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.