3 P's

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

Presses
24/3/3x1
32/5/5x5

super set with Pullups
5x5

Pistols
24/1x1
32/1x4

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

Supeset with Pullups
5x5

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

Snatches

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

Snatch
warm-up
16/5/5
20/5/5
24/5/5
32/3/3

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

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

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

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

deadlifts and Pull-ups

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

Deadlifts
typical warm-up

405/1x1
455/1x1
477/1x1
495/1x1

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

Feeling strong, and READY for a new PR

Pull-ups
10kg/14 (maxed out)
10kg/7x1
BW/7x1

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

VO2 Max snatch workout & more

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

Snatch
16/7 x30 (or 15 minutes)

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

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

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

Military Press
32/5/5x5

Great, first time in some time!

Pull-ups
12
10

Great day!

Snatches

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

Snatch
32/3/3x1
32/5/5x1
32/7/7x1
32/9/9x1
32/11/11x1

total 70

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

24/10/10x3

total 60

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

Deadlifts and Pull-ups

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

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

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

405/1x1
427/1x1
438/1x2
449/1x2

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

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

Pull-ups
10kg/5x5

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

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

Snatches & Swings

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

Snatches
16/5/5
24/5/5
32/5/5x8 = 80 total

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

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

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

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

Presses and Pistols

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

Presses
32/5/5x5

Pistols
24/3/3x3

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

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

Have a great Tuesday

Deadlifts and Pull-ups

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

Deadlift
warm-up sequence as usual followed by my workload

405/1x7

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

Pull-ups
10kg, 2, 3, 4, 5, 6 x2 =40

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

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

Snatches & Swings

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

Snatches
16/5/5x1
20/5/5x1
24/30 (switching every 5 reps) x4

total snatches with the 24kg = 120

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

Swings 1 arm
32/20 left
32/20 right
32/15 lt
32/15 rt
32/10/10

90 additional 1 arm swings with the 32

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

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

have a beautiful day