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P MacElree RKC

  1. Training Log: August 14th, 2005

    by , 08-13-2005 at 11:00 PM
    Slept pretty good last night, a nice long 12 hours, one low blood sugar, met up with some friends for a workout.

    Barbell Cleans
    21 @ 45lbs; 16 @ 50lbs; 9 @ 55lbs

    Snatches 16kg
    30, 20, 15, 10, 5 L/R
    No more than 15 second rest between L/R sets. Ripped open my hand pretty bad, but not sure why because there was no callous.

    Double Jerks 16kg
    8; 3; 5
    About 60 second rest between sets.

    Windmills 16kg ...
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  2. Training Log: August 11th, 2005

    by , 08-10-2005 at 11:00 PM
    20 swings 20 pushups
    18 swings 18 pushups
    16 swings 16 pushups
    etc down to
    2 swings 2 push ups

    Time = 9:40

    163 bw squats in 5:00 minutes
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  3. Training Log: August 10th, 2005

    by , 08-09-2005 at 11:00 PM
    Short on long periods of time today, so I have split my workout into 2 sessions.

    1st AM
    16kg KB
    3 x 10 Double Jerks
    3 x 20L/R Swings
    24kg KB
    5 x 5L/R Rows

    2nd PM
    20 minutes, 11 sets
    One set =
    5 pull ups (some were split up)
    10 push ups (when I had to split up the pull ups I split them with the push ups)
    15 bw squats
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  4. Training Log: August 8th, 2005

    by , 08-07-2005 at 11:00 PM
    BW squats to warm up

    Steve Maxwell's foot, ankle, knee balance drill L/R

    16kg Snatches
    30 L/R - 60s rest
    20 L/R - 60s rest
    15 L/R - 45s rest
    10 L/R - 30s rest
    5 L/R
    Didn't time it, but will do next time.

    24kg Bottoms Up Front Squat 3 x 10

    BW Bridge/Plank
    60s - 30s rest
    45s - 30s rest
    30s

    16kg Windmills
    2 x 5 L/R

    I wanted 4 sets of windmills ...
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  5. Training Log: August 5th, 2005

    by , 08-04-2005 at 11:00 PM
    Finally feeling better and back in a routine.

    Evening workout

    16kg KB Dbl Overhead Walks for time 50s, 45s rest, 50s, 45s rest, 45s

    24kg KB Push Press 3 x 5 L/R 45s rest btwn sets

    Super Set Dips and Push Ups 8,6,4,2,1 60s rest btwn sets

    Deadlift - wanted to test a max but was running out of juice...
    3 x 135lbs
    1 x 205lbs
    1 x 225lbs
    5 x 135lbs
    5 x 155lbs

    45 lbs Barbell Cleans ...
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