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!