Tuesday, May 12, 2009

Deads, Pullups, and MV02

After giving my arm a rest for the last couple of days, it feels back to normal. I went to the gym to do my deads and pullups, and then came home to do MV02.

Deadlift: 215x5x3
Pullup Ladders: 1,2,3 x 3
MV02 15:15 w/ 16kg KB: 43 sets of 7

I felt great. No pain at all in the arm.

Saturday, May 9, 2009

Yesterdays Deads and Todays Meltdown

I am so out of the habit of writing in my log that I completely forgot to put down yesterdays work. Here it is:

Deadlift: 205 x 5 x 3
Pullup ladder: 1,2,3 x 4

I am rebuilding my deadlift from the ground up. I am really focusing on technique and not weight. I am hoping once I get back up to the poundage that I am used to, the technique will all be dialed in.

As for today, on a whim I decided to do the Meltdown. I don't know why, since it was the routine that F-ed up Josh's shoulder, but I tried it anyway. I got to about the 30th snatch and I felt a twinge in my right bicep. I did a couple more and realized it wasn't going away and stopped dead. I figured I would live to fight another day.

No more meltdown for me.

Thursday, May 7, 2009

Back in Business

Last week was a busy week. During those seven days I:

Took my last undergraduate finals...ever!

Needless to say, I barely had time to get a workout in, much less write about it. Now that we have the internet working in our new place, I can get back to my log.

Today I did a bunch of presses with the 32kg and the 24kg and my fourth ever V02 15:15 workout. Here's what it looked like:

Whole lot of press w/ 32kg and 24kg KB
MV02 15:15 w/ 16kg KB: 39 sets of 7

Sunday, April 26, 2009

MV02 15:15 Session #2

Before work this morning I thought I would get in an MV02 workout. I increased the sets by 15%, which brought the total to 29 sets of 7. It wasn't that bad. It got me breathing pretty hard but my form never broke down and my breathing remained in control. Pretty good workout.

16kg KB MV02 snatch: 29 sets of 7

Friday, April 24, 2009


Today I just did my second session of TGUs on the program minimum. Tomorrow, I do my second swing session and also MV02 at night.

32kg KB TGU: 5 minutes

Thursday, April 23, 2009

15:15 MV02 Protocol For the 1st Time

I guess you could say I'm a sucker. I bought into the hype and ordered a copy of KJ's Viking Warrior Conditiong. I read through it today and it is actually a pretty good read. He gets pretty deep into physiology and why his protocols work the way they do. I couldn't understand most of it, and I like to think of myself as pretty bright when it comes to this stuff, but from what I DID understand it looks pretty solid in the science department. So anyway, I found my MV02 cadence (turns out it is 7) and then rested a few minutes and got right into my first session.

16kg MV02 15:15 for 25 sets of 7 (175 snatches)

It went really well. It was a lot harder than I thought it was going to be. I'm probably going to do this 2-3 times a week using KJ's progression formula and see what happens.

Also, I tore two phonebooks today using the method I say on a video on straighttothebar.com last night. I don't know what the technique is called, but your palms are facing each other on opposite sides of the book. I was pretty stoked about it. Now I just need to find more phonebooks...

Wednesday, April 22, 2009

PM Swings, Core, and More BUP

32kg KB Swings: 12 minutes
Dragon Flag Negatives: 30 sec on/ 30 sec off for 5 rounds
32kg KB Side Bend: 3 sets of 10/side
24kg KB BUP: 10 singles per arm

Pretty good morning. I am enjoying doing the Program Minimum with the 32. I already feel more comfortable working with it after only one week.

Dragon Flags are tough. I can't do the positive portion from the floor up, so I have been working on negatives to get my strength up.