Fox's top of the pyramid countdown

Last night was the first off workout.

This week included a trial, wedding planning and started with a 4:30 am trip to the airport. Picked up the 24kgs to jerk last night felt like 240kgs. Just put them down and fooled around with the 10lb CBs for awhile. Live to fight another day. Will do jerks tonight.

[Scott Sonnon]

Sounds like a wise choice. Our CNS has a great way of forecasting our near-term strength efficacy. Considering you've been pounding out PRs recently, you should be quite enthusiastic. This day off probably means another PR leap.

You should also cut and paste your prior log entries from the old forum to here.

s

Can't get to the old board. I always went through the mag and it sends you here.

I figure it out here are the old posts



This week and next will be like this, 2 jerks during the week because I need the 2 KBs at Maxercise for that, I only have 1.

M - Snatch
T - Jerk
W - Yoga ( take good friends class)
TH - Jerk
F - Light CB/WW
S - Snatch
Su - WW

Last week taper will be

M - Snatch and Jerk 2 sets each at (7 PRE)
T - WW
W - Repeat mon.
Th and F - WW
Sat - Flow

How's it look?


--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 07:33 am:
Actually, by your schedule, consider it a boon that the KBs can only be found at Maxercise. It appears that you're going infrequent enough with the skill to reset for the competition. I'd throw in, if possible, a few sets of 5 with two 16s throughout the day (synaptic facilitation) on your Warrior Wellness days.

Use lightweight Clubbell to dynamically stretch (SLOWLY and SMOOTHLY) non-GS skill movements such as Shield Casts both directions and Parry Casts both directions with 10s, as well as inward/outward, forward/backward Circles with 5s.

Try to at least hit as close (if not on or more than) your target comp. numbers once before the event.

Eat a ton of good food. Sleep/rest well.

Start visualizing putting up some mad numbers and keep us posted on your march towards the GS!

Good luck, amigo.

s


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Tuesday, September 16, 2003 - 08:07 am:
Coach,

Thanks. Will do, but, no can do the synaptic thing, I'm in an office 8-5, in a suit, 10 blocks from Maxercise and 15 from home.

Question, kind of interesting I think, are my options better or worse then just not doing it at all.

On the WW days I could get to Max and say do 3x5 w/ the 16s, but all at once. Or I could do 2x5 morning then again night w/ 2 35lb dbs (not KBs) at the condo gym.
Like either one of those or no?

Bill


--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Tuesday, September 16, 2003 - 08:21 am:
Bill, sorry about the suggestion.

The latter idea may compete with your grooved skill - something you may not want to do at this point in training. I don't see it contributing anything to your performance. I may recommend it at a GPP level, but not at the Physical Skill level.

The former idea may run beyond synaptic facilitation into muscular conditioning. And it's not enough to work the profile of your target volume. It may be unnecessary 'work' better suited for resting and conserving your juice for the event.

I actually like your Warrior Wellness idea the best since you'll be resolving any residual tension, keeps you dynamically flexible, and decompressing & lubricating your joints (which you will definitely NEED) in between your performance KB sessions, and before the actual meet. At this point in time, I see you having six goals you could address:

Keeping your joints decompressed and lubcricated;
Resolving any residual muscular tension (which will compete with your performance numbers);
Keeping dynamically flexible by training slightly outside the range and depth of the GS skills;
Practicing your skill for perfect form;
Emulating the physiological profile of your target performance (getting the intended volume up there, even if with lighter weight KBs);
Resting and eating well.
Let me know your progress!

s
--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Tuesday, September 16, 2003 - 08:39 am:
Can't get any clearer then that - and I agree across the board. Now just to do it. Thanks much.

Bill


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Wednesday, September 17, 2003 - 05:38 am:
Yesterdays Work - Jerk

WW warmup - empty hand then some with the 5lb CB for shoulders

Jerk 2 24kg KB - 15,17,15

15lb CB - 3x5 arm pit cast
3x5 shield cast
3x5 BASAC swing

Notes: easily the best 3 sets of jerks so far. Will go for 20 first set tommorow. CB done easy and really did reset shoulders nicely. Woke up without the usual jerk tightness today. Tonight yoga.


--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 07:02 am:
Good work, Bill. Tonight if class permits, focus on downward facing down to release your shoulders, lower back and hams, and upward facing dog to release your spine (careful with your wrists on the latter - you're already tremendously loading them in snatches). These should help you resolve any imbalances all your GS comp prep work creates.

s


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Wednesday, September 17, 2003 - 07:27 am:
Class is Baptiste Power Yoga so will be doing lots of both - really looking foward since I haven't done a class since I started doing all this stuff - will be really interesting to see how the breathing etc works. I used to teach this and do it 3-4x a week. I have a feeling it will be very "easy" and therefore I can just kind of let it flow. Will report.


--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 07:33 am:
Sorry, forgot you used to teach yoga. Look forward to the report, Bill.

s


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Thursday, September 18, 2003 - 08:21 am:
Test post - last couple didn't work.


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Thursday, September 18, 2003 - 08:27 am:
Taking Yoga after CST/Body-Flow

Simple part - After an 8 month hiatus, the 1:20 minute class was easy and I had no DOMS today. I am stronger through a greater range of motion then when I was a yogi.

Other part - The class and poses seemed "limiting" to me now. After the first couple salutations I didn't need to hold down-dog etc...the class breathing was not my flow, I wanted to move more. Not what it used to be - or how you gonna keep 'um down on the farm once they've seen the big city.


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Friday, September 19, 2003 - 02:47 am:
.Jerk workout - PR

arm circles,8s etc w/ 5lb CB to warmup

Jerk w/ 2 24kg KB 20(PR), 10,10

1set each 15lb CB CTO,shield,mill,BASAC,snatch,parry,arm pit/shoulder cast

cb stuff done to reset and loosen shoulders - seemed to work, didn't have that across the upper back tightness as bad this morning.

Top of pyramid observation - taking a long time to get out of the density mind set. Even that PR set was not all out. Will now do 1 "comp" set and 2 form sets to further proceed up the pyramid


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Sunday, September 21, 2003 - 01:09 pm:
2 x Warrior wellness with 5 db wherever possible

Did lots of extra shoulder rolls, screws from advanced tape to get rid of rice crispies in shoulder


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Tuesday, September 23, 2003 - 04:49 am:
yesterday Snatch

Now doing 2 sets only by way of moving up the pyramid. Also took off the headphones. Dead tired yesterday, up at 4:30am to take fiance to the airport. With 24kg KB did:

30/30 - 5 minute break - 30/30


Most ever done in 2 sets. Very cool to be able to go in tired and rely on technique. Technique will be my "mantra" for the remaing workouts.

1x5 l/r mill, BASAC, parry w/ 1 15lb CB to Loosen up shoulders. Felt fine this am. Jerks today.


--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 08:52 am:
Congrats, Bill!


--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Wednesday, September 24, 2003 - 05:27 am:
yesterday Jerks

1x18
1x16 (Another 2 set PR)
1x8 w/ 3 breath hold overhead and in rack

didn't do the CBs after as I have been, and was suffering this morning - big difference.

Today - 1xWW then arm circles w/ 5,10,15 lb CBs
all crunchiness worked out.

Friday - Jerks

3x15 - 2x24kg KB still feeling a little dead, so not up for a max set. Nice to feel like 15 is a base set, used to be 10.

Saturday - Snatch

35/35 - PR 24kg KB

Had done 40/30 and 30/30 +30/30 before. Was hard (8.785:-))but not max. Muy bueno.

Sun - WW long with 5, 10, 15 lb DBs where applicalble. Did all the advanced arm screws etc...

Per pyramid will do comp simualtion mon/wed -1 set jerk, 1 set snatch. Then just WW. Comp saturday.

[Scott Sonnon]

Congrats on the PR!
Now's the final mile, amigo. Good luck :!:

Monday - 9/29 Comp Simulation

Jerks - 15
Snatch - 30/30

These were per-determined #s to hit. No failure this week. About 7 PRE.

Did 5x10 swipes w/ 15s and 5x5/5 mills w/ 15 to loosen up and start to groove form.

Tues - Sept 30

Off day. The reduced volume this week, taper, is killing me as my entire "philosophy" is based on relatively brief daily training. Way more tired at night when not training. Wed. will be last training day, then just WW till Saturday. Log will be way more interesting post Comp.

Did - WW advanced and arm cicles w/ 5lb weights.

Chomping at the bit to get my 20s and start taking some of these other workouts, partiularly Coach Szolek's for a ride.

[Scott Sonnon]

Bill, keep it going, amigo. Rest is sometimes the hardest thing to do, but often the most needed for performance. From your numbers plus your submaximal RPE, you were right that you're going to put up your numbers Max+ at the competition.
Good luck!

Last night - Oct. 1, 2003

Jerk - 17 (rpe - 8)
snatch - 25 (rpe - 7)

Last pre comp workout. Stopped the snatches due to using unsanded KBs, didn't want to mess with the hands. The question will be how many Jerks will come after that 17/18 mark. That's where I start to have to rest in the rack and do doubles. Dream set is 25. Pretty sure I can do 35 snatches even after that - we'll see. Got in the comp strictly for fun, original plan was not to train for it and just see what happens. About 1 month ago Coach encouraged me to go for it, so I did, which caused a big bump in #s, which in turn got me smelling that 59 total for class 3. Either way a worthwhile mini experiment in peaking. Will come in handy for that east coast OCS I'm gonna start pushing for. :twisted:

[Scott Sonnon]

You're an animal, Bill. Wish we could be there at the comp to cheer you on, or at least throw silly taunts in your general direction.

Thanks for the support - I think the Philadelphia KB Club thugs will take care of the taunting quite admiralbly. No respect for the elderly.

[crubio]

Good luck Bill! Can't wait to hear the results

I hear you about that EC OCS meet!

I freakin hate waking up in the morning knowing I'm not allowed to work out today.

But, it has given me time to contemplate my next phase. I will be "off the grid" from the 18th to the 25th and will be getting the 20s soon, which will need some unstructured breaking in, so this is the perfect time to come up with the "ultimate be all-end all program for all time"( or at least a month or so!) Will post a post- comp report tomorrow - which will end this blog, then start a new one on the 25th. I'm thinking in terms of the older desk job guys distillation of the tireless young stud's (Coach Szolek) excellent program.

[Doug Szolek]

so this is the perfect time to come up with the "ultimate be all-end all program for all time"( or at least a month or so!).

:lol:

Good luck at the Comp. You've put in the work, no comes the fun part.

By the way, "tireless young stud" is just my night job, I was hoping to keep that on the D/L 8)

-Coach Szolek

LOL - you can't keep that kind of thing under wraps!