Friday, August 31, 2007

3 P's

One of my favorite workouts bar none, the 3 P's; Pistols, Presses and Pull-ups!


super set with Pullups


These were amazing strong! I was able to hold the bottom position and that was a great sign of my progress. It is amazing how the deadlift help my pistols

Supeset with Pullups

Great small workout. headed to Mt Shasta tonight for the 3 day and will do the 16kg Max VO2 workout tomorrow. I will record on Monday. Have a happy and safe labor Day

Wednesday, August 29, 2007


Last BIG snatch workout and a good test! I am ready mentally and physically to push toward the contest and the prior goals. I know I have prepared myself well and in doing so have no reason I should not accomplish or be right where I want come contest day, and let me tell you how GREAT that feels. A big thanks to Rif for his coaching and guidance through the process, not done but close.


Round 1
32/8/8 (30 total seconds followed by 30 seconds rest) x3

Round 2
24/8/8 (same protocol) x3

Round 3
20/8/8 (same protocol x3
note 3rd set was a swing set of 10/10

WOW my heart was beating fast and I could feel the lungs burning up. What a fantastic workout and great for mental fortitude and awareness heading into the contest.

Monday, August 27, 2007

deadlifts and Pull-ups

Last big DL/PUP day and it was a great day!

typical warm-up


315/1x8 for speed (less than 30 sec rest)

Feeling strong, and READY for a new PR

10kg/14 (maxed out)

Great day at Stones! Great to see all this preparation and I am looking forward to my big day on the 15th. Fun to prep and see a goal through the end!

Saturday, August 25, 2007

VO2 Max snatch workout & more

Today was my first attempt at the VO2 max snatch workout with the 16kg. Goal one arm for 15 seconds followed by a 15 sec rest and then the other arm for 20 to 25 minutes.

16/7 x30 (or 15 minutes)

Max hr at the end of the 30th set was 138, yes 138 and I have to say if it was not for my low back tightening on set 18 or so I could have done 25 minutes worth. But, first time and my limiting factor at this point is the low back. I am not used to this volume, intensity and therefore I am pleased with the effort for today. I really like the workout and can see that 8 is more than reasonable per set. Nice to know my cardio is feeling strong, at least with 16kg :)

Snatch Hold
32kg/55sec/side x 2 sets

Mindful breathing, meditation, focus are the keys. my right shoulder toward the end of the 2nd set was feeling the fatigue

Military Press

Great, first time in some time!


Great day!

Wednesday, August 22, 2007


Breaking down! time is fleeting in terms of contest prep and with a 10day break my body feels well rested butnaturally a little weak in the areas of strength anc conditioning. Therefore, it takes a little more to warm-up and move the weight.


total 70

And no tears! Yes! This was work but hey I can do anything I mindful, be focues, be present and believe in yourself, a motto!


total 60

Low back is a bit fatigued and sore but after Monday and today combined with the layoff I am cool with it and it is nothing but a thing!

Monday, August 20, 2007

Deadlifts and Pull-ups

Ok, so first day back from a 10 day holiday and no I did not do my typical workouts or spend time blogging ;-). but I did have a nice vacation!

So feel a little flat but nice to have some heavy weight in my hands.

followed my typical warm-up scheme thru 405 then the big work sets (PS: do not let me downplay the importance of the warm-up, that is for sure not the case. This helps me to focus my chi and get my kinks worked thru finding my correct form, VERY important).


315/1x10 with no more than 30 seconds between my favorite part of the workout ;-)

What can I say. My technique was rusty and I was not perfect but I did have some solid pulls. Need to lock down my body more so i finish properly, by lockdown I mean remove the 'slack' and compact my shoulders to hips , this will help me to avoid the extra inch I tend to lift the bell and make the motion more intact so I move as one.


These were awesome. Could not believe how strong I felt and how relatively easy the pulls were considering the layoff.

I am back and ready to train hard for the contest and the journey of life! Day 1 and how you miss something when it is not around!

Wednesday, August 08, 2007

Snatches & Swings

Well, big day today for me. With my big 10 day trip coming up I had to have astrong workout with my snatches with the TSC only a month away. Because I was short on time I did not have the pleasure of training with Rif, an opportunity you do not want to pass up but circumstances being what they are I had no choice. But I still hit and I had theinsipration of Mia with me, doing her KB workout

32/5/5x8 = 80 total

First time in some time I have snatched the 32. Initially just holding it the weight felt heavy but once I got going it was on and I felt super strong and the bell whipped up with power, speed, grace a like a man on a mission. My hands held strong and I used a method I saw Rif doing over the last few where the downward stroke did not pull so fiercly on hands. YES!!!!!! I am very pleased

1 Arm Swings
32/5/5/5/5/5/5/5/5/5/5/5/5 = 60 total x1
32/10/10/10/10 = 40 total ( giving out now but I have one set left, fatigue is setting in)

These were great, the first set really pushed me but I was strong heading into the second set and my back held strong. At the end of the swings I felt some mild low fatigue but overall I am pleased with the volume and loads. This is some strong work for me.

Plan to do Pull-ups tonight when I am fresh.

Tuesday, August 07, 2007

Presses and Pistols

Recovery workout day with Mia. She is getting into the Kb's so she asked me help evaluate her form. I joined in with some of my own strength work, focus on submax loads



I feel good, still feeling my CNS fatigue but overall my body is healthy and strong just a bit tired.

Mia is destined for greatness with the bells, she is a mutant workhorse. Once she really 'gets it' which she just needs some time with the bells she is going to have fun challenging herself and she has a great reference in Tracy.

Have a great Tuesday

Monday, August 06, 2007

Deadlifts and Pull-ups

Nice recovery workout day. LIghtening the load on the deads after a big week. Here is how it went

warm-up sequence as usual followed by my workload


A nice workload for how I was feeling. Feels good to have 405 be my light day workload for multiple reps.

10kg, 2, 3, 4, 5, 6 x2 =40

This was a nice ladder workout. I worked off of percieved exertion and I maintained my strength well and even could have done at least a 2, 3, 4 for a third ladder.

Really pleased with the program, the journey and the outcomes. Also, really enjoy the energy that Rif and Tracy bring to the gym. Having Tracy, who is a friggin work horse and a mutant really inspires.

Thursday, August 02, 2007

Snatches & Swings

First day back on the snatches and here is how it went

24/30 (switching every 5 reps) x4

total snatches with the 24kg = 120

I just doing this exercise. It is beautfiul to watch, and the feel is so smooth and athletic. And, to top it off it just kicks your arse from a strength and conditioning perspective. My hands made it through thanks to Rifs tape job and Tracys sock idea.

Swings 1 arm
32/20 left
32/20 right
32/15 lt
32/15 rt

90 additional 1 arm swings with the 32

felt a real strong hip snap and Rifs cue to push into the floor was super helpful. Used a hook grip so felt no pressure on the hands.

Overall this was a very good workout. I could feel residual CNS fatigue from Monday and my legs felt heavy and sluggish but I am stoked and feel really good with the training

have a beautiful day