2 x 18 kg jerk:
3 min/21 reps
3 min/23 reps
2 x 18 kg FSQ:
10 x 2
Brisk walk 4 km
13 March 2011
500 m breaststroke swim.
Front plank, one legged:
2 x 10 seconds
Ring dips: 15, reps
Towel pullups: 8 reps.
This shit is brutal.
Chinups on bar:
10 x 3 sets
Front plank, one legged:
2 x 10 seconds
Ring dips: 15, reps
Towel pullups: 8 reps.
This shit is brutal.
Chinups on bar:
10 x 3 sets
12 March 2011
2 x 20 kg jerk:
2 min/14 reps
2 min/17 reps
2 min/20 reps
16 kg snatch:
switch every 10 minutes
200 reps/16 minutes
Cadence of snatch during the set was about 12 per minute. It was intended more as a cardio workout than specific training for snatch. Kind of long slow run. Though my HR at the end of the set was 188/min, so this intensity is probably at lactate threshold rather than aerobic.
I just ordered Maffetone Method on Bookdepository.com. Very curious to read it.
I want to experiment with some 16 kg snatches. Want to do the same 200 reps but making sure heart rate doesn't go above 130 - 135, my range according to 180 formula. So, if it goes above, put the bell down and rest until HR is below 125, then snatch again. It will probably take 30 - 40 minutes that way. Want to see if these workouts will make any difference in addition to what I am currently doing.
2 min/14 reps
2 min/17 reps
2 min/20 reps
16 kg snatch:
switch every 10 minutes
200 reps/16 minutes
Cadence of snatch during the set was about 12 per minute. It was intended more as a cardio workout than specific training for snatch. Kind of long slow run. Though my HR at the end of the set was 188/min, so this intensity is probably at lactate threshold rather than aerobic.
I just ordered Maffetone Method on Bookdepository.com. Very curious to read it.
I want to experiment with some 16 kg snatches. Want to do the same 200 reps but making sure heart rate doesn't go above 130 - 135, my range according to 180 formula. So, if it goes above, put the bell down and rest until HR is below 125, then snatch again. It will probably take 30 - 40 minutes that way. Want to see if these workouts will make any difference in addition to what I am currently doing.
Aerobic fittness
I did some search on Maffetone Method and bumped into his website. There are several interesting articles, and I got interested in his method of calculating max heart rate. Instead of the traditional 220 minus half the age he uses 180 minus age minus some number depending on your fitness level, Full article is at this link: Maffetone MaxHR formula The number obtained is considerably lower than that derived by using conventional equation. According to Maffetone training at low intensity is more beneficial than pushing yourself every time you train. I guess read the article and make your own opinion about it.
Maffetone method seems to be quite popular among runners, and there are lots of testimonials where running slower during training resulted in faster race times. Are long sets with 16 kg bells similar to long slow runs? Who knows, I guess.
Maffetone method seems to be quite popular among runners, and there are lots of testimonials where running slower during training resulted in faster race times. Are long sets with 16 kg bells similar to long slow runs? Who knows, I guess.
3 March 2011
2 x 20 kg jerk:
2 min x 5 sets, rest 2 min, @6 reps/min
2 x 20 kg bumps:
20, 25. Rest liberal.
Hanging leg raises x 10
Alternating static holds:
20 sec rack/20 sec OH:
3 reps. Pain in the heels of the hands, need to get used to longer time under.
Chinups:
10 x 2 sets
2 min x 5 sets, rest 2 min, @6 reps/min
2 x 20 kg bumps:
20, 25. Rest liberal.
Hanging leg raises x 10
Alternating static holds:
20 sec rack/20 sec OH:
3 reps. Pain in the heels of the hands, need to get used to longer time under.
Chinups:
10 x 2 sets
2 March 2011
45 minute run
Played with the HR monitor. The idea was to keep my HR below 70% max. The formula is
HRrest + (HRmax - HRrest) x 0.7
In my case it is 70 + (193 - 70) x 0.7 = 156
Actually, most of the time my HR was below 150/min. The run was very pleasant, and I could have easily run double the distance. An easy session, by definition.
Played with the HR monitor. The idea was to keep my HR below 70% max. The formula is
HRrest + (HRmax - HRrest) x 0.7
In my case it is 70 + (193 - 70) x 0.7 = 156
Actually, most of the time my HR was below 150/min. The run was very pleasant, and I could have easily run double the distance. An easy session, by definition.
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