Thursday, February 28, 2008
I managed to secure a "tire" the other day. It's about 6 feet tall standing up and 30" tall when laying flat. I'll have to post a pic as soon as I get one. No telling what it weighs, but I estimate 6-700 pounds. It takes two to flip, but there's a ton of other cool things to do with it too. I used it for my Box Jumps and practiced a little sledge hammer work as well. Nice addition to the family of fitness weapons.
Monday, February 25, 2008
Sumo Pin Pull - 2nd Pin
135 - 5
245 - 3
335 - 1
425 - 1 (Add Belt)
515 - 1
565 - 1
585 - 1 - PR...I think. I seem to remember back in my hayday that I tried a pin pull at 600, but I was about 20-25 pounds heavier then as well as more used to the heavy training. I'm hovering around 180-185 depending on the day.
Work with class:
Clean and Press w/ Double 32kg, superset with Body Weight Pull Ups
2 Ladders, 5 Rungs
5 Minute Snatch Test w/ 32kg
This sucked worse than anything else. I was suckin' wind for a good 10 minutes afterward.
Solid day overall. Gives me a good feel for what the TSC is all about. I can see the benefit of measuring overall fitness levels with this challenge. It'll be as much or more difficult than a power lifting meet. I don't know that I'll feel as bad afterward....so there's a silver lining with this type of training.....Glass half full...
Thursday, February 21, 2008
TGU (Bottom's Up for the hard living types) - 5 min.
Ab/Strength Circuit - Each 1 min. 1-2x
- Seated Wood Chopper
- Double KB Cleans
- Med Ball Slams
- KB Squats
- Russian Twists
Smoker - This was goooood!
Set up a line of KBs from small to big. Pick 5 and start swinging the smallest 10, next size 8 and so on until you hit 2. Then hit some elevated push ups for 10. Rinse and repeat.
Eric went solo tonight and hit 5 rounds in 9:20....truly amazing.
Late class hit it 4 rounds in 10:00.....Unbelievable and impressive!!
Everyone is stronger, more muscular, leaner, have improved stamina and near perfect technique. It's been quite a ride...
Next week may be a deload week. Much deserved after 3 hard weeks with consistent progression in intensity and volume. Even as trainer, overtraining must be in the forefront of my mind as a serious possibility for the students.
My work was simple tonight. I kept it simple and easy.
Dead Lift - worked up to 300 (50% of Projected 1RMax) - 5x5 Varied Grips, but not alternating
Weighted Pull Ups - 12kg 5x5 (mainly technique practice for TSC) I suck at these, so I have a long way to go.
Mixed activity in and around classes, so I have no idea what else I did in between.
Wednesday, February 20, 2008
Classes learned the Kettlebell Snatch then ran through a circuit of Swings, Crush Curls, Hand to hand lunges, Halos, See Saw Presses and Med Ball Hot Potato...1 min each, 3X. It was nice. Finished it off with some anger management...Tag-Team Med Ball Slams. I think everyone loves these at the end of a hard day.
I tried a little something after classes and accidentally tamed the 40kg kettlebell, a.k.a. The Bull Dog. 1 Pistol, 1 Clean and Strict Press, 1 Weighted Pull Up....Done! Next Up...The Beast!
Tuesday, February 19, 2008
Dead Lift - Close Stance, 1st Pin
225 - 5 (Double Overhand)
315 - 3 (Double Overhand)
405 - 1 (Start Over/Under Grip)
475 -1 (Add Belt)
Kettlebell Snatch Test - 5 minutes
32kg - 68 reps
After class I practiced the pistol (right leg only...left knee is still a little wobbly). Felt semi-strong.
16kg - 2
24kg - 1
32kg - 1
48kg - 2 attempts - missed both
Should've just tried the 40kg...oh well...next time.