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....