An day of learning and sharing

Met up with Ken Black again yesterday and we spent the whole day sharing ideas, thoughts, and so much more. We did Kettlebells, Sandbags, and Med ball

Sandbag stuff I didS
SHouldering
Slams
Shouldering TGU with Slams
Deck Squat
Deck Squat, Zercher, Throw
Over the SHoulder Throw
Plyo Floor PRess

Kettlebells
2 sets of 5 reps
Guard Press
Thrusters
Bob and Weave
Racked Lunge
Renegade Rows

1 set of the following
Swing Squat
Seated Military Press
Deck Squat (basic, doulbes and doubles overhead)
Russian Twist (seated)
Slams
Seated Hot Potato
Swing Flip Squat
Swings


Safe to say covered a lot and tried other stuff as well. Another great day and what a heck of way to learn. Together we can and do achieve more! A simple human philosophy!

Supplements in my Diet

Multi Vitamin Packs from Metagenics: Wellness Essentials for men
BioPure Protein from Metagenics (8 grams/scoop).
Omega Man: Barleans Organic Oils (5 gram of Omega 3's in one serving)
Noni Juice :Tahitian Original
Perfect Food (Super Green Formula) by Garden of Life
Emergency C packs (mixed with water)

These are part of my daily regimen. I mix them in various concoctions and I have to admit they are tasty.

Article on Olympic Lifts...a good read

In the latest issue of Mens Health Magazine there is a excellent article on Training using Olympic Lifting movements. Specifically the article focuses on the use of barbell Olympic lifts as the ultimate strength and conditioning exercises.

The article makes reference to the specific exercises (snatch, clean and jerk, and push press), the specific muscles trained, the type of results one can expect, the sheer amount of work it takes, body fat percentages, carryover to athletic performance, and just how technically challenging they are to learn

From my point of view the one thing they fail to mention is the kettlebells and how they are the ultimate tool for performing these Olympic movements. They produce all the same benefits with a lessesr learning curve (technically speaking for safe and effective performance/usage). Plus, you do not need a ton of weight…a few Kettlebells will do the trick.

So, if you were ever wondering how to maximize your training results and time, pick up the article and then invest in some kettlebells!

Pulls

Deadlift
135/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x1
405/1x1
425/1x3

Feeling good. Had to use a the mixed grip from 315 on up but no belt. Focused on tension...I read a good tip and used it as a visualization (go to the park and grab a bar that is bolted down and tense up trying to lift it as you would do a deadlift). This strategy worked as the bar went up easy.

Pull-up
10, 8, 6

simple but effective. Overhand grip full pull and hang!

Improving

Well my shoulder has been the subject of discomfort for the past few weeks. The hard day of get-up sit-up with the 32kg and no use of other arms/legs stressed my right shoulder. So I have been working through it but with this past weeks festivities...my sister was married on Saturday....and all the obligations around it I had a few days to rest the shoulder and layoff the bells, pull-ups,etc.

So, today I was feeling the need to hold some weight in my hand and train.

Snatch
32/5/5x5

These felt great. I did not do the traditional dwon swing, instead I brought the bell to shoulder which really helped minimize the stress. They were easy up and my shoulder was strong

Clean and PRess
32/5/5x3

This is a little more challenging than the snatch. Overall the bell moved easy and I felt no pain/discomfort. The key is tomorrow.

Hike 3 miles up some nice terrain!

I have to deadlift tomorrow and do pull-ups and Pistols.

Trail Run/KBs

Great day...2 workouts

Workout 1

Trail Run: 53 minutes...mainly running but did hike some of the hills to keep my HR under control and not burn out. I wanted to be out for an hour at most and I felt strong at the finish as well as during the whole run. I love the trails, they cleanse the mind, the body. The scents, sights, sounds, and the feel of being out alone on a single track trail under a canopy of trees with small creeks running through, bridges to cross, rocks to traverse, and great views to boot!

Workout 2
Monica and I and the Kettlebells

Windmill
24/5/5x4

Nice and easy, great stretch and warm-up

Double Clean Squat Press
24/5/5x5

Again nice and easy, a good sweat and felt good on the shoulder. The right is still tender and feels a little strain, but feeling strong.

DARC Swings
24/30x4

Again nice and easy, a great contraction for the glutes, hams, quads. The body felt strong on each rep and the heart rate never went above 145.

Also (earlier in the day)....
Pull-ups
5x5

Again strong and easy.

All in this was a great day. feel fresh and ready to go attack tomorrow

Odd lifts and Tempo Runs
Sandbag drill
Sled Pull
Rope Waves
KB exercise of choice (Deck Squat, Snatch, or bob and weave).

10x100 for Tempos

Another great day. My strength feels great, my conditioning is up, body fat decreasing and love of training with precision technique is present

Everyday I understand more and more training and what it is!
Another lesson awaits me tomorrow!

A weekend in the Mountains of Mt Shasta, CA

Took a weekend get-away trip with my pops. We went to our vacation home in McCloud CA, at the base of Mt.Shasta. What a majestic place. Mt Shasta stands tall and is impressive at 14,062 feet, the second tallest Mountain in California behind Mt Whitney and the second to last mountain in the Cascade Range. Both my grandfather and father have climbed to the top and I will add myself to that list.

McCloud is a small logging town or at least used to be. Much has changed since the 1970s or so. In fact, the old mills that were once thriving and big employers, to many Italian immigrants (my dads family included) are no longer running. Still the little town remains and now is seeing a little rebirth with Pepsi Cola company bottling water in the area and employing many locals. Plus, for outdoor enthusiast there is plenty to do (Fish, Hunt, Golf, Hike, Ski, Backpack, Waterski, Kayak, Mountain and Road Biking, Running, etc.) and the area has not lost its natural beauty that has existed since I can remember.

This past weekend was about Golfing with pops and some of our family in a tourney in McCloud. Just a great excuse to spend time with the family in a beautiful part of the world. We played 2 rounds of 18 (in which I seemed to forget all I knew about how to swing a club).

In addition, I went for a beautiful trail run out in the woods just behind our house are a number of old logging roads that lead to everywhere but nowhere at the same time. I saw beer tracks, mountain lion tracks, deer tracks, a tree in which a beer had sharpened his or her claws, hawks, blue jays, even some deer (on the course).

Of course, I took time to stretch and do joint mobility with the family and the overwhelming response was just how amazing and helpful this stuff is "at reducing pain" and "increasing range of motion". Now they are spoiled and I have to teach them more...lol

The stuff we do is so simple in many ways but people just do not make the time to incorporate these basic concepts. Sad but true. I am glad to be out there educating and opening people to new ways, new ideas (at least to them), and helping them feel better. What a job, what a profession I have. I think this weekend I have 2 new people who are committed to make mobility and flexibility part of their lives and that is a success.

Article on muscles and weight loss

http://health.yahoo.com/experts/gabbyguide/311/metabolism-its-just-science

Ken Black, MMA, KBs and Odd Lifts

What an amazing day. I had the great pleasure of spending a good majority of my day with a top notch strength coach, Ken Black. Together we discussed a variety of training topics, traded a number of exercises, performed a number of exercises ( I am tired..lol), and then put the good ole MMA boyz through a tough workout.

Ken is an innovator and excellent coach, plus one heck of a strong man. Then there is those MMA fellas, these guys are crazy, motivated, hungry, and true competitors. They have no quit in them and they have a burning desire to be their best. And, I have and had the great fortune of spending time working together with these men for a common purpose, achievement, further our knowledge, ability, increasing our likelihood of success, surrounding ourselves with others who desire greatness, and so, so much more.

So some of the things we did today

Sled pulls
Sled bear crawls
Rope waves (100 ft rope)
Med Ball Shot puts
KB Shot Puts
Bob and Weave
Sandbag shouldering
KB Joint Mobility ( a program Ken has developed and something I found challenging and enjoyable)
Farmers Walks

All and all I did a large variety of things, not much of anything specific just a little here and there

Ken did more than I for sure since I was coaching the boyz and he helped on this end, picking exercises, demonstrations, set-up and coaching and even joined in

The boyz did all this (except the KB joint mobility) and some more...just amazing

Then I came home and Monica and I did a workout
My workout went like this
Double Cleans
24/10x3

supersetted with

Renegade Rows
24/8x3

Finished with Bob and weave
24/8x3

Did not have much in me but still felt all over the board and wanted to do some specific stuff...goal accomplished.

A great day spent with great people all whom are inspirational in there on way.

A Rifstonian Deadlift Day

I believe Rif refers to this as a speed lift day. A down week in terms of weight but a heck of a workout and I feel strong

Warm-up
135/2x1
185/2x1
225/2x1
275/2x1

Work Sets
315/1x12 with 30 seconds rest between

I have to say this felt easy, smooth and strong. I planned on doing 10 sets and did 12 and could have done 15 but decided to stop short and strong.

Pull-ups
8, 7, 6, 5


Running this evening...Trail run

Crawl to your exercise

So, Monica wanted to do our workout tomorrow, Sunday...this being the Snatch workout. Well I really wanted to do soemthing so I went to the park for a light day workout

Here is how it went

Crawl, Row, Clean, Squat, Press and repeat

Crawl 10 steps, Row lt, Row rt, Clean, Squat, Press
24kg/5 reps x 3 sets

Light, yes in terms of total work, load, etc. but not easy. Good strong workout, tough but nice!

Then followed with 9 hole short course!

TRIKE Part Due

Friday late afternoon decided to do a run along the way, after about a 1/2 mile warm-up I foud this great hill, gradual and looong. Inspired I decided to take the hill and it was reallllly loong and I mixed run/hike. At the top and along the way the views were spectacular, I could see the whole Bay Area. The road ended but the trail continued. SO I ran, hiked, crawled, etc my through the bushes, trees, steep hillsides, up and down. I felt like I was on an adventure and just had a blast a great workout to boot.

Just fun, playing around like a kid hiking, running, moving, sliding, hands dirty, ankles dirty with spurs, thistle etc in my shoes.

unexpected workout and some revelations

So, planned on doing Snatches today but will wait till tomorrow.

A buddy and I hooked up randomly today and he wanted to do some sled work and sandbags. So we went at for only 20 minutes or so but intense.

100+ yard pulls x2

I do not what I hit on the grass but there were at least a couple occassions both ways where the grass bascially stopped me in my tracks and I had to dig hard. the legs were burning (especially the hammies)

I supersetted with
Sandbag deck squats 5 reps x 1 ( at this point I realized I was a little tired from the pulls...lol)

Set 2
Overhead TGU with the Sandbag 4 reps

This is a humbling exercise but one where you can feel the strength necessary to keep the bell pressed up, shoulders stable, core tense, and legs driving deep off the floor....what a fantastic exercise. I was pleased.

Set 3
Overhead Deck Squat

I made 1 out of 5 reps clean. the others I missed, actually standing, yet stumbling on 2. Still the first time I have EVER achieved an overhead deck squat and to do it with an odd load, tired and a substantial weight I am really pleased. this is one of the hardest exercises I have ever done.

Also, attempted and completed 1 pistol, with the sandbag on my right leg. WOW, holy smokes is this rough. I am really pleased with my strength

I realize, and at the same time am not surprised by this that there is a huge carryover in strength with the Kettlebell in general. Much of this is due to the concepts and principles that lie behind what "strength" truly is and then there is the kettlebell what the heck effect. Scientifically this may be hard to argue, that the KB does indeed have a what the heck effect but if you were to ask me, and I believe I have decent knowledge and strength I am a believer.

Only if I practiced the same routine for a long period. I do the same exercises but with varying loads, set, reps, time, rest, and methods. I am making progress and truly beginning to understand what true strength and conditioning is.

Hey Bulldog

Played a nice round of 18 today. Felt good, with a real nice whip to the club but have to learn how to control that speed/power.

Came home and felt the need for some real work. So, I decided to pick up the 40kg and play a bit...did not want to do too much because i have Friday and Saturday workouts (kettlebells) planned so kept it to a minimum

2 hand swing (warm-up)
40/10x5

Nice and easy, good snap, reformed technique was much better and no stress on the back (that is a nice feeling).

Cleans
40/3/3x5

Nice a powerful. Good technique getting into and holding the rack position. felt really linked.

Push Press
40/3/3x5

Not much hips but just enough. My shoulder (rt) has been a little tender due to a technical glitch last week with the Get-up sit up and the 32kg. Nothing major just keeping my eyes open.

Surprisingly I did some real quality lockout reps and even did just a straight press in the last 3 sets.

Good strong work, but tomorrow is the real deal with my mixed snatch workout

Feeling strong

Deadlift day....feeling strong again

135/2x1
185/2x1
225/2x1
275/2x1
315/1x1
365/1x1
385/1x3

Strong lifts and I definitely saved the best for last, that is the last 3 lifts. I was feeling it today and could have upped the weight but decided to stick with the 385 and do some reps with that weight. Should be a down week next week, probably 315 x 10 reps, 1 rep at a time 30 seconds rest.

Pull-ups
5, 6, 7

This is the first part of the workout more to come....

Dashing through the grass...

Sled pulls and sandbags...a real dousy!

So here is how it goes

Sled pull 80 yards or so

superset

Sandbag Thrusters 8reps

Did this circuit for 5 sets and took about 25 minutes.

Good leg work, good core work and a heart rate riser! Fun, and passed on the bells today with a workout for tomorrow, early with the heat!

Plus, I golfed 18 yesterday and 9 today!

Oh, how quickly one remembers

Hot, muggy, no shade and a big, long hill....add a Mountain Bike and a deconditioned (for Mountain Biking) person, me to the mix and how quickly I remember the difficulty of riding and just how demanding it is on the cardiovascular system.

Great ride, a real lung burner, non-stop relentless climb for 25 minutes. Awesome and I just remember how easy this was (relatively speaking) when I was riding 3 times a week...in 2004. Remember all sports and the conditioning are specific!

Fun downhill though...lol

Power Lift Strong

Nice workout this morning. Feeling good and alive followed up my clients with a Deadlifting session

Deadlift
135/3x1
185/3x1
225/3x1
275/3x1
315/2x1
335/2x1
350/2x2

Excellent workout! Strong, good tension, wedged well, shoulders and bell aligned, positon felt balanced and easy lift! I like the feel of the weight in my hands.

Pull-up
15 reps

Decided to just do one set all out effort. Good Numbers!

Afternoon Workout

Snatch (decided to go heavy and stick with this pattern on deadfilt day)
32/8/8x4

Used the down to the rack method and what an Awesome whip effect and I can see what Rif means by the comparison to the Olymipc Snatch. Tons of power which equates to an explosive upward motion...like a 24kg

Pistol
32/2/2x3

Strong

Get-up sit up (no legs)
32/3/3x3

Awesome core work and serious shoulder strength/stability

Nice to split the work, kept me fresh and strong

Bells and Odd Lifts

Today I went and added a couple of tools to my training collection. Ken Black was kind enough to build a sled for me so today I bought the harness ($7), a carbinger, 25 feet of chain, and 32 feet of 1.5 inch thick rope.

Morning
2 hand swing (Pavels tip part of the focus)
40/10x5

Solid swings really focused on syncing the body and created strong core tension mixed with a strong root, glute and legs.
More about practice than anything else. Just want to become better with my technique and an increase over last weeks reps.

Presses
40/2/2x1
40/5/5x2 (Push Press)

The strict presses were tough today, for some reason I just did not have it. Part of it focus, part of it time of day (anhour after I woke up) and just plain and simply put I was off.

Decided to stop at that point and go get the other tools and practice these exercises

Sled (sandbags for weight approx 75lbs)
50 yard run/2 reps x 3 sets

mixed with

Ropes
1 Arm Wave/20reps/side x 3 sets
2 Arm wave/100reps x 3 sets

Also did 1 set of alternating 2 arm wave for 60 total reps

Good combo. the sled had a slight pull up hill and I could feel the legs driving. The core worked hard to stabilize and the fact that sometimes it felt easy and then out of the blue got really hard (felt like I was going nowhere fast) made these pretty awesome. Will need more weight eventually but really good for hips, legs, abs.

The waves were awesome and did not feel that difficult. This could be due to the shortness of the rope but at $2 per foot I did not want to go to crazy..lol Nonetheless, just do more reps and the shoulders will burn. Once I established a rhythm I found them quite a nice addition. I will need to do more practice with them before having a true sense of the whats, hows, whys.

Fun day but I am looking forward to my KB workout tomorrow!

Mutant Desires

Ok, I have some many conversations with clients and the like about the 'core' and functional training. Now, I think crunches have their place but truly developing a strong, functional core one needs to do some real training with some real loads, that tax the body, the whole body.

Began today's workout with a morning deadlift session. Now, after training with Mark Reifkind in a real hard "core" gym environment with real coaching, real motivation, and real weights doing them at Cisco is truly not the feel one desires, especially me. However, this is the card I am dealt and therefore I am playing this hand!

warm-ups and form/technique focus
135/2x1
185/2x1
225/2x1
275/2x1

Real workloads
315/2x4

Awesome, could have done more. In fact, did the first set with a double over grip and then went to a mixed grip but really strong and could have easily hit 365 today.


Afternoon
After talking with Rif and discussing MMA training and more importantly the down stroke of the Snatch I was pumped to do another session. I had planned on a Snatch workout but I had tried an couple hours before our conversation and it just did not feel right so I put the bell down. What a good conversation with your old coach will do for you

So, Rif mentioned how he used the method of pulling the bell into the rack then swinging between his legs rather than throwing the bell in a reverse arc to get the bell down from lockout. I like this idea and have used it with clients but I thought it to be kind of taboo or for the weaker or less technically skilled person (beginners or those taking on a heavier weight). I was wrong.

Inspired Snatch workout
32/5/5x1
32/6/6x1
32/7/7x1
32/8/8x1

total time 8 minutes

I have to say I had much better hip and leg drive and much less stress on the shoulders and loading of the spine. I could do a lot more reps this way and i think I can get 100 in 10 minutes and from there we will have to see. that does include setting the bell down. In time I think it is feasible to get 50 to 70 in 5 minutes. time is not of the essence but I like pushing myself to accomplish things that other great, strong athletes have and do do with the KB, like Steve Cotter. Call it Mutant Desires.

Sandbags
Overhead TGU
10 reps total, 5 with each leg

Oh my goodness are these a real challenge on the core strength and shoulder strength, flexibility and stability. This is an amazing move, I was grunting and moaning

Deck Squat
10 total reps

Great move, just a great core and cardio workout. Since I have incorporated a little 2 kb DS I did not find them with this weight to be as difficult, but when your core is fatigued, like mine was and is, the challenge increases.

Core the real way, Kettlebell style mixed with some try odd lifts (that are true KB exercises).

Mountain Biking and Kayaking

Cool day and reminds of days past. Got outside and truly enjoyed nature.

Mountain Biked for an hour and 15. Felt good after I warmed up but boy the skills were rusty.

Kayaked for about 20 minutes or so and did a couple of sprints and this felt awesome

Legs a little tight but overall awesome. Did show Shamrocks boys some cools moves so I always tend to get a little workout when I spend time with them.

Great day and plan is to do Snatches tomorrow

Also, today 30 pull-ups 3 sets of 8 and a set of 6...random while at the park with the dog!

Pistols Galore

Sunday I took the dog to the lake for some swimming. While kicking around with her I decided to bide my time by doing push-up and bodyweight pistols. BW Pistols are not something I practice often so I thought a perfect opp to do so.

First I did 6 per leg on the dirt surface and then I found a log that bowed in the middle and was a off balance, a challenge. So I practiced doing the pistols on the log, 8 reps per leg, including some pauses and negatives. I even hoped from one to the other (i.e. out of a pistol and into a pistol).

I waas pleased with my strength and my balance and the fact that I could hope. I saw Yoana do this recently at a Mike Mahler Seminar and knew that I had to take the challenge....I need to practice these.

One thing is for sure, my "core" strength is way up and coming along fast!

Setting it up

So, day 2 this week and a program design for the short term is in progress. Still have a goal of improving the Snatch reps with the 24 for 5 and 10 minutes numbers, pull-ups and Deadlifts (thursday).

Today
Windmill and various combos
24kg/5/5x2

High/low Windmill
24kg/5/5x1

Two Hands Anyhow
24/2/2x1


Double Snatch
24/5/5x5

Wow these were absolutely awesome and I was very strong and powerful! Very pleased!

2 KB Clean, Squat, Press
24/5/5x5

Not hard, need another 32kg! for doubles...Ordering this week!

Practiced
Double TGU
16kg/2/2x1

Double Deck Squat
16kg/2x1

Did some of these yesterday as well! My goal is to be able to do double overhead pistol and double racked pistol, double TGU with 24kgs, Double 24kgs deck squat.

wrist is still sore

Today, limited but strong

2 hand swing, 1 hand swing, clean combo
40kg, 5, 5, and 5 of each/side x 3 sets!

Military Press
40/3/3x2
40/5/5x1 Push Press

supersetted with 2 hand Swing
40kg/10x3

Good workout and gives me a chance to do more tomorrow and not overload the wrist!

Training trainers

Today myself and a couple of friends whom work as trainers with KBs and the sled. A lot of fun and some real creative gents.

I did my first ever double KB Deck squat with 2 16kg, a few double TGU's with the 16kg, Alternating Speed Snatches with 16kg (hard to coordinate...lol), ken blacks ribbons, dragon twist 2, 16s overhead, sled pulls, sled presses, sled rows. A great workout and I was sore in the core from the aker wheel (1 arm rollout), and the ring (in particular the plank version)

Fun stuff, but I still love the basic stuff the best.

Black Dayz

Today I had the great pleasure of spending some time with Ken Black (check my blog for a link to his site). We went over to a mutual friends gym to talk Kettlebells and Odd Lifts. Ken and I shared time educating a collague, Judd Xavier. So we played with KB exercises that Ken had in his arsenal, rings, clubbells, and other toys (i.e. akro wheel) that were quite fun. Ken is an innovative and creative thinker who understands the body and more important the concept that exercises are great but it is how the program design goes that is number 1.

Amazing day and so much learned and to be learned!

A scattered few

Ok, so the last few days have been sporadic to say the least. I have done a total of 120 pull-ups from Saturday till today, no less than 25 a workout and reps of 8 + per set. I have done push-ups, joint mobility, running, soccer, hiking, and even cleans and jPush Press with the 40kg

Monday
Cleans
40/5/5x3

Push Press
40/3/3x3

Both of these felt great.

So today, Wednesday was a real training day. Wanted to control the volume and total number of exercises since Ken Black is coming for a visit and I am thrilled to play around and learn some new stuff.

Snatch
24/10/10x7

Felt good and rest periods were short, had a little trouble staying linked but still felt strong.

Clean and Press
32/5/5x3

Felt weak, just did not have it but worked through

My wrist is really feeling healed up and that is big...was a little sore from the Kayaking spill.

The Road Back

So, after vacation and a poor workout week last week I am slowly getting back on track. I have to admit I am a little disappointed in myself and have to step up. No Excuses!

My goal was to do 3 sets of 20/side in under 10 minutes

Set 1
24kg/5,5,5,5,5,5,5,5 = 20/side and 40 total

goal for set 1 accomplished. this was a great warm-up and felt fantastic. took 2 minutes and got the pulse going

Set 2
24kg/10,10,10,10 = 20/side and 40 total

goal accomplished. I stepped it up and decided to do 10/side. Even better and the heart is still racing with a total time of 1;45

Set 3
24kg/15,15,5,5 = 20/side and 40 total

this was the toughest set with a large progressive pyramid structure but it took 1:35 to complete and 8:30 total minutes.

Now, I did not rush it. I started when I felt ready and rested at the top if necessary. I had to focus on tensing and breathing a couple of times especially with the intensity. I feel great and ready to go for tomorrow.

2 kb Clean and Press, Pull-ups, Swings and maybe some sled pulling.

Get-Up off the floor with your core

Well today I had a goal in mind, to do the Turkish get-ups, 10 straight per side with the 24kg.

TGU (lunge style)
24/10/10x1

Feel those abs burn good man...core conditioning 101 and a shoulder burn to match!

TGU (overhead squat style)
24/5/5x1

Again excellent, especially after the first set of TGU. This has to be one of the best exercises in the book hands down for all around strength and conditioning and training the weak areas.

Pistols
24/2/2x3

Just practice! Very strong1

Renegade Row to a Bear Crawl
RR 24/5/5----BC 24/10/10 x3 sets

More core, more shoulders and a nice combo. Principles of KBS come true on this combo especially after the other stuff

DARC
24/50x2

Ok, I am not an endurance guy. My muscles do not like to forciablly contract time after time. I am much better suited for short intense bouts with a short rest period, i.e. sprinting! Even with my muscles contracting the long sets really load my body in a way I am not fond off!

Fitness Tip...30 or Less

http://www.realage.com/news_features/tip.aspx?v=2&cid=16847

Are quick workouts sufficient?

here ye, hear ye

So, last week was crazy and terribly inconsistent. I would say I had one good workout and planned another only to find out that there was no chance. So, Thursday I went to Golds Gym to do my deadlifts, heavy KB presses and pull-ups. Upon arrival I found out that I was no longer a member....duh, lol I forgot that I had cancelled my membership many months ago. So, I figured I would go home and do the rest of the workout and find a replacement for the deads till this week. However, a friend whom I had not seen in well over a couple of years was in town and wanted to meet up, so there goes the workout.

So Friday I did a 10 minute workout with Presses and single leg deadlifts with the 32kg, 3 sets of 5 reps/side for each and then jumped in my car and headed out of town with my pops for a weekend Golf tourney and family gathering.

Along the way we stopped to see a great young mind in the strength and conditioning world and a good friend, Ken Black in Sacramento. This man has the ultimate home gym full of great toys and great tools for becoming a seriously strong and fit human...and he is a living example. He was kind enough to make a sled for me and show me a few other worthwhile tools. I cannot wait too hook up with him and do a great workout! Check out his link on my list of links to learn more.

So here I am and I am back on track this week. Because I have had such little work over the last 17days I controlled the volume. I was so sore from last weeks workout with the Snatch, Pistol and Overhead squat I did not want to repeat that feeling and I want to do more work tomorrow, including some deads.

Today:
Windmill
32/5/5x3

These were surprisingly strong and I found my groove quickly. I really like this move and miss it as a part of myprogram. It is always good for my flexibility and shoulder strength/stability/mobility

Snatch
32/5/5x3

WOW! These were great and again I was pleased with my effort, strength and technique. Working more on the high pull version and it really helps with this weight. I have some work to do with the 24 this week, need some reps and volume for conditioning.

Clean and Press
32/5/5x3

These are my favorites and it is so true how a great clean sets up a great press. Again, have some heavy work to do with the 40kg.

Alright, travelling is done for a short bit so time to focus. I am eager to train and focused on increasing my work capacity and overall Strength and conditioning

Tuuesday quickie

Cleans
Presses
Windmills

In that order
24/10/10x2

with minimal rest

Still out of it from vacation and just busy getting things back in order.

Pull-ups

So I decided with my wrist still sore I would stay off the bells one more day and hit it tomorrow...I did still have something though so I worked the pull-ups. I did them 4 times on vacation but hand to use this wooden structure, which was great for the grip since it was 3 times as thick as a normal bar.

Todays pull-up log
10, 10, 8, 6, 6 for a total of 40

Good stuff but still a little weak with the big layoff

Also did 100 push-ups (not uncommon for some additional work).

then finished off with some conditioning work, running drills.

Good stuff, TSC day tomorrow. I have to work myself into shape for this, my main and only training focus, everything else is gravy

back from vacation

Well, a whole lot of swimming, kayaking (ocean), snorkeling, and heat and sweat! Back to working out tomorrow and time to get some conditioning up. A friend has asked me to join a soccer league and I think it wouldbe great to get out and do a team sport so I have some conditioning specific work to do!

Vacation time

See you all the week of the 19th, until then take care of your bodies and train hard & smart. I will be doing various forms of fun activities but not KBs (that is hard) for the next 8 days.

A First!

So another great day for training. Monica and I hit the outdoors and decided to get a good workout along with the dog.

Renegade Man Makers (Row,Clean, Squat, Press) 1 to 1 for 20 reps
Me
24/1/1x20

Monica
12/1/1x20

For both of uus we could have done more weight. I need to order another 32kg! All in all this was a great workout but heavier would be better!

Then I accomplished a first, a pistol with a 24kg racked in each arm
Pistol (2, 24kg)
1 right side
1 left side (which was suuspect because the bells rolled as I stood but I made it up)

Holy smokes this was crazy difficult! and I have some serious work to do. I would like to accomplish this with 2, 32kg and I will! in due time

Pull-ups
10, 9, 8, 7


Monica did

2 Kb Swings
12kg/20x1
12kg/30x3

Awesome form and she said a big time ab workout

We finished with Bear Crawls
Me
24kg/50 total steps x1

Monica
12kg/50 total steps x1

are abs were smoked

We finished with a set of farmers walks, racked walks and Overhead walks, 1 set with 24kg and Monica with 12kg

A great workout and a first with the pistol!

Vinyasa

Did a great 1 hour Yoga class today. I can really feel the difference in my mind and body after class...much more relaxed physically and mentally and quite a great antagonist to the KBs. I truly find them to be a great compliment! The key is breathe and movement,not how far you can push. If you find the breathe and movement combo the body automatically opens and the mind relaxes.

Great stuff

20 strong

Well today was the day, the day where I had a chance to redeem my poor performance (technique wise) with the snatch and the day where Monica and I were going to 20 minutes of work back and forth...KB snatch. So we decided to go 5 for 5...she did 5 and 5 and I followed. We had no set number to complete but I had hoped we would hit the 200 total mark, as far as I can remember that would be a first for each of us.

So Monica had to stop at 150, just an amazing number for her, with the 16kg due to 2 tears in her hands at around the 15 minuute mark....smart move and since she has not been using the 16kg on a regular basis, if at all really impressive numbers. If she desired she could be a top 'mutant' performer without a doubt, a great athlete and technically smooth and consistent. I think she will hit 200 inunder 10 minutes and maybe even 140 to 150 in 5 minutes, she has that kind of mentality and strength endurance.

As for myself, I completed 180 in 20 minutes and I finished 200 (with a set of 10/10) in 21 minutes. I did not push it, just stayed focused on form and just doing what I could do in the allotted time. I had a great sweat and my HR was under control throughout. The best part was the technique was solid and my low back muscles did not bother me which is a sign that I improved greatly....very key points, progression, correction and performance!

so here is how it looked

Monica
16/5/5x15 = 150 in approximately 15+ minutes

Joe
24/5/5x18=180 in just 19 minutes & 30 seconds
24/10/10= for a total of 200!

A great training session!

Enter the Kettlebell, Pavels new book/DVD

well I received my copy in the mail on Thursday and I was eager to read it. Rif had the opportunity at the April RKC to view the book and said he thought it was the best book yet and that the RKC course should follow the book. So eager to see what the book was all about I finished reading the thing yesterday.

Safe to say I learned a lot. There were some great concepts, great tips, wonderful instruction, and many points that challenge the current paradigm that exists in training, the one the general public knows about. I am so lucky to be a part of a community of talented and forward thinking people. I agree with the fact that there are a number of strategies to succeeding in regards to achieving fitness goals but I have to say that the RKC system in my opinion is by far the best! The simple, straightforward approach and the all in one concept of strength, conditioning (heart), and flexibility (also other factors that so many overlook like coordination, timing, agility, balance, mental fortitude, etc.) make this tool equally great for the general public (who is so limited in time) and the elite level athlete.

So, the point is go out and spend the money and get your hands on a copy Pavels new book, you will not be disappointed! This piece of reference material will be a staple in your health and fitness. And, it does not hurt that my name is mentioned in it :-).

Thank you Pavel for such a great piece of training material and for bringing so many wonderful and talented professionals and others into a fantastic community

Rif, you were right on the money!

5 Good minutes of another kind

Tuurkish Get-Up (TGU)
24kg, 5 minutes alternating each arm done in the overhead squat version in which I accomplished 10 reps per side....and a great sweat and shoulder pump

Clean and Press
40kg/3/3x1 (done with a push press
40/2/2x (done strict press style) The key is tension and a strong clean...as Rif would say it is all easy till it is heavy and that is where focus and principles, techniques, skill come to the forefront. One is quickly reminded why the principles exist and why excellent technique makes one stronger!

Pistol
40kg/1/1 (not my best)..refer to the above statements.

something new, single side loaded pistol with the bell loaded on the same side as the leg which I performed the pistol.
24kg/2/2x1

attempted to do this exercise where I loaded the opposite arm and leg and was able to complete with the right leg/left arm but could not get out of the bottom with the left leg/right arm combo

Also, I am going to try to do a double pistol, meaning 2, 24kg kbs, one in each arm. Now, I have done this with the 12kg but never the 24kgs. I can do it just must be strong and focused!

First Day of Filming

So today was the first day in front of the camera and what a thrill! I had a lot of fun and am looking forward to more filming. Today was more of a 'dry run' and practice but we did get some great footage for the site and the beginning of a DVD is in the works and soon.

So safe to say I got a workout. I choose to use the 24kg, dumb move...lol with all the takes and stuff. So I had a mix of swings, cleans, squuats, presses, snatches, windmills and TGU's just the basic KB moves but plenty of them and from multiply angles. But I will do a more structured workout tomorrow, most likely strength, low reps and then a good ballistic session with the 24 and snatches.

More to come with the video and I so excited for us!

Tempo Style

After reading my friend and strength coach franz Snidemans workout blog I decided I would implement some tempo runs... i.e. run 100 yards at 70% (approximately) walk ten and then run again and repeat a number of times, an old sprint recovery/form running day.

So, I mixed pull-ups with barefoot tempo runs
Pull-ups
10
Run
100x2
P-U
10
Run
100x2
P-U
8
Run
100x2
P-U
8
Run
100x2
P-U
6
Run
100x2

Oh boy do I forget what it is like to run and run at a good clip with nice relaxed hands and a good arm swing, eyes and head down, knees pumping, lungs a burning....what a great feeling and a nice mix with all the strength stuff. I really enjoyed the conditioning and was quite surprised with my pull-ups considering I was mixing in the runs. The body feels good and I feel revitalized...now it is time to eat a good meal, protein, veggies, and fats, yummy!

Be Well

Beginning of a new Deadlift cycle

Start of the Deadlift cycle...how I long this exercise! :-)

8 a.m.
Deadlift
135/3
185/3
225/3
275/2
315/2x4

These felt great. Found a good groove on the 2nd rep of the first set uusing the 315 (mixed grip), no belt!
Feels good to do this and glad to have found a way to implement into my cycle.

12:45pm
Snatch
32/5/5x5

these were powerful and strong and I applied the lessons from Saturday...took me about 5 minutes to complete


6:00pm
Windmill
32/5/5x1

Clean, Press, Windmill
32/5/5x1

Clean and press
32/5/5x4

Awesome move getting much stronger and more explosive with the 32kg. the clean feels easy and thee press is starting to move into a great groove for me

Bottoms uup Clean
32/3/3x2


! arm swing
32/10/10x5

Really focused on tight abs, glutes and legs...makiing sure I had pillars of strength and focusing on technique

great workout day all in all and I loved mixing it up throughout the day, just seemed to be how the day worked itself out!

40 'keys'

Ok, after the seminar I realize I have to start using the bigger bells more reguularly as well as the lighter bells (24kg) for the explosive fast moves I love so much!

So here is how it went

Windmill
32/3/3x1
32/5/5x3

These felt great....really strong connection between my arm and shoulder so excellent tension and I have to get the 40 out.

Snatch
40/2/2x1
40/1/1x3

Ok, I had no intention to do these but it was staring me down and I had to try it. This is one heck of a big weight and demands a lot of focus and respect. So, with each rep I got better and found my groove on the last set...I will practice more and get up to 3x3 and then 5x5

Clean and Push Press
40/3/3x3

These were awesome. I love the power and strength!

Pistol
40/1/1x3

As always I get strong once I get my groove

Great workout day and I feel energized!

Joint Mobility

So, I took out my copy of Steve Maxwells Joint Mobility (www.stevemaxwell.com). I thought it would be a great idea to do a review of the exercises and get a feel for what his DVD felt like. I forgot how much of a workout it was and just how great I felt afterward...loose, warm, and energized. I am a big fan of the foam roller for relieving and repairing scar tissue and adhesions (especially if you do not have access to a deep tissue massage), I love the PNF or active partner stretching but I really love the active and flexibility aspects of the Joint Mobility

All the above techniques are lost on people. We forget how important it is to manage our body through recovery and regeneration. A key component to a health body long term is combinding methods such as these mentioned above with, strength and conditioning (via the Kettlebell), and good nutrition and supplementation. It does not take hours a day just a daily commitment to yourself and you can do it 30 minutes a day or less. It has been said by many, sometimes in life you have to make sacrfices to achieve a health body and mind!...what is most important?

I do my joint mobility daily eventhough I do not blog it and I always feel better. I would encourage you to do the same or at least 2 to 3 days a week (even if it is a modified version of Steves workout or what you learn working with me).

More to come...rest for a bit and then do some KBs..

Piriformis Syndrome

http://www.thestretchinghandbook.com/archives/piriformis-syndrome.htm

Great article!

Testosterone...are you depleted

http://www.mikemahler.com/testosterone.html

Mike Mahler is a student of the human body and has done his homework. This is an excellent article, take some time to read it!

For the ladies

http://stumptuous.com/cms/displayarticle.php?aid=132

great article for women interested/curious about Kettlebells

The workout

Not a lot of volume but some great work on my technique/skill

Cleans
32/8/8x3

Snatch
32/5/5x3

Military Press
32/5/5x3

Ring Pull-ups
8, 8, 5

Love it and feel energized!

Anti Aging Articles

http://www.alsears.com/downloads/youthsecrets.pdf

Take some time and checkout this Doctors (Al Sears.com) website. Very informative and his book is worth reading. This is a great article


http://www.dragondoor.com/articler/mode3/371/

This article is for the ladies. Another great article that will bring to light some very informative information for the ladies.

Keep your eyes out for more information

Day 2 and weekend reflection

Well this had to be the best seminar I have been too and in my opinion was as good if not better than the April 2006 RKC. Having Mike and Pavel and then 5 other great assistant instructors as well as eager and great students made this a first class experience.

I have to say I walked out a better man as Pavel would say and a better strength coach. So, I plan on taking the info I learned and passing it on.

One thing that is clear is the fact that a number of great coaches exist and this weekend there was 8 of us together for a total of 30 people. To have the opportunity to learn and share with these people is just amazing. I realize that I am only as good as the people I surrouund myself with and my contingent of folks is incredible. I am very fortunate to have the opportunity to be surrounded with some many great coaches and first class people. I plan to take their knowledge and share it with all the people I touch. Together everyone does achieve more and there is so much abundance.

So, keep your eyes on the website more is to come including more articles from these folks.

Plan to do a light workout today in terms of volume. Did not get much rest so want to get myself a nap and then do some good work

Day 1 of Mahler/Pavel Seminar

So, a great day full of review, generation of ideas, and learning. Worked with a lot of eager, strong bodies and good students. Mike has really grown into an excellent instructor in settings such as these. This is not easy to do large seminars of varying groups but he has taken to this format and did very well. And then there is Pavel, who is Pavel...full of tips and tricks to make anyone strong and flexible. What a great opportunity.

Then I got the chance to reconnect with Franz and Yoana, two top notch people and instructors, got to meet Ken Black another great instructor/talent in the field.

At the end of the day did

1 pistol and press with the 40kg, nothing I have not done before, but had to show off to Franz and Yoana...lol

The most impressive thing for me was I did the double overhead Pistol with 2, 12kgs. I have done this once before with the 8kgs, back about 1 year ago so this was a great accomplishment for me.

Another day tomorrow with the focus on Ballastics and I believe strength stretching.

Heavy weight, light workload

Warm-up with swings 2 arm and 1 hand

Clean and Press
32/3/3
32/4/4
32/5/5
32/3/3
32/4/4

Just a good ladder and nice down week with the presses. Getting a lot of good pressing action and just wanted to take it easy and build a good strong base

Snatch
32/3/3 x5

Good work, again just wanted to do a light approach and work on technique with this weight and my breathing. Felt strong but that is a heavy weight...a lot of respect for the weight

That is all, not much to say except I am off to assist with Mahler and Pavel seminar in Santa Monica which means I could be doing some work over the weekend! :-)

Cleans, Squats, Presses and the various combinations

So this is not a workout I did perform today. Instead this is an opportunity for me to show you how versitale the Kettlebell is whether you have 1 bell or 2 of the same size and if you only had three exercise; cleans, squats, and presses.

One Kettlebell
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk

Two Kettlebells of the same size
1. Clean
2. Squat
3. Press
4. Clean and Squat
5. Clean and Press
6. Squat and Press
7. Clean, Squat and Press
8. Clean and Jerk
9. Clean and Push-Press
10. Push-Press
11. Jerk
12. See-Saw Press
13. Clean and See-Saw Press
14. Squat and See-Saw Press

Ok, so if you add that up you get 25 potential exercises with 2 bells of the same size using three moves and their variations.
What more is there to say :-). Add the swings and there variations and you are set!

Enjoy the fun of playing and training with Kettlebells

Active Recovery, Heavy style

Just a little active recovery and strength building. A little fatigue but not to bad.

Chin-ups
10x3 good push today

Windmill
32/5/5x3

Military Press
40/2/2
40/1/1x2

tough today, just tired but my last set was by far the best when I really used my KB principles. Overall feel good since I saved the best for last

Pistol
40/1/1x3

Same as the press but my last 2 sets were solid. I am really solid at the bottom and able to hold tension really well and if I lose my balance I can stabilize. Great stuff!

Big Snatch day tomorrow..reps with the 24kg

Yikes! that was brutal

Ok, so I forgot too add that I did 25 pull-ups and 100 push-ups yesterday just for fun while playing at the park with the dog.

Today, though was a whole different kind of animal. I decided to take my 2 20kg line myself up on the warning track of the baseball field where I was training and proceed to crawl, row, push-up, snatch, clean, squat and press my way to home plate.
I am not always the sharpest tool in the shed...lol so here is how it went

Bear Crawl 20kg/5/5
Push-up off the 20 kg/1
Renegade row 20/1/1
Double Swing 20/1
Double Snatch 20/1
Double Clean 20/1
Double Squat 20/1
Double Press 20/1

First three rounds were in blocks of 5 reps per and the 4th round I reached home plate after only 2 reps

So, I did a total of 17 reps in 18:30 with as little rest as possible. This was just brutal.

Next up is Yoga at 12pm...Vinyasa and then rest!

WOW, I feel great

Strength Endurance and Strength and Endurance

Beautiful day out in the sun on an early Friday morning. Huge field, completely empty except for me my 32kg and 2, 20 kg. Best of all I was on a true Rugby field

Snatch
32/5/5x5

Nice feeling using this big baby. It has been a while and had to put my new bell to use. Felt strong and took 5 minutes and 45 seconds to complete...not my intention just felt ready and went

Clean and Press
32/5/5x5

Another good push. Shoulders a little tight in general but no issues

Bear Crawl to deck sqauts
(2) 20kg/50 total steps x2
DS: 20kg/5x2

A good finish and a total of 20 minutes

A great day

Golf

It is great to be athletic. Had a great day on the course with some great guys. My Client and friend Rick Ripplinger and I played together and had plenty of shits and giggles. It was a tough dayon the course scorewise but at least we got to explore all the nooks and crannys of the course. Great day out on a beautiful course with great people and good times.

Body feels great!

The 40kg has arrived

I came home to a giant surprise and I mean GIANT! Wow, the 40 kg is a big hunk of cast iron! So, I had in mind a workout thinking I would not have the 40 and just 2, 24kgs but plan changed

Windmill warm-up
24/5/5x3

Nice and easy, good rhythm, great technique and a nice stretch

Snatch
24kg
8, 9, 10, 11, 12

A necessary progression as I build up my total volume, which with this weight I am aiming for 200 total. I plan to mix this with the 32 (strength) and eventually the 40kg. These felt good and I could feel the heart beat which is a great feeling. Need to continue to work the technique.

Military Press
40/2/2x3

Yeah baby, these felt good and got better with each rep and each set. I have some work to do but I expect 5x5 in the next 3 weeks

Pistol
40/1/1x3

Ok, know we are talking. I love it, really focused on pressurization and tension to make these go with the third set being the best. Surprisingly this was the first time I have EVER attempted this weight. Yes I did try the 43.5 at Stones once and I did complete, right side only at the RKC in April! I am looking forwrad to doing 3x3.

Renegade Row and push-ups
24/5/5x3 & 20 repsx3

This is a great start. I have a 4 mile hike coming up in the next few hours

Circuits

Went to Stanford to do some training and the Division I Rugby Championships were going on. So,safe to say I had a little extra motivation. Only had 25 minutes so had to move strong and quick.

Circuit
Renegade row
24/5/5

Clean and Press (2 kb)
24/5

Pistol
24/2/2

Repeated the Circuit 5 times in under 20 minutes

Finished with 5 sets of 20 push-ups off the 24's

Good, strong, quick

Like the short, intense bouts of exercise

Another short outdoor training session

A short circuit of 6 exercises, 3 rounds...15 minutes

1 arm swing
24/10/10

Chin-ups
8x3

Swing Squats
24/8

Clean and Press
24/5/5

Push-ups
20

Snatch
24/5/5

Good workout, quick and fun and a good sweat

Another Great day in the Sun

Well another sunny day,another great KB, sandbag, and bodyweight workout at the Park.

Warm-up
Pull-ups
5x4

superset

Push-ups
40. 30. 20. 10 Ladder

Snatch
24/10/10x5 (100)

Clean and Press
24/8/8x3

Deck Squat
(3 bag sandbag)
5x3

Farmers Walk (Sandbag on Shoulder, 24kg in hand by leg)
1 rep per shoulder walking to and from car, about 50 yards each way).

A good workout, about 25 minutes total time and I felt strong but I need the bigger weights and should receive them late this week. I'd like to start mixing them with the 24 (heavy, moderate/heavy, and moderate weight strength and conditioning workouts.

More of the same tomorrow, just change in exercises

KBs and the outdoors

got to love it, a nice spring day, a big open field of green grass and your kettlebells. :-) Here I am, alone, no one else on this huge open field. So, I took two bells of the same size, 20kg and decide to do some circuits

Circuit 1
Bear Crawls 20 total steps to 5 Clean and Press (doubles), to 5 Snatch (singles) x3 sets

Wow, this smoked my shoulders and core.

Circuit 2
Renegade Row, push-up, clean and squat...5 reps of each

Another smoker, especially since the core and shoulders were already fatigued from the previous circuit and the fact that yesterday I did pull-ups (20) and Push-ups (80) and then the big Thursday.

Circuit 3
See-saw Press 10/side and Deck Squats 8

Popped out and total time about 20 minutes....


Good, quick, strong and conditioning emphasis.

Girivek Workout

Heavy Day

It has been a while so i controlled the volume. My goal is to come back and do the 3 P workout tomorrow and then a Moderate Snatch and CP workout Saturday. So here is how it went down. 30 minutes

Windmill for warm-up
24/5/5x1
32/5/5x3

Snatch
32/5/5x3

These felt strong and the bell whipped. This is my goal to become more technically sound and work up to sets of 10 with this and conquer the 40kg for the Heavy Day. The 40 is in the mail :-)

Clean and Press
43.5kg/1/1x3 and the second rep down with a PushPress.

This was my first attempt to do so with this weight..any of these. As Rif says it is all easy until its heavy, aint that the truth. But I got it and know the 40 I will be doing 5x5 in a ffew weeks of training...respect skill, respect technique because without you will not be able to accomplish uncommon personal feats.

2 hand Swing, Maxwell tabata style 20seconds work/10 seconds rest for 5 minutes

32/14x10

These felt strong but I need more conditioning work and that is part of my new philospohy, a mix of strength and conditioning done daily. Today was a combination...tomorrow will be a different combo with the strength of the 3 P's and the conditioning of the bear crawls and sandbag deck squats.

Live to fight strong and smart another day!

Stretch later...did some JM and Flex work this week on tuesday and Wednesday

Head for the hills

Well, today I put on the hiking shoes and the lady, myself and the dog went for a hike.

1.5 hours up the steep hills, some flats and a single track climb...beautiful weather, the loves of my lives! A great day and good for the legs

The Beast Challenge

So I am out in Minneapolis as an assistant RKC (kettlebell) instructor. This is a cool experience and a great opportunity to meet others in the industry and just network and learn an abundance of info.

Today we were presented with the opportunity to take the "Beast Challenge". the Beast is a 48kg (106 #'s) KB. An awesome display of iron. I have never touched nor seen in person this hunk of iron, until today. I took the challenge,

First up, the Pull-up. This is the exercise I know I can do. I failed by the hair on my chin. I rushed and I knew it and Rif and Monica called it...how goofy of me...bummed

Next: Pistol. Ok, I am strong in these for sure, but I failed with the 96 a few wweeks back. So, I created as much tension as possible and pulled myself down struggling to hold my position and I made it...now up and this was a struggle and I made it, although barely.

1 pass, 1 fail

Last: The Military press
This one by far is the most difficult! I have pressed the 40 but never anything heavier without a jerk! I cleaned it which was feat un too its own. A boom it was up and I was done

2 pass, 1 fail and I missed being a part of the exclusive club! But I will be back and Know I can do it and will do it

So, day one done!

20 minutes

Ok, decided to put myself through a complete workout with Kettlebells, bodyweight and my friend the snadbags. 20 minutes for an ass kicking.

KBS
Clean
24/10/10x3

superset with Presses
24/10/10x3

rested no more than 30 seconds between rounds. This rocked, the weight feels very easy but with minimal rest it adds up :-)

Bodyweight
Chinups superset with Push-ups
8 and 25 x3

again 30 seconds or less rest between rounds

Sandbags
Deck squats with (3 bags within the one)
3x3

OH my were these tough. I struggled to make it up and even gave myself a small fat lip...lol but I did it. Repeat after me abs, hips, legs and cardio blast

Love it, love the short intense bouts of great exercise. Will do this again!

something

Ok, with moving I have been lifting a lot of big boxes, etc. and that has been a majority of my working out. So, I decide to do something!

Windmill
24/5/5x3 (non stop, side to side)

Snatch
24/15/15x3

Pistol
24/2/2x3

Pull-ups
5x4

felt weak, but accomplished something :-)

Sandbag intervention, day 1

A new toy has arrived, let the games begin. I liked the training but need to learn how to use it (skill, technique), so I played and got a fantastic workout!...More to come

Circuit 1
Overhead Squat (1 arm)
3, 4, 5 (per side)

1 Arm Military Press
5x3 (per side)

Windmill
5x3 (per side)

Circuit 2
Cleans (2 hands)
10x2

1 arm swing
8x3 (per side)

Snatch ( 2hands)
3 total ( I did not feel comfortable with the displacement of the sand bags within the bag, so I decided to do some reading and talk to the master himself for tips on how not to get bonked in the head)

Circuit 3
Pistol ( bag across shoulders)
1x3 (per side)

TGU
5 (zercher style)
5 (1 arm, per side)
5 ( 1 shoulder, per side)

Deck Squat
5x3

Video workout

Ok, was going to be a day off but while doing some house cleaning/organizing I came across a great Ashtanga video. So, I said what the hay and decided to pop it in the ole VCR and give it a run.

The Ashtanga is a systematic approach to the Vinyasa class I have been doing at Yoga Source in Palo Alto. Instead of a variety of combos, the tape uses a series taht builds on each pose with a huge emphasis on breathing and flowing. I liked the system because with each rep I found improvement! This really allowe dme to focus on my strengths and weaknesses to improve each pose. However, for a good stretch and active recovery this was a great workout and vert effective for 60 minutes of good relaxation.

I can really tell how Yoga is carrying over to my KB ability. Especially notable yesterday while playing around with the overhead stots press and squat and just how much better my ROM and stability have become.

Love it all

Just a KB kinda day

Just not in the mood and a little tired from all the house stuff happening, but had to do something. So, here it goes.

Renegade Row/Guard Press
24/5/5 & 24/10/10 x5

Easy circuit and I like the gurad press, not something I would do normally but in playing around with my workouts I found this a fun break from the norm. Heck, the combo stills get the HR up and are great counterbalance exercises.

Clean and Squat
24 (2)6/6x5

Good sweat, nice and strong flow and another good HR exercise combo. No presses since my shoulders are just fatigued from painting, moving boxes (great farmers walk practice, lol), etc.

2 hand Swing
43.5/15
43.5/10x2

Just a good finish but by now I am mentally out of it! I am just glad to get something in and I have to do something light tomorrow since I flubbed today...maybe pistols and pull-ups

Yoga, deep skill

Ok, so I just dig this stuff. I like Vinyasa but the lack of continuity between classes makes learning the deeper skill more difficult so I want to try my hand at Ashtanga. I really would like to progress further with my strength and flexibility. The one skill I am getting better at is the breathing and allowing my body to flow/move with the breathe. This is very important. I do realize that some of the postures/poses are much better but some I am struggling with.

All week I have been a little on edge so it was nice to quiet the mind and body, let go and relax. With so much going on and so much inthe chute I needed to be peaceful and relaxed...achieved!

Traditional Girivek Approach

I decided to do a true Russian Girivek workout, if I read Pavels RKC book correct

Clean and Jerk (press instead) and snatch

Windmill
32/5/5x3

Nice warm-up, very strong/stable

Clean and PRess
32/5/5x5

Initial I did not think I was strong today, but no probs with this weight/workset

Now The big one, it has been a while since I did reps

Snatch
24/20/20x3

The first set no transfer but sets 2 and 3 I transfered after the 10th rep. These were strong but I felt the fatigue. I moved some furniture earlier in the day and I could tell I had done some 'farmers walks'...lol

My heart reach around 210 to 216 after the third set but dropped 60+ beats in one minutes

Janda
24/5x3

Light and Quick

10 minutes, all I had and I decided to play around with the overhead squat, KB style.

Overhead Squat
12kg/5/5x1
16/5/5x2

I figured this out. If I put my hand out infront of my body as if I am reaching out to touch somebody, I really balance myself and get into a full, stable squat and I think I can do a 24kg. Felt really, strong

Chin-ups
5x3 (bodyweight)

Simple and easy...just playing around

Active Recovery with the KBS

Just a light workout! Body is pretty tight and satisfied with the weeks training. So, active recovery day

2kb TGU
12kg/2/2x2

These felt really good especially as I progressed in reps and warmed up! I want to continue this exercise...great for movement in general, learning how to flow and move around the resistance

Superset of Renegade rows and Seesaw Press
24/5/5 & 24/8/8 x3 total sets

Overall a quick 15 minutes of good work. Have to move some furniture today and just wanted something to get me going!

Cannot wait for the sandbag

Vinyasa Friday

Another great Vinyasa session. Our instructor Paige at Yoga Source, Palo Alto rocks! I can really feel the difference and the ability to close my mind off and focus on my breathe and my strength of the pose makes a huge difference. Some of the poses hard to do after a hard days Kettlebells, but since that is my number 1 priority I will just deal with and do the best I can ;-)

KB Saturday
Get-up sit up
Renegade Rows
Deck Squats

and either
C&P with 2 kbs
or
Guard Press

A good days training the bells

So, took it up a notch today and decided that I want to increase my strength with the Snatch, TGU and Pistols. All and all a good day.

TGU
16/3/3x1
24/5/5x2
28/3/3x2

These were strong, but I need some work and more practice. It has been a long time since I have done anything heavy with the TGU

Goal 32/5/5x5

Snatch
24/3/3x1
28/3/3x1
32/5/5x5 with 1 minutes rest between sets.

I want to do 100 total reps in 10 minutes with the 32.This is doable and plan to work the clock during my next Snatch session

Pistol
32/1/1x5

Legs were a little fatigued. this is the highest volume I have done with these and just need more practice.

Goal is to do pistols with a 24kg in each hand,racked position.

Chin-ups/Push-ups
5/20x5


Great day...40 total minutes

Tuesdays Bells, back on track

So, got it rolling after a little illness and deciding what direction I wanted to head with my training. There are so many options, so many great programs by so many great instructors it can be difficult to choose. So, I am following my own gut and here was day 1

Windmill
16/5/5x1
24/5/5x1
28/5/5x1
32/5/5x3

Wow, these were great and the first time I have done them in quite some time, especially with any considerable weight. Stability was a little more of a challenge with the shoulder than I would have thought but could be a direct result of a little fatigue due to Yoga

Clean and Press
32/5/5x5

YES! No problem strong and fluid and pressed with no issues.
Goal: 40/3/3x3 first step

Pull-ups body weight
8x5...

Good stuff but a little fatigued. It has been 8 days since my last real training session and I have not done Pull-ups for a while

DARC swings
24/50x2
HR at 180 and felt great!

WOW! I love the bells, after a layoff and some uncertainty as to my program design I feel great and the strength is more than there....If you master the skill and technique the strength will stay!

Vinyasa monday

I tell you, the more I do this I like its compliment to my KB training and I feel it is making me stronger and helping to reinforce the principles the I use and are the underlying points of the kettlebell...thank you Steve Cotter ( I believe he is the one who developed the Kb principles of root, link, tense and breathe). The more I focus on pushing my limits only as far as my breathe can take me, the better I get at each stretch and the stronger/more flexible I become

On my way to KB Tuesday! YES :-)

Mountain Bike

Went for my first ride in 4 months....just a 4 mile ride 2 up, 2 down. A good 25 minute climb with a 6 minute downhill. Felt really strong. The KBs have helped me tremendously especially in applying force and appropriate muscular coordination. I had no problems with fatigue, my heart rate was relatively stable...lucky if I broke 160 and an easy recovery with no soreness today. Although I am under the weather and was before the ride.

The KBs make a hugh difference...no surprise

No workouts today or the rest of the week, I need rest to get through this

Vinyasa Yoga, Friday and Monday (today)

Ok, so I have been figuring out how to balance workouts with my schedule and what exercises I want to focus on. I am enjoying the strength and conditioning aspect and may keep to my original plan with a supplement for deadlift of heavy 2 hand swing. I want to add in some Deck Squats, TGU, Windmills as I really enjoy these exercises for there unique aspects.

So, in the meantime I have been working the Yoga angle. I would like to do this twice a week. I appreciate the meditative aspects and the challenges it brings me. I like the breathing and posture combination and seeing my improvements

Moving forward I plan on doing 4 days of KB's and bodyweight strength & conditioning combined with 2 days of Yoga.

The key is progression and further mastery of the elements which I choose, as well as balance!

The mastery concept is huge and a valuable tool I learned from my coach Mark as well as the progression concept! I really like the TSC program he and I came up with!

Heart Rate

WOW! Got the heart soaring today! High Intensity training, reduced volume. Great workout, great push and humbling

Clean and Push-Press (2 kb)
24/13x1 (1 minute)
24/12x1 (1 minute)
24/12x1 (45seconds...getting tired)
24/10x2 (45 seconds...yikes, this is tough)

So, the point was to do 1 minute work with 1 minute rest and that is exactly what I did, expect I failed on sets 3-5 to achieve 1minute of work so got an extra 15 seconds rest...needed it...lol. Heart Rate was 180 +

Weighted Pull-ups
40#/5x4

Forearms, Biceps, Shoulders fried from Clean and Push-Press but felt strong. Plan to do the 3 P workout tomorrow (pull-ups , pistols, and push-ups)...all body weight

1 Arm Swings
32/20/20 (1 minute)
32/19/19 (1 minute)
32/15/15 (45 seconds)

Ok, the heart flew on these....hovered around 204 for sets 2 and 3...only allowed 1 minute rest between sets but these were tough. Recovered well from set 1 and 2 but took me time to recover from the full workout! Overall this was a heart rate kicker and I loved the intensity. It is very difficult to keep the intensity up with the higher weight and higher heart rate...something has to give and today it was volume. But, the conditioning is coming along strong and my ability to recover and push again is improving. I am looking forward to increasing my work capacity and strength.

Monday at girya

A change of plans...not totally sure where I am going to go with my workouts but did something today as I decide what is next. With Rif wanting to go at it alone, which I understand how difficult it is too have people doing different things (types of training)....affects the continuity of the workouts, especially his, I really do not have a place to deadlift so i have to take this into consideration especially for the TSC.

So

Snatch
24/10/10x6

Pistol
24/2/2x4

Pull-ups
10, 9, 8, 7, 6, 5

Have to figure out my new goals and if I want to find a way to continue TSC training.....hmm, more to come

Saturday

Snatch
32/5/5x5

C & P
32/5/5x5

Pistol
24/1/1x5

going thru the motions...tired from the fight

Shamrock vs Gracie

Last night I had the opportunity of a lifetime. Frank Shamrock invited me to thelocker room pre-fight to stretch him and do some body work. So, I was able to hang in the locker room before and after the fight. I feel like i am part of the family, the team.
On top of that I was able to walk out with him and the other team members for the fight and stand ringside for all of 21 seconds as Frank knocked the shit out of Gracie.

I must say that not only is Frank a tremendous fighter and champion and a world class athlete but he is a world class person and so are all his team members. They are a great group of people and I am proud to be a part of this fine group of athletes and people and look forward to helping them become better fightersby teaching the Russian Kettlebell System.

I am honored

Baseline Snatch Test

Ok, so today was the first Snatch test day. The goal was 3 minutes and approximately 64 reps, after a big deadlift...lol. I just love it, this training is fantastic and Rif has really been a great coach and catalyst, keeping me focused and sound.

Deadlift
135/3x1
185/3x1
225/3x1
275/3x1
315/3x1
365/3x1
405/3x1
427/2x1

This (427) was by far my best pulls of the day and technically much more sound...the groove is stronger. There is nothing like the deadlift for me in terms of grit and guts. It feels so awesome to step up, focus, and just pull. I feel so manly...lol when doing this, but it is truly an exercise of the mond and body and an attitude to overcome. It just is a special move for me and makes me want more every time.

Snatch
20/5/5x1
24/5/5x1
24/12/12/12/12/12/12 for 2 minutes and 39 seconds.

Ok, these got tough on after about the 6th rep on the right side on the third set of 12. This would have been a good point in the test to stop and catch my breath (around 2:05). My lungs/throat was burning but darn I know I can do it, 120 in 5 minutes with a couple more months of training. Totally different exercise than the deadlift but with the clock and those reps, that grit and guts concept becomes a factor and I just do not want to fail myself! I must stay focused and train smart

Pull-ups (BW)
10, 7, 8

Great day!!! More to come!

40kg...Stones style

Alright, one of the biggest days, if not the biggest for me. Really pushed myself on weight and finally am starting to play with the 40kg....talk about reinforcing principles!!!

CLean and Strict Press
16/5/5x1`
20/3/3x1
24/3/3x1
28/3/3x1
32/5/5x1
40/2/2x1 PR
40/3/3x1
40/3/3x1
32/5/5x1

Wow! These felt pretty darn strong. I know I have to tighten up on my principles and they will be even easier. Before I know it, 5 sets of 5 reps/side with the 40kg. Sooner if I tighten up and focus on the most important aspects, the skills, techniques, principles

Snatch
24/6/6x1
32/5/5x1
40/2/2x2
32/5/5x1

Ok, so not a PR with the 40kg since I have done the 43.5kg one time/side, once before. However, I am very pleased to have snatched the 40kg today. Again I have to work on principles and just overall timing (the punch) and I will be doing 5 and 5 with this soon as well.

high pull-up
32/5/5x1
40/5/5x1

Hands were toast, so did this instead of additional snatches, heck of an exercise though...really hones in the snatch skills

Renegade Row
20/5/5x5

Played with this a little. Rif and I talked and he thinks I should shift my weight more to the stabilizing arm/l;eg and add a little more rotation with my row. I found that to be easier. It will be interesting to hear what Rif thinks once he answers a few questions re this exercise

Farmers Walk
24/1 lapx1

Racked
24/1 lapx3

I have to say, it feels damn good to be getting stronger and working on my skills/techniques (the main reason I am getting stronger) However, I have so much more to learn and practice. Just need to stay focused and take advantage of the awesome coaching Rif is giving. This has been the big difference, for once I have pretty much shut up and allowed him to coach me and look at all the PRs.....and this is only over 6-7 weeks of training. Imagine what I can accomplish with more time!!!
Must keep this in mind and not let my ego get the best of me...lol...no comments necessary :-)

Light day at Girya

Ok, just a moderate day at Girya...have a big day tomorrow so did not want to over do it.

TGU Squat Style
16/5/5x3

Just was not into these today, just felt a little fatigued in my stabilizers (shoulder).

Pistols
12kg/3x4

These felt really good. I had a couple of reps here and there where I lost myself but I was able to stay focused and complete the reps. The left side is more challenging but is almost up to par with the right side! I just need to do these more often but not right now as it is not an integral part of my program

Pull-ups (did since I missed on Monday)
15, 10, 8, 4

Pushed myself on the each set but felt considerable strong considering the fatigue in my shoulders/back.

Not a bad day in the least bit. Took me a while to get into the groove but I pulled through.

stellar workout at a Girya

So, Monica and I trained at Girya today! What a great workout we had. I felt totally focused and strong!

Clean & Jerk 10 minutes
My goal was to do 4 reps/arm each minute and rest and repeat for the complete 10 minutes
16/5x1
24/5x1
32/4/4x10 (30 seconds work with 30 seconds rest). 80 total reps
I felt strong and consistent but need to clean up my technique a little here and there, especially the timing and power application.

Weighted Pull-ups
16k/5x5
These felt strong and I could have done more

1 Arm Swings
24k/20/20x5
wow these were good but tough. Felt good use of the legs and hips and overall strong! The cardio was good, strong and Monica and switched back & forth w/ her doing snatches & me swings....great pace!

Great workout and got my ass handed too me! Monica pushed hard & is very strong!

Suck it up day at Stones...2/13

Ok, no excuses. Got home around 3 am from Washington D.C. Wasted tired, travelled for over 12 hours yesterday and just a culmination to a long travel week across the country....a great week at that. So, took a 10 minute nap and alarm went off and I said "lets go"

Deadlift
Warm-up with Triples....start at 135 increase by 20kg x4 sets/3 reps (per set)
365/1x1 (mixed grip)
398/1x1
415/1x3 Last one best one)...a little forward need to lift chest and wedge

Altogether increased intensity, decreased volume due to limited rest. However, I felt strong and focused! Pleased to say the least. I truly am finding my groove!

Snatch
24/10/10x5
(approx 41-43 sec of work) with about 1 minute rest between sets. Was Switching back and forth with Rif who was doing 5 reps/side. We rocked and rolled. Loved the pace and intensity
24/5/5x2 Did these just too get my volume. Made them tough because of my lack of focus...unacceptable but i will improve...lesson hopefully learned

No pull-ups...just too fatigued and no need to over do it. Next! I feel strong and motivated, nothing like pushing yourself!

Friday, 2/10 at Steve maxwell's Maxercise in Philly

Today I had the great pleasure of visiting Steve Maxwells gym in Philly www.maxercise.com. Very cool place, two levels with ample equipment, everything you need and so much more. I was very fortunate and had the whole upstairs floor to myself, a jujitsu room filled with Kettlebells, a dream come true :-).

I did not feel it today...still fighting off the beginning of the cold and just a little fatigue from flying across country and just jamming around the whole week...no excuses though so I went out and sent some small PR's

Warm-up
Pull-ups
10, 5

Supersets Pull-ups/2 hand swing
5, 40k/15
5, 32k/20
5, 28k/25
5, 24k/30

Superset 2 Pull-ups/DARC
5, 40k/20 (PR, never used the 40k for DARC's....felt great!)
5, 32k/30
5, 28k/40
5, 24k/50

Superset 2kb Turkish Get-up/Deck Squat
TGU 16kg/2/2 w/ Decks 24kg/10 (these are both PR's...only attempted the TGU on Tuesday, just one rep and as for the Decks, first time with the 24k)
TGU 16kg/1/1 w/ Decks 24kg/10
TGU 16kg/1/1 w/ Decks 24kg/10

The TGU's were really tough, great for the core and shoulder stabilization. The Decks are just a gut check, have to push through. Just when you think you are making really good progress you become humbled again. The KB's are just amazing! I love what I can do and what they have done for me and just look to establishing more PR's and more importantly becoming a true master of the bells.

For a day when I did not feel at my best, I am proud of myself for not dishonoring Mr. Maxwell and his kindness for the use of his facility. I think he would smile to know that I established some small, but important PR's at his facility.

A special thank you

First off, thank you to Rick Ripplinger, a friend and client of mine from Cisco for bringing me out to San Diego and the Hotel Del Coronado to instruct bootcamp style his group at Cisco. He and his wonderful co-workers (Serena, Crystal to name two) opened a number of wonderful doors, which I am not sure they even are completely aware off.

One particular door is that to Revolution Fitness and Franz and Yoanna. They have been so kind and open while I was in town and I feel like I am leaving with two good friends. On top of that they are extremely talented coaches and athletes. In addition, while at there studio I had the opportunity to meet and train with Josh Henkin and Ray D'Alesio, whom are two top coaches out of the Phoenix/Scottsdale area. Yoanna's sister, Natasha also invited and kicked my butt at her yoga studio in La Jolla. So, safe too my experience with the great people at Revolution has been memorable and rewarding.

Then there is Mr. Steve Cotter, who kindly opened the doors to his home and allowed my to train with him and just talk as good friends and strength coaches. I had the great pleasure of meeting his family (whose names shall remain silent out of respect to Steve and his family :-)

This evening I will get the pleasure of hanging out with David Weck, Mr Bosu himself (creator of the bosu ball and bola ball). Should be fun

All and all San Diego has been very good too me, great people, great workouts and great experiences. thank you to all of you whom made this possible at Cisco and all of you who opened your doors and minds too me (you know who you are :-)

Cotter's Place

Today I had the pleasure of spending time with and training with a great strength coach by the name of Steve Cotter. www.fullkontact.com We spent about an hour and half talking life, principles, kettlebells and philosophies. He is a brilliant man and a true warrior heart/spirit. I have much respect for him and it was a great pleasure to share time together.

So the workout was Clean and jerks for me and just double Jerks, GS style for Steve...a true mutant in every sense of the word, but to give him his true just due, a man with a strong mind, body and spirit, a modern day warrior who could have thrived in many eras.

Clean and Jerk 1 kb warm-up
16/5/5x1
24/5/5x1
32/5/5x1

2kb Work sets (a first for me, so a PR)
32/5x1
32/8x1 (1 minute timed set. If this would have been a 10 minute test I would have averaged around 3 to 4 per minute...however, I that would be with me setting the bells down).
32/5x1

Clean
45kg/5x1 (just a max set to get used to the position of the rack with such a big bell)

Jerks
45kg/2x1 (wow, this was tough...my form on my left side was terrible so I am not too happy...but I made up for it with my right side.)

Overall, I am happy with the work. I tried some new things and attempted to learn GS style, which I realized is a true technical skill. I think I have much room too grow and working wtih Steve I am an even more humbled man. He did 10 jerks per side with the 122# bell, impressive...after his work sets.

thank you Steve Cotter for you time, you truly are a great man and I know you will continue to achieve great things in life!

Tomorrow on a plane to Philly, with the next stop Friday morning at Steve Maxwell's www.maxercise.com

Yoga Fusion, Tuesday Night Ashtanga in San Diego

Well, Natasha, Yoanne's sister invited me to take her class at Yoga Fusion. I could not pass up the offer and decided to take the challenge. Let me tell you, I loved the class and the style...combination of strength, flexiibilty, strong breathing and intense focus! Natasha is a great teacher and really pushed me!

So, another great day in Sunny San Diego or better yet La Jolla. I have to be wise that I do not overtrain, which is quite easy when you are working with talented/motivated coaches who share similar passions/interests and everyone wants to learn/teach one another!

More To Come from San Diego

Workout 2 Revolution Fitness, San Diego

So, I arrived in San Diego around 5 pm and Yoanna of Revolution Fitness (a kettlebell and so much more personal training studio) picked me at the airport. Upon arriving at her and her husband Franz's studio they told me to get dressed for a workout. I have to admit I was not terribly excited, especially since I had already had a great and tough workout earlier in the day. Nonetheless I did not want to be disrespectful to my new comrades and their extended hospitality.

5 exercises, 30 seconds/exercise, with a 30 second rest and 3 rounds!

Round 1
Keg Clean and Squat
35#/4/side

Steel Log Clean Squat Press
70#/8

Rope Pull hand over hand
150# (cable pulley)/4 complete pulls

Kb DARC swings
32/20

Overhhead Lunge with Keg
35/4/side

Round 2
KCS
81/3/side

SLCSP
70/8

RP
150#/4

DARCs
32/20

OLw/keg
70/3/side

Round 3
KCS
81/3/side

SLCSP
70/8

RP
150#/4

DARCs
32/20

OLw/Keg
70/3/side

So, this was some cool strong man stuff mixed with one KB exercise.
The steel log felt great I was fast and explosive for my first time.
The Keg Clean & Press was cool....hardest part is each keg had some liquid in them making them quite unstable (I like that :-)
The Overhead Lunge was the most difficult...stabilizing the Keg made life rough but Ioved the challenge.

Overall I must say I was completely thrilled I was able too hang. Josh Henkin, a strongman competitor and his business/training partner Ray also a strongman (@190#) were there training as well, so even more motivation. I have a whole new level of respect for strongman style training, eventhough I only had a small a "light" weight intro

The kindness of Franz and Yoanna is second to none. They invited me along with Josh and Ray back to there house for Arrapas, a traditional venezulean dish (very, very yummy)....I was a pig and had 4 and could have eaten more. Yoanna is an excellent cook. They were also kind enough to cart me around and back to the Hotel Del Coronado....

That is all for now. Steve Cotter is next!

Stones, workout 1 of 2

Great day at Stones! Worked my TSC day and felt really strong. Having Rif and I in there pushing together is truly motivational

Deadlift
135 - 381/3x1 Warming up for the real deal ;-). Overall these reps were good, had some trouble so...
405/2x2 These were awesome, felt strong and connected. Raw and can only expect great things

Snatch
24/10/10x5

Did these at about 41 to 46 seconds for the complete set. Rest went from 45 sec to 1 min. This was a down cycle week so we stayed in control. Felt good with the cardio and form.

Pull-ups
10, 9, 7, 5, 5, 4 =40 total bw reps

Great day, cannot complain! Rif kicked ass with his 10 min Clean and Jerk Routine...hit my expected # for him :-)

Another Stellar workout at Stones 2/4

Well, today felt like one of those days when you know you are taking the right steps in the right direction. Rif challenged me and for the first time I began to understand that I am training for a meet. With this knowledge I realzie that I must buckle down and really focus on what is important to accomplish my goals...so, I pushed hard today and feel very positive about the workout.

Clean and Strict Press (by far my best in terms of Reps in a set with the 32k)
16/5/5x1
24/5/5x1
28/5/5x1
32/5
32/6
32/7
32/8 (PR for reps in a set)

Just need to remember to tighten up on the catch...the cleans are easy money :-)

Snatch
24/5/5x1
28/3x1
28/4/4x4

(this felt great, good power and good timing on the punch) I would like to get myself tighter through the whole body and I am working on that. I will be moving up to the 32k eventually on this day and I am excited about that. Boy, though I have to do a better job at callus management.

Renegade Rows
16/5/5 x5
On the last set took did with one leg on the ground, removing the other as I pulled making the stabilzation more challenging...major focus is necessary! Overall these just felt fabulous. Have to remember great position and to push into the ground with one side while pulling with the other and to engage glutes/abs.

DARC Swings
32k50
32/30
32/20

Ok, by far my favorite swing. I love the rhythm and motion. I just feel like I can go forever and I have a much easier time using the right parts of my body. My low back is not an issue and my glutes and legs (esepecially hams) just love to push. I felt like I could do 100, it would have been a push but decide to play smart, nothing to prove. In due time I will get my 100 straight...lol

Training with Rif and Palmer just made everything that much better. Rif is just amazing, never failing to amaze himself or me and that just makes me want to work harder, smarter... and JP has made so much progress and is really developing into a strong person/KBer

Looking forward to Monday and then training with Yoanna at Revolution Fitness, with Steve Cotter and over at Steve Maxwells (maxercise.com). All these people are true atheltes and professionals who have been kind enough too spend time with me and push me! WOW!

Kick Arse workout at Girya

Ok, so did the third day of my new plan. It was awesome, although I had to cut short the workout (missed the swings) because I had a prospective client enter and start to ask many questions...she better sign up...lol, although I finished the other 3 exercises in 35 minutes and felt darn good.

Clean and Jerk
20/5x1 w-up
24/3x1 w-up

10 minutes max number of reps = 75 (the most I have done with this move)
32/5x5/side for 50 reps in 6:20
32/3x3/side for 24 reps +1 in 3:40

Definitely strong numbers but got a little tired

weighted Pull-ups (second day in a row)
12k/5x5 (got tired on last 2 reps of the 5th set, but overall felt really good)

2 kb Front Squat (went "easy" since I did pistols yesterday and quads a little tired)
24/5x5 (with a 2 second pause at the bottom of each rep)

MISSED SWINGS due to new potential client...will do tomorrow!

35 total minutes and felt great!

Adjusted TSC Plan

Monday
deadlift
snatch
set one20+20
set two 15+15
set three 10+10
set four 5+5= 100 total reps

each week try to compress rest periods until five minutes is reached

pullups
triple tsc rep goal volume_ goal =20/ workout =60 reps

tuesday
windmills
pistols
tgu's
3-5 sets of 3-5 each in circuit

wednesday

clean and jerk 10 minutes max reps
wt pullups 5x5
2 kb front squat( paused)
one arm swings/overweight

set one 30+30
sets two 20+20
set three 10+10
set four 5+5 use the next weight up from the comp weight. keep rest periods as low as possible


friday or saturday
clean and (strict)press 5x5/5
snatch 5x3-5
renegade row 5x5
DARCS 100 total reps

The 3 P's

Pull-ups Tactical style (with a pause, top and bottom) 1 min rest between sets
10,9,8,7,6,5,5 =50

Pistols
8k/2x2
8k/3x2

Supersetted with

Push-ups
30, 35, 20, 15 (various styles...i.e. hand positions, speed, etc.)

The combo of pistols and push-ups took 5 minutes

Great quick and solid workout....feel strong