Friday, 31 May 2013
goal setting june/july 2013.......
last months goals - were
16kg snatch test = DONE
increase snatch weight bell to 20kg = PARTIALLY COMPLETE - USED A LOT MORE
introduce some pull up work = DONE - SUPPORTED ON SWING BAR
build volume swing to 45min/900 rep = HIT 840 REPS IN 39 MINS
introduce 24kg into swing/clean = DONE - USED FOR 1HD SWING AND CLEANS
the next 2 months goals are -
1st objective is the new snatch cycle =16kg/v02 and 20kg/24kg for all heavy work as follows -
2nd goal do more with the pull ups - not sure how to progress this with the equipment ive got/the weight i am - but i wont give ill keep playing with it at least (ooo er!)
16kg snatch test = DONE
increase snatch weight bell to 20kg = PARTIALLY COMPLETE - USED A LOT MORE
introduce some pull up work = DONE - SUPPORTED ON SWING BAR
build volume swing to 45min/900 rep = HIT 840 REPS IN 39 MINS
introduce 24kg into swing/clean = DONE - USED FOR 1HD SWING AND CLEANS
the next 2 months goals are -
1st objective is the new snatch cycle =16kg/v02 and 20kg/24kg for all heavy work as follows -
Wk
|
16kg vo2 – 7 reps 15/15
|
20kg
|
24kg
|
1
|
20 sets
|
5/5 X 10
|
3/3 X 5
|
2
|
22 sets
|
6/6 X 10
|
3/3 X 6
|
3
|
24 sets
|
7/7 X 10
|
4/4 X 5
|
4
|
20 sets
|
5/5 X 10
|
3/3 X 5
|
5
|
26 sets
|
10L X 6
10R X 6
|
4/4 X 6
|
6
|
28 sets
|
12L X 6
12R X 6
|
5/5 X 5
|
7
|
30 sets
|
15L X 6
15R X 6
|
5/5 X 6
|
8
|
20 sets
|
SNATCH TEST
|
|
3rd goal hit the 900 rep swing work out - then start a new cycle introducing the 20kg bell and aiming to complete 45 mins/450 reps with each (16kg/20kg) as follows -
|
Wk
|
16kg
|
20kg
|
|
1
|
15 x 20
2hd
|
15 x 20
2hd
|
|
2
|
16 x 20
2hd
|
16 x 20
2 hd
|
|
3
|
17 x 20
2hd
|
17 x 20
2hd
|
|
4
|
18 x 20
2hd
|
18 x 20
2hd
|
|
5
|
10 x 20 2hd
|
10 x 20 2hd
|
|
6
|
19 x 20
2hd
|
19 x 20
2 hd
|
|
7
|
20 x 20
2hd
|
20 x 20
2 hd
|
|
8
|
21 x 20
2hd
|
21 x 20
2hd
|
|
9
|
22 x 20 2hd
|
23 x 20 2hd
|
4th goal introduce some triceps work and keep training the press and hit a strict 24kg military press - this is a way off but will come
5th goal keep building the heavy swing work aiming to do more with the 24kg and less of the 20kg
6th goal find some money and buy a 28kg bell!!
5th goal keep building the heavy swing work aiming to do more with the 24kg and less of the 20kg
6th goal find some money and buy a 28kg bell!!
so there it is seems so easy now its written down :) sng
Wednesday, 29 May 2013
Heavy swings and sore hands.......
Due to commitments later in the week i have had to shuffle things this week and despite the snatch test last night - the schedule said 1hd swings so thats what i did and boy was this a test - i could hve given up from about the 2nd set but i kept goig and to be fair it got better (it never got good - just better!)
Went like this -
10L x 5 10R x 5 16kg 1hd swings (alternating sets)
12/12 x 10 20kg 1hd swings
6/6 x 10 24kg 1hd swings
Rested extra 2 mins every 5 sets as much for my f*cked hands s anything!!
This was as hard as it gets - my head was telling me to quit after 2 sets and it was a game of cat and mouse after that - "just 1 more set and ill stop" all the way to the end
Well pleased with that - rest tomorrow
Laters sng
Went like this -
10L x 5 10R x 5 16kg 1hd swings (alternating sets)
12/12 x 10 20kg 1hd swings
6/6 x 10 24kg 1hd swings
Rested extra 2 mins every 5 sets as much for my f*cked hands s anything!!
This was as hard as it gets - my head was telling me to quit after 2 sets and it was a game of cat and mouse after that - "just 1 more set and ill stop" all the way to the end
Well pleased with that - rest tomorrow
Laters sng
:)
Loving my kettlebells at the moment!
Tuesday, 28 May 2013
13 weeks prep lead up to tonight - 16kg snatch test........
Been training towards this goal for 13 weeks.....
13 weeks of bloody hard work, 13 weeks of sweat, 13 weeks of sore hands - was it worth it? Hell yes - it all paid off and went swimmingly
A bit like this -
Warmed up with..
20 sets 7 12kg v02 snatch
5 mins rest
16kg snatch test
L20,R20,L15,R20,L15,R15,L7=112 reps/5 mins - L57/R55
Work out finished here as my forearms/grip were a real mess!!!
BOOM BOOM BOOM BOOM.........
Sunday, 26 May 2013
kettlebell complex...........
as i am aiming to do a snatch test on tuesday - i decided to ease back a bit today BUT wanted to get the full benefit of a shorter workout - so decided to try a complex.......
went like this-
10/10 swing
10/10 snatch
10 goblet squat
10/10 c/p
10/10 row
5 half press ups
all the above with 12kg bell around 4 mins work to 2 min rest x 4
to say this was very light i was suprised just how much it took out of me!
this might be one for the plan as time goes on....
laters sng
went like this-
10/10 swing
10/10 snatch
10 goblet squat
10/10 c/p
10/10 row
5 half press ups
all the above with 12kg bell around 4 mins work to 2 min rest x 4
to say this was very light i was suprised just how much it took out of me!
this might be one for the plan as time goes on....
laters sng
Saturday, 25 May 2013
shoulders, back, biceps and sunburn!..........
i f*cking love working out in the sun! - headed out into the garden this afternoon and did a stellar workout including a few moves with some kindly donated dumbells -the 18c temp and bright sun made it seem all the better (if a bit harder!) -
went like this -
shoulders
10/10 x 2 12kg kb press strict
10/10 x 2 16kg kb press strict
26kg x 10 x 2 bb press
5/5 9kg side laterals
36kg x 8 x 2 bb press
5/5 9kg side laterals
41kg x 6 x 2 bb press
5/5 9kg side laterals
back/biceps
10/10 x 2 20kg kb rows
5/5 10kg curls+5 dbl hammer curls
10/10 x 2 24kg kb rows
5/5 10kg curls+5 dbl hammer curls
41kg x 10,8,6
5/5 10kg curls+5 dbl hammer curls
oh my that was as tough as can be! LOVED IT
SNG
went like this -
shoulders
10/10 x 2 12kg kb press strict
10/10 x 2 16kg kb press strict
26kg x 10 x 2 bb press
5/5 9kg side laterals
36kg x 8 x 2 bb press
5/5 9kg side laterals
41kg x 6 x 2 bb press
5/5 9kg side laterals
back/biceps
10/10 x 2 20kg kb rows
5/5 10kg curls+5 dbl hammer curls
10/10 x 2 24kg kb rows
5/5 10kg curls+5 dbl hammer curls
41kg x 10,8,6
5/5 10kg curls+5 dbl hammer curls
oh my that was as tough as can be! LOVED IT
SNG
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