may 21

one armjerk presses use heavy bell that allows you to get and do at least ten sets in 10 minutes

workout went like this i did 14sets  5 rep set in 10.  than light snatch 24kg 5+5 on the minute for ten minutes so i snatch it on the left side for 1 minute and then the left side for one minute so i did 90 snatch in 10 minutes i was pretty gased.

the took a 16kg bell and swung it 110 times in 5 minutes i was feeling that in the back. thanks adam call me this weekend on my cell 16177788653 if you need to talk to me if not i will be waiting for next weeks asssignment. thanks for all your help it is working. have a nice weekend 

May 21,2009

Friday workout on thursday. crazy day for me between work family. i started this one at 10:00 and really enjoyed it. one arm jerk practice useing a heavy bell that allows you to get at least 5 reps each set and do at least 10 sets in ten minutes.

 results are as followed

jack

ce  we scred some ball/ then went to my parents .results fron the  hockey tournament and own it.the snatches  test went like this

24kg fell 158 from buiding for ten ninutes not momovr.

snatch test i did 10 and jackie did 12 all an all a grteat day.

May 20th, 2009

Clean and press volume day.

32kg sets of 3 reps, as many as possible in 20 minutes

This is what i did clean and pressed the kettle bell on the left side first then switched to the right side and cleaned and pressed it, then back to the left for the third rep. after five sets of doing two on the left and one on the right i rotated and did 2 reps on the right side and one rep on the left side. 

in total i was able to do 20 sets of 3 reps on both the left and right side alternating after every 5th set. form was solid from what i could feel and the press seemed slow and steady, felt really good doing these.

after 10 minute rest i did 17 sets of sumo deadlifts in 20 minutes felt good really good. in between sets i hung from a pullup bar like you said. 

 adam i will have three days recovery time starting on friday, because today was a rest day but i would have missed the workout if i did not do it today.  really good workout today thanks for your help adam , will post food diary when i am done eating for the day. thanks

May 19th, 2009

tuesday workout get ups with 24kg for 10 minutes. do one left, one right, rest several seconds,work with this pattern for one minute blocks, nice and slow.

24kg get ups were very smooth and felt really good had total control of weight the whole time and took the full minute to complete each get. this really help me after yesterday. 

Grip work was as follows.

iron mind 2 inch roller light weight used almost as a warm up for the lower arms. then set the gymboss for 40 minutes.

 twist your wrist roller 20 pounds for 2 reps.

plate curls with 25 pound plate, started with left then went to right. 5x5

smooth side of 2 25pound plates pinch work back and fourth. then hub pressed the 25 with each hand. grip work was mostly pinch work and plate curls, then changed over to the grip kit with about 6 different attachments to work the whole hand all and all a solid workout with the hands.  Adam let me know if you have any advice on certain exercises i should use over others for my grip work. Adam i am going to dallas texas on friday, so instead of taking tomm. off i was going to push my workouts up so that i have the weekend to recover. let me know if that works. thanks adam.

food dairy

3 raw eggs, raw yogurt, smoothie for breakfast. 1 pemmican bar as well.

lunch was almonds and a bannana 

diner was scallops with salad sweet potata and asparagus. desert was homeade pecan pie

another great day and a solid workout, thanks adam

May 18, 2009

Mondays workout

stacked clean and press ladders

16+16(1,2,3)x5

press ladder went really well i started the ladders at 4:10 and finished them at 5:00.

i was able to handle the kettlebell with proper form the clean to the press trying to push the kettlebell with max tension. it felt good at no time was i maxed out rest periods in between ladders was anywhere from 3 minutes to five minutes it was alot of volumeand very effective with trying to improve both my clean and press. After i finished the press ladders i had to take care of my daughter so i used it as recovery time i had no choice.  

I was fresh to some degree for my next workout witch was snatch weight ladder. i loved this. i did as follows set the gymboss at 30 minutes and went to work. i snatched a 16kg bell once with my left hand then   switched hands snatch and snatched it on the right hand.  Then i snatch 24kg bell left then right hand, put that down and snatched 32kg bell left then right hand. i worked in the manner until i hit 5 reps with each bell. my snatch is improving and at five reps with the 32kg bell my form was breaking down. after that i started at the 16kg bell again and work my way back up,reaching 5 reps with the 24kg bell in the alloted time. if my math is right i hit 170 snatches between the three bells in 30 minutes. great workout i was pretty taxed after that one thanks adam.

then i did the 5 minute clean test with a 32kg bell. that was tough i need alot of work in this area especially on the left side i held what i consider good form throughout the five min. i also rotated hands and finished with 36 cleans in five minutes. This was a great workout adam. thanks 

adam i have a few questions do you want me to follow the etk warm up routine before each workout, and do you have any helpful hints for post workouts. thanks

food diary today

3 raw eggs, raw yogurt, raw kefir, protein powder, and cream yogurt mixed into a shake for breakfast. then i had a bowl of oatmeal with raw butter, cocnut oil, rasins and walnuts.

lunch was 20 almonds. 

pre workout snack was more cream yogurt with berries.

postworkout dinner 8oz of kefir and a pemmican bar from us wellness meat 20 grams of protein. great day today looking forward to tomm workout. adam for tomm workout you said to do get ups for 10 minutes do one left and one right rest for several seconds . work with this pattern for a minute block, does that mean each get up should take me about a minute per side and i should really focus on tecnique and tension. thanks adam

May 16,2009 

  great workout adam thanks

10 sets of 80%of one rep max deadlift 2 to 3 minutes rest in between

  378 was my weight and that felt great right were it needed to be, perfect form and i handled the weight nicely.

Then kettlebell workout as follows clean and press 16kg-24kg-32kg.

  three reps each arm, with each kettlebell and that is one set. do 10 total sets

set 1

3/3 16kg

3/3 24kg

3/3 32kg

went very smooth work on max tension with each rep

waited 4-5 minutes each set

set 2

3/3

3/3

3/3

move a little faster through these, 32kg was tough sometimes had to wait a few seconds before next set.

set 3 

same thing little regrouping with the 32kg bell after 24kg bell

set 4 

16kg, and 24kg, wewnt smooth 32kg was tough and only got 2 on left side. made it up after right side was done

set 5

3/3 each bell, these were smooth even 32 kg got all tree.

set 6

3/3

3/3

2/3 with 32kg bell, left side only two, finish the third after right side

set 7

4 minut rest

3/3 on each bell

set8

3/3

3/3

2/3 32kg    my left side is weaker than my right in one arm movements, that will change with your help adam.

set 9 

3/3

3/3

2/3 left missed. after 24kg rested for 20 seconds before i went at the 32kg bell

set 10

3/3

3/3 

1/2 32kg dropped and finished the workout off with the 24kg bell

workout started at 10:30pm ended at 12:30 am 

adam that was a good one i feel it in my back , thanks for your help. i felt really good through this workout and really enjoyed it .

May 12 th 2009

first task

1. 3rep deadlift 

 425 for three reps

2. max body weight pullups

 15 deadhang pullups

3. 5 minute kettlebell snatch test

  75 reps

4. max pushups

 50

5. one arm shoulder press 

  32kg kettlebell 3 reps left side, 4 reps right side.  

May 13, 2009

 workout was to clean and push press 32 kg kettlebell, then after that snatch it for three reps, do these two exercises for 25 minutes.

the results for the push press on the left side was 7 sets, with 32kg bell. at around the 10:45 mark i switched to a 24kg bell and did that for 4 more sets.

right side was 7 sets with 32kg bell and 4 sets with a 24kg bell.

snatch results were left arm with 32kg bell was 6 sets and 6 sets with 24kg bell. same results for the right side