EDT - Legs

Today I did an EDT leg training session. The first session was 20 minutes and consisted of:

Double Front Squats - 8 sets of 5 for 40 reps - 24kg bells
Snatch - 8 sets of 5 for 40 reps per arm (80 total) - 24kg bell

then I rested for 5 minutes and finished with 15 minutes of the following:

Double Swings - 6 sets of 10 for 60 reps - 24kg bells
Overhead Squats - 6 sets of 5 for 30 reps each side (60 total) - 20kg bell

Felt pretty good after the 40lb Xvest training yesterday. I got 9 hours of sleep last night. Big help.

40lb Xvest Training

I wanted to take a rest from snatches and presses for a day so I used the 40lb Xvest for some bodyweight drills. I went through the following circuit 3 times:

1 set of 8 dips
1 set of 8 chinups
1 set of 8 close-grip kettlebell pushups

Then I got on the tradmill and walked 1 mile with the vest on. Got my heart rate up to 155 walking. I might try to run/jog in the future.

I finished up with some core work:

3 sets of 3 reps per side of windmills with the 24kg bell

Circuit Training & Heavy Snatches

Today I felt good after yesterdays high volume snatch workout. In addition to working on my strength with presses and snatches I want to keep my cardio in check. I did Anthony Diluglio's "Firepower" workout. I went once through the DVD with almost no rest.

After I wanted to try some snatches with the 32kg bell.

I did 10 sets of 3 snatches on each side with the 32kg kg bell for a total of 60 snatches. I felt great after with just my hands/calluses bothering me.

I finished with a giant set of the following:

Superplank 1 set of 8
Reverse Dumbell Pushups 1 set of 8
Hanging Leg Raises 1 set of 8

I went through the above 3 times.

High Volume Snatches

In an effort to better my snatch total for the SSST, my GS event coming up in March and the RKC in June I plan on doing at least one high volume snatch training session a week. Today I aimed for 200 reps with the 24 kg bell. on the last few sets I tried to hold for 3 seconds at the top of each reps to work on my form and static shoulder strength.

I did 10 sets of 10 reps with each arm with a rest of about a minute in between each set. Total number of snatches 200. I felt pretty good after I was done so I did some core work as a finisher.

Double Windmills - 2 sets of 3 each side with the 32kg bells
then 1 set of 5 on each side with the 24kg bells

TGU - 1 set of 3 on each side with the 20kg bell.

Double Clean & Press Ladders

This morning I tried some double clean & press ladders with the 32kg bells. I saw that Dustin Silveri did them the other day and wanted to test my strength and stamina. I did legs yesterday so I was interested in the outcome.

First I did the 32kg ladders:
Double C & P Ladders
1X1,2,3,4,5 15 reps total
1X1,2,3,4 10 reps total
1X1,2,3 6 reps total
1X1,2 3 reps total
1X1 1 rep

for a grand total of 35 reps!

Then I did a few sets of Double C & P with the 24kg bells

1 set of 20 - New C & P PR!
1 set of 15
1 set of 10

Smoked me!

I finished with 3 sets of 5 of Iron Crosses with the 16kg bells

EDT Legs - 15 Minutes

I started EDT this morning but only had time for a short training session. I did a 15 minute PR of:

Double Swings - 24kg -30 reps
Overhead Squats - 16kg - 30 reps each side

Then I did some Xvest training:

Prisoner Squats - 3 sets of ten with 20lb Xvest
Superplanks - 3 sets of 10 with 20lb Xvest

Today I have decided to change my diet a bit and add back complex carbs. I plan on following the diet for a month and see how I progress. I am interested to see if my stamina/strength will increase with the introduction of carbs on a daily basis. In a month I will re-evaluate and decide if I should switch back to my version of the anabolic diet or continue with a modified south beach diet.

Smokin Ladders - Light Training - 40kg Windmill - New PR

I have a blood blister on my left hand from my SSST on Sunday. I am going to back off on the snatches and train around it. I did 3 circuits of smokin ladders today with 15 C & P's and 30 snatches with the 16kg bell.

Then I did some windmills:

2 sets of 3 with the 24kg bell
1 set of 3 with the 32kg bell and

I finished with 1 rep on each side with the 40kg bell. A new windmill PR! I had to use two hands at that point to get it to the lockout position but the windmills were very strict.

I am going to alter my training a bit to compensate for the blister and may work on some EDT training with a leg focus for a few weeks.

SSST - First Attempt

Today I tried the Secret Service Snatch Test (SSST) for the time. It is a ten minute attempt at snatching the 24kg bell for as many reps as possible. I was only able to get 135 reps but at least it is a baseline to build from. I probably should attempt next time AFTER a few days of rest. I think I was a little spent after 9 circuits of Smoking Ladders yesterday. My goal is 200 reps by the time I go to the RKC in June.

After I finished the 135 snatch reps with the 24kg bell I did the following with the 20lb Xvest:

All done circuit style:

Superplanks - 3 sets of 8
Reverse Dumbell Pushups - 3 sets of 8
Dips - 3 sets of 8
Prisoner Squats - 3 sets of f 8
Pullups - 3 sets of 8

All in all I was happy with my training today. The Xvest s great for training!

9 Times through Smokin Ladders!

I went through Smokin Ladders 9 times today. 72 total Clean and Presses with the 16kg bell and 144 total Snatches with the 16kg bell - 72 each arm! My cardio f els great I just want to make sure my strength keeps increasing for snatches and C & P's. I am planning a RKC style snatch test with the 24kg bell soon. Maybe tomorrow.

Training Journal

I will be starting a training journal tomorrow. I am currently training with an eye towards a GS Event I will be competing in at Punch Gym in Worcester, MA on March 17. In my first ever GS Event in September of 2006 I completed 58 total snatches (29 each arm) with the 24kg bell at a weight of about 168lbs. It took me 3:40 to complete. I am obviously aiming for a better total but also want to extend my total snatch time to as close to 10:00 as possible.