Martin training blog

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   Lunchtraining:

100 snatches divided by 20 per set (10 per hand) with a 24kg KB (60 sec rest between sets, all 10 in each hand unbroken)

5x5 Clean+PP with 2x24kg KB (30sec between sets, all sets unbroken)

late evening I did the crossfit workout "JT" (21 handstand pushups, 21
ringdips, 21 pushups, 15 hspu, 15 ringdips, 15 pushups, 9 hspu, 9
ringdips, 9 pushups for time). All motions strict. All sets broken.
Time: 18:49. Not my best time, but ok considering second workout this
day. I usually don't do that but wanted to practise with my new KBs.

weight: 71kgs, age 31.

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diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Topic: Martin training blog Posted: 2006-August-21 at 19:31
	Lunchtraining: 100 snatches divided by 20 per set (10 per hand) with a 24kg KB (60 sec rest between sets, all 10 in each hand unbroken) 5x5 Clean+PP with 2x24kg KB (30sec between sets, all sets unbroken) late evening I did the crossfit workout "JT" (21 handstand pushups, 21 ringdips, 21 pushups, 15 hspu, 15 ringdips, 15 pushups, 9 hspu, 9 ringdips, 9 pushups for time). All motions strict. All sets broken. Time: 18:49. Not my best time, but ok considering second workout this day. I usually don't do that but wanted to practise with my new KBs. weight: 71kgs, age 31.

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-22 at 13:25
	Todays lunchtraining consisted of pullups with weights warmup with 3x25kg then 1x30kg,1x35,1x40kg,1x42,5kg Really badly sore and weak from yesterday here. Should have done much more, but my biceps (!) was totally destroyed from yesterday. Not sure why but... 5 rounds for time of 10overhead squat 40kg and 10 pullups. Felt OK. First two sets unbroken, the rest broken. 11:42 5 rounds for time of 15 GHD situps, 15 hyperextensions 10:42 gonna have a rest day tomorrow. Really need it.

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-24 at 17:14
	warmup 15 swings 24kg KB/arm 100 snatches 24kg 20 each set (10 per arm). 60 sec rest between sets. All unbroken. 3x5 Clean+PP 24kg KB. Must be tired from the snatches because this was a lot harder than it ought to be. 3x10 (5 each arm) side press 16kg KB 3 rounds of 5 ringdips with 16kg KB (hard!) and 10 handstand pushups. All strict (dips so that the rings touch the biceps in the bottom to full extension and head/forehead touch ground on the hspu:s). No timing on this one. Got me a terrible headache so took probably 2 minutes rest between rounds. My shoulders are now totally smoked. Actually all of my upper body (besides the stomach perhaps) is really worked now. Do any of you newly certified instructors have any opinions on my training?

Anders Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin group Joined: 2006-January-02 Location: Sweden Online Status: Offline Posts: 738	Quote Reply Posted: 2006-August-24 at 23:31
	that's pretty good stuff man, keep it up! I would try and move all my grinds to the beginning of the workout and then finish off with ballistic instead of the other way around. Also, I'd like to string my 100 snatches together with no rest. 20-20-15-15-10-10-5-5. Later 30-30-15-15-5-5 and finally 50-50. Just some ideas, from the looks of it you're really doing good as it is!
	Cow by cow...

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-25 at 08:24
	If I could string them all together I would - 20 in a row is just about what I can do for now. Can you comment of the pros and cons of using a wide swing as compared to make a swing closer to the body upwards (more shrug with the shoulders) when making snatches? And when you put the KBs down after the Clean do I swing them between my legs and up again or should I start from dead or dead hang? What's best ergonomically? To bad theres no RKCs up here!

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-25 at 19:17
	Today a couple of people from the club had outdoor training (we try to do that every friday). Of course rain started to POUR from the sky. It was surreal. We hid in a tunnel close to the track and waited it out. still got soaking wet though... 3 rounds of: 1,25km running (two hard uphill parts during the distance so it's quite hard even though it is short) 20 pullups 40 pushups 20 KB swings (24kg) my time (finished first) was 31:24 My shoes felt 10kgs heavier because they were wet, and the uphill runs was hard since it was like running on a beach - soft and terrible slippery... Well now I deserve pizza and beers!

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-26 at 19:16
	5x10 (5 each leg) pistols. All unbroken and unhelped with the right leg, most without help with the left leg too, but balance is not as good there... 3x4 (2 each arm) turkish getups with 24kg KB 4x10 (5 each leg) lunges with 2 racked 24kg KBs 3x10 front squats with 2 24kg KBs 3x10 (5 each arm) 24kg KB press no timings, cleaning the house as I worked out... Kids party here tomorrow as my oldest girl turns 5...

Anders Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Admin group Joined: 2006-January-02 Location: Sweden Online Status: Offline Posts: 738	Quote Reply Posted: 2006-August-27 at 11:53
	diskonto, normally you would swing the KB back between your legs, pinky facing forward, between each clean. Keep the back strainght, the shins vertical, and look straight ahead. Setting the KB down and starting with a dead weight everytime is called a dead clean or a hang clean if you still hold the weight off the ground. It brings the trapezius and shoulders into the action more and is heavier and more difficult in general. I don't now wich is better ergonomically speaking. As long as you have the keypoints down correctly, neither is dangerous. Where are you at? And say congrats to your little girl!
	Cow by cow...

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-27 at 15:55
	Since I am used to do both hang cleans/hang snatches and dead hang cleans/snatches with a barbell I use the swing to make the movement more intense (you tend to take more and more time inbetween the cleans/snatches when starting from dead). I also do some barbell training so I use that for the "dead" movements. Just wanted some inputs. What are your thoughs on the RKC swings versus the "crossfit swings" btw? Did you read the crossfit journal debating to swing overhead? Why do RKC swings not want to go that far up? If I would post or send you some video of my lifts could you comment on them? Could use some input... Thinking of getting a 32kg KB already btw! Love them! The KBs and my rings (getting another pair of rings next week, the improved Elite rings from ringtraining.com - can't recommend Tyler Hass ringtraining.com enough!) A tip - you can use two KBs to do L sits with. That's one great core movement!

diskonto Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 2006-June-05 Location: Sweden Online Status: Offline Posts: 1414	Quote Reply Posted: 2006-August-27 at 17:46
	7km run (flat landscape, slow pace - tried to keep pulse about 150bpm). Legs were heavy from the lower body training of yesterday. 3x25sec L-sit (om KBs). about 2 minutes of rest inbetween sets while watching AIK-�ster. Heja gnaget!