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John Beamon, HKC - the first years

Training Log 11/28-12/04 "Fatigue Cycle #3"

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by , 12-06-2010 at 02:34 AM (706 Views)
[B]11/27 CC
Knee tucks: 40,40,40 (1st Prog Std)
Short Bridges: 25,25,25
--
11/28 VS 16kg straight long sets
wall squats, halos, windmills
5 x LCCP 5/5 in 2:30, + 5 x 5/5 Tactical Lunges
5 x LCCP 8/8 in 3:30. + 3 x 30 Supported Squats (2nd Prog Std)
5 x LCCP 11/11 in 4:30 + mobility work[/B]

Done. Session with Adam later, so no swings yet.
[B]--
11/29 16kg Snatch practice
stretch thoroughly, SLDL sets, GSQ sets
20kg 1H SW: 5 x 10/10 at :30/:20, release and re-catch the bell
Focus on straight/neutral wrist
SN: 5 x 5/5, no problems
Knee Tucks: 40,40
Short Bridge: 40,40[/B]

I fixed my snatch.
[B]--
11/30 20KG HS sets of 6
wall squats, halos, TGU 1/1 x2
-
SCCP: 1+2+3, 3+3, 3+3 HKMP, 3+3, 6 straight
Short bridges: 50,50,50 (1st Prog Std)
Hor row on TRX: 30,30,30 (2nd Prog Std)
GSQ: 2 x 10
- 5 sets of presses done
SW: 5 x 10/10 with releases
SN: 5R, 4L, launched one, but no numbness[/B]

[B]--
12/01 CC
[/B]woke with L lumbar/glute pinch, fixed with windmills[B]
Half SQ: 20,20,20
Short bridge: 50,50,50 (2nd Prog Std)
Knee tucks: 40,40,40 (2nd Prog Std)
--
12/02 16kg TGU and Snatches
warmup
TGU: 3/3, 2/2
SW: 5 x 10/10 releases
SN: 2 x 5/5 snatch+breath, 2 x 10/10 snatch+breath, 2 x 10/10 sprints
Half pushups: 15 (not hard)
Half Squats: 35,35 (easy)
--
12/03
Kneeling Pushups: 30,30,30 (1st Prog Std)
Half Squats: 50,50 (1st Prog Std)

24kg TGU: 3 x 1/1
24kg SW: 3 x 10/10 releases, 2 x 20 2H
--[/B]

I trained SOMETHING every time I was bored this week, and it was borderline too much. Did my VS on Saturday the 4th, so this was 8 days consecutive training. Take a restorative week. Keep the HS short, heal up before HKC weekend.
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