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.