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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 01/22-01/28 "Recovery work"

    by , 01-25-2011 at 07:47 AM (John Beamon, HKC - the first years)
    [B]01/22 Sat BWE
    Sun salutations: 5/5 to warm up (liking these)
    Half Pushups: 25, 25 (2nd PS)
    FSLR: 20,20 (1st time, 1st PS)
    Right squats: Slow-close SQ 5,5, HSQ 5
    Left SQ: HSQ 5,5,5[/B]

    Have found an adaptation for my right squats, floating the left foot in a slow-close position.

    --
    [B]01/23 20kg PM
    JK Pulls: 15, 3x5, 15x1
    TGU: 5/5 alternating
    Cleans: 2 x 10 each
    a few MPs and jerks, easy at this weight
    ...
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  2. Training Log 01/15-01/21 "Recovery" work

    by , 01-24-2011 at 10:48 AM (John Beamon, HKC - the first years)
    More sets of calisthenics. Short, defined KB work, either heavy (Program Minimum) or GS skills practice.

    --
    [B]01/15 Sat 24kg PM
    TGU 5min alt: 3/3
    Pullups: 5,5,5,5 !
    Half Pushups: 15,15,15
    FFLR: 25,25,25 (1st PS)
    SW: 9x15 x
    [/B]
    BWE felt good, even pullups. SW felt heavy on 1H, fine on 2H. Add cleans. A little sore later; pullups were much. L hand unsteady in TGU. Work on that long overdue.

    Note: every blog I read trains 2-3 ...
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  3. Training Log 01/08-01/14 Density #4

    by , 01-15-2011 at 03:10 PM (John Beamon, HKC - the first years)
    [B]01/08 16kg VS[/B]
    [B][I]Still have cold. Work dense until timing fails, not less dense until routine ends. Skip JKP if too much.[/I]
    wall squats, halos, windmills x
    JK pulls: 3 sets 15o,10u,10trx

    - 6 Timed sets, all LC. Free-form the rest periods.
    5+5/2:00 +1:00 x 6
    10:25 xx xx xx xx 10/10 10:37:30
    10:39 xx xx xx xx 10/10 10:52:00
    - amazing. 120+120/27min. :30-:45 every break.
    Stretch out and cool down.[/B]

    Notes: = 120r/27min. ...
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  4. Training Log 01/01-01/07 "Density #3"

    by , 01-08-2011 at 04:12 PM (John Beamon, HKC - the first years)
    [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 ...
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  5. Training Log 12/26-01/01 Training "Density #2"

    by , 01-01-2011 at 01:50 PM (John Beamon, HKC - the first years)
    [B]12/26 16kg VS
    wall squats, halos, windmills 5/5
    straight bridges: few
    Jackknife pulls: 2x10 o u
    Close squats: 20,20

    Basic C&P 5/5. S
    alternate 1 DCL + 5 alt MP. D
    - 2 circuits, first one D, second one S
    4x 5 + 1:00
    4x 5 + :40
    4x 5 + :20
    = 60 d/25 min, 60 s/21 min
    - 120/46min

    DSW: 5 x 10 done solidly[/B]

    I'm really interested in training doubles, but doubles is a whole new exercise ...

    Updated 01-03-2011 at 07:40 AM by johnbeamon

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