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.....