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John Beamon, HKC - the first years

This journal details roughly my first years of active KB training logs. Discussions and training summaries were moved to [url]http://ironflinger.blogspot.com[/url] in the Spring of 2010.

  1. Basic readiness to train

    by , 04-01-2010 at 02:12 AM (John Beamon, HKC - the first years)
    I had the good fortune to attend a techniques workshop that dove into the Turkish Get-Up and the Kettlebell Swing at a clinical level. The get-up in particular was dissected into movement screens for different parts of the body, particularly the hips, thoracic spine, and shoulders. This following principle was stated repeatedly and caught my attention.

    [I]The get-up clears you to perform other exercises.[/I]

    I have a definite asymmetry in the mobility of my shoulders, ...
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  2. Training Log 03/28/2010 ROP Wk 7

    by , 03-29-2010 at 07:30 AM (John Beamon, HKC - the first years)
    [B]03/23 Light press day
    warmup + TGU 2/2 x2
    C&P: 3-rung x5
    PLUP: 7+7+6 UH 5+4 OH
    Snatch: :30/:30/:30rest x8 (this density was a mistake!)[/B]

    Experimented with a huge increase in snatch density. Almost threw up. Roll back to a useful :30/:30. At least my form was good. Ramping get-ups to prep for this weekend.
    --
    [B]Variety day skipped for family illness.[/B]
    --
    [B]03/25 Medium press day
    warmup + TGU 3/3 x2
    C&P: ...
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  3. Training Log 03/21/10 ROP - Wk 6

    by , 03-21-2010 at 04:11 PM (John Beamon, HKC - the first years)
    Almost hit the press milestone this week! 4 5-rung ladders, 300+ swings, 3 straight TGUs, 100 snatches. I want solid, definitive mastery of the 16kg before I move up. 100 snatches/5min, 500 swings, 5x5-rung presses at density, 5/5 TGUs, a lot of BUP work. Will start summarizing and reporting the heavy day next week.

    [B]03/16 Light day, 16kg
    warmup + TGU 3/3
    Clean & Press: 3-rung x 5
    Pullups: 7,6,5 UH 4,4 OH
    Snatches: 6/6 x 8min
    stretch
    [/B] ...
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  4. Training Log 03/14/10 ROP - Wk 5

    by , 03-09-2010 at 03:09 AM (John Beamon, HKC - the first years)
    [B]03/09 Light day, 16kg
    warmup + Turkish Get-Ups 2/2
    Clean & Press: 2-rung x5
    Pullups: 6,5,4 UH 3,2 OH
    Snatches: 6/6 x5min[/B]

    First day back. Used a rosin bag for snatches. Finger grip was better, but it was a "different" strain on calluses. Traction was almost scary. Overall, snatches first day back is probably not ideal; back's a little sore. Everything else felt great.

    I'm finding with this volume of presses that ladder 1 is ...

    Updated 03-14-2010 at 03:33 PM by johnbeamon (wrapped up the week schedule)

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  5. Rest Week 03/01/10

    by , 03-01-2010 at 07:56 AM (John Beamon, HKC - the first years)
    I hit six straight weeks of progress, and I need a week to back off. I knew there was a problem when I did a pullup ladder starting at 8 one day and did a "max test" the next day that ended at 6. Focus on complete I-Phase drills, dynamic stretching and plank work, and bonus work like pistols and dead lifts and pumps.

    [LIST][*]Presses: 16kg MP 4-rung x 5 (50 reps) with both arms. 16kg TGU 2/2 and progressions. Goblet Squat under control up to 24kg. Knee still noisy, but not ...

    Updated 03-09-2010 at 02:57 AM by johnbeamon

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