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John Beamon, HKC - the first years

Training Log 01/01-01/07 "Density #3"

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by , 01-08-2011 at 04:12 PM (512 Views)
[B]01/02 morning 16kg VS
wall squats, halos, windmills x
Jackknife pulls: 15,15 (ugly)
FSQ: 2 x5/5

LCCP 120/120 < 45min, 3840kg ballistics[/B][B]
- Timed sets today.
5rpm x2m +1m x6 = 60r/18m = 120r/36m
(One set of 10+10/2min, not sustainable on L yet.)
-
5 Hor Leg Raises to parallel!
Stretch out and cool down.[/B]

Fatigued. Did set the bell down between sets. Still opening the left side too much, but oddly finished stronger on the left. Takes :50 work per 5+5 set. Almost as dense as I can make this. Can't sustain more than 5rpm LC, already resting only 33%. Maybe 5rpm x 4m + 1m = 20r/5m = 120r/30m. Easier SC than LC.

Adapt this to timed sets for OAJ. 2:00 + 1:00 x 4 for density instead of fatigue.

Notes:
6rpm x 2:00 + 1:00 x 10 = 120r/30m with no rest.

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[B]01/03 12kg WKC protocol
Focus on steady rpm.
Level 3 Basic: 1L, 1R, 1rest, in a row, timed 9:00.
SN 12-16rpm: 12,12
OAPP 4-16rpm: 12,12
OACJ 4-10rpm: 12,12[/B]
Two circuits, fairly stable pace. 12kg might be light for me.
Kneeling pushups: 30,30 am, 30 pm (2nd PS)
FBLR: 30,30 am, 30 pm (2nd PS)
Half SQ: 5,5 am, 5 pm

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[B]01/04 20kg HS. Strength, not stamina.
[I]Up and down all night sick. Work carefully[/I]
stretch, halos, TGU 2/2
Pullups, 3 short sets: 3,4,3
- 4 strong. SC, take your time.
2HSW: 2x20
SCCP: 4-rung
GSQ: 5
- completed 2 am
[/B]
Rough, not healthy. Showered and back to bed. Up lunch to 5:30, felt frisky.

[B]-
1HSW: 10/10, 10/10
SCCP: 4-rung
GSQ: 5
- 2 more sets

20kg SN: 3/3. heavy, slick, but done safely
16kg SN: 5/5, 5/5
16kg J: 10/10
16kg OALC: 10/10 on video
[/B]
Notes: rest made all the difference. Even L presses were more squared forward. I can do 16kg WKC. Start snatching 20kg in small sets. Retire the 12kg to therapy duty.

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[B]01/06 16kg TGU and Snatches
wall SQ, halos
TGU: 5min with drills
WKC #3@once natural, once slow
18+18,18+18,12+12
10+10,10+10,10+10
= 56 total SN, but well paced[/B]
Hardstyle snatches stretched my calluses and popped my wrist immediately. GS was painless but stretched the skin when chalked. Once I got on pace, 10/10 was effortless. If anything, I need to work back UP to speed, but work this for time first.

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[B]01/07 WKC L6 :90/:90/:90
get-ups and arm bars each side
10/10 snatches in warmup, slow
12rpm,12rpm (tough),6rpm[/B]

Not bad. Honestly, my 2nd dip and elbow-knee lockout sequence is really amateurish. Need to practice that more. Keeping time in OAJ is rough when my dips and breathing are not in sync.

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CC 2nd Prog Stds in Kneeling pushups and Flat bent leg raises
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