Clean and Press
32kg/ 3 x (1,2) r/l
Alt. With
L-pullups
3 x (1,2)
Front Squat at top of each ladder
2x24kg / 5
Swing
32kg/ 6+6 at top, x 11 minutes
I went a little heavier on this one today. I think I might find a happy medium somewhere between the 24 and the 32 for the clean and presses. The 32 was ok for only 2 reps, but I think as the reps get higher I will have trouble progressing. The 28kg might be just perfect. The 24 felt a little light, and I think that I would not be utilizing my full potential by only pressing that.
The swings were actually more difficult than I thought. If my math is ight, I did 132 swings with the 32kg in 11 minutes. I am pleased with this performance. I wanted to go heavier on the swings at least one day per week, because I want the 24kg to start to feel like a baby weight, which will help my progress with the SSST.
My nutrition was pretty good today and my sleep was ok.
Saturday, February 26, 2011
Wednesday, February 23, 2011
VO2 Day
This day takes the place of my ETK Light Day.
Snatches with the 16kg:
15:15 ON:OFF
7 reps per set, alternating arms
This is from Kenneth Jay's Viking Warrior Conditioning book. I highly recommend this book if you want to learn some really good cardiovascular training. I think this protocol developed by KJ will benefit anyone in achieving excellent cardio health. It would be especially good for endurance athletes, either in the off season or as an adjunct to their normal training. He gives an excellent, semi-periodized plan for getting you to increase your VO2Max, Lactate Threshold, and Power Output, among other things. Check it out over on www.dragondoor.com.
Snatches with the 16kg:
15:15 ON:OFF
7 reps per set, alternating arms
This is from Kenneth Jay's Viking Warrior Conditioning book. I highly recommend this book if you want to learn some really good cardiovascular training. I think this protocol developed by KJ will benefit anyone in achieving excellent cardio health. It would be especially good for endurance athletes, either in the off season or as an adjunct to their normal training. He gives an excellent, semi-periodized plan for getting you to increase your VO2Max, Lactate Threshold, and Power Output, among other things. Check it out over on www.dragondoor.com.
Saturday, February 19, 2011
ETK Heavy Day
Ok, this protocol is really awesome. Pavel is a real genius. This is my first day of ETK (again). Only had the 24kg with me while traveling, so it was all done with the 24kg:
Clean and Press L/R 3 x (1,2,3)
L-Sit Pullups 3x(1,2,3)
Pistols 5/5, at top of each ladder
Swings/ 10 minutes: 225
I warmed up and cooled down with prasara yoga flows. This was a good session. I want to see how my left shoulder holds up with the high volume of presses that is to come in the next few weeks. The tentative plan is to increase the ladders by 1, in each of the next two weeks. On the fourth week, I will test my max Clean and Press. I will also swing the 32kg on the medium day, instead of the 24kg. I will only perform the Medium and Heavy days, replacing the Light day with the VWC 15:15 protocol. Variety days will be just that.
For this day, my lower back was tight after the swings, but I balanced it out well with some prasara at the end. Nutrition was OK today. It's the weekend and we are traveling, so it could be better, but I'm not disappointed. My sleep last night started late, but also ended late, totaling about 9.5 hours.
Clean and Press L/R 3 x (1,2,3)
L-Sit Pullups 3x(1,2,3)
Pistols 5/5, at top of each ladder
Swings/ 10 minutes: 225
I warmed up and cooled down with prasara yoga flows. This was a good session. I want to see how my left shoulder holds up with the high volume of presses that is to come in the next few weeks. The tentative plan is to increase the ladders by 1, in each of the next two weeks. On the fourth week, I will test my max Clean and Press. I will also swing the 32kg on the medium day, instead of the 24kg. I will only perform the Medium and Heavy days, replacing the Light day with the VWC 15:15 protocol. Variety days will be just that.
For this day, my lower back was tight after the swings, but I balanced it out well with some prasara at the end. Nutrition was OK today. It's the weekend and we are traveling, so it could be better, but I'm not disappointed. My sleep last night started late, but also ended late, totaling about 9.5 hours.
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