2008/06/09 - GS Style sets

Z NWU 1

OAJ (16kg): 8 minutes @ 10rpm with one switch: 80
Snatch(16kg): 4 minutes @ 16rpm with one switch: 64

Some yoga and qigong.

The jerks are improving rapidly but I still have a long way to go with the snatches. Although the snatch technique is improving a lot my forearm endurance needs work.

2008/06/06: Playing with the 24

Today being an off day I decided to just play with the 24kg a little bit.

Z NWU 1

OAJ (24kg): 4 minutes @ 9rpm with one switch: 36
Snatch (24kg): 2 minutes @ 11rpm with one switch: 22
Swings (24kg): 20R/20L

Qigong for 15 minutes

2008/06/06 - Inspired by Howie

Today's training was inspired by Howie Brewer who has been posting some of his experiences with the AKC's new fitness protocol on his blog. This is what I did today:

Z NWU 1

OAJ (16kg): 90 seconds: 15/15
Two minutes rest
Snatch (16kg): 90 seconds: 20/20
Rest 2 minutes
OA LCCJ: 90 seconds: 10/10
4 minutes rest

OAJ (16kg): 90 seconds: 15/15
Two minutes rest
Snatch (16kg): 90 seconds: 20/20
Two minutes rest
OA LCCJ (16kg): 90 seconds: 11/11

20 minutes of yoga and qigong.

I like the variety offered by the AKC fitness protocol. It was a nice break from the longer straight sets I've been doing lately. I might mix this type of training into my regular protocol once or twice a week.

2008/06/05

Z NWU 1

OAJ (16kg): 8 minutes, 8rpm with one switch: 64
Snatch (16kg): 4 minutes, 13rpm with one switch: 52
Snatch (24kg): 2 minutes, 11rpm with one switch: 22
Swings (32kg): 10R/10L

Yoga and qigong for 20 minutes.

2008/06/04 - Less hand switching

I am currently placing the emphasis on form improvement and less hand switches. I would rather do less reps and shorter sets with fewer hand switches than going for reps or long sets.

Z NWU 1

OA Jerk (24kg): 4 minutes @ 8rpm with one switch: 32
OA Jerk (16kg): 6 minutes @ 8rpm with one switch: 48
Snatch (16kg): 4 minutes @ 13 rpm with one switch: 52
Swings (24kg): 20R / 20L: 40

Yoga and qigong for 20 minutes.

2008/06/03

Z NWU 1

One arm Jerk (16kg): 6 minutes @ 8rpm with one hand switch: 48
Snatch (16kg): 6 minutes @ 11rpm (1,1,2,2): 66
Swings (24kg): 15R/15L: 30

Yoga and Qigong for 20 minutes.

Monday 2008/06/02 - Just GS Basics

Z NWU 1

One arm Jerk (24kg): 4 minutes @ 8rpm: 32
One arm Jerk (16kg): 4 minutes @ 10rpm: 40
Snatch (16kg): 4 minutes @ 15rpm: 60

20 minutes of yoga and qigong to round off the session.