aussieluke
Total Posts: 5439
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11-15-13 09:56 AM - Post#787430
Ha. Worrying thing is it took three times as long as the RKC snatch test!
Next time I'll do 5/5 on the minute for 10 mins
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aussieluke
Total Posts: 5439
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11-17-13 09:26 PM - Post#787610
Sunday night, just a quick stretching session on the rings (Ys, stoneys and doorway stretches but on rings)
Also spent all weekend itching to try some jerks with the 32kg. Wondering if they'd be hard or impossible. Had a quick go late last night and comfortable did 2 x 5/5.
Would happily make a workout of this with a few more sets and build up. Wondering if I could acheive Strongsport numbers - a nice goal and something to focus on for a while maybe.
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aussieluke
Total Posts: 5439
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11-18-13 10:01 AM - Post#787640
Monday
Crappy long day at work. Home at 8.30, missed seeing my boy :( after dinner did a quick ten minutes of ys and stretching on the rings and 4 x 5/5 jerks with 32kg bell.
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AusDaz
Total Posts: 3611
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11-18-13 05:46 PM - Post#787696
It sucks getting home after the kids are in bed.
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aussieluke
Total Posts: 5439
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Sure does. Happened again last night. Home at 9pm. Got today off though.
Quick workout this morning.
32kg one arm jerk 6x5/5. 15 mins.
3x3 chins later in the evening. Felt very easy.
Edited by aussieluke on 11-20-13 08:10 PM. Reason for edit: No reason given.
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AusDaz
Total Posts: 3611
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11-20-13 07:44 AM - Post#787819
Love the new profile pic! Look at those chubby cheeks!
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aussieluke
Total Posts: 5439
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11-20-13 05:17 PM - Post#787900
Ha cheers ...I have been eating a lot lately!
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aussieluke
Total Posts: 5439
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11-21-13 12:50 AM - Post#787936
Thursday
5 x 10/10 24kg one arm jerks. 45s rest between sets (9:20 total time)
24kg snatch 15/15
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aussieluke
Total Posts: 5439
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11-22-13 01:03 AM - Post#788023
Friday
Double 24kg jerks, 3 x 2 minutes (~15 reps per set, didn't count - too out of breath!) Nice sit down between sets too.
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aussieluke
Total Posts: 5439
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11-23-13 10:34 AM - Post#788116
Saturday
32kg jerks 2 mins, 12/12
32kg cleans 2 mins, 10/10
Ys, pec stretches
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AusDaz
Total Posts: 3611
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11-25-13 02:30 AM - Post#788202
Did you photo-bomb the SFG kb cert?
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aussieluke
Total Posts: 5439
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11-25-13 02:43 AM - Post#788203
Aw man I forgot all about it!
Off work today. Bub very sick this morning and mum unwell too. Went to a kids birthday on Saturday and 14 people that went now have gastro! I haven't yet... yet.
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aussieluke
Total Posts: 5439
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11-27-13 02:08 AM - Post#788360
We've all got serious gastro.
I thought I was getting better but it had only just begun. Up all night being violently sick. Then bub woke up screaming after midnight and had been sick twice all over himself and his cot. Awful.
Mum's really ill now too. No training for me for a while!
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AusDaz
Total Posts: 3611
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11-28-13 05:05 AM - Post#788435
Sorry to hear that. Hope everyone is on the mend.
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aussieluke
Total Posts: 5439
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11-29-13 06:41 PM - Post#788549
Getting better. Went to work yesterday. Bub is doing alright. Mum still a bit under the weather.
Bought Pavels book last night and just practiced some of the stretching and drills.
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aussieluke
Total Posts: 5439
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11-30-13 02:59 AM - Post#788562
Saturday
3 rounds, 5 prying goblet squats, 5 hip bridge, 5 halos
5x10 swings
5x1 getups
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aussieluke
Total Posts: 5439
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12-01-13 09:43 AM - Post#788646
Sunday
3 rounds, 5 prying goblet squats, 5 hip bridge, 5 halos
5x10 swings
5x1 getups
24kg
Sore legs and triceps from yesterday!
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aussieluke
Total Posts: 5439
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12-02-13 09:52 AM - Post#788722
Monday
Same again.
Did mostly one arm swings and 3 out of 5 getups just to hips-high.
Feeling surprisingly beaten up by this.
The halos are hard on the triceps with the 24kg and getups are a shock to the system after a long while of none.
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aussieluke
Total Posts: 5439
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12-03-13 08:45 AM - Post#788785
Tuesday
Too tired. Poor sleep, busy work and all these getups. Need a rest day.
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AusDaz
Total Posts: 3611
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Getups getting you down?
Edited by AusDaz on 12-03-13 09:03 AM. Reason for edit: No reason given.
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aussieluke
Total Posts: 5439
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12-03-13 09:11 AM - Post#788789
Ha yeah. Its a real shock to the system.
But also started soon after a bad week of sickness and what is a new week of stressful days and only around 5 hours sleep a night.
Trying to do this new PM at home in the evenings as lunchtime training is getting too hard.
Think I'd like to continue the heavy kb jerks practice too though so may try to do the pm most nights but maybe just 10 mins of heavy jerks instead when I don't have much time.
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aussieluke
Total Posts: 5439
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12-04-13 09:33 AM - Post#788888
Wednesday
32kg two-arm swings 5 x 10
32kg one arm jerks 3 x 10/10
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aussieluke
Total Posts: 5439
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12-05-13 09:19 AM - Post#789007
Thursday
Rolling, rocking
3x5 goblet squat 24kg
32kg one arm jerks 8 x 8 (64 total: 8L-8R-8L-8R-8L-8R-8L-8R)
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aussieluke
Total Posts: 5439
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12-06-13 09:45 AM - Post#789113
Friday
Rocking, rolling, unweighted getups
32kg one arm jerk 5 x 5L, 5R
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aussieluke
Total Posts: 5439
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Saturday
3x5 goblet squats, hip bridges, halos
10 x 10 24kg swings (10T, 10L, 10R, 10T, 10L, 10R, 10T, 10L, 10R, 10T)
Getups 5L/5R 24kg
Chins 5, 4, 3, 2, 1
Edited by aussieluke on 12-07-13 12:13 AM. Reason for edit: No reason given.
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blkjss
Total Posts: 2265
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aussieluke
Total Posts: 5439
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12-08-13 08:34 PM - Post#789313
Why are these things all so expensive!!
Sunday: Two hour walk before breakfast.
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aussieluke
Total Posts: 5439
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12-09-13 09:30 AM - Post#789332
Monday
32kg swings 5 x 10
32kg one arm jerk 3 x 10/10
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blkjss
Total Posts: 2265
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12-10-13 07:29 AM - Post#789419
I know right.
Foundation of Strength is price of 6 pack of beer though :-D
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aussieluke
Total Posts: 5439
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12-10-13 10:04 AM - Post#789437
Tuesday
24kg one arm long cycle, 6 mins, 6.6 rpm, 40 reps.
24kg one arm jerk, 4 mins, 10 rpm, 40 reps
Chinups 5-4-3-2-1
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aussieluke
Total Posts: 5439
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12-11-13 06:57 PM - Post#789560
Wednesday
Y rows, stretching on rings, batwings
Goblet squats 2 x 5
Swings 2 x 10/10
24kg one arm long cycle 6 mins, 8 rpm, 45 reps. 5 reps hand switches.
Very hard to keep track of reps this way.
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aussieluke
Total Posts: 5439
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12-12-13 09:09 AM - Post#789589
Thursday
Various ring rows Y's T's I's and opposite stretches
Few swings and snatches
24kg one arm long cycle 6 mins, 8 rpm, 8 rep hand switches. 48 reps.
Much easier to count this way and hopefully simplify progression.
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aussieluke
Total Posts: 5439
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12-13-13 08:37 AM - Post#789694
Friday
3 x 5 goblet squats
24kg one arm long cycle, 7 mins, 8 rpm, 8 rep hand switches (4/4 on last minute). 56 reps.
32kg hs swings 5 x 10 with 10 slow, deep nose breaths between sets.
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aussieluke
Total Posts: 5439
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12-15-13 08:17 AM - Post#789817
Sunday. My 33rd birthday.
Lovely family day.
Managed to squeeze in a quick birthday workout.
Some swings and goblet squats, then
2x5 front squats 135#
24kg one arm jerk 33L/33R non stop in about 6:30 mins. Brutal.
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BrianBinVA
Total Posts: 5140
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12-15-13 08:51 AM - Post#789819
Happy birthday, mate. Always nice when it falls on a weekend...
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AusDaz
Total Posts: 3611
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 12-15-13 05:34 PM - Post#789846
Happy birthday old man!
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blkjss
Total Posts: 2265
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12-15-13 11:54 PM - Post#789852
Happy birthday! At least you are still in you early 30s :-D
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aussieluke
Total Posts: 5439
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12-16-13 10:16 AM - Post#789871
Cheers guys.
Monday
2x5 goblet squats, some prying. Stretching on rings.
2x5 front squat 135#
24kg one arm long cycle, 8 mins, 8 rpm 8 rep hand switches.
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aussieluke
Total Posts: 5439
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12-17-13 06:54 PM - Post#789989
Tuesday
Late one.
Very quick warmup then
24kg one arm long cycle 9 mins, 8 rpm, 8 rep hand switches. (4/4 on last minute)
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aussieluke
Total Posts: 5439
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Wednesday
Double 24kg KB thruster/long press 3 x 5
24kg one arm long cycle 10 mins, 8 rpm, 8 rep hand switches. 80 reps.
Chins 5-4-3-2-2
Wrists feel pretty beat up. Even with my VF kettleshields.
Edited by aussieluke on 12-18-13 10:22 AM. Reason for edit: No reason given.
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aussieluke
Total Posts: 5439
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12-19-13 06:21 PM - Post#790149
Thursday
3x3 goblet squats, few stretches
24kg OALC 6 mins @ 9 rpm
Pullups 3x3
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aussieluke
Total Posts: 5439
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12-20-13 06:12 AM - Post#790174
Friday
Office Christmas party. Some nice food and a good few beers. Much needed!
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aussieluke
Total Posts: 5439
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12-21-13 09:49 AM - Post#790247
Saturday
Double 24kg long press/thruster 3x5
24kg OALC 7 mins, 9 rpm (last min 4/5)
Need to stop doing all the other stuff and just do a quick wu then the timed set. Started the set feeling weak and shaky after the thrusters. Too much.
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aussieluke
Total Posts: 5439
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12-22-13 09:44 AM - Post#790293
Sunday
OALC 24kg 8 min 9 rpm
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aussieluke
Total Posts: 5439
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Monday
OALC 24kg 9 min 9 rpm
Chins 5-4-3-3-2
Edited by aussieluke on 12-23-13 09:55 PM. Reason for edit: No reason given.
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AusDaz
Total Posts: 3611
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12-23-13 11:39 PM - Post#790407
How's the OALC going for you?
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aussieluke
Total Posts: 5439
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12-23-13 11:58 PM - Post#790408
Great!
Am actually enjoying it. It is hard work, but the time goes surprisingly quickly. Even the 10 minute sets.
Its a lot of work in a short amount of time and feels like all I need to do at the moment. ...that and a few chins when I have time.
Tried adding other stuff like front squats as a warmup/strength work beforehand but its too much with my still poor sleep and diet.
A 6-10 minute set a day, 5-6 days a week feels like a good MED.
Think once I get to 10 mins at 10 rpm with the 24kg I'll start playing with the 32kg occasionally but for now I'm trying to make that the goal and sticking to just that.
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aussieluke
Total Posts: 5439
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12-24-13 09:46 AM - Post#790434
Tuesday
Too busy with Christmas stuff to workout today. No time until 10pm and now too tired.
Did a quick bit of rocking rolling and cross crawling before bed just to do something.
Going to have to miss a couple of days and hopefully pick up again on boxing day.
Merry Christmas everyone!
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aussieluke
Total Posts: 5439
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12-26-13 09:51 AM - Post#790563
Thursday (Boxing day)
OALC 24kg 8 mins 9 rpm
Thought I'd stop before I pushed too far. Poor food and even worse food over the last two days. Poor baby is teething again and up during the night.
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aussieluke
Total Posts: 5439
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12-27-13 07:48 AM - Post#790601
Friday
wu of 4, 4, 5, 5 long cycle, 2x 5/5 snatch (nice and smooth felt very easy)
OALC 24kg 10 mins 9 rpm ...90 reps
Did wu with just regular sweatbands. Used kettleshields for main set. Feel like wrists are toughening up a bit. Felt ok with just sweatband but wouldn't want to push my luck with a big set. Think my technique is getting a lot smoother too.
Also grip must be getting much better as can now do 10 minute set with a non GS bell with no chalk in warm weather. Hopefully this will help when I start adding in the 32kg too.
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