tag:blogger.com,1999:blog-202494872024-03-07T13:27:29.919-08:00FitnessJoe Training LogA place to track my training sessions and pertinent information related to such. Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.comBlogger938125tag:blogger.com,1999:blog-20249487.post-38317868177744612092013-06-30T09:20:00.001-07:002013-06-30T09:20:32.327-07:00Power Swings, the Kings evil twinOh yeah these babies kick butt, literally. My hamstrings were lit up the while time. With this variation I am able to keep my shins vertical (knee directly above the ankle) for each swing. This angle/position reminds of the intended box squat from Westside barbell, which is meant to recruit the hammies, glutes and low back. For me I felt zero low back and this makes me happy.<div><br></div><div>1 Arm Power Swing</div><div>16/5/5</div><div>20/5/5</div><div>24/5/5</div><div>28/5/5</div><div>32/5/5</div><div>36/3/3</div><div>40/3/3</div><div>44/3/3</div><div>48/3/3</div><div>52/3/3 PR</div><div><br></div><div>All I can say is Power personified. That initial starting strength is king here. Resetting prior to every swing again allows for proper position which is more difficult in ballistic 1 Arm swings as each rep can potentially change the arch and thus load dynamics.</div><div><br></div><div>Clubbells shield cast</div><div>25/10/10</div><div>35/10/10</div><div>25/30/30 PR for reps</div><div><br></div><div><br></div><div>Shoulder rehab drills</div><div><br></div><div>Brilliant day! </div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com1tag:blogger.com,1999:blog-20249487.post-66930228406323459642013-06-27T19:38:00.000-07:002013-06-27T19:38:09.931-07:00Heavier day, but not maxMy shoulder still is packing that max effort press so took a bit of a different approach today. It's clearly the best it had been but still not where I am happy.<br />
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Close grip bench</div>
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225/2 x 5</div>
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Superset with</div>
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Chest to bar deadhang pullup.</div>
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5 x 5</div>
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Felt really powerful on the pull-ups and fast today. Clearly touching the bottom of my pecs at around nipple level. </div>
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Close grip felt better as I warmed up. But good to hit the triceps a bit more directly because in my eyes my triceps are my weak link.</div>
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Double 36kg squats</div>
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5 x 5</div>
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This was great. Deep and strong in the position. Core felt strong and spine fully aligned with strong mobility. Stoked</div>
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Max effort single set military press</div>
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24kg/25 L</div>
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24kg/25 R</div>
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Hard, plain and simple. </div>
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Finished with yoga. </div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-36411430141374176352013-06-25T14:17:00.001-07:002013-06-25T14:17:30.444-07:00800 meter repeats On 6/20/13800 meter repeats. If you have ever done these you know they suck. They are grueling to say the least and just eat at the you. As if one lap around the track is not enough.<br />
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So I did 3 of these. I rested about 2 minutes between reps<br />
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here is the breakdown<br />
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1. 7:30 pace/.54 miles/4:02<br />
2. 7:32 pace/.52 miles/3:56<br />
3. 7:04 pace/.55 miles/3:52<br />
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finished with 4 x 100 at 20 sec work and 40 sec rest. Just had to flush the lactic acid and speed up recovery. <br />
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These were very good. I am happy with the pace. The rest certainly helps with the speed as evident in my last run which was by far my best and furthest at .55 miles.<br />
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Followed up with long yoga stretch session. This was my 6th day in a row.<br />
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-55062385961193822722013-06-25T14:09:00.002-07:002013-06-25T14:09:54.054-07:00Track Session, 400's and YogaDay 2 of 400's. My client challenged me to do these every 2 minutes. I came close, averaging with rest about 2:05/400. This was a big nut but not an impossible one. I have only a few running days under my belt but I have good strength and conditioning combine with know how and this helps.<br />
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<b>400 meters repeats</b><br />
4 x 400 every 2:05<br />
took an average of 1:54 to complete these. I had enough rest to save the lap and hit repeat and go. I am using the Map My Run app to help, free version.<br />
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I rested for 1:30 and did another<br />
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4x400 just as above.<br />
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My 7th lap was the slowest but I made up for it with a strong finish. I knew this was going to be the case coming into 7 but I did only lost 5 seconds and made up for it finishing 7 secs faster for a 2 sec differential in my favor, I will take it. Felt like I was going to puke coming down the back straight away but I survived :-)<br />
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My average would 7:45/mile. Not fast for me but considering I am pleased. I have found the joy again in running and it is making a huge difference. I do not mind the pain because the rewards are so sweet. Today I was sore in my glutes and hammies from yesterdays pistols but they did not deter me in any way.<br />
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Further, I would be stoked to run an 8 minute mile after 4 running days.<br />
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Follow up with Yoga and a good stretch :-)<br />
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<br />Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-81356950541213073782013-06-24T14:58:00.001-07:002013-06-24T16:50:51.276-07:00Dynamic dayFeels so good being on a program. Mentally it is not as fun as play but truly far more rewarding.<div><br></div><div>Speed military press</div><div>28/3 x 10 R</div><div>28/3 x 10 L</div><div><br></div><div>30 sec to work and rest. Felt good today. Nice speed and good shove/line of path.</div><div><br></div><div>Pull-ups dead hang tactical</div><div>12kg/3 x 5</div><div>Bodyweight 3 x 6</div><div><br></div><div>Again 30 to work and rest and this was tough. Still working through right shoulder discomfort therefore affects strength some. Following the weighted with BW really helped the speed aspect. Good decision. </div><div><br></div><div>Pistol speed work</div><div>28kg/2 x 5 R</div><div>28kg/2 x 5 L</div><div><br></div><div>Again on the 30, all Right then Left. This was done no box style. Felt strong and well worked. Got good depth and finished strong</div><div><br></div><div>Cleans</div><div>32/3/3</div><div>40/3/3</div><div>48/3/3</div><div>52/2/2 PR</div><div>44/3/3</div><div>36/3/3</div><div><br></div><div>This is for 3 things and in no particular order.</div><div>1. Get stronger with the clean</div><div>2. Establish a stronger rack</div><div>3. Better my press</div><div><br></div><div>Right side struggled a bit with the 52kg just due to shoulder but strong otherwise</div><div><br></div><div>Started my morning with 45 minutes of yoga and finished my day with my wife and hydro therapy including steam, cold plunge and hot tub and more yoga.</div><div><br></div><div><br></div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-60756671536292800182013-06-19T15:33:00.001-07:002013-06-19T15:33:28.378-07:00Beyond The Beast....PR's Today I took a big step forward in my training and strength. I put to use the 52kg kettlebell beyond the swing. It had been some time since I had done these specific movements so it was all the more satisfying that all the work leading up to this has proved to make me stronger.<br />
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Floor Press Single Side</div>
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20/5/5</div>
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24/5/5</div>
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40/3/3 x 2</div>
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52/1 left PR</div>
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52/failed Right<br />
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My right shoulder is still not 100% due to damn forcing of Muscle Up but it's close as I just missed lockout on Right Side. However a BIG PR on the left and a strong Beast press on both sides. I have more work to do but this is a great step.</div>
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KB Front Squat Single side rack</div>
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32/3/3</div>
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40/3/3</div>
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48/3/3</div>
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52/2/2 PR<br />
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48Kg<br />
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Yet another PR and a strong effort. left was easier again shoulder makes it harder to stabilize on Right side, but cleared a tough double on both sides. Even better was the easy Beast Triple </div>
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1 Arm Row</div>
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52/5/5 x 1</div>
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Renegade Row 52 & 48kg (All PRs)</div>
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R: 52/L 48 for double x 1</div>
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R: 52/L 48 for triple x 1</div>
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L: 52/R 48 for double x 1</div>
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L: 52/R 48 for triple x 1<br />
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Rotator Cuff Band work</div>
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Overall a BIG day. With the weight and fact I have not done these specific moves in awhile I kept overall volume and movements to a minimum. A Strong day and good to build off.</div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-13683677082552777852013-06-18T13:46:00.001-07:002013-06-18T13:49:26.742-07:00Speed run work and Yoga<div><font face="Noteworthy" size="4"><span style="line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto;"><b>Day 2 of the running program. Track speed endurance day. This is just good training. Get to work on speed, technique and recovery. </b></span></font></div><span style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">400s</span><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">150</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">148</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">145</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">139</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">3 to 1 ratio</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">4x100</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">20/40 work to rest</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">16 minutes of running including rest. Will build from here.</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Followed up with 75 minutes of yoga. A large effort spent on opening hips, quads and hammies. Key pose was hanamuasana or monkey pose </div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZLUWiP8ZdElbnUs5hXpXS8uB16NAMqWxeE7d-QePuITM05rXJL_N8SS0aQmMdlQ4OCpFi3qjLMNhWkLDS-jZ813iZh54Dx8Lm3Hde0yBJ557Rwj7Kz164gNwzgO-DoFJKNr9kA/s640/blogger-image--1210893815.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZLUWiP8ZdElbnUs5hXpXS8uB16NAMqWxeE7d-QePuITM05rXJL_N8SS0aQmMdlQ4OCpFi3qjLMNhWkLDS-jZ813iZh54Dx8Lm3Hde0yBJ557Rwj7Kz164gNwzgO-DoFJKNr9kA/s640/blogger-image--1210893815.jpg"></a></div><br></div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-5587485962440608302013-06-17T15:18:00.002-07:002013-06-17T15:18:38.443-07:00Back on Track, Dynamic DayAwww, now this is what to Doctor ordered. What a great day. Back at stones on a Monday and back to my regimen. Clarity, precision, intention equal results.<br />
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Speed MP Press</div>
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28/3 x 10 L</div>
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28/3 x 10 R<br />
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Yep, strong rack, followed by a pause and a fast shove. These felt great.</div>
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20 sec rest between sets</div>
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Pull-up with a pause</div>
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3 x 5</div>
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Dead hang tactical pull-up. Held top position with a big lat squeeze. Felt like I was squeezing oranges :)</div>
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Pistol box style</div>
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32kg/2 x 5 R</div>
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32kg/2 x 5 L<br />
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Pause on the box, 20 sec rest between sets. This was tough but good. Felt strong and first time doing with single</div>
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Bell in this format. 2 more weeks of this then back to double bell</div>
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Clean</div>
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32/5/5 x 3</div>
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Just practice for the press. Held each rack position focusing on LICS. Good practice</div>
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Clubbell cleans into single arm casts</div>
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2 15lb clubs 10/10 of each move for 3 sets<br />
<br />
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<br />
Simply put, a strong workout! Felt good, felt strong, excellent attention to detail, and at peace.<br />
<br /></div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-18684652371857495302013-06-16T14:17:00.001-07:002013-06-16T14:17:40.305-07:00Breaking in the Shoes<div><br></div>Oh a beautiful Sunday in California. We are so fortunate in Northern California to have such gorgeous weather and the terrain to match. I used spend 6 days a week out in the trails, running and mountain biking. 5 years this was my training life. The best part was being in Mother Nature with my buddies. On top of that we had pretty darn awesome fitness levels and we won some races and became strong competitors in the 6-12 hour Adventure Racing Series. <div><br></div><div>Those times are far removed but I never lost my love for being outdoors even if my love of trail running and mountain biking did subside. But, wanting more balance in life and in training my wife and I got some new trail shoes and today was a great day to break them in, together.</div><div><br></div><div><div class="separator" style="clear: both;">We went to Rancho San Antonio and did a short loop. Total of only 2.6 miles with a nice 1 mile consistent switch back climb. Having done this run numerous times it was slow tedious today but cannot expect much on the first run. I will be back at it Tuesday and either Thursday or Friday. Keeping them short and sweet, allowing the joints, tendons, ligaments, muscles and lungs to adapt.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxIyr7u39sjiQ-gWtr83Zlg1GEUMpeQKz8RQSAYT_wMzhdH_P_5iX6nJtElKPv6VtcHkkpM6cWNJnXx0heQUJ75GUOFtkOYT9Bmyc96r-86o8_HBCeN9fD2gD2-GRThdo8nG-QcA/s640/blogger-image-354725490.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxIyr7u39sjiQ-gWtr83Zlg1GEUMpeQKz8RQSAYT_wMzhdH_P_5iX6nJtElKPv6VtcHkkpM6cWNJnXx0heQUJ75GUOFtkOYT9Bmyc96r-86o8_HBCeN9fD2gD2-GRThdo8nG-QcA/s640/blogger-image-354725490.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><br></div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-37783609948748871612013-06-15T13:18:00.001-07:002013-06-15T13:18:46.508-07:00Swings and Eliminating the EgoThis was a tough week for me, personally. I was fighting my ego all week longand it was not just related to training but to life. And for me life and training are intertwined, a reflection of each other, a microcosm. <div><br></div><div>First off, my goal with training is to find my version of balance. This includes strength, flexibility, mobility, conditioning, lean factor and overall long term health and well being. Therefore I need to have in place activities that support this. I know what they are even if I fight them. </div><div><br></div><div>In order</div><div>1. Yoga and Meditation</div><div>2. Bodyweight basics</div><div>3. Kettlebell </div><div>4. Hike, Run or Mountain bike....being outdoors</div><div><br></div><div>As for number 4, they can float all around but I need some consistency in this area. Number 1 encompasses number 2 and number 2 builds off of number 1...but yoga and meditation are clear number 1. And number 3 is just a great compliment to all the above. </div><div><br></div><div>So today I got back on track with a strong kettlebell training session. Plus, I had a great group of men to train with and this helped.</div><div><br></div><div><b>Swing, 1 arm</b></div><div>16/5/5</div><div>20/5/5</div><div>24/5/5</div><div>28/5/5</div><div>32/5/5</div><div>36/5/5</div><div>40/5/5</div><div>48/5/5 x 3</div><div>32/5/5 x 1 purpose was overspeed work controlling the forces</div><div><br></div><div>Worked on keeping the shoulder packed and reducing the forces on the body with l.i.c.s approach.</div><div><br></div><div><b>2 hand swing</b></div><div>32/10</div><div>40/10 x 5</div><div><br></div><div>Put an emphasis on breathing, in through the nose on the down swing, out through the mouth on the up swing.</div><div><br></div><div><b>Clubbells Arm Cast</b></div><div>25/10/10</div><div>35/10/10</div><div>45/10/10</div><div><br></div><div><b>Pull-ups</b></div><div>3 x 8</div><div><br></div><div>Working on creating tension from the beginning, corkscrewing the arm and locking the lats in for full engagement. </div><div><br></div><div><b>Hollow Body Rock</b></div><div>10 x 4</div><div><br></div><div><b>Scapula retraction </b></div><div>Single band 10 x 2</div><div>Double band 8 x 2</div><div><br></div><div><br></div><div>Eliminate the Unnecessary, simplicity is crucial. This day was exactly that and I loved it. Feel grounded, with a clear direction and ready for more :)</div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-33117825548106636052013-06-11T19:04:00.000-07:002013-06-11T19:04:30.895-07:00300 workoutOk, this was brutal. John B came to the gym and joined in. I designed this one specifically for access to a pull-up bar. 10 moves, 30 a piece, some split 15/15, others 30 across the board.<br />
<br />
Here it is in order<br />
<br />
30 two had swing<br />
15/15 clean<br />
15/15 squat<br />
15/15 press<br />
15/15 thruster<br />
15/15 1 arm swing<br />
15/15 snatch<br />
30 burpees<br />
30 pull-ups<br />
30 toes 2 bar<br />
<br />
Must finish all one side before doing other and must finish each move before advancing.<br />
<br />
Breakdown....all with a 20kg<br />
2 hand swing through press non stop @3:45<br />
Thruster 10/5 each side<br />
1 Arm Swing straight thru<br />
Snatch 10/5 each side<br />
<i>Finished all KBs at 9:43</i><br />
Burpees 30 straight BUT 14:16 at finish (slow)<br />
Pull-ups 10 x 3<br />
T2B, 10,8,6,6<br />
<br />
Total time 18:50<br />
<br />
Crushed by the burpees, only move I do not do and it shows. Otherwise it was tough but manageable, at the end I was toast, 9 mins to do the bodyweight stuff which was slower and took longer than the KBs. Might be different fresh but this is good for me.<br />
<br />
<br />
Plus, I did an hour power vinyasa yoga in the morning with some challenging balance sequences. Really enjoyed the practice even though I seemed to struggle today but did have a sweet shavasana.<br />
<br />
I have to listen to this fact of my life, yoga is the best thing I do for myself and it needs to be a central point of my regiment.Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-26470239385297579892013-06-10T15:02:00.000-07:002013-06-10T15:02:14.770-07:00Listening skills are crucialWell well well it was one of those days. Today I focused on what I needed to do and no extraneous crap. My shoulder was cranky for doing an advance muscle up I had no business doing. Rif did not scold me, but should have....instead my shoulder told me back off and Rif said the same thing. Truly who gives a damn about muscle ups. I have done multiple bar versions and even rings but I need to start from the right place and allow them to build per Rifs instruction.<br />
<br />
<br />
<b>Speed Press</b><br />
28/3 x 9 L<br />
28/3 X 9 R<br />
<br />
Good strong pause, focused on L.I.C.S. and it simply works and makes me stronger. just keep on working here and getting faster, shoving the weight and building speed and strength<br />
<br />
<b>Pull-up (dead hang with static hold)</b><br />
3 reps x 8 sets<br />
<br />
This is really good for me, static holds help build my weak point, the lockout or top position.<br />
<br />
<b>Bar Dips</b><br />
5x5<br />
<br />
Did these on the top of the pull-up bar. I like the idea of bar muscle ups. I can get to the bottom of my ribs on pull-ups so I am in position. I need to work the transition and to the press out. This was good.<br />
<br />
<b>Hollow Body Rocks</b><br />
15 x 5<br />
<br />
<b>Handstand Holds</b><br />
5 sets<br />
<br />
<b>Yoga</b><br />
40 minutes of yoga. Lots of balance work today. I notice I have a much more challenging time stabilizing on my left leg.Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-75418487584216111692013-06-08T10:52:00.001-07:002013-06-08T10:52:33.320-07:00The King reigns supremeOh yes, it's Saturday and its time to swing. Run the rack and attack with vigor and technique.<div><br></div><div>1 arm swing</div><div>16/5/5</div><div>20/5/5</div><div>24/5/5</div><div>28/5/5</div><div>32/5/5</div><div>36/5/5</div><div>40/5/5</div><div>44/5/5</div><div>48/5/5</div><div>52/5/5 PR</div><div><br></div><div>Really pleased. Kept the right shoulder in better position which was the key for today after last week. Really felt the abs and hamstrings load and could feel myself driving into the ground. </div><div><br></div><div>2 hand ballistic swing</div><div>32/10</div><div>40/10</div><div>44/10</div><div>52/10 PR</div><div>40/10</div><div>36/10</div><div>32/10</div><div><br></div><div>Yeah lets just say this all adds up. What a fantastic training season. My swing feels tight and honed. The edges are Sharp and the body is responding. Really loaded the glutes.</div><div><br></div><div>This will be great for my deadlift. I should talk with Rif about specifically training the DL.</div><div><br></div><div>Clubbell shield cast</div><div>25/15/15</div><div>35/10/10 x 2</div><div><br></div><div>Great day and enough. Feel satisfied yet hungry for more!</div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-10543763812329861142013-06-07T14:44:00.001-07:002013-06-07T15:21:42.827-07:00Cleans, heavy front squat and moreJust some good practice for the day and build a bit of strength with a heavy lift.<div><br></div><div>Hang power clean</div><div>65/5</div><div>75/5</div><div>95/5</div><div>105/3</div><div>115/3</div><div>125/3</div><div>135/3</div><div>145/3</div><div>155/3</div><div><br></div><div>Really working on the third pull and timing of second pull leading into a clean transition of the third pull. Found some</div><div>Good reps today and some ok ones. Have lots of practice in this but pleased cause I can tell I made progress.</div><div><br></div><div>Front squat</div><div>165/3</div><div>185/3</div><div>215/2</div><div>235/1</div><div>265/1</div><div><br></div><div>This was good, just wanted to work up to a heavy single. Still uncomfortable with the rack but not bad for second FS workout. Kettlebells are so much easier load wise but way harder weight wise. Double 48kg was way harder strength wise but easier rack position.</div><div><br></div><div>Handstand Holds</div><div>Lots of practice. Worked on pressing through palm and fingers, driving into the ground, trying to find happy medium between hollow, neutral & extension, pointing toes and internal rotation of legs with tight glutes & ....haha. A lot to this but using the wall I was able to remove my feet hold for 5-10 sec, tap and repeat. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdUkfvFYwHkF7tqNzJ0oZQGc7gLZ16pXo858jPYGhzG0Q8s3Z2gLrj3KiYN79F-DH1PZoNaFHZnd5jssVg0z9oGppmpxqEVHZh_VSDq4rwBL5ZrOhFsEyJl2RdIY-vXhAeMUoNA/s640/blogger-image-743058933.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdUkfvFYwHkF7tqNzJ0oZQGc7gLZ16pXo858jPYGhzG0Q8s3Z2gLrj3KiYN79F-DH1PZoNaFHZnd5jssVg0z9oGppmpxqEVHZh_VSDq4rwBL5ZrOhFsEyJl2RdIY-vXhAeMUoNA/s640/blogger-image-743058933.jpg"></a></div><br></div><div><br></div><div>Row</div><div>100 meters x 10</div><div>20 sec work, 30 rest</div><div><br></div><div>The pic shows the first 8 intervals and the total time, etc. pleased with this as my cardio conditioning starts to build.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJIGZR-Z9EpOMOYF4fUEKdYqOtB57WWMyOaHOOgsf29VzS_i3BB2pnqlQGzmuxExUGOD2ESbFX6RSbReA6sPaO1OE3diiUYqeBK3he6r3Kg948h8Oe6HmwtgSIPJBFUzyoU7ckw/s640/blogger-image--630968449.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlJIGZR-Z9EpOMOYF4fUEKdYqOtB57WWMyOaHOOgsf29VzS_i3BB2pnqlQGzmuxExUGOD2ESbFX6RSbReA6sPaO1OE3diiUYqeBK3he6r3Kg948h8Oe6HmwtgSIPJBFUzyoU7ckw/s640/blogger-image--630968449.jpg"></a></div></div><div><br></div><div><br></div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com1tag:blogger.com,1999:blog-20249487.post-44956644963670078782013-06-06T15:54:00.000-07:002013-06-06T15:54:00.578-07:00Bottoms up, jerks, and moreStill playing around in my head about my training plan. I think I am on to something but need to think about and test it. Still focused on press goal, pull-up and pistol but the other stuff needs some clarity<br />
<div>
<br /></div>
<div>
<b>Bottoms up press</b></div>
<div>
20/3/3x2</div>
<div>
24/3/3x2</div>
<div>
32/1/1x3 </div>
<div>
24/3/3x3 </div>
<div>
<br /></div>
<div>
hard especially negative, right side a little bugged due to post delt but rolling between sets helped. The past 3 sets of 24/3/3 were powerful and fast. Stoked. </div>
<div>
<br /></div>
<div>
<b>Jerks doubles</b></div>
<div>
20kg/30</div>
<div>
<br /></div>
<div>
Single set max effort. I never do these and they were awesome. Took 1:25 to complete.</div>
<div>
<b><br /></b></div>
<div>
<b>Weighted pull-up</b><br />
12kg/3<br />
16kg/3<br />
20kg/3<br />
24kg/2x3<br />
<br />
These honestly suck. Not stoked here but....<br />
<br />
<b>Dips</b><br />
10x3<br />
<br />
<b>Handstand holds</b><br />
3 sets<br />
<br />
These are so much better. I still use the wall but have much better control and can remove my feet and hold a freestanding handstand for up to 10 secs, re tap and hold. These are all about practice, and I need to commit, enough said.<br />
<br />
<b>Concept 2 Row</b><br />
250 meters x 4<br />
Average first 3 of 23 strokes/minute. Time was 59, 55, 53. Fourth set I pulled fast at 37 strokes and a time of 47 sec.<br />
<br />
Superset with Sara which gave me about 1:15 of rest</div>
<div>
<br />
<b>Jump Rope practice with speed rope</b><br />
Worked technique using 1 hand, emphasis on tying rope revolution with jump in between row sets.</div>
<div>
<br /></div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-77557225006281843022013-06-04T19:07:00.003-07:002013-06-04T19:07:56.578-07:00Snatch, box squat and box pistolWeek 3 of snatch and 2 of box squat. Making slow progress but steady which is my aim since there are many details to practice and perfect. As Rif said yesterday each of these details is a rep in and off itself so slow, smart and steady progress<br />
<div>
<br /></div>
<div>
Hang snatch</div>
<div>
Bar/5</div>
<div>
65/3</div>
<div>
75/3</div>
<div>
85/3</div>
<div>
95/3</div>
<div>
105/3</div>
<div>
115/3</div>
<div>
125/2</div>
<div>
135/1x5<br />
<br />
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<br /></div>
<div>
<br /></div>
<div>
Have to work the position with this weight. The hand position is unquie Nd requires a different strength. Thus the pull is a bit more challenging and I can feel my rhythm off a bit a couple of the reps. The weight itself is not an issue but technically I should be better. Dropping back next week to 115 for rep practice and hone the technique.</div>
<div>
<br /></div>
<div>
Box squat</div>
<div>
135/3x8<br />
<br />
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<br /></div>
<div>
<br /></div>
<div>
Rest no more than 30 sec. Worked on pulling faster into the whole/box & keeping the back tighter per Rifs coaching. Felt better and again just a familiarity issue. Weight is no problem and who gives a darn. Strengthen the position is key and be technically strong.</div>
<div>
<br /></div>
<div>
Box pistol</div>
<div>
Double 12kgs/2x 5</div>
<div>
<br /></div>
<div>
20 seconds rest complete right then left.</div>
<div>
<br /></div>
<div>
Have to work on negative stability. Weight helps so I am going to up it back to 16s next week. Great drive off the box today, strong and explosive.</div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-69336760986697966772013-06-03T17:42:00.001-07:002013-06-03T17:42:39.702-07:00Speed press and more GPPKeeping with the theme, week 2 back to the 28kg speed press and support work plus building and progressing movements<br />
<div>
<br /></div>
<div>
<b>Speed MP</b></div>
<div>
28/3 x 8 L</div>
<div>
28/3 x 8 R</div>
<div>
<br /></div>
<div>
Felt good. A little sluggish due to a rough nights sleep cause the wife was coughing. But still explosive and strong pause.<br />
<br />
<b>Muscle Up Progression</b><br />
lots of practice today, about 20 reps from warm-up to actual practice height. Did 8 reps at the video height not including 3 misses.<br />
<br />
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<br />
<br />
Need to focus on keeping the elbows in tight. I flared out a bit early making it a tougher transition out of the dip portion.<br />
<br />
<b>Tabata style circuit</b><br />
5 rounds of each move, 20 sec work, 10 sec rest<br />
<b><i>Handstand Pushup</i></b><br />
<b><i>Pullup (kip)</i></b><br />
<b><i>Toes 2 Bar (kip)</i></b><br />
<br />
held 8 reps of each with only challenge the last set but no issues finishing within time range. Did this with Sara which helped :-) Fun, challenging and darn good conditioning. 8 rounds of 10 would be a great goal.<br />
<br />
<b>500 meter Row for cool down</b><br />
<b><br /></b>
<b>30 minutes yoga, 10 foam roller</b><br />
<b>Shoulder therapy for Rotator Cuff</b><br />
<br />
<br /></div>
Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com3tag:blogger.com,1999:blog-20249487.post-78676747300489031162013-06-01T15:28:00.002-07:002013-06-01T15:28:36.153-07:00The Swing is the KingJust like Headstand is the King of the yoga poses, the swing is the king and as Rif says centerof the kettlebell universe. Saturday is traditionally Snatch day at the Rifstonian Institute of Higher Training but I had to adapt as I have a crack in one of my calluses. So, I followed Rifs plan and swings were the main entree<br />
<br />
1 Arm Swing.<br />
16/5/5x2<br />
20/5/5<br />
24/5/5x2<br />
28/5/5<br />
32/5/5<br />
36/5/5<br />
40/5/5<br />
44/5/5<br />
48/5/5 x 3<br />
<br />
Always tough to work with a cracked callous. Makes me have to really focus as it changes my grip and thus a change in the linkage due to increased stress relative to the bells position in the hand, or in this case my four fingers. Aside from this, my hamstrings get cooked on the Swings especially heavy 1 Arms. I have to say I value this exercise the more I practice and train it.<br />
<br />
Power Swing 2 hands<br />
32/5<br />
40/5<br />
48/5<br />
52/5<br />
<br />
These are exactly as stated, power! I love the ability to lock in position, set up and explode, reset and repeat! I really can access my hips and explode from the ground up. I am excited to see how they work with the barbell snatch and clean.<br />
<br />
<br />
Clubbells Arm Cast<br />
20/10/10<br />
25/10/10<br />
35/10/10<br />
45/5/5<br />
<br />
First time in a couple weeks doing the clubbells and they never disappoint.<br />
<br />
<br />
Overall great being with the men today. Everyone was in a good space and things heavy, fast, powerful and strong. Rif was feeling healthy and strong as was Glenn and Nick was snatching or throwing around the Bulldog. Great energy and symmetry followed by a great breakfast and post workout conversation amongst fellow athletes, friends and men! These days are a blessing!<br />
<br />
<br />Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-16334199669237951462013-05-31T17:10:00.000-07:002013-05-31T17:10:05.747-07:00Barbell Cleans practice and morePart of my personal quest/commitment is to learn the barbell clean. So, today the journey begins and I need lots of practice.<br />
<br />
Barbell Clean<br />
135/3x3<br />
<br />
Hang Clean<br />
135/3x3<br />
<br />
These each provide their challenge. First off, my third pull sucks and is something I am in need of work on. From the hang it is far easier for me to connect and get a cleaner version of the third pull. However, from the floor, my second pull is off and this makes my third pull bad. All in all the third pull is a glaring challenge and I will have to do some special drills I watched off Catalyst website, home of Greg Everrett. The chain s a whole is just not embedded in my muscle patterning but I do get it.<br />
<br />
Front Squat<br />
135/3 x 8<br />
<br />
Did this tabata style, 20 sec work, 10 rest for 8 rounds. In actuality it was more 15/15 but still felt crisp, clean and strong in the hole, specifically keeping the low back curve with a strong root.<br />
<br />
Box Jump 30 inch<br />
3 x 5<br />
<br />
Shoulder/rotator rehab.<br />
<br />
Jump rope practice.<br />
<br />
Key is practice! And lots of it!Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-39547926940821156582013-05-30T17:24:00.002-07:002013-05-30T17:24:30.639-07:00Practice, conditioning and yoga..jump rope??Took my first foray into the world of Jump rope. Never have I practiced or committed to it, surprising but true. This was good, I have work to do and lots of it but made progress. could feel the move and hold 10 plus jumps including a round of about 15-20. Practice is everything.<br />
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<b>Concept 2 Rower</b><br />
5, 1 minute intervals.<br />
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Ave: 1:50 over 500 meters<br />
Ave 275 meters<br />
Ave 25-27 S/M<br />
Ave: 250 watts<br />
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<b>Practice Kipping Toes 2 Bar</b><br />
5 sets of 10 reps<br />
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<b>Jump Rope</b><br />
10 rounds<br />
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Yoga practice: work on mobility and flexibility of full body.<br />
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Nothing crazy or Wow factor but practice and good practice. Loosened up the body and feeling good heading into Friday and Saturday!Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0tag:blogger.com,1999:blog-20249487.post-24636275092258721632013-05-29T15:17:00.001-07:002013-05-29T15:17:08.129-07:00Max Press, Weighted Pull-ups & MoreThis is the Heavy or Max Upper Body day. Continuing off the introduction last week of the Barbell Military Press, this week I practiced more. I added some new moves to the accessory work as well. Building off of the goal of becoming proficient at the muscle up, I need to make sure I keep the skill practice and elements in the program.<br />
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Barbell Military Press<br />
95/5<br />
115/5<br />
135/5<br />
155/2<br />
175/1 x4<br />
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Felt heavy at 175 initially but I just need to find my body position. Far from my max on this move, feels good to work the groove. I powered through the sticking point, taking the 'shove' concept on the speed day and driving the bar. I am certain the addition of the dips/muscles ups will have a good carryover.<br />
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Weighted Pull-up, Dead hang tactical<br />
16kg/3x5<br />
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lacked a little power here today. Need to keep up the volume on these. First sets were good, last set a struggle.<br />
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Ring Dips<br />
5x5<br />
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Went deep, shoulder below top of ring mimicing the transition of the Muscle Up and practicing the drive while keeping the elbows in tight and externally rotating as I pressed out fo the dip. These were excellent and the depth requires a serious strength and focus<br />
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Muscle Up Transition<br />
varied the body position and height of the rings as the reps progressed. Practiced singles at each height, hitting 3 at the final position. Not so concerned with rep count more so with technique and quality practice. I believe it was 10 reps total, possibly 12.<br />
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Toes 2 Bar (max reps for 1 set), kipping<br />
20<br />
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Ran short on time so finished here.<br />
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30 Minutes Yoga PracticeJoe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-86243601542858624792013-05-28T16:48:00.000-07:002013-05-28T16:48:12.216-07:00Barbell Snatch, Box Squat and moreWell, here is day 2 and the potential layout. I will wait to confirm as I expect some good feedback from Rif :) This is a speed day and technique day for that matter. First, I have 2 new movements I have added, the barbell snatch and box squat. Second, I am continuing my pistol speed work as well and adding in swings.<br />
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<b>Box Squat at parallel or slight below. </b><br />
135/3x8<br />
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<a href="http://m.youtube.com/watch?v=_d324HAlh2k">http://m.youtube.com/watch?v=_d324HAlh2k</a><br />
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Rested approximately 30 sec between sets. Did not have any issues with position, etc. just need to be sure I am on the correct path here. The video is a bit ackward angle but does catch depth and shin angle.<br />
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<b>Hang Barbell Snatch </b><br />
Warm up progressions<br />
Bar/3x2<br />
65/3x3<br />
75/3x1<br />
85/3x1<br />
95/2x5<br />
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<a href="http://m.youtube.com/watch?v=N-SnPeZpeas">http://m.youtube.com/watch?v=N-SnPeZpeas</a><br />
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Thank goodness for video, it provides feedback when no other means exists, I.e. a coach. I feel better, I get the ideas and concepts. I just need lots and lots of practice. I love the movement!<br />
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<b>Pistol box squat</b><br />
Double 12kg KBs<br />
2 reps R leg. 20 sec between sets x 5<br />
Repeat on L side<br />
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Rooting, this is the key. Staying strong in my root or foot is crucial. I make sure to squash the bug (old baseball term) and spread the floor. Learned this for Rif, at the RKC in 2005, watching Louie Simmons, now KStar. Point is they all say the same thing and the shit works. Lights up the hammies, glutes, lower leg and essentially the whole chain from foot to core.<br />
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<b>Banded KB Swings medium band</b><br />
24kg with Band: 10 reps wi 10 sec break x 5 sets<br />
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30 minutes of yoga<br />
20 minutes of meditation<br />
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15 minutes of Prehab<br />
<br />Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com4tag:blogger.com,1999:blog-20249487.post-91196674091140350812013-05-27T15:50:00.001-07:002013-05-27T17:51:39.159-07:00Speed Press and GPP conditioningBack on track. With Sara's competition complete time to get back on the program. It was nice having an unscheduled rest period to past week, especially post peak. This next phase I will continue towards my press goal, pistol goal and pull-up but am adding in new elements. Today reflects some aspects of the new programming and the next number of weeks will certainly help clear the direction.<div><br></div><div><b>Speed Military Press</b></div><div>24/3 x 10 L</div><div>24/3 x 10 R</div><div><br></div><div>Did not have the 28kg at studio today but no problem cause speed is the name of the game and with the 24 it works just fine. Good strong pause, and really in the groove with the shove. Pleased with this</div><div>Time frame still the same, 30 seconds to work and rest, starting on the 12 & 6</div><div><br></div><div><b>Pull-up: chest to bar kip</b></div><div>10 x 4</div><div><br></div><div>Starting to incorporate/practice this. First and second set were the best, continious kip and about 15-17 sec sets. The last 2 sets were good, but lost rhythm on 7 and had to restart, never left bar just lost rhythm. I have a rather terrible kip, more like a frog. These are deceptive and I only allowed a 30 second rest between sets. Speed was the name of the game and conditioning/practice. I will add sets and may drop reps/set to allow volume to increase. I will play with rest but technique is crucial at this point and should take precedent.</div><div><br></div><div><b>Muscle up practice, rings</b></div><div>3 x 5</div><div><br></div><div>Well you got to start some place. From a lying back position, feet under shoulders for first 2 sets, then last 3 sets legs at 90 degree angle with upper body parallel to floor (more advanced). All in all good,more ally working transition as this is key. I can dip and pull-up with ease but transition is the tricky part as of now, this will change but I must practice.</div><div><br></div><div><b>Tabata superset of Handstand push up and toes 2 bar</b></div><div>8 reps of each for 4 rounds, 20 sec work, 10 sec rest, strict and no kipping. </div><div><br></div><div>Tough but doable, need to add sets and get to 10 reps for 8 rounds of each. May have to kip the T2B as they otherwise are slower with such a long range of movement </div><div><br></div><div><b>Rower</b></div><div>1000 meters in 4:10. Just building conditioning and starting slow.</div><div><br></div><div>Great overall day! Lots of good work and practice. I love the gymnastics and it works lats, tris, bis, shoulders, pecs and core, all of which will help with the press. </div><div><br></div><div><br></div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com2tag:blogger.com,1999:blog-20249487.post-57304453152874168982013-05-25T07:37:00.001-07:002013-05-25T07:39:35.440-07:00Max effort dayWell this is a hectic week. We are in Santa Rosa for the Crossfit NorCal Regionals for Sara who is competing with Crossfit Los Gatos. This put a wrinkle in my lifting plans but thank goodness for my dear friend Todd Gilchrist whom was kind enough to open his gym doors to myself and friend John B. <div><br></div><div>Also introduced 3 new lifts to the max effort day. Since I have access to barbells one of my goals is to get back to the bar for some lifting and learn the clean and snatch.</div><div><br></div><div>Back Squat</div><div>135/3</div><div>185/3</div><div>225/3</div><div>275/3</div><div>315/1</div><div>335/1</div><div>365/1</div><div><br></div><div><a href="http://youtu.be/lSTzd9tYSBc">http://youtu.be/lSTzd9tYSBc</a></div><div><br></div><div>Enough! Felt strong and solid and again first time since last June. Strong effort and the 335 was fast. Able to keep things together technically which is crucial.</div><div><br></div><div>Barbell Military Press</div><div>95/3</div><div>115/3</div><div>135/3</div><div>155/2</div><div>175/1</div><div>190/1</div><div><br></div><div><a href="http://youtu.be/UntBWR4dHoA">http://youtu.be/UntBWR4dHoA</a></div><div><br></div><div>Again enough, this was a true max and got a little ugly but I stayed tight and pressed through. Solid lift and much different from the KB. A few weeks of this will be huge for my progress and learning curve.</div><div><br></div><div>Pull-ups</div><div>BW/3 x 2</div><div>12kg/3</div><div>16kg/1</div><div>20kg/1</div><div>28kg/1</div><div>BW chest to bar tactical dead hang: 10</div><div><br></div><div>Power Clean</div><div>135/3 x 2</div><div>155/3</div><div>165/2</div><div>185/2</div><div><br></div><div>John mentioned my third pull was slow. I totally see this and have so much work to do. At this weight it's all about muscle cleans and this is not in my best interest. I will scale back and work the 3 part clean with emphasis on pull 2 and 3. </div><div><br></div><div>Great day at Old School Strength and John PR'd his power clean at 235</div>Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com3tag:blogger.com,1999:blog-20249487.post-82790527520881128202013-05-22T19:13:00.000-07:002013-05-22T19:13:28.774-07:00Deadlift and BB snatchIt's been since last June since I had access to bars for training. So, now with my own gym and bars to play with its time to bring them back into play.<br />
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Barbell Snatch: hang power snatch<br />
Mostly technique work. This past weekend was taught some basic fundamentals of the snatch and today I practiced.<br />
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Worked up to 5 triples at 95lbs<br />
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Deadlift<br />
225/3<br />
275/3<br />
315/2<br />
365/1<br />
395/1<br />
415/1<br />
435/1<br />
455/1<br />
485/<br />
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First DL in 11 months. Stopped while ahead, but certainly had more in the body. No strain but certainly a bit of effort. Overall very pleased all things considered.<br />
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This was a good day, I did this workout Tuesday and took today off. Trained 4 days with some intensity and needed a recovery day.Joe Sartihttp://www.blogger.com/profile/16730922689220976568noreply@blogger.com0