there is no substitute for experience

Snatch Vo2 Training

To prepare for the Tactical Strength Challenge on 4 October I got into a routine of doing 40 kettlebell snatches with the 20 kg bell every day – 200 snatches per week. I was excited to get 82 snatches in 5 minutes in competition, but have not been working with the 20 kg bell since. I experimented with double snatches with 12 and 16 kg bells, but over the past two Tuesdays been working on what Mark Reifkind calls Snatch Vo2 training. Click here for a video of Mark at work: http://www.youtube.com/watch?v=YI_B4qC4p64#t=62

Using a 16 kg bell, I am snatching for 15 seconds with my left hand, resting 15 seconds, snatching 15 seconds with my right hand, resting 15 seconds… I am using a Gym Boss timer set to beep every 15 seconds to keep me on track. I am working in 10 minute sets and today completed 3 sets. Mark completes 6 or even 7 snatches in each 15 second period, but I am easing into this work and am doing 5 snatches in each work period. Today that meant 300 snatches.

I am snatching only on Tuesdays at this time. I considered repeating the workout on Thursdays, but am targeting a strength workout on Thursdays where I do double cleans, double squats, and double presses instead.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Snatch Vo2 15:15
16 kg kettlebell – 60 x 5 = 300 reps, 10,500 pounds

Farmer carries
20 kg kettlebells – 3 x 2 minutes = 6 minutes = 264 pounds

Total weight: 12,864 pounds


The last day of a good basic week

I completed 8 workouts this week. Five at  my house and three at CrossFit North Fulton. I train Monday through Friday at my house and complete a second workout at the gym on Monday, Wednesday, and Friday. This was a busy week and I was never at my best, but got the work done.

I am beginning to reach the level where an ordinary day involves moving 10,000 pounds. Always the analyst, I calculated that 10,000 pounds per day means I am moving 1 million pounds every 20 weeks, so roughly 2.5 million pounds per year. I think I can get that to 3 million per year pretty easy and maybe to 4 million as I continue to get stronger.

I am having more fun with Original Strength resets. I am adding marching, standing cross-crawls, crawling, rolling, neck nods, rocking, and what I call Indian get-ups between traditional strength sets. I probably need to spend more time crawling for time and distance, but I like how things have been going lately.

I am repeating the dead-lift cycle I completed last week this week with a few adjustments. The plan was 15 x 1 @ 190, 15 x 1 @ 205, 12 x 1 @ 215, 8 x 1 @230, 6 x 1 @ 245. I skipped 190. I completed 15 x 1 @ 205, 15 x 1 @ 225, and 10 x 1 @ 235. I will probably lift 10 x 1 @ 245 on Monday to complete the cycle. If I only do 6 x 1 @ 245, I will have fewer occasions to practice Original Strength resets, so I just have to do at least 10 reps. (smiley face)

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

One-handed swings
24 kg kettlebell – 7 x 10 = 70 reps, 3710 pounds

Two-handed swings
24 kg kettlebell – 3 x 10 = 30 reps, 1590 pounds

Pull-ups – 4, 3, 3, 3, 3, 2, 2, 2, 2, 2, 2 = 28 reps

Dead-lifts
235 pounds, 10 x 1 = 10 reps, 2350 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Farmer carries
24 kg kettlebells – 3 x 2 minutes = 6 minutes = 318 pounds

15 minutes or more of baby crawling, leopard crawling, rocking, standing cross crawling, arm and leg rolls, and neck nods.

Total weight: 10,508 pounds


Two rest days this week

After getting into a steady habit of working out every day Monday through Friday, I took two rest days this week. I just felt punky on Tuesday and decided to rest all day. I leopard crawled for one minute, but otherwise took it easy. On Wednesday when I completed the workout that I am reporting on here, I got into rocking more vigorously than usual. I didn’t notice a problem at the time, but my left ankle was tender Wednesday night and sore on Thursday morning. Everything else felt good, but I didn’t want to put any extra strain on my ankle trying to swing or press, so I took another rest day. I hope I am well enough to start another deadlift cycle on Friday.

I am going to repeat the deadlift cycle I just completed – 1 x 15 @ 190, 1 x 15 @ 205, 1 x 12 @ 215, 1 x 8 @ 230, and 1 x 6 @ 245. I could step up by 10 pounds, but I am hoping that 245 will feel lighter if I repeat the cycle once more.

I have been developing a supersetting habit. In this workout, I paired 15 two-handed swings with 2 pull-ups and repeated the cycle 7 times. Then I paired a deadlift with one pullup and repeated the cycle 6 times. Along with the deadlift and pullup, I spent time on my hands and knees rocking forward and back and side to side. I also included some neck nods and some standing cross-crawls. At the end of my workout, I leopard crawled halfway around the room, finished the first round baby crawling, and then circled the room again performing a farmer carry. I repeated this cycle 4 times.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Two-handed swings
24 kg kettlebell – 7 x 15 = 105 reps, 5565 pounds

Pull-ups – 2, 2, 2, 2, 2, 2, 2, 1, 1, 1,1, 1, 1 = 20 reps

Dead-lifts
245 pounds, 6 x 1 = 6 reps, 1470 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Farmer carries
24 kg kettlebells – 4 x 2 minutes = 8 minutes = 424 pounds

15 minutes or more of baby crawling, leopard crawling, rocking standing cross crawling, and neck nods.

Total weight: 9999 pounds


Back to a full routine

After taking it easy last week and limiting workouts to Original Strength activities, pull-ups, and farmer carries, I felt good enough to complete a full set of activities today. Both the home and gym sessions felt relatively short.

I managed to complete 3 sets of 4 dead-hang pull-ups at home before I went to the gym and added 4 sets of 2 to get to an even 20 pull-ups for the day.

I completed a five session rotation of dead-lift practice the week before I got sick. I decided to start a new rotation and step up by 10 pounds. Unfortunately, I did not examine my notes carefully and started the process with a 25 pound increase – from 180 to 205. I was supposed to do 15 x 1 at 190 for the first session and then move to 15 x 1 at 205 for the second session. I will just proceed with another session at 205 and then continue with 12 x 1 at 215 for the third session, 8 x 1 at 230 for the fourth session, and 6 x 1 at 245 for the fifth session.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 4, 4, 2, 2, 2, 2 = 20 reps

Two-handed swings – EMOM
24 kg kettlebell – 10 x 10 = 100 reps, 5300 pounds

Dead-lifts
205 pounds, 15 x 1 = 15 reps, 3075 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Farmer carries
24 kg kettlebells – 3 x 1.5 minutes = 4.5 minutes = 106 pounds

As much as 15 minutes of baby crawling, leopard crawling, standing cross crawling, and neck nods.

Total weight: 11,021 pounds


Original Strength Focused Taking It Easy Workout

I have the flu or some kind of bug with a sore throat, tiredness, and congestion. I skipped any kind of workout on Monday, but was feeling good enough on Tuesday to practice some original strength (http://originalstrength.net/) moves, plus a little conventional strength training.

My goal with the original strength work was to accumulate 30 minutes of activity.

Marching – 10 minutes
Baby crawling – 14 minutes
Leopard crawling – 1 minute
Standing cross-crawls – 2 minutes
Neck nods – 2 minutes

A total of 29 minutes.

In addition, I completed 3 x 10 = 30 reps of incline push-ups, 4 + 4 + 3 + 3 = 14 pull-ups, and 2 sets of 2 minutes = 4 minutes of farmer carries with a pair of 20 kg kettlebells.

The farmer carries were the hardest part of the day’s work. Clearly I need to make farmer carries a daily habit.


Pull-ups supersetted with dead-lifts is energizing

Today was another two part workout. Warmups, pull-ups, swings, and push-ups at home and crawling, dead-lifts, and get-ups at CrossFit North Fulton. Even though I had already done 12 pull-ups at home to complete my Fighter Pull-up Program, I added 4 x 2 pull-ups after my last 4 dead-lifts. I swear the dead-lifts made me feel stronger for pull-ups and the pull-ups made me feel stronger for dead-lifts. The next time I am in a dead-lift competition, I may need to warm-up with a few pull-ups.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 3, 2, 2, 2, 2, 2 = 20 reps

Two-handed swings – EMOM
24 kg kettlebell – 6 x 15 = 90 reps, 4680 pounds

One-handed swings – EMOM
24 kg kettlebell – 1 x 5 L/R = 10 reps, 520 pounds

Incline push-ups – 30 reps

Dead-lifts
135 pounds, 5 x 1 = 5 reps, 675
220 pounds, 10 x 1 = 10 reps, 2200 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Several minutes of crawling and cross-crawls

Total weight = 10,615 pounds


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