No attachment to dust

[davidc]

Nice job. Glad your feet felt ok.

[Sandman]

Thanks!

7.17
Jump rope. I picked up a speed rope from rogue fitness for about $15. It sucks. I am going to buy another $5 one from walmart. My old one was splitting. I did about 20 min. Feet felt fine.

Jerk one arm 54kg 5/5x2 sets
I did some 40kg presses throughout the day GTG style
I broke a blood vessel on my indexfinger during the 100 rep effort on thursday so I kept things reasonable. It is swollen to double its normal size.
Run 20 min

7.18
Against my better judgement I did the challenge outlined on the kettlebell forum.
Warm up:
Double military press 32kg bells 4 reps per set x 3 sets

The challenge: 50 rep per side completing 50 before switching sides used 32kg
snatch 50/50
Clean 50/50
Squat 50/50
Swing 50/50
Push press 50/50
jerk 50/50
time: 59:13 not easy. Hands did not enjoy.

[Mickey O'neil]

Congratulations, Sandman! Awesome job! So the running shoes felt okay? I wear Nike Romolaos also and after a while they sometimes start to feel uncomfortable. I still like the solid support compared to the squishiness of running shoes. So no problems with that for you?

[Holland Oates]

7.18
Against my better judgement I did the challenge outlined on the kettlebell forum.
Warm up:
Double military press 32kg bells 4 reps per set x 3 sets

The challenge: 50 rep per side completing 50 before switching sides used 32kg
snatch 50/50
Clean 50/50
Squat 50/50
Swing 50/50
Push press 50/50
jerk 50/50
time: 59:13 not easy. Hands did not enjoy.

I did this yesterday with 40# on the kettlehandle and it fucking sucked. You sir are a monster for doing it with a 32kg bell.

[TomFurman]

7.18
Against my better judgement I did the challenge outlined on the kettlebell forum.
Warm up:
Double military press 32kg bells 4 reps per set x 3 sets

The challenge: 50 rep per side completing 50 before switching sides used 32kg
snatch 50/50
Clean 50/50
Squat 50/50
Swing 50/50
Push press 50/50
jerk 50/50
time: 59:13 not easy. Hands did not enjoy.

Geez. Freaking animal. That radioactive Lake Erie water must be the key combined with Yellow Cake.

[Mickey O'neil]

I did this yesterday with 40# on the kettlehandle and it fucking sucked. You sir are a monster for doing it with a 32kg bell.

Geez. Freaking animal. That radioactive Lake Erie water must be the key combined with Yellow Cake.

Infuckingdeed. I'd like to be half the man that Sandman and Hank are. And no short jokes, please. >:|

[Sandman]

7.21
Double kettlebell press 32kg x 4 rep x 3 sets
One arm Jerk 57kg 5/5
Chins w/ regular band resistance 3 sets of 8
snatch 32kg 20/20 x 2set
grip work

getting over some flu or something

7.22
Tried this ladder from Boris' blog. (squatrx), I think he cites Dan John as the original source.
Double clean/front squat ladder w/ pair of 32 kg bells 1-1, 2-2,3-3 that was the warm up then I did 1-1,2-2,3-3,4-4 tough stuff. Goal is to work up to 10. Can't put them down of course so it goes 1 rep of dbl clean/1 squat, 2 double cleans/2 squat etc. This is better than doing a double clean/squat sequence because you always have to shift the leg position slightly after the clean, at least I do.
One arm jerk 57kg 5/5
Getups 32kg 5/5, 3/3

Jump rope 10 min

7.23
Double kb military press 32kg 4 rep x 3set 36kg x1 rep
One arm jerks 48kg 4 min one switch 10/7/8/7 (32 reps is a PR for me)
57kg 3/3 these felt like they were crushing me
Pull ups on the rings BW x 10x 3 sets superset with Dumbell bench press 80lb x 6 x 3 sets
Grip work
Run 20 min

[Sandman]

7.24
This was a session I'd rather forget. I am not sure why but I had a pulled intercostal or something and i could not breathe at all. I did some squats, snatches and juggling and a short run (mistake). It was tonic low intensity bullshit. I did not train the next two days. I was on call saturday anyway so fuck it.


7.25
Ok back in the saddle.
Long cycle 28kg 5 min 37 reps
One arm jerk 48kg 4 min 26 reps (7/6/7/6)
One arm jerk 57kg 5/5
Chins BW plus reg JS band 12 reps, BW+24kg 6 reps, BW reverse grip x 8
Grip work: Stick walking, COC, Bottoms up clean and press 20kg 5/5, Club bells.

[TomFurman]

The workout on 7/18 cooked your soul.
Wind down with bands and clubs (something wacky and different). Eat more and hit the ZMA. A pound of Buffalo will help too.

[Sandman]

The workout on 7/18 cooked your soul.
Wind down with bands and clubs (something wacky and different). Eat more and hit the ZMA. A pound of Buffalo will help too.

I have been hitting the zma for about 2 years now. I work with a guy who owns a buffalo farm. That stuff is good but it isn't cheap. I do not do enough with the bands you are right, I need some real clubs, my homemade flintstone ones are starting to fatigue as they are plastic.

7-28

I did the Dan John double /clean frontsquat can't set 'em down ladder with a pair of 24s 1-1, 2-2 and so on. I made it the whole 10 rungs and it took me 13:10 and it kind of sucked I feel like garbage now.

then I did get ups 3/3 x 3 sets with the 32s
Run 20 min

Whole thing took about 50 min.

[Sandman]

7.29

Long cycle 32kg 5 min 27 reps This time I set the gym boss for every 12 seconds just to do a nice 5 rpm pace. I threw a few extra in at the end for fun. Unlike my usual sprint/rest paradigm I found this much easier and lost track of the time by just getting into the rhythm of the pace. In doing so I realized that this is fucking boring.

One arm jerks 48kg 12/12 again paced out nice and steady. 4 min total, one switch
57kg 5/5

Chins rev grip bw + 36lb 10,6 fwd grip 5

Grip stuff. BUP C&P, COC, stick walking

[Trebuchet]

In doing so I realized that this is fucking boring.

Right up there with listening to the patient monitor whilst the surgeon and scrub nurse bang on about nothing in particular! You need a life, son!

[Sandman]

8/15 or whatever today is (sunday)
Last couple weeks summary. Decided to go with some old school ETK ladders and other fun things. So 2 weeks ago I did it exactly as outlined in the book and on test day did 5 C&P ladders with the 32kg. On all press days ladders were supersetted with pull up ladders using same rep scheme. Bodyweight plus 16kg on light and medium day. Test day was renegade rows w/ 32s. Ever since I started this program I have been rolling high dice numbers for swings and snatches 7, 9, 10 min. swings and snatches w/ 32s also.

Variety days were getups with 36 kg , Front squats, sandbag cleans and throws, grip work and other stuff I forget.


This past week I bumped the C&P weight to 36kg. Today I tested and got all 5 ladders up to 5 reps. Medium and light days were superset with chins, same rep scheme as ladders except bodyweight plus 20kg. Test day superset was ren rows 36kg. Moved up to 36 for swings but stayed at 32kg for snatch day. Variety days were similar to prior week except getups done w/ 40kg.

THis week will suck if I move up to 40kg for ladders because it will likely stop me in my tracks. I may test and see if I can press the 48 soon if I get that I am going to move back to GS since my feets are getting better. If I don't get it then I guess its me and the 40kg for the next several weeks.

My grip work seems to be getting me nowhere in terms of progressing through the grippers. One thing at a time I suppose. I will make an effort to post daily again. I fell off the wagon.

[Sandman]

8-18-09

ETK light day starting 40kg ladders. I tried to press the 48 after warming up. FAIL.
Ladders w/40kg superset with pull up ladders w/ bw+24kg 1-2-3 x 3 ladders.. Only hit 2 on each side on the last rung of the last ladder with presses. Got all the reps on the chins.

Snatch 32kg rolled a 5. 75 reps in 5 min.

Grip work

Run 15 min

[Dunn]

Bump for rereading.