Fox's Daily Grind

Feeling the need to grind some strength.

Strength endurance has gone thru the roof - want to maintain that and
regain pressing strength.

This will also coincide with my NHE experiment. Heavy grinding and snatching w/ 2 and 2.5 lb KB on carb days. Super high rep OCS prep stuff on burn off days. ABC on other. Will also be doing Mac's 16kg curl and press as prescribed by Coach Szolek.

Today had a philadelphia KB club meeting in the most incredible equipped barn gym I've ever seen. I brought my 20s and 25, Jason Brown brought his 10s - swipes,mills,torch press,ABC side swipe and hammer throw were workedon.

Did technical work on the CJ.

THEN THE INSANITY INSUED.

I snatched the 2.5 pood KB for 3/3.

SNATCHED A 95 lb KB for singles :twisted: :twisted: :twisted:


Suffice to say the first carb/heavy day went well.

Will be reporting on the success of the carb cycling.

Bill

[crubio]

Bill,

Extreme! I like the CB carry over to heavy snatches dude. 3/3 rocks!

Shocked me too man. But I got caught up in what Rob L. likes to call "raging masculinity". Obviously huge synergy. Now we'll see if KB strength is synergistic back.

Today

30 minutes straight 1 arm clubbell swipes w/ 20lb CB
swithed hands every 5 reps on the fly

Lost count more then once but 400 total is probably close enough for rock and roll.

lot's of cool little viens poping up in the shoulders

this was also the NHE burn off workout

Bill

[Ken Harper]

Bill, Chris:

I'm finishing up a 6 week GS cycle & ready for a 2 week break before I start again. Was going to do PTP and cycle w/ BF, but you've got my attention about CB/CST carry over to KB/GS training.

Suggestions? (I have a pair of 15s).

If you've already posted stuff I should be reading here, just point me in the right direction.

Thx,

Ken

Ken,

You could go 2 ways - do the OCS moves for long sets - training the same way you do for GS.

Or just do a varied program of all the moves set out on Coach Sonnons OCS prep articles.

Either way the shoulder flexibility and grip endurance and breath control will carry over directly to GS. You'll be psyched to get back to the KBs and have zero ground to make up or be way ahead.

Try it and see what you think -

Bill

[Ken Harper]

Bill,

I'll give it a shot starting Sunday after I get back from a family T-day gathering.

Ken

Watched the video tape of the 97 GS worlds last night - unreal - guys my weight doing 100 CJ/100 snatch w/ 2 poods

Worked technical aspects of GS comp CJ and OCS comp Mill today, rythym, belt, shock absorbtion, breathing

Did

5x15 CJ w/16kg KB
3x10 CJ w/ 24kg KB
3x3Clean w/ 2 32kg KB

1x50/50 OCS Mill w/ 10lb CB
1x25/25 OCS Mill w/15lb CB
1x10/10 OCS Mill w/ 20lb CB

On the mills worked on packing the shoulder and knee dipping to better control the CB without "hand manipulating" it. Worked on getting a more circular rotation thru the shield cast to help the CB get into the pendulum without "wristing" it . This will be the only way to ever do it with a 25.

Bill

first 2 pood day in 3 months.

snatch

2x5/5
2x10/10
1x20/20

each set was 10x better then the last. the 20/20 was a big PR off a prior 15/15 3 months ago. Can not neglect the big lump as a competitor.

Did 3x2/2 clean and jerk just to get back the feel.

Today is NHE carb day and turkeyday - I love it when a plan comes together.

[Rich_Hav]

Bill,


Awesome work with the 2 pood.

The swipe work you did with the 20lber is also very impressive.

How goes the 1000 rep snatch challenge?

I am working on but can only hope to put up those numbers up anytime soon.

Peace, and Happy Thanksgiving.
Rich

I think I'm going try to do a 1 pood comp set of 120/120 ( with one hand switch, I've done 100/100) then go for 540 next weekend.

The swipe work and the snatch work go together really well. The "1000" rep set is an every other week thing.

Next week will do a swipe test too. When I hit 150 I'll need to get the other 25CB.

Burn off day

6x10 MP from the jerk position w/ 16kg KB

RPE=6
RT=9

This is the much needed grinding I need. Light enough to really work the edges of the rom. Should cross over nicely tothe Mill.


Once i was nicely preexhausted did

100/100 snatch w/ 16kg KB in 9:40

RPE=9
RT=9

burned and sweating 8)

Bill

Did

Swipes with 2 20lb CB in 20 minutes

1x20
1x25
1x30
1x20
1x25
1x20
1x20
1x20

RPE=9
Rt=9

the last 3 reps of each set feel like rep 498,499 and 500 of a 500 rep set of 16kg snatches. My workouts are very "venue specific" Can't do Mills in the condo gym -was going to Maxercise today but didn't get there before the day started, so rolled with it.

Form was really good and used a lot of variable grip - that's not to say flames weren't shooting out of my hands :twisted:

did

one arm CJ w/ 32kg

2x3/3
5x5/5

one arm cleans

2x10/10

no more excuses - will use the 2s 2x a week here on out.
Only have one at home.

other workouts will be all CB or mixed CB and KB technique.

Feels like this will lead to strength gains while maintaining CB form and improving CB technique. Have been doing WW thru the day. Will have to ask Coach Sonnon what he thinks about that, as opposed to one discreet session.

Worked with a partner last night "Woody" and we just didn't know when to stop. Much more volume then I usually do.

All work done as you go/I go ladders. Rest period is the other guys set.

2x1.5 pood short cycle jerks - 2,4,6,8,10,2,4,6,8,10

1.5 pood snatches - 5,10,15,20

2x1.5 pood long cycle - 2,4,6,8,10

could barely hail the cab home, that's a lot of jerks for me, technique is improving rapidly sisnce seeing the world championship tapes. Much WW and an ABC workout tomorrow.

Man did that feel good


10 x 10l/10r Hammer throw w/ 25lb CB

RPE=7
RT=9

Kind of like super warrior wellness - got all the kinks out, a little sweat, just right. My new favorite. Just wrote an article on the Hammer throw and core activation for CST mag, took the pictures today. With the 45 I'm sure it's more "work", but it's great this way too.

Amazingly the ABC Hammer throws and some warrior wellness all day reset my shoulders from my crazy jerk workout Monday night.

Today did:

32kg KB Swing -3x5/5

( I usually don't warm up but this was rare early/heavy workout)

32kg KB Snatch

1x10/10
1x10/10
1x15/15
1x12/12
1x10/10

RPE=9
RT=7

Starting to look more like a comp rep.

25 lb CB Swing

1x25/25

RPE (grip)=9
RT=10

Did these to finish off the grip -it worked

Bill

[Doug Szolek]

Bill, I'm looking forward to your article on the Hammer Throws :) They are a favorite of mine when I just feel like hitting everything all out at once, which is often.

I like to do two sets with the Bruiser (1 with each grip) then two sets (1 with each grip) with the Heavy. It gets real exciting when I go to near failure and am holding the Clubbell by just the knob with the lower hand.

One question, were you doing Grinding or Balistic Hammer Throws?

I start with grinding to get all the kinks out -in fact the first couple sets are continuous. Then it gets more ballistic once I'm warmed up.

The 25 done slow is pretty easy and feels more like an adavanced WW drill. As it speeds up the percieved weight grows. At this point it's still hard to conceptualize using the Bruiser. Still on the to buy list.

Bil

BIG BIG DAY FOR ME


After much trial and tribulation got 2x32kgs overhead

warm up

3x5 CJ w/ 24kg KBs
2x clean w/ 32kg KBs

4 unsuccesful attempts

did 1x3 CJ w/ 24kg KBs to regroup

4x2 CJ w/ 2 32kg KBs !!!!!!!!! :twisted: 8) :lol:


1x30/30 mills w/10 lb CB
1x30/30 mills w/ 15lb CB
1x20/20 romali w/ 10lb CB

Shoulders all smooth and happy after that

Bill

[Scott Sonnon]

Congrats, amigo!

Instant mental boost from geting the 2 poods up lead to


55/55 snatch w/ 1.5 pood.

My friend Rob did 60/60 yesterday, but he's 33, so i still think I got the masters lead.

Did about 8000 WW armcircles to free up my shoulders from the 2 poods. Kind of itching to get back to my CBs and need to get ready for Dougs seminar. Think I may revamp my plan as a 2 pood and ABC combo.

My workouts are very venue specific . Home I have 1 each KB and 20sCB and a 25 - but low cielings -so no mills. At maxercise they have pairs of all KBs -so jerking is possible, and 5,10,15lb CBs so milling is possible. My friend Woody has 2 1.5s so we tend to do jerk and snatch GS work. Therefore my "program" is always fluid. If we ever find a house I can complete my "collection" and do whatever I want.

Bill