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  1. 4/1/09 Snatch test practice

    by , 04-01-2009 at 08:05 PM
    Trying to get into the swing (no pun intended) of following Brett Jones' article on RKC prep. Day 2 snatch practice.

    5 minutes w/16 (as per my RKC's suggestion):
    10L/10R on the minute total reps: 100!

    Was worried about hand, but actually good, forced me to finally learn to really throw the bell past the pads and catch it with my fingers (now have to learn to do this with the 24!). Maybe very slight aggravation, if that. Last set form slightly degraded, but not ...
  2. 3/31/09 Tuesday Snatch test practice

    by , 03-31-2009 at 07:55 PM
    ROP on hold for the moment as I get ready for the RKC. After a slightly longer back-off period than I intended, tonight's work was:

    Snatching 8 minutes 6L/6R on the minute (skipped the penultimate minute) for a total of 84 reps.

    Good news: Continued improvement of per-minute numbers. If I hit 7 next week, I'm basically where I need to be for the RKC, with a lot of time still to improve.

    Bad news: conditioning felt like it had dropped signifigantly. ...
  3. 3/23/09 Monday Light Day

    by , 03-23-2009 at 09:12 AM
    MP 5 x (1,2,3)
    Front Squat 5 x 5
    Snatches: dice roll: 8 minutes
    5L/5R on the minute, total reps: 80

    Light day one day early this week since lesson tomorrow w/RKC.

    Good news: Set a new PR with snatches, and continued my progression of reps per minute. 2 more weeks and I should be good to go at this rate. Minimal pinchingof hands, esp on later sets. Technique feels better, and though still needs work, I feel I know what/how to work it now.
  4. 3/22/09 Sunday Heavy Day

    by , 03-22-2009 at 10:48 AM
    C & P 5 x (1,2,3,4,5)
    Swings dice roll 8 minutes:
    8L/8R on the minute, total reps: 128

    Should have gone harder on swings, could have handled it; oh well. C & P was on the minute with an extra minute between 4 and 5 for the first 2, then also for 3 and 4 on last 3. 4-5 minutes rest between ladders. Didn't want to push quite as hard since light day will be tomorrow this week and RKC lesson on Tuesday, but still took quite a lot of effort.
  5. Friday 3/20/09 Variety Day 2

    by , 03-20-2009 at 06:46 AM
    FSQ w/24 5 x 5
    1H swings w/32, 2 x 10

    1 hour later:
    TGU w/24: 10 minutes
    Swings w/16 50L/50R

    possibly the best, most useful variety day ever. Got in the practice with front squats, hit my 10 minute mark w.tgu, did single handed swings w/32, and liked the long rep range w. the 16. Will try TGU w/32 again and see where that is now, probably move to alternating that w/cleans, and start practicing the kalos sthenos techniques in earnest.
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