This weeks workout logs

[Comrade Azza]

I recovered well after last weeks introductory high volume program.
There were no bent presses as intended on Sat. as i knew i had a workshop on Sunday afternoon.
This the schedule i'm following:

1 Double Kettlebell Snatch (2x24s) Monday, 22-08-05 10sets 3reps 13min
2 Double Kettlebell Clean & Military Press (2x24s) Tuesday,23-08-05 10sets 3reps 15min
3 Double Kettlebell Front Squat
4 Kettlebell Pullup
5 Double Kettlebell Swing

[Comrade Azza]

My workouts are all over the place. If you want see the sort of stuff I have been/was doing go to http://completestrength.blogspot.com/ I will try on post some more workout here..
http://completestrength.googlepages.com/kbells_plates.jpg/kbells_plates-medium.jpg
The kbells from the Qld TSC and the pink little 12..

[Comrade Azza]

9mins 32kg Clean and Jerks 3/3, 3/3, 4/4, 5/5, 5/5 Total 40reps
5sets x 5 reps Jandas
Pull-up BodyW 10, 8/2, 5/4/1, Front Squats 10, 10, 8/2
24kg2 Arm Swings 20 -> 100m jog
24kg1 Arm Swings 10/10 -> 100m jog
24kg2 Arm Swings 10 -> 100m jog

[Comrade Azza]

Goals for later in 2006
Current Goals:

1. Military Press 32kg
2. Deadlift 175kg
3. Pull-up + 10kg 18reps
4. Snatch 24kg/5mins 110reps
5. 24kg Pistol 5reps each leg



Current Maxs'

1. Military Press 28kg
2. Deadlift 150kg
3. Pull-up + 10kg 12reps
4. Snatch 24kg/5mins 94reps
5. 24kg Pistol 1-2 each leg

http://completestrength.blogspot.com/20 ... -2006.html (http://completestrength.blogspot.com/2006/03/goals-for-later-in-2006.html)

[Comrade Azza]

5s x 5r 2x24kg clean & military press alternating with 12kg tactical pullups 5s x 4r
2x24kg Front Squats 5s x 5r rock bottom.
Jandas 3x3
-
http://completestrength.googlepages.com/DSC_9410a.jpg

[Comrade Azza]

The Russian Recovery Session
Joint Mobility
1.5 Pood 1-Arm Clean and Military Press ladders alternated with body weight Pull-up ladders.
1-arm military press 1,2,3L/R pullups 1,2,3,4 x3 sets

1-leg squats (pistols) 3 sets stopping a rep before failure 8, 8, 6 L/R

H2H drills to finish

[Comrade Azza]

Had a great session on Sunday.
The focus was
Mobility, Strength and Defence.

Joint Mobility
wrists, elbows, ankles, neck[/*:m:3enf0g2l]
shoulders - russian pool, the egyptain[/*:m:3enf0g2l]
hip circles, knee circles[/*:m:3enf0g2l]
cossack drill[/*:m:3enf0g2l]
bodyweight squats[/*:m:3enf0g2l]
Dynamic Stretches
leg raises each direction[/*:m:3enf0g2l]
shoulder and chest openers[/*:m:3enf0g2l]
50 bodyweight squats, relaxed with full tidal breathing[/*:m:3enf0g2l]
20 Hindu push-ups, relaxed with full tidal breathing[/*:m:3enf0g2l]
Strength and Conditioning
1.5 Pood Clean & Military Press ladders alternated with bodyweight pull-up ladders-> 1,2,3: 1,2,3: 1,2,3[/*:m:3enf0g2l]
Bodyweight Pistols ladders-> 1,2,3: 1,2,3: 1,2,3: 1,2,3[/*:m:3enf0g2l]
Defence
Relaxed partner pushing advancing to striking[/*:m:3enf0g2l]
Relaxed defence absorption work[/*:m:3enf0g2l]
Movement and posture work[/*:m:3enf0g2l]
Speed and relaxation drills for strikes[/*:m:3enf0g2l]
Movement and strikes on the heavy bag and focus mitts[/*:m:3enf0g2l]
More Mobility
Forward and backwards rolls on concrete floor, focusing on relaxing and breathing to soften the roll[/*:m:3enf0g2l]
Duck walks into rolls[/*:m:3enf0g2l]
Stick tendon work[/*:m:3enf0g2l]
Horizontal rolls - spinal mobility[/*:m:3enf0g2l]
Relaxed Stretching
Contrast breathing concentrating on leg/groin/hip flexibility[/*:m:3enf0g2l]
http://completestrength.googlepages.com/image002.gif
http://completestrength.googlepages.com/atleta.gif
Done......

[Comrade Azza]

Nice Easy Session
Monday Evening

Joint Mobility
wrists, elbows, ankles, neck
shoulders - russian pool, the egyptain
spinal mobilty drill
hip circles, knee circles
cossack drill
bodyweight squats x 20

Strength and Conditioning
1Pood Snatch & Press ladders alternated with bodyweight pull-up ladders-> 1,2,3: 1,2,3: 1,2,3
1 Pood Turkish get-ups 16kg 1,2 x2 L/R

Nice easy session to loosen up after Sundays Mobility, Strength and Defence workout.
Tomorrow I have the day off so I will do two mini sessions..

Stretching
Fast and Loose drills..

[Comrade Azza]

The Previous Week..
Tuesday to Friday

Mobility drills everyday... Minimum
wrists, elbows, ankles, neck shoulders - russian pool, the egyptain
spinal mobilty drill
hip circles, knee circles
cossack drill
bodyweight squats x 20
-------------------------------

Conditioning drills...
hindu pushups, pushups on fists
pistols (1 leg squats)
various 2 and 1 arm swings
pullups ladders
-------------------------------

And a mix of....
forward and reverse rolls
Fast and Loose drills.. breathing and relaxtion drills... and movement training