Showing posts with label Kettlebells. Show all posts
Showing posts with label Kettlebells. Show all posts
Wednesday, August 8, 2012
Saturday, November 28, 2009
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!
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!
Wednesday, July 8, 2009
Dead Lift Experiment
After a week of corrections after Level II, I’m feeling pretty good. So I decided to start a base program to prepare me for my upcoming lifting cycle. My next planned PL meet is October 17th which puts me 15 weeks out.
I figure a short 3-4 week building phase will be appropriate.
Yesterday was dead lift day and I was excited to use some tips I got from Level II. Andrea DuCane, MRKC, Kenneth Jay, MRKC and Pavel all gave me some good pointers.
This program calls for a repetition max at a certain percentage of my 1-Rep Max. After the 1st 2 planned sets and reps, my all-out set called for 5 “or more” reps at 425.
I used Pavel’s advice using the goblet squat/front raise focusing on smooth and fluid transition while keeping correct spinal/hip alignment.
I also used the tips from Andrea and Kenneth where I focus my eyes before and during the lift. As I reached down to grab the bar, I kept my head neutral with my eyes looking at a spot down on the horizon about a foot off the floor. As soon as the bar broke from the ground I kept my head neutral, but looked up towards the ceiling.
Another tip picked up through Level II was keeping my face and neck as relaxed as possible.
I had a client watch the set and he said it was the most fluid, effortless looking lifts he’d ever seen me do. The weight looked and felt like a feather.
I ended up pulling 11 consecutive reps with a couple left in the tank. A predicted 1RM of ~580.
The techniques will definitely help as I feel fresh and ready for another day even after such a difficult set.
-------------------------------------------------------------------------------------------------
I figure a short 3-4 week building phase will be appropriate.
Yesterday was dead lift day and I was excited to use some tips I got from Level II. Andrea DuCane, MRKC, Kenneth Jay, MRKC and Pavel all gave me some good pointers.
This program calls for a repetition max at a certain percentage of my 1-Rep Max. After the 1st 2 planned sets and reps, my all-out set called for 5 “or more” reps at 425.
I used Pavel’s advice using the goblet squat/front raise focusing on smooth and fluid transition while keeping correct spinal/hip alignment.
I also used the tips from Andrea and Kenneth where I focus my eyes before and during the lift. As I reached down to grab the bar, I kept my head neutral with my eyes looking at a spot down on the horizon about a foot off the floor. As soon as the bar broke from the ground I kept my head neutral, but looked up towards the ceiling.
Another tip picked up through Level II was keeping my face and neck as relaxed as possible.
I had a client watch the set and he said it was the most fluid, effortless looking lifts he’d ever seen me do. The weight looked and felt like a feather.
I ended up pulling 11 consecutive reps with a couple left in the tank. A predicted 1RM of ~580.
The techniques will definitely help as I feel fresh and ready for another day even after such a difficult set.
-------------------------------------------------------------------------------------------------
On another note, I finally got my first pair of Vibram Five Fingers in yesterday! Black KSO’s and they feel awesome! I’m really looking forward to training in them!
Since the recent discovery of my weak feet and ankles, I’m hoping to have a few aspects of my training dramatically improve with these funky-looking foot-gloves.
Thursday, July 2, 2009
RKC Level II…Check!
What a phenomenal weekend! There’s really too much to write about, but I’ll sum it up as best I can.
Day 1 – Thursday – 6/25
I arrived early around 1:30pm (on purpose AND highly recommended!) so that I could get situated and head up to the workshop area to help out in any way I could. Luckily for me, Dennis Armstrong of Dragon Door offered all attendees a BONUS Pre-Cert workout with none other than Dave “The Iron Tamer” Whitley, SrRKC, Jeff “The Redneck Ninja” O’Connor, SrRKC and Kenneth “The Dane of Pane” Jay, MRKC.
After I performed my snatch test and helped unload bells, we headed for the field and within minutes, my brain was hurting. These guys throw so much at you! It’s just so hard to absorb it all. The workout lasted about an hour and a half, was extremely worth it, and wasn’t so bad that it compromised me for the next 3 days.
Meet and greet went great and I was introduced to a lot of new faces with familiar names and reunited with a lot of friends I’ve made over the last 2 years in the RKC family.
Day2 – Friday – 6/26
The morning started off with people taking snatch tests followed by 2 stations of Level II requirements: The Pull Up w/ a 24kg hanging on the foot and The Press w/ a KB closest to half your body weight. I had to press a 40kg which went up with no problem and the pull up seemed pretty easy (probably because of adrenaline). I knew I could perform these prior to signing up last October, so I felt prepared.
Pavel and Jeff covered some really awesome material on the Core Basics which still blows my mind at how much more there is to learn about the Swing and TGU. Jeff’s presentation on the TGU and Foot Work was really awesome and I’ve started using his Hard Style Yoga on myself and clients as soon as I got home.
The rest of the day wasn’t so pleasant. We worked Level I drills and their corrections, which seemed like a very long time. I wasn’t paying much attention to the rest of the group, but I believe there were some who were really struggling with just the Level I skills we were supposed to have nailed down. Shame on us and we got punished for it. I had my first double forearm cramp right at the end of the day due to dehydration which was interesting while trying to snatch. I’m glad it happened at the end, so it didn’t ruin too much for me. Thankfully it happened while we were performing the Vo2MAX cadence test and I had already done that prior to coming, so I knew my cadence number.
I had the great honor and fortune of getting to eat supper at the “Big Boy” table with Pavel, Dave, Jeff and Kenneth. Those guys can consume! I got some great Powerlifting pointers from Pavel and was encouraged further to participate with the Power To The People Deadlift Team this January. We talked about nutrition and other random topics…JUST Friggin’ Awesome!
Day 3 – Saturday – 6/27
A little more sore this morning. Friday was definitely a smoker, as it should’ve been for all that were unprepared, but thanks to John DuCane’s Morning Recharge, I felt great and ready to go.
Jeff, Dave, Pavel, Will Williams, SrRKC and Andrea DuCane, MRKC covered the Bent Press, Windmill, Pistol and Pull Up and I was immediately humbled by the correct ways to perform these exercises. This put a huge spotlight on my dysfunctions, which I will “own” and work on continuously.
We spent some time in lecture with Kenneth teaching the intricacies behind Viking Warrior Conditioning. He really knows his stuff and put on an excellent presentation! He unveiled a new protocol that we got to practice and it was really amazing! I’ll be using that one as well!
Day 4 – Sunday – 6/28
The morning started with a presentation by Dave on Kettlebell Group Training for Fat Loss and how to maximize your business potential. Great stuff and then we got a little tough-love application on the field. I’ve already used his Get Up – Swing progression in a class and it worked awesome!
Then Jeff presented on using Kettlebells as a one-of-a-kind tool in Youth Athletic Development. Phenomenal information with great drills and some really cool swing variations were added for power development.
Then we broke for our Skills Testing. Some had to retake their basic Pull Up or Press tests again as well as being broken up in teams to test the Level II skills. This was pretty nerve-racking. It’s not a strength thing, it’s a skills thing. The idea was, “can you perform ‘X’ number of perfect reps of ‘Y’ exercise after you’ve be thoroughly taught when I ask you to perform it?” Many couldn’t, which doesn’t make them bad instructors or weak at the skills, it was mostly mental lapses. I thankfully passed, but I was definitely sweating it! Most that failed the skills or basic tests will be put on provisional probation for 90 days to film the correct version of the test they had trouble with, send it in, and if accepted after evaluation, they get certified. I believe the attrition rate will be much lower after the 90 day period.
I equate it much like a powerlifting meet. I’ll spend 3 months on training, tweaking my program, hours in the gym, constant self-evaluation on technique, $$$ for gear and equipment, $$$ for organizational dues, $$$ for meet entry fees, $$$ on travel, and $$$ for nutrition to prepare for a meet. However, if on that meet day, I set my opener too high and miss 3 attempts, or I miss the head judge’s commands 3 times, or I have technique issues 3 times, I’m OUT. No bench attempts, no dead lift attempts…OUT. Wait ‘til next time, if there is one and go back to the drawing board and reinvest on all the above-mentioned aspects. Bottom line, it’s life. We mess up, we fall down…most of will just dust ourselves off and get back up to try again.
I’m glad the bar was set high for this cert. I couldn’t have asked for more from The Chief, Masters, Seniors and Team Leaders. The experience was second-to-none and I would do it again in a heart beat. If you’re RKC and you plan on expanding that with Level II, start NOW! THE CURRICULUM WILL NOT GET EASIER! The higher standard creates a badge of pride, honor and integrity, and I’m blessed to have had the opportunity.
Thanks to everyone for making the experience one I’ll never forget and for all the new friendships that I made over the weekend. The RKC Family is such an awesome one and I’m honored to be a part of it!
Day 1 – Thursday – 6/25
I arrived early around 1:30pm (on purpose AND highly recommended!) so that I could get situated and head up to the workshop area to help out in any way I could. Luckily for me, Dennis Armstrong of Dragon Door offered all attendees a BONUS Pre-Cert workout with none other than Dave “The Iron Tamer” Whitley, SrRKC, Jeff “The Redneck Ninja” O’Connor, SrRKC and Kenneth “The Dane of Pane” Jay, MRKC.
After I performed my snatch test and helped unload bells, we headed for the field and within minutes, my brain was hurting. These guys throw so much at you! It’s just so hard to absorb it all. The workout lasted about an hour and a half, was extremely worth it, and wasn’t so bad that it compromised me for the next 3 days.
Meet and greet went great and I was introduced to a lot of new faces with familiar names and reunited with a lot of friends I’ve made over the last 2 years in the RKC family.
Day2 – Friday – 6/26
The morning started off with people taking snatch tests followed by 2 stations of Level II requirements: The Pull Up w/ a 24kg hanging on the foot and The Press w/ a KB closest to half your body weight. I had to press a 40kg which went up with no problem and the pull up seemed pretty easy (probably because of adrenaline). I knew I could perform these prior to signing up last October, so I felt prepared.
Pavel and Jeff covered some really awesome material on the Core Basics which still blows my mind at how much more there is to learn about the Swing and TGU. Jeff’s presentation on the TGU and Foot Work was really awesome and I’ve started using his Hard Style Yoga on myself and clients as soon as I got home.
The rest of the day wasn’t so pleasant. We worked Level I drills and their corrections, which seemed like a very long time. I wasn’t paying much attention to the rest of the group, but I believe there were some who were really struggling with just the Level I skills we were supposed to have nailed down. Shame on us and we got punished for it. I had my first double forearm cramp right at the end of the day due to dehydration which was interesting while trying to snatch. I’m glad it happened at the end, so it didn’t ruin too much for me. Thankfully it happened while we were performing the Vo2MAX cadence test and I had already done that prior to coming, so I knew my cadence number.
I had the great honor and fortune of getting to eat supper at the “Big Boy” table with Pavel, Dave, Jeff and Kenneth. Those guys can consume! I got some great Powerlifting pointers from Pavel and was encouraged further to participate with the Power To The People Deadlift Team this January. We talked about nutrition and other random topics…JUST Friggin’ Awesome!
Day 3 – Saturday – 6/27
A little more sore this morning. Friday was definitely a smoker, as it should’ve been for all that were unprepared, but thanks to John DuCane’s Morning Recharge, I felt great and ready to go.
Jeff, Dave, Pavel, Will Williams, SrRKC and Andrea DuCane, MRKC covered the Bent Press, Windmill, Pistol and Pull Up and I was immediately humbled by the correct ways to perform these exercises. This put a huge spotlight on my dysfunctions, which I will “own” and work on continuously.
We spent some time in lecture with Kenneth teaching the intricacies behind Viking Warrior Conditioning. He really knows his stuff and put on an excellent presentation! He unveiled a new protocol that we got to practice and it was really amazing! I’ll be using that one as well!
Day 4 – Sunday – 6/28
The morning started with a presentation by Dave on Kettlebell Group Training for Fat Loss and how to maximize your business potential. Great stuff and then we got a little tough-love application on the field. I’ve already used his Get Up – Swing progression in a class and it worked awesome!
Then Jeff presented on using Kettlebells as a one-of-a-kind tool in Youth Athletic Development. Phenomenal information with great drills and some really cool swing variations were added for power development.
Then we broke for our Skills Testing. Some had to retake their basic Pull Up or Press tests again as well as being broken up in teams to test the Level II skills. This was pretty nerve-racking. It’s not a strength thing, it’s a skills thing. The idea was, “can you perform ‘X’ number of perfect reps of ‘Y’ exercise after you’ve be thoroughly taught when I ask you to perform it?” Many couldn’t, which doesn’t make them bad instructors or weak at the skills, it was mostly mental lapses. I thankfully passed, but I was definitely sweating it! Most that failed the skills or basic tests will be put on provisional probation for 90 days to film the correct version of the test they had trouble with, send it in, and if accepted after evaluation, they get certified. I believe the attrition rate will be much lower after the 90 day period.
I equate it much like a powerlifting meet. I’ll spend 3 months on training, tweaking my program, hours in the gym, constant self-evaluation on technique, $$$ for gear and equipment, $$$ for organizational dues, $$$ for meet entry fees, $$$ on travel, and $$$ for nutrition to prepare for a meet. However, if on that meet day, I set my opener too high and miss 3 attempts, or I miss the head judge’s commands 3 times, or I have technique issues 3 times, I’m OUT. No bench attempts, no dead lift attempts…OUT. Wait ‘til next time, if there is one and go back to the drawing board and reinvest on all the above-mentioned aspects. Bottom line, it’s life. We mess up, we fall down…most of will just dust ourselves off and get back up to try again.
I’m glad the bar was set high for this cert. I couldn’t have asked for more from The Chief, Masters, Seniors and Team Leaders. The experience was second-to-none and I would do it again in a heart beat. If you’re RKC and you plan on expanding that with Level II, start NOW! THE CURRICULUM WILL NOT GET EASIER! The higher standard creates a badge of pride, honor and integrity, and I’m blessed to have had the opportunity.
Thanks to everyone for making the experience one I’ll never forget and for all the new friendships that I made over the weekend. The RKC Family is such an awesome one and I’m honored to be a part of it!
Thursday, April 9, 2009
New Plan...Power Lifting!!!
My web-presence has been less than stellar lately. Not really because of any particular reason other than I think I appreciate updating on all the blog fodder and forums all at once rather than a day-to-day routine.
My KB classes have been rocking since I’ve changed the format. People are getting stronger, leaner, more flexible and in better condition than they ever thought possible. Great efforts = Great results and that’s what these people are putting in and getting out.
I’m in a transition training-wise as I’m planning to enter a power lifting meet on June 6. Starting Monday, I have 8 weeks until the meet so I’ve been tinkering with my program. It’ll definitely be a juggling act with teaching, but I feel up to it for a couple months.
Here’s the current stats:
Current weight – 188 (in the morning)
Planned weight class/division – Unequipped 181
My current lifts are:
Dead Lift – 555 (pulled conventional at TSC last Saturday)
Squat – 445 (tested Monday – medium stance)
Bench – 295 (tested Tuesday)
I haven’t squatted or benched since last summer, so I’ve got some work to do. With some specificity and a little volume, I think I’ll get there.
My ultimate goals in the unequipped division are:
Squat – 550
Bench – 350
DL – 600
This is unrealistic with the amount of time I have to train, but I’m going to push as hard as I can for 8 weeks.
The template will look like this:
Monday – Dead Lift
Wednesday – Bench
Friday – Squat
Week 1 – 80% - Work up to 5 rep max (RM)
Week 2 – 90% - 3RM
Week 3 – 100% - 1-3RM
Week 4 – Deload
Week 5 – 85% - 5RM
Week 6 – 95% - 3RM
Week 7 – 105% - 1RM
Week 8 – Rest and lift on Saturday
(%’s will be based off recent 1RM’s, not goals)
My assistance lifts will consist of: 3-4 Sets of 5-8 Reps of…Make-shift GHR, Heavy Double Kettlebell Swings, Heavy Single Leg Dead Lifts, Heavy Triceps Work (Close Grip BP, Weighted Dips, etc.). I’ll throw some sled dragging and some recovery work with the classes as well.
This plan isn’t based off of anything I’ve ever tried before leading into a meet. I’m just trying to minimize the volume to a lesser frying-point with my CNS. I tend to get burned out easily with a more traditional West Side approach, so we’ll see how this works out.
I’ll try to keep these workouts updated so I’ll have a record.
Thanks goes out to Thomas Phillips, RKC Team Leader for the advice on this program. Good luck on your upcoming meet!
My KB classes have been rocking since I’ve changed the format. People are getting stronger, leaner, more flexible and in better condition than they ever thought possible. Great efforts = Great results and that’s what these people are putting in and getting out.
I’m in a transition training-wise as I’m planning to enter a power lifting meet on June 6. Starting Monday, I have 8 weeks until the meet so I’ve been tinkering with my program. It’ll definitely be a juggling act with teaching, but I feel up to it for a couple months.
Here’s the current stats:
Current weight – 188 (in the morning)
Planned weight class/division – Unequipped 181
My current lifts are:
Dead Lift – 555 (pulled conventional at TSC last Saturday)
Squat – 445 (tested Monday – medium stance)
Bench – 295 (tested Tuesday)
I haven’t squatted or benched since last summer, so I’ve got some work to do. With some specificity and a little volume, I think I’ll get there.
My ultimate goals in the unequipped division are:
Squat – 550
Bench – 350
DL – 600
This is unrealistic with the amount of time I have to train, but I’m going to push as hard as I can for 8 weeks.
The template will look like this:
Monday – Dead Lift
Wednesday – Bench
Friday – Squat
Week 1 – 80% - Work up to 5 rep max (RM)
Week 2 – 90% - 3RM
Week 3 – 100% - 1-3RM
Week 4 – Deload
Week 5 – 85% - 5RM
Week 6 – 95% - 3RM
Week 7 – 105% - 1RM
Week 8 – Rest and lift on Saturday
(%’s will be based off recent 1RM’s, not goals)
My assistance lifts will consist of: 3-4 Sets of 5-8 Reps of…Make-shift GHR, Heavy Double Kettlebell Swings, Heavy Single Leg Dead Lifts, Heavy Triceps Work (Close Grip BP, Weighted Dips, etc.). I’ll throw some sled dragging and some recovery work with the classes as well.
This plan isn’t based off of anything I’ve ever tried before leading into a meet. I’m just trying to minimize the volume to a lesser frying-point with my CNS. I tend to get burned out easily with a more traditional West Side approach, so we’ll see how this works out.
I’ll try to keep these workouts updated so I’ll have a record.
Thanks goes out to Thomas Phillips, RKC Team Leader for the advice on this program. Good luck on your upcoming meet!
Monday, April 6, 2009
TSC Results
Finally getting around to posting the results....sorry everyone!
Everybody did great at this TSC and I am very proud of all the competitors and I know their best was left in the gym on Saturday! Couldn't ask for better!
Here's how everyone did:
Female - Novice
Amber Bolen
Body Weight - 136
Dead Lift - 225
Pull Up - 0
KB Snatch - 117
Kara Marshall
Body Weight - 148
Dead Lift - 215
Pull Up - 0
KB Snatch - 113
Male - Novice
Anthony Furgeson
Body Weight - 240
Dead Lift - 385
Pull Up - 1
KB Snatch - 124
Male - Open
David Spriggs
Body Weight - 265
Dead Lift - 470
Pull Up - 2
KB Snatch - 109
Terrel McReynolds
Body Weight - 165
Dead Lift - 405
Pull Up - 26
KB Snatch - 110
Male - Elite
Jason Marshall
Body Weight - 193
Dead Lift - 555
Pull Up - 15
KB Snatch - 96
Everybody did great at this TSC and I am very proud of all the competitors and I know their best was left in the gym on Saturday! Couldn't ask for better!
Here's how everyone did:
Female - Novice
Amber Bolen
Body Weight - 136
Dead Lift - 225
Pull Up - 0
KB Snatch - 117
Kara Marshall
Body Weight - 148
Dead Lift - 215
Pull Up - 0
KB Snatch - 113
Male - Novice
Anthony Furgeson
Body Weight - 240
Dead Lift - 385
Pull Up - 1
KB Snatch - 124
Male - Open
David Spriggs
Body Weight - 265
Dead Lift - 470
Pull Up - 2
KB Snatch - 109
Terrel McReynolds
Body Weight - 165
Dead Lift - 405
Pull Up - 26
KB Snatch - 110
Male - Elite
Jason Marshall
Body Weight - 193
Dead Lift - 555
Pull Up - 15
KB Snatch - 96
Monday, December 22, 2008
Killed The Force Recon Workout Last Week!
Great week of training! Strong, Light and Powerful! That's how I felt all week. I sat around 182 all week and cheated one day on Warrior Diet with a lunch on Wednesday due to a board meeting at work. This was my worst day of training. I felt nauseous after eating and felt lethargic and withdraw all during training. My body is definitely adapting to the daily fasting.
Monday - 12/15/08
Strength Circuit w/ Class:
5x3 of the following:
Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back
Tuesday - 12/16/08
Force Recon - Day 3
Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg
Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)
Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5
Wednesday - 12/17/08
Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg
3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU
Thursday - 12/18/08
Force Recon - Day 4
Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)
Fighter Sit Ups - 5x5
Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)
Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x
The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.
Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!
Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.
Monday - 12/15/08
Strength Circuit w/ Class:
5x3 of the following:
Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back
Tuesday - 12/16/08
Force Recon - Day 3
Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg
Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)
Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5
Wednesday - 12/17/08
Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg
3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU
Thursday - 12/18/08
Force Recon - Day 4
Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)
Fighter Sit Ups - 5x5
Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)
Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x
The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.
Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!
Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.
Monday, December 15, 2008
Last Week In Review:
Training was a little different as compared to last week. I started a Force Recon workout that was written by Pavel. This will be a staple Tuesday/Thursday workout for the fighters. The Force Recon workout looked like this.
Tuesday:
Superset:
Weighted Pull Ups - 12kg - 5x5
Clean and Press - Double 24kg - 5x5
Rock Bottom Front Squat w/ 1 second Pause - Double 24kg - 5x5
Superset:
Snatch - 32kg - 5/5x5
Strict Hanging Leg Raise - 5x5
Thursday:
Single Arm Clean and Jerk - 24kg - 10 minutes (never put the bell down)
Heavy Abs - Fighter Sit Ups - 5x5
Superset:
Pull Ups - 100 Total
Front Squats - Double 24kg - 10 Reps Every Time You Let Go Of The Bar
(This sucked! I managed the whole thing in 8 Sets - 100 Pull Ups, 80 Front Squats)
Superset:
Snatch - 24kg - 10/10x5 (100 total)
100 Yard Jog - x5
I was very fortunate to get an opportunity to meet up with a group of high school athletes and their coaches from Monterey High School here in Lubbock. There was about 60 kids, Freshman thru Juniors. They all plan on playing varsity football as Linemen or Linebackers next year. We worked on the Swing and Turkish Get Up. They did great and I think they'll really get a ton out of implementing the techniques I showed them in their program.
Another notable PR happened Monday while doing Bottom's Up Presses. I hit the 36kg for 2 reps on the right and 1 on the left. I'm getting closer to that 40kg! Then I repped out the 32kg for 5 consecutive reps! I wish I had my video camera!...Next time!
I also hit a bending PR with a 5" piece of 1/4" Cold Rolled Steel. The equivalent of a Blue Nail, but an inch shorter. After about 6 hits, double overhand style, I got it to 90 degrees and finished it off to 1.5". This was by far my toughest bend!
Warrior Diet has been going pretty well. Adherence is about 95% during the week and about 80% on the weekends. I've trimmed down to about 182 pounds, give or take 3 pounds, from a steady 195. I definitely look more defined, mainly in the mid-section, so the abdominal fat loss has been a nice side effect. I think I'm going to keep it up until the end of the year. (I don't want to get so light I'll fly away, you know)
Tuesday:
Superset:
Weighted Pull Ups - 12kg - 5x5
Clean and Press - Double 24kg - 5x5
Rock Bottom Front Squat w/ 1 second Pause - Double 24kg - 5x5
Superset:
Snatch - 32kg - 5/5x5
Strict Hanging Leg Raise - 5x5
Thursday:
Single Arm Clean and Jerk - 24kg - 10 minutes (never put the bell down)
Heavy Abs - Fighter Sit Ups - 5x5
Superset:
Pull Ups - 100 Total
Front Squats - Double 24kg - 10 Reps Every Time You Let Go Of The Bar
(This sucked! I managed the whole thing in 8 Sets - 100 Pull Ups, 80 Front Squats)
Superset:
Snatch - 24kg - 10/10x5 (100 total)
100 Yard Jog - x5
I was very fortunate to get an opportunity to meet up with a group of high school athletes and their coaches from Monterey High School here in Lubbock. There was about 60 kids, Freshman thru Juniors. They all plan on playing varsity football as Linemen or Linebackers next year. We worked on the Swing and Turkish Get Up. They did great and I think they'll really get a ton out of implementing the techniques I showed them in their program.
Afterward, I showed them a little steel bending with some 60 Penny Nails I brought. This was a lot of fun and they all wanted to take a crack at it and keep the nails I bent. Then they wanted to see me jump because I was talking to them about the benefits the Double KB Swing can have as an awesome hip developer for explosiveness. So, Coach brought out their Vertical Jump Kit and tested my hops for the first time since high school. My standing reach was 89" (7 feet, 5 inches). After a few attempts, my best jump was 123" (10 feet, 3 inches) for a standing vertical jump of 34". Not bad for a 31-year old that's 50 pounds heavier than his high school version.
Another notable PR happened Monday while doing Bottom's Up Presses. I hit the 36kg for 2 reps on the right and 1 on the left. I'm getting closer to that 40kg! Then I repped out the 32kg for 5 consecutive reps! I wish I had my video camera!...Next time!I also hit a bending PR with a 5" piece of 1/4" Cold Rolled Steel. The equivalent of a Blue Nail, but an inch shorter. After about 6 hits, double overhand style, I got it to 90 degrees and finished it off to 1.5". This was by far my toughest bend!
Warrior Diet has been going pretty well. Adherence is about 95% during the week and about 80% on the weekends. I've trimmed down to about 182 pounds, give or take 3 pounds, from a steady 195. I definitely look more defined, mainly in the mid-section, so the abdominal fat loss has been a nice side effect. I think I'm going to keep it up until the end of the year. (I don't want to get so light I'll fly away, you know)
Friday, December 5, 2008
Look Who's Kettlebellin'
I've talked to several endurance athletes since I've become a Kettlebell Instructor through RKC and they have relatively the same thing to say about kettlebells. Too much strength training. How do you get cardio out of that? I don't want to bulk up...etc. Well, here's a pic of arguably the best endurance athlete of all time with this magical ball of iron....so you tell me, is it for endurance athletes?
Training Week - 12/01/08 - 12/04/08
12/1/08 - Monday
Bottom's Up Press - 24kg
3x1,2,3,4,5
Superset w/ Barbell Bent Rows 225 - 3x1,2135 - 3x3,4,5
3x3 of the following:
Front Squat - Double 40kg
Pull Up - 20kg
Dead Lift - 275
Push Up - Elevated w/ 2-45lb Plates and 30lb Chain on neck
12/2/08 - Tuesday
Vo2 Max - 16kg - 40 sets of 8 - :15/:15
12/3/08 - Wednesday
Active Recovery
Progressive Complex - 12kg
3 Rounds both Left and Right
Swing
Swing, Snatch
Swing, Snatch, Press
Swing, Snatch, Press, Windmill
Swing, Snatch, Press, Windmill, Overhead Squat
Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press
Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press, Arm Bar Press x 3, TGU
25 Push Ups between each round
12/4/08 - Thursday
Barbell Front Squat
135 x 10
225 x 5
275 x 2
315 x 1
Tried box jumps again. Hit 61 inches 3 times, which is 3 of my tires stacked on each other. Mixed in Barbell Back Squats ~ 3x5 225
Worked the circuits with the late class.
No short bending this week. I still need to go to the store. I did buy some cards at the dollar store and started on card tearing 'cause I've ripped everything I had in the house with exception of 2 decks. Tearing cards is extremely tough for me. I don't know if I'm doing it wrong, but when I watch vids of other guys do it, I can't seem to mimic it with the same grips. Plus it's pretty painful. I did get a full Lubbock Yellow pages phonebook yesterday the "right" way. It's about 1.5 inches thick. I was showing the guys how to do both techniques (parlor trick and strongman) and when showing the strength version the pages just popped apart...it looked as if I'd chopped the top of the book with a machete. Pretty cool! So I finished it off, which took me a little bit. I'll keep grinding at the card tearing. I'm at 30 or so cards now and the tears are ugly....very curvy and the cards are a mess when I'm done. What's crazy is my grip is stronger than it's ever been right now and this seems to be impossible to me right now. The tortoise wins the race with this I guess.
Wednesday, November 26, 2008
3 Days Of GTG
GTG = Grease The Groove
I know there's a technical definition for this in a training application, but for me it's just do what you want and do it light enough to not over-exert.
Monday, I worked some Bottom's Up Presses after I worked with a class. I really want to hit the 40kg (Bulldog), but it still eludes me.
Team Goblet Squat Ladders (Courtesy of Jeff O'Connor)
24kg - 3x1,2,3,4,5
Bottom's Up Press
28kg - 3x2/2
32kg - 1x1/1
36kg - 1x1 Right, Failed Left
40kg - Good Clean and held it for a bit, 1/2 Pressed and it toppled on me. Soon!!!
Pull Ups
5x3
Tuesday, I worked with my late class. Complexes were on the menu with an interesting approach to the TGU.
TGU - 24kg
Pausing at each individual section of the get up.
1:20 on the way up
1:20 on the way down
1 Left and 1 Right = Over 5 minutes for 2 TGU's! This was brutal, but my shoulders felt unreal and fresh afterwards.
Complex - 5x1,2,3
All done 1-arm and switch
Swing, Clean, Squat, Press, Snatch
Then...40 Swings, 30 Rows (15/15), 20 Squats, 10 Burpees
Wednesday, we worked for our Thanksgiving Turkey. Early class 10 Swings on the minute for 40 minutes (400 swings). 2 late classes, 15 swings on the minute for 40 minutes (600 swings). Rest period was mixture of Fast and Loose and whatever we wanted to work on...Pull Ups, Abs, etc. Great workout and it went surprisingly fast.
Bending and tearing worth mentioning: I've ripped around 10 phone books since Monday. One at work went in 6 seconds!! The thing just exploded on my first rip and felt like it just fell apart. I've gone through all of my bag of nails (except for the Reds) and the stock that I'd cut to blue nail length. I've been working 3-6 blue nails/day. Double Overhand, Double Underhand and Reverse with both hands in front. DU and Reverse are finished DO after the initial bend. Blue nails are becoming good practice, so I'm gonna have to go to the hardware store and stock up on some tougher fare. I printed out "How To Bend The Red Nail" today, and I'm looking forward to reading it. I've kinked one, but it's like pushing on a brick wall.
I know there's a technical definition for this in a training application, but for me it's just do what you want and do it light enough to not over-exert.
Monday, I worked some Bottom's Up Presses after I worked with a class. I really want to hit the 40kg (Bulldog), but it still eludes me.
Team Goblet Squat Ladders (Courtesy of Jeff O'Connor)
24kg - 3x1,2,3,4,5
Bottom's Up Press
28kg - 3x2/2
32kg - 1x1/1
36kg - 1x1 Right, Failed Left
40kg - Good Clean and held it for a bit, 1/2 Pressed and it toppled on me. Soon!!!
Pull Ups
5x3
Tuesday, I worked with my late class. Complexes were on the menu with an interesting approach to the TGU.
TGU - 24kg
Pausing at each individual section of the get up.
1:20 on the way up
1:20 on the way down
1 Left and 1 Right = Over 5 minutes for 2 TGU's! This was brutal, but my shoulders felt unreal and fresh afterwards.
Complex - 5x1,2,3
All done 1-arm and switch
Swing, Clean, Squat, Press, Snatch
Then...40 Swings, 30 Rows (15/15), 20 Squats, 10 Burpees
Wednesday, we worked for our Thanksgiving Turkey. Early class 10 Swings on the minute for 40 minutes (400 swings). 2 late classes, 15 swings on the minute for 40 minutes (600 swings). Rest period was mixture of Fast and Loose and whatever we wanted to work on...Pull Ups, Abs, etc. Great workout and it went surprisingly fast.
Bending and tearing worth mentioning: I've ripped around 10 phone books since Monday. One at work went in 6 seconds!! The thing just exploded on my first rip and felt like it just fell apart. I've gone through all of my bag of nails (except for the Reds) and the stock that I'd cut to blue nail length. I've been working 3-6 blue nails/day. Double Overhand, Double Underhand and Reverse with both hands in front. DU and Reverse are finished DO after the initial bend. Blue nails are becoming good practice, so I'm gonna have to go to the hardware store and stock up on some tougher fare. I printed out "How To Bend The Red Nail" today, and I'm looking forward to reading it. I've kinked one, but it's like pushing on a brick wall.
Monday, November 24, 2008
Last Week's Training and My Impressions of The Warrior Diet
Last Sunday I made the decision to REALLY clean up my eating habits. Not just some of the time. Not just the weekdays. Not just breakfast and lunch. ALL THE TIME! So, I gravitated towards The Warrior Diet (WD) and began last Monday morning.
For those that don't know, WD is a way of life, not just a diet. It's a way to harness your innate survival skills and take control of your life. Within one week I've been able to break many of my old bad habits and get started on a nutritional plan that really works great for anyone willing to put forth the effort.
WD Positives
I LOVE being able to "feast" at night after I'm done training. Before WD, I was never really that hungry when I went home and consistently missed the ever-important post-workout meal.
I am no longer a slave to food. I now make food work for me and benefit me the way I want it to.
I am sharper during the day. Have more energy. Sleep better at night.
I want to eat "Good," "Healthy," "Nutritious" food at night during my feast. I no-longer crave the junk food at fast food joints on my way home. I want fuel and I want the best there is to offer. Not something that's only going to stay with me for a few hours.
WD Negatives
It's a little mental at first. Hunger will definitely play with your mind. Good thing the WD allows for mid-day snacks. Thank you almonds!
I flopped twice last week. Both times at work when we had company-prepared meals. I just didn't have the guts to not get a plate.
To sum up, WD seems to be an awesome way to eat and live...FOR ME! It may not be for you, but so far this is working great and I haven't felt this good about a nutrition plan in quite a while. I've been in compliance everyday (8 days now) with exception to the 2 meals at work last week (which really weren't that bad), but I still cheated. The holidays may put an even tougher dose of peer pressure on me, but I'll try to gut it out.
Training
I hit some PR's last week, mostly with bending - Refer to my previous post. I tried my snatch test on Thursday instead of hitting Vo2 Max due to time and I hit 100 reps w/ 24kg in 3:46. I don't think I've ever timed 100 reps before, but it felt good and there is some room for improvement.
I also hit an old school workout with one of my clients...All Barbell. Bench Press, Bent Rows, Dips, Straight Bar Curls, Pull Ups and Abs...of course. I was sore as a dog after this. The old hypertrophy days awakened the DOMS demons, but it was cool to do something old fashioned.
This week may be more of a lay off week to coincide with Thanksgiving. Probably GTG stuff and some more bending.
I hope everyone has a safe and happy holiday! I know I'm going to be looking forward to Thanksgiving supper! ;-)
For those that don't know, WD is a way of life, not just a diet. It's a way to harness your innate survival skills and take control of your life. Within one week I've been able to break many of my old bad habits and get started on a nutritional plan that really works great for anyone willing to put forth the effort.
WD Positives
I LOVE being able to "feast" at night after I'm done training. Before WD, I was never really that hungry when I went home and consistently missed the ever-important post-workout meal.
I am no longer a slave to food. I now make food work for me and benefit me the way I want it to.
I am sharper during the day. Have more energy. Sleep better at night.
I want to eat "Good," "Healthy," "Nutritious" food at night during my feast. I no-longer crave the junk food at fast food joints on my way home. I want fuel and I want the best there is to offer. Not something that's only going to stay with me for a few hours.
WD Negatives
It's a little mental at first. Hunger will definitely play with your mind. Good thing the WD allows for mid-day snacks. Thank you almonds!
I flopped twice last week. Both times at work when we had company-prepared meals. I just didn't have the guts to not get a plate.
To sum up, WD seems to be an awesome way to eat and live...FOR ME! It may not be for you, but so far this is working great and I haven't felt this good about a nutrition plan in quite a while. I've been in compliance everyday (8 days now) with exception to the 2 meals at work last week (which really weren't that bad), but I still cheated. The holidays may put an even tougher dose of peer pressure on me, but I'll try to gut it out.
Training
I hit some PR's last week, mostly with bending - Refer to my previous post. I tried my snatch test on Thursday instead of hitting Vo2 Max due to time and I hit 100 reps w/ 24kg in 3:46. I don't think I've ever timed 100 reps before, but it felt good and there is some room for improvement.
I also hit an old school workout with one of my clients...All Barbell. Bench Press, Bent Rows, Dips, Straight Bar Curls, Pull Ups and Abs...of course. I was sore as a dog after this. The old hypertrophy days awakened the DOMS demons, but it was cool to do something old fashioned.
This week may be more of a lay off week to coincide with Thanksgiving. Probably GTG stuff and some more bending.
I hope everyone has a safe and happy holiday! I know I'm going to be looking forward to Thanksgiving supper! ;-)
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