Friday, September 17, 2010

My light day

Hi,

Today was my light day in my program. I usually do it on Saturday but I don't think I will have the time tomorrow so I did it today.

I did 5 singles with the 32kg of C & P and I did a few snatches with the 24kg as well. I did 5 x 5/5 of snatches. Nothing crazy, but effective.

Yesterday was my variety day and I played around with the good ole' Turkish Get-UP (TGU). I did one TGU to the top ---->Overhead (OH) walk 10 yards---->performed the decent---->switched arms and repeated for a total of 4per arm with the 24kg. After that I did one set of 3/3 with the 24kg and I finished it off with 2 sets of 1/1 with the 32kg.

Wednesday's session was my Heavy day and I did one ladder of 3 (1,2,3 per arm)and I finished off my ladders with doubles (1,2/1,2/1,2/1,2 per arm)instead. I was supposed to do 4 ladders of 3 but something didn't feel right so I listened to my body and didn't push it.

Have fun, train smart, get strong,

Nelson

Saturday, September 11, 2010

Light day

Today was my light day in my training schedule. It wasn't intense at all but it was still a success because our bodies need the varying levels of intensity. Here's how it went:

C & P 32kg for 5 singles
Snatch 24kg for 5 doubles

I obviously warmed up and had a cool-down at the end but that was it. I did some get-ups in my warm-up to make sure everything was moving properly and I finished off with the bretzel.

Monday is my moderate day -I'll keep you posted.

If anyone has any questions about any of this don't be afraid to leave a comment or send me a message any other way. I know by looking at my training it may seem like I'm not doing nearly enough but I'm trying to show everyone that more is not always better. Sometimes less is more.

Hope everyone has a good weekend and don't forget the men and women who gave their lives on this day 9 years ago.

God bless and remember -have fun, train smart, and get strong,

Nelson

Wednesday, September 8, 2010

Today's Session

Today was my first heavy clean and press day with the 32kg. I took my time getting them done, but I got'em done!

After my presses I've been doing snatches with the 24kg in preparation for the snatch test in Oct. The ROP doesn't call for doing snatches in this format but I've modified it slightly to allow for more volume before I head out to MN.

My session went like this:

Clean and Press 32kg-3 ladders of 3 (1,2,3)
Snatch 24kg -3 ladders of 6 (2,4,6)

If you've noticed, it's very basic. I have a goal, a straight and simple road to get there, and the determination to get it done.

Your goal will determine the path you take but the blueprint should be the same:
1) Clearly define the goal
2)Figure out the most effective way to get you there
3)Stay on the straight and narrow path until you've reached your destination

There are obviously many other variables involved such as time, equipment, fitness level, knowledge, etc. but keep it more simple than complicated and you'll be in a better place -I promise!

Have fun, train smart, get strong,

Nelson

Monday, September 6, 2010

Movin' on up

Monday was the first day using the 32kg (70lbs) bell as part of my program. I've used it occasionally for cleans, presses, swings, and get-ups; but Monday was the first day of it being a part of my program and it felt good! Challenging yes, but good.

I'm doing the Rite of Passage (ROP) from Enter the Kettlebell to prepare for my snatch test in Oct at the CK-FMS -and to build my pressing strengt so I can one day be able to press The Beast (106lbs kettlebell). I did 70 snatches in 5 min with the 24kg on Saturday and I wasn't even going all out so thats a good sign.

This is how my session went on Monday:
Clean & Press 32kg 5 ladders of 2 (1,2)
Snatch 24kg 5 ladders of 4 (2, 4)

That's it! Nothing complicated, just simple and effective. Monday was my moderate day so Today will be my heavy day and will have to do 3 ladders of 3 for my presses and 3 ladders of 6 (2,4,6) for my snatches. When I can do 5 ladders of 5 and 10 respectively, then it's time to move up again but for now I'm working on conquering this monster.

I'll let you know how today goes.

Nelson