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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 10/03-10/09

    by , 10-08-2010 at 03:13 AM (John Beamon, HKC - the first years)
    [B]Calisthenics
    Working CC progressions several days. Wall pushups, jackknife squats, vertical pulls. On paper. Will note progression standards and start including them in sessions next week.

    [/B][B]10/05 20kg swings and get-ups
    TGU: 1/1 x5 with 5sec pause at each stop
    SW: 20ea 2H, 1H, 2H, 1H, 10/10 high pulls for 100 total reps
    [/B]
    Felt GREAT. Minimal soreness from get-ups, but a good soreness. Aim for another session Thu or Fri, probably 20kg ...

    Updated 10-09-2010 at 08:54 AM by johnbeamon

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  2. Training Log 09/25-10/02

    by , 10-01-2010 at 09:54 AM (John Beamon, HKC - the first years)
    [B]09/26 H@20kg
    Warmup, 2/2 20kg TGU
    -
    SW: 15 x2
    GSQ: 3
    Max Rows: 5
    C&P: 1+2+3 x5, PP if needed
    - 5 sets
    SW: to 200[/B]

    All 200 swings 1H. Swings and cleans felt great. Only push-pressed a couple reps on the left in the last two ladders. I am very, very close. I'll be here, cycling up and down a bit, until I own this step.

    [B]09/21 L@16kg
    Warmup, 1/1 16kg TGU
    - try 5
    SW: 20 x2
    PLUP: 4
    ...
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  3. Training Log 09/19-09/25

    by , 09-23-2010 at 11:18 AM (John Beamon, HKC - the first years)
    [B]Beginning of a 20kg RoP, starting with an attempted 3-rung Heavy day.

    09/19 H@20kg
    Warmup, 1/1 12kg TGU, 1/1 20kg TGU
    -
    SW: 15x2 (1st 2H, rest 1H)
    Max Rows: 5, 3, 3, 3, 5 ea
    C&P: 1, 2, 3
    - 5
    SW: to 200, 5/5/5 x2, 10 H2H, 10 2H[/B]

    4th C&P ladder was rough, 5th was slower but actually much smoother. Not one problem with wrist. Almost certainly 2 more wks: either 4x3r or 5x3r next week and 5x3r after that.

    ...
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  4. Training Log 09/12-09/18

    by , 09-16-2010 at 05:15 AM (John Beamon, HKC - the first years)
    Vacation riding in the mountains for four days. Squats and stance work, much stretching, rubber band work for shoulders. Shoulders are really loosening up from the band work.

    [B]09/13 Variety day
    TGU: 1/1 @16kg, 1.5/1.5 @20kg
    GSQ: 5 @16kg, 5 @20kg
    Dbl Cl & SQ: 5 @ 16kg+20kg
    SW:
    5/5/5/5 @16kg x2
    5/5/5/5 @20kg x4
    5 @16+20kg x2[/B]

    Dbl SW were heavy, almost tweaked lower back. Get-ups felt great. Cleans were pretty good, a ...

    Updated 09-17-2010 at 05:00 AM by johnbeamon

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  5. Training Log 09/05-09/11

    by , 09-12-2010 at 04:06 PM (John Beamon, HKC - the first years)
    [B]09/04 (early) Heavy 16kg
    FTWSQ, Halos, WM: 5/5
    - done 5x4r@16kg twice now, move up to 5r
    SW: 20x2 (2 at 12kg, 3 at 16kg)
    16kg Max Rows: 5/5
    16kg GSQ: 5
    16kg MP: 5-rung
    - 5, hard!
    SW: 200 total

    [/B]Brought 12 and 16 to the party, found 16kg swinging well and did last 3 circuits with it. Press ladders hit groove during 2nd ladder, got slow during 5th.

    [B]09/06 Light 12kg
    Warmup and 5 WM
    - 15min density block ...
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