Danny – Half Snatch for Time

16kg Half-Snatch for time:

1:00 p/hand x 24:00 x 14 RPM

 
 

Today (Monday)was my first non-stop Snatch workout. It felt good, overall. In the last few minutes, my forearms started to burn a little. I thought I was relaxing my grip pretty well in the rack position, but maybe it was just the volume.

Also, I started to get a tear in my right palm, and on my left pinky finger, so I decided to call it a day. Going into the workout, I wasn't sure how much I could actually do, but I was hoping I could get 30:00; so 24:00 was close enough.

Once I get to 30:00 with no issues, I will switch to the 20kg, and start over, working my way from 5:00 or so. At this point in time, I think the 20kg is my ideal weight, for a good balance of decent weight, that will challenge me on the longer sets. The 16kg was a challenge, but with consistent practice, it will become less of a one. Right now the 24kg is pretty heavy, as far as timed sets are concerned. I can snatch it in a ladder, or interval format, but not for time.

Minor, full-body soreness from the squat workout, and from rolling on Fri. & Sat. *the inside of my legs are more sore than anything, but not as bad as I thought it would be. I may do a light BW workout this evening, or first thing in the morning.

Jo's Run

Today was her 6 mile run.
74:00
Avg. HR 167

Barbell Squats for Time

Today was my first real workout with Squats for time. We used 111 lbs., and went for 5:00, at about 7RPM. I completed 31 total reps.
I wasn't sure what to expect from this weight/time, and although we both completed it, it was interesting. My legs felt ok, we tried to relax our legs during our 7-8 second rest in between reps.
The biggest issue for me was the tightness on the inside of my thighs...this got quite tense in the last minute or so. Afterwards, it kept irritating me, and I felt like I would be very sore, very soon. But we stretched out some, and due to the tightness we were feeling, we decided to drop the weight to 95#, and switch to a :30/:30 interval format.
We did this for 5:00, and I did 13, 13, 12, 10, 10. The soreness didn't really bother me, and this was about all I had in me for the day, considering I was headed to Judo right after, but we did one BW pull up ladder of: 10 8 6 4 2.

I think the intervals (:30/:30, or 1:00/:30 ??) would be better to start out with, squatting at a more steady pace. For me, I think about 9-11 reps per :30 would be a good start.

Britt, any thoughts/comments?

Jo - Snatch Day

8kg Half-Snatch
40:00 non-stop (1:00 per arm)
Avg. HR 169
Avg. RPM 16
Approx. 652 Total Reps

*Some blisters began to form; breathing was ok.

Jo's clean/squat timed sets

I did 30min contiunous single clean / squat workout; 7 rpm / 20 lbs kettlebell. Didn't have heart rate monitor on but was sweating my butt off so I would assume I was definitley within my range :) Going for 40 minutes of continuous swings tomorrow...

Jo's Tuesday Run

I did my run, but wasn't happy with it. My youngest daughter was involved in a grease fire at her appartment, which burned her hands slightly, so between that and having a rough day at work, and the heat, I wasn't in the best frame of mind, but decided to run anyway.

Here's how it went:
2 Miles
32:00
HR 167-172

Jo's Second Training Week / swing workout

I did my 30 minute swing workout today. 2:00 on :30 active rest, finished 15 sets (30 minutes or work and 7:30 of active rest). I feel a bit fatigued, lower back still getting sore but I out did my last week swing workout by 10 minutes! Yeah me! Tomorrow is my short run...6 am here I come :)!

Today's Workout: Danny

I had a good workout today. I’m at work this week, so I’m leary of training too hard, considering I’m on call 24 hrs a day.
Anyway, my workout was inspired by an article I read on Circuit Training, by Steve Maxwell. I went to the new park in Boothville, and used the new kids playground as my gym. I hung my Jungle Gym from the tall swing set, which was the perfect height. I did everything else on the concrete slab, in the shade, under a palm tree. There was a slightly cool breeze, which felt amazing, and without it, I would have been miserable.

Here’s what I did:
8 Pull Ups
8 Double 16kg Swings
8 Push Ups
8 Double 16kg Front Squats
Rest & Repeated 5x
3 sets of hanging leg raises x 1

Nothing to brag about, just something to keep my body moving, and it felt good. I was actually feeling good, I just wish I could have been at home training with my friend, so we could have kept going.

Jo did a great job today, running for 54 minutes.

4 mile run / 53.4 minutes

Hey babe...it's your wonderful, exhausted wife ;) just finished my 4 miles in 53.4 minutes. First mile was 13.2 minutes; everything after that is a blurr! Totally pooped...my heart rate stayed in the high range (172 BPM) almost the whole run. I felt good though...if you call good; sweaty, achy and exhausted :)

Jo's swing workout (timed sets)

I just finished my swing workout (timed sets) I am doing sets of 2:00 on and :30 sec active rest. I started with a 18# kettlebell but it didn't get my heart rate over 152 (I need my heart rate between 167 and 172) to mimic my run heart rate. So after the first set with the 18# i moved to the 26# kettlebell getting 42 RPM and keeping a heart rate of 167 during swing sets not going below 125 during active rest. I finished 10 sets of 2 mins for a total of 20 minutes. My back began to fatigue around round 8. I am very disappointed in myself and will push harder next week...

Jo's Big Day

I'm very proud of my wife, she completed a continuous 30:00 set of half snatches. This was her first attempt at something like this, and she performed very well! She averaged 16 RPM, with a 15# KB, for approx. 480 snatches, with an average HR of 170. We will move her up to an 8kg, and a 12RPM pace, to try and bring her heart rate down to the 150's.
Sets of 40-50:00 are on the horizon, and I'm sure she will do just fine.
Thanks to Britt Buckingham for including Jo in this program.

Timed sets are very different, and fun; if you haven't done them yet, find someone with experience, and dive in. Doing 10-30 minute sets of snatches/Jerks/LCCJ etc...without setting the bells down, will show you what you're made of!!

Monday's Workout

Jerk: w/20kg :30R/:30L x 15 Rounds: = 15:00 (14rpm 195-total)
Pull Ups: w/15# KB: 10 8 6 4 2 x 1
Hindu Squats: 50, 25, 25
Push Ups: Regular 10 to 1 partner ladder