Rant's Softcore Training Module

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Real Rant
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Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 01, 2009 7:17 pm

12/01/09

All done soft style with 16kg Power System bell with thick handle.


Warm up 3 minutes with swings.

Jerk 10 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 10 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and jerk 8 reps per minute for 6 minutes. One hand switch at 3 minutes.


I think these "jerks" are more like push presses.

Total time 27 minutes.

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Re: Rant's Softcore Training Module

Post by The Ginger Beard Man » Tue Dec 01, 2009 7:20 pm

Welcome back. Now get over to the couch thread, please.
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Re: Rant's Softcore Training Module

Post by Mickey O'neil » Tue Dec 01, 2009 7:31 pm

Wow. Still doing Bikram's?

I see you're giving the AKC fitness routine a go.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 01, 2009 7:51 pm

Mickey Mutherfukkin O'neil wrote:Wow. Still doing Bikram's?
Not in a few months. I plan to get back into it after the holidays. I needed a break from 2 years of those 4 walls and 26 postures.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 01, 2009 7:53 pm

Mickey Mutherfukkin O'neil wrote: I see you're giving the AKC fitness routine a go.

I found an AKC couch by accident that got me up to speed and have been running with it for about a month now.

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Re: Rant's Softcore Training Module

Post by Ericc » Tue Dec 01, 2009 7:56 pm

Welcome back

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Re: Rant's Softcore Training Module

Post by The Real Rant » Wed Dec 02, 2009 6:41 pm

30 minutes of yoga.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Thu Dec 03, 2009 7:32 pm

12/03/09

All done soft style with 16kg Power System bell with thick handle.


Warm up 3 minutes with swings.

Jerk 10 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 10 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and jerk 8 reps per minute for 6 minutes. One hand switch at 3 minutes.


I really like this workout. I'm tempted to added some snatches but don't want to over do things.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Sat Dec 05, 2009 10:36 pm

12/4/09

Warm up 3 minutes with swings.

Snatch 10 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.

Goblet squats for 4 minutes.
2 minute rest.

Overhead squats 10 reps per minute for 6 minutes. One hand switch at 3 minutes.

2 minute rest.

Clean and jerk 8 reps per minute for 6 minutes. One hand switch at 3 minutes.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Mon Dec 07, 2009 6:31 pm

Warm up 3 minutes with swings.

Push press 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and push press 6 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest
Goblet squats for 2 minutes.

I'm liking this workout. 3 days of this with 3 days of brisk walking/hiking should cover me through the winter.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 08, 2009 6:20 pm

12/08

3 minutes of swings for warmup

OALCCP w/16kg for 20 minutes. Switch on the minute @ reps per minute.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Wed Dec 09, 2009 7:49 pm

12/9

Squat/deadlift pyramid with 135

Squat 1,2,3,4,5,6,7,8,9,10 reps then dead 10,9,8,7,6,5,4,3,2,1 reps.

I shoot for 20 minutes. Today it took 22.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Thu Dec 10, 2009 6:46 pm

12/10


Swings for 6 minutes multiple hand switches.
2 minutes rest.
Push press 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 9 reps per minute for 6 minutes. One hand switch at 3 minutes.

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Re: Rant's Softcore Training Module

Post by The Ginger Beard Man » Sat Dec 12, 2009 7:34 pm

A couple of questions:
How's your bodyweight?
Are you still eating Paleo?
How do you feel wrt old injuries etc w/o the Bikrams?
Thanks.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Mon Dec 14, 2009 6:52 pm

Warm up 3 minutes with swings.

Jerks 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and Jerk press 6 reps per minute for 6 minutes. One hand switch at 3 minutes.

I think I have the jerk down as opposed to push pressing the bell.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Mon Dec 14, 2009 6:56 pm

Grim Hamundarson wrote:A couple of questions:
How's your bodyweight?
Are you still eating Paleo?
How do you feel wrt old injuries etc w/o the Bikrams?
Thanks.

My body weight has held steady at about 190. I was stuck at 215 for a long time.

No I am no longer eating Paleo.

So far no real issues with old injuries. OTW keeps me pretty flexible and so far injury free. 3 maybe 4 of these OTW workouts keeps me in good condition from an all around perspective.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 15, 2009 6:41 pm

12/15

Went for a 30 minute walk at lunch. Walked up and down 8 flights of stairs a bunch of times throughout the day.

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Re: Rant's Softcore Training Module

Post by Sofa King » Tue Dec 15, 2009 11:24 pm

I really need to get out of the couch thread more.

I understand your feelings on the Bikram. I go sparingly as blocking out 1.5 hrs is tough.
What kind of yoga are you doing?
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Re: Rant's Softcore Training Module

Post by The Real Rant » Fri Dec 18, 2009 3:31 pm

Sofa King wrote:I really need to get out of the couch thread more.

I understand your feelings on the Bikram. I go sparingly as blocking out 1.5 hrs is tough.
What kind of yoga are you doing?

Right now none.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Fri Dec 18, 2009 3:32 pm

12/16

Warm up 3 minutes with swings.

Jerks 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Cleans 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and Jerk press 6 reps per minute for 6 minutes. One hand switch at 3 minutes.

12/17

30 minute walk.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Fri Dec 18, 2009 7:47 pm

Warm up 3 minutes with swings.

Jerks 9 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.

Goblet squats/bodyweight squats for 6 minutes. 2 minute rest.

Clean and Jerk press 8 reps per minute for 6 minutes. One hand switch at 3 minutes.

All done outdoors. Sunny but cold.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Mon Dec 21, 2009 8:39 pm

Warm up 3 minutes with swings.

Jerks 12 reps per minute for 6 minutes. Hand switch at 1 minute.
1 minute rest.
Cleans 12 reps per minute for 6 minutes. Hand switch at 1 minute.
1 minute rest.
Clean and Jerk press 9 reps per minute for 6 minutes. Hand switch at 1 minute.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 22, 2009 5:52 pm

22 minutes on the Concept II rower.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Thu Dec 24, 2009 3:46 pm

12/23

Warm up 3 minutes with swings.

Jerks 11 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Clean and jerk 7 reps per minute for 6 minutes. One hand switch at 3 minutes.
2 minute rest.
Half snatch 9 reps per minute for 6 minutes. Hand switch at 1 minute.

This was my best session yet.

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Re: Rant's Softcore Training Module

Post by The Real Rant » Tue Dec 29, 2009 8:16 pm

12/24

22 minutes on C2 rower.

12/27

30 minute circuit of :

10 squats
5 pushups
5 Bikram situps
10 punches
10 kicks
12 stairs

Average heart rate 135.


12/28

30 minute circuit of :

10 squats
5 pushups
5 Bikram situps
10 punches
10 kicks
12 stairs

Average heart rate 140.



Today

30 minute on the C2 rower. Average heart rate 138.

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