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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 11/06

    by , 11-05-2009 at 05:49 PM (John Beamon, HKC - the first years)
    Beginning Shoulder Shock routine at day 2, to keep weeks straight. Already done this volume at least two different nights this week.

    Realized something about these front squats. They're not DLs, but they're helping my hips and lumbar. There's benefit to doing them with only one side loaded. I've been inching my way from 12kg to 16kg to + 8lb dumbbell and so on. On a whim, I did 16kg + 12kg last night. Single-loaded on swing days, double-loaded on press days, fewer reps per session. ...
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  2. Training log 11/05

    by , 11-05-2009 at 04:14 PM (John Beamon, HKC - the first years)
    Eliminating some redundant movements from my routine. RoP is C&P and snatches. I need some left shoulder work and additional strength to start snatching. Consider this a modified RoP cycle with a "Shoulder Shock" protocol.

    M and Th, TGUs and swings at 16kg
    Tu and F, BU TGUs and C&P at 12kg
    ------------------

    @16kg
    R-phase neural warm-up, wall squats, halos
    5min alt TGU
    3 sets:
    10 2h SW, 5 1h SW, 5 front squats in ...
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  3. Training Log 11/02

    by , 11-03-2009 at 05:11 AM (John Beamon, HKC - the first years)
    R-phase neural warmup
    10 wall squats
    10 pumps (low on return)

    5min TGU alt @16kg
    10 Russian twists @16kg

    2x @16kg

    [LIST][*]5 Tactical lunges ea[*] SL standing 4-way floor touch (unloaded)[*]5 SLDL ea[*] 10 2h sw, 5 1h sw ea[/LIST]
    2x 5 C&P + single-rack squats ea @12kg

    cool down and stretch

    Left press and rack squat will improve with practice. Rack squat is weak when elbow is flared out. Pulled in under ...
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  4. Training Log 11/01, up a size

    by , 11-02-2009 at 02:00 AM (John Beamon, HKC - the first years)
    All done with 16kg KB.

    R-phase neural warmup
    10 wall squats
    10 pumps (low on return)

    5min TGU alt.
    10 Russian twists
    5 Tactical lunges ea.
    SL standing 4-way floor touch (unloaded)
    5 SLDL ea.
    10 2h sw, 5 1h sw + 3 C&P ea. alt.
    SL standing 4-way floor touch (unloaded)
    5 SLDL ea.
    ( a little too worn out to do C&P again )
    5 teacup squats at mirror, good lumbar/hip extension
    5 single-rack squats ...

    Updated 11-03-2009 at 05:12 AM by johnbeamon

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  5. 10/31 first real workout back

    by , 10-31-2009 at 07:05 AM (John Beamon, HKC - the first years)
    All done with 12kg KB unless otherwise noted.

    R-phase neural warmup
    10 wall squats
    10 pumps (low on return)

    5min TGU alt.
    10 Russian twists
    5 Tactical lunges ea.
    5 SLDL ea.
    10 2h sw, 5 1h sw + 5 C&P ea. alt.
    SL standing 4-way floor touch (unloaded)
    5 SLDL ea.
    10 2h sw, 5 1h sw + 5 snatch + 5 C&P ea. alt.
    SL standing 4-way floor touch (unloaded)
    5 teacup squats at mirror, good lumbar/hip extension ...
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