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Khanage: harder, better, faster, stronger.

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TSR wants you: get involved with Power Hour. 10-04-2014
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    Yesterday:

    90mins spin training

    Today:

    Crossfit open workout 14:1

    10min AMRAP:
    30 double-unders
    15 power snatches (35kg)

    = 7 rounds + 8 snatches (308 reps total)




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    Open Week 1 Day 5

    1. AMRAP 3 Minutes
    Row 500m
    Max step-ups with dumbbells (16kgs) to 24 box in remaining time
    = 15 reps.

    2. EMOM for 14 Minutes
    Odd: 14 Pistols
    Even: 1 Squat Clean & Push Jerk @ 80% of Squat Clean 1RM
    = Done. 105kg clean and push jerk for me. HARD!

    3. AMRAP 4 Minutes x3
    15 Burpees
    12 Box Jump (24")
    9 strict pull ups
    Rest 2 Minutes between AMRAPs
    = 1 round + 6pu, 1 round + 1pu, 1 round + 1pu.

    Looking forward to a rest day tmo!



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    Today:

    Low volume recovery day.

    Snatch singles: 30, 40, 50, 60, 70, 75, 80, 85, 90, 95, 101x F,F,F, 80, 80, 80.

    Then some gymnastic tekkers/a couple of sets on: non-false grip muscle ups, chest to bar pull ups, bar muscle ups, handstand push ups.


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    Open Week 2 Day 2

    Front squat triples:
    60/80/100/120/130

    1. AMRAP 4:00
    Row 150m
    7 Hang Power Cleans 60kg
    = 3 rounds + 130m row

    2. 3 Rounds
    Max Rep Power Cleans at 60% in 30 Seconds
    Max Burpees to 6″ target in 90 Seconds
    Rest 2:00
    = P.cleans @ 80: 9/9/9
    = Burpees: 20/20/15

    3. 10 Rounds
    3 Bar Muscle-ups
    10 OHS 55kg
    15 Calories on the Airdyne
    Rest 30 Seconds
    = 32:00. Horrible...


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    Back squat x5:
    60/100/120/130/135

    15m Airdyne:
    220 cals

    EMOM 10m:
    Odd: Handstand push up:
    10/10/10/8/8
    Even: Strict pull ups:
    8/8/6/5/6

    15 min lower back mobility


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    (Original post by Khanage)
    Back squat x5:
    60/100/120/130/135

    15m Airdyne:
    220 cals

    EMOM 10m:
    Odd: Handstand push up:
    10/10/10/8/8
    Even: Strict pull ups:
    8/8/6/5/6

    15 min lower back mobility


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    You find HSPUs easier than pull ups?? o.O
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    (Original post by In One Ear)
    You find HSPUs easier than pull ups?? o.O
    Kipping handstand push ups (added knee/leg drive) - yeah!


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    (Original post by Khanage)
    Kipping handstand push ups (added knee/leg drive) - yeah!


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    Oh, right. I'm so bad at the kip it actually makes it harder 90% of the time and I usually end up falling off the wall .
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    Open Week 2 Day 3

    1. AMRAP 3 Minutes
    8 HSPU
    12 Box Jumps 24"
    = 2 rounds + 9BJ

    2. 4 Rounds
    Max burpee over 24/ box in 1 minute (step on and over box, no jumping)
    Rest 1 Minute
    Max Power Snatch @60% in 30 Seconds
    Rest 1 Minute
    = Burpee over box: 14/14/14/14
    = 60kg snatch: 7/8/6/7

    3. For time:
    120 DU’s
    40 Pull-ups
    90 DU’s
    30 Pull-ups
    60 DU’s
    20 Pull-ups
    = 13:56

    4. “Full body flush”
    Set the Clock to 15 Minutes
    From 0-6 Minutes
    80 Calories on the AD
    From 6-11 Minutes
    3 Rounds
    15 Wallballs 10kg
    10 Alternating DB Snatch 22.5kg
    From 11-15 Minutes
    Row 300m
    20 KB Swings 24kg
    Row 300m
    = All done at a moderate pace


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    (Original post by In One Ear)
    Oh, right. I'm so bad at the kip it actually makes it harder 90% of the time and I usually end up falling off the wall .
    Whereabouts do you crossfit buddy? Doing the open?


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    (Original post by Khanage)
    Whereabouts do you crossfit buddy? Doing the open?


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    Oh no I don't do cross fit, just casual gym training- just messed around doing HSPU because they are fun and a great shoulder exercise...

    Oh god no I'm no where near fit/strong enough to compete.

    Stats are 102.5kg bench, 105kg back squat (lel), 195kg deadlift, BW+30kg for 5 deadhang chins (or 15 @BW), 60kg*5 strict OHP, 5 head to ground strict HSPUs @78.5kg BW...

    Would have to get a fair bit stronger (and fitter) before I could do the workouts probably but it looks like awesome fun so its something I'd consider entering in the years to come.
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    (Original post by In One Ear)
    Oh no I don't do cross fit, just casual gym training- just messed around doing HSPU because they are fun and a great shoulder exercise...

    Oh god no I'm no where near fit/strong enough to compete.

    Stats are 102.5kg bench, 105kg back squat (lel), 195kg deadlift, BW+30kg for 5 deadhang chins (or 15 @BW), 60kg*5 strict OHP, 5 head to ground strict HSPUs @78.5kg BW...

    Would have to get a fair bit stronger (and fitter) before I could do the workouts probably but it looks like awesome fun so its something I'd consider entering in the years to come.
    Nice stats buddy, what's up with that squat though?!

    Anyone can do the workouts at any level - it's all scalable! Try one one day.

    -------

    Tonight I coached a class at the local crossfit gym, and then snatch after. Hit 90 for two singles but couldent get 101 or 100


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    14.2

    For as long as possible:
    From 0:00-3:00
    2 rounds of:
    10 overhead squats (43kg)
    10 chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    12 overhead squats
    12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats
    14 chest-to-bar pull-ups

    Etc., following same pattern

    = 135 reps. Horrible!


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    Today: Klokov seminar!

    Absolutely amazing. I'll update more when I have time...

    Snatch: up to 90, failed 95
    Clean and jerk: up to 120, cleaned 125 twice but failed jerk twice.


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    Yesterday:

    Re did 14.2, 134 reps which is 1 less rep! Damnit


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    Today:

    1. 4 rounds with a partner (change once 150m was rowed, averaged 8-10 sit ups)
    Row 150m
    GHD Sit-ups

    2. 4 Rounds
    Max Back Squats in 30 Seconds (Use 80% of your Front Squat max - 127.5kg)
    Run 200m
    Rest 2 Minutes
    = back squats: 6/5/5/4

    3. Klokov high pull x 5 reps
    = 20/40/50/60/70

    4. Klokov press x 5 reps (BTN snatch grip)
    = strict 20/40/50
    = push 60/70




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    Did a quick 30m sesh last night:


    30m blast in work, 1min rest per set

    Strict pull ups: bw x 8/7/6/5/5

    DB shoulder press: 20s x 15/12/10/8/8

    DB curls: 12s x 12/10/10/8/8

    Tricep ext: x4 sets
    Bb drag curls: x4 sets


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    My notes from the Klokov seminar if anyone is interested (ask me if you have any q's, it's all in basic not format on my phone(

    Lifts for max of the day at that given lift. Depending on how you feel that could be really heavy or relatively light. Don't do lifts that you aren't confident of getting as you will only reinforce bad lifts. Eg. He snatch 180 during the week but 'only' snatched 160 today as he wasn't feeling it.

    The max for the day concept with little to no misses is all over Russian and Chinese styles too. There may be something to this malarkey...

    On American lifting "Americans are cool to hang out with but only lift small weights" - hero!

    Snatch drills

    1) first pull up the just above the knee.
    - whole shoulder over the bar.
    - narrow stance, toes pointing out
    - legs doing all the work
    - aiming for a straight shin at the top position
    - bar starts in contact with the shins and stays in contact with the body
    - back angle remains constant throughout

    2) contact drill and high pull
    - start standing. Use the arms to bang the bar against the power point
    - lower to just above the knee and do a snatch pull contacting hard at the power point and bringing the bar up the body with an elbow bend (no shrug) to the bottom of the chest. Elbows to be pointing up and you should be on your toes where you will hold.
    - go straight up, no leaning back.

    3) feet slide drill.
    - this is a drop snatch from the toes with the bar starting on your head.
    - put clips outside your feel and use the slide to kick them away.
    - he's big on not jumping so the clips is used to get you to concentrate on sliding rather than jumping and landing.

    4) combine it all for a full snatch
    Make sure that you are always looking forward. Looking downs causes the upper back to weaken and you'll loose it.

    Clean & jerk drills
    1) contact drill again with the bar banging just above the knee.
    - same drill for the contact I.e. Arms doing the work
    - the pull ends at the waist band with a small elbow bend and on your toes.
    - elbows will be pointed up send shoulders will be slightly forward at the top of the pull (think chest caving in as an idea of how it looks).
    - again no shrug and concentrate on going up and not back.

    2) jerk drill from the toes with the bar starting on your head.
    - Clip in front to again slide out and kick
    - narrower (and shorter) finishing position than normal
    - finish with the back front straight and the front toe slightly in as normal
    - great cue to make someone go straight down instead of forward is to shove a fist an inch from their face!

    3) combine it all for a dull clean and jerk
    Again always look forward.
    accessory exercises

    Weak legs exercises

    1) Snatch grip deadlift off two 25's
    (You can do 2 dreads plus one snatch)

    2) Squat slowly down pause at the bottom to divide the two movements and up as fast as possible

    More front than back squats. 70/30 split.

    Weak back exercise
    1) Snatch grip straight leg deadlift off two 25's (You can do 2 dreads plus one snatch)

    2) snatch grip deadlift with normal grip (I.e no hook grip) this helps train your grip. This is used in a warm up until it fails then move to hook grip or straps (this can be used to warm up for snatch too)

    3) hyperextensions with a bar. Up fast and and control/slight pause at the top. Most athletes start with this and squat for ages before the are allowed to do rest

    4) snatch from the hang with a pause at the knee. Longer pauses for lighter weights. Hold until you've tired but not tired enough to snatch. Always look forward.

    Contact exercises

    1) use most days 5x5 ascending. Best for the snatch. Feet don't move. Stand bad goes into the hip and bend completely over with the bar still in your hip then to a high pull up to your chin and bring it back into your hips straight away. Use straps for this as the bar goes a above your chest and your wrists take everything. Weight is not important, technique is. Get someone to show you this one.

    2) muscle snatch onto plates to work the explosiveness of the legs. Work different heights.

    3) (works the same as 2). Jumping back squats. Do this after squats 3 times a week. Weight is not important, speed and maximum height is. 5x5 ascending.

    Weak arms for the jerk.

    1) press/ push press/ split leg press/ handstand press ups on boxes.

    Weak arms for the snatch

    1) klokov press. Behind the neck wide grip strict press. Do reps then and oh squat for the 5th rep.

    He prefers 2) sots press and on the 5th rep he stands (oh squat).

    3) drop snatch as heavy as possible.

    If you don't think that you're gonna get a lift don't do it. Only lift as heavy as you feel good about that day.

    Drop snatch gets you very confident for snatching so you drop snatch more than you snatch.

    4) to keep the bar from going in front in the snatch. Definitely use straps. 4 rows from squat to bottom of squat position and then finish by standing up on the 5th rep.

    5) jumping forward in the snatch position - broad jumps as far as possible. Strains balance and receiving positing. 10 jumps.


    Training split
    Bench kills flexibility and doesn't help jerk

    Squat max 3 times a week

    Monday/Wednesdays/Fridays mornings snatch and 4 other snatch exercises

    Evenings clean & jerk and 4 other clean exercises

    Tuesday/ Thursday/Saturday one workout on strength

    Diet and flexibility

    Once a month one day fast to clean out the system.

    Eats lots of salad and looks after digestion. Eat porridge and lots of probiotic (In mother Russia we say **** paleo and kick it old school da).

    Stretching. Small bit 2/3 mins before workout and after on the whole body. More is a lot of stress for the body as it's a micro stress for the body.


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    #Jumping back squats? Did not expect that...

    How heavy did he go on these as a % and how high are we talking here?

    Sounds a good way to injure yourself...
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    (Original post by Motorbiker)
    #Jumping back squats? Did not expect that...

    How heavy did he go on these as a % and how high are we talking here?

    Sounds a good way to injure yourself...
    Light, concentrating on form and speed. Like 40-60kg. Max effort jump. A lot of lifters do it


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