 WxHerk
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Last Activity: 11-19-2009 12:52 PM
About Me
- About WxHerk
- Biography
- Normal Guy who wants to stay strong and vital however long I may live.
- Location
- I live on the MS Gulf Coast, am deployed to the Middle East until mid Jan. Brought my 20 & 24 kg KBs
- Interests
- Strength Training, Fishing, Reading, Cooking, Dogs, NY Times Crossword Puzzle
- Occupation
- I fly with the Air Force Reserve "Hurricane Hunters" into Tropical Storms and Hurricanes.
Blog
View WxHerk's BlogRecent Entries
Latest Entry
Posted in Uncategorized
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
24 kg
2 sets of 60 one hand swings, same protocol/time
20 kg
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
60 snatches in 2:12
Same workout as yesterday except did 10 more snatches...
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
24 kg
2 sets of 60 one hand swings, same protocol/time
20 kg
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
60 snatches in 2:12
Same workout as yesterday except did 10 more snatches...
Posted in Uncategorized
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
24 kg
2 sets of 60 one hand swings, same protocol/time
20 kg
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
50 snatches in 1:50
Total Training Time: 30:50, 21:20 work, 9:30 rest
...
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
24 kg
2 sets of 60 one hand swings, same protocol/time
20 kg
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
50 snatches in 1:50
Total Training Time: 30:50, 21:20 work, 9:30 rest
...
Posted in Uncategorized
Exact same workout as last night. I'm on the Velocity Diet and am doing intervals with a good bit of volume and little rest in hopes of buring fat. I doubt the workout will change much over the next 2 1/2 weeks or so. Probably incorporate the 24 kg into it a bit more.
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
...
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
...
Posted in Uncategorized
Working 1600 'til Midnight Shift. Trained immediately after my shift at 0100 on 17 November. Am recording it on 16 Nov since I'm 9 or so hours ahead of DD's time.
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
30 snatches, 1:06, rest...
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
30 snatches, 1:06, rest...
Posted in Uncategorized
Working 1600 'til Midnight Shift. Trained immediately after my shift at 0100 on 16 November. Am recording it on 15 Nov since I'm 9 or so hours ahead of DD's time.
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
30 snatches,...
20 kg
6 sets of 60 one hand swings, 5 then switch: 1:30, rest :30
2 sets of 45 cleans, 5 per hand: 1:30, rest :30
Each hand gets an extra 5 on one set
24 kg
3 C&P Ladders, 1-5: 3:00 each ladder: work/rest 1:1
20 kg
30 snatches,...
