Thursday, February 25, 2010

Rocked the socks off the snatch test!

I rocked the socks off the snatch test with just under a minute to spare! Thanks to my training protocol and with the help of Danny I was well prepared for this very intensive and physically demanding 5 minute test.

So whats next? Well, I really believe in the motto...stop working out and start training! Having a challenging goal such as the 5 minute snatch test really helped me to step up my training and get serious. I am now reading the book, Convict Conditioning by Paul "Coach" Wade. This book is all about training for strength using old school calisthenics. There are 6 movement-types: pushup, squat, pullup, leg raise, bridge, and handstand pushup. Within these 6 movements there are 10 steps (the first step being the easiest and great for people just getting back after an injury or post surgery) and the 10th step is THE MASTER STEP. For example for a pushup you begin with wall pushups for step 1 and the 10th step is 50 reps of 1 arm push-ups per side. So the key is to be patient and make sure you master each step no matter how strong you are or think you are before you move on to the next step! Danny and I have decided that we were going to implement his program into our current program to see if we have some success. We are both training for the beast challenge (more on that later) so I think this would be a great way to prepare for the challenge.
I will continue to post my workouts weekly as I did before the snatch test but be will be goals to achieve!

Till next time...


Wednesday, February 17, 2010

Here I Come San Jose!

Alright, so I fly out tomorrow morning for a fun 4 day adventure and experience as an assistant instructor at RKC's level 1 training certification program. I am stoked! As far as the snatch test goes...bring it on!! I am ready to rock-n-roll!

Week 6 workouts:

Monday 2/8/10: NO TAPE for snatch protocol from here on out! 1x12 per side and 1x20 per side

KB workout: 3x max push-ups: 3x6 assisted pull-ups
3x10 reverse step back lunges with double 18lbs
3x12 2 arm swing with 53lb

3x6 hanging leg raises
3x6 ab roll

Cardio: 10 minutes of alternating jump rope and combo punches with Danny

Tues 2/9/10: Snatch Protocol- 1x21 per side 1x12 per side and 1x8 per side without rest! My hands began to really hurt so I had to back off. I did as many as I could my first set then 12 on each side without rest and meant to knock out another set of 12 but had to back off at that point.

Wed 2/10/10:Ashtanga Yoga

Thurs 2/11/10: Warrior Circuit

Fri 2/12/10: Snatch Protocol: 1x10 per side hand off (40 total) without rest. Rest and then repeated (total of 80) and then did 10 more on each 100 reps! BJJ class that night

Sat 2/13/10: Warrior Circuit

Sun 2/14/10: OFF- Happy Valentines Day!

Tuesday, February 9, 2010

9 more days until San Jose!

So I am heading out to San Jose next Thursday and time has flown by. Considering I found out that I have to snatch 100 reps just a few weeks ago instead of 58 reps I am feeling pretty damn good. My hands have really toughened up and I am snatching high reps without tape this week (no tape allowed during the snatch test but chalk is ok). My diet has been maintained, however I've noticed an increase of appetiate due to the intensity increase behind my workouts. I have changed some of my supplements since I first blogged about my diet.
Supplements that I take:
Morning routine: With breakfast (hard boiled egg and 1/4 unsweetened oatmeal OR 1/2 grapefruit) I take vit c...non synthetic ( I will write about the details of my supplements later when I am not focusing so much on blogging about prepping for San Jose). 1/2 teaspoon of taurine (focus booster) and alcar(energizer but better than caffine). I am out of maca and estera for now.
Pre workout: 15 minutes before w/o I take 1 capsule of Creatine Ethyl Ester-energy for muscles and sometimes about 1/2 tablespoon of black powder for an extra boost. (Again, more details later).
Post workout: 1 scoop of Sun Warrior Vegan protein powder (mixed with water) and small piece of fruit to help break down protein. I sometimes take another Creatine Ethyl Ester capsule.
Bedtime: If I am still hungry I will have an additional protein shake with a scoop of almond butter and/or a scoop of coconut milk.

Week 5 workouts:
Mon 2/1/10-KB w/o- 3x max push-ups and 3x 5 assisted pull-ups
3x8 step back lunges: 3x15 heavy swings with 44lb
3x10 ab roller: 3x10 weighted sit-ups with 18lb kb
finisher: snatches- 3x12 per side

Tues 2/2/10- Snatch protocol 3x12 on left and 4x12 on right
Yoga at Twisted Root Yoga studio (1.30) Great class!

Wed 2/3/10- Ashtanga Yoga and Snatch protocol 4x12

Thurs 2/4/10- Warrior Circuit (45 min kb class) and snatch protocol 4x12

Fri 2/5/10- Snatch protocol 4x12

Sat 2/6/10 and Sun 2/7/10- OFF...beat from all the snatches

Tuesday, February 2, 2010

WEEK 4 measurements and more

Okay, so to be completely honest with you I was NOT looking forward to getting my measurements taken this morning. After being sick, tearing my hands (taking time off with my snatch protocol) I knew that it wasn't going to be pretty. BUT to my surprise they really weren't that bad...they are still going down!!

2/2/2010 measurements:

Weight 129.4 (up) ( I am retaining more water right now...that time of month if you catch my drift)

chest: 33 1/2 (up)

shoulders: 38 1/2 (up)

arm flexed: 11 1/2 (up)

arm relaxed: 11 1/8 (down)

forearm: 9 3/4 (same)

waist: 26 (same)

waist around belly button: 27 5/8 (down)

hips: 36 1/4 (down)

quad: 20 1/8 (down)

calf: 14 (up)

I know that when I am on top of my diet and following my protocol I really see results fast. Now that I am feeling better and my hands are healing I am predicting better results next time.
I already blogged about the workouts I did at the beginning of the week so here is the rest:

Wed 1/27: Snatch protocol 4x12..tore blister on r hand so only got 3x12 on that side.
Ashtanga Yoga Primary Series

Thurs 1/28: Ashtanga Yoga Primary Series

Fri 1/29: My own KB/yoga workout while resting hands:
warm up with 3x sun salutation A and 3xB " "
15 BW squats, 10 step- back lunges per side, 15 sit-ups, and 12 push-ups

12 minute swing workout with 26lb kb...1 min active recovery: 1 min swings. During active recovery I did a sun salutation

50 suitcase crunches:30 bikes: 50 pushups within 3 rounds and 30 seconds in between each set of pushups.

*Ate at Eichardt's that night and did great (burger without bun and a green salad) but had a glass of wine and a few of Danny's garlic fries.

BJJ Class that night.

Sat 1/30: Took the day off physically but still followed my diet protocol b/c we were invited to eat at a friends' Sunday night...PASTA YUMMY!! Therefore Sunday was my cheat meal day instead of Saturday.

Sun 1/31: Asthanga Yoga Primary Series