Deans GS training

[Dean Hubbard]

I have decided to do a role reversal and train GS style. I will dedicate 3 mths to the GS training then decide if this is a worthy path to follow.

Monday 30 Jan 06
Clean & jerk 2x24 6 reps x 10 sets
1x40 1 L/R 6 bw pullups
2 L/R 6 bw Pullups
2L/R 6 bw pullups
2x32 1 L/R
2L/R 6 bw pullups
1 minute rest between sets
This is day 1 of 90 so im off to a slow but productive start.

[Peter Sbirakos]

best of luck Dean. Keep us posted.

[Dean Hubbard]

Tuesday 14:00
trying out a new grip technique (hand a little sore) so i did complementry lifts in a curcuit style today.

1st round
swings 40kg x 10
cleans L/R 40 kg x 10
TGU L/R 32kg x 1
windmill L/R 32kg x 1
Inverted cleans & press 16kg x 5 L/R
hanging leg raises 10

2nd round
swings 40kg x 15
cleans L/R 40kg x 15
TGU L/R 40kg x 1
Windmill L/R 40kg x 5
inverted cleans L/R 24kg x 5
Hanging leg raise 10

[Dean Hubbard]

Wednesday 13:00

cardio training this afternoon followed by GS training tonight

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 24kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg bar
50 Back extensions
50 Wall ball shots, 6kg ball
50 Burpies
50 Double unders

Time: 14:32


18:00
Snatch training , felt a lttle tired as had a few clients today and worked with them ( no excuse though)
24kg - 8 reps warm up L/R
32kg - 6 reps x 12 sets L/R ( minute rest between sets)

[rapture]

Dean that is a super fast time,

great work man

[jameselliott]

DUDE! you are a machine! that workout almost had pukie knocking on my larynx at 32min!

Well done mate

[Acd]

Yep, thats Cranking.
Does this mean you will mix in Crossfit style circuits with your GS training?
Feel free to tell us not to post in your log.

[meshugga]

hey dean, nice work on the gs stuff, judging by the time on the "cardio workout" u did u should keep the cf style workouts comin.
good solid work on the 32k snatches too, u chould be crankin out a few reps in the 5min snatch challenge of the TSC.
cheers for the latest care package too. havent seen it yet but azz has informed me.
good man

Dean,

I am contemplating putting together a video of crossfit workouts similar to the "try this at home" DVD but with aussie athletes doing awesome feats of strength/fitness. I reckon this might be a good tool to use to sell this type of training to people and just be cool all around.

Your time on that workout is phenomenal so i would like to invite you to replicate it on video. I think you smashed the fastest time by 10mins!

Im also looking forward to getting the TSC on vid as well as the balmoral burn. Youll be at the TSC i assume?

let me know if your interested.

-James

[Dean Hubbard]

James,
thanks for the comments. I did not know if it was a great time or not?
I have not been training in the X fit workouts.I have done 2 work outs, fran once 4:10 and the one this week 14:32. give me 3-4 weeks as I am now training GS and X fit type training. i think I can get it under 10:00 and fran under 3:00. I will record it and post it in 3-4 weeks or so ( Not too bad for an oldie 38 :)
wait out
Dean

[Acd]

Fantastic times,and great targets too.

Try an assortment of the Girls/WOs that work well in companion to your GS and see what training effect you get.
I would be interested if you find it compliments your GS or other focus in a positive of negative way?

Currently over at Xfit this debate is ongoing whether such diverse training is compatible to Specialised focus or whether it can only remain as a Foundation program.

Re: the vid,if possible tape now and later for comparison, 30 seconds difference is a lot of different movements,its great to see the improvements side by side.

And Dude 35 is not old,you'll talk yourself into a grave. :wink:

[Dean Hubbard]

Friday 12:00
Tryed "fran" for the second time today
Boy did xmas catch up on me 6:02 to complete and did it hurt today.
Rohan - (they say love is blind) if you are in love with a girl named fran :wink:
I will video fran and others to make comparison with and mybe post a few
Deano

[Dean Hubbard]

New week, new target, 7 reps this week
I am doing 12 sets I will add a rep every week untill I get to 15 then I will
decrease the sets, and up the reps untill I can do 50 reps 3 sets

Morning training
pullups
1 x 8
1 x12
1 x 16
1 x 20
1 x 22.5
1 x 24
1 x 28
1 x 32
1 x 32
1 x 32 ( chin almost over)

afternoon training

Jerks with 2 x16 KB
1 set x 10reps
Jerks with 2x 24 KB
7 reps x 12 sets -- 7 kipping pullups between each set
(1 min Timed rest between each set)

Total =84 jerks and 84 pullups

[meshugga]

awesome times for fran dean, not lookin forward to wen u get back up here:( means im gonna have to flog shit outta myself to get near u, hehe. should be good though, and yea i'd say im in love with a girl name fran, she just doesnt come up often enough yet, hurts too much:)

[jamie douse]

dean,

please let me know if its not ok to post these qustions on your log.
to me your workouts are phenomenol (spelling?). how long have you been training like this?
i'm not real strong with pullups. any tips on getting up good numbers? will "cheating" and doing jumping pull ups etc help?

appreciate your advice

[Dean Hubbard]

Jamie,
I dont really train in the X fit workouts. I mainly workout with KB and run with my dog 3 times a week ( no more than 20-30 minutes). Im try to keep fit on a day to day basis. I will be doing the X fit work out posted on the X fit site as a compliment to my GS training ( goal is to jerk 2 x 32 kb 35 times) at the moment all I can muster is 8
As for the pull ups I try to do them as often as possible (4 time per week)
at a push I can get out 18 - 20 strict or about 30-35kipping.
Learn kipping from the x fit web site. there is a good video from eva on how to kip. all you want to do is pull up using different hand hold as often as you can. use ladders and multiple sets of 60-80% max to achieve your goal.
hope this helps. posting on my log is ok as i like to hear from other about thier training
any q&a just ask
kindest regards
Dean

[Dean Hubbard]

Wednesday morn
Fran again (3rd time) 5:09 droped a minute from last weeks 6:02 but still not as good as last years 4:10

snatch training this afternoon
16kb 1 set 10
24kb 1 set of 10
32kb 10 sets of 7 (1 minute rest between sets)

[meshugga]

are they unbroken sets dean??

[Dean Hubbard]

Rohan,
I have no break with the pullups 21,15,9 ( they are the easy part of fran) but the second set of thrusters I have a break around 5-8 then try to push out the last 9 in the last set (this time i had a rest at 6)
thrusters kick my ass every time by the second set :twisted:

[meshugga]

wish i could say the same thing bout tose pullups, they floor me. the thrusters are the easier part for me, but due to pullups i haven managed unbroken sets of thrusters much. i can usually push out the last 9 unbroken though.
do u do pulups or thrusters first??

[Dean Hubbard]

I do thrusters first then pullups, I go rock bottom with the thrusters (40kg) and for speed I kip with the pullups. I will video tape it the next time and post it ( so you can ave a look and laugh at me having a heart attack.) :lol:

[jameselliott]

Its a real equalizer that one! heavy dudes knock the thrusters out easy and use Straweights struggle under the bar!

Nice work dean.

[Dean Hubbard]

Monday
Shoulders a little sore from training so no endurance training this week.
Bar bell training instead
Power Cleans
55kg x 8
75kg x6
85kg x 1
(warm up)

Clean & jerks
55kg x 8
60kg x 6
65kg x 4
70kg x 2
75kg x 1

5 sets kipping pull ups 75
25, 20,15,10,5
( i think these are the problem for my shoulders) rhomboid/rotator cuff area. :(

[Dean Hubbard]

Wednesday Morning
4 k run

midday
power cleans ( technique training)
50 x 5
60 x 5
70 x 3
80 x 1
rock bottom on the squat

snatch technique training
25 x 5 x 5


Barbell jerks
50 x 5
60 x 5
70 x 3
80 x 1

night training
sled pushing
40 meter intervals
20kg x 2 +20 squats
40kg x 2 +20 squats
60kg x 2 +20sqauts
80kg x 2 +20 squats (No rest between sets)

1m high box step ups
20 ea leg +20 squats
18 ea leg + 18 squats
16 " " 16 "
14 " " 14 "
12 " " 12 "
10 ea leg + 10 squats These killed my quads, very taxing

assorted med ball plyometrics

Bit of a mixed bag today doing 3 workouts? but i felt good.

[Dean Hubbard]

friday
I decided to play with the bench press and dead lifts today
I have not done these this year!(long time between drinks)

bench press 10 sets of 3 reps 67.5kg
bent over row 10 sets of 3 reps 70kg

Dead lifts
5 x 80kg
1 x 120
1 x 130
1 x 140
1 x 150
1 x 155
1 x 160
I felt pretty good with the deads but there was not much left after 160 but the kettlebell training has keep my deadlift still resonable. I weight 78kg

[Dean Hubbard]

Monday

Squats supersetting pullups

Squats
70kg x 5 x 1 set
80kg x 4 x 2sets
100kg x 3 x 3 sets
110kg x 2 x 4 sets
120kg x 1 x 5 sets

pullups
10kg x 5 x 1 set
12kg x 4 x 2 sets
16kg x 3 x 3 sets
20kg x 2 x 4 sets
32kg x 1 x 5 sets

[Dean Hubbard]

joined the 100 club today

100 pull ups
100 push ups
100 squats
100 sit ups

Time: 13.23
tough workout but still does not compete with fran

[meshugga]

dean = ANIMAL
HUGE EFFORT mate.

[Dean Hubbard]

In order

100 pullups
100 pushups
100 situps
100 squats

12:45 :oops:
Not too bad as I knocked off 30 seconds or so from last week
I will try fran again on Friday :(

[Dean Hubbard]

the triplet:

deadlift 100kg
bench 60kg
power cleans 60kg
10,9,8,7,6,5,4,3,2,1

30 minutes allthough i wasnt really going for time

[Dean Hubbard]

cardio day
2 minutes skipping (last 15 secs double unders) 1 minute rest x 10

Total = 20 min skipping
10 min rest

[Dean Hubbard]

Well its been awile since I last posted a workout but I have a new direction with the world X meet. So I will post again for motivation and direction.
I will be starting back from then beginning with the 16 for the jerks and 24 for the snatches for a few weeks
I just hope that this new goal will keep me motivate to train untill Sept 9 as I usually slow after 4-6 weeks of most programs as boredom sets in.

Tuesday 27/6/06
Jerk training
8 sets of 12 jerks 2 x 16kg


Wednesday 28/
Snatch training
8 sets of 12 L/R 24kg

Friday 30/
Snatch/jerk training
4 sets of 12 snatches 24 kg
4 sets of 12 jerks 2 x 16kg
clean holds 4 x 1 minute 2 x 32
COC grippers trainer hold max time x 2 each hand

[Cameron]

What are you training up for Dean?

[Dean Hubbard]

Cam,
On Sept 9 there is a Girevoy comp on around the world. Snatch , traditional jerk and long cycle, 1 event or all 3. You register complete your session with the 24kg and see where you end up in the world
Deano

[Dean Hubbard]

Monday 3/July

8 sets of 13 jerks 16 kg(1 min rest between sets)
4 x 1 minute holds 2 x 24 kg
5 sets -ladder of 3 pullups (no rest)

Adding 1 -3 jerks every workout
After Fridays 4 x 1 minute holds with 2 x 32kg my traps killed on the weekend :evil:


294

[Dean Hubbard]

Wednesday training

I think training with the 16kg KB is not the way to go from this point forward so i will be using the 24 & 32

snatch 24 kg 1 minute rest between sets
1 x 23 L/R
1 x 18 L/R
1 x 15 L/R
1 X 15 L/R

Jerk 2 x 24kg 1 minute rest between sets
3 x 10
40kg Swing walks 15m x 8

[Dean Hubbard]

Friday 7

2 x 24 kg jerks
12,9,10,11,12,8,10
Last set did 1 jerk every 10 secs only got out 7 (tired)

snatch training
24 kg 20L/R, 20L/R, 10L/R 10 second hold between each snatch, 25L/R

[Dean Hubbard]

away for the week but took my 32 along for a ride

Monday 17 July
Snatches
Warm up
24kg 20 L/R x 4

Tuesday
Jerks
warm up
2x24kg 11, 12, 13, 12, 11

Friday 21 july
Snatch
21,21 22,23,L/R

[Dean Hubbard]

snatches 32kg

4 x 15 L/R

I have a minor glute tear so the snatching hasnt been going as planned
for the X world meet. we will have to see sept 9 how it goes.