Medium day-

C&P:

5x (1,2) at 32kg

Pull-ups/chin-ups:

5x (1,2) at 30lbs

Swings:

15 on the minute for 7 minutes at 32kg, total 105

## Sunday, August 31, 2008

## Saturday, August 30, 2008

### 8/30/08

Mobility:

Usual SJ routine

Variety day-

TGU:

16kgx1 (bottoms up), 60x1, 75x1, 75x1, 24kgx1

I started out messing around with dumbbells and the 32kg kettlebell, but I really prefer to do these with a barbell. The room I keep my weights in at home makes a 7 foot barbell impractical since it's a very small room, so I made a short fat bar out of a piece of 2"OD pipe and some extra collars. I am very happy with it. Maybe later I will post a picture.

DL:

265x5, 240x5

OHS:

105x5, 95x5

2 hand plate pinch DL:

10x70, 7x70

Jandas:

3x3

Hip rehab/prehab drills

Usual SJ routine

Variety day-

TGU:

16kgx1 (bottoms up), 60x1, 75x1, 75x1, 24kgx1

I started out messing around with dumbbells and the 32kg kettlebell, but I really prefer to do these with a barbell. The room I keep my weights in at home makes a 7 foot barbell impractical since it's a very small room, so I made a short fat bar out of a piece of 2"OD pipe and some extra collars. I am very happy with it. Maybe later I will post a picture.

DL:

265x5, 240x5

OHS:

105x5, 95x5

2 hand plate pinch DL:

10x70, 7x70

Jandas:

3x3

Hip rehab/prehab drills

## Friday, August 29, 2008

### 8/28/08

After missing my heavy day completely there was no way I was also skipping my light day. It was late at night though, and I had trouble focusing and getting in a groove. C&P went well, but I couldn't snatch to save my life, so I just skipped it and did swings instead.

C&P:

5x1 at 32kg

Pull-ups/chin-ups:

5x1 at 16kg

One arm swing:

5 per arm on the minute for 6 minutes at 32kg

C&P:

5x1 at 32kg

Pull-ups/chin-ups:

5x1 at 16kg

One arm swing:

5 per arm on the minute for 6 minutes at 32kg

## Monday, August 25, 2008

## Sunday, August 24, 2008

## Friday, August 22, 2008

### 8/22/08

Mobility:

Usual SJ routine

Light day-

C&P:

5x1 at 32kg

Pull-ups/chin-ups:

5x1 at 55lbs

Pistols:

5x1

(Adding these in just to see how it feels. I had been intending to use them in GTG format as suggested in ETK, but I never do it.)

Snatch:

3/3 on the minute for 7 minutes at 32kg, total 21/21

Stretch:

Decompression hang, hamstring stretch, back stretch all for 3-4 sets

Usual SJ routine

Light day-

C&P:

5x1 at 32kg

Pull-ups/chin-ups:

5x1 at 55lbs

Pistols:

5x1

(Adding these in just to see how it feels. I had been intending to use them in GTG format as suggested in ETK, but I never do it.)

Snatch:

3/3 on the minute for 7 minutes at 32kg, total 21/21

Stretch:

Decompression hang, hamstring stretch, back stretch all for 3-4 sets

## Wednesday, August 20, 2008

### 8/20/08

Heavy day-

C&P:

1x (1,2,3) L/R, 1x (1,2,2) L/R, 3x (1,2,2) L, 3x (1,2,3) R all at 32kg

Kept not quite getting that 3rd rep with the left. The first time I just matched it with the right, but then I decided to go for it with my right and let the left catch up. I hope next week or the next to be up to the full 5x (1,2,3) on both arms.

Pull-ups/chin-ups:

1x (1,2,2), 4x (1,2,3) at 35lbs

Swings:

3x (20,15,10) at 32kg

Started each set on the minute

C&P:

1x (1,2,3) L/R, 1x (1,2,2) L/R, 3x (1,2,2) L, 3x (1,2,3) R all at 32kg

Kept not quite getting that 3rd rep with the left. The first time I just matched it with the right, but then I decided to go for it with my right and let the left catch up. I hope next week or the next to be up to the full 5x (1,2,3) on both arms.

Pull-ups/chin-ups:

1x (1,2,2), 4x (1,2,3) at 35lbs

Swings:

3x (20,15,10) at 32kg

Started each set on the minute

## Monday, August 18, 2008

### 8/18/08

Mobility:

Usual SJ routine

Variety day-

TGU:

2x1 at 80lbs barbell, 3x1 at 75lbs barbell

DL:

250x5, 225x5

OHS:

115x5, 105x5

Push-ups:

3x10

Face pulls:

3x10

Colin- Check out the Iron Garm forums to find out more about the challenge. It is a 3 team event and is organized similar to the TSC in that multiple sites will be hosting. The events are one KB snatch and one KB C&J for 10 minutes each, back to back with no rest. Rules are same as SSST in that multiple hand switches and resting the bell on the platform are allowed. The elite men will use 32kg, intermediate will use the 24kg and beginners have the option of using 16kg. The teams are OTW, Hardstyle, and a group calling themselves the Bogatirs who use a mix of the two styles. Needless to say, I will be competing for Team Hardstyle if I go.

Usual SJ routine

Variety day-

TGU:

2x1 at 80lbs barbell, 3x1 at 75lbs barbell

DL:

250x5, 225x5

OHS:

115x5, 105x5

Push-ups:

3x10

Face pulls:

3x10

Colin- Check out the Iron Garm forums to find out more about the challenge. It is a 3 team event and is organized similar to the TSC in that multiple sites will be hosting. The events are one KB snatch and one KB C&J for 10 minutes each, back to back with no rest. Rules are same as SSST in that multiple hand switches and resting the bell on the platform are allowed. The elite men will use 32kg, intermediate will use the 24kg and beginners have the option of using 16kg. The teams are OTW, Hardstyle, and a group calling themselves the Bogatirs who use a mix of the two styles. Needless to say, I will be competing for Team Hardstyle if I go.

## Sunday, August 17, 2008

### C&P Test

Felt unusually strong and full of energy today after a full 4 days off, so I decided to test C&P with the 32kg. I was able to get 4 comfortably hard reps on my left and 5 on my right. I may have been good for another rep per arm, but I didn't feel like pushing it. On Wednesday I will work ladders with the 32kg and start to build up to the 5x (1,2,3,4,5) I am confident that this will keep me busy for some time. This is a very welcome development since I would rather take the heavier bell on the road with me when I begin my travel next month. With any luck I will be able to make a decent showing in the elite division of the intergalactic kettlebell challenge or whatever it is they're calling this thing in December. I haven't decided for sure whether I will be competing, but if I can fit it into my schedule it sounds as though it will be a lot of fun.

## Wednesday, August 13, 2008

### A few days off

I will be taking the next few days off and resuming Monday or Wednesday. This will allow a bit of time to recuperate from several hard sessions lately, and I have also been thinking of changing the days of the week that my Heavy, Light and Medium workouts fall on. I have been thinking of rearranging so that Wednesday is Heavy, Thursday is Light and Sunday is Medium, with Saturday and Monday as my variety days. The most important feature of this schedule is that it would allow deadlifts once a week during my upcoming travel season. Colin, it is funny that you bring up the niggles, because I have felt pretty beat up lately and yesterday my old hip injury flared up to the worst it's been in over a year. Oh well, I will be all set in a week I suspect. Until then I will walk, play with grippers and such, do my rehab religiously and throw in some light calisthenics to ward off the feelings of insanity that I get when I'm not training.

## Tuesday, August 12, 2008

### 8/12/08

Mobility:

Usual SJ routine but only 5 reps each movement

Variety day-

DL:

315x5, 330x4, 345x3, 360x2, 375x1

TGU:

5x1

75-65-75-65-75 (barbell)

Back extension:

3x20

Face pulls:

3x10

Swings with towel folded over handle:

2x10, 1x8 L/R with 24kg

TGU sit-ups:

3x5 with 24kg

Hip rehab/prehab and stretching

Usual SJ routine but only 5 reps each movement

Variety day-

DL:

315x5, 330x4, 345x3, 360x2, 375x1

TGU:

5x1

75-65-75-65-75 (barbell)

Back extension:

3x20

Face pulls:

3x10

Swings with towel folded over handle:

2x10, 1x8 L/R with 24kg

TGU sit-ups:

3x5 with 24kg

Hip rehab/prehab and stretching

## Saturday, August 9, 2008

### 8/9/08

Mobility:

Usual SJ routine

Heavy day-

C&P:

1x(1,2,3,4,5) 4x (1,2,3,4) at 24kg

Ring pull-ups:

1x (1,2,3,4,5) 4x (1,2,3,4) at 20lbs

Swings:

7 sets as follows, starting each set on the minute

30-25-20-30-25-20-31

The set of 31 was because I promised myself a max set of 30+ on the last set, but when I got there I just coudn't even hang on to the bell. I did one extra rep and threw in the towel.

Usual SJ routine

Heavy day-

C&P:

1x(1,2,3,4,5) 4x (1,2,3,4) at 24kg

Ring pull-ups:

1x (1,2,3,4,5) 4x (1,2,3,4) at 20lbs

Swings:

7 sets as follows, starting each set on the minute

30-25-20-30-25-20-31

The set of 31 was because I promised myself a max set of 30+ on the last set, but when I got there I just coudn't even hang on to the bell. I did one extra rep and threw in the towel.

## Thursday, August 7, 2008

### 8/7/08

Variety day-

DL:

315x5, 325x4, 340x3, 355x2, 370x1

TGU:

5x1 at 65lbs barbell

Back extension:

3x20

Face pull:

3x10

2 hand plate pinch DL:

70lbs for 5x5

Band assisted Janda:

3x5, 2x3

One leg two kettlebell DL:

5x1 at 2x24kg

DL:

315x5, 325x4, 340x3, 355x2, 370x1

TGU:

5x1 at 65lbs barbell

Back extension:

3x20

Face pull:

3x10

2 hand plate pinch DL:

70lbs for 5x5

Band assisted Janda:

3x5, 2x3

One leg two kettlebell DL:

5x1 at 2x24kg

## Wednesday, August 6, 2008

### 8/6/08

Mobility:

Usual SJ routine

Medium day-

C&P:

5x (1,2,3,4) at 24kg

Pull-ups/chin-ups:

5x (1,2,3,4) at 20lbs, alternated with C&P

2 handed swings:

Started a new set every minute for 6 minutes. Sets were as follows:

30-20-10-25-20-15 all at 24kg

Usual SJ routine

Medium day-

C&P:

5x (1,2,3,4) at 24kg

Pull-ups/chin-ups:

5x (1,2,3,4) at 20lbs, alternated with C&P

2 handed swings:

Started a new set every minute for 6 minutes. Sets were as follows:

30-20-10-25-20-15 all at 24kg

## Tuesday, August 5, 2008

### 8/5/08

Mobility:

Usual SJ routine

Variety day-

TGU:

5x1 at 32kg

One arm swings with towel over handle:

2x6, 1x5 L/R at 24kg

DL:

5x305, 4x320, 3x335, 2x350, 1x365

One leg two dumbbell DL:

5x1 at 55lbs dumbbells

Face pulls:

3x10

Push-ups:

5x10, variety of hand positions

Back extension:

3x20

Russian twist:

1x5, 1x10 at 35lbs 3x5 at 55lbs

Usual SJ routine

Variety day-

TGU:

5x1 at 32kg

One arm swings with towel over handle:

2x6, 1x5 L/R at 24kg

DL:

5x305, 4x320, 3x335, 2x350, 1x365

One leg two dumbbell DL:

5x1 at 55lbs dumbbells

Face pulls:

3x10

Push-ups:

5x10, variety of hand positions

Back extension:

3x20

Russian twist:

1x5, 1x10 at 35lbs 3x5 at 55lbs

## Monday, August 4, 2008

### 8/4/08

Mobility:

Usual SJ routine

Light day-

C&P:

5x (1,2,3) at 24kg -skipped the cleans and pressed from the shoulder on the multiple rep sets

Pull-ups/chin-ups:

5x (1,2,3) at 20lbs, alternated with presses

Snatch:

7 sets of 5/5 on the minute at 24kg

Usual SJ routine

Light day-

C&P:

5x (1,2,3) at 24kg -skipped the cleans and pressed from the shoulder on the multiple rep sets

Pull-ups/chin-ups:

5x (1,2,3) at 20lbs, alternated with presses

Snatch:

7 sets of 5/5 on the minute at 24kg

## Sunday, August 3, 2008

### 8/2/08

Mobility:

Usual SJ routine

Heavy day-

C&P:

5x (1,2,3,4,5) at 24kg

Ring pull-ups:

2x (1,2,3,4,5) at 20lbs

3x (1,2,3,4,5) unweighted

alternated with C&P

It didn't take long into this workout to realize I was in pretty deep. I should've taken a slower progression to get to this point, as my left shoulder was approaching complete failure by the last ladder. Next Saturday I will drop the volume back and only do one ladder up to 5 rungs and the rest up to 4 with the idea of building back to the full 5 rung ladders over several weeks.

Swings:

8 rds of 10 swings each with 16kg, 24kg and 32kg in 11 minutes. Total 80 swings with each bell.

Usual SJ routine

Heavy day-

C&P:

5x (1,2,3,4,5) at 24kg

Ring pull-ups:

2x (1,2,3,4,5) at 20lbs

3x (1,2,3,4,5) unweighted

alternated with C&P

It didn't take long into this workout to realize I was in pretty deep. I should've taken a slower progression to get to this point, as my left shoulder was approaching complete failure by the last ladder. Next Saturday I will drop the volume back and only do one ladder up to 5 rungs and the rest up to 4 with the idea of building back to the full 5 rung ladders over several weeks.

Swings:

8 rds of 10 swings each with 16kg, 24kg and 32kg in 11 minutes. Total 80 swings with each bell.

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