a series of compromises

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odin
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Re: a series of compromises

Post by odin » Mon Jul 29, 2013 6:27 pm

29/07

1. JM & meditation

2. jump rope - 5 mins

3. 3 rounds of:

-dbl C&PP - 2x24kg x 2,3,5
-ring chins - bw x 2,3,5

4. 7 rounds of:

-dbl swings - 2x24kg x 12 reps
-ab layouts - bw x 3 reps



tired today, but I stormed through this in pretty quick time. Unfortunately I don't have a couple of 28's, so the only viable progress option is to switch to a strict press, add volume or compress time further. Maintenance is sometimes as important as progress though.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Wed Jul 31, 2013 7:01 am

30/07

1.JM & meditation

2. bike to work

3. TGU's - 16 x 3/3, 24 x 3/3

4. 5 rounds:

-dbl Sn - 2x24kg x 5
-2H cast - 15kg x 5/5
-Bearhug Squat - 60kg x 5
-Farmers walks - 2x24kg x 50 ft

5. bike home


31/07

1. JM & meditation

2. yoga - 30 mins


The yoga was good - I need to do this each week.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Fri Aug 16, 2013 6:40 pm

slackened off posting a bit, though training has been consistent...

Moving towards doing some GS style KB work, as it seems the only means I have of pursuing a meaningful progressive program with the tools I got...

today:

1. JM & meditation

2. jump rope - 5:00 plus some shoulder, wrist and elbow mobility

3. Jerks - 2x24kg x 3 sets of 1:00 with 2:00 rest @ 10 rpm

4. Snatch - 16kg x 4 mins @ 15 rpm

5. circuit x 3 sets:

-FSQ - 2x24kg x 10
-ring push ups - bw+10kg vest x 10
-ring rows - bw +10kg x 10
-ab rollouts - bw x 10

6. treadmill walk - 20 mins with steep incline, keeping HR in 130's zone


heavier snatch and lighter jerks tomorrow. Aim is to use the 24's for a 10 min set by christmas... Then see about comps in 2014.
Following some progression I printed out from here years back - assistance will taper off as sets become longer.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Sun Aug 18, 2013 5:17 am

17/08

1. JM & meditation

2. jump rope - 5:00

3. Sn - 24kg x 3 x 2:00/2:00 @ 12 rpm

4. Jk - 2x16kg x 2:00 @ 10 rpm

5. OASw - 32kg x 3 x 20/20

6. run - 20 mins


snatches were pretty easy. Will stick to the planned progression though even though it is tempting to jump ahead.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Sun Aug 18, 2013 7:26 pm

18/08

1. JM & meditation

2. jump rope - 5:00

3. Jk -2x24kg x 3 x 1:00/2:00 rest @ 10 rpm

4. Sn - 16kg x 4:00 @ 15 rpm

5a: OAJ - 32kg x 3 x 5/5

5b: ring chins - bw+10kg x 3 x 5

6. 3 rounds of 1:00/30 secs rest:

-medicine ball slams
-farmers walks
-medicine ball OH throws
-walking lunge with sandbag
-KB swings


Felt good.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Mon Aug 19, 2013 7:25 pm

19/08

1. JM & meditation

2. jump rope - 5:00

3. Sn - 24kg x 3 x 2:00/90 secs rest @ 12 rpm

4. Jks - 2 x 16kg x 2:00 @ 10 rpm

5. OASw - 32kg x 3 x 20/20

6. incline treadmill - 20:00 keeping HR between 130-145 bpm

7. yoga - 15:00

Off for a week now... start back next monday.
Don't try too hard, don't not try too hard

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odin
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Re: a series of compromises

Post by odin » Wed Aug 28, 2013 12:01 pm

26/08

1. JM & meditation

2. jump rope & tumbling drills - 5:00

3. Jks - 2x24kg x 3 x 1:00/90 secs rest @ 10 rpm

4. Sn - 16kg x 4:00 @ 15 rpm

5. 3 rounds + 1 warm up round of:

-step ups - 2x24kg x 20
-RDL's - 2x24kg x 10
-ring push ups - bw+10kg x 10
-ring rows - bw+10kg x 10
-ab wheel x 10
-snadbag carry x 50 ft

6. incline walk - 10:00



27/08

1. JM & meditation

2. jump rope and tumbling drills - 10:00

3. Sn - 24kg x 3 x 2:00/1:00 rest @ 12 rpm

4. Jks - 2x16kg x 2:00 @ 12 rpm

5a: OAJ - 32kg x 3 x 5/5

5b: ring chins - bw x 5

6. OASw - 24kg x 3 x 20/20

7. incline walk - 20:00, HR 125-135



Some notes: the circuit stuff after Jks is not quite right, better to do more quality assistance imo. Aim is to do strength type stuff after Jk session, cardio after snatch.

Also, not sure the light snatch and jerk sets after the main efforts are worth a wank. Will keep them in for now though.
Don't try too hard, don't not try too hard

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