Monday

12 sets 5 reps pull-ups

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Tuesday Workout

feel really good after yesterday
Today deadlift day .

Deadlifts 160 kg 5 reps 5 sets

1 hour jiu-jitsu

All good .

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Monday Workout

Got in to day

150k leg press 5 reps / 20 double press 5 reps 5sets

100 pull ups
4sets 25 pushups


3 hours of grappling

Feel good

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Tuesday

Morning 9am

Double cleans 32's 5sets 5reps 2mins rest

Deadlift 150k 5 reps 5 sets

Barbell oh press 45 k 5 reps 4 sets

Wednesday

Went down to roger gracie academy for some jiu jitsu . Good to be back there

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Monday

5 sets Leg press 150kg x 10
5 sets Double press 20k x5

45 mins mma training

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Day 1 Workout

Forgot to post this
Monday

Short workout got to go to the hospital for a check up
Leg press 100k 12x5 sets
Pullups. Bw. 5x5

Tuesday

Morning

32k double cleans 3sets of 5

Afternoon
deadlifts 5 sets 140 kgx3

Clean 5 presses 45kgx5

Not a bad start

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Applied Strength

Wednesday workout
Trying out this month 2 mini workouts aday instead of 1 Full one .
Just a bit of variation to start the year
And keep this blog going

Taking on a few challenges this year
Learning guitar , push for my BJJ brown belt , start writing more and get my deadlift 1 rep max at 250k anddo that damn 200 snatches in 10 min challenge

Borrowed this from Brett jones
Afternoon
16kg vo2 max 8reps 15sec 40 sets
16kg windmills 5x5

Evening
20kg get ups bottoms up (really challenging)
20kg arm bar drills

BJJ class

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Day 1 Workout

Monday

Short workout got to go to the hospital for a check up
Leg press 100k 12x5 sets
Pullups. Bw. 5x5

Tuesday

Morning

32k double cleans 3sets of 5

Afternoon
deadlifts 5 sets 140 kgx3

Clean 5 presses 45kgx5

Not a bad start

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200 In 10

This challenge is a bit tougher than I first thought
Started a few weeks back did 5 left/right every minute for 10 total 100 snatches was not to bad
Next week did 6/6 bit tougher
Following 7/7 then week after 8/8 real killer strange thing people in the gym watch and shrug like it's no big deal banging out. 160 snatches in 10 mins and ask is that all you doing today ?as I lie there for my 20 min recovery :-) some people are so quick to dismiss a 10min workout
To the makers of 6 min abs I am sorry for saying no way !! If that workout was all snatches WoW !!!!!!

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My pooch marvin

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Geolocate this post

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New Event

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ketlebells

well Finally all the guys I went to the rkc with passed there snatch tests
So now o to training for level 2
Would love to do it in the states next year

back now

hi ya all I'm back just figuring out my iPhone so I can post on the move

cycle off

well it`s our(my training partner`s and i) week off deadlifts
can feel the batteries recharging by the minute

spending the week doing jiu-jitsu for an hour a day and working on some KB tech and drawing up some new programs and researching vo2max tests

funny how i really look forward to this week and then it`s here
all a want to do is sneak in a training session.

of which deadlifts is like the best exercise in the world
absolutley love it.

before kettlebells ,i could deadlift and do nothing else and be happy
but the challenge of the bells has really got me hooked over the last 2 years and improved my deadlifts and jiu-jitsu 100 times over

all in all life is good

later
1-van

back on track

wild weekend in barcelona done and dusted back to training

my wax arrvied for high rep snatches ,testing out will williams advice
tried a few felt good .

deadlift rack pulls today all singles
160k
180k
200k
220k
200k

then mid pull static holds pulling against the rack 70k 4 sets 10seconds

nearly blew out my lower back had to gaurd it the rest of the day 7 weeks till i have to
do that routine again thak goodness

next week rest week for deads so plenty of KB work for me :-)

later players

1-van

snatch test

was a bit pumped up on wednesday so thought i`d hit my snatch test a day early

200 reps turns out to be quite alot :-)

method

20 left /right
18 left /right
16 left /right
14 left /right
12left /right
10left /right
10left /right


got up to the twelves so 160 reps in all , i was happy with the result but think i`ll try the 10 aside every minute , next time blastting out 20 left right makes the mountain seen very big

i`ll do it again in a few weeks do some ladders in the mean time to build some stamina

laters

are my deads dead ?

last two weeks failed on my deadlift targets not to happy

200k for doubles last week ,got a single

and this week going for a 210 single, failed on the 200k

bit humbling cuz it`s been 4 years since i failed on a deadlift during what i hope was a result of intelligent training and realistic targets


time to to break it down and do a bit of support work and recycle back in ,

i`m only 6 months of a broken leg and 86kg bw so i`m not feeling to sorry for my self

was chatting to and old training patner to night about my recent failures and his response was


"champions are mesured by the response to failure"

think i`ll take that with me as i go for the rkc 200snatch 10min challenge on thursday

and talking about the rkc i`m dumbfounded by my results in correcting clients swing tech in like 2mins , i almost look at them like they were pretending not to know how till i showed them a few remedial drills i learnt in demark
crazy stuff,

big shout out to kevin ,doug, pavel for there amazing teaching skills and knowledge


till next time

rachel machine

one of my girls really impressed me today vo2max test

12kg 7 reps per set 15sec with 15 sec rest

81 yes 81 sets

then she threw a few more to even out 600 reps

well impressed i am with her

my new challenge is the rkc 200 reps in 10 minutes will go for it this thursday

recovering well for my bug
long day in bed , reading my rkc manual ,itching to get back in the gym