CanadaFLog entries
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Road to the ROP - Week Four - Day Four
Start: 7:04am Finish: 7:46am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x5 for a total of ten minutes. Practice: Clean & Press and Snatches - 2 sets of five per side with the 16kg TGU's: 32kg - 2-left/2-right 5:00 Rolle...
by: yadmit on: 2011/05/20 -
Week Four - Day Three
Start: 7:04am Finish: 7:55am Warm Up: 10:00 Practice: C&P and Snatches - 5:00 - 16kg bell - five reps per side of each. Manmakers: 12:00 with the 20kg bell - 200 swings Roller & Stretch: 16:00 Thoughts: I feel as though today went ...
by: yadmit on: 2011/05/19 -
Week Four - Day Two
Start: 7:04am Finish: 7:54am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. Practice: Clean & Press and Snatches - 2 sets of five per side with the 16kg TGU's: 20kg - 3-left/3-right 5:00 Prac...
by: yadmit on: 2011/05/17 -
Week Four - Day One
Start: 7:04am Finish: 7:52am Warm Up: 10:00 Practice: C&P and Snatches - 5:00 Manmakers: 12:00 with the 20kg bell Roller & Stretch: 15:00 Thoughts: Lost count on the swings.. it was at least 200 or so. Not too bad today. I think I...
by: yadmit on: 2011/05/16 -
Road to the ROP - Week Three - Day Four
Start: 7:06am Finish: 7:53am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. Practice: Clean & Press and Snatches - 2 sets of five per side with the 16kg TGU's: 24kg - 3-left/2-right 5:00 Prac...
by: yadmit on: 2011/05/13 -
Week Three - Day Three
Start: 7:01am Finish: 7:50am Warm Up: 10:00 Practice: C&P and Snatches - 5:30 - 16kg bell - five reps per side of each. Manmakers: 12:00 with the 20kg bell - 193 swings Roller & Stretch: 16:00 Thoughts: Started to peter out on the ...
by: yadmit on: 2011/05/12 -
Road to the ROP - Week Three - Day Two
Start: 7:07am Finish: 7:57am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. TGU's: 32kg - 3-right/2-left Roller & Stretch: 19:00 Whew.. the right side felt real good today.. almost easy. ha! ...
by: yadmit on: 2011/05/10 -
Week Three - Day One
Start: 7:08am Finish: 7:57am Warm Up: 10:00 Practice: C&P and Snatches - 5:00 Manmakers: 12:00 with the 20kg bell - 180 swings Roller & Stretch: 16:00 Thoughts: Really focused on swing form. I decided to drop the AOS requisite of 4...
by: yadmit on: 2011/05/09 -
Road to the ROP - Week Two - Day Four
Start: 7:04am Finish: 7:43am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. TGU's: 32kg - 2-right/2-left Roller & Stretch: 18:00 Well, that was fun! A little shaky on the first one, but got i...
by: yadmit on: 2011/05/06 -
Week Two - Day Three
Start: 7:04am Finish: 7:49am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. Manmakers: Manmakers: 12:00 with the 20kg bell Swings x20 Active Rest x60s (this was a variety of jogs/walk/jumping j...
by: yadmit on: 2011/05/05 -
Road to the ROP - Week Two - Day One
Start: 7:11am Finish: 7:59am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. TGU's: 24kg - 3-left 2-right Practice: Quad Hop - 5:00 The Crow - 5:00 Roller & Stretch: 16:00 Managed a dece...
by: yadmit on: 2011/05/03 -
Week Two - Day One
Start: 7:56am Finish: 8:36am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. Manmakers: Manmakers: 12:00 with the 20kg bell Swings x20 Jumping Jacks x60s Swings x20 Mountain Climbers x60s R...
by: yadmit on: 2011/05/02 -
Road to the ROP - Week One - Day Four
Start: 7:06am Finish: 7:51am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. TGU's: 24kg - 3-left 2-right Practice: The Crow - 4:00 Roller & Stretch: 18:00 Thoughts: felt good today. Nice c...
by: yadmit on: 2011/04/29 -
Week One - Day Three
Start: 7:05am Finish: 7:52 Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. Manmakers: Manmakers: 12:00 with the 20kg bell Swings x20 Jumping Jacks x60s Swings x20 Mountain Climbers x60s Rot...
by: yadmit on: 2011/04/28 -
Road to the ROP - Week One - Day Two
Start: 7:05am Finish: 7:44am Warm Up: Wall Squats x10 - Halos x10 (each way) and Pumps x10 for a total of ten minutes. TGU's: 16kg - 3/side - 5:20 Roller & Stretch: 19:00 Thoughts: Pretty good - really need to focus on every step in t...
by: yadmit on: 2011/04/26 -
Road to the ROP - I Hope
I found Pavel's Right of Passage interpreted by Anthony DiLuglio (RKC) from www.artofstrength.com the other day. And I got to thinking about MY training. I sometimes need a bit of an extra push from someone outside of myself, so this may be it. ...
by: yadmit on: 2011/04/25 -
April 20th, 2011
Start: 7:04am Finish: 7:51am Warm Up: KB 5:20 TGUs: 12kg - 5:30 - three per side - focus on form Manmakers: 16kg - 12:00 - 210 swings Roller & Stretch: 16:00 Thoughts: Pretty good today. Really trying to focus on the form for the T...
by: yadmit on: 2011/04/20 -
Okay Here's What I Did:
Start: 7:09am Finish: 7:56am Warm Up: KB Warm Up - 6:00 TGUs: 12kg - 5:50 - four per side, I think Manmakers: 16kg - 12:00 - 188 swings in total Roller & Stretch: 15:00 Thoughts: Wound up taking about a 90 second rest midway throug...
by: yadmit on: 2011/04/18 -
Program Minimum
Start: 7:05am Finish: 7:52am Warm Up: 5:20 - KB Tuck Jump Burpess: 10 TGUs: 5:10 - 3/side - 12kg Snatches: 5:00 - 20kg - 80 Roller & Stretch: 17:30 Thoughts: Made the short term goal of 80 snatches... next is 90... by the end o...
by: yadmit on: 2011/04/08 -
Program Minimum
Start: 7:04am Finish: 8:03am Warm Up: KB warm up - 5:20 Tuck Jump Burpees: 10 Manmakers: 12:00 - 20kg - 199 (missed it by one) Deadlifts: 135x5/185x5/185x5/185x5/2 05x5 Roller & Stretch: 14:00 Thoughts: Not too bad.. I noticed t...
by: yadmit on: 2011/04/07 -
Program Minimum
Start: 7:09am Finish: 7:57am Warm Up: KB 5:20 Tuck Jump Burpees: 10 TGUs: 16kg - 5:30 - three per side Squats: 95x5x10 Roller & Stretch: 16:45 Thoughts: Still trying to keep good form on the squats without going too low. I felt ...
by: yadmit on: 2011/04/05 -
Program Minimum
Start: 7:06am Finish: 8:01am Warm Up: KB 5:00 Tuck Jump Burpees: 10 Manmakers: 20kg - 12:00 - 205 total... 200 was the goal... --- Pushups: 5x5 Pullups: 4x5/1x3 --- Roller and Stretch: 15:00 Thoughts: Okay, broke the 200 barrier....
by: yadmit on: 2011/04/04 -
Program Minimum and Snatches
Start: 7:06am Finish: 7:53am Warm Up: KB 5:00 TGUs: 12kg (keeping an eye on form) 5:00 3/side Snatches: 5:00 20kg - 74 in total. Roller & Stretch: 22:00 Thoughts: Overall, not too bad. My goal with the snatches today was 80... I wa...
by: yadmit on: 2011/04/01 -
Program Minimum
Start: 7:09am Finish: 8:03am Warm Up: KB 5:20 Tuck Jump Burpees: 10 Practice Cleans: 5:00 Manmakers: 12:00 with the 20kg bell - 198 in total. Roller and Stretch: 20:00 Thoughts: Dumped planned DLs today. I just didn't seem too i...
by: yadmit on: 2011/03/31 -
Program Minimum
Start: 7:08am Finish: 8:00am Warm Up: KB Warm up - 7:00 with some shoulder mobility Tuck Jump Burpees: 10 TGUs: 12kg - 5:30 - didn't count reps Pushups: 5 sets of 10 Pullups: 3 sets of 5 and two sets of 4 Roller and Stretch: 17:30...
by: yadmit on: 2011/03/29 -
Program Minimum
Start: 7:01am Finish: 7:53am Warm Up: KB warm up - 5:00 Tuck Jump Burpees: 10 Manmakers: 12:00 with the 20kg - 167 total swings. Practiced Squats: 45lb (just the bar) x 5x10 Roller & Stretch: 12:00 Thoughts: Not too bad with the...
by: yadmit on: 2011/03/28 -
Program Minimum
Start: 7:01am Finish: 7:38am Warm Up: 5:00 KB Tuck Jump Burpees: 10 TGUs: 20kg, 5:22, 3/side Pull Ups: 5x5 Roller & Stretch: Upper body. 9:00 Thoughts: Dropped the planned DLs today. I had too much going on at the office today....
by: yadmit on: 2011/03/25 -
Program Minimum
Program Minimum I had a couple clients cancel at the gym tonight, so I thought, why not take advantage of the energy of the people around. I usually workout in the morning when it's empty or nobody is there... tonight, it felt different... kind...
by: yadmit on: 2011/03/24 -
Program Minimum - Plus Snatches
Start: 7:05am Finish: 7:51pm Warm Up: KB 6:00 Tuck Jump Burpees - 10 TGUs: 16kg - 5:30 - three per side Snatches: five minutes - 107 with the 16kg. Last time I did this (October 31st) I did 121. Roller & Stretch: 16:00 Thoughts:...
by: yadmit on: 2011/03/23 -
Program Minimum
Start: 7:17am Finish: 7:58am Warm Up: 5:00 KB warmup Tuck Jump Burpees: 10 Manmakers: 16kg, TH Swings - 213 in 12:00. Goal is 300. Roller & Stretch: 15:30 Thoughts: Slept in today for about twenty minutes. So, I dropped the BP and ...
by: yadmit on: 2011/03/21 -
Well, yesterday was weird.
Felt ill about noon on Monday and it hung around all day and into yesterday. I even took a day off from work. Had to be bad. So, because of that, I think I will hold off on workouts till Monday. Get some decent rest and get back at it next wee...
by: yadmit on: 2011/03/16 -
Progam Minimum
Start: 7:10am Finish: 8:04am Warm Up: 5:30 KB warm up Tuck Jump Burpees: 10 TGUs: 12 kg - 5:00 - three per side -- Front Squat: 95x8/105x8x4 SLDL: 120x8/125x8x4 -- Roller and Stretch: 12:30 Thoughts: Kept the TGUs light today to ...
by: yadmit on: 2011/03/14 -
Program Minimum
Program Minimum Start: 8:21am Finish: 9:11am Warm Up: KB Warm up 5:00 Tuck Jump Burpees: 10 Practice: cleans 5:00 Manmakers: 16kg - 12:00 - 30ish seconds rest. 203 total swings... Roller & Stretch: 16:30 Thoughts: the goal fo...
by: yadmit on: 2011/03/13 -
Program Minimum
Start: 7:05am Finish: 7:54am Warm Up: KB warm up 5:30 Tuck Jump Burpees: 10 TGUs: 20kg - 5:30 - three per side -- DL: 175x5x5 Roller & Stretch: 15:30 Thoughts: TGUs were pretty good today. Not as sloppy as they have been. Tu...
by: yadmit on: 2011/03/11 -
Program Minimum
Start: 7:06am Finish: 8:04am Warm Up: 5:00 KB Tuck Jump Burpees: 10 Manmakers: 12:00 with the 20kg 190 swings total - really wasn't keeping track of work/rest at this time -- Bench Press: 115x8x5 BO Rows: 110x8x5 -- Roller & Stretch...
by: yadmit on: 2011/03/10 -
Progam Minimum
Start: 7:09am Finish: 8:03am Warm Up: 5:00 KB warm up Tuck Jump Burpees: 10 TGUs: 20 kg - 5:30 - three per side -- Front Squat: 95x8x5 SLDL: 110x8/115x8x2/120x8x2 -- Roller and Stretch: 15:00 Thoughts: TGUs seemed a tad sloppy at...
by: yadmit on: 2011/03/07 -
Program Minimum
Program Minimum Start: 10:25am Finish: 11:14am Warm Up: KB Warm up 5:30 Tuck Jump Burpees: 10 Practice: cleans 6:00 Manmakers: 24kg - 12:00 - 34-45 seconds rest - total swings - 170 Roller & Stretch: 14:00 Thoughts: Cleans ar...
by: yadmit on: 2011/03/06 -
Program Minimum
Start: 7:08am Finish: 8:03am Warm Up: KB warm up 5:00 Tuck Jump Burpees: 10 TGUs: 29kg - 5:30 - three per side -- DL: 135x5/155x5x2/165x5/175x5 Pullups: 5x5 Roller & Stretch: 14:00 Thoughts: Pleased with the day. TGUs seemed fa...
by: yadmit on: 2011/03/04 -
Program Minimum
Start: 7:08am Finish: 8:03am Warm Up: 5:00 KB Tuck Jump Burpees: 10 Manmakers: 12:00 with the 20kg - work/rest about :20-:40/:15-:40 -- Bench Press: 95x8/115x8x4 BO Rows: 75x8/100x8x2/110x8x2 -- Roller & Stretch: 13:30 Thoughts: ...
by: yadmit on: 2011/03/02 -
Progam Minimum
Start: 7:10am Finish: 8:03am Warm Up: 5:00 KB warm up Tuck Jump Burpees: 10 TGUs: 16 kg - 5:30 - three per side -- Front Squat: 95x8x5 -- SLDL: 95x8x5 -- Roller and Stretch: 13:45 Thoughts: Good to be back in a gym! Not too ...
by: yadmit on: 2011/02/28 -
Sunday, February 27th, 2011
Sunday, February 27th, 2011 Start: 10:44am Finish: 11:25am Warm Up: KB warm up 5:00 Tuck Jump Burpees: 10 Manmakers: 12:00 with the 16kg bell. Rest was anywhere from 15-30s The following were the sets: 31/20/20/20/20/16/15/15/1 5/1...
by: yadmit on: 2011/02/27 -
Back to Kettlebells!
Back to Kettlebells! Start: 9:42am Finish: 10:21am Warm Up: KB warm up - 5:00 Manmakers: 12:00 min - 20kg - 30/30 work to rest Roller & Stretch: 17:00 Thoughts: Good to be back to the KBs. I think I'll need to up some intensity in ...
by: yadmit on: 2011/02/25 -
I Miss My Kettlebell - Part II
I Miss My Kettlebell - Part II Start: 6:30pm Finish: 7:34pm Warm Up: Treadmill 9:00 minutes walking and light run Pull Ups: BWx5x5 Bench Press: 95x10x5 --- BO Rows: 100x10/115x10/130x10x3 Inc Bench Press: 65x10x5 --- Bulgarian Spli...
by: yadmit on: 2011/02/22 -
I Miss My Kettlebell
I Miss My Kettlbell... So, we're vacationing in Palm Springs. We did Disneylnd, cruised through Newport Beach, visited Laguna Beach and now just relaxing for the next few days till we head back home. Not in any rush... it's 12C here and -30C th...
by: yadmit on: 2011/02/19 -
More Stuff
Start: 7:04am Finish: 7:49am Warm Up: KB warm up with some Joint Mobility Pullups: 10/7/5/6/5 was supposed to be 13/11/9/7/MAX TGUs: 24kg - 3/side 6:42 Roller and Stretch: 14:30 Thoughts: I think my brain shut my body down on the l...
by: yadmit on: 2011/02/11 -
Modified Program Mininmum
Start: 7:10am Finish: 8:05am Warm Up: Joint Mobility Pullups: 5/5/6/6/7/5/5 last two sets were supposed to be 8/9 TGUs: 16kg - 5:45 three per side Roller and Stretch: 16:30 Thoughts: Back is better. Not 100%, but better. Pullups we...
by: yadmit on: 2011/02/07 -
Program Minimum
Program Minimum Start: 10:15am Finish: 11:04am Warm Up: KB Warmup 4:30 Practice: Cleans/Presses: 16kg 5:00 Manmakers: 12:00 with the 24kg bell Roller and Stretch: 15:00 Thoughts: I many have tweaked my back a bit setting the bel...
by: yadmit on: 2011/02/06