Blogs

Tough week between the 4th of July celebrations and the heat.
Im still working hard tho. I need some work on my cleans so this next week will concentration on that aspect.

Monday 7/2
LC 2x26kg 2mins 7,7 2min rest
LC 2x28kg 2mins 6,7 3min rest
LC 2x22kg 5mins 7,7,7,7,7

Sumo Sqauts 1x40kg 50 reps
Snatch with gloves 1x16kg 6 mins 4 mis right 2 mins left 16 rpm
I lost energy and grip

Wednesday 6/4
LC 2x26kg 4mins 6,6,6,6
LC 2x28kg 3 mins 5,5,6 coach wanted 4 mins but I didnt have it today.
Run 4km

Thursday 7/5
LC 2x22kg 7 mins 7 rpm
Run 4km
hot as hell!!

off friday

Saturday 7/7
LC 2x26kg 10 rounds 1min on 1 min off 9rpm for 8 rounds round 9 reps, round 10 8 reps.
Exhausting! No oxygen in the Dungeon and hot as hell again!

Really need to focus on cleans. Im not getting the sweet spot I used to. Coming up on my toes more throws me of a little bit. Lets se how this week goes.
Thanks for reading!

Training is looking better this week. Got to use the 28s!
Monday 6/25

LC 2x26kg 1min 10 reps 1 min rest
LC 2x28kg 1 min 8 reps 3min rest
LC 2x22kg 3min 7,7,8

Sumo Sqauts 1x40kg 80 reps
Snatch work with gloves 8 mins 1x16kg 15-17 rpm
Run 3km

Tuesday -OFF

Wednesday 6/27

LC 2x26kg 1min 30 sec 13 reps 4,9
LC 2x28kg 1min 30 sec 14 reps 9,5
LC 2x24kg 4mins 7,7,7,7 28 reps

Circuit training- Hanging leg raise, Pushups on KBs feet on bench, Back extensions on roman chair, 1 arm row 28 kg,Russian twist with KB, Single leg lunge with racke KB, V snaps on bench. 20 reps per exercise no rest between.
10 mins on Plyo Box.
Thursday 6/28 2 - 1hr 30 min Yoga classes.
Friday 6/29

LC 2x26kg 3mins 7,7,7 21 reps
LC 2x28kg 3mins 6,6,6 18 reps
Run 4km-it was really hot . slow jog/ walk

Saturday 6/30
LC 2x24kg 6 mins 7rpm 42 reps
Row on Concept 2 5km.

SO this week wasnt my best. I was really looking forward to nailing my test set which was planned out for me on Saturday. As the week went on with record tempurtures, my energy level was plummeting.

Monday June 18
LC 2x26kg 2mins 7rpm 2 mins rest
LC 2x26kg 2mins 7,8 3mins rest
LC 2x22kg 5 mins 7 rpmm

Sumo Squats 1x40kg 50 reps
Snatch with gloves 1x16kg 15 rpm
run 3km

Tuesday 6/19
Yoga
Wednesday 6/20
LC 2x26kg 5mins 6,7,6,7,7
run 4km

Thursday 6/21
A.M. Yoga
LC 2x20kg 7mins 8,8,8,8,8,8,10.
Row on Concept 2 for 20 mins 4km

Friday 6/22
Rest day.

Saturday 6/23
LC test set for 10 mins 2x24kg result- 7 mins 30 sec 52 reps.
Not a good day. I was feeling pretty tired from lack of sleep from the heat this week. It will get better tho. Im not worried.
Thanks for reading!

Another great week! Im feeling strong and more confident everyday. My running is faster so Im thinking I should run longer? Also the yoga is helping tremendously.

Monday 6/11

LC 2x26kg 1min on 1 min off 10 rpm 2 rounds 3 min rest
LC 2x22kg 3 mins 8,8,8.

Sumo Squats 1x40kg 70 reps

Snatch set 1x16 kg with glove 8 mins (4 mins per arm)15,15,15,15 right 15,15,15, 8 left

Row on Concept 2 for 20 mins 4km.

Tuesday 6/12 Yoga 1hr 30 mins

Wednesday 6/13

LC 2x26kg 1min 30sec 4,9 1min 30sec rest
LC 2x26kg 1min 30 sec 9,5 3min rest
LC 2x22kg 4min 7,7,8,8

Circuit training - Hanging leg raise, Pushups on KBs, Back Extensions, 1 arm KB Row, Russian Twist, Split Lunge Squats with 16k racked kb, V snaps on Box. No rest between exercise. 15-20 reps per exercise.
10 mins on Ply0 Box.

Thursday 6/15 Morning Yoga 1hr 30 mins

Friday 6/16

LC 2x26kg 4mins 6,6,7,7 Run 4km

Saturday 6/17

LC 2x24kg 6 mins 7,8,7,8,7,8. Run 5km walk 1 km

** for the 3rd week in row Ive beat my 5k time. 27:44!

Looking forward to this weeks training!

This week started a little rough , but I got through it ok.
Monday 6/4

LC 2x24kg 2mins 7,8
LC 2x26kg 2mins 7,8
LC 2x22kg 5mins 6,6,7,7,7

Sumo Squats 1x40kg 50 reps
Snatch with Gloves 1x16kg 15,15, 10 ,0 right 15,10,0,0
I was beat!! Lost my grip couldnt handle snatch today.
Skipped Circuit training and Plyo Box.

Tuesday 6/5 No Yoga. Had an Acupunture appt in NYC for my hamstrings and hips.

Wednesday 6/6
Feeling like crap. The Acupunture most of released something that was making me feel sick. I did the workout anyway, hating every moment of it.

LC 4 mins 2x24kg 7rpm 3min rest
LC 4 mins 2x26kg 6rpm
4km run

Thursday 6/7
Yoga in the A.M.
LC 7 mins 2x22kg 7rpm
4km run

Friday 6/8

rest day :)

Saturday 6/9
LC 1 min on 1 min off 2x24kg 10 rpm 10 rounds.
Run 5k Walk 1k

Finished strong! Here is the video of the last 2 rounds of todays set.
http://youtu.be/GOzt5CEJtRU

Another great week.

Monday 5/28

LC 2x24kg 1min 10 reps 1min rest
LC 2x26kg 1min 10 reps 3min rest
LC 2x24kg 5min static hold set - 10 secs in each phase of LC.
2 rpm for 4 mins , 9 reps in 5th min.
Sumo Sqauts 1x40kg bell 90 reps
Snatch work with gloves 1x16kg bell 8 mins 15-17 rpm
Run 3 km

Tuesday Yoga

Wednesday 5/30

LC 2x24kg 1min 30 secs 5,9 reps
LC 2x26kg 1min 30 secs 4,9 reps 2min rest between
LC 7 min static hold set 10 sec in each phase of LC
2x24kg bells 2rpm for 6 mins 9 reps on 7th min.
Circuit Training - Hanging leg raise,pushups on kbs,Back extensions, 1 arm kb row 26kg, russian twist, split sqauts with racked kb, V snaps.
15-20 reps per exercise, no rest between.
10 mins on 2foot Plyobox.

Thursday Yoga

Friday 6/1
LC 2x24kg 3mins 8,8,8. reps rest 2mins
LC 2x26kg 3mins 7,7,7 reps.
RUN 4km

Saturday 6/2
LC 10 min static hold set- 10 secs in each phase of LC
2x24kg 2rpm for 9 mins, 10 reps in 10th min.
RUN 5k WALK 1k.

Very happy with my results this week. Endurance is coming together nicely.

It was another very good week! Very happy with my results. :)

Monday 5/21

LC 2 mins 2x22kg 8,9 rest 2mins
LC 2 mins 2x24kg 8,9 rest 3mins
LC 5 mins 2x20kg 8rpm.

Sumo Squats 1x40kg 80 reps

Snatch 10 mins 16kg 15 rpm with glove

Circuit training- Hangin Knee raise, Pushups on KBs feet on bench, Hyper back extensons, 1 arm row 28kg, Russian Twists, Split squats (lunge) with racked kb, Vsnaps!
15-20 reps per execrcise no rest between.
2 foot Plyo box for 10 mins.

Tuesday 5/22 Yoga

Wednesday 5/23
LC 2x22kg 4mins 8rpm rest 2mins
LC 2x24kg 4mins 7,7,7,8rpm
Run 4km

Thursday 5/24
Yoga in a.m.
LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm
Row on Concept 2 4km

Friday rest day!

Saturday 5/26

LC test set 2x22kg 10 mins 7rpm
Row on Concept 2 5km.

Sunday 5/27 Yoga in a.m.

Its coming together very well.
Looking forward to this weeks training.

Over the last four months I’ve logged in my training time, this is what I came up with:

75 workouts (usually about an hour in duration),
8+ hours of long cycle, w/2+ hours including long cycle with an extra swing
Average weight of 2,24kg bells
4993 total long cycle reps, total of 1,062,455 pounds moved (clean and jerk)

Assistance training consisted of:
5x5’s (:05 rack/:05 over head, anywhere between 1-3min)
Sumo Dead lifts from a deficit
Rack holds
Jogging
Airdyne
Squats
Band squats
Jump squats
Other GPP

The result? A 15 rep personal record and a Candidate for Master of Sport (CMS) ranking.

A special thanks to my coach Jason Dolby for all his help and guidance during this process. I look forward to the next step in the journey.

This was a great week of training. Worked in some LC sets. It going very well.

MOnday 5/14

1 min LC 22kg 10 rpm rest 1min
1 min LC 24kg 10 rpm rest 1 min
5 min static hold in each phase of LC for 10 seconds each 2rpm 4 min 1 min 8rpm
Sumo Squat 2x20kg x 70 reps
8min snatch 16kg 15-17 rpm
Row 20 mins

Tuesday 5/15 Yoga

Wednesday 5/16

LC 1min 30 sec 22kg 9,5.
LC 1 min 30 sec 24kg 9,5
LC 7 min static hold for each phase 10 sec.2 rpm for 6mins 1 min 8 reps.
GPP - circuit training
Plyo box for 10mins

Thursday 5/17 Yoga

Friday 5/18
LC 3mins 22kg 8rpm
LC 3mins 24kg 8rpm
4km run

Saturday 5/19
LC 10 static hold for each phase 10 sec.9 mins 2 rpm 1min 8rpm.
Made all my numbers. it was a good week! :)

This week was not my best. Had to skip Thursdays workout because of a busy schedule, but I fit in my yoga class in the morning.

Monday May 7.

Cleans 2x26kg 2min @13 rpm rest 2mins
Jerk 2x24kg 2mins @12 rpm rest 2min
Cleans 2x22kg 5 mins 11,11,11,12, 12 rpm
Circuit training GPP. Plyo box steps 10 mins.

Tuesday May 8 Yoga 1 1/2 hr.

Wednesday May 9

Cleans 2x24kg 4 mins 12 rpm. rest 3mins
Jerks 2x24kg 3mins 11 rpm. (4mins were prescribed)
My arms were fatiguing fast , just burned out.
4km Run.

Thursday Yoga 1 1/2 hr.

Friday rest day

Saturday May 12

Cleans 8 mins 10 rpm for 7 11rpm on the 8th min.
10 mins were prescribed, not sure why I stopped.
5km run 1 km Walk.

Overall it wasnt too bad of a week. I have a long way to go and Im enjoying the journey.

Cleans 2x24kg 1min 30 sec 21 reps 2 min rest
Jerks 2x24kg 1 min30 sec 19 reps 2 min rest
Cleans 2x22kg 4 mins 12 rpm long rest..

Circuit training
hanging leg raise, push ups on kbs feet on bench,back extensions,1 arm kb row 28kg, russian twist, lunge (split squat) with kb on shoulder alt legs, V snaps on plyo box
15 reps each exercise - NO REST BETWEEN -
15 mins on Concept 2 rower 2700 m.
Good workout! Emphasis on Cleans. Apparently they are my weak point in my lift. Coach tells me i need more trap involvement and bend forward more on back swing. Hopefully we can see some improvement when I video tape my set on Saturday.

I signed up for 6 months training wit Coach Rudnev and I am very excited to start my new journey to CMS. This will be perfect timing for the IKFF Nationals in November. This is the goal I made for myself this year and Im bound and determined!

First workout went like this:

1 minute Cleans 2x24kgs 15 reps 1 min rest
1 miute Jerk 2x24kgs 14 reps 1 min rest
3 mins Cleans 2x22Kgs 12 rpm 3-4 min rest
Sumo Squats 50 20kg bell
Snatches 16kg 3 min per arm with glove 15-17 rpm

It went well. Nailed all the reps given. During the snatch I did 18,18, 16R and 18, 17 14, L.

Ran 3kilometers.

Looking forward to the rest of the week!

MSanders

May 2nd

Cleans 2x24kg 1min 30 sec 21 reps 2 min rest
Jerks 2x24kg 1 min30 sec 19 reps 2 min rest
Cleans 2x22kg 4 mins 12 rpm long rest..

Circuit training
hanging leg raise, push ups on kbs feet on bench,back extensions,1 arm kb row 28kg, russian twist, lunge (split squat) with kb on shoulder alt legs, V snaps on plyo box
15 reps each exercise - NO REST BETWEEN -
15 mins on Concept 2 rower 2700 m.
Good workout! Emphasis on Cleans. Apparently they are my weak point in my lift. Coach tells me i need more trap involvement and bend forward more on back swing. Hopefully we can see some improvement when I video tape my set on Saturday.

May 4

Had to video tape today and also tomorrow

Hi Everyone! We flew all the way around the world today! From as far east in Asia as you can get to Los Angeles the long way. So if you don’t count the Pacific Ocean (no big deal right???) We flew all the way around I am putting in the pictures for this blog so it looks a little more like what we had in mind. I will have a new blog up today, so don’t spoil your dinner on this one

Thank you for reading!!!

jw

Dolby LC/24kg/70

Buckley J/24kg/38, S/24kg/76+76

Now that we got that out of the way we can move on to the important stuff

Over the past few days we’ve gotten more emails and questions than any of us have ever gotten before (Thank You!!!) So many of them were asking about how we can afford to do what we do that I thought it would be quicker and easier to answer you here than via email.

I don’t have money. I really don’t. In 2007 I was coming to the end of my time at Equinox and I was the same as all of my friends that worked there. I was broke. I couldn’t afford to do anything. I couldn’t go anywhere, take the courses I wanted to take, or buy the equipment I wanted to buy. The funny thing is I was making more money working for them than I am now.

2006 was a year of deaths and divorces in my family. I have no doubt that everyone reading this has had one of those periods in his or her life that ended in reflection. I had decided to make some big changes and the first thing I decided was my waiting was over. I liked Equinox but I was finished. It was safe and secure and largely supportive but I was bored and complacent. I needed a challenge so I quit and decided to go out on my own.