Frogster's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Mickey O'neil
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Re: Frogster's log

Post by Mickey O'neil » Wed Apr 03, 2013 12:46 am

Great work, Frogster!

xox
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Re: Frogster's log

Post by xox » Wed Apr 03, 2013 2:48 pm

thanks!
WB, do you mean the overhead squat?
I have no problem in the lockout, but on the way there my elbows flare out instead of staying parallel. Same in the clean, I do a bit of chicken dance when I catch the bells. Do you think OH squat is going to help that? Might give it a shot.

03-04
[email protected] [email protected]
[email protected] x5min @8rpm
LC @2x20kg x5 min @8rpm

Circuit x2 rounds
1leg RDL @2x26kg x9e.s
Chin up x13,11
Push ups x20
Farmers walk @2x28kg x120 steps

1 arm swing dropset @28,24,20 (x25,25,25 e.s)
Bar hang

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Wild Bill
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Re: Frogster's log

Post by Wild Bill » Wed Apr 03, 2013 10:06 pm

Frogster wrote:WB, do you mean the overhead squat?
Yes, full squats with "ass to grass".

"... but on the way there my elbows flare out instead of staying paralle..." Don't know how about this, but for shoulders flexibility those squats are really good.
BTW, i have the same proble. And i saw some good sportsmen, who have the same problem... May be parallel elbows not necessary? Don't know #-o

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Re: Frogster's log

Post by xox » Thu Apr 04, 2013 3:00 pm

Yes I agree WB, Anasenko is big on parallel forearms, but he's the finest technician around, and I have no dreams about becoming the best KB athlete ever that people will remember for ever. I enjoy the sport but it is still a (consuming) hobby for me.

04-04
Easy cardio
3min: rope skip, deficit reverse lunges, Indian clubs x3 rounds (27min)
Glove snatch @16kg x3min e.s
Indian clubs x10min
[youtube]http://www.youtube.com/watch?&v=x-opdHGlTCI[/youtube]

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Re: Frogster's log

Post by xox » Sat Apr 06, 2013 7:10 pm

05-04
[email protected] x3min @6rpm
[email protected] x5min @8rpm

Squat @17kg x100
1 arm row @36kg x9e.s
Swing dropset @36,32,28kg x20 e.s

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Re: Frogster's log

Post by xox » Sun Apr 07, 2013 2:54 pm

07-04
10min @EMM: SB C+P @25kg x5
10min @EMM: susp. thick rope rows x6, slam ball side to side wall throw x6

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Re: Frogster's log

Post by xox » Mon Apr 08, 2013 3:43 pm

08-04
LC intervals 1min on/1min off: @2x28kg x7,7,7,7 @2x24kg x10,10,10 felt like my heart was gonna explode...
1 arm swing dropset @28,24,20 x30,30,30 e.s

A1 def rev lunge @40kg x6,6 e.s
A2 1 arm row @34kg x10,10 e.s
B1 squat @30kg x100 @20rpm

Bar hang

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Re: Frogster's log

Post by xox » Tue Apr 09, 2013 11:54 am

09-04
Trail run x30min
Indian clubs x15min

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Re: Frogster's log

Post by xox » Thu Apr 11, 2013 3:30 pm

11-04
Last edited by xox on Fri Apr 12, 2013 1:01 pm, edited 1 time in total.

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Re: Frogster's log

Post by xox » Thu Apr 11, 2013 3:30 pm

11-04
Last edited by xox on Fri Apr 12, 2013 1:01 pm, edited 1 time in total.

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Re: Frogster's log

Post by xox » Thu Apr 11, 2013 3:30 pm

11-04
LC @2x24kg x5 min @8rpm

LC @2x28kg x1 min x8,8

Circuit x2
1 leg RDL @2x28kg x6,6 e.s
Push up x15,15
Farmers walk @2x28kg x130 steps, @2x32kg x130 steps
Thick rope Susp. Row x15,15
Med ball rotation throws @9kg x10,10
Crunch x25,25

1arm swing dropset @36,32,28kg x15,15,15 e.s

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Re: Frogster's log

Post by xox » Fri Apr 12, 2013 1:00 pm

12-04
trail run x40min
Indian clubs x15 min

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Re: Frogster's log

Post by xox » Sun Apr 14, 2013 3:03 pm

14-04
April Cup 5 min LC @2x24kg x46 reps

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Wild Bill
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Re: Frogster's log

Post by Wild Bill » Mon Apr 15, 2013 6:27 am

Great!
My record in 5 min was 45 :)
https://sites.google.com/site/girikms/2 ... st-lc-2-24

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Re: Frogster's log

Post by xox » Mon Apr 15, 2013 3:22 pm

Thanks Bill, start training or loose weight ;-)

15-04
Trail run 30min
Walk on the beach 20min
Indian clubs 10 min

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Wild Bill
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Re: Frogster's log

Post by Wild Bill » Mon Apr 15, 2013 11:45 pm

Frogster wrote:Thanks Bill, start training or loose weight ;-)
Already 83kg.... But start training easier than loose weight :)

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Re: Frogster's log

Post by xox » Tue Apr 16, 2013 8:56 pm

Yeah, plus heavier weights are more interesting.
I feel I am ready to implement more work with 28s now, and hopefully hit 75-80 reps with 24s in Tyumen by November.

I had some coaching from Anton from December to end of February, and it felt wrong. After a short time only I couldn't follow the program close enough. I hardly had done any jerk or LC in nearly 2 years, and even though I managed 25 reps in 5 min with 28s, I was taking too long to recover.
Now I do my thing at my own rhythm.

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Re: Frogster's log

Post by xox » Wed Apr 17, 2013 11:09 am

17-04
Spin bike HRI x15min
Indian clubs x10 min
Macebell x5min

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Re: Frogster's log

Post by xox » Fri Apr 19, 2013 10:15 am

19-04
LC @2x16kg @10 rpm x6 min
LC @2x24kg @8rpm x3min
LC @28kg @10rpm x6min, switch min
S @36kg x1min e.s
S @32kg x1min e.s
S @28kg x1min e.s
Def. Rev lunge @40kg x9e.s
1 arm row @36kg x10e.s
BG bag, spins, arm thorws, hindu push ups, crunch

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Re: Frogster's log

Post by xox » Mon Apr 22, 2013 8:02 pm

22-04
LC @2x16kg x36
LC @2x20kg x30
LC @2x24kg x24
LC @2x28kg x15
Swing @32kg x1min e.s, @28kg x1min e.s, @24kg x1min e.s
Deficit Reverse lunge @45kg x9e.s
1 arm row @36kg x8e.s
SQ @40kg x20, @50kg x20
A1 Hip thrust @35kg x15,15,15
A2 mace swings x20,20,20e.s

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Re: Frogster's log

Post by xox » Wed Apr 24, 2013 4:20 pm

23-04
Trail run with poles x30 min (fartlek x15min)
Wallk on beach x15min
Indian clubs x15min


24-04 Light slow paced session
LC @2x20kg x12min @8rpm (with sprint last 30 sec)

Squat @55kg x21
A1 1leg RDL @2x28kg x9,6e.s
A2 push ups x20,20
A3 Pull ups x10,10
A4 Farmers walk @2x32kg x100, 100 steps
mace swing x25e.s
swing @24kg x60e.s

xox
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Re: Frogster's log

Post by xox » Fri Apr 26, 2013 11:10 am

25-04/13
April 25, 2013 tagged Indian clubs, online kettlebell coaching, thierry sanchez | Permalink
My hammies were tight from yesterday, did not want to run and the weather was too good for spinning indoors. Damn the thief that stole my mountain bike!
Indian clubs x30 min, barefoot in the grass, facing the sun, damn that was nice!

BTW, started training with the 2kg clubs, those puppies are very challenging.

26-4/13
Intervals clean> LC> jerk

@2x24kg: 14,10,14,14,10,12,14,10,12

@2x20kg: 15,11,13

1 arm LC @28kg x5min @10rpm (switch every 5)

swing @20kg x2min e.s

squat @60kg x21

A1 Glute bridge @60kg x12 x3

A2 cable face pull @45kg x15-20 x3

mace swing/ core

I've updated all my kettlebell long cycle training on a new blog http://onlinekettlebelltraining.wordpress.com/
and I have now a few online students for online kettlebell coaching http://kettlebell-fitness.dk/?wpsc-prod ... e-programs. Some of them are training for fitness, most are training for kettlebell sport.

xox
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Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Fri Apr 26, 2013 11:11 am

25-04/13
April 25, 2013 tagged Indian clubs, online kettlebell coaching, thierry sanchez | Permalink
My hammies were tight from yesterday, did not want to run and the weather was too good for spinning indoors. Damn the thief that stole my mountain bike!
Indian clubs x30 min, barefoot in the grass, facing the sun, damn that was nice!

BTW, started training with the 2kg clubs, those puppies are very challenging.

26-4/13
Intervals clean> LC> jerk
@2x24kg: 14,10,14,14,10,12,14,10,12
@2x20kg: 15,11,13
1 arm LC @28kg x5min @10rpm (switch every 5)
swing @20kg x2min e.s
squat @60kg x21
A1 Glute bridge @60kg x12 x3
A2 cable face pull @45kg x15-20 x3
mace swing/ core

I've updated all my kettlebell long cycle training on a new blog http://onlinekettlebelltraining.wordpress.com/
and I have now a few online students for online kettlebell coaching http://kettlebell-fitness.dk/?wpsc-prod ... e-programs. Some of them are training for fitness, most are training for kettlebell sport.

xox
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Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Sat Apr 27, 2013 6:39 am

27/4
no training today, little workshop with Denis Vasiliev tomorrow :-)

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Re: Frogster's log

Post by xox » Wed May 01, 2013 2:26 pm

Updating too many places, so now all training is here in one place http://onlinekettlebelltraining.wordpress.com/
good bye forum :-)

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