JD's GS Traning Log

[jdavies]

Did 1 min sets on each arm with 20s rest between, trying to groove into the new GS style. Breathing is coming along, but stlll shaky for Jerks, and not happy with second movement of Jerk upward in particular.

GS Swing L/R 16kg
GS Swing OH L/R 16kg
GS Snatch L/R 16kg

Jerks L/R 16kg/20kg/24kg
3x2KB jerks 16kg

[jdavies]

22 March

Hills runs x5, slow down, fast up: Takes about 20min

23 March

16kg Snatch 1x20 L 1x20R (Taking about 2 mins, so 10rpm)
2x16kg SCCJ 1x20
20kg Snatch 1x10 L 1x10R
2x20kg SCCJ 1x10
24kg Snatch 1x5 L 1x5 R
2x24kg SCCJ 1x5

3x10 Fast Squats 2x16kg
3x20 Fast Claf Raises 24kg

3x8 Bi Curls 2x16kg (I have to throw them in - my wife likes the guns...)
3x8 French Presses 20kg

[jdavies]

Wednesday

Handstand Press on 2KBs (light wall support) x5
Wide Grip Chins x5
2x20kg KB Military Press x5
Narrow Grip Chins x5
Minimal rest between exercises (the amount of time it takes to get from one to the next)
Repeated x3

2x20kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Elevated deep pushups on 2KBs x8
Minimal rest between exercises (the amount of time it takes to get from one to the next)
Repeated x3

Hanging Leg Raise x5
28kg KB Turkish Getup Lx1, Rx1
Minimal rest between exercises (the amount of time it takes to get from one to the next)
Repeated x3

[jdavies]

Thursday

Hill Runs x5 (20min)

[jdavies]

Keeping it light before Paul's workshop tomorrow.

5x5
Squat jump
Renegade Rows L/R
Deep pushup Up

Rockclimber pushups on 2KBs 3x6

On 2KBs pushup position slowly into sitting leg hold for 5s and back x3
(Don't know what these are offically called...)

[jdavies]

Losts of GS swings and Cleans and Jerks (and a few Snatches at the end) over the four hours at Paul's GS workshop. Loved it.

[jdavies]

Monday

Rest

(Did a few light ascending Barbell Clean and Presses while waiting to run my classes at Nitro)

Tuesday
Sn 16kg 2min30s L/2min30s R
Sw 20kg 2min30s L/2min30s R
Increasing amount of time Snatching by 20s per session until up to the full 5minL/5minR
SCCJ 2x16kg 1min x3 with 25s rest between sets
Increasing amount of sets per session until up to x10, then will be decreasing rest time until resting only while racked
Cleans 2x16kg 20reps
Cleans 2x20kg 15reps
Cleans 2x24kg 10reps
Fast Squats 2x16kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

[jdavies]

Tueesday

Sn 16kg 3min L/3min R
Sw 20kg 2min L/2min R
SCCJ 2x16kg 1min x5 with 25s rest between sets
Cleans 2x16kg 20reps
Cleans 2x20kg 15reps
Cleans 2x24kg 10reps
Fast Squats 2x16kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

Thursday

Handstand Press on 2KBs (light wall support) x5
Wide Grip Chins x5
2x20kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3
2x24kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Elevated deep pushups on 2KBs x8
Repeated x3
Hanging Leg Raise x5 - 28kg KB Turkish Getup Lx1, Rx1 - 28kg Getup Situp Lx4, Rx4
Repeated x2

[jdavies]

Saturday

Sn 16kg 3min30s L/3min30s R
Sw 20kg 1min30s L/1min30s R
SCCJ 2x16kg 1min x6 with 25s rest between sets
Cleans 2x16kg 20reps
Cleans 2x20kg 15reps
Cleans 2x24kg 10reps
Cleans 2x28kg 5reps
Fast Squats 2x16kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

[jdavies]

Monday

Handstand Press on 2KBs (light wall support) x5
Wide Grip Chins x5
2x24kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3

2x24kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Elevated deep pushups on 2KBs x8
Repeated x3

Hanging Leg Raise x5 - 28kg KB Turkish Getup Lx1, Rx1 - 28kg Getup Situp Lx4, Rx4 - 2x24kg Double Windmills Lx4, Rx4

3x5L/5R Assisted Pistols (using 2 KB handles for last 2-4”)

3x8 Bi Curls 2x16kg
3x8 Tricep Extensions 2x12kg

[jdavies]

Wednesday

Sn 16kg 4min L/4min R
Sw 20kg 1min L/1min R
SCCJ 2x16kg 1min x7 with 25s rest between sets
Cleans 2x16kg 20reps
Cleans 2x20kg 15reps
Cleans 2x24kg 10reps
Cleans 2x28kg 5reps
Fast Squats 2x16kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

[jdavies]

Friday

Sn 16kg 4min30s L/4min30s R
Sw 20kg 30s L/30s R
SCCJ 2x16kg 1min30s x4 with 30s rest between sets
Cleans 2x28kg 5reps
Cleans 2x24kg 10reps
Cleans 2x20kg 15reps
Cleans 2x16kg 20reps
Fast Squats 2x16kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

[jdavies]

Monday

Sn 16kg 5minL/5min R
This was my first ten minute set - so is the beginning benchmark. I managed 115 reps 56L/59R, and I'm sure I could do more, but needed to experiment with the tempo a little. Going to move on to the 20kg next time witht he goal to compete with it in biathalon.
SCCJ 2x16kg 2min x4 with 25s rest between sets
Alternating Jumping Lunges 2x8kg 3x10
Fast Calf Raises 2x16kg on shoulders 3x20

Tuesday

LCCJ 2x16kg 6min
16kg 15s hold in rack, 15s hold overhead x5

[jdavies]

Wednesday

Morning Snatch Session

OASn
28kg L/R 8/8
24kg L/R 10/10
20kg L/R 12/12
16kg L/R 14/14
Staying on one minute per arm per weight

OASw
24kg L/R 1min/1min
Working with swings with 24kg since my goal is to compete with the 20kg in my first comp

[jdavies]

Afternoon C&J Session

32kg OASCCJ L/R
28kg OASCCJ L/R
24kg OASCCJ L/R
20kg OASCCJ L/R
1min on each arm

2x24kg Double Cleans 1min/1min rest x3

[jdavies]

Thursday

Morning General Conditioning Session

Handstand Press on 2KBs (light wall support) x5
Wide Grip Chins x5
2x20kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3
Hanging Leg Raises 2x5
Pushup position to elevated sitting position x5

Afternoon General Conditioning Session

2x20kg KB High Pulls x8
2x24kg KB Floor Chest Press x8
2x20kg KB Bent Over Rows x8
Pushups on 2KBs x8
Repeated x3
3x5L/5R Assisted Pistols (using 2 KB handles for last 2-4”)

[jdavies]

Saturday
Snatch day

OASn 24kg 1minL/1minR for ten minutes
OASw 28kg 1minL/1minR for four minutes

Overhead Squat 2x8kg x10
KB Burpees x10
repeated three times

[jdavies]

Sunday 25/4/10
C&J Day

SCCJ 2x16kg 3min
Imin rest
LCCJ 2x16kg 1minx3 (with min rest between)

OASCCJ 32/28/24/20/16kg 1minL/1minR no rest (other than to change kbs) for ten min.

Jumping Lunges 2x12kg x3

[jdavies]

Tuesday 27/4/10

Handstand Press on 2KBs (light wall support) x5
Wide Grip Chins x5
2x20kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3

2x24kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Pushups on 2KBs x8
Repeated x3

2x32kg Deadkifts 3x12

2x16kg Bicept curls
2x12kg overhead tricep extensions

[jdavies]

Friday 30/4/10
C&J Day

SCCJ 2x20kg 3min
LCCJ 2x24kg 2min, 1minx5
OASCCJ 28kg 1minL/1minRx2, 1minL/1minRx2
Overhead Squat 2x8kg 3x12

[jdavies]

Saturday 1/5/10
Snatch day

OASn 24kg 1min 15sL/1min 15sR x4 (ten minutes)
OASw 28kg 30sL/30sR x2, repeat
Jumping Lunges 2x12kg 3x10

[kbellguy]

Hi JD
Nice website!.....a lot of work put into that.

cheers

Mat

[jdavies]

Thanks Mat - they make these things as easy as possible these days don't they!

Monday 3/5/10
General Conditioning Session

2x12kg Bottoms Up press x5
Wide Grip Chins x5
2x20kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3
2x24kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Pushups on 2KBs x8
Repeated x3
2x16kg Bicep curls
2x12kg overhead tricep extensions
Repeated x3
28kg Turkish Getup L/R
28kg Getup Situp Lx4/Rx4
Leg Raises x8
Repeated x2

[jdavies]

Wednesday 5/5/10
Snatch day

OASn 20kg 2min30sL/2min30sR x2 (ten minutes)
OASw 24kg 1minL/1minR, 1min rest, repeat
Overhead Squat 2x8kg 3x10 3uperset with Burpees 3x10

[jdavies]

Thursday 6/5/10
C&J Day

SCCJ 2x20kg 2minx2, 5x1min 30s rest between

During this sequence I was trying to work on my launch when I must have leant the top of my head foward (in concentration?) and managed to clock myself with handle of the bell just on the inside top of left eye-socket. Bloody idiot... Tried to see set out but too much blood got in my eye, so I went inside, got patched up and finished the session.

Double Cleans 2x20kg 1min 30s rest x5
OASCCJ 32kg 30sL/30sR x2 30s rest between

[jdavies]

Saturday 8/5/10
General Conditioning Session

Handstand press x5
Wide Grip Chins x5
2x24kg KB Military Press x5
Narrow Grip Chins x5
Repeated x3
2x24kg KB High Pulls x8
2x28kg KB Floor Chest Press x8
2x24kg KB Bent Over Rows x8
Deep Elevated Pushups on 2KBs x8
Repeated x3
2x16kg Bicep curls
2x12kg overhead tricep extensions
Repeated x3
28kg Turkish Getup L/R
28kg Getup Situp Lx4/Rx4
Leg Raises x8
Repeated x2

Tuesday 11/5/10
C&J Day

SCCJ 2x20kg 1min15s, 30s rest, x5 9/8/9/8/6 reps
Double Cleans 2x20kg 1min 30s rest x5
OASCCJ 32kg 30sL/30sR x3 30s rest between

[jdavies]

Wednesday 12/5/10
Snatch day

OASn 20kg 3minL/3minR
OASw 20kg 1minL/1minR
OASn 28kg 30sL/30sR,OASw30sL/30sR rest repeat
http://www.youtube.com/watch?v=KnPcP5yBHWU
Overhead Squat 2x8kg 30s/Burpees 30s x3

[jdavies]

Saturday 15/5/10
C&J Day

SCCJ 2x20kg 1min, 30s rest, x6 9/8/7/8/7/5 reps
Double Cleans 2x20kg 1min, 30s rest x6
OASCCJ 32kg 30sL/30sR x4

[jdavies]

Monday 17/5/10
Snatch day

OASn 20kg 3min30sL/3min30sR
OASw 20kg 1min30sL/1min30sR
OASn 24kg 1minL/1minR, OASw 1minL/1minR rest repeat
Bar Hang 2x45s, 1x40s

[jdavies]

Back into it after a week off...

Monday 24/5/10
General Conditioning

MMA Drill x3
(Double Snatch/Squat/Press 8 reps each no rest between)
2x20kg, 2x16kg, 2x12kg

Floor Press 2x28kg x8
Deep Pushups on 2kbs x8
Guard Attack 2x20kg x10

Wide Grip chins x8
Hi Pulls 2x20kg x8
Renegade Rows 2x20kgs x10

Turkish Getup 32kg 1L/1R
Getup Situps 28kg 4L/4R
Leg Raises (slow lowering) x8
Knee Raises with 32kg Floor Press x8

[jdavies]

Tuesday 25/5/10
C&J Day

LCCJ 2x20kg 90s, 30s rest, x4 7/5/5/5 reps
SCCJ 2x20kg 1min, 30s rest, x4 7/7/6/6
10 Overhead Squats 2x8kg /10 Burpees, x3

[jdavies]

Wednesday 26/5/10
Snatch day

OASn 20kg 4minL/4minR 38L/37R
OASw 24kg 30sL/30sR, x2
OASn 24kg 45sL/ OASw 24kg 45sL, repeat on R
Bar Hang 3x45s

Monday 31/5/10

Have had niggling back injury so have been taking it easy...

General Conditioning

Wide Grip Chins/Floor Press with 2x28kg 8/6/4/2 no rest between
Renegade Rows L/R/Push up 2x24kg 3x6
Deadlift/Military Press/Bi Curls 2x32kg/2x16kg/2x12kg 3x10

[jdavies]

Sunday 6/6/10
C&J Day

SCCJ 2x20kg 1min, 30s rest, x6 8/8/7/6/4/5 reps
OALCCJ 24kg iminL, 1minR x2
Overhead Squats 2x8kg /10 Squat Thrusts/Rest, 30s each x3

[jdavies]

Monday 7/6/10
Snatch day

OASn 16kg 2minL/2minR/24kg 1minL/1minR/20kg 1minL/1minR/16kg 1minL/1minR
OASw 28kg 30sL/30sR, x2
16kg two handed swing to overhead hold 6x10s
2x12kg Jumping Lunges 3x10
Bar Hang 3x45s

[jdavies]

Tuesday 7/6/10
General Conditioning

Wide Grip Chins/Military Press 2x20kg 8/6/4/2 no rest between
Bent Over Rows 2x28kg/Deep KB pushup 8/6/4/2 no rest between
Squat 2x24kg 3x5
Bicep Curls.2x16kg/Tricep Extension 2x12kg 3x8
Floor Press 2x16kg with Knee Raise 3x12

[jdavies]

Tuesday 8/6/10
General Conditioning

Wide Grip Chins/Military Press 2x20kg 8/6/4/2 no rest between
Bent Over Rows 2x28kg/Deep KB pushup 8/6/4/2 no rest between
Squat 2x24kg 3x5
Bicep Curls.2x16kg/Tricep Extension 2x12kg 3x8
Floor Press 2x16kg with Knee Raise 3x12

Friday 11/6/10
C&J Day

SCCJ 2x20kg 1min, 20s rest, x7, 7/7/6/5/5/5/6 reps
LCCJ 2x28kg x1, 2x24kg x2, 2x20kg x4, 2x16kg x8, repeat
Overhead Squats 2x8kg x10/Squat Thrusts x10

Sunday 13/6/10
Snatch day

OASn 20kg 3minL/3minR
OASw 24kg 1minL/1minR/1min rest x2
16kg two handed swing to overhead hold 10x10s
2x12kg Jumping Lunges 3x12
Bar Hang 3x50s

Tuesday 15/6/10
General Conditioning

Wide Grip Chins 3x8
Bottoms Up Press 12kg 4/3/2/1 L/R, 16kg 3/2/1 L/R
2x20kg Double Snatch x5/Squat x5
2x32kg Floor Chest Press x5/Bent Over Rowx5
Bicep Curls 2x16kg/Tricep Extension 2x12kg 8/6/4/2 reps, no rest
TGU 16kg Lx2/Rx2 (back stability improving)
2x16kg Floor press with knee raises x12
Elbows to knees x12

Friday 18/6/10
C&J Day

SCCJ 2x20kg 2 min, 1 min rest, x2; 1 min, 1 min rest, x6
OASCCJ 32kg 1 min L, 1 min rest, 1 min R, 1 min rest, x2
Overhead Squats 2x12kg 30s/Squat Thrusts 30s, rest 30s, x3

[jdavies]

Light kb wrk while running kb classes at Nitro.

[jdavies]

Tuesday 22/6/10
Snatch day

OASn 20kg 2minL/ OASw 1minL/ OASn 2minR/ OASw 1minR, x2
2x20kg Sn 20s/Sq 20s/Press 20s, 60s rest, repeat
Bar Hang 2x50s, 1x40s

[jdavies]

Sunday 27/6/10
General Conditioning

Snatch/Squat/Press 15s ea @ 2x24kg, 20s ea. @ 2x20kg, 25s ea. @2x16kg
Wide Grip Chins 1x5, Bottoms Up Press 16kg 1x4 L, Wide Grip Chins 1x5, Bottoms Up Press 16kg 1x4 R
2x32kg Bent Over Row/Floor Press 5/5, 4/4, 3/3
Bicep Curls 2x16kg/Tricep Extension 2x12kg 3x8
TGU 28kg Lx1/Rx1, Getup Situp 28kg 1x4L, 1x4R, Leg Raises 1x8

[jdavies]

Thursday 1/7/10
C&J Day

SCCJ 2x20kg 2 min, 1 min rest, x2; 1 min, 1 min rest, x6
LCCJ 2x24 24kg 1 min, 1 min rest, x4
Overhead Squats 2x12kg 30s/Squat Thrusts 30s, rest 30s, x3

[jdavies]

Friday 2/7/10
Snatch day

OASn 16kg 4minL/ 4minR
OASw 1x24kg 30sL/30sR x2
OASw 1x28kg 30sL/30sR
2x12kg Jumping Lunge 20s/20s rest/2x20kg Squat 20s/20s rest x3

[jdavies]

Have had to have week and a half completely off on Docs orders due to continuing work-related injury, which has been REAL annoying since I was so keen to compete strongly on the 31st. Trained today and, as long as nothing gets worse, have two and a half weeks to build up some volume again, so I will hopefully still be there.

Saturday 10/7/10
Jerk Day
SCCJ 2x16kg 4min/1min rest, 1min/1min rest x6 managing 7-10reps/min
2x12kg overhead squat 20s/Squat Thrusts 20s/20s rest x3

[jdavies]

Ahhhhhhhhhhhhhh feels good to be swinging again...

Sunday 11/7/10
Snatch day

OASn 16kg 4minL/ 4minR
OASw 1x24kg 30sL/30sR x3
OASw 1x28kg 30sL/30sR
2x12kg Jumping Lunge 20s/2x20kg Squat 20s/ 2x20kg calf raise 20s/20s rest x3

[jdavies]

Monday 12/7/10
General Conditioning

Did two hill runs after training my morning group - want to be under 90kg for comp...

Bottums Up Press L/R: 8kg 10/10, 12kg 8/8, 16kg 4/4
Wide Grip Chin Ups/2x28kg Floor Chest Press 3x8/8
2x32kg Deadlift 3x12kg
28kg TGU L/R, 28kg Getup Situp L/R 4/4, Leg Raises 1x8, 2x16kg Guard Attack x16
2x16kg Bi Curls/2x12kg Tricep Raises 3x8/8

[jdavies]

Tuesday 13/7/10
Biathalon Specific
2x16kg 5min SCCJ
Rest 20min
16kg 3minL/3minR Sn

That's a PB for SCCJ - lasting 5 min

[jdavies]

Wednesday 14/7/10
Biathalon Specific
2x16kg 4min SCCJ
Rest 20min
16kg 2minL/2minR Sn

[jdavies]

Got the all-clear yesterday to get back into training properly. Felt good to go at it again.

SCCJ 2x20kg 1min/45s rest x5, 2x16kg 1min/45s rest x5
Floor Press 30s/rest 30s/Bent Over Eow 30s/rest 30s: 2x28kg/2x24kg/2x20kg
2x12kg Bi Curls, 2x12kg Tri Ext: 3x8 each

[jdavies]

Sunday 15/8/10
Snatch Day

Sn 16kg 2minL/2minR/Sw 1minL/1minR
1min rest
Sn 20kg 1minL/1minR/Sw 1minL/1min R
1min rest
Sn 16kg 2minL/2minR/Sw 1minL/1minR
Overhead Squat 2x8kg 30s/Squat Thrusts 30s/rest 30s x3

[jdavies]

Back after another annoying lay-off with only light work possible

Tuesday 7/9/10
Snatch Day
Sn 16kg 2minL/2minR/2minL/2minR/1minL/1minR
Sw 20kg 30sL/30sR x2
2x16kg Sn 30s/Squat Thrusts with push up 30s/rest 30s x2
TGU/halfTGU/Getup Situp 45s/15s L/R double rest between arms

[jdavies]

Wednesday 8/9/10
Jerk Day
SCCJ 2x16kg 1min/30s rest x10
OALCCJ 28kg 30s L/30s R/30s Rest x3
2x28kg Floor Chest Press 2x8
2x28kg Bent Over Eow 2x8

[jdavies]

Friday 10/9/10
Snatch Day
Sn 16kg 2min30sL/2min30sR x2
Sw 20kg 30sL/30sR x3
2x8kg Jumping Lunges 30s/Squat Thrusts30s/rest 30s x3
2x12kg Bicep Curls 2x12 alternating with:
2x12kg Tricep Extensions 2x12

[jdavies]

Saturday 11/9/10
Jerk Day
SCCJ 2x16kg 1min30s/45s rest x5
12kg Bottums Up Press x4L/x4R
16kg Bottums Up Press x4L/x4R
2x8kg Overhead Squat 30s/Rest 30s x3
28kg TGU L/R
28kg Getup Situp x4L/x4R
Leg Raises (5s lowering) x8