Clear the focus

Ok..again the attempt to get back the discipline of journaling and establishment of new goals. RKC II in 2011. Looks like the option is July 8 in St. Paul. Time to pitch it to the CFO. Anyway..was inspired by fellow RKC George Lin in his work with the 40 kg and a client's goal set of piano play to get more familiar w/handling the 40. So the session went:

TGU's - 40 kg - 2/R - big disconnect in grip for L - 40(1/2), then 32 kg, 24 kg, 20 kg (x2) - 20 felt like a wrist watch :)

Laddering sets cleaning up the cleans was the focus, presses felt right - minimum rest:

40 kg - single - 8 per

32 kg - dble - 10

24 kg - dble w/press x 7

20 kg - dble w/press x 8

Bulgarian bag (Bg) - 15 center, 15 Halo/lasso per, 12 straight arm levers

2nd and 3rd set

40 - singles - 6 per - 5 per

32 - dble on the 2nd for 4, 3rd 1 C&P into windmill per

24 - dble C&P - 5 per - 4 per

20 - dble C&P - 6 per - tapped out on 3rd

Bg - 10/10/10/10 - 3rd just halos for 8 per

Squeezed in between 2nd and 3rd sets (sits between the 32's):

L-sits to tucked push ups for 3 to 3 second hold on sit x 3 reps

L-sits to planche to sit to planche x 4

L-sits to sprawl push up x 8

For fun - 20 kg BUP into windmill 1 per

Felt good to work w/the 40 see if it helps the Achilles heel of a 36 kg strict press........

Quick 'n easy

Nice overcast morning with a bit of dew on the grass. Had a good group of 4 participants joining for the session. Got a bit of an early start prior to everyone showing up, since I knew focus would have to be put with new participants (who got swings down quite quickly!). So the session was very simple:

*TGU's w/32 for 5 sets of singles per side

*2 warm up runs of 32 kg snatches for reps of 8 per

*100 (think maybe more around 120/130) of double 16 kg Clean & Jerks (long cycle) but broken into multiple sets of 10+ (worked in between others while coaching Amber - newcomer)

Simple.

Regroup

Most of Friday morning was not feeling all too hot. Eating and a quick 20 minute meditation had me on the foam roller at the Y for a bit and then worked on full bridges (wheels in yoga), wrestling neck bridges, handstands, straddles, L-sits, and one set of pulls. Was more of a recovery and alignment session, and included a 50 minute myofascial release class after.

Saturday morning had the privilege of again subbing at Revolutions, and lead the class through the hour. The session consisted of:

*Squats - bodyweight, goblet, cossack, overhead and segregated bottom section of two hands anyhow - followed later by two hands anyhow.

*Halos - Good Mornings - double clean & presses.

*few Spetsnaz rolls

Will be interesting to see how Tuesday feels after meeting peer group at the beach on Sunday and have bodyweight conditioning class on Monday evening.....

Kick up the cardio

Ok. Conquered through most of the previous goals, time to add some new ones. Will give until the next TSC (tactical strength challenge) held at the beginning of 2011. Need to get to the point of routinely presses the 32 kg as to participate in the Level II RKC and press the 36 for testing. Bumping up the cardio to work towards a SSST (secret service snatch test) of 200 reps w/a 24 kg in a 10 minute time point. This morning, hopefully being a kick off point went like:

*@ 10 minutes of stretching for warm up to include a couple of 16 kg windmills per into -

*100 reps w/16 kg (50 per side) of flip catches working in reps of 10 for 5 sets per

*32 kg TGU's w/windmill tops - singles per for 2 sets

*100 snatches w/16 kg working in reps of 20 per side for 4 - 1 set of 10 per

*32 kg clean & presses 2/R, 1+1/L

*32 kg squat - push press 4/R. 2+3/L for 2 sets

*Double 24 kg snatch to press for 4 into front squat for 4

*finished w/a 10 sec L-sit - 10 sec straddle - 10 sec planche' between two 24's

Nice sunny SD day for not having that great of a summer. Great morning!

Catch Up

Quick recap of Friday's Y session entailed:

*Single legged stretches up corner edged wall w/dynamic tension @ 30 second total hold per side

*Handstands - around 6 sets w/3 consisting of push ups

*combined w/Strict Pulls 3 sets - 15, 10, 8

*Straight legged raises - 2 sets 15, 12

*Korean dips 3 sets 6, 5, 4

*Planches for 2 sets w/15 lb hexagon dumbbells as base

*Participated in 50 minute myofascial release class

Sunday's session at the beach w/Dusan and Lisa went:

*32 kg TGU's - alternating sides for 3 sets per

*Bulgarian bag (Bb) 25 center swings 10 halo's per 10 O Goshi (judo throw) per (65 total swing) circuited in session for 4 sets

*combined w/dble 32 kg cleans - 3 sets 8, 6, 4 (also 1 dble 20 kg set for 9)

*Dble 20 kg clean & presses - 2 sets 9, 7

*combined w/single 32 kg presses 2 singles w/R, 2 failed attempts w/L

*Bottom up cleans w/32 - 2 sets 3, 2 w/R - 3, 1 w/L

*BUP w/20 kg (one clean) 6 R/4 L

*combined w/20 kg flip catch to waiter's press 5 R/4 L

*32 kg snatches to pull 5 per

*combined w/straight arm raises w/Bb for 10 into grip pulls for 8 per

*one no wall handstand! (although Mark assisted :)

Bada-bing...

My Church =)

Nothing like a nice crisp overcast morning at 'hospitals' break, a fine Scottish type morning w/o the bitter cold and wetness. Mark and Dusan joined the morning - nice to have the back in the swing of things. Started off a bit slower trying to work into things as stiffness is onset from previous sessions. Session went:

*Good mornings - 16 kg in mid back to warm up ham's and low back @ 8 reps

*Half halos w/16 kg 5 reps per into forward fold stretching

*16 kg presses to scapular/sternum stretch - 2 sets 6 per

*16 kg snatch to press 10 reps per

*Full halos w/16 5 reps per into folding stretch

*BU (bottoms up) Goblet squats w/16 kg - 3 curls at rock bottom - 6 reps

*L-sit - straddle - planche hold (line up the body)

Now work -

*Bulgarian bag (Bb) center swings (behind head) 25 reps (total sets thru session = 4) - last set combined 'ear' tosses for grip

*Round about 'Halo' swings 10 each direction (20 reps total) ditto thru to 4 sets

*Straight arm front raises overhead follow for 10 reps - the 4 sets

*Worked in 32 kg snatches for 4 sets in circuit combo w/Bb - 2 sets 5 per - 2/4 per

*Combined w/dble 20 kg snatches to press 3 sets 6/5/4

Played w/-

*20 kg BUP (1 clean) 3 presses per/2 sets

*20 kg BUP into windmill - 1 set 2 reps per

*Seated straddled/split stretch w/16 kg presses 5 reps per

Sun started burning away marine layer turning into nice day. Enjoyed watching some sea creatures play for a good 15 minutes in front of us. Couldn't tell if it was dolphins, sea lions, shark, etc. but seem to be having fun (or eating). Good day!

Frida(Y)

So I was a bit more inspired this week to work on handstands, with the progression of both my children's and a client's. Did somewhere between 15-20 wall handstands working on stacking the body to achieve a strong balance point. Also did quite a few sets w/push ups and noticed the outside edge line that Gray Cook/Pavel advocates works well in finding a particular line in the lat. Combined those with:

*Warmed up on foam roller and single legged active stretch up side wall

*my first few decent front lever raises (although no strong holds) - 3 sets of 3-4 raises

*followed /front lever tucks w/single legged extension - 3 sets of 4-5 extensions per

*3 sets of strict pulls 20, 12, 6

*3 sets of Korean dips 6, 8, 5

*3 strong gripped 45 lb strict presses on R - only 1 on L

*Participated in 50 myofascial release class.

Lats are quite a bit sore on Saturday evening. Dropped all numbers in Biometrics screening (LDL/HDL, BMI, etc) except blood pressure. Primarily systolic high - diastolic in range 1st stage prehypertension. Wondering if due to high pressured exercise, or married with 2 children and 3rd on way. All other criteria fall into play well, except veggie eating and stress =)

Start additional yoga practice....

O.k.

So some attempts at goals set back in March went fair and the double 32 kg press is still way in the making. But the L-sits to straddle planche and 10 second hold went ok. Still need to figure out how to push up into an extended arm position. The human flag is also still a work in progress, although every few weeks when attempting well enough creates a-ha moments. The wall handstands are definitely there for 10 second holds including push ups, but the continuation of the planche into a handstand - negative. Have to continue to convince my head of it so it can convince the body.

The additional income....ptoo ptoo ptoo....

The recorded footage is located here -

http://www.facebook.com/video/?id=558561401

Catch up

Ok..lil' bit of time in between weekend chores to catch up the blog a bit. Friday's Y session was more of a recovery session with a most of the time spent on the foam roller. But there was a good run of seated 'grip' presses with 35 lb iron grip plate for a running 4 set 5 rep per side continuous run. The other recent discovery I enjoy is a single legged stretch up the side of a jutted wall (supine) with both legs creating full tension and the extended leg's hip pulls into the ground. A few waiter's presses with the 35 preceded and followed the BU grip presses for 2 sets total of 6 reps per. Myofascial release class followed (tennis balls work very well in addition to the roller).

On to Sunday - better energy level and a chance to hang w/Ralph (fellow k-bell enthusiasts & strong!). The session went:

*Back to back (not releasing bell upon descent) TGU's w/32 kg per side

*2 sets alternating 40 kg TGU's

*40 kg swings 1st set 10 per side 10 two handed center (2nd-8/8/8, 3rd 5/5/10)

*24 kg strict press with 16 lb sledgehammer side extensions to stabilization - 3 sets per side 5/4/3 (actually 2 1/2 on L last run :)

*Nice bear walks w/32 kg in between to sprinkler points like a track - took @ 16 per side to get to one end - same to get back.

*Halo's w/16 lb sledgehammer 8 per side R up - 8 Per L up

*Dble 32 cleans for 6

*Dble 24 kg snatch to 5 press - 2nd to 4 press

*BUP w/24 kg 2 on R - failed attempt at L - retry got 1

*BU clean w/32 kg - easy on right - failed L

Good session.

Pullin' on Monday

Friday I missed my pull up session at the Y (just wasn't up for it), but was feeling good going into this evening. Had the goal to get in some front levers, but....

*Strict legged raises for 12

*Front lever tucks to single leg extension for 3 per side

*Strict pulls for 10

*Korean dips controlled for 6

*Attempt (poor) at front lever for 3, switched back to the tucks with 2 single legs per

*Strict pulls for 6

*Seated waiter's press w/45 lb plate for 6 per x 2 sets

*L-sit pulls for 2 sets of 8

*Participation in body weight class for 1 hour

Sunnyday

Strong day w/Ralph and Rocco at the local locale. Session -

*3 sets 32 kg TGU warm up

*Double snatch pulled to rack w/16 kgs for 10

*Bulgarian bag (Bb) swings - centerline 10 halo's 10 per Nage-wazas 6 per - second set staggered between double snatches - 15 center - 15 halo's per - 10 nage's per

*Dble snatch pulled to rack w/24 kgs - staggered sets of 6, 8, 4 (one set of 20 kg for 8)

*3 sets single 32 kg snatch (no rack) 8, 8, 6

*See-saw presses - 24 kg 6 per side

*Bottom Up 16 kg see-saw presses - 6 per

*Bottom up 20 kg windmills (c&p between each) for 3 per side - 2 sets

*half a dozen or so attempts at extended the elbows from straddled planche' hold (gettin' closer :)

Need to see if I can record goal attempts this week....

Shazam

Had great energy for Monday night's session at the Y prior to the bodyweight strength and conditioning class. Maybe the couple of late cancellations, good massage, strong energy from 4:00 client, or coming off Sunday's 40 kg get ups; but the session went:

*warm up on roller for @ 5 minutes

*12 nice and tight straight legged raises to bar - into 'treed' wide pulls for 12 - into 8 knee tucks to shoulder.

*18 lb 'body bar' lateral raises rotated into palm up 'crosses' for hold x 12

*2nd set straight legs for 10 into 8 pulls into 6 tucks

*BUP w/45 lb plate - one clean into 4 strict presses on R - 2 + 1 (rest in between) on L

*Fully tucked front lever pulls for 10

*10 - 45 lb plate waiter's press (strict no flexion hip/knee) both L & R

*L-sit pulls for 8

*6 - 45 lb waiter's press L & R

*L-sit pulls for 6

*3 Windmills w/45 L & R

*Participation in 50 BWSC with pistols, straddles, pikes, squats, alligator walks, SLD's, etc....

Tempo Sunday

Gorgeous morning to be at the beach. The usually 'hospital' spot was the venue for the following:

*2 x per - 32 kg TGU's

*2 x per - 40 kg TGU's

*swings w/40 kg 10 per for singles 10 center

*Bear walks w/32 for 8 per side into dble cleans for 6

*Dble C & P w/24 kg for 5

*Dble Strict press w/24 kg for 4

*Bears for 6 into dbl cleans for 4 - 32's

*Dbl 24 C & P for 3 - Strict press for 3

*3rd set Bears for 6 per (no cleans)

*Dble 24 C & P for 3 - Strict for 2

*Goblet squats w/40 kg - 3 sets of 5

*L-sit to tucks to straddle to planche' (4 attempts, all w/strong holds - still no push away tho)

Few days left to produce some goals...

Y Mondays

Back to the Y a bit early for BYOB (bring your own body) - bodyweight strength and conditioning, gave me about 40 minutes to put a session together. After rolling out on the foam roller for a wake up to the body, the session went:

*Zerchers - 4 sets on the smith rack (no rack avail.) @ 135 lbs for 8, 7, 6, and 10

*Bottoms Up Sots Press w/25 lb iron grip plate 3 sets of 5 per side (3rd set clean before each)

*Pistol squats w/45 lb plate 2 sets of 2 per

Participation in 50 minute body weight class w/various shuffles, pikes, burpees, spetsnaz rolls, sld's, pistols, etc.

Simple and efficient.

Hospital Sunday

Finally, after a bit of a hiatus from Sunday beach session - got back on track. Down at the 'hospitals' break near the cove, the session went:

*5 x Turkish Get Up (TGU's) per side w/32 kg

*Bear crawls w/32's for 7 per side into double cleans x 6 into push ups x 12 (2nd set same)

*Swings w/bulgarian bag x 10 into 'halo' swings each direction x 10 per for 4 sets total (staggered amongst other movement)

*one more set of 32 kg dble cleans for 5, and 1 set with 24 kg for 10

*16 lb sledgehammer scapular stabilization drill - 1 set for 5 per, 2nd for 3 per

*Flip catches w/20 kg for 8 into flip catch waiter's press for 6 per (2nd set flip for 6, flip/press for 6)

*20 kg snatches (singles) for 25 R/25 L - one switch

*L-sits, into straddle into one failed handstand and almost on 2nd - L's into straddle into planche' (short hold) for 3 x

Good day!

My version of 100's

Got a new play toy! A small bulgarian bag (BG) to try out from fellow RKC Franz! So off to the Y prior to a myo-class for some work. My version of 100's (a pun on Pilates) went like:

*Halo swings w/BG for total 100 volume (50 each direction split into sets of 5 @ 10 per)

*100 swing pullovers - 5 sets of 20

*50 pull ups combined w/50 push ups between two foam rollers

Other tidbits included:

5 sets of handstand pushups 3 of 3 reps, 2 of 2

1 strong set of BUP with 45 lb iron grip plate of 3 on R, 35 lb for 4 on L

3 sets of 5 per strict waiter's press w/45 lb plate

4 sets of 5 strict Korean dips

3 sets of 10 full (overhead lockout) frontal raises w/BG

Participation in 55 minutes myofascial release/core conditioning.

Previous days of planche' practice went well but flag needs some attention.

Sunday Monday

K...see about a quick re-cap of Sunday and Monday's session. Sunday was nice to work and try to properly perform movement while working w/Kristina and Angela from the club. After a brief warm up walk, a down and dirty DeadLift (DL) session went:

*205 lbs x 6, 255 lbs x 6, 275 lbs x 6

*Barbell (BB) Clean & Press (C&P) 40 kg x 6 for holds of 20 sec, 15 s, 12, 10, etc

*L-sit pull ups (pulls) for 10

*L-sits to V-sit straddles - 2 sets of 10

*L-sits to front tuck holds for 5, L-sits to straddle planche' for 4, L-sits to front tucked straddle holds for 4 (couple of nice ones in there for strong holds)

*Lil' playing w/the frisbees of straddles to pikes

On to Monday. After a extensively long day starting at 6 am, I was able to squeeze in some work at the Y prior to BYOB (bring your own body - bodyweight strength and conditioning class). Started out with:

*Straight legged raises to strict pull, alternating 1 for 1 til' 10

*Overhead waiter's press w/25 lb 'iron grip' plate into overhead squat 5 per side

*Front lever tuck pulls for 10

*Sots waiter's press with 25 lb plate for 5 per

*Front lever tuck pulls for 10

*Sots waiter's press with 35 lb plate 1 on L (i suck) and 4 on R (really have to work on this)

*Strict pulls for 7

*35 lb plate pistol squats for 5 per (these were nice and smooth), 2 set for 3 per

*One Handed Pulls (OHP) 2 for 2 per alternating :)~

*45 lb plate waiter's press for 2 sets of 5 per

*35 lb Bottoms Up (BU) Windmills alternating for 2 per

*Participated in hour bodyweight strength class

Definitely the 10 sec planche' hold will be first goal to achieve soon (must be this month) w/10 sec human flag to follow. Handstands on Friday's session are becoming more and more comfortable. Soon will see............

Tah dah

Ok...finally back on track trying to keep up. A July worth of remodeling (still currently in progress) caused slacking on journaling. And this is put up or shut up August on goal time.

Had a few good sessions w/nephew Larry, but no entry logs. The one thing that has progressed over the past month are O(ne) H(anded) P(ullup)'s. Strongest so far are 3 strict R, 2- L.

Onward to this evening - being able to get to the YMCA about an hour prior, gave plenty of time to 'fool' around. And the session went a lil' something like dis:

*17 Straight legged raises into side to side tick-tocks for 8 per into 9 more SLR's into 6 more tick tocks into 6 front lever tucks.

*gripping a 45 lb 'iron grip styled' plate for pistols 5 L/5 R

*the same 45 for 'Bottoms Up' style pressing 4 L/5 R

*changed the 45 to a Waiter's press for 5 L/5 R

*back to the bar for SLR's for 10, tick tocks for 4 per, into another 8 SLR's - 3 set SLR's for 6

*pistol w/45 - 3 per, third set later for 1 per

*45/waiter's press 6 per

*foam roller chest flyes (more for strectch) w/20 lb body bars - 5 count holds on bottom for 15

*intermingled various stretches and myofascial release on roller throughout session

*Halo's with 25 lb iron grip plate various directions

*Gripping 2 10 lb iron grip plates for dead straight frontal and lateral shoulder raises for 15 and 12

*Korean dips 1 set - 15, 2nd - 8, 3rd - 6

*Taught while participating in 50 minute Bodyweight strength & conditioning class (smoked 'em - heh heh)

Think the first ups for goal recording will be 10 second holds on planche' and human flag.....we shall see.

Update

Haven't really blogged the last few sessions, but primarily consisted of pull ups, dips, more pull ups and more dips and a bit of bench and shoulder pressing thrown in. Also taught my first bodyweight only strength and conditioning class this past Monday evening of which I fully participated in to get a sense of rhythm. This am woke up with one of those headaches from the base of the skull to the back of the eyeball, but had some time for a quick session. After a bit of warm up and loosening up between the roller and the floor the session went:

*225 lb Deadlift (DL) x 6

*followed with 40 kg barbell (bb) clean and press x 6

*275 lb DL x 5

*52 kg bb clean & press x 5

*152 kg (@ 335 lb) DL x 1 (still a weak DL but passing by 315 ish PR more often)

*52 kg bb c & p x 4

Helped the headache a bit..maybe eating will also assist.

Morning wake up

6 am morning client followed by a 2 hour gap leads to a nice time taking strength session.

A combo of TGU's with Deadlifts (DL) went like -

*24 kg TGU warm up 2 per side alternating

*102 kg DL x 5

*32 kg tgu 1 per

*122 kg DL x 5

*32 kg tgu 1 per

*132 kg DL x 3

*40 kg tgu 1 per

*152 kg DL x 1

Moved on to some 24 kg strict press combined together w/straight lateral extensions on the opposite hand (mid handle hold) w/16 lb sledgehammer (creates a nice 90 degree letter L between the two arms)

of course per side with a descending ladder 5 - 1

Good morning!

Nice Combo

Time for a full session Sunday down at the pull up bar at hospitals break near the cove. The session went:

*Straight legged raises 2 sets 10 & 8

*Combined with double 20 kg squats to press - 2 sets of 5

*L-sit pull ups for 2 sets of 8 & 6

*Combined with 20 kg snatches - 2 sets of 10 L/R

*Front lever knee tucks - 3 sets of 5

*Combined with double 20 kg strict presses - 2 sets of 5

*Staggered gripped side to side pulls 5 each side w/R closest to body 4 w/L closest

*Combined with 20 kg snatch to pull to press - 2 sets 5 & 4

*Single arm pulls 3 sets 1 per side, 2 per & 2/1(L)

*Combined with 20 kg see-saw press - 2 sets 5 & 4

*Side to side 'swipe' pulls 4 R-L 4 L-R

*Combined with 20 kg BUP - 3 per side

*Strict pulls - 2 sets of 6

*Combined with 20 kg windmills

Great session!

Ahh..Sundays

Time to play some with the 32 and 40 kg. A 40+ minute training session went:

*32 kg warm up TGU's - did 2 consecutive ups for each arm (no setting the bell at the end of the 1st)

*40 kg TGU's - alternating singles for 2 rounds

*Bottoms Up (BU) Cleans w/2 12 kg into goblet squat for 5 followed by snatches to overhead squat for 5

*40 kg swings - singles for 5 each side followed by two hands for 15

*32 kg swings - singles for 8 per followed by 10 centered

*32 kg snatches 1 set for 10 (9 on L), 2nd for 6 per

*32 kg strict press on R (failed on L)

*32 kg jerks 3 L 3 R

Bummer time got cut short due to having multiple list agenda. Always another day.....

Park Play

Full schedule at work today, but still got to practice some skills sets by taking Lia and Sam to the park.

Lia helped me out by sitting on my feet (40 lbs) and was able to pull off two pull ups.

Over to the pole for around 3 sets of two attempts of human flags per side up (right up top for 2 left up top for 2 x 3 set)

The hand rails made for 3 attempts at tucked planche's into staddle attempts. (and one strong L-sit).

Played around w/some hand over hands pulls up w/Lia on the pole. Sat into a straddled split on the ground to the top in one run and a funky legs behind (via Lia) on another. Lia did a great job at various straddle holds on the bar and is extremely close to a free standing handstand!

Terrible

Been really busy that I haven't updated the blog/journal of sessions. Did have 2 strong sessions over the memorial weekend on Friday and Sunday. From what I can recall, Friday's went a bit like:

*Hanging straight legged raises for 10 into knee tucks for 6 - 2nd set for 8 w/4 tucks - 3rd for 6 tucks

*Alternated handstands in between each turn at the bar

*Strict pulls for 10 and 6

*L-sit pulls for 6 and 6

*Korean dips - 3 sets for 8 reps

*Some lat pulldowns and t-bar rows 2 sets for 15 reps

*Myofascial release class for @ 50 minutes

Sunday -

Back at the pull up bar attached to the 'veranda' at hospitals break on the beach. Brought 2 20 kg to alternate back and forth with.

*Warm up with double presses into prying holds (stretch) for 3 reps

*Straight legged raises for 10 into tucks for 4, 2nd set for 8

*Started an ascending ladder of double clean and presses alternating w/time at the bar for reps of 3, 5, 8

*L-sit pulls for 2 sets of 6 each

*Switched to see-saw presses, 2 sets for 5 per and 8 per

*Mixed grip pulls side to side, R in front for 5 each side of bar - same for L

*Snatches for 10, 8, 6, 5, 5

*Straight legged wipers 2 sets for 5 each direction, and 3 each

*Windmills 2 sets of singles per

*Straight pulls for 2 sets of six w/chin L-R/R-L

*BU cleans to squat for hold 2 sets for 5 reps per and 3 reps per

-Nice session

Monday got a bit of a swim session in and Tuesday took off due to full schedule.

Wednesday (this morning) went:

TGU's (get ups) alternating with Deadlifts (DL)

*TGU's went for singles per side ascending with 20, 24, and 32 (x3) kg

*DL went 195 lb/6, 225 lb/5, 285 lb/4, 225/3

*4 sets of 15 planche hand positioned push ups

*practiced a few sets of L-sits to V-sits

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

A different kind of Sunday

Was all set to for a day of pulls, hanging abs, sprints, snatches and clean & jerks. Setting up by the ocean front the wind was crazy strong, and figured the others wouldn't be prepped for the climate. After contacting them and finding out their agreement, we headed back to the club for a change of pace. Nice strength session went like:

*Warm up w/foam roller

*Dbl. 16 kg presses into full extension and internal rotation (via ROTK) drawing the sternum forward for fantastic stretch/opener 2 sets - 1 for 8 reps, the 2nd for 5

*BB deadlifts (DL) -

80 kg - 8 reps

103 kg - 6 reps

112 kg - 5 reps - 2 set for 3 reps

*Alternated in-between DL, strict presses w/32 kg alternating sides for 4 sets

1 rep per, 2 per, 2 per, 1 per

*BB clean and strict press w/50 kg for 3 sets w/hold on lock out 6, 5, 3

*Alternated BB presses with BUP windmills, alternating the 20 kg 3 sets of 2 per side

*Inverted palm planks, and planche tucks

Good session!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Shut up & Squat

6 am is the start time on Wednesdays. But 7 was out of town and a open hour. Still wasn't quite fully awake to go cold under the bar for a 185 or 225 start, so instead went:

135 lbs x 6 for 2 sets

185 lbs x 5 for 2

225 lbs x 4 for 2

275 lbs x 3 for 2

315 lbs x 2 for 2

8 am client - time to go back to work! Perhaps more this afternoon!

YeeHaw

What a great session today turned out to be. Driving into the club in the jeep w/overcast skies and the thought of wet ground was deterring the incentive to go to 'hospitals' break for the Sunday am session. Driving by the coastline, receiving various text on where to meet up and seeing others already out and about putting forth energy, changed the thought to definitely hit up the beachfront. Great training partners w/Mark, Rocco, Nikki, Christy, and Lisa helped to keep the tempo going. The session went -

*32 kg TGU's - alternating sides by 1 for 4 sets (these are feeling like 16's now :)

*666 combo - consisted of 6 bear walks each side, 6 deep push ups between the bells, and 6 double cleans 3 sets w/the 32 kg (last set was single cleans) racked farmer's walk back

*24 kg flip catch - 10 per x 2 sets

*Spetnaz rolls - tucked roll like a ball into low squat to crisp stand - 3 sets of 6 w/32 kg

*Single hand swings - 32 kg - 4 sets 10, 8, 6, 4

*See saw (or machine gun presses) 24 kg for 3 sets of 6 (each side)

*Fun - push up between two 32's into an L-sit with 5 'flutter' kicks back to push up - 3 sets of 4 sits

*Scorpions and hindu/judo push up for about 3

Great Day!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Week Update

Tried out a few sets of double cleans to front squat on Tuesday morning -

12's x 10

16's x 8

20's x 6

A bit of bench 185 lbs x 5 x 3 sets on Wed

Leading/participating in 45 minute class consisting of swings, snatches, cleans/press, and planking (HIT) on Thurs

Followed that pm with 5 x 5 of 50 lb incline pressing (curls/triceps/etc)

Friday was a shorter pull day at the Y -

Handstands went in between

22 straight strict pull into straight leg raises x 7 into knee tucks x 3

6 strict

3 x 10/7/6 L-sit pulls

Participated in myofascial release class (50 min)

Monday's Run

Alright..lil' time in the am and lil' time in the pm. Time to test cardio and this Herbalife Niteworks for Nitric Oxide (NO) production -

This morning - tried a 10 Long Cycle (clean & jerk) with a pair of 12 kg. First attempt at a LC - got to 75 reps in 7 minutes. Cardio didn't really run out, as much as lactic acid production flared in grip/forearm, with touch in shoulders.

4:20 in the afternoon - did a 5 minute 24 kg snatch run for 100 reps with 27 seconds to spare before the 5 mark.

Rounds on the bag

1 minute jab - cross punch

1 minute uppercut

1 minute hooks

1 minute combos

1 minute escrima stick drills

Back to work!

Friday's at the Y

My Friday's tend to be one of my better training days, in that distractions that come w/being in your own club are limited. Was pretty tapped in the shoulders and lats, so I knew I wasn't going to get in a good pull up series going, so decided to go this route:

*Pistols w/45 lb iron grip plate (really like this a bit over a k-bell - blasphemy!)

-first 2 sets of singles consisted of sitting into a peasant's pose squat, being squared and fully heel/hip loaded, getting full extension of one leg, gripping a driving hard

-next 2 sets was singles full w/pause on bottom

-last 2 sets were doubles each side before alternating

*Hanging straight legged raises for 15 - transitioning to knee tucks for 5 and 'tik-toks' (side to side oblique raises, feet in shoulder distance straddle position) for pause.

*7 spot on controlled strict pulls

*5 tucked front lever pulls, transitioning to knee front lever tucks

*worked on planks/side planks w/myofascial release class w/a bit of 'core' work :-)

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

What's Today

Getting bad about not keeping this going as a training journal, although I haven't really had a thorough training session since Sunday. Did get in the week so far though these pieces:

A break with:

2 sets of 40 kg TGU (after talking myself into not needing a 'warm up')

intertwined w/3 sets of 185 lb bench

A short session of:

Single set of a 32 kg strict press per side

3 press series of BUP, followed with flip catch to waiter's press, to strict press /24 kg x 2 sets

Seated front split with 16 kg presses for 5 each side

Sots presses w/20 kg 5 per

Tucked planche' push up for 5 followed w/straddle planche' for brief hold

32 kg windmill 3 per

A quick 6 am warm up of 16 kg snatches for 120 reps

And then added on the k-bell collection today to mate up the 8, 12, 16, and 20 kg. So played around with

15 dbl. 12 kg snatches followed by 10 wide strict presses.

10 dbl. 16 kg snatches " by 8 "

6 dbl. 12 kg BUP cleaning each

4 dbl. 16 kg BUP " x2

Some 20 kg stricts and BUP 2 sets of 3 reps

Filled in with some dumbbell flat bench and incline d-bell flyes

Finally

Sunday's are the best. Fresh air, ocean waves and a good hour to focus on training. The session at 'hospitals' break went:

32 kg TGU's x 3 sets

18 lb sledgehammer iaido style strikes x 8 x each leg leading x 2

32 kg swings x 30 for warm up

24 kg bear walks by 15 per side

24 kg flip catches x 5 per x 3 sets

10 lb sledgehammer scapular extensions x 3 per for 4-5 second hold

32 kg strict press x 1 per x 3 sets

Played around a bit with a 32 bottoms up clean, but couldn't get a stable hold for duration - more practice.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Been a bit

Haven't blogged in awhile due to a quick excursion to GA for Dad's and bro's b-day. Got in so-so sessions in the week with a good one on Friday:

Tuesday:

32 kg strict press alternating 1 rep for 3 sets

24 kg flip catch press 3 reps/per - 3 sets

BUP (bottoms up press) 20 kg 3 reps (no clean in between) 3 sets

Wednesday:

180 lb bench 5 sets for 5 reps alternating w/lat pulldowns

20 lb lateral raises for 12 followed by zottman curls for 12 x 2 sets

10 lb sledgehammer side extensions for scapular stabilization 5 x 2 sets

Friday:

Strong hour prior to myofascial release class at the Y -

Straight legged raises for 10 transitioned to knee tucks for 7

Handstand

Pull ups (strict) 17, 6

Interrupted sets with handstands

L-sit pulls ups 7 - handstand, 6, 7, 5

Had 'iron grip' plates - so did swing clean to BUP with

45 lbs - 5, 35 lbs - 5, 25 lbs - 5

20 lb zottman curls 2 sets 12 reps

Participated in some 'core' ;) work with class

Hospitals on Sunday

Hospitals is the name of the surf spot where we work our Sunday sessions. Not sure if it is called 'hospitals' due to the rocks the break crashes you into, or if it is because one of the original La Jolla hospitals was located there back in the day. Anyway training went a bit like:

*3 sets alternating sides 32 kg TGU's

*20 warm up dble handed swings w/32

*15 cleans per side w/32

*Double 24 kg clean and strict press for 5 reps (clean before each press)

*Double 24 see-saw press - set for 5/per - set for 4 per

*Handstands for time

*Tuck to planche' (few attempts - no true strong hold)

*2 Sets of two hands anyhow with 24's completing each side before rest

*Gladiator presses each side for 3 reps (side plank pressing)

*Double 24 overhead squat x 2

*Bear crawls w/32's - 5 per side

Good day!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Y Fridays

A squat run of 4 sets @ 5 reps at 225 lbs was squeezed in on Thurs., along with a couple of 20 kg Sots presses 3 per 3 sets; but Friday was able to get a strong session in with:

Dead start strict pulls, 12, 6, 5, 5, 4, 3, 3, 3

Staggered 3 sets of Zottman curls 20 lbs x 8 reps each

Staggered with hanging straight legged raises 15, 8, 4

Couple of rear delt raises utilizing '360' piece 2 sets 15 reps

Pistol squats atop of yoga block holding 45 lb plate 1 per/3 sets

Seated split/straddle strict press with 25 lb 'iron grip' plate (bup) 3 sets 4 reps/side

Participated a bit in myosfascial roller release class.

Session felt great!

More snatching

Didn't get much in on Tues. was fairly sore on Monday - so passed on playing outside of a few sets on bench press. Tues. went for some dble. 24 kg snatching - 2 sets for 5 reps followed by 3 presses. Tucked planche' to straddle extension is coming along strong - beginning to get to around 6 second steady hold mark.

Tuesday am between clients gave me a chance to:

Warm up - 10 minutes with 12 kg for overhead snatch 260 reps - 12 really wasn't extensively worth while, but provided a decent warm up.

Descending ladder of strict pull ups 8 - 1.

Tucked push ups descending 6 - 1.

Couple sets of low rows.

-Back to work!

Ah Sundays :)

Finally get to train with a little focus. Although on Friday at the park I finally got a nice full human flag for enough time to realize - wow! I've got it! only to then loose it :) Also got a nice full straddled planche' down as well - making good progress in this practice. On to Sunday:

Warm up w/10 lb sledgehammer Iaido styled halos - 10 each direction for 2 sets - 1 w/right on top - 1 w/left

16 kg snatches for two consecutive songs one at 4:37, the other at 4:17 - was able to pull 210 snatches, and felt like I could have easily continued going for more sets at 5/5 per side compared to the 10/10, but class was starting. Have to say I like the Niteworks product from Herbalife that helps with nitric oxide NO production - seems to work nicely.

Yoga class by Gloria, Eight Elements owner, was spot on. Was able to find stronger connections in engagement of thoracic/hip aka core that should translate to stronger holds for flags, handstands, planche', etc. Nice change of pace to lengthen out and clear the mind some.

Can't wait to try the 16 again for a three song set, and see what happens.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

3's in the AM

Finally a bit of a nice session this morning after a 6 am client. Went as follows:

3 TGU's alternating sides w/32 kg

3 Windmills w/32 kg for 3 reps/side 3 sets

3 Double clean to press w/24 kg immediately followed by 3 see-saw presses for 3 sets

Strong workout within less than 40 minutes

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Basic

Still jamming along at work, but in a bit early to grab a couple of basics -

Deads 5 reps each @ 185 - 225 - 275

Combined with incline dumbbell presses 70 lb x 5 reps 3 sets

Busy

A crazily busy week didn't allow much time for a full strong session. Some of the activity performed through the week were:

*32 kg snatches for 10 followed by 3 strict presses per side - 2 days

*24 kg see saw presses 3 sets for 5 reps

*22 strict pulls

*3 pistols per side holding 45 lb plate

*Descending 5-1 Zercher squats on smith rack with 45's each side

*Very strong straddle to planche'

*Some descent human flag holds

Catch Up

Wow! Got extensively busy with work and have neglected blogging. Not much to the T/W/Th session. Primarily work on some deads, TGU's, and presses. Few ascending ladders on Thurs w/the 24. But Friday had a great session while killing time prior to teaching at the Y. The multi-handled pull up station makes for a good workout. The session went a bit like:

Strict pulls for max of 17 reps - way down from last week, but...(more sets)

Worked on straight legged abs into 'curl' ups into tick-tocks (oblique) 8 on the straights 12 on the curls and 6 per on the tik-toks.

My favorite ball filled with sand allowed me to hit 30 squats on top of it working various arm shoulder positions and holds on bottom and standing.

Handstand against the wall for around half a song.

Back to L-sit pulls - the inversion is getting much stronger - with a parallel facing grip. Usually knock off around 6 and begin fatiguing, knocked it up to 15 - felt great!

Bit of a break while setting up the class, hitting 3 more sets of strict pulls with full elongation in the leg/thigh with feet connected and pointed down at the floor - around 7-9 per set.

Hit some chins at the park with the 1st Lia (@17 kg) hanging on to my legs/sitting on my feet for 3 reps. Then Samuel (@16 kg) for 2 reps. Also was able to get a fair tuck to planche' off the stair rails and was fairly weak at human flag attempts.

Saturday was rocking!

Hosted a clinic for 27 primarily fitness trainers and group exercise instructors and was glad to have fitness professionals in the group. This gave the ability to put on a strong 30 minute session of goblet squats w/curls to be followed by swings to be followed by overhead press and the 'get down' lunge portion w/windmill hip load of TGU's.

Should be picking up some new clientele after this one and start working with other trainers. A lot of "A-Ha!" moments. Felt great! See if I can keep it rockin'!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Ho-hum

Busy day and realized at the 4 o'clock hour the next clients weren't until 5. A lil' time to sneak in some odd n' ends. A circuit around that consisted of:

*Single arm olympic barbell curl x 5 each side

*Lat pulldowns

*Bent press w/O-bar

-Repeated above for two more rounds bumping the weight to additional 5 then 10 kg on curl and press

*Overhead snatch w/dble 8 kg to 'iron cross' laterals x 8 reps

*2 sets Zottman curls and tricep presses

*10 lb sledgehammer side scapular stabilization holds for 4 reps x 2 sets

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Ahh..Sundays and the beach

After guiding a small group of 3 for some training down at the ocean front, time for me and training partner Rocco. And it went a lil' like this:

Turkish Get Up's (TGU)

32 kg x 2 reps each side alternating sides

40 kg x 2 reps each side alt sides

Swings

40 kg for 5 minutes to total 100 swings - 10 per side (20 total) for each minute - remainder of minute used for recovery

Flip catch to waiter's press

20 kg alternating sides every 5 for 40 total reps

Stabilize bottoms up push ups

40 kg for 8 reps

24 kg for 5 reps to standing 5 rep snatch each side - continued to a descending ladder 4, 3, 2, 1 - same drill

Strict press

32 kg - 1 each

24 kg descending ladder of 2 sets per side for 5 reps each - 2 sets per for 3 reps each

Good day!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Friday's at the Y

Work has been busy - which is good, but nice to get a bit of self time. Having a class at the Y means a chance to take advantage of the pull up system they have a multiple grips. Started out with:

*35 lb 'iron grip' style plate for halos - "see saw" for 4 and 8 around each direction followed by standing hamstring stretch and overhead tricep press for 15 reps

*Standard Strict Pulls for reps = 21 (bit behind last Friday) second set for 6

*Straddles on bench to straddled planche is getting stronger - 3 attempts

*Handstand for time

*Neutral Grip pull while in L sit for 12 - second set for 6

*Straddle - planche

*Handstand

*Semi inverted grip strict pull for 10 - second for 6

*Dido with above rotation

*Shoulder lateral raises to rotation (palm up) - 12 lbs - for 12 reps

*Seated waiter's press w/above mentioned 35 lb plate for 6 reps per.

Time to teach! Myofascial release with roller!

Got to go to park with kids for additional TGU's with Lia (@ 18kg) and Sam (@17kg) and presses to tree limbs :) with a few pulls on the branches :)

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Stalled til Tuesday

Haven't been able to hop on and blog. Past Friday session was fairly strong.

Pull ups went for:

22 square 1st set

17 second

6 and 6 3rd and 4th

Incline press on smith rack for 2 sets of 5 135 and 185 - then taught myofascial release class

Saturday and Sunday did a quick trip up to Montana and back -5 hours on a plane 17 hours in a car - yikes!

Monday played around with some presses - went like this:

32 kg press for 1 each side

24 kg BUP to flip catch waiters press to strict press alternating sides for 6 sets

24 kg descending ladder of strict press 5, 4, 3, 2, 1

Tuesday morning in early for work warmed up with:

24 TGU w/windmill at top for 2 sets per side

Bench 135 x 10 - 185 x 5 x 2

Vertical lifts with d-bells 30 lbs x 10 x 2

Now I know why truck drivers walk the way they do! -

Focused

Focused on doing two exercises with intent so:

20 kg BU TGU's alternating for 3 each side

Sumo stance deadlifts -

225 lbs x 4

275 lbs x 3

315 lbs x 2

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

24

Bit after 9 am, time to grab a quick session before 10. Using the 24 kg started a descending ladder of snatch to pull to strict press - 7 ended up being the start point, and alternated sides dropping one rep off each set to finish at one each side. Then practiced some pistols w/the bell alternating sides for single reps x 4.

Maybe a bit more this evening......

Flip It!

The hour break between clients turned into a 40 minute session of:

20 kg descending ladder by ones, of flip catch to waiter's press 10, 9, 8, etc - 1 per side.

70 lb dumbell incline press - descending ladder by one, 5 to 1.

Single arm barbell curls PtP style 3 each arm x 2

Back to work!

Likey Sundays

Finally a chance to team up w/a couple of workout partners for a decent session. After a bit of rolling out for warm up a 300 session was called to order. The 300 calls for:

25 Pull ups

50 Deadlifts w/135 lbs

50 Push ups (using elevated handles)

50 Bench jumps (unfortunately don't have a 2' box)

50 Hanging knee tucks to chin (substitute)

50 20 kg Clean and Press

25 Pull ups to finish

Was able to complete within 32 minutes and spent the next 30 minutes in a round robin of:

L-sits to tuck to straddle to handstand attempts between two 32 kg bells

Straddles to Planche' attempts off end of bench

Handstands for 5 push ups

Human flag attempts

Felt great! Getting closer and closer towards goals:

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Pulls

Crazy week has lead to not very strong sessions. Bit o' time before starting a myofascial release class at a local Y allowed me to take advantage of a nice pull up station they have. A descending ladder of a straight legged raise, alternating with a strict pull went 10, 7, 5, 5, 4, 4 started putting in handstands at the 3 set totaling 3 sets.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Least it's something

Ran short on time, but still squeezed in a quick run with a 24 kg -

10 swings each arm

10 snatches each

10 clean/jerk each

no rest between switching

Steady now

Tuesday was well fatigued and didn't really do much but a few flip catches with the 24 kg x 10

and some flip catch to press x 10.

A couple of failed attempts at strict pressing the 32 kg and finishing with 3 each side of BUP with the 24 kg.

Wednesday in the middle of doing some computer/paperwork at work was practicing 32 kg get ups and finished with 7 each side.

A 32 kg press with each side - with failed attempts at a second.

Then finished with a quick descending ladder of 24 kg presses for each side - 5, 4, 3, 2, 1 without rest between 5 and 4 then around 1 minute rest and no rest between 3, 2, 1.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Monday Monday

Short and sweet

Back squats -

135 lbs x 5

175 lbs x 5

225 lbs x 5

275 lbs x 5

Bench -

135 lbs x 5

155 lbs x 5

175 lbs x 5

Attempted 2 L-sits to tuck - straddle to handstand attempt and found out I was a bit sore from the weekend. Stopped the session.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Kooza Weekend part II

Cirque du Soleil has some outstanding performers/athletes - very impressive show. That was Saturday and no session. Sunday went like:

*5 minute snatch test w/16 kg for 130 reps

*descending 5 set ladder of dble 24 kg clean to see-saw press 5, 4, 3, 2, 1.

*descending 3 set ladder of dble 24 kg clean to squat to strict press

1 TGU each side w/24 kg - at top of get up completing a 2 hands anyhow with additional 24 kg and then get down.

Connection coming along slowly but surely of straddle to straddle planche' w/hands on end of bench.

Much better flow and stronger connection on L-sits between 2/32 kg to tuck to staddle to hand stand attempt.

Trained w/Sam and Lia some for partner acro/yoga work.

Kooza Weekend part I

Friday the 26th - time before teaching a myofascial release and core conditioning class at one of the local YMCAs, gives me a chance to play around with some other equipment. The pull up apparatus has varied grip handles so pulls consisted of:

*17 overhanded strict straights

*8 overhanded strict straights

*chest press on the equipment piece @ 210 lbs for 5 reps

*single arm tricep extensions and tricep long pulls for 8 reps each side/exercise

*8 then 6 parallel facing grip L-sit pulls

*2 more chest press sets 170/130 lbs for 6-8 reps

*4 more L-sit styled pulls

*2 sets 'vertical lifts' 20 lb d-bells and cable unit 16 kg - 1o reps each

Take 5

Some time between clients to take 5 -

*5 Deads @ 175 lb, 5 @ 225 lb, 1 @ 275 & 1 @ 225

*Descending ladder incline 70 lb dumbbells bench 5 sets - 5, 4, 3, 2, 1

*Descending ladder see-saw presses w/24 kg - 5 to 1

Hodge Podge & Sledge

Into work early for a session. Looking for some energy.

Start off with -

*16 lb sledgehammer pullovers gripping bottom - head of hammer running east/west

8 x R on top 8 x L on top

*Foam roller

*Deads - 135 :( - 5 x proper 5 x sumo

*16 lb sledge full frontal extensions to 5 sec. hold 4 x each side

*16 lb sledge round-abouts/Iaido strikes (similar to halos) 6 x R to L (right hand on top)

6 x L to R (left on top) holding close to base, working for extension

*Russian twists w/BB and 45 lb plate on one end side to side for 6 reps

*Presses w/BB 45 lb plate on one end 6 reps each side

*Bent over rows with same BB/plate for 10 reps

*20 kg kettlebell strict presses w/simultaneous 10 lb sledge full lateral extensions

4 x each side for 2 sets per

*BUP w/20 kg alternating singles L/R for 3 sets

HIT

In early before work. Time to get in some intervals of 24 kg snatches combined w/some heavy bag work. Worked for 1 minute intervals w/30 sec. rest for 6 rounds per (12 rounds total)

1 minute of snatches 10 each side - remainder of time for 7 two handed swings

alternating with 1 minute of bag work

Snatches stayed at same time point of around 10-13 seconds remaining of minute to squeeze in 7 double handed swings totaling 6 rounds.

Bag rounds were 1 - crosses, 2 - uppercuts, 3 - head hooks, 4 - body hooks, 5 & 6 rounds - combos

Finished w/a few roller coasters, bit of handstands, straddles and flags.

Sweet and simple

About 40 minutes of total day workout time. Got to play just a bit w/demonstrating for a client -

BU clean:

1 set w/8 kg in L, 12 kg in R to squat x 2

1 set w/12 kg in L, 16 kg in R to squat x 2

BU clean to strict press w/20 kg L & R

Strict press 24 kg squeezing gripper in opposite 1 each side

Bench straddles to tuck, L-sits to tuck

Later in afternoon

DL 225 lb x 4 & 275 lb x 3

Bench 175 lb descending ladder by 1, 5 - 1

Handstands for time to total 45 sec.

Tetanus shots suck

After scalping myself a bit, receiving staples and a tetanus shot - session slowed a bit. The tetanus received on Thurs. seemed to attack my nervous system, making me weak as hell. So Friday consist of a few feeble attempts at some L-sits, pole climbs and flags. Then some foam rolling later in the day. Found out that rolling through the quads towards the feet into a tuck, sends a very strange (pins-needlish/electric) sensation through the right leg into the achilles heel.

Saturday consisted of rollerblading a bit w/the kids, and found a fantastic cluster of bodyweight stations at Mission Bay Park. Strength bit a back for some varied pulls, tried a couple of dragon flags (tough w/skates on), some L-sits, straddles to tucked planches, pistols, flags, pole climbs, and some frisbee - nice day :)

Sunday's session felt like strength was returning and then some. After getting worried on the foam roller with the same 'tingling' sensation down the leg, the work was as follows:

TGU's - 1 each side w/32 kg - 1 each side w/40 kg

Swings - 100 single arm 10 each side with around 30-45 second recovery between 5 sets.

Strict Press - don't know when the connection was found, but suddenly now press the 32 kg like I would a 24!?! Squeezing a gripper in the opposite hand, and found placing the stem of the bell on the palm heel 'pinkie' side helps tremendously. Alternated 1 rep each side for 6 sets.

Windmills - 32 kg x 3 each side

Flag attempts and L-sits to tucked planche to straddle using 32's for base.

45 minutes

Time between clients for a session of:

32 kg TGU's alternating x2

BB cleans to front squat 5 x 40 kg then additional 5 with strict press and pull

BB cleans to strict press 5 x 50 kg

BUP w/24 kg x 2 on R

BUP w/20 kg x 4 on L

one strict press 32 kg on R

one strict 24 on L

Time In Between

Bit of a break in between clients. Time to practice on:

Ascending ladder of 24 kg BU cleans to goblet by 2's - 10 each side

Handstands for time to total 1 minute

Back to work!

Mornin' - get up

In early for work by about a half hour enough time to squeeze in a few exercises:

3 x alternating 32kg TGU's

2 x lat pulls (still a bit sore from Friday's chins) usually prefer chins to machine

2 x dumbbell ''virtuvian man" laterals

descending ladder of korean dips 5 - 1

First Blog Workout

After a 6 week run of PtP of heavy deads, TGU's and presses, trying to switch gears into some Viking Warrior Conditioning and BW exercises.

Warm up w/O-bar good mornings and foam roller

5 minute snatching w/32 kg for 5 rep L - 5 rep R leaving remainder of minute for rest

5 minute snatching w/16 kg for 10 rep L - 10 rep R leaving remainder of minute for rest

practice straddle to tucked planche'

Participation in yoga session.