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John Kaupp
08-21-2008, 03:05 PM
Monday 8/18

Hang Snatch 60kg 3x3
Snatch 70kg 2x4, 75kg 2x3

KB circuit w 16kg
10ea snatch
10ea tactical lunge
10ea around the body
10ea military press
3 rounds no setting the bell down.

Tuesday 8/19
Squat 2x225, 2x245, 3x2x265


Wednesday 8/20
Squat 2x235, 2x245, 2x255, 2x265, 2x275

Core circuit
10 walkouts
10ea partner fig 8 med ball toss
10ea side deadlifts 40kg
4 rounds

Thursday 8/21
Squat 2x225, 2x245, 2x265, 2x2x285

overhead single leg goodmorning 3x5eax10lbs

20ea 32kg kb snatch

josh everett
08-21-2008, 04:34 PM
John Great to see you on this forum... I'm looking forward to seeing your opinions on some of the training topics that pop up.

John Kaupp
08-22-2008, 04:24 AM
Thanks Josh. I finally decided to start posting my log after not keeping something formal for a while. This should help keep me honest and on track. I need to do it for nutrition as well but I'll take it one step at a time. Give me a call when you get a chance.

John Kaupp
08-22-2008, 09:52 AM
Friday 8/22

BWT 197

KB swings 3x10x40kg

Clean & Jerk 1x80kg, 1x90kg, 1x95kg, 2x1x100kg

Squat 2x235, 2x255, 2x275, 2x2x295

1-KB jerk 10eax40kg

John Kaupp
08-25-2008, 01:04 PM
Monday 8/25

Hang Snatch 2x4x60kg
Snatch 2x3x70kg, 1x80kg

Squat 2x225, 2x245,2x265,2x285, 2x305

Military press BTN 5x60kg, front 2x60kg (shoulder flaring up again)

GHD situps 3x10

John Kaupp
08-26-2008, 11:05 AM
Tuesday 8/26

Squat 8x135, 2x235, 2x255, 2x275
workout was interrupted bay an athlete being early for their workout. Probably a good thing though. 275 felt heavier than 305 yesterday.

John Kaupp
08-28-2008, 10:16 AM
Wednesday 8/27

Squat 8x135, 2x235, 2x255, 2x275, 2x295, 2x275
1-KB military press 3x5eax32kg

Knees felt a little sore today. Need to focus on sitting back more. Left shoulder still sore. first few reps of military were push press on the left side to get the shoulder warmed up and going.


[U]Thursday 8/28[U]

Squat 8x135, 2x245, 2x265, 3x2x285 <1min rest between sets
5x2x225 20sec rest

RDL 3x8x60kg

Kipping pullups 3x10

Squats felt a lot better today. stayed at 285 with minimal rest. Want to try and save it for tomorrow. Knees also felt better from yesterday.

John Kaupp
08-30-2008, 05:15 AM
Friday 8/29

Squat 8x135, 5x2x265

Power clean 5x80kg, 4x90kg

John Kaupp
09-02-2008, 08:26 AM
Monday 9/1
KB swings 3x10x32kg
kipping pullups 3x10

Hang snatch 5x40kg, 5x50kg
Snatch 5x60kg, 3x70kg, 2x75kg, 1x80kg, 1x85kg

Squat 2x235, 2x255, 2x275, 2x295, 2x315

1-kb military press 3x5eax32kg.

Not a bad day overall. Shoulder was feeling a little better on the military press. Squats were okay. Starting to get heavy.

John Kaupp
09-02-2008, 11:24 AM
Tuesday 9/2

Squat 135x8, 5x2x225 30 sec rest

Pistols 2x2ea
sitting pistols(from platform) 2x2ea

Allen Yeh
09-03-2008, 05:38 AM
John,

Wondering what your goal is at least for the interim?

John Kaupp
09-04-2008, 03:29 AM
I want to get my squat up to around 375-400lb. Squat has never been a strong lift for me. Also, I need to get stronger if I want my Oly lifts to go up. I have been stuck around 92.5kg snatch and 115kg c&j for a while. There is never a problem of motivation to train those. They are fun to me, especially snatch. I would always find a reason not to squat heavy or only do so occasionally. So i am trying to squat everyday for four weeks and limiting everything else so I don't over do it. so far I am liking having to get in the squat rack everyday. My squats are improving, and the sets are getting better as I get heavier, compared to what they used to be. Just trying to train the weakness I guess.

John Kaupp
09-04-2008, 03:31 AM
Wednesday 9/3
Squat 8x135, 5x2x265 45sec-1min rest.

John Kaupp
09-04-2008, 09:45 AM
Thursday 9/4

Squat 8x135, 2x255, 2x2x275, 2x2x295
Push press 2x5x135 shouler still bothersome or I'm just soft or both
rdl 3x8x80kg

Alt. Pikes 20
pikes 10
2 rounds

John Kaupp
09-05-2008, 05:35 PM
Friday 9/5

Power Clean 60kgx5, 80kgx5, 90kgx5

Squat 8x135, 5x225, 5x245, 5x265

Handstand walks 3x10yds


Felt the need to do a little volume in my squats. Felt good. The groove is getting better although not automatic all the time.

John Kaupp
09-08-2008, 12:31 PM
Monday 9/8

Hang power snatch 5x40kg, 5x50kg
Power snacth 5x60kg, 4x70kg

Squat 8x135, 2x245, 2x265, 2x285, 2x305, 2x325

Not too bad. 325 was heavy. form didn't break down as much as usual when I get this heavy, which is good. I haven't gone this heavy in a long time for a single let alone a double.

John Kaupp
09-09-2008, 11:28 AM
Tuesday 9/9

Squat 8x135, 5x225, 11x1x275

Snatch grip RDL 3x8x80kg


Why 11 sets? because 8, 9 and 10 felt good so I figured one more was in order. Felt good after hitting 325 for 2 yesterday.

John Kaupp
09-10-2008, 11:55 AM
Wednesday 9/10

KB swings 3x10x32kg

Squat 2x8x135, 5x185, 2x5x225

KB snatch (12ea, 15ea, 18ea)x32kg

Tried staying more upright in my squat. Notice that I have been letting the back angle drop some.

John Kaupp
09-11-2008, 09:40 AM
Thursday 9/11

Squat 8x135, 3x2x225, 3x2x245, 3x2x265


Stayed upright in all the sets. Third set of 225 and 2nd set of 265 felt great. Hit the groove right where I was supposed to, up and down, felt like an empty bar on my back. Bringing the hands in helped. Need to be consistent n finding that groove.

John Kaupp
09-12-2008, 11:03 AM
Friday 9/12

KB swings 3x10X40kg

Power clean 5x60kg, 5x80kg, 5x90kg

Squat 6x185, 4x4x245

1-KB jerks 2x8eax40kg

John Kaupp
09-16-2008, 11:31 AM
Tuesday 9/16

Warmup
3 rounds of
32kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5


Power Snatch 5x40kg, 5x50kg, 4x60kg, 3x70kg
Snatch 5x1x80kg

Squat 5x225, 3x255, 3x275

Staying more upright in the snatches. Man they felt great today. Bar is getting almost to the waistline a good majority of the time before the second pull. Felt quick on the way up and underneath the bar. I don't know if I feel faster from the positioning or the four weeks of squatting, but I will take it.

John Kaupp
09-17-2008, 11:11 AM
Wednesday 9/17

Warmup
3 rounds of
40kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power clean 4x60kg
Clean 3x90kg, 3x1x100kg

Front squat 4x185, 4x205, 4x225

I suck at cleans. My receiving positions is horrible due to a poor second pull, I think. Second pull on snatch is good, clean not so good. need to get better at cleans.

John Kaupp
09-22-2008, 01:14 PM
Monday 9/22

Warmup
3 rounds of
32kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5

Power snatch 5x50kg, 4x60kg
Snatch 2x70kg, 5x1x80kg(missed #4)

Squat 5x225, 5x255, 5x275

Push Press 4x5x60kg

All in all not too bad. Snatches were average to good minus the miss. Good pulls on the power snatches. Started leaving the second pull a little short. Squats were okay. Bar started getting lower as the sets progressed. Push press felt better on the shoulder today. Could still feel it, but not as bad as the last month or so.

John Kaupp
09-25-2008, 11:26 AM
Tuesday 9/23

Deadlift 5x120kg, 3x140kg, 1x170kg, 1x190kg


Wednesday 9/24

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power Clean + Jerk: 1+5x60kg, 1+5x80kg, 3x(1+5)x90kg

Front squat: 5x185lbs, 5x205lbs, 5x225lbs

RDL: 3x6x100kg

GHR situps: 3x20

John Kaupp
09-26-2008, 12:37 PM
Friday 9/26

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5


Hang clean 4x60kg, 4x80kg
Clean 3x90kg, 4x1x100kg, 1x105kg

Snatch push press+O.H.S. 1+5x60kg, 1+4x80kg, 1+4x90kg, 1+3x100kg

John Kaupp
10-02-2008, 06:17 PM
Wednesday 10/2

Burgener warmup w/ bar

Muscle Snatch 5x40kg, 4x50kg

Power Snatch 3x5x60kg

Squat 6x100kg, 6x110kg, 6x120kg

Pull from rack 3x10x120kg

Pullups 3x10

DB row 3x10eax80lbs

Toes to Bar 3x10

John Kaupp
10-07-2008, 03:28 AM
Friday 10/3

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power clean+front squat+jerk 2x70kg, 2x80kg, 3x1x90kg

Deadlift 5x120kg, 3x140kg, 1x160kg, 1x180kg, 1x190kg

John Kaupp
10-07-2008, 03:31 AM
Monday 10/6

Warmup
3 rounds of
40kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5

Muscle snatch 5x40kg, 5x50kg
Hang snatch 5x60kg
Snatch 3x70kg, 3x1x80kg(all misses), 2x70kg, 1x75kg, 4x1x80kg

Front squat 5x70kg, 5x90kg, 5x100kg

John Kaupp
10-13-2008, 07:42 AM
Wednesday 10/8

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

28:14

Thursday 10/9

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

14:56

John Kaupp
10-13-2008, 08:05 AM
Monday 10/13

Deadlift 3x120kg, 3x140kg, 3x150kg, 3x160kg, 3x165kg

John Kaupp
10-15-2008, 09:52 AM
Tuesday 10/15

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

13:32

John Kaupp
10-16-2008, 10:06 AM
Thursday 10/16

Burgener warmup with bar
Hang Snatch 5x40kg, 5x50kg

Snatch 3x60kg, 3x1x80kg(missed first two), 4x1x85kg (missed first three)

Squat 6x80kg, 2x6x100kg, 2x6x110kg

John Kaupp
10-17-2008, 04:44 PM
Friday 10/17

5 minute 24kg KB snatch test
126 reps

Did not set it down but not real good.

John Kaupp
10-22-2008, 01:22 PM
Monday 10/20

Hang Clean 5x40kg, 5x60kg
Clean 2x80kg, 2x90kg, 2x95kg, 2x100kg, 5x1x100kg <1min rest

Push Press 3x5x60kg

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
7 rounds in 14:38 (was supposed to be as many as possible in 20:00 but it got cut short).



Wednesday 10/22

10 rounds for time:
5 60kg snatch
5ea 32kg 1-arm kb jerk

15:36

John Kaupp
10-27-2008, 01:17 PM
Monday 10/27

Warmup
3 rounds of:
10 40kg kb swings
10 kipping pullups
10 20kg O.H.S.
10 dips

Power Snatch 5x50kg, 5x60kg
Snatch 5x70kg, 2x80kg(4 attempts, made 2&4), 2x80kg(4 attempts made 1&2),
3x80kg( all of them good)

Squat 6x90kg, 6x100kg, 6x110kg, 6x120kg

70kg Push press+ 40kg 1-kb push press 3x2x(5+5ea)

Snatch got better as it went along and as I focused more on making good lifts in my head before I lifted. Squats felt real good. The groove is getting better and easier to hit every time. Push press was okay.

John Kaupp
04-29-2009, 09:05 AM
Finally been training consistent for the last two months. Hopefully posting will be consistent as well. Been doing a lot of work capacity and density training (best description).

Monday 4-27

Warmup
3 rounds of:
10 32kg KB swings
10 20kg O.H.S

Workout:
3 O.H.S. - 80kg
2 SN pull from the floor (100 kgx5sets, 90x10sets)
Alternating between the two exercises, performed on the minute for 30 minutes (15 sets of each). Cycle time was about 20-25 sec for ohs and 15 sec for pulls.

3x10 20kg Turkish situps



Tuesday 4-28

S.S.S.T.
10 min of 24kg kb snatch- 180 reps
no set downs. Was going to do a quick 5 minutes and talked myself into 10 (usually goes the opposite direction in that regard). First 5 sets switched every 6 reps then switched every 5 from then on. First time doing it, not to bad. Just reopened a split on my palm from pullups the week before.



Wednesday 4-29

Warmup
3 rounds:
10 40 kg KB swings
10 BWT squats

Workout:
40kg 1-arm KB jerks (5eax5sets, 4eax10sets
5 kipping pullups (chest to bar)
Alternating between the two exercises, performed on the minute for 30 minutes (15 sets of each). Cycle time was 25-35sec on the jerks and 13-20sec on the pullups.

John Kaupp
05-01-2009, 08:26 AM
Friday May 1st

Hang Clean
40kgx5
50kgx3
60kgx2+2 jerks
70kgx2+2jerks

Clean&Jerk
90kgx1x2
95kgx1
100kgx1x7 (1:30 rest)

Front squat
90kgx5x2

Workout interrupted

John Kaupp
05-12-2009, 02:18 PM
Tuesday 5/12

Good Day today

32kg kb swings 3x10
Burgener warmup

Hang snatch
40kg x 6
50kgx 5
60kgx 3

Snatch
70kgx3
80kgx3x2
85kgx2x2

Front squat
85kgx6
100kgx3x3

BTN jerks
100kgx3
110kgx2
120kgx2

John Kaupp
05-21-2009, 07:45 AM
Thursday 5/21
Back to it after having the week off

Warmup
32kg kb swings 3x10
Burgener warmup
40kg ohsx5+sotts press x5

Hang snatch
40kgx5
50kgx5
60kgx4

Snatch
70kgx3
80x3x2
85kgx3

Sn PP+ohs+Sn Bal
85g 1+1+3
90kg 1+1+1

Sn PP+Sn bal
95kg 1+2
100kg 1+(1x3) all failed

Sn PP+ ohs
100kg 1+3
105kg 1+2

josh everett
05-21-2009, 01:54 PM
Hi John
Hey Poly had a pitching coach that has since moved on to the rockies... word is he was big into KB's for his pitchers... were you the strength coach at this time & do you have that program?
Josh

John Kaupp
05-22-2009, 05:08 AM
Josh,

if it is Jerry Weinstein, I was there for about a year with him. Chris Holder up at San Jose State was there before me and introduced him to the KBs, as far as I remember. He was big into the KBs and ball slams. I will check to see if I have the program somewhere.

John Kaupp
05-22-2009, 05:30 AM
Josh,

found a few files on my email and forwarded them to you. Let me know if you don't get them or have any questions.

John Kaupp
05-22-2009, 10:19 AM
Friday 5/22

40kg KB swings 3x10

then did random assorted kb movements for about 45 minutes

josh everett
05-25-2009, 07:52 PM
didn't recieve them...josh.everett@ucr.edu
do you like the pitchers KB program?

John Kaupp
05-26-2009, 06:42 PM
The stuff we did KB wise was good. I would have liked to do more cleans, db snatches and heavy squats with them. Overall, it was okay. I sent the email again. Had your old address the first time.

John Kaupp
05-26-2009, 06:46 PM
Tuesday 5/26

32kg KB swings 3x10

Hang c&j
50kgx5
70kgx3

C&J
90kgx2
100kgx1x2
105kgx1x5

Squat complexed with pistols

100kgx4 +1ea
110kgx(3+1ea)x5

weighted pullups
35lbsx5x4