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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. Training Log 01/07/2010 (HKC prep)

    by , 01-07-2010 at 03:23 AM (John Beamon, HKC - the first years)
    HKC Prep and pullup density

    All @16kg
    Z warmup, 10 wall squats, 5 halos ea side
    8min TGU, plus one press and windmill on ea side
    Pullups: 2/min, completed 3 easy, [I]notes[/I]
    Squats: 3x3 goblet and hot potato grip
    Swings: 12 SW + 3 SN x 12min, [I]notes[/I]
    Cool down and stretch

    [I]Problem. During pullups, I had to kip up the 4th set because my lats quit pulling and I felt an odd catch in my wrist. Don't know what the wrist was. Don't ...
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  2. Training Log 01/05/2010

    by , 01-05-2010 at 04:21 AM (John Beamon, HKC - the first years)
    Returned to the gym today. Been doing joint warmup, varied-weight TGU progressions, and stretches daily during my back-off week.

    All @16kg (new weight)[INDENT] Joint warmup, wall squats, halos, 5min TGU progressions
    Chinups: 5, 2, 2, 2 at top of the minute
    Front squats (ea side) and Goblet squats: 3x3
    Squat press: 5 ea side
    10 2H swings
    5 1H swings, 5 high pulls, 3 snatches ea side
    Cool down and stretch[/INDENT][I]The rest period relieved my soreness, ...

    Updated 01-06-2010 at 02:36 PM by johnbeamon

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  3. 2010 New Year's resolutions

    by , 01-02-2010 at 05:22 PM (John Beamon, HKC - the first years)
    My landmark training moments by the end of 2009 were:

    [LIST=1][*]naked pistol on left leg. Right leg is not yet ready, but it's getting better.[*]BW dead lift done for 3x5 reps, up from zero. I need heavier weights.[*]5 straight chinups, up from zero. Limit is 14 in a session.[*]Shoulder Shock and Swing Volume program completed at 12kg. The highlights are 4 5-rung press ladders and 400 swings/20min. Completed 3 x 5/5 16kg snatches and 2 3-rung 16kg press ladders as a test afterward.[/LIST] ...
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  4. Training Log 01/01/2010 - The 16kg RoP

    by , 01-01-2010 at 04:06 PM (John Beamon, HKC - the first years)
    Began my first actual ETK RoP today with a press baseline test. I'm excited at how well this started. I've got specific things to work on. Grip (swings), press endurance, long pullup sets, develop variety days, develop snatch into something useful and safe. Take pictures and video.

    [B]@16kg[/B]
    [B]warmup as usual[/B]
    [B]Press: 3-rung test, finished 5 sets[/B]
    [B]Pullups: 3-rung[/B]
    [B]Swings: 20 x 9min (dice roll)
    cool down as usual
    [/B]
    First, ...

    Updated 02-17-2010 at 05:28 AM by johnbeamon

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  5. Training Log 12/30/2009

    by , 12-30-2009 at 05:52 AM (John Beamon, HKC - the first years)
    12/28 Press and Pullup test
    Warmup, wall squats and halos

    All @[B]16kg[/B], testing for new weight class

    5min TGU
    CP: 3-rung ladders, left first ( Completed 2, left arm struggled )
    Pullups: 5, then 4
    Squats, pumps, 4-touches, 20x4min swings as recovery
    Cool down and stretch

    [I]I'm done. Need a rest week. Completed 3-rung press ladders at 16kg with the left arm. Not enough to start RoP, but enough to do 3-step pyramids during ...
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