Ok

I bowed out of the 40 day program around day 30. Not from the fact it is a bad/poor protocol to follow, but that I picked incorrect movements to perform. The combination of a single legged squat (pistol), a single arm press, and single arm snatch for the ballistic, really seemed to disrupt the balance of left/right and torque me out a bit. I will try the 40 day at another point and add Deadlifts in to help "pull the line straight" from the single side movements. I've also made another attempt at the 36 press and although failed in the attempt, discovered (I believe) that the weakness lies in the clean, and the inability for the left side of the body to make itself solid enough for the right (pressing side) to "push off" of it.

The prior week I had a bit of a bug that made me weaker and more fatigued, but it also made me revert back to the basic pressing protocol in ETK. So this past Monday, I took a 32 kg to the Y w/me for 2 sets of 2 L/R and 4 sets of 1 per in combination w/some strict pulls, HLR's and dips. The mid week session was a 24 kg for 1, 2, 3, 4, 5 ladder of single clean to press x 4 rungs.

Sunday's focus went w/a 32 kg (previous week was heavier w/36/40) TGU after a 20 kg warm up of flip catch/swing/clean, and then effort put into various cleans. After an initial set w/the 2 24's, the remaining (staggered) sets were with the 32's for 4 cleans - 10 second static hold x 4 sets - followed by swings - then back to the get up for repeat. After the 4 set run - 2x24 kg cleans to front squat for 5 reps x 2 set - L-sits to spider push ups - 20 kg gtg (greasing the groove) presses and double 16 kg gtg presses.

Will attempt the ETK protocol for a few more sessions, and focus on the cleans and perhaps throw a 36 kg attempt in again soon on a good energy day.....

I cheated...

Ok...came off game plan a touch today. And the other day, added Deads (DL) in for two sets of 5 @ 245 lb lift. Just really felt the need to stand up tall and work the posterior chain well. Other than the addition, still on course...except today....

The excuse is/was, we were at the ocean front - so no high bar. Instead of pistoling/pulling and HLR, the session went:

*Various loaded carries for a total of around 6 sets (outside of lugging them out of the club to the car etc) complimented with

*TGU's warm up was w/32 kg, other 4 with 36 kg...in addition to

*Play with 20 kg for swings, flip catches, 2-hand flips, snatches, single arm switches for about the length of a song (x2)...later tried the 28 and the 36 kg for 2 hand swings and flips for 10-15 reps per. Intertwined with:

*32 kg single arm press 2 per x 4 sets

*Two of the stronger loaded carries (trying OH, one cleaned, etc) was squeezing the 20/36 kg together in one hand and the 24/32 kg in the other (x2 runs - 2nd run dumped @ 3/4 thru)

*On to varied load presses - 28 kg & 24 kg for double presses - alternating heavy/light loaded sides for 2 reps per x 2 sets

*Finished with some L-sit play to pull back to low push up between 2 bells & plyo push ups w/one hand switch on top of bell (flat) side to side.

Nice to note my 2 workout partners Ralph & Trig had some good PR's - Ralph w/a dble C&P of 32/36 with the 36 on L (strong side compared to stronger side :) into overhead (OH) walk!

Trig did multiple sets of a 28 kg MP (military press), as well as broke thru some ground on high volume snatching!

Great morning turned into good day!!

Progress

Been quite some time since last blogging! Attended the level II cert. in St. Paul the first weekend in July, and have come to realize that getting a ton of information and working it there really does a number on the nervous system. BUT once getting back to routines, the information is fantastic and extremely beneficial. Outside of some playing around trying to get some videos going on the YouTube channel (http://www.youtube.com/user/TheArtOfKettlebells?feature=mhee#p/u) I've had for a couple of years, the workouts have been following Dan John's 40 day plan.

The 40 day program calls for a posterior chain movement, a push, a pull, a ballistic and abdominal movement. I chose a pistol squat, military press, pull up, hanging leg raise (HLR) and snatch. One solid week into the program and am already setting new PR's for myself. Sunday pulled off 5 strict military presses (one clean) per side x 2 sets with the 28 kg. Then on Monday night at the Y (no k-bells) hit for the 1st time 5 bottoms up military presses per side with a 45 lb 'iron grip' plate. The abs are definitely doing well as I was able to get 2 fairly nice full front levers outside the HLRs, and have been varying pistols naked, to 24 kg bell, to the 45 lb plate. PR and now somewhat standard is 50 24 kg snatches switching hands only once (this should continue to improve with comfortability. All in all, jamming along. Just need to see about journaling more often, although the routine is the same for another 5 more weeks! So not really much to blog!

Snatches

Sweet & simple training for Sunday session. Earlier in week skipped all training coming off last heavy load. Monday did some mobility/BW nothing thru week.

After a closed eyed/blind warm up of 20 kg TGU to gladiator (top foot elevated - known as star side plank in yoga) to windmill & OH squat at top - back down (1 per side) the snatch workout went:

20 kg 10/10

24 kg 10/10

28 kg 10/10

32 kg 10/10

36 kg 5/5 5/5

These were performed on a I go/you go basis w/training partner Dusan - thanks D!

Then:

36 kg 5 rest 5 x 2 (R ring finger callus tore...grrr)

32 kg 10/10 callus touch worse...

28 kg 10/10 ....ah well...no 24-20.....

...but did get in 100 snatch volume w/bell larger than 24 kg....

Finish w/some double 20 kg jerks (only) for 10.

Will do light mobility & bodyweight work with probably some acupuncture and massage before heading to St Paul for RKC II on Thursday.

Recap

Few weeks out before a trip to St. Paul for level II course, and feeling comfortable with the majority of the criteria. Except still yet the 36 kg press. However did have a nice pressing session after receiving course outline and being referred to the ETK schedule in order to achieve such. So although the order is a bit scattered for what days compromised what workout. Some of the 'better' sessions this past week have been:

Friars Rd Y (Friday) - 1st time for workout here. Can't say I like it to go to all that much. Tons of pin select equipment on top of each other, a 'cross fit' area w/more isolation pieces by hammer strength and some basic free weights. What I did find though was a pull up bar different from what I usually use, and a nice mason wall to kick into some handstand push ups. I was able to dial in some alignment issues by using the lines in the tile floor for the HPU's, and did several pulls, HLR, front lever tucks & variations/progressions, etc - the usual.

8EW (Sunday) - Father's day led to a short 45 session of V-straddle pulls/sits on P-bars, 10' 4" slosh pipe work, Double 24 cleans for runs of 10, power wheel rollouts & skin the cats on rings.

Hazard Center Y (Monday) - Getting out late and traffic put me right at class time for the bodyweight S & C class - so it was quite fun :) lot of wall shoulder mobility work, combined with shuffles, alligator push ups, sliders, squat thrust, burpees, lunges, etc etc.

JCC (Wednesday) Like the various pull up bars available here along with battling ropes, good rebounder, etc. Simple session - 8 sets of 5 pulls, 5 korean styled dips, and HS holds - all with 20 lb weight vest.

8EW (Friday) - nice midday session due to light work load, led way to some pressing discoveries. Lined up multiple bells and attempted to mimic Mark Reifkind's pressing model.

And does it work! Most comfortable I've felt pressing and was just a touch shy of getting up the 36. The session was: 6 per 16 kg, 5 per 20, 4 x 24, 3 x 28, 2 x 32 & halves on the 36. Went back to the 32 x 2, 28 x 3, 24 x 4, 20 x 5. My suspicion is I was shocked at how smooth the pressing was feeling, and should have attempted the 36 after the 20's. 68 total press volume. Ah well...see soon enough...

Hospital's Break (Sunday) - Felt good today training with Ralph and Dusan - both of whom are making good progression. Session went:

20 kg TGU x 2 alt. followed by 10/10/10 - R/L/center swings...then went to...

40 kg TGU - 1 per, followed by same swing pattern

36 kg TGU x 2 alt. followed by swings

32 kg " " "

28 kg " " "

Finished with Bulgarian Bag halos 10 per (2nd - 8) immediately followed into "O-goshi" throws 10 per (8 - round 2) followed by center line snatch/pull overs 10 (12).

228 swing volume - 18 TGU volume. - good day!

Change of plan

Finally a nice sunny San Diego morning down at hospitals break. Originally the thought was a snatching ladder single arm w/the 32 kg for 1, 3, 5 - followed by a double 24 kg clean & jerk, maintaining the rack after the last jerk for front squats for 2, 4, 6. Started out w/the first 32 snatch and felt so comfortable and strong went for 5/5 R/L. Moved on the the C&J's w/the 24's and decided working 5 reps for 5 sets in each movement would be a better route to go for the day. The first 2 C&J's had the squat immediately following. The latter 3 sets, rest was taken after the c&j's before the squat.

Went back to the club for ring play and power wheel work to finish the morning (outside of cleaning the pool thoroughly :)

The previous day (Saturday) snuck into the weight room at the Y while Lia was in her gymnastics class, and grabbed a couple of 16 kg. Worked in three sets of double snatches for 20. Along with 10 flip catches (singles) L & R, and alternated back to 5 flip catch presses per.

Earlier in the week after the last blog, snuck in 3 sets of 50 kg barbell military presses for 1 clean 5 MP's before a client and 3 more after the client; and then an additional set of double 24's MP's for 5 and singles for 5 per after 3 client :)

Tips from any RKC w/help pressing 36?

Am lacking in the level II skilll of 1/2 bodyweight press. So choice is to

A. Fix it

B. I run as low as 158 (cutoff for 32) often & time it well.

I would prefer A over B. So....

I haven't been as diligent in records keeping as of late, but a summary of some past sessions over the previous 2 Sundays (heavy days) thru today would be:

Sun 5/22 -

*Main focus was trying to get a solid loaded clean with the 36 kg (press weight for July) that Franz was so kind as to allow me to borrow. So a Deadlift station was set up at 185 lbs, with the primary purpose of 'finding the feet' - toes were lifted with making a solid footprint in the floor. Then on to a 10' 4" slosh pipe overhead hold for duration (@ 2 minutes) was to make the shoulders push down into the solid foot print created by the DLs. Off to attempt the 36 kg press coming off a solid clean (failed L & R). After failed attempts 8 cleans per side followed, followed by GTG w/a 24 kg for C & P 5 per side.

To counteract some of the high tension, a 50 lb sandbag was carried over one shoulder up a flight of stairs for a short walk and back, followed up with the opposite side. The intention being to not pull away from the loaded side (as can happen on a heavy press attempt) but stay well distributed in weight and long in spine. Quick run back to the top of the stairs for handstand push ups (1st set was PR of 9 consecutive, followed by 6, 3, 5, 4 in further sets). The circuit was completed 4 times over (36 kg press attempts ceased after 3rd try but stayed w/cleans).

Very end, threw in 40 kg barbell C & MP for 5 x 2 sets (felt fantastic).

*Followed the Sunday on Monday night w/bodyweight S & C class at Y, with some pulls/dips/hanging abs prior and focus in class was some active stretching/mobility work.

*Mid week - was excited to have 36 kg, so snuck in between work and life 36 kg TGU's for 4 per side alternating. The rest of the week was minuscule to note, primarily consisting of ring play, roller, HS, etc.

*Lead to Sun 5/29. After reading a bit about pressing in ETK, went with a Sunday game plan of:

36 kg TGU to start and warm up with, followed by a 1, 2, 3, 4 C & P ladder with 28 kg (thanks Ralph!) & finished w/36 kg single hand swings for 10/10. The circuit being repeated 3x and the 3rd only going to 3 on the C&P ladder. Some skin the cats followed on the trap table.

*Fast & loose was Monday's protocol with primal play with the kids down at the Shores :) A fun HIT drill was having them both (@ 40 kg total bw) sit on a boogie board and be pulled around in the grass. Some decent handstand attempts were made, kicking the futbol etc.

*Brings me to today in which half the day was free (nice break :) and went to the pull up bar down by the ocean near 'hospitals' break in La Jolla. Really took a bit to get into it with the want of just chilling by the break, but just slowly worked into a fun session.

Started out straight legged raises, and the nice thing about having a bar outdoors - no ceiling! So, was able to get the hips further vertically up the line over being confided to just shin/instep. After 2 runs of 6, moved on to a 20 kg bell for clean cleans of 5/5, followed by 10/10 snatches, 10 center line swing (2 handed), into two handed flip swings for 10.

The first circuit was repeated once more with another run of straight legged raises to 7. The last two (four kb runs total) had more of a mixture at the bar: single knee tucked front levers 5 per, straddled front lever for 4, lever knee tucks for 6 & plank play on the benches that square the gazebo where the bar is located.

Tidbits?

Change Up

Pushed for time due to lil' ones classmates b-day celebrations, it was a bit of a different Sunday. Majority of crew were out of town and held up via various events. So turning 'lemon' to lemonade, it gave me a chance to experiment & play on the rings. Combined into the ring play of inversion, various tucks/front lever progression, dips, flyes, planks etc. was a

* 3 rung ladder of 2, 3, 4 - 50 kg barbell clean & strict press.

Only 1 clean per set and a static hold of 15-20 seconds on the end.

Will see if this helps on the road to the 36 kg strict press (currently lacking item) necessary to complete the Level II RKC in July.

The other cool news was gaining a lead into the gymnastics studio where the children's event was held. See where it goes?

~

Same Same

Hadn't blogged in a week or so, but definitely have been training. A quick re-cap would be:

~ Sunday 2 past - long cycle (clean & jerks) with 2-24 kg for ladder of 2, 4, 6, 8 x 3 - 2, 4, 6 x 2, 2, 4 once. Then some play various L-sits between them.

~ Monday - standard pull/hanging work followed by bodyweight conditioning class

~ Mid-Week - 32 kg (single) jerks for 5 per x 6

~ Past Sunday - quick one before out on Mom's Day :) 2-20 kg long cycle of 2, 4, 6, 8 x 5.

~ Monday - Wasn't able to sneak in a pull session, but went a bit stronger in b-weight class.

~ Mid-Week - Snuck one in a busy work week before client of a single 32 kg jerk session of 8, 7, 6, 5, 4, 3 per.

Simple but effective :)

Breathing Patterns

So this week consisted of establishing distinctly different breathing patterns for lifts, and it paid off with a comfortable move up to the 32 kg.

*Mid week was the experiment with a 32 kg snatch (which prior consisted of a good 6-8...10 would scarily be the edge point). Applied the breathing technique of a sharp exhale on the pitch of the bell back, followed by an additional sharp exhale coming back thru the mid point into its upward ascent. A inhale consisted of the area between the Adam's apple and sternum/breastbone line (both coming and going) followed with a body locked exhale, bell being overhead. This allowed a very comfortable (and surprising) 10 reps (so surprised, I was too shocked to continue even though more could have easily been obtained...next time :) followed by 10 reps on the opposite side.

*This made swinging the 40 kg for 20 reps feel more like an alignment process over a working process. The breathing, however, differed from the snatch in which a nice inhale came with pitching the bell and the exhale with the thrusting of the hip (energy down into the ground more so than forward)

*A replication of 2 more sets followed.

This lead into a bit of a sadistic complex ladder for Sunday (in some opinions...)

*Double 24's for 1 double snatch (set-up) into 2 strict presses (no knee/hip flexion) followed by 2 squats (2nd was 1 dbl snatch - 3 press - 3 squat) (3rd 1-4-4)

*Following the 1st round of the press/squat was a 32 kg single arm snatch for 4 per side (2nd - 6, 3rd - 8)

*Followed by 40 kg swings for 8 (2nd - 12, 3rd 16)

Much harder than I anticipated w/the original intent being to complete 4 rungs :) HA!....had a hard enough time completing 2!

But the good news is the breathing pattern definitely helped tremendously. Differs on the press/squat as well.

*Traveled back to club for playtime with some nice assisted full straddled planches (no elbow lever), dragon flags, skin the cats, ring dips and other odd n ends......

Update

Since the previous Sunday post to this one, the week had the following:

~ Monday night consisted of strong single knee tucked front levers, combined w/straight leg raises, L-sit pulls, strict pulls, and korean dips. The basic Monday night pattern. The bodyweight class laddered wall squats with handstands and some active stretching.

~ Mid week was a quick session w/soon to be (H)RKC practitioner Christy for a ladder of double snatch - strict press - front squat with 24's laddering the presses/squats after one snatch for 1, 2, 3 x 4 rungs.

~ This Sunday was fun with a interval circuit of 3 rounds consisting of the following movements:

* 205 lb deadlift (1st set 5 dead start, 2nd 5 touch n'go, 3rd & 4th (extra) for 3 touch n'go/2 dead)

*32 kg double kb cleans (6, 8, 5)

*slide board single arm push up w/overhead slide extension 3x10 per side)

*50-60 lb sandbag shoulder carry up flight of stair per side - handstand push ups (HPU's) at top of stair - HPU's Left side 1, 2, 1 - HPU's Right side carry (after L) 5, 4, 5

*Skin the cats on Trap table 3 x 3

*One set of double 24 kg k-bell C & P of strong 5

-------

Change Up

Been a bit since last journal. Although some nice sessions of various ways to long cycle along with the complimentary body weight sessions. This Sunday started trying out Herbalife's new high performance athletic line as a test subject. Will be interesting to give some input as to results. This morning's session was a very nice break into the warm sunshine everyone associates with sunny San Diego. So a quick change in workout plan put a group of 6 at hospitals break down by the cove. The session was a simple thought ~

* A ladder of 1, 2, 3 in the clean & jerk w/the 32 kg for 5 rungs. The addition was to do the reps at the top of a get up, alternating sides. This confused a few in the initial start, and some performed clean & presses, rather than jerks. Went 4 rounds and decided that was it, but felt quite comfortable with a 24 rep volume 32 kg TGU, although the 48 volume C & J seems like it could be improved w/0 having to get back down :)

*Finished up at the oceanfront w/ some L-sits to static elbow levers (x2) L-sits to low pushes (2x8) - Bottom up 24 press 2x3/2 R, 2x1/1 L - Flip catch C & P w/24 x 5 per - 20 kg BU windmills alternating 3 per

*Headed back to Eight Elements for some fun work on trap table - skin the cats, dragonflags, straddle planches, front lever tucks & a few handstands.

Fun day!

Sunday fun day

Indoors this morning with the thought of rain interfering w/the session and getting the bells wet (aka rusty). BUT a good opportunity to play w/the equipment we don't tote down to the ocean front on Sundays. The session was 'circuit or interval' training and consisted of:

*4 sets of DL (deadlifts) in reps of 5 - 1 set being at 275 lbs the other 3 @ 225 lbs.

*100 swings w/40 kg broken into 30/30/20/20

*10' 4" slosh pipe holds for about 3 go's - playing w/presses (behind & front - no forward motion of head when behind) OH squats and sloshing

*@50 lb sandbag 'get ups' for 3 sets 3 reps/per - 1st over shoulder - alternating per, 2nd in OH snatch line (not suggested too much on wrists) and 3rd in rack or spider/zercher position - all maintaining center 'plum line' position w/no tilt/favor away from loaded side

*quite a bit of kicking up into handstands trying to maintain a balance position off wall combined with -

*hanging L-sits off bar pulling into front lever tuck extending back into L-sit for 5, 5, 4, 3, 3, 2

Good day! :)

Mon/Thurs

Nice early morning w/a bit of time to kill. Chance to journal up for Monday and Thursday session this week.  Both quite simple (seems to be the way workouts are going recently):

Monday ~ 5 sets of 5 reps for complete dead start chins & korean dips.  The bar at the Y works to be the perfect height of being to get full extension of arms to grip w/feet flat on the floor, making dead starts easy to go at.  Following the 5 for 5 was the bodyweight S&C class with the standard conditioning drills of mountain climbers w/towels on hardwood, straddle-pikes, burpees, slo mo lunges to standing sidekicks, rolls to squat thrusts, shoulder mobility work on wall, etc)

Thursday ~ Tried Franz's session he mentioned on FB earlier in the week. 2 24 kg kettlebells for double snatches - pulling down followed by double press. 5 rung ladder of 1, 2, 3 in each rung. Thought I was going to go to 4 perhaps even 5 - HA! that didn't happen....perhaps soon :) Finished w/about 10 minutes worth of popping up into handstands trying to gain stability off the wall, windmills w/O bar (2 sets of 3 per side) & slosh pipe play - 10' 4" pipe for holds, presses, sloshes, and OH squats.

Interesting to read Mark Rif's blog and notice he too is having better recovery w/a arginine product.  I too think this is a fantastic recovery supplement and have been routinely cycling it in 6 week intervals....

Recap

Not a strong enough opportunity to journal since last Sunday, but a bit of Recap would be:

Sunday ~ Another day at the pull up gazebo at 'hospitals' break near the cove in La Jolla. Primarily focused on straight legged pulls to the hip line and front lever progressions, combined with double 32 kg kettlebell front squats. Thrown in the mix were some single loaded 32 kg squats, bulgarian bag halos and swings to OH lat pullover, and handstand kick ups 5 at a time. Worked in sets of 6-10 for the bar x 6-7 sets, 5 laddered down to 1 x 2 on double fronts, 5 per x 2 on single load squat, 8-10 per on halos, 20-25 on OH bb swings. Threw in some fun pulls and double 20 kg clean & bottoms up presses (BUP).

Monday ~ Got in late to the Y prior to class, but really got quite a few nice front lever progressions, and 2 one handed pulls on R - 1 1/2 on L. Bodyweight class focused more on mobility/flexibility.

Tuesday ~ sucked w/the worse headache from 4 a.m. - 8 p.m. that I have had in a while. And more than likely my own stupidity for rushing through 'wheels' or full body bridges/neck bridges w/0 paying close enough attention to form along w/showing (doh) things not do & sleeping incorrectly to compound it :(

Wednesday ~ Felt 180% better than Tuesday and knocked down a 5 rung ladder of 2, 4, 6, 8, 10 double 16 kg snatches within a 20 minute time point.

Thursday ~ Quite easy with 70 lb dumbbell incline press for 5 reps x 5 sets

Friday ~ had nice energy in between a client cancellation at 8 a.m. and went for 5 sets of 3 reps w/a 225 lb Deadlift (DL) following each set with double 24 kg clean & press x 3. The evening brought some playtime w/the kids for L-sits, stretches and handstands.

Sunday ~ Is DLS time but perfect down in the grass by the ocean for 20 kg warm ups of arm bar-TGU-gladiator press-windmill-OH squat and back w/eyes closed for stronger awareness x 3 sets per arm. Followed by a 5 rung ladder of double 24 kg snatches with 3 sets in one rung of 2, 4, 6. Fooled around w/a 7, 6, 5, 4, 3, 2 L-sit to spider push up, some 16 lb sledgehammer halos, 3 sets per of 24 kg press w/lateral extension stabilization of hammer x 3 reps per, and 2 failed attempts at double 20 kg BUP (but nice solid BU cleans :)

Unanimously Mean

Mean =) that seemed to be the consensus from the fun group this morning. Thursday consisted of another long cycle w/the two 16 kg of a 5 rung ladder. The long cycle is a double kettlebell clean & jerk and one rung consists of 2, 4, 6, 8, 10 reps (5 sets within one rung). And performed for 5 rungs, accomplished within a 20 minute time frame.

This Sunday morning, SD had quite a bit of rain so inside we stayed. The circuit was accomplished within about 40 minutes and consisted of mixing up:

*100 swings w/40 kg

*32 kg double cleans for 8, 6, & 4

*10' 4" OH slosh pipe hold 2 sets for @ 1.5 minute and 1 set for 4 slow pull/press

*6 runs of the sandbag (3R/3L) up one flight of stairs, with each run having a 'walking the plank' (feet on two discs, 'dragged' & pushed in plank position) the length of the room @ 20' & then walking up wall into handstand. (one additional performed for demo - 7 total sets)

That was the circuit. Some playing around consisted of:

*3 runs of 4 L-sit pull ups

* 'Earthworms' with power wheel - piking up, maintaining wheel position, then hand walking into plank - 1 set for 6 'worms'

*Extended plank pulls w/power wheel - hands on 32's moving wheel forward and back.

*L-sits between 32's pulled thru into low push up, pushing back into L-sit (not pushing up then moving forward to L) 1 set for 6 reps

Great session and good chit chat as to the future look of the Strength Center!

Change of Pace

Gave a long cycle 5 rung ladder another goal with a pair of 16 kg on Thursday night, with a completion time of 25 minutes. Each rung (round) consisted of 2, 4, 6, 8, 10 reps, creating a 150 volume.

Sunday morning was a bit different circuit and went:

*225 lb Deadlift (DL) to hold for 30 seconds (to get grounded) - 2nd set Sumo for 8, 3rd set Sumo for 6, 4th for 2

*4" 8' Slosh pipe Overhead (OH) hold for 2 minutes - 2nd set for 2 minutes - 3rd set for slow strict presses (hold/5, pull/5, hold rack/5 press/5 count) x 5

*Power wheel for kneeling rollouts (nose, chest just touching floor) 4 sets of 10 reps

*50-60 lb Sandbag clean & carry up (0ne shoulder) single flight of stairs (@15 steps) into HPU's against wall (top of stairs) for 6 -- re-carry bag back down (same shoulder), repeat same on opposite shoulder w/HPU's at top - 4 sets total

*L-sits on parallettes into pull back straddle, feet on bench 5 reps for 4 sets

*One set of 115 lb clean & strict press for 2

Fun fun...

'Temple'

Changed it up a bit down at the beach. Playing at the pull up bar in the little gazebo 'temple' down at Hospitals break. Beautiful day to pay homage to the sun and sea gods :)

Before that session -

*Wednesday was the attempt at a long cycle ladder Franz inspired me to do. 2 20kg bells for 2, 4, 6, 8, 10 for 5 rungs (rounds) - long cycle being a clean & jerk. got to the 4 rung/round, went to to the 6 mark w/20's and switched to 16's for remainder (again left side...). Did find it a nice way to get strong volume, with the appreciation of being able to go back to 2 after the 10 round!

Sunday went:

*5 totals runs at straight legged raises for reps of 10, 10, 8, 7, 6

*circuited in w/double 32 kg kettlebell squats. Thought I was going to attempt the long cycle ladder in terms of reps - HA! didn't happen - 1st run was 2 w/2 cleans, 4 & 5 eliminated the cleans. Quickly realized the higher number ladder wasn't happen and had 4 more runs of 2, 3, 4.

*HPU's (handstand push ups) using a lightpost right next to gazebo went for sets of 6, 4, 5, 4, 2, 3 - 1 strong static hold (when realized it was good ....fail...)

*Switched in L-sit pull ups for 10, 8, 7, 6, 6

*Added in double 20 kg squats for 5 then 2 sets of squat to press for 3 & 3

*Finished with 2 sets of 'she-nah-na' side to side pulls for 8 & 6

.................................

Running good

Not too bad off coming out of Sunday into Monday night's w/o at the Y. After a few minutes of foam rolling the session went: (what to do when wanting to squat and no barbell)

*45 lb 'iron grip' plate held in waiter's clean for squats 5/5

*BU (grabbing grip) the 45 for squats of 5/5

*BUPress w/45 (clean before each) of 5 on R & only 2 on L (something up?) then finished L w/2 @ 35 lb

*Front levers for 6 - 2nd set for 8 (these have come along quite nicely :)

*15 lb bodybar lying supine on roller for straight arm lat pullovers to floor w/o elbow break for 10

*Straight legged raises for 10 into lever tucks for 6 into pulls for 8

*chest flyes w/15 lb d-bells on roller - hovering above floor for 8 straight arm into 12 flyes

*Front lever tuck pulls for 6 into extended one leg for 3 other for 3 back to tuck for 3 into strict pull for 3

*15 lb dumbbell frontal raises for 10 (palm to ceiling for hold) - 2nd set for 8 (thumb up for hold)

*Pistols w/10 lb plate in waiter's rack w/sots press at bottom for 3 on right - no press (only rack) on left (right legged pistol - weaker, left sots press weak) for 3 x 2 sets

*participation in bodyweight class w/variations of burpees, single arm push up w/opposite arm slide, rolls to vertical jumps, rolls to 1/2 burpee push ups, SLD's, shoulder wall series, mountain climber shuffles w/towel on hardwood, etc etc.....

(Rocky music....) Getting strong now....

Ahhh....it's good

Some Sunday's are just like feeling good coming out of a nice church sermon (for some I guess =) This was a 'hallelujah' circuit Sunday:

*Sumo DL's to start 225 x 10 (later set mixed in circuit of 5)

*7' 4" Slosh pipe OH hold for 2 minutes (later additional 2 and 3rd of behind the neck press x5)

* 100 40 kg swings for(25, 25, 20, 15, 15)

*100 Bulgarian bag 'lasso/halos' (50 each direction - 15, 10, 10, 10, 5)

*Evil wheel - kneeling to nose/sternum/chin touch - 7, 7, 8, 6

*HPU 6, 5, 4, 4, 2 and a couple of nice holds (strongest/cleanest holds so far)

*Finished w/52 kg Barbell clean & strict press for 4

Strong connected feel for this session - nice chi radiation :)

Thanks Max

Got some advice from Max Shank RKC II at the ROTK workshop on a couple of items. One came in on Friday's session in that he did HPU (handstand push ups) as the prep work for pressing 1/2 bodyweight k-bell for Level II cert. So, spent @ 15 minutes popping up into handstands and then HPU's for 5, 3, 2 alternating w/front levers (5) which went surprisingly well! Alternated the two for 2 more sets before roller class started.

The second tidbit came in warming up w/get ups. On Sunday, out by the ocean on a grassy cliff, the session went:

*16 kg get up w/windmill and OH (over head) squat (and of course getting down)

- remembered on second set to add closing eyes for stronger proprioception

- two more sets w/20 kg

*stuck w/20 kg for single arm sprawls/planks to dead snatch for 4 per/later sets went 5 & 5

*In between other movements in the circuit, threw in some L sits to planche attempts, along w/1 set being to push up over planche

*Double 20's to plank to dead snatches 1 set to 5, followed by 3 cleans - 2nd set 3 and 3

*24 kg see saw presses for 5 per - 2nd set for 4

*Finished w/32 kg snatches for 7 per & 3 per, then 24 kg for 8 per and 5 per

Was a bit fatigued from the on set of the session, but nonetheless....

Recap

Saturday the 15th was a great workout w/Pavel and good input from other RKC's. The work was based on the Return of the Kettlebell (ROTK), and a strong weakness was found in the techniques of the push press, jerk/clean & jerk. Nervous system was pretty shot by days end and up thru Thursday. Participated in the bodyweight conditioning class on the Monday, but didn't play too much with pulls, but rather iron grip 35 lb plates for seated BUPresses. Friday was almost entirely roller for class, and Sunday went:

*40 kg TGU's for 2 alternating side - felt nice and comfy and went right at it w/o warm-up

*Bear walks w/32 kg for 10 per side to single 32 cleans for 10 per @ 20 sec. recovery to 24 kg bear walks for 10 per into dble clean/strict press for 5

*That nicely had the grip working so back to TGU's Bottom's Up (BU) with the 20 kg for 1 and 16 for 1

*Opened the hand up w/24 kg flip catches and worked on breathing (3 sets for 10 reps/per with @ 20 seconds between sets)

*A interruption of a 32 strict on right w/failure on L

*Then back to grip w/20 kg BUstrict presses for 5 per (L broken 3/2)

*Bit fatigued, so now to re-attempt jerks:

*32 kg for singles 6 per

*24 kg doubles for 8 & 6

*20 kg for 3 sets of 10

Jerks went fairly well ...will have to be assessed....

*Finished w/some L's to planche' for hold (3), along w/L's to spider push up (1x10), and several bridges, neck bridges, scorpions etc

GeeZus!

Just looked back at last blog being Oct. 24th. Didn't realize I let this much time lapse. This is what happens when a 3rd child comes into the world, and brings her own massive amount of energy in with her.

However, the workouts have still been taking place on a disciplined basis. Sunday's are the strength days with Kettlebell and power based movements, Monday's are completely bodyweight conditioning drills, pieces in the week and Friday's are pulls, handstands, dips, followed by myofascial rolling.

Sunday's have switched a little being indoors due to being a spoiled San Diegan and finding it chilly out from time to time. The indoor training has allowed DL (deadlifts) to take place often, the evil wheel (Lifeline's Power Wheel), and a 7 ' - 60 % filled 4" slosh pipe =) (this is highly recommended for recreation of Pavel's door frame press - sweet) Otherwise this past Sunday was as follows (the session was an interval circuit/ladder):

*Kneeling wheel rollouts to kissing the floor - 1st set for 15 - (later sets for 10 & 8)

*Ladder - 40 kg swing for 30 (later set 25, 15 & 10)

- 32 kg snatches 10 per side (later set of 8 followed by switch & 5)

- Double 24 kg clean & press for 5 (later set for 5 & one set see saw for 5 per)

After the 3 run throughs, was playtime for:

*behind the head, swapped w/front military press w/slosh for 5 each side.

*Hey-hos (think concerts) w/pipe side to side stabilization (@ minutes worth)

*BUP (bottoms up press) w/24 x 2 per

*16 lb sledgehammer lateral stabilization x 4 per for 5 second hold

*10 lb sledgehammer 'axe throw' 4 per (1 low hold 'kiss; :)

Monday's & Friday's have been extremely similar w/the exception of having a wall on Friday's to practice handstands & HPUs

This past Monday was somewhat typical:

*5-10 minutes of roller to de-stress from highway traffic =)

*Hanging straight legged raises stiffed legged for 10/5 additional w/stretch reflexed knee (later sets of 10's followed by front lever tucks for 5)

*Korean styled dips 15, 8, 5

*Pulls - strict for 10 - two single arms alternating sides for 2 each, L-sit pulls for 15

*played around with some 20 lbs d-bells chest flyes on roller holding 1st 5 at bottom end (mm off floor) for 5 count slowly increasing tempo to 25 rep total

*Hour long BYOB class (bring your own body) with various BW conditioning drills - burpees, spetsnaz rolls, straddle-pikes, etc etc.....

Weekdays, try and squeeze in a few (very low volume - like a total of 3 per side) TGU's. Usually try 1 w/32 kg and two w/40. Although some days are two w/32 and 1 w/40 :)

OK.....now let's see if I can be as disciplined blogging........