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 :)