Continuing on...

7-27-2014
LifeFitness cycle x 60 min
random level 8-10
5 min cool down

Today:

Prep - Foam roller, Brettzel, ASLR

24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
24 kg Goblet squat x 1, 24 kg Alt swing x 10

28 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
32 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
36 kg Get-up x 1+1, goblet squat x 1, alt swing x 10

Squat
135 x 5
225 x 5
315 x 2 x 5 sets

Bending
yellow x 1, Blue x 1, Grade 5 x 1, Grade 8 x 2, Blue x 1
yellow x 1

going to be working in some bike and some swing sessions
feeling better but still recovering from overreaching

Always learning...
Or
Step down before you fall down...


So I had a great week of training last week - improvements in squatting and bending but I knew by Friday that I was pushing a bit into my recovery ability.
On Monday I decided to squeeze in a workout...

Note to self:  If it has to be forced it might be best not to do it.

7/21/2014
Prep - ASLR and Brettzel
24 kg Get-up x 1+1 (+ armbar and crooked arm bar and bridge at the elbow and hand)
24 kg Goblet Sq x 1
24 kg Alt swing x 10

Squat -
135 x 5
225 x 5
315 x 2 x 5 sets

Bending -
60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 1 and a partial
60d x 1

I knew after the first Grade 8 bolt that I had not fully recovered from bending on Thursday and I couldn't finish the second G8.
Squatting didn't feel bad but I "felt" 315 more than usual.

So the big lessons:
If it has to be forced it might not be a good time to do it.
Step down before you fall down - always have to walk the line between maintaining a training momentum and over-reaching.

More Bending and Squatting...

Prep - foam roller, ASLR (active leg lower), Brettzel

24 kg Get-up x 1+1 (+arm bar, crooked arm bar + bridge at elbow and hand)
24 kg Goblet squat x 1
24 kg Alt swing x 10

28 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
32 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
36 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10

Squat
135 x 5
245 x 5 x 5 sets

Bending and Coc #2.5 between sets of squats

Coc 2.5 x 5 attempts (may have been 6)

60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 3
Grade 5 bolt x 1
60d x 3

Squats - nice and easy working on driving my traps into the bar to initiate the way up
Bending - Grade 8s were a nice step up/challenge from the G5 bolts
Third G8 was a battle
Coc 2.5 is getting closer with right hand (around a 1/16th" )

Squats and Grip = Chocolate and Peanut butter??

combo workout

Prep - foam roller
24 kg Get-up x 1+1 (arm bar + crooked arm bar + bridge at elbow and hand)

Squat
135 x 5
225 x 5
315 x 4 x 5 sets
225 x 5

Nail bending & gripper work - between sets of squats
Coc #2.5 x 8 attempts
60d x 2
Grade 5 bolt x 5
60d x 3

RPE on the Grade 5 bolts is down 2-3 pegs of effort and getting the crush much stronger
315 is feeling good

Love to Hate Easy Days

Easysquat day

prep - foam roller, ASLR, T-spine
24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
Goblet Squat x 3
Alt swing x 10

225 x 5 x 5 sets

stretch

Bending...

Training today:

Prep - not much - CoC #2 x 3+3

Bending -
60d x 5
Grade 5 x 5
60d x 5

between the first 10 bends - CoC #2 x 1+1, Jump Rope x 30 sec
Last 5 bends (60d) were with minimal rest (as long as it took me to unwrap the bent nail and wrap the new one)

Bending is progressing - felt stronger on the Grade 5 bolts double overhand but double under is still on the 60d
Hands are toughening back up to handle the pressure of bending
Gotta get my hands on some Grade 8s

Light squats tomorrow

Who knew blogging would be so hard??

Seems this is the first thing to slide when I get busy but I'll have to work on that.

couple of good questions from the last blog post I want to answer here:

sherlock asked about over-speed swings and snatches and if they can be used with armor building or strength work
Over-speed swings and snatches involve an accelerated eccentric where you actively "pull" the arms back to the ribs instead of letting gravity do the work for you.
Using this technique I can produce over 3.5 x bodyweight eccentric load at the bottom of a KB swing with a 24 kg KB - not a bad ROI (return on investment).
Over-speed eccentrics are like a spice where a little enhances the flavor of a dish but too much kills the dish.  So I like over-speed eccentrics best with a light weight for snatches or a moderate weight for swings.  Use this technique for skill practice or on the first couple of sets of a workout to "set the stage" for the sets to follow.
Combining it with armor building - use during light snatches at the finish of your armor building work.
Combining it with Strength work - again use it on the first couple of sets of swings or finish your movement prep with a set of over-speed swings to "prime the system".

Mark A. Rice asked about interpreting the workout listed on the last blog.
The last blog was a Grease the Groove style day where I had 5 circuits spread throughout a day.
Goblet squat, get-up, one-arm one leg push-up, pistol, chins and swings in an easy rep scheme.  This is a great way to accumulate volume without building fatigue.
Please ping me here again if this doesn't answer your question Mark.

Training 

I am back to my two most obsessional activities - bending nails and squatting.
Trying to squat 2 x a week and bend 2 x a week
Squats are low bar more PL style - feeling good

June 29th I had a good bending session
17 total bends - 12 60d nails and 5 Grade 5 bolts with some #2 CoC closes between bends

June 28 -
Prep - foam roller, stretch

Squat
315 x 3 x 5 sets

June 30
Prep - foam roller
Get-ups
24 kg x 1+1
28 kg x 1+1
32 kg x 1+1
36 kg x 1+1

Squats
225 x 6 reps x 6 sets

July 3
prep - foam roller
Get-up 24 kg 1+1 (+ arm bar, crooked arm bar)
Get-up 36 kg x 1+1

Squat
135 x 5
225 x 5
275 x 2 x 6 sets

July 5
Bending
12 total bends - 7 60d nails and 5 Grade 5 bolts
with #2.5 CoC attempts between bends

July 7
Prep - foam roller

Get-up
24 kg x 1+1 (+arm bar and crooked arm bar) + 1 goblet squat + 10 alt swings
28 kg x 1+1 + 1 goblet squat + 10 alt swings
32 kg x 1+1 + 1 goblet squat + 10 alt swings
36 kg x 1+1 + 1 goblet squat + 10 alt swings

Squat
135 x 5, 225 x 5, 275 x 5
315 x 2
325 x 2
335 x 2
345 x 2
315 x 2