Recent training

Catching up on entries. The bad news is I have a head cold. The good news is that I have set a couple of PRs in recent days. It seems as if my roughly three days of work, one day off and focusing on a quality money set is paying slow dividends.

Thursday night 3-26
20+20 long cycle – 5:00. 20 reps. (4,4,4,4,4). A time and a rep PR at this weight.
break
16+16 long cycle – 2:00. 12.
break
16 long cycle – 12:30. 100 reps. 8 rpm, switch every 5 reps.

Friday 3-27 – off

Saturday 3-28 – sick (head cold) and medicated

Sunday 3-29
16+16 long cycle – 10:00. 46 reps. (4/4/4/4/4/4/4/4/4/10). Post surgery time and rep PR.
Avg HR – 150
Max HR – 171.
It’s about time I did a 10:00 set (it’s been well over a year and maybe two knee surgeries ago). The last minute sprint demonstrates that I can do 10:00 at a higher cadence next time. The best news is that my knee feels fine.

Wednesday

Wednesday night 3-25
16+16 long cycle. 5:00. 25. (5,5,5,5,5).
break
20 snatch – 1:00/side. 16/16.

Monday and Tuesday

Monday 3-23-2009 – Off

Tuesday night 3-24-2009
16+16 long cycle – 5:00. 40 reps. (8,8,8,8,8). This is by far a 5:00 PR. Break
32kg jerk – 6/6.

Sunday

16+16 long cycle – 7:00. 35 reps. (5,5,5,5,5,5,5). 5:00 break.
24 swing – 16R(0:30)/0:30 break/16L(0:30)/0:30 break.
24 swing – 16R(0:30)/0:30 break/16L(0:30)/0:30 break.

Saturday

I came to the conclusion today that there is no reason I can’t devote at least 5-6 minutes daily to a money set, with a day off every now and then. My problem has been taking more than a few days off every now and then. Plus, my wife says my disposition and outlook is better when I do at least something daily. I’ve taken my lovely wife’s advice to heart and will strive to get a money set in daily.

Wednesday 3-18 – off

Thursday 3-19
16+16 long cycle – 6:00. 30 reps. (5,5,5,5,5,5)

Friday 3-20 – off

Saturday 3-21
16+16 long cycle – 6:00. 30 reps. (5,5,5,5,5,5). 5:00 break.
28+28 jerk – 1:00. 5. 2:00 break.
24 swing – 4:00. 25/25/20/20/15/15/10/10. 140 reps.

Tuesday

Tuesday 3-10 – Off

Wednesday 3-11 – Off

Thursday 3-12 – Off

Friday 3-13
20+20 long cycle. 2:00. 8 reps. 1:00 break.
20+20 long cycle. 2:00. 8 reps. 1:30 break.
Circuit-4 rounds
1. Mountain climbers – 5
2. Pushups – 5-8
3. Box squats – 10
4. Pullups – 1-2
Inrease mountain climbers 5 reps each round.

Saturday 3-14
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
20 LC-PP. 1:00/side/2:00 break. 10 rpm.
20 snatch. 1:00/side/2:00 break. 16 rpm.
20 clean. 1:00/side. 20 rpm.
Sprints x 4. 0:20 on/0:10 off.

Sunday 3-15 – Off

Monday 3-16
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
Circuit-4 rounds
1. Burps – 16,12,8,4.
2. Box squats – 16,12,8,4.
3. Pushups – 16,–,8,4.
4. 2ASwing 44kg – 16,12,8,4.
5. Pullups – 4,3,2,1.

Tuesday 3-17 – Off.

Monday

1. 16+16 long cycle 3:00 15reps (5,5,5). 2:00 break.
2. 20 long cycle 5:00. 40 reps. 8 rpm, switch every 0:30.

Got off track last week, partially from professional comittments and partially from getting too greedy and doing too much too soon the week before.

Art work – 44kg

03-04-2009

Wednesday
16+16 long cycle – 6:00. 30 reps. (5,5,5,5,5,5). 5:00 break.
24 swing – 10:00. 0:30. 17 reps. 0:30 break. x 10. Switch arms each break.

Week of February 23, 2009

Monday
16 swing – 1:00/side. 35/35.
16+16 long cycle – 2:00. (8,8). 16
20+20 long cycle – 5:00. (4,4,4,4,4). 20. 4:00 break
16+16 long cycle – 3:00. (5,5,5). 15. 3:00 break.
28 jerk – 2:00/side. 8/8.

Tuesday
20+20 long cycle – 4:00. (4,4,4,4). 16. 4:00 break.
20+20 long cycle – 2:00. (4,4). 8. 2:00 break.
20+20 long cycle – 1:00. 8. 1:00 break.
28 jerk – 1:00/side. 8/8.

Wednesday
16+16 long cycle – 6:00. (5,5,5,5,5,5). 30. 3:00 break.
16+16 long cycle – 2:00. (8,8). 16. 1:00 break.
16+16 long cycle – 1:00. 10. 1:00 break.
28 jerk – 1:00/side. 8/8.

Thursday
20+20 long cycle – 4:00. (4,4,4,4). 16. 4:00 break.
20+20 long cycle – 2:00. (4,4). 8. 2:00 break.
20+20 long cycle – 1:00. 6. 1:00 break.
28 jerk – 1:00/side. 6/6.

Friday
16+16 long cycle – 8:00. (5,5,5,5,5,5,5,5). 40. 3:00 break.
16+16 long cycle – 2:00. (5,5). 10. 1:00 break.
28 jerk – 1:00/side. 6/6.