[Schwinners]

Hi all

Decided to start a log over here. I post each day over on the board I maintain, but I'll put my training on here every few days.

03.02.08

I try and film some of my workout once a month, to give an idea of what I'm doing and give others some ideas. Went to the park and filmed my latest monthly workout idea:

Youtube Video

04.02.08

Oly lifting

Barbell power snatch from floor - singles @ 40kg, 45kg, 50kg, 52.5kg, 52.5kg

Barbell power clean from floor - singles @ 60kg, 65kg, 67.5kg, 70kg, 72.5kg, 72.5kg, 75kg, 75kg

Finished with 11 deadhang chins and 11 hanging knee raises

I wasn't expecting those numbers! I was hoping for 52.5kg on the snatch, but thought it would be tougher. 55kg felt a step too far though.
Felt very strong on the power cleans. Felt I could've gone on past 75kg, but I thought I'd leave that to another day. Feel my technique is much better now, possibly the reason for the numbers.
Never really gone beyond 10 deadhang chins, but aiming for 20 this year so putting in a max set every now and then. Note: I have not learnt to kip yet.
Current weight is approx 77kg, so I'm nearly at a bodyweight rep power clean

5.02.08

Conditioning - Minute Drills

30 secs pressups
30 secs one arm KB swing
30 secs shadow boxing
30 secs squats
30 secs band high pulls
30 secs lunges
(non stop for 3 minute round)
x 5, 60 secs rest between rounds.

Notes:
- KB was 20kg
- used waste paper bin for squats - they were my level of depth
- press ups were a la Full Throttle Conditioning (from Rosstraining) - not full reps, but just fast, to get the conditioning benefit.

Good workout

[Chet]

Good to see this mate.

Nice conditioning workout today

[Matt M]

Yeah, I like the sound of that workout. A lot. I need a decent gym timer though...

[Schwinners]

Cheers guys. Matt - I use a gymboss - great purchase!

[Paul]

Some nice cleaning.

[Schwinners]

Thanks Paul!

6.2.08

Rest day. Was meant to go to the cinema, but instead stayed in and watched Nacho Libre.

7.2.08

Warm up
OH squats - various reps at 20kg and 40kg

Jerk Practice
Used the crossfit WOD structure from a few days back, but used split jerk instead of push jerk. Bar starting from clean position (i.e. infront of neck rather than behind)

3-3-3-3-3-3-3
50kg, 55kg, 60kg, 65kg, 60kg, 55kg, 50kg

Front Squat Practice
Used clean grip, rather than arms crossed:

1-1-1-1-1-1-1
60kg, 65kg, 70kg, 75kg, 77.5kg, 80kg, 82.5kg

Finisher
Chin ups: 11.5 reps (deadhang)

Pleased with the numbers on the front squat, especially having never been a strong back squatter. Was working on depth, so my aim was to get to around BW (77kg), so pleased to have surpassed it. Felt I could've maybe gone a little further to get my 1RM, but I didn't want to push it. Now have a gauge on what weight to use for 3 or 5 reps.

[Paul]

I like the sound of your rest days!

Very nice front squatting... and jerking for that matter. My front squats are okay, but my jerking/push pressing etc. are nowhere near that. I think my shoulders are pretty s*** all round.

I love OH squats... they rule. In my mind they're the bodybuilding equivalent of the iron cross for gymnasts. Just perfection to look at.

[Schwinners]

Cheers for the comments Paul!

08.02.08

Was meant to train in the morning but felt sick. Couldn't train in the evening as went out for dinner and a gig (mate's band) straight from work.

09.02.08

Bit pushed for time today...

Deck of cards - 16 mins 36 secs

Schwinners said:

26.01.07

Deck of cards

Clubs = Press Ups
Spades = V-Ups
Diamonds = KB Swings (20kg)
Hearts = Hindu Squats

Aces counted as 11 reps.

Finished in 16 mins 45 secs

[Schwinners]

Schwinners said:

1.1.08

10 Getups (8kg KB)
25 pullups
10 Getups
50 pushups
10 Getups
75 knee hugs
10 Getups
100 hindu squats
10 Getups
For time - took me 18m 43s

10.2.08

Same routine, but 12kg KB for the getups

22 mins 55 secs

Wow, knew it would be slower but not that much slower. Finally got back my 12kg KB for get ups and that slowed me down a lot - need to work on get ups.

Then again, even the squats were tough. Had a bit of a cold since yesterday evening, plus my core was still aching from the v-ups on the deck of cards yesterday.

Still, job done, and back to the gym for oly lifts tomorrow.

[Matt M]

Hindu Squats? I'm off to look that up.

Very nice WO though. I might have a bash at that this week and post my time. I bet it'll be near double yours.

[Schwinners]

Matt M, on Feb 11 2008, 10:19 AM, said:

Hindu Squats? I'm off to look that up.

Like a normal bodyweight squat, but you rise onto your tip toes at the bottom of the squat. Allows you to get lower in the squat.

Not trained since Sunday.. Got this bloody noro virus. Recovering now, but I don't foresee training until the weekend

[Chet]

Oh dear. Not pleasant at all - I had it over Xmas.

Get better soon mate

[Schwinners]

15.02.08

Back to it today - WOO F***ING HOO!

Crossfit hero workout - "Randy"

75 power snatch (from floor), 35kg barbell - 12 mins 31 secs

Started with sets of 7, then realised this was not maintainable over the course, so cut back to 5s.

Then messed about with kipping pull ups - unfortunately kept hitting my head on the low ceilings!

[Matt M]

Good to see you're back in training! Damned impressive time, too.

[Chet]

Nice one mate, bet it feels good to be training again

Do you feel fully recovered?

[Schwinners]

Thanks guys! Yeah, feeling recovered now

16.02.08

Rest day

17.02.08

warriortraining.co.uk meet in Newbury today - me, Chris and Mark.

5 KB (16kg) swings
5 burpees
5 med ball (6kg) slams
5 pushups
5 tuck jumps
As many rounds as possible in 20 minutes
Finished 17 rounds, 5 swings and 1 burpee at the allotted time, but decided to finish the 18th round.
Finisher 1: 50-yard overhand lunge walk with 16kg KB
Finisher 2: 100 sledge (10lbs) swings - 2m 12

Here's the video:
http://www.youtube.c...h?v=ygCocaafgUU

[Chet]

Nice work mate - cool vid too

[fizzy_koala]

Schwinners, on Feb 17 2008, 10:00 PM, said:

5 KB (16kg) swings
5 burpees
5 med ball (6kg) slams
5 pushups
5 tuck jumps
As many rounds as possible in 20 minutes
Finished 17 rounds, 5 swings and 1 burpee at the allotted time, but decided to finish the 18th round.
Finisher 1: 50-yard overhand lunge walk with 16kg KB
Finisher 2: 100 sledge (10lbs) swings - 2m 12

17 rounds!!

I bow before you.

[Matt M]

I like the look of this one...

[Schwinners]

Cheers fizzy. To be honest, I barely remember resting. I was racing Chris, he just beat me getting through 5 swings, 5 burpees and 3 slams in the 18th round - damn him! It's amazing how much more adrenaline you get when there's competition - had I done that circuit on my own, I wouldn't have got anywhere near!