Resting HR 52bpm
Mobility
Pumps / Knee Bends / Shoulder Dislocates / Wall Walks
AM
DL 11 x 1 102.5kgs - little out of sorts to start but got into a good "groove" and they sailed up.
PM
SSST with 16kgs - 232 reps PR
Had been watching YouTube videos of the AKC lot and was getting inspired at the frankly incredible numbers they were putting up. I've also read a lot about using a "corkscrew" on the downward part of the snatch and thought I'd try it out after watching it being done.
The result was a new PR - I didn't even go all out and could probably have had a bit more. Felt reasonably fresh after.
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About Me
- Colin
- Starting weight: 218lbs@36% BF (S) Current weight: 191lbs@23.2% BF (C)
2010 Training Goals
- Pain Free
- 175lbs @ 13% BF
Personal Bests
- Vo2 Max Snatches 80 rds of 7 16kgs
- LCCJ 24kgs - 100 9 mins 48
- Deadlift - 162.5kgs
- Clean and Push Press - 65kgs
- Chin ups - 3 @ BW
- Snatches 16kgs - 40 L/R
- Snatches 24kgs - 20/16 L/R
- 1H-Swings 24kgs - 240 10 mins
- KB Jerks - 32kgs 12 L/R
- SSST with 16kgs - 232
Blogs
Links I like:
Blog Archive
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2008
(247)
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April
(29)
- 16kg SSST
- The Scenic Route
- Morning HR 52bpmMobilityShoulder Circles / Shoulde...
- Call me Ranieri!!
- Morning resting HR 52 bpmMobility Exercises: Pump...
- Killer Bells
- Morning H/R 52bpmWall walking / Toe Touches / Back...
- Got my finger on the pulse.
- Pump Stretches / Squats / Shoulder CirclesDL 11 x ...
- What I think I know about strength.
- Re-charge - Pump Stretches, Good Mornings, Shoulde...
- Re-charge - Pump Stretches, Good Mornings, Shoulde...
- DL Practice
- DL 3 x 1 100kgsYeah Martin I was giving myself a f...
- DL 3 x 1 107.5kgsSn 16kgs - 7 reps 15:15 for 50 ro...
- Crash and Burn....Jester's Dead!!
- Target Focused Training
- Monday's Training
- End of Week 1
- Re-ChargeD/L 127.5 x 5,115 x 5Wrists - Curls/Exten...
- Running Man
- Re-ChargeD/L 122.5 x 5,110 x 5Wrists - Rainbows 3 ...
- Ch-ch-changes
- Franklin....
- New Program
- New Phase, New Look, New Best
- Todays training - sweet F.A. (except a few mobilit...
- Out of the blue....
- Recharge RoutineWaiter walksSw 32kgs (3 x 10) 2 ha...
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April
(29)
4 comments:
Nice. Was 200 your PR? I need to get my snatch form dialed in. I found out I won't be able to meet with an RKC on the date I thought I would, so I need to email him and get something else blocked out. I definitely want in on the fun though.
Yeah I set it way back on my 2nd post I think it was - so if it didn't go up I'd have been raging!!
I keep seeing guys like Martone, Maxwell, Cotter and more have seemingly switched to AKC ethos for want of a better word. After watching some skinny guys throwing up 32 doubles for 50-60 reps it makes me wonder.
Fun it may be - but you've got a job to do first. Breaking all records on the police test.
The AKC way is a completely legitimate way of training. Many former RKCs have transitioned to this style and are enjoying great progress. Personally, I think its all good but have set my priorities on an RKC Certification first and foremost.
The thing that really sold KBs for me was that study about improving all PT test disciplines by just training KBs. It dawned on me today that the study probably wasn't based on what I'm doing but more likely Girevik Sport - Snatches, Jerks and Long Cycle.
I don't know the differences in style or indeed in how they train. I've read a little about going for 4, 6, 8 or even 10 minutes pacing yourself. Do you know much more about it Franklin - or even better have any links?
Frankly I owe a most if not all my improvement to DD, but I'm always keen to keep an open mind. All I want this year is 200 24kg Snatches in 10 mins and get half my body weight over my head with one hand.
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