My Training Log Update - Days #42-45

 Here's my next training log update.  Last week was a bit of a lost week dedicated solely to active recovery with joint mobility due to a messed sleep and recovery schedule, due in part to the WKC coaching cert over the weekend before last.  Climbed back on the bandwagon today and changed my kettlebell routine to reflect advice given by Coach Catherine Imes during the cert.  So far, I've been practicing mostly the long-cycle clean & jerk, but I've decided to switch over to the biathlon - double-bell jerk and single-bell snatch - to perfect my kettlebell handling.  Better technique leads to both greater accessible performance thresholds and training longevity.  Who wouldn't want that?

Day #42 (06/06/2011) – Push Day


Warmup

Joint mobility – IntuFlow + pushing-specific joint movements


Rings Work

1.) Inverted L-handstand pushups with foot compression against wall, hips @ 90 deg


Reps: 5
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps


2.) L-Sit Dip Hold

Reps: 3 holds, 5s each
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg; Set #3 KB Snatch @ 16kg, 12/11 reps

3.) Tuck/Extended Legs Horizontal Bent-Arm Planche Hold

Reps: 5 holds, 5s each, graduating to 3 holds extended legs, 5s each from set 2 onwards
Sets: 3
Rest: 90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 12 reps; Set #2 – KB Snatch @ 16kg, 12/9 reps; Set #3 Jerk @ 2x16kg, 12 reps



4.) Ring Dips

Reps: 6
Sets: 3
Rest: 90s sets; Set #1 – KB Snatch @ 16kg, 12/11 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 KB Snatch @ 16kg, 12/11 reps


5.) Ring Presses


Reps: 8
Sets: 3
Rest: 90s


Cooldown

Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds


Day #43 (07/06/2011) – Active Recovery


Warmup

IntuFlow master routine


Chen Taijiquan

2 forms in mirror-image format

Prasara Yoga

Tumbleweed x 3

Diving Dolphin x 3


Day #44 (08/06/2011) – Pull Day


Warmup

Joint mobility – IntuFlow + pulling-specific joint movements


Rings Work


1.) L-Sit Pullup Hold (hold at ½ pullup)


Reps: 3 holds, 5s each
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 12/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 10 reps; Set #3 – KB Snatch @ 16kg, 12/11 reps

2.) Tuck Supine Row Hold (bent arm hold)


Reps: 5 holds, 5s each
Sets: 3
Rest:  90s sets; Set #1 - KB 2-bell Jerk @ 2x16kg, 10 reps; Set #2 – KB Snatch @ 16kg, 11/10 reps; Set #3 Jerk @ 2x16kg, 10 reps

3.) Wide (elbow-to-elbow width) True-grip Ring Pullups


Reps: 7
Sets: 3
Rest: 90s; Set #1 – KB Snatch @ 16kg, 11/9 reps; Set #2 – KB 2-bell Jerk @ 2x16kg, 9 reps; Set #3 – KB Snatch @ 16kg, 11/8 reps

4.) Straight-leg Ring rows from floor


Reps: 10
Sets: 3
Rest: 90s

Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, rabbit pose, seated twist, pigeon pose – all poses held for 20 seconds




Day #45 (09/06/2011) – Active Recovery


Warmup

IntuFlow master routine


Chen Taijiquan

2 forms in mirror-image format


Iron Palm

Tongbei arm-swinging – side-to-side swings, 2 mins

Bag-striking – 50 reps in 1 set, both hands, 6 forms per hand

Prasara Yoga

Spider Monkey x 3