Monday, August 31, 2009



  • Halos x 10

  • Goblet Squats x 10 (16KG)

  • Pumps x 3

  • C&P - 5(1,2,3) LR w/ 24KG

  • Pull Ups - 7,6,5,4,3 w/ BW

  • KB Snatch x 100 in 6:10 w/ 20.4KG
CORE 30/10 x 3 RDS

  • Spiderman Plank

  • M.C. Flex

  • Side Plank Lt.

  • Side Plank Rt.

  • Super Plank

  • I felt really good with my presses today. I started to really focus on my power breathing by taking a quick inhale prior to the clean and forceful exhale after it, then another inhale before the press making sure that I am tight ( abs braced, shoulders packed, glutes pinched)before I press the bell over head. I felt a lot stronger today than last week. Reading ETK for a third time has really helped. There's a lot of things I either missed or got a better understanding of once I read it again. Note: never read something once and put it down. I guess our minds can only process so much at one time. I am still having issues with "pressing with the lat." I'll feel it every now and then, but I don't have it down yet.

  • I've been doing the fighter pull system (outlined by Pavel here) for a while now. I'll take a break from it every now and then and have noticed a significant increase in my pull up numbers. Recently though, I haven't felt as strong. I'm not to sure why, but I ended one session w/ 10,9,8,8,7 and the next day I could only get 8 to start out. So I will be taking a break from this for a few weeks and will just be doing the pull ups on my Press and Pull days, instead of in 5 consecutive days.
    I have noticed that my lats have grown a bit.

  • I choose that picture up top because it is titled "Humility", and I felt very humbled today after doing my snatches. I wanted to see how long it took me to get 100 reps with the 20.4kg. It took me 6min 10 sec. Not really what I expected, but it does show where I need to improve. My conditioning sucked, to put it simple. We made a lot of runs after midnight this morning. I came home at 730am ate, and slept from 830-100pm. If felt that I had a lot of energy for my training session, but my body felt otherwise during the snatches. It's a starting point, I guess. It can only get better, from here on out, as long as I stay focused, make sure that my technique is solid, and stay mentally tough.

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