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  1. View Conversation
    Hello again, Randy,
    I'm curious how you would integrate the "viking push-press" as an assistance exercise for the long-cycle, or would you?. Would you use this exercise? Since energy level is a concern doing long-cycle, would it make sense to try to fit it in somewhere?
  2. View Conversation
    Thank you, Randy

  3. Guido,
    I think if 15 reps is your max set, back off to 8 reps per minute (1 rep completed every 7 seconds or so) If you aren't going to compete, just rest in the hang position, bells at your side. You should be able to knock off several minutes without having to put the bells down. When you get to 10 minutes, you can either increase your speed or increase the time...15 minutes or 20 even. There's no right way to go about it, just don't do the same thing every day.
    One hand long cycle with the 20s or 24s is a good way to start building strength to move up. Double swings with heavier bells etc.
  4. View Conversation
    Hello Randy,
    This month I started doing ballistic workouts after getting approval from the surgeon who performed my thumb surgery. I've wanted to get back to doing long-cycle C&J. My question involves what kind of organization you would utilize in the workouts to get back into it? I'm using double 16kg, and started with some 10 reps sets, and the second workout have done some 15 rep sets, and some lower numbers as well. I really feel it the next day, and wonder what you would recommend as far as being able to get back into some 4-6 min. sets. What would be your parameters as far as when to increase weight? I'm an ectomorph, and am always looking for some upper body size. My goals would be to be able to eventually use the 24's and put up some respectable numbers. Not looking to compete, however.
    Thank you in advance.

  5. Guido,
    I don't use it (except sometimes as a teaching progression for full snatch) but I think Pavel included it for it's "same but different" variety quality. It's a tough movement, works the shoulders and core/bracing very hard, which may be why Donnie likes it so much.
    I'm glad you appreciate my posts. Thanks for letting me know.
  6. View Conversation
    Hello Randy,
    I was curious to get your opinion of the front snatch. Why do you feel Pavel included it in his book, and why does donnie thompson like it so much? Do you feel there's much carry over to the full range snatch? What are it's particular benefits, other than the obvious?
    I've always appreciated your posts.
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by Randy Hauer on 05-24-2009 at 10:21 AM
Jerks: 2 x 20kg 10 sets x 1 minute...8-10 RPMs 1 minute rest between sets
1ALCCJ, 16kg 10 minutes 1 switch. About 8 RPMs
Training Log


by Randy Hauer on 05-24-2009 at 10:19 AM
A.M. 50 x 50 16kg 1 arm swings + 1/4 mile walk,
4 sets

Noon at Premier w/ Chris:
1) 2" battling rope waves
2) push ups
3) long cycle C/J 16kg
4) burpee + dead snatch 24kg
5) 18# sledge on tire
6) jump rope
7) 2 hand swings 24kg
8) renegade rows (25lb DBs)
9) evil wheel
10) deck squats w/15# med ball
5 minute break
then 10 rounds of 1 minute each, no break between:
1)2-hand swings
2) LC CJ

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Training Log


by Randy Hauer on 05-18-2009 at 08:21 AM
Double cleans 20kg
2 min, 3, 2, 3 (10 min total)
8-10 RPMS
1/4 mile walk after each set 5% incline

Snatch 20kg
2 minutes
6 minutes (about 15 RPM)
Snatch 16kg
10 minutes (about 17 RPM average)

Updated 05-18-2009 at 03:47 PM by Randy Hauer

Training Log


by Randy Hauer on 05-17-2009 at 12:11 PM
missed a few day due to out of town guest

HPC 95 x 5, 115 x 4, 135 x 3, 155 x 2, 175 x 1
CPBK (bench) 185 x 3 x 3

LC 16kg, 10 minutes 1 minute/1minute hang

Lockout holds 16kg 1 min x 3 sets

1ALC 20kg 2/2, 2/2 @ 6 RPM

walked 3/4 mi 5% grade
Training Log

5/12 13 and 14

by Randy Hauer on 05-14-2009 at 12:43 PM
5/12 snatches 16kg, 2min, 4, min , 6 min, 2 min sets
about 18-20 RPM 1/3 mike walk after each set

5/13...16kg snot at all. 1 minute set, 2, minute set, 3 min set, 1 min set, 2min set 6-8RPMs

5/14 below knee power clean 95x5,115x5, 135 x 5
LC, 20 x 1 min, 16 x 1, 12 x 3, 20 x 1, 16 x 1, 12 x 4
drop sets 6-8 RPMs
jerk 24kg 15/15
squat jump 135 x 50
walked 3/4 mile or during breaks.
Training Log
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