Clean and Press Success!

I've had several of my clients going back to basics since I've been training them. I absolutely love the Rite of Passage program from Pavel's book, Enter The Kettlebell.

This program has proven to dish out PR after PR for myself and my clients.

When Jarod (Hudd) started training with me, he had a tough time with anything overhead due to some shoulder issues. After some corrective work we got him fairly symmetrical and got to work.

Here's a short vid of the results. This was taken after Hudd's workout and after he had already pressed the Bulldog 3 times per arm. He hadn't tried anything heavier than a 32kg prior to this. He's not quite ready for the Beast, but he's close.



Not too shabby after starting out with a 24kg!

Don't forget that The Hardstyle Kettlebell Certification (HKC) is coming to Lubbock, TX!

Jeff O'Connor, Senior RKC will be the Senior Instructor which will make this event something you won't want to miss.

Check out the details HERE on the Dragon Door site to sign up.

Don't wait around though! There's a limited number of spots available and they're starting to fill up fast!

Deadlift Plan

So, after a lot of thought and advice, I've come up with a template of the 1st 4 weeks (which began last week) of what my deadlift cycle will look like leading up to the Raw Unity Meet.

Each week I'll be ramping up intensity and volume for 3 weeks with a slight deload on the 4th.

Mondays will be 5/3/1 Deadlift day followed by accessory work (all pulls from on top of 35# plates).
Tuesdays will be a heavy Rite of Passage day (all cleans and presses done Bottoms Up and pull ups - weighted) followed by heavy swings.
Wednesdays will be GPP: Plate Push, Farmers Carry and Light Snatches
Thursdays will be a page out of Power To The People Pro with 5x5 Wide Stance Box Squats followed by Banded Deadlifts for 8 singles...then accessory work.
Fridays will a light ROP day...again all bottoms up followed a different swing template.
Saturday or Sunday more GPP.

I chose the Bottoms Up Press and Rite of Passage due to the crazy gains I've got from the program and the exercise in the past, but I've never combined the two. The BUP and Weighted Pull Ups transfer well to my deadlift.

The elevated pulls will help with the trouble I've had off the ground with my max attempts in the past. The sumo box squats will hopefully help the same.

Everything else was specifically chosen to build up my weak points and facilitate my readiness for the deadlift.

The second 4 week cycle will most likely look a little different with more high-percentage pulls.

Finally, I'll have a 3-week peaking cycle to get ready for the meet.

HKC Lubbock Prep Workshop

If you are signed up or interested in attending the HKC here in Lubbock or any other upcoming HKC, then you'll want to be as prepared as possible.

I have had the fortune and opportunity to assist at a private HKC with Pavel Tsatsouline, giving me direct experience on the requirements for this course.

The workshop will be held at Lone Star Kettlebell:

5827 50th Street
Unit D & E
Lubbock, TX 79424

The date will be Saturday, January 9, 2010 from 9am to 12noon (or however long it takes).

Call or email me if you have any questions.

806 773-3735
jason@lonestarkettlebell.com

www.lonestarkettlebell.com

Check out the new and improved Lone Star Kettlebell website!

We have a great foundation laid out and I think this is going to be a great new look for the biz.

If you have a chance to pay a visit, let me know what you think here on the comments or through my new Contact Page on the site.

We also have a page dedicated to the upcoming HKC here in Lubbock!

Space is limited on this, so if you're in the area and thinking of going, you need to get on that page and sign up!

Huge thanks to Pat Sitton, RKC for all the help on the site! Check him out if you like what you see!

P.S. I just ordered Pavel's new book, Power To The People Professional. I'm thinking this is the push I need to get over that 600 mark in the deadlift! Can't wait for it to get here!