But I do not have time

How often as a personal trainer/coach have you heard this phrase? I can say for myself all too often and honestly I am guilty myself of this. Of course my clients offer up a number of reasons why they 'do not have time' and understandable so many of them have legit reasons. After all, the american way, the way the American live their lifes has changed considerable over the past number of years. We are no longer a one income family with a stay at home mother, a working father, the 2 kids, white picket fence and dog. This day, especially in the big cities and urban sprawls both parents work 40+ hours a week, with the nanny or daycare, a white picket fence replaced by a small yard or patio if we are lucky, plenty of stress, a pile of bills, take home meals, fast food or restaurants, late night email checks, etc.

So, safe to say we as a society have much more going on with our lives leaving us less free time and making it that much more important the we really time manage our schedule to fit "it all in". Sounds tough and for many it truly is.

As professionals it is important for us to keep in mind these facts and to educate our people that it is not about the number of hours they workout but the quality time they put in. This is one reason I love the KB's and the Yoga at home with ITunes plus the fact that taking a family walk is a great way to spend quality time with the family while getting in a nice movement session.

And as important or possibly of greater importance is to let our clients understand that reason or as I like to call an excuse due to in large part poor time management, poor nutrition and just overall poor health due to reasons such as stress and the inability to manage this stress are not excusable. That, in fact they must create, and make the time and we will help to design a program and make time to help them maximize their efficiency. Are we babysitters, no but we have a duty to due our best for them and in return we are rewarded and we better learn how to manage ours, theirs and others lives that we encounter.

See, as a teacher at the University this semester it dawned on me just how lazy people are and how they lack foresight and drive to prepare and plan. Thus, they are left to cram and write multiple papers, etc. at the last minute. In turn they miss class and use these prior factors as excuses. And as I sit there listening to excuse after excuse I realize that these our my future clients, future contributors to the world at large.

We are an excuse riddled, lazy, unprepared, lot of people or at least many of those I encounter and these are many of the reasons why we are suffering from so many diseases and potential epidemics and why we have to rely on pharmaceuticals and healthcare to help us maintain and survive.

I look back on my grandfathers and how hard they worked to care for their families and how well they cared for themselves physically, emotionally, spiritually, mentally and how they spent quality time with their children. These people lived through the great depression, world war 1 and 2, the korean war, the industrial revolution, the vietnam war, the equal rights era, FDR, etc. and they made it through and set up a great place to live and exist in the process.

I realize I must continue to make a impact day and day out and I am skilled and have all the capabilities to do so. I must lead by example with the spirit of these men and the others who set the table for us. I have to help change the attitude and perspectives of people and I know that all of you have the same kind of influence, you are leaders like myself. We are more than personal trainers, we are life coaches, counselors, nutritionist, athletes, we are someone people look up to, respect, hear (maybe not listen, lol), appreciate. We are the meeting people enjoy, the hour of life they look forward too. We are powerful and influencial. this is my realization and I take this seriously and I look forward to going out there everyday improving myself and bringing the best forward.

Thank you all for helping me and I hope I bring you something as well

Max VO2 Snatch and Heavy Pull-ups

Max VO2 day, oh Joy how I love this...not but it sure does help having a workout partner and especially one who you know is going to show up, push hard and stick to the plan.

Snatch
16/7/side/15sec x 45 sets

This is some real work and you know once you get moving not so bad. Felt a good strong heart beat, good lung action and was able to really focus on my form and make adjustments as necessary. Only a mild discomfort in the low back and this is getting much better with the consistent application of this protocol and my overall dedication to improving.


Pull-ups
20kg/5x5


Sickness Remedy for my cold
Considering I am still not a 100% but definitely feeling better and just coming out this week and performing makes me feel really good. All I have done to improve is take lots of vitamin C and multis, ZMC (from Whole Foods), hot tea (green and white plus ginger tea) with honey and lemon, garlic, onions, rest and 2 hard workouts.

The power of a healthy mind, spirit and body!

The Food Pyramid?

http://www.changingshape.com/images/resources/newfoodpyramidinfo.jpg

Is this outdated? Is this the model we are to use and educate people on when discussing what comprises a healthy diet and lifestyle? According to many of the students in my classes at San Jose State University they believe that part of what comprises a 'healthy' lifestyle is using the concept of the food pyramid to determine a healthy diet.

Aspects of this guide I am a fan of. However, I differ in my personal believe on the consumption of grains and of non-fat or low fat milk/dairy products.

My basic philosophical tenets are this:
*Eat as natural of food products as possible, that means no added hormones, no pesticides, no added ingredients to perserve shelf life or enhance taste.

*There is really no such thing as a bad fruit or veggie. These things have been around longer than all of us and before the advent of the food industry and grocery store. We have been living off these substances for many, many generations and therefore hard to argue that any type fruits and veggies should not be a part of healthy diet. Now, that being said some fruits are better in moderation due to the calories and possible effects on blood sugar but in general an apple a day or a cup of berries is not going to do you any harm.

*Similarly the same concepts with meats. Moderating and varying types of meats i.e. from lean beef, to chicken, to turkey, to fish, to buffalo, to ostrich, etc is a safe and healthy approach. Lean and clean and do not be afraid to spend a little more for higher quality. I have found when I eat higher quality foods I eat less (just travel abroad to europe and you will see what I mean). If possible find a local farmer or place to purchase your meat from, not Safeway.

*By local, think global. Local farmers markets, etc are a great place to purchase foods with high quality content and none of the shelf life, good tasting additives.

*Consume dairy in its natural state. the fats contained in dairy (when consumed in moderation) are excellent and essential. Again, these foods have been around forever and the human body is in many ways set up and designed to handle/process them (in moderation).

Generally speaking, if you follow a diet and eat for the purpose of utilizing food for its main purposes such as providing energy, cellular function, recovery, etc. then you will naturally lean towards eating what your body needs and in the correct portions. However, if you have 'no control' or concept and like to eat mindlessly and for the pure pleasure and taste of food then maybe something like the food pyramid applies. Although, I bet in a day you will be all over the map anyways and rarely if ever even meet these 'government standards of a healthy lifestyle'.

For me the answers are pretty plain and simple and I believe I can see the forest through the trees and get around all the hype and propaganda that exists. Afterall of the 50,000 plus diet books out there they all have one thing in common

Eat Less and Burn more, calories that is and you will lose weight and more likely be lean.

What are you thoughts?

As always this is just an opinion piece and one I believe is educated but in constant evolution although the principles remain well grounded in their foundation

To a good, long, healthy and peaceful life and with great respect and gratitude,
Joe

Presses and Squats

Sick, yes I am feeling the effects of a cold. But I feel strong enough to workout and so it goes, giving it my best.

Presses
16/5/5
24/5/5
32/5/5
32/7/7
32/8/8x4

A total off 88 and a sizable increase over the last Press day. Having Rif (a strong partner) helped me to cue in on technique and his verbal feedback really helped me to press well

Squat (week 3)
95/5
135/5
185/3
225/3
247/3
258/3
275/3

This is a great step forward. Learning so much about the squat and my body in relationship to this move. I believe this is better for me than the Deadlift and I was able to get more than triple (Raw) with this move and I am excited to see what I can do with this lift and its effects on the Deadlift.

Great training day even with a cold.

Presses, Pistols and Pull-ups

A minor adjustment today. Normally I do my heavier presses today but with the change to Monday I decided best to wait. Afterall I did Jerks this past monday and I am sure the extra days in between will not adversely affect me, in fact I will press stronger come Monday. So, I substituted some Bench Press for the fun of it.

Bench Press
135/5x6
185/5x3

Nice to just focus on form and go through the motions of the move. For various reasons I am not planning on making BP a part of my routine. The most important has to do with my current goals and plans and the others have to do with the health of the shoulder. If I was to lift the BP I would be doing so for powerlifting goals which makes sense with my DL and Squats. However, it is just that reason that I am advised to protect my shoulders. Now, if for some reason it looks as if I can do real well in PL contest then I would consider adding BP and competing but at this point that is not my goal and that answer is yet to be determined as I need much bigger squats and DL's in order to get to that level. I know I can bench press close to 315 without much work but getting to 400 will require serious focus and lots of stress on the shoulders that I am just not willing to at this point endure.
But, shoot this is sure a fun exercise. :-)

Pull-ups
10, 8, 8, 8 (Forearm flexors tight so I did some thumping, rolling, cross friction and stripping to open them up and felt much better)

Pistol
28/2/2x3

Again keeping the totals down just to protect the hammie and again that philosophy paid off as I feel no pain :-).

A key thing I am doing and thinking when moving any weight is thinking of what I desire to push. For instance if I want to squat 500 I think even when doing the 225 about applying 500 pounds of force to the bar. Now, I do not know what that feels like but I do my best to put my mind in that state and focus my intention on applying maximal force to the bar, bell, etc. I had a great discussion with Rif about Force application and its carryover/effect on how much on can lift, move, etc. As he said just because a person can squat 500 lbs for triples does not mean they can squat 550. The simple reason is that it only takes 500 lbs to move 500 lbs. An very important point/fact.

Next up Yoga, foam rolling and some specific stretches

Tempo Runs, Rehab and Yoga

Another day of Tempo Runs and lots of rehab/body work.

Warm-up
Dynamics: A's B's, butt kickers, ankle flips, etc.

100 yards x 12 reps

Increased 2 reps and felt really good. Nice to have some consistency starting to develop. No hammie issue but not pushing it.

Rehab galore, the same recipe as usual.

Another great Yoga workout as well, absolutely enjoy the practice of the art

Eventhough there is not much 'listed' here this is a significant workout day and allows me to build and refine so I can keep this as part of a regular routine. Simple and very effective. I will add and subtract as necessary and based off of analysis as the program progresses.

Great post from Rif's site on Training

Fred Hatfield. the lightest and oldest man to squat 1000lbs. Hatfield knew discipline and committment to the goal.


Got this quote of Dr Hatfield from Boris Bachman's blog

http://squatrx.blogspot.com/2007/11/words-of-wisdom-from-dr-squat.html

Dr squat says:

"Look, 'routines' are just that! I have written much on the subject. I have probably given the subject more careful thought than most. Here is yet another thought that I should've written at some time... maybe I did... can't remember.In order to achieve ANYTHING in life to the pinnacle of your capabilities, you must 'marry' the thing! Become a 'priest' to it. Live, eat, sleep and breathe it! You MUST NOT succumb to whoredom and meander from one routine to another in the false hope that one of them is gonna 'work'.

It will not! You may get a quick fix from it, but it'll only be because you re-injected some adaptive stress into your routine.Do this instead.
THINK IT OUT!
Now, most lifters cannot do this because they are not educated in the discipline, and because they have never been taught to REALLY think things through! So, the alternative is to find yourself a bonafide guru who HAS, and hang your hat on what that person has to say! So, find one! ONE!"- Dr. Fred Hatfield

Do not fall victim to "random acts of variety' if you have a serious goal, a real goal.You must start at the end( the goal) and work backwards( to where you are now, starting) to see what must be done to achieve the goal.If you can't or won't do what is necessary at least you will know why for real why you didnt achieve your goal, instead of pretending that it wasn't possible for you or that you 'really didnt care' about it.
Don't be afraid to care 100% about something and try 100% to achieve it in case you cannot. It's not failing that counts , its the giving up. One is either getting stronger or weaker each day with EACH act we do. We are either going towards what we say we want or deluding ourselves and going backwards.
Realizing the price to be paid is too high is not deluding oneself or failing as long as one is honest about it.Great things are never accomplished without a high cost.And while they might not be great in the grand scheme of things to others,everyone know what they consider great and whether that quest is worthwhile.

Challenges don't build character, it is said, they reveal it.

Max VO2 Snatch and Heavy Pull-ups

Tickering and tweaking to find a great balance, part of training. So with Rif's schedule change I am following suit. It makes it better for both of to push each other, etc.

Max VO2 Snatch
16/7/side for 40 sets (20 minutes). Last 3 sets on each side did 8 reps

My hammie held strong, back had minimal issues and hands are well....good things and the benefit of consistent application and tweaks and tickering with technique. So happy that through my trials and tribulations (my poor TSC snatch performance and all the tears plus low back discomfort) that I have stuck it out and worked diligently with Rif and here we are. I have to say this felt relatively easy, definitely easier than the prior time a couple weeks ago when did the 35 sets.

I felt the heart beating and my breathe was flowing in and out but I never felt like I had to stop or I could not do more. 40 was the right number for today and I still had more in me which is why the last 3 sets with the 8's was doable. But let me tell you there is a significant difference between 7 and 8, especially if applied over 20 minutes and not just 3 minutes. That extra bit of force application each rep and each set in the progressive and structured manner of this workout takes the Max VO2 to another level. Power, speed and strength at its best...snatch style that is.

Pull-ups
BW/5
12k/3
20k/4x5

this was the strongest I have felt in some time. Strong and Powerful, pulling with a mission and great intention! I was fast and really got great lat usage and felt the technque was honed in well.

Overall I have to say that I have been on a great roll for a long time and the results are there. This sticking to a program and working out all the kinks, etc. in order to master a system and enhance to body and mind is amazing. Not only am I able to apply to myself but to clients and my practice as well. It sure means more when you are practicing what you preach.
Thank goodness for a great coach and mentor

Tempo Runs, Clubbells and Rehab

My legs are Sore! Oh how I forgot how squats make the legs ache :-). So, I wanted to do some tempo runs to flush out the acid and aid the healing process and too test the Hammie.

tempo
10x100

No hammie issues and legs feel loose.

Clubbells
A variety of clubbell exercises such as: rockets, pendulums, flags, torch press, single and double arm cast, side cast?, mills, combo moves all for 10 reps x 2 sets using only a single 10lb bell. There is a significant difference between the 5 and 10lb bell.
Not sure of all the names so I cannot be too specific.

Rehab
foam roll, stretch, massage, ice, jacuzzi tub or what I call Joga (i did not steal this from Rif and the Rifga just happened to be we think along similar lines, go figure :-)

I feel good, just want to be preventive in my approach

Jerks and Squats

Day 2 of the Squat! The evolution continues as a new beginning is under way. A natural move for me, I feel right under the bar. Today Rif noted that I might be better off with the olympic shoes due to my quad dominate nature and the fact that I would be able to use my strong hips and quads to their max benefit. This was not the case when barefoot since shifting to my hips took my quads out. This change made the squat feel much easier to perform and enabled me to get the depth required and the drive necessary. Hi my name is Joe and I like to Squat (stealing from Brett Jones). A squataholic, not yet but a big fan

Bar/5x2
95/5x1
135/5x1
185/5x1
207/5x1
225/5x1
185/3x1 With 2+ second pause in the hole
135/3x1 With the same pause

Hey, those pauses wake you up. My hammie is tight and right hip so I will foam roll and try the Z program tonight. I have 3 more clients first and a big warrior dinner.

Jerks (doubles)
24/10x5

Good basic move but with Rif making his program change I am going to go to the Heavy Pressing on this day (at least that is what we discussed and stay tuned to next Monday to see it all play out :-)

Feels good to be back on the Warrior. Thanksgiving was a rough 4 days especially accompanied with my bday. Time to be better than good

3 P's

Presses
24/5/5
32/5/5x2

40/2/2x1
40/3/3x2
40/5/5x1

A great clean sets up a great Press. Key point. Push your forearm against the bell as pressing gives lverage and greater strength

Pistol
24/2/2x1
32/2/2x1
40/1/1x3

Kept the volume low. Just being smart with the Hammie and making sure to not push anything that may aggrevate the problem area. This was good and went to a point where I was strong.

NOTE: the prior workout with Rif telling me to lean forward more really helped.

Pull-ups (bodyweight)
8x4

Snatch (24kg) & Pull-up (weighted)

So I was trying to think back to my last workout the 24kg for Snatch. I know the volume was 150 and I did a 8/8/5/5 for 5 set workout. Today we bumped it up and here is the low down.

Snatch
24/5/5/5/5/5/5x1
24/5/5/10/10x1 (I had felt that I was losing my rhythm and less transfers the better)
24/8/8/8/8x4

total of 188 and 9964 pounds (2000 more than prior workout)

This was work. I could feel the cummlative fatigue adding up with the last round of set 3 and the last round of set 4. I worked on finding a pace and speed I was comfortable with. I know I am a sprinter, I like moving hard, fast and fluid and this means the heart rate adds up. I feel that when I slow down I lose my technique. The last set I really stepped the speed up and finished in 1 minute 10 seconds where the prior sets took about 120 to 125. That extra blast on the last set made me feel like puking and my Heart Rate reflected that at about 198+ (hard to count when beating that fast). Where in prior sets I think reached up to 188.

Pull-ups
16k/3x1
20k/3x5

Not a lot left in the tank for those big pulling muscles and the assistance groups

Thats it

Jerks, Squats and clubbells

Great Monday workout at Stones. A couple of first to boot and a great post 33 bday celebration

Jerks (1kb)
16/5/5
20/5/5
24/5/5
28/5/5

32/12/12x2
32/10/10x2

Ok, these bigger numbers bring about a nice fatigue and great workload. Had my HR up to 180 on the last set so I knew muscularly and cardiovascularly I was working hard. The coordination is improving.

Squats
worked up to a set of 195 for triples x 1 set

This was the first for me in well over 5+ years. Truth be told I cannot even begin to recall the last time I Squatted with a bar. More important this was my first lesson from Rif, who is a true Powerlifting coach. He approached me with a wide stance, bar across the rear delts, back squatter. I could tell how this would really help the Deadlift and I could feel the power, strength and full body effort required to move the bar. A very natural move with this particular set up. So far to go but a great first step and what a move. Talk about respect for those men and women who lift big.

Clubbells
Arm cast to Flag
1 bell: 10lb/8/8x1
2 bell: 10lb/8/8x1
15lb/7/7x1, 6/6x1, 5/5x1

Side Swing
10lb/12/12x1
15lb/12/12x2

Fantastic workouts, they just keep getting better!

Press, Pull-up, Swing

warm-up
Clubbells
rockets, pendulum, flag and torch press, casts with the 5lbs

Presses
32/5/5
32/6/6
32/7/7
32/8/8
32/9/9

Total of 70 and 4900lbs

Superset w/ Pull-ups
8x5

Swings (1 arm)
32/10/10x5

A bit tight at the hamnstring insertion (orgin)on the ishcial tuberosity.

A great workout

Snatch, Weighted Pull-up, Pistol

This was a great, I mean great! workout. Today I could feel the strength, the energy, the instinct of the Warrior Diet in full effect, 10 days into the program. My re-committing to the lifestyle of the Warrior diet and the rest (took Friday/Monday off of lifting/training) really showed. I am living the words I preach and practicing daily, this is the essence of life, practice what you preach and philosophically feel daily.

Snatch
16/5/5
20/5/5
24/5/5

32/5/5x7

Fast, powerful, a good flip, good hip tension at the top and no issues with hands, grip, etc. This bell felt light and that is a first in some time doing the Snatch. The down cycle really helped to find my groove, like Rif said it would. Great coaching, great listening and here are the results. As Keats Snideman mentioned on his blog about great coaches, I am thankful I have one the fits that category and I am grateful that I opened my mind and saw the forest through the trees to accept his generous gift. The proof is in the pudding

Pull-up
5- BW
20kg/3
32kg/1
48kg/1x2
36kg/2x2

Yes, I did the beast with two 24's! Super excited!

Pistol (2kb in rack postion)
12/2x1
16/2/2x3

Focused on 1 side at a time this rest makes a difference. This is strength training, resting to allow optimal strength is a key. Leaning forward early helped me to discover my balance and not fight the stability of the move throughout which made me stronger. A huge factor. I feel really good about this technique application and I will apply it to the beast

This is TRAINING! Build, disect, challenge, improve, listen, exchange (ideas), push, back off, work, wave, do it!

WOW! Take your time to view this.

http://www.youtube.com/watch?v=dGCJ46vyR9o&eurl=http://mediatedcultures.net/ksudigg/

As a teacher at a University, this is eye opening and I could not agree more!

Things that make you go Hmmmm

Be A Warrior

That is right, be a warrior. I am referring to the Warrior Diet. I can say this for a fact, it has and does work extremely well, at least for me. Do I think it is right for you, probably, more than likely, and worth a chance. First, you need to buy the book. Why, because the information contained in the book will answer all your questions.

I have and can try to explain it but after reading it for the 3rd time it really struck me how great a system this book is. Most people have no rhyme or reason and this is a major reason that they struggle physically, mentally and emotionally. If you do not think that nutrition and in particular what, how, when you eat have little effect on all these factors well then you should think again. You are what you eat, plain and simple.

If you value your self, if you want to make a change, if you need to make a change, if you need to be healthier, fitter, leaner, cleaner, if you plain and simple want to improve your life and well being take the opportunity to read and learn about this incredible health and fitness system.

This is more than about fasting, overeating and losing weight, believe me that is if you think I do my homework and have any sense of intelligence and wisdom.

The Beast!

Yesterday I decided to test my beast by taking it out for a quick spin, Press and Pistol style.

Presses
48/1/1x1

I have to admit it went up easy!

Pistol
48/1x1 Right side

PS I will TAME the BEast in February at under 170, the lightest recorded I believe

This was the toughest of the moves, really struggled holding my balance on the way down.....just needed to have more focus/tension.

Going to Mt Shasta for the weekend

Snatch, Pull-ups and Clubbells

Max VO2 with Rif.

16kg/7 reps/side for 35 sets.

Heart Rate = 168 at the end

As Rif said these felt much easier than anticipated and I really had a good flip and bell rotation in the hand...no callus pain or tears.

Pull-ups
20kg/3x6

I was feeling strong today, my techniques are honing in and my focus is strong

Clubbell
Torch Press (single bell)
10lb/10/10x1
15lb/8/8x2

Yikes these were tough but a great antagonist to the pull-ups

Push Press lying on shoulders
15lb(1)/5/5x2
10lb(2)/8/8x1

This was cool and a real unique form of a push press. I am stoked on the clubbells.

Go Warrior Diet, already on day 3 feeling way better, more focused, more energy, more strength, more mental and physical alertness, and more life and kick in my step

Yoga Observations

A nice 25 "Detox" Yoga from Itunes Yoga Download. Some observations especially after reading Gray Cooks post I read from Rifs blog.

*Yoga will tell you whats going on in your body i.e. what is tight, weak, stable, unstable and most important what you need to focus on.

*Yoga will make your muscles/body feel alive through the promotion of movement creating bloodflow. I feel the blood feeding the muscles helping me to recover and repair.

*Yoga will help you relax

*Yoga can teach you how to breathe properly with movement.

*Yoga will teach you patience

*Yoga will teach you the with consistency and perseverance you make progress, even with only 20+ minutes workouts.

*Yoga provides a way to stretch and lengthen your body.

*Yoga burns calories and is a form of exercise.

*Yoga can be what you make it to be.

Jerks, DL's & Clubbells

A bit tired today. Got to bed late as I moved all weekend so I only got 5 hours last night, no excuse just a reality.

Jerks (2kb)
16/5
24/5
24/8
32/6x5

Still learning this move but I like it. Sure is tough and with 2 bells it is a doosy of a workout. I like Rif's analogy of a plumbline, keeping the arms perpendicular to the floor on the dip.

Deadlifts
warm-up from 135 to 405, typical pattern

427/1x4

Good but this is where you could see the energy lacking. Rifism drive legs, then lats, then legs to finish....good point!!

Clubbells 10lb done with 1 bell, 2 sets of 10 each
rock-its
pendulum swings
torch swings
arm casts
Shield Casts

these things are cooool. I am catching on quite quickly or at least I think :-). Will practice more

25 minutes of a gentle hatha yoga to calm myself and loosen up the body.

Yoga & the Warrior Diet

20 minutes of Vinyasa Flow doing Sun Salutations. Again used yogadownload.com off of iTunes which offers great yoga 'workouts' 20 to 25 minutes and present a great compliment to other forms of training (i.e. kettlebells, running for me, and my power lifts/body weight (pull-ups) exercises). The consistency of my program is yielding great results.

The area I am now adding and enhancing my focus is my Warrior Diet principles/philosophy. From personal experience and from reviewing multiple facets of literature on nutrition and from re-reading the book it just makes sense. The principles and philosophy behind the system are effective. You must read for yourself to see and if you have done the reading that I have and had numerous discussion with others you would see why I value the concepts. I am not saying it is for everyone, but I do believe it has a place for many of us, me being one person.

Continued success and enjoyment on your journey through life, may you be as or more blessed and fortunate as I.

Peace and Gratitude

Presses Swings and Pullups + some

Started the day with a hard 25 minute Power Vinyasa Yoga workout off of yogadownload.com (PS I have the PDF if interested of the poses and sequence). this was a nice warm-up and a good compliment to yesterdays 25min Hatha Yoga. Plus, I have been sore from this weeks workouts.

Presses
24/10/10x2
24/12/12x3

Moderate load with high rep/volume. Have not done this in a while and with my main mental focus on the Jerks I felt this was a nice compliment for the day. Next week I plan on using the 40kg.

Supersetted Presses with 1 arm swings
24/15/15x5

took note of my meeting with Ken Black yesterday and combined that with Rif and my own knowledge seem to get a better grasp on truly letting the bell flow and following the momentum. I have a tendancy to pull against the force of the bell to early on the acceleration phase and this greatly affects how the bell loads my body.

Pull-ups
8x4

PS: got my beast thanks to Ken and this thing is HEAVY, wow....one friggin big ball of cast iron and soon to be in play

Snatches, Pull-ups and Pistols

New Program Day 2

Moderate Load Snatch
16/5/5x2
24/5/5x1 warm-up
24/5/5/5/5x1
24/8/8/5/5x5 (26 reps/set )

total of 150 for workload + 10 for warm-up = 160

The highest number in some time for total reps and for reps in a set. Felt good and pushed me a bit on the cardio and my hands survived even with a rip due to a blood blister from the Max VO2.

Pull-ups (weighted)
16kg/5x5

Must really crush the grip and pull my chin up and to the bar. Also, helps to tense the legs by pinching the weight and of course the abs

Pistols
28/2/2x4

Sniff deep into the abs and tense hard, crush the bell, root the floor and stay tense and in control. key points for a good pistol!

great workout, feel fantastic across the board!

Cannot wait till Friday!

Monday workout and Organization Change

All things being equal I felt it best to arrange my program to fit with Rif. It just makes most sense. This way we can push each other and share feedback about the workout during that session.

New Plan
Monday
Jerks
Deadlift
Jandas

Wednesday
Snatch (Max Vo2, and/or heavy loads i.e. 24, 28 or 32)
Weighted Pull-ups
Pistol or Squat (this is if I choose to do a 3 day program or I am feeling it that day).

Friday
PRess (heavy 32 &/or 40)
Swings (1 Arm will depend on Snatch day workout)
Pull-ups (bodyweight if I do the 3 day workout)

Saturday
Pull-ups (bodyweight)
Pistol or Squat

Todays Workout
Jerks (1 kb)
16/5/5
24/5/5
32/5/5
32/6/6
32/7/7
32/5/5

Key points:
*Stay flat footed on first dip (do not go onto my toes)
*Drive up and back pushing off the chest
*Stay in control (not a weight I have to Jerk so takes strong focus to stay in control)

Deadlift
135/3
185/3
225/3
275/2
315/2

387/1x12

Key Points
*Drive through the legs
*Engage the Lats (Ever wonder how important lats are for human movement, very!)
*Big Arch

Jandas
Using 65cm ball and 20kg KB
8x3

Key Points
*Important to counterbalance my erectors and eliminate the hip flexors.

Evolution in action

Evolution

What would life be and the existence of the human race and society be without evolution. Primitive, yes in my opinion and in many ways lucky to be around and thriving like we are particularly in terms of the access and options of 'things' that exist. Are we perfect, no and far from it but we are progressing, we are evolving.

I bring this up as I watch and listen to the various discussions about GS style versus RKC (Hard Style) kettlebell training. As I look at both systems I marvel at their unique aspects and different methodologies toward achieving various end results that each aim toward. Myself I use the RKC system as it fits my goals, needs, wants and desires. However, I am keen to learn more about the GS system because it will benefit me as a student of life, a student of the world of strength, conditioning, training and fitness. In fact I am currently doing the 2 main GS exercises Jerks and Snatches but in a Hard Style format (lower reps, more force production via power, strength, speed, acceleration, rest between sets and multiple hand switches).

I am fortunate to be in such a wonderful field with so much spirited conversation around being the best one can be. I have a number of people whom I have a great deal of respect for on both sides of the equation and those who are more toward the middle. In fact the person whom I am coached by is in my opinion in the top 1% overall, Rif.

My thing that I keep in mind is that both have purpose, both have merit, both work for different reasons and different end results and as we move forward to keep in mind that the Kettlebell is a tool aimed at whatever goal you have set and there is no one way other than the one you choose. People will continue to evolve the tool and find wonderful many uses for it. How exciting is that, for me it is awesome because I will continue to bring the best to my clients and find many wonderful uses for such a dynamic tool

With Respect and Gratitude

Evolve yourself!

MAX VO2

My nemisis it would seem, the MAX VO2 15/15 work to rest Snatches (weight is not my issue). My body loves strength, speed, power and repetitive action but it also love to regenerate its ATP-CP system for max effort. Well, not possible with this program protocol so you do your best. I will say there was a dramatic improvement in muscular force. One due to adaption and two my new techniques.

Here is the breakdown
Warm-up
Windmill 16/5/5x2
Squats 16/5/5x2
Snatch 16/5/5x2

The Workout
16/7 for 20/20 sets each side for 20 minutes.

Total volume 300 (including the 20 warm-up) or a cool 5 tons and 10000 lbs

Note: The low back was visible at round 16 but very slight and I feel no issues other than a real mild muscle ache which believe me is major progress

Heart Rate
156 at 20 minutes
136 at 45 seconds later
120 at 1:10

Fast recovery and fascinating MaxHR response. Give me a bigger load and it will be a different story; add 5 minutes but still using the 16kg and no change. I could feel the consistent beat and load and it would fit right in my Target Heart Rate Zone
My resting pulse is 52 and age of 32 (167.5 is my 85% or high end).

Presses, Squats, Pistols and more

Wow, for the first time in a long time I was able to get in an early morning workout. I used to love starting my day with a workout but with business this is rarely possible.

Presses
32/5/5x5

I chose this weight so I could focus in and hone my techniques. After last weeks big 40kg workout I noticed that my left levator activated and this made for an uncomfortable feeling for a couple of days. So I want to focus on keeping my shoulder in the socket as I pressed, creating space between my ear and shoulder.

Squat (1kb)
32/3/3x3

Pistol
24/3/3x3

I really enjoy squats as well as pistols so today with the weights I had handy (no 40 and only a single 32) I decided to see how it felt and what the effects of doing squats before pistols. I kept the volume low on the squats but I could definitely feel that preparing myself with squats before pistols made a positive impact.

Pull-ups
8x5 (bodyweight)

Running
tempo conditioning runs
1 length of the soccer field repeated for 10 efforts at about 70%
1/2 soccer field for 6 efforts at 80%

Look, let me totally honest...I love to be on my feet and move fast. I prefer to chase a ball or be chased but I love moving. Plus, the smell of fresh cut crash, cleats digging into the ground, legs and arms pumping just is awesome. I know I am best suited for sprint or repeated sprint motions so this type of conditioning will help prepare my body and increase my speed endurance. It is really wonderful to put in use all the strength, power, speed training.

Foam roll, stick in Psoas and Glute Med/Piriformis, ample specific stretching all helped to open my hips.

Snatch, Jerks, Clubbells

Snatch
28/5/5x1
28/7/7x5

80 total reps

Jerks (2 kbs)
28/5x5

25 total reps

Clubbells

one arm torch swing
two bell torch swing 10 lbs
one bell torch swing 15 lbs x 10 reps each arm.
one bell torch press
two bell torch press
one bell torch press 15 lbs x5
two bell flag press
one bell flag press 15 lbs x3 HARD!
two bell front press
one bell front press 15 lbs x3
outside/inside swings
two bell pendulum to flag press 10 lbs
one arm cast
two bell casts
one bell two hand barbarian cast 15 lbs x5
two handed arm cast one bell 15 lbs x5

Yoga

55 minutes of a Level 2-3 Intermediate Yoga Flow class. Got a good sweat and definitely a workout but most important is I feel opened up. Did some mobility work today and will hit the foam roller tonight.

Pull-ups & Deadlifts

Pull-ups
5x2 (body)
16kg/4x6

These felt the strongest in some time. The 2 week waveload progression was perfect.

Deadlift
135
185
225
275
315
365
405

all done for warm-ups.

440/1x5

315/1x8 (30 sec rest)

Best Deadlift day in some time. I can really feel my strength.

Max VO2

The big Snatch day, Maz Vo2 with the 16kg bell for 15sec/15sec intervals. Here is the breakdown

Minutes 1 and 2
5/5 = total of 20

Minutes 3 and 4
6/6 = total of 24

Minutes 5 thru 20
7/7

it was about the 11th minute I felt the low back say hello to me. Simply put my form breaks at the 7/7 mark, when i am more or less sprinting with the bell rather than pacing. Lets just say some bodies are better built for a 15 minute sprint than others.

If this is a test of toughness, then you cannot question me there because I know I am mentally and physically combined more tough than most. I have experienced the kind of pain in competition that would drop most people to their knees and surrender. I am not going to go down without a fight and I will fight my best to the end. So even though I would have liked to drop the reps back down, or stop all together that was not an option. Perseverance is a thing of true beauty or as Longfellow once said "Perseverance is a great element of success. If only knock long enough at the gate, you are sure to wake up somebody."

this is not to say that my back pain is so terrible that it is crippling but it is too say that when you have no real goal or competition and you are training "just to train" you can stop because you are truly not fighting or working toward anything. However, I beg to differ. my biggest competition begins with the sunrise of each day. And everyday I wake to go out and prove to myself, to challenge myself, to challenge others to accomplish great things, to push themselves against their own being. To me competition is not soley about winning and losing against others but the true competition, the true spirit of competition is preparing yourself to achieve greatest, to achieve extraordinary results, to be the best you can be. And, if you do prepare yourself in such a way then everyday you will be challenging others to do the same, especially in my line of business where it is my goal to help people get the best out of their health and fitness!

So today I pushed myself with no one person watching, coaching, yelling, supporting, etc. me, just me against myself, against my thoughts, against my mind and body. I knew and always know what my spirit is about on any given day at any given moment. You cannot keep a good man down or better yet, you cannot keep you strong spirit down!

What did you do today?

Presses and Pull-ups

A quiet Friday on the work front so I took advantage of my time today. Lately I have been reading some excellent books and many of them seem to have the same factor, the Human Spirit and a sense of adventure (all non-fiction). So I have been inspired. One thing I really enjoy is being outdoors. I love taking time during the day to get outside and enjoy the beauty of nature. Surprisingly in a big area like Northern California there is a number of diverse and excellent outdoor experiences and coupled with the weather this makes it possible year round. Therefore I went out for a trekking session which is a combo hike/run. I covered around 4 miles and stopped with Jaz at the Reservoir so she could swim for a short bit and for a little peace, quiet and reflection for myself

Yoga
25 minutes of Power Yoga (intermediate level +)

Kettlebells
Presses
40/3/3x1
40/4/4x1
40/5/5x1

Hard pressing this bell. We are talking over half my body weight in a big ball of cast iron. However, I just focus on the techniques of rooting, creating tension, using the lat and crushing the grip. Nice to ladder (pyramid) up to a set of 5 and an increase in total volume over last week

Pull-ups
8x4 (bodyweight)

kept the volume down. Simply put I am doing a lot of pulling work and therefore getting heaps of elbow flexion work and I am making sure to be aware of this fact considering this week I will increase in my weighted pull-ups, deads, heavy snatch workout and jerk workout. Plus, I have the MAX VO2 snatch session tomorrow.

I sure feel great!

Group Training

Over the past 2+ years I have been spending a good part of my personal training hours working with small groups of up to 12 people. This experience has really helped to grow my business and in the process enabled me to work with more people therefore touching more lives. One of the main premises for me behind group training was to create a way for people who were fiscally trapped to enjoy the benefits of working with a trainer and thus having a support system and education system in place. Let me say that this has been very successful for all parties involved.

Now, over time the training and groups have evolved. I have learned many valuable lessons that have helped me to continue to improve the experience. My biggest group is the fabulous folks at Cisco Systems. I have been working on their campus since 1999 and for the first 6 years my only way of training clients was through one-on-one hour long sessions. However, in the summer of 2005 shortly after obtaining my Kettlebell certification through Pavel and Dragondoor I started small group training. In large part because people have very little knowledge of the kettlebells and the financial aspect.

My groups typically ranged from 3 to 5 people and I had two groups that met on Tuesday and Thursday of every week, one that met at 6:30 -7:15 am and the other from 7:15 to 8 am. This program worked well but the time limitations made it difficult to accomodate certain individuals and in many cases my most ardent of supporters. Because of this there was much inconsistency in the shear number of people who showed up. This was no good for a couple of reasons; one the clients were not on a consistent routine which was affecting there progress and two I had to much financial instability which is already an issue in a profession that is a luxury item for most.

So, sometime last year I opened up the time on Tues/Thurs to a 6:30 to 8 am show when you want and workout out as long as you want type program. My initial findings which are even more confirmed today as new people come in and out (depending if they want to just learn the basics or come for personal training over a period of time) and my regulars are seeing the most progress and consistent efforts ever are that this methodology/approach has really helped eliminate the clients issues and mine. The system is in my mind so well constructed that I am able to implement new folks without skipping a beat all while keeping and maintaining the clientle already in place.

One of the most unique aspects is everyone is on their own program which I personally design and write in their dairies (which they bring each time) and I make changes according to their prior workouts. However, at times we bring everyone or even small contigents of folks together to push and challenge each other and work together at the same time. this changes workout to workout dependent on a number of factors. Injuries are few and far between and results are very high, and things are consistent.

I really compliment all those whom I get the great pleasure of working with, educating, supporting, teaching, coaching, interacting with, and learning from on a daily basis. They have been there to support me and help me to evolve this program, this wonderful system to its level of success today. Moreover, they make getting up early in the morning a great pleasure because they enrich my life and I in turn get to do the same for them (or at least I hope).

Perfect, well that is debately, successful, NO DOUBT about It

Snatches and jerks + clubbells

My back felt tight and tweaked from my poor attempt at a deadlift the other day, tried to stiffleg the darn thing, of course not intentionally. therefore instead of snatching the 40 today I went and did the 24, which is a fantastic bell for me and provides plenty of max acceleration work and force production.

Snatches
16/5/5
20/5/5
24/5/5
24/6/6x2
24/8/8x6

total of 130 reps. Key poitns push back the hips and shoulders at the start of the descent which in turn reduces the centripedal force due to a shorter radius (lever) and this means less hand stress, closer to the body and a faster ascent all while reducing the stress on the back as well. Plus I can use more of my strong suit, my legs with the squatty style snatch. I like the form and the speed.

Jerks (2kb)
16/5
24/5
32/5x3
24/10

Stay flat on the heels on the initial dip and drive those bells of the chest with a strong bump, dip and catch. Love this move, it feels very athletic and natural. For me there always is a learning curve but once I get something I feel I can perfect it and I am on my way.

Clubbell work: my first such experience
rock its
front back swings
one arm side rockits
one arm side swings
front swing to torch( one and two bells)
pendulums ( one and two bells)
inside/outside pendulums (first time I tried these,solid)
flag presses one and two bells
torch press one and two bells
front press one and two bells
back position work
armpit cast( first time for this-not bad at all glad to see those millions of db and machine pullovers I did weren't wasted)
swipes with one and two bells( another first, rough but no problem with basic form,excellent!)

I am not sure exactly what to say. Different in a very good way and enjoyable. Lots of skill and technique involved but a nice compliment to the KBs. As rif said, this needs its own day as my shoulders and forearms were already well worked and there is a heavy amount of grip and shoulder work. Interesting mechanical movement patterns combined with physics and a very interesting conceptual model....things that make you go hmmm.

Great workout, body feels really good plus I had a good yoga workout last night and will do some nice stretch work today.

Deads and Pull-ups

Pull-ups
4x2
12kg/5x2
16kg/3x6

downcycle week and this was a great, strong pull

Deadlifts
After warm-ups

427/1x7

Great pulls today, feeling good

Max VO2

Well, I am at it again with this plan. During the TSC I did 2 rounds, lasting on 30 rounds or 15 minutes before my back felt the tightness. So I was curious today with this new snatch concept (I know, yet another) how it would go.

Snatch 15/15seconds, work/rest
16/5/5x40

For volume sakes this is not much. Ideally I should do 7 or even 8 (all out) reps/15 second interval. However, I want to build slowly and with form. After all slow and steady wins the race. In the prior two experiences I went for 6 and 7 reps and that just did not work. So, the report is my low back feels great. I was aware at around 31 but nothing that stopped me and I could have done the 50 set or 25 minute version. To say the least I am pleased.

Pistols (heavy day)
40kg/1/1x3

By far my strongest performance with this weight! I can see and feel my strength is coming along Strong.

The wisdom of a good program design, with good progression, listening well and consistency.

A Serious Introduction to Nutrition...I NEED Your HELP

This year I have the great pleasure of teaching at San Jose State University. I am currently teachng 2 beginning weight training courses and I have a fairly wide range of things I can teach. The main part of the course is the workout which comprises approximately 40 of the 50 minutes of the class.

Recently I asked the students to answer 2 questions for me
1. What do you want out of this class?
2. Why are you here?

The answers varied but covered much of the same areas in particular I noticed probably 60 out of the 80 students between the classes answered nutrition. So, I decided to give them a 10 day period to come up with a 3 day food journal. I said that this is not a graded assignment on what and how well you eat but a way to learn awareness and create discussion around nutrition.

I have to admit I was DISGUSTED by what I read for the most part and shocked at just how poorly these students treated their bodies. I was curious to know the why's, what's, how's, who's, etc. of these students choices & habits.

The common things learned
* They have no skills to cook and prepare food
* Those in the dorms have no way to cook or prepare food.
* There are few healthy places to purchase food on or around campus
* The campus dining commons prepares foods which encourage poor eating
* Surrounding the campus is many fast food places
* Students have little money and these fast food places provide cheap alternatives
* There are no healthy cheap alternatives available.
* Students do not choose the salads or 'healthier' alternatives at fast food places
* One reason is they are more expensive
* Students have no idea of how many calories foods contain and what they are comprised of
* They are LAZY
* Those who live at home eat the best or those who have fitness goals
* Even after seeing Super Size Me and/or reading Fast Food Nation they still eat poorly

There are others but these stoodout. What amazes me is with all the information available, with all the talk of health, fitness, obesity, disease, etc. these people are still eating and doing things that are increasing risks of the bad kind. I would say that with 80+ students that this would represent a statistically significant number as a reflection on what is happening in the US today.

What is going to happen to these students in 10, 20, 30 years? How many will be classified as obese? How many will be dependent on the Drug companies to manage their cholestoral, blood pressure, diabetes, etc.? What really needs to be done to change this phenomenon that is going on today? Who is responsible? Can we shift or change the cycle?

I tell you that my goal was to create awareness, to teach them things they did not truly know or understand, to give them something moving forward in life, to scare them in some sense to a better and healthier lifestyle. I have taken this opportunity presented to me and reached out to help these students create a healthier lifestyle where they eat better and maintain some sort of workout program after the class. I really value this position I am in and cherish this opportunity. I do believe there is many of the students who are listening.

So, to all my professional friends I ask you if you have any ideas, websites, books, handouts, etc that I can share. San Jose State has invited me back to teach next semester and I want to bring the best from the best to these students

I challenge you all to be leaders with me on this subject and truly make a difference (PS: I think our clientle load is going to be full for years to come)

Presses & Pull-ups

Presses
24/5/5x1
32/3/3x1
40/2/2x5

Decide to do quality reps so i went with doubles and i am very pleased with the technique and strength.

Pull-ups
12, 10, 8, 6, 4 =40

hanging leg raises
5x2

pretty simple but very effective

Snatches and jerks

The continual evolution with the program design. At my suggestion I mentioned to Rif that I wanted to change a couple things with my plan, here is the new plan

Monday
Pullups-Weighted
Deadlifts
Pistol or Swings (most likely swings because I want these in my program. They really help me with my Snatch and are excellent in general, the basis of the snatch and clean)

Wednesday
Snatch Heavy (alternate between 28, 32, and 40) weekly
2kb Clean and Jerks

Friday
Press (Heavy)
Pull-up (bodyweight for reps)

Saturday
Snatch (VO2 max workout or SSST)
Squat (2kb heavy) or Pistol


Todays workout
Snatch
16/5/5
24/5/5x2
32/5/5x5

Bend at the hips at beginning of descent from top position. This keeps the bell close to the body and makes me look more like I am squatting. I feel this technique has a lot of promise for minimizing load on body and hands and maximizing force and acceleration. Hands are sore but no tears.

Clean and Jerk (2kb)
24/5x5

Form work! Learning the groove and move. I decided I wanted to do the long cycle and not just the jerks. Really love the all around work this move provides. I feel this is going to be a great move for my body based on my feel and Rif's feedback.

Good workout. The loads and volume will continue to increase and fluctuate but this is a great step in the right direction. Through this whole process from the TSC to now I am learning so much more about training and program design for making consistent progress and minimizing risk of injury. I am enjoying the mastery aspect. Good one today: 3 methods of training (submax, maximal and repetition loading) all which are in my program design! Sounds smart and effective especially combined with the wave periodized approach.

The RKC System a reflection and obeservation

Over the past few days I have been reading the RKC Level 2 manual that Rif had from this past Junes certification. One I was curous to what level 2 was like; two I wanted to learn new stuff and review old stuff; and three just plan and simple education and information to continue to bring the best to my clients.

I found the manual to have a wealth of information that was well thought out, well reasoned and definitely stuff I can and will implement with my clients. I must say I really appreciation the time and energy Pavel has put in building his RKC system, which is truly a system. The background information and research that has gone into the development of this system makes this a remarkable system for producing a number of exciting effects...for instance Kenneth Jay's research on VO2 performance wit the KB Snatch in my opinion is groundbreaking. I as a masters student in 2003 wanted to do a kettlebell study but it was difficult to get the support necessary and truth be told I did not have the experience or knowledge to do it justice such as Kenneth has in his study.

When you really look at the RKC system and the kettlebell as a whole I really respect the integrity of the system and the clear definition of what defines it as a system, its unique aspects and differences from other systems (primarily the GS, which in no way does Pavel show anything but respect for this system and its application eventhough it is quite different to the RKC version), and the explanation of why and the effects of the RKC system.

Some great points:
Hard style (RKC) chooses power over efficiency and chooses techniques proven to be most effective for max force applications.
Uses the concepts of maximal acceleration in quick lifts (sntach, swing, clean) and max tension in slow lifts (grinds like the press).
Tension = Force therefore getting stronger by contracting muscles harder (Trust me it works like magic that is how I pressed the beast and did my pistol with it as well)
Biomechanical breathing match (intraabdominal pressure is key to having a strong and stable spine while performing big moves).
Kinetic LInking
And: Strength is a Skill.

These are just some of the amazing aspects of the system and its effects on the body using the KB. A number of people have helped Pavel develop this system to its current level and continue to input on its development which in itselfs continues to evolve this system. I feel the RKC system is special and I am a proud supporter, user and promotor of this system because to me it makes sense and definitely for my clients. There are a number of wonderful people whom I have met through the RKC and who continue to expand my mind and capabilities.

Now go out and train! :-)

Morning Workout 1: Yoga

This 20+ minute workout focused on backbends. I downloaded this yoga workout from ITunes specifically yoga download. The workout is called Morning Flow #1 and is a great way to livin up the body and open the hips, shoulders and back. I want to compliment this with a Twist focused workout this week and others. I really enjoyed this workout.

Afternoon with the Rifs'

Feeling sluggish today

Pull-ups
Bw/3x3
10kg/2x1
15kg/2x1
20kg/2x1
30kg/2x1
35kg/2x5 (=77lbs)

Deadlift
warm-ups
135/3x1
185/3x1
225/2x1
275/2x1
315/1x2
365/1x1

405/1x7

not my best by far. Just tired for no apparent reason so I felt sluggish and did not connect all the dots well. Did not feel difficult or heavy just not as 'tight' as I or Rif would like.

Took the press out since I am doing 2kb jerks on Wed and pressing heavy on Friday or Saturday. next week will add in some pistols to see how it all feels put together.

Overall I feel very good!

Snatch, Pistol, Swing

Took a step back today. My body is feeling really good but I can tell all the work I have incurred and today I felt it best to back off.

Snatch
16/5/5x2
24/5/5x2
32/5/5x5

My hands held up and I felt like I had a better position with the bell in my hand using the 32kg....very important and no tears.
In addition, the pendulum motion is smoother due to the hands and an increase in my fluidity. Strong sets and reps today

Pistol
24/5/5x2

Now why only 2 sets. First because i do not feel this is an exercise I have too or want too do high reps in. I feel really strong and consistent and my body feels good. No hip, knee or back issues and that is how I wish to keep things

Swings (1 Arm)
32/10/10x5

Found a really strong groove here especially in sets 3 through 5 and felt no back stress, very pleased!

Yoga

For about 30 minutes today as well. This has been really helping me with my overall ROM and flexibility on the whole and I am moving more freely and that is a GREAT feeling.

Run, Bells and Yoga

Well I have been wanting to get back on my feet and run. At this point I want to focus more on speed and speed endurance training as well as agility. I want to put all this wonderful athletic training I have been doing in the gym into practice on the field and today was my first day.

After my morning clients I took advantage of the field I was training at, put on my cleats and ran the soccer field. I did some tempo runs, agility drills and then my favorite, sprint work.

I could not believe how explosive of I felt and truly am. Better yet I felt my acceleration and how strong I am due to all this training and how powerful I am. WOW! This was an awesome experience and on my first day doing this type of training in a long while


Kettlebells
Press and Pull-up superset

32/5/5x5

and

5x5 for pull-ups


Yoga: 30 minutes of good stretching

Great all around day!

Snatches and jerks + Z

Submax snatch training day with an emphasis on finding my hand position. Rif and I teamed together and I think I have the idea formulated now just need more practice....rest in the hand diagonally and lead the downstroke with my hand at angle thumb goes back first much like I perform the clean.

Snatch
24/5/5
24/6/6
24/7/7
24/8/8
24/9/9
24/10/10
24/9/9
24/8/8

Jerks (2kb)
24/5
24/6
24/8
24/5 could not find my groove
24/8 (with Olympic shoes.. a first)

These are a great exercise and I really enjoy the move. Talk about a good quad workout. A great deal of coordination is necessary but once you get it what a pretty move.

Also Rif introduced me to some Z for my shoulder which was tight from a rough nights rest...felt like pec minor was locked up. It helped for certain but so much to learn and still in the earliest of early stages...interesting to say the least and I can see aspects of the system and its effectiveness, whether it is the end all be all I am uncertain and whether it is the best things for my clients and something they will do on there on only time will tell. All I can say is in my experience as noted in my friend Franz's blog time is precious and you have to sometime find things that work in the shortest and most effective means which is why I choose the KB.

The Kettlebell provides in my eyes an all encompassing tool that addresses Range of motion, strength, cardiovascular, agility, coordination, power, speed, and all this can be accomplished in a short and effective period of time. I am not sure there is a more comprehensive and effective system for people than the KB, especially those with 'limited time' (for whatever reasons) to exercise. Does it replace other systems, well that is debately on many levels. There is so many factors to consider when making decisions with implementation of systems, programs and plans. You cannot do it all unfortunately and become a master and in many cases just effectively do the movements.

Ok, off my high horse. I just have my thoughts and feelings via my experience. I have found many of the systems I have been shown to be amazing and effective however it is about the individual in my mind and finding something that fits that person and something they will do consistently for life.

Yoga

45 minutes of Vinyasa Yoga at home. Feel open throughout the body and free of tension. My hips, sacrum, back, shoulders, neck, calves and hamstrings feel opened and my legs and arms feel like they recieve a strong workout. this workout was especially important due to my bad nights sleep which made me feel tight and a hard workout yesterday that mad me feel tight.

Note, the home practice requires much more discipline and attention to detail than a group class. One, there is no visual aid so you have to listen to the cues and know your poses and two, there is no one to watch over you or force you to complete the workout.

Do Yoga, it is a good for you :-)

Deads, Pull-ups and Presses

Neurological efficieny and effectiveness. The foundation for movement?

Todays workout

Superset of weighted pull-ups and Presses

Pullups
BW/5x1
10k/5x1
20k/3x1
30k/3x2
30k/2x2

Strong first pulls and subsequent reps went well. Must engage the lats more effectively.

Presses
24/5/5x2
28/5/5x5

These felt like butter, just moved nice, fluid, effective and efficient motion. the submax efforts are truly paying high dividends as evident in my 40k press day.

Deadlift
135/3x1
185/3x1
225/4x1
275/2x1
315/2x1

378/1x10 (approx 30+ seconds rest between sets)

Really pulled these like I owned the bar. As Rif stated I had my best pull on my last pull, always a personal goal....finish strong, finish my best. The groove was solid and just need to 'lean back' to finish my pull. I was not finishing my hips well and the reason is due to a compensation I made for shrugging the bar. I overcompensated by not 'pulling my shoulders back' at the top of the move. Once this was situated I felt the groove come together.

Great workout. Nice progressive day and I feel like I could have done more, and that is always a good way to finish a strong, hard workout...like you have some left in the tank.

Saturday play date with the KBs

Pistols
24/3/3x3

These were awesome, the best and most powerful, well balanced Pistols in a long time. Strong!

Squats (2kb: racked a 40 and 32kg, switching sides every other set)
3 reps x 4 total sets

Ass to the grass. I love squats. They are hard, require a great amount of tension when doing double racked front squats but they are rewarding. I feel a great amount of core action and I love having a healthy functioning body.

Pullups
8x5

20 Minutes of Yoga

40kg...The 3rd installment

Week 3 of my 40 kg experience. Let me just say that this is one hecka of a BIG and HEAVY kettlebell. Everytime I touch this bell I am humble and honored to have built up the strength to move this thing for a workout. I am in awe of those men who use this as a regular tool.

So here is how it went up

Warm-up 1 arm swings for my snatches from 16kg to 40kg

Snatch (down to shoulder downswing motion)
40/2/2x6

I went after 6 sets of doubles. My hands are a little rough from Wed and I thought it best to have no tears and good reps. I must say I get progressively better as the sets add up. I can feel the pure power and explosive nature of this bell.

Presses
40/5/5x3

This is a first, 3 sets of 5 reps (at least I think). This took all my mojo to get these reps. Again I was strongest on my 3rd set but I knew it was best to call it there. This is both a progression in total reps and # of reps/set so I am very, very pleased.

Swings (1 arm)
40/8/8x5

Felt good to finish with this. I need this weight in my hand so swings are good for developing the grip strength and technique required to snatch this bell. I played around with my technique as I noticed I was really on my heels inthe initial sets. for the last 2 sets I put more focus on pushing with the middle part of my foot to better engage the balls of my feet. This helped with my back swing and took all the stress of my hammies and low back. Now never did my low back feel any real stress but I did notice when I made the change that the low back felt stronger and my hip snap and drive were more forceful.

My throat is burning from the work and I really enjoyed this workout

Did a 20 minute yoga session this morning and going to finish with another 20 minutes.

Snatches, Swings and friends

Another day at Rifs, Geoff and my friend Tim Dymmel joined in for a workout session. Tim mimiced me for the most part which is great having another guy, who is strong, fit and gives you a little extra push. Plus, watching Geoff do his Olympics is inspiring and then there is the great Rif, enough said there.

Snatch
16/5/5x1
20/5/5x1
24/5/5x1
28/5/5x8 = 80

Getting this motion down much better, making it much easier on the hands. Unlike my friend Tim, who endedup with 4 tears....but given the fact that he has not snatched in quite some time I will give him a pass :-). Afterall with all my tears I have no room to talk...lol

Swings 1 arm
24/10/10x5

Ok not the big numbers, high intensity work but Iam very happy with these because I really want to hone my skills. I can always push myself, but honing the skills is a must

Really nice energy today and I thank Geoff and Tim for joining us at Rifs and of course Rif for opening his doors to all of us. What a great environment and wish we had some more days like these. I really feel that picking Geoffs brain would be a great experience and Tim pushing me and sharing his ideas would awesome

PS: Yesterday did a hour hike and 25 minutes of yoga

Pull, Pull and Push

At the Rifstonian institutre for higher training today I had the pleasure of meet the Neuperts, Geoff and Courtney. These are two talented and intelligent people who work in the field. I was impressed with their knowledge and Geoff's strength....strong dude hit the real deal weightlifting snatch, etc.

I was able to eavesdrop on their conversations with Rif on Z-Health which is an interesting "joint mobility" system. I like the idea of aproaching the body and its movement on the Neurological level. Very simple in their appearence, the moves that is but quite complex in the true manner in which one to perform the moves. Requires a great degree of focus, patience and concentration. I look forward to learning more.

The Workout
Pull-ups
5
5kg/5 x1
10kg/6x2
20kg/4x1
25kg/3x3

I have to admit I did not feel strong today but I think my numbers were strong.

Deadlift
135/3
185/3
225/3
275/3
315/2

365/1x10 with 30 sec rest

Not my best technique day, Rif and Geoff both noted I was not finishing properly with the hips and I had a slight shrug of the shoulders. A little out of sync with this today but I know and feel it so much more clearly.

Press
28/5/5x5

Nice submax effort. I really value the importance of submax training for maximal gains. The system works and it is evident in my deadlift for the TSC.

A special day at Rifs, anytime you get to meet other great minds and all share information in an open form this is a unique and inviting opportunity.

Yoga tomorrow

40kg

What more can I say than it is a 40 kinda of day, and I am not talking about Mikey's, Old E, King Cobra, etc. Of course, I am referring to the KB. Now, back in the high school dayz I would not mind a Bubble Bee or Old E but these days I prefer the kettlebell.

So, here is how it went up!

Windmill warm-up
16/5/5x2
24/5/5x2

Snatch
16/5/5x1
24/5/5x1
32/3/3x1

40/3/3x4

Now, with each rep I do the pull to the shoulder and reverse clean techniique with this bell. I am still acquiring the feel for this bell, especially with my right side. I did some hand maintenance the other day and my right hand is a little raw so the rotation is a little uncomfortable.

So my right side struggled but really improved with each set as I figured how to set the bell in my hand to minimize the discomfort. My left side though went up like a man possessed, wickedly fast and smooth, strong like a 32Kg.

Press
40/3/3x4

This exercise my left struggles and my right feels super strong. The first set on the left was the most challenging but I felt really strong with all the sets. I feel it and it comes STRONG!

2 hand Swing
40/20x7 (30 seconds work mixed with 30 seconds rest).

My body held strong, the last set I could feel the fatiguee but overall strength and endurance felt great and I really felt a strong hip snap...the key!

Great workout! Will do some yoga to finish off and call it the day!

The final addition of my new workout plan

monday
weighted pullups
deadlifts
light press( 24 or 28 kg)

wednesday
Snatch volume ( 24 28 or 32 kg )
Heavy pistols (28 or 32 kg)
swings (28 or 32 kg)

Friday
Heavy snatch ( 40 kg)
Heavy press (32 or 40 kg)

Saturday
Medium Pistols ( 24 or 28 kg)
Pull-ups

In addition, I am doing at least 20 minutes to 30 of yoga 4+ days a week. In fact, I did yoga the last 2 days and will do so again tomorrow. Other things may appear, like swings, a mountain bike ride, hike or run based on how the body is feeling. I am enjoying the strength part and the conditioning associated with it but I still enjoy the other athletic moves.

Stay tuned for the continued progress

Wed workout

So, still working out the details with Rif on the plan but after today I think we have a GOOD one in place. Today was a the Wed portion.

Snatch (for volume altering workouts between the 24, 28 and 32)
24/5/5
24/7/7
24/9/9
24/11/11

Repeat the pyramid for a total of 2 rounds or 128 snatches. Cardio wise and strength endurance wise this was not bad at all. I felt like I could do sets of 20 to 30. However, I am really working on my technique, slow and controlled, pausing at the top to find my center, riding the back swing, and of course the hands which continue to be an issue. No tears but they callouses were hurting.

Swing: 1 Arm (this is for more work or as Rif puts it 'tonage'). I like that philosophy.
32/10/10
32/12/12
32/15/15
32/10/10x3

total of 134. My low back was tired and I put more stress than necessary. I kept my rest to 1 minute or less and in the scheme of things, not a good idea. I should have focused on my form and just getting the work in. Good Lesson!

16000 + lbs or 8 tons of swings and snatches. A good day

PS: I did 3 sets of Pistols w/ the 24kg for a 3x3 yesterday and my abs/glutes are rocked. :-)

A few Life and Training Philosophies

Some Philosophies

*Keep it Simple. Do not make 'things' more complex than necessary. Life is already a challenge why make it more complex than need be. There is a ton of great and useful stuff available, find what works for you and go for it. The key is sticking to it and learning/understanding what you choose to a level where you successfully implement, stay consistent and make progress!

*Be Real with yourself. There is no need to lie to yourself or others. So when making an assessment as to what you want, need, desire, etc. just be honest with yourself, find the tools, develop the skills and go for it!

*Be Humble. Shoot, who knows everything about everything? So be humble, seek out help and guidance, be open-minded and learn as much as you can. You do not have to use the information but it can and most likely will help you to succeed on some level.

*Be Respectful. Anyone reinvented the wheel lately? Again, so many wonderful ideas, and brilliant/creative minds exist, respect others and be open to learn from them. You do not have to agree with someone to be respectful.

*Enjoy the moment. This is your big show, your one and only so enjoy, have fun, do it with a smile, a good many laughs, and love in your heart and soul. This is the ride of your life, your adventure into a carnival of many experiences, so kick back, take a deep breathe and enjoy.

*Make a difference. Everyday the way you live impacts others, so make a positive impact/difference.

*Be Kind and Peaceful. Especially to yourself because this is where it all starts. the best part is this will carryover to others, believe me I see it everyday. Sometimes the best hour of a persons day is the hour they spend with you, so be kind and peaceful and of course loving.

*Be Compassionate. Everyone has a story and the stories they have been told have stories behind them, so be compassionate and by the way this should be applied to yourself first. Show yourself compassion, you are a student of life and we all learn according to our own way/experiences.

These are just some of the tenants of life that reward me on a daily basis. The reflections associated with them are just a short expression of some of my story and how I want to share. I learn everyday that the more practice I put into these philosophies the greater rewards I share with others and that are inturn bestowed upon me, whether by others or just within my own being. Be calm, compassionate, loving, kind, peaceful, respectful, aware, conscious and striving to help this world become a better place have provided me with so many daily rewards. I feel I am evolving more and more each day as I practice these principles. Am I perfect, well that is a topic that is debately, however I know I am doing my best.

I hope you enjoy and can read this with an open mind toward learning and in turn share your thoughts, feelings, principles, philosophies with me. I enjoy what others have to say and I am curious to say the least as I approach everyday with the plan of evolving further than the days prior

My this writing find you with peace, love, kindness, compassion and respect in your heart and Soul

The New Plan

The new plan is under way but still working out the kinks, meaning putting together the schedule and plan of attack. So, with that in mind I had a light day today in terms of total workload but a good workout regardless

Morning Yoga for 20 minutes with some joint mobility.

Rifstonian Institute for Higher Learning

Military Press
28/5/5 x5

Key point! Use the lats to pull the bell into the body and to launch the bell overhead and Tense the whole body!

Pull-ups (bodyweight, tactical style)
10x3

Normallly there will also be deadlifts on this day but next week will begin that process.

Feels good to be heading in a new direction and building off the last program! I want to capitalize on the strength gains and really improve my swings, pistols and presses as well as the snatch, deadlift and pull-up! Day 1 of this program of many!

Starting the 40kg Journey

Well truth is it started long ago back on day 1 of the Kettlebells in december of 2004. Yesterday I did do

Military Press
40k/1/1x5

Singles, the deadlift approach or more appropriately the powerlifitng approach

Pistols
40/1/1x3

Left side is shaky, right side is solid!


Today was the first big workout day. I just wanted to 'play' around and feel the 40kg in my hands. I figure the more I handle it, even on a low level the stronger and more 'comfortable' I will become. So, this was a step forward in that process.

Windmill
24/5/5x3

Nice warm-up

Snatches
24/3/3x1
32/3/3x1
40/3/3x3

Ok, this is a good start and great for the confidence. I choose to bring the bell to the shoulder after each snatch as I did not want to overload my body on the downswing. First things first, get comfortable with the bell overhead and solid! Right side is a little short of the lefts capabilities due to grip strength. Overall, 5 and 5 is near

Cleans
40/5/5x3

No issues here, still just a great exercise. Cannot wait to do doubles.

Squats
40/3/3x3

Great and this was ass to the grass style. Again, right a little behind due to stabilizing the bell but no worries. 5 and 5 is near

Renegade Rows
40/3/3x3

Just playing around here. stabilized on a 24kg and really focused on minimal rotation as I pulled to fully engage the core! Mission successful

Janda
24/5x3

Crunch and Toe Touch
24/5x3

Seated Rotation (modified hot potato)
24/5/5x3

YOGA
25 minutes of good yoga!

Heart was pumping, muscles working, sweat beading sounds like a great workout! A new path along my journey begins in my continued evolution! I look forward to all that lies in front of me and thank you for joining along with me as I take this path. Please feel free to contribute and much success on your journeys

New Goals

The main goal is to begin working with the 40kg

New GOALS
Snatch: 40kg for 5 reps/side and 5 sets

Military Press: 40kg for 5 reps/side and 5 sets

Pistol: 40kg: for 5 reps/side 5 sets

Swings: 40kg for sets of 20 and 20 with 1 arm and a total of 5 sets or 200 1 arm swings/100/arm

Pull-up: 40kg for 5 reps in one set (total workout volume of 15/workout)

Deadlift: 600

Bodyfat 8%

Bodyweight: 165 to 168

Date to accomplsih by Feb RKC in San Jose (except deadlift, I will have to confer with Rif on this goal just to be sure, 50lbs is a lot as Rif would say)

546 Photo's

http://www.youtube.com/watch?v=_9B6zc9a9Zo
video of 524 (546 did not get footage, battery died, lol)

This sure is cool! I love pushing myself, challenging myself to bigger and better things. The journey is always worth it and the outcome is what it is. This has been an invaluable experience, one in which I am proud of myself! Just look at the strain, pain and suffering are a part of any journey to being your best. You must willing to face that pain, that suffering if you desire to be your best and challenge yourself to new heights. I can speak from experience and my face, my body, my muscles and that bar bending with 546 pounds of iron tell the story! What are you doing to challenge yourself?

TSC

What more can I say than this was my day for my Tactical Strength Challenge!

Deadlift (rif knows better than I, I already forgot from all the lack of blood flow...lol)
attempt 1
491

attempt 2
524

attempt 3
546

This i know for a fact, 546 is my new PR and I love it. This too me and for me was the number I wanted the most, the deadlift. I have already accomplished (although outside of competition day) my snatch goal so this one was the big one and I nailed it! I am so proud of Rif and I for working together to get this number.

Pull-ups (with 10kg)
15 reps

Snatch (32kg in 5 minutes)
61 reps

disappointing but 2 PR's makes up for it. Keeping it all in true perspective I set out to accomplish a goal and as Rif said, there was a day, a time, a place and the rules in place and I went on this wonderful journey, learning and improving!

A big thank you to Rif and all those who shared theur support!

Great day at the gym, great workout!

Snatch, Swings, and taking'er easy

Snatch
24/3/3x1
32/3/3x3

1 Arm Swing
24/8/8x1
32/8/8x3

Pull-up
10x1

Nice sweat and good to feel the weight in the hands. Tapering is no fun let me just say that. For me, I just really enjoy working out and doing movement so limited or restricted movement is boring. I will be ready come Saturday for a hard workout!

3 P's

A light version. Sticking to the plan just a little something today

Military Press
28/5/5x5

Pistol
24/1/1x3

Pull-ups
8, 5, 5

What can I say more than I can do light loads in terms of volume (weight, reps, sets, %) and this is a good version. As my friend Franz said this concept would make a great article and it is in fact a part of the RKC weekend in a challenge known as the Tame the Beast! Well, in February of 2008 I will do so here in San Jose and these little practice workouts help. Plus I love the combination with an upper body push/pull and a lower body push/pull (which truly is what the pistol is). I feel GOOD and that is a goal worthy of achieving

Consumption

As a fitness pro and coach I have the great oppotunity to educate, share, teach, encourage, show, explain, support, and so much more many wonderful people. I am in a powerful position as I see it because I truly am a factor in peoples lives (or at least as much as they allow). This is an honor and one which I take seriously and with a great sense of humility and humble respect and gratitude.

So, as I evolve so do the lessons I have learned, the knowledge I have gained and my way of expressing and sharing with people in general. On of the main topics I discuss with my clients in the concept of nutrition. Now, I am fully aware and understand that a number of different philosophies exist in this area and many which are sound and successful. So, I have taken what I have learned through education and experience to develop my own philosophy.No particular order

* I only eat what I need
* Aim to eat all natural (organic if possible) foods that have no processing or modification
* Buy local produce, etc. if and when feasible
* Eat clean and lean
* Fasting is a good thing
* Drink water
* Have tea and make it a ceremony (enjoy the process and if possible talk with your loved ones over a nice cup)
* Eat Veggies
* Eat Fruits
* Buy cage free, no hormone, no anti-botic foods. Afterall, I prefer to respect my environment and that means the animals who are being sacrificed for our health. Plus, when I eat these healthier sources my body desires much less.

So this is just some of what I believe and aim for on a daily basis. I am limiting my consumption and appreciating all the factors that go into the production of food, etc. I realize I am fortunate to have the means to purchase these products at will and therefore have a healthier lifestyle.

By consuming less as a principle in life I feel I can contribute more back to the society. How so you may ask? Well, if I drive a car that gets better gas mileage, is better for the environment , buy only what I need to live a good life , walk when I can, use less energy in the house , take shorter showers, flush only after I pee 3 or 4 times , and so on I feel I can leave a small foot print. Do I have bigger goals? Yes! I am working daily on ways to share and the most important thing is I have to lead by example.

Is this the answer, well I cannot answer this for anyone but myself. I have found that I feel better eating less; I do not need many material things to have a great life since I am so fortunate to have love and a loving supportive partner, health, peace of mind and spirit, a successful business which I love and do with passion, good friends, family and clients, and a love for life that I experience everyday; I am working on selling my truck to buy a more fuel efficient, cleaner car; I am working on moving closer to my business so I can drive less and hope to walk more; etc. Point is that for myself I feel great and I feel peace as I strive daily to make an impact/difference and live my life to the fullest with the goal of leaving this place a better place then when I came here. I am excited to be going back to school again to continue my evolution and bring my life experiences and skills and share with the good people of this world. In time I will be doing more on a global level in an effort to help other societies thrive and prosper.

As my friend Franz said, "swing for the fences" what the best that can happen? I hit a grand slam and I love the sound of that!

Tapering Down

A nice workout today with Rif. He is preparing for the RKC and I am getting ready for the big contest day or as I like to put it my day to shine and test myself on all the hardwork and preparation. truly this is nothing more than an opportunity to challenge myself and I could not be more excited.

Snatch (1 arm at a time)
24/12/arm for a total of 5 sets or 120 total reps.

In the process of today's training I believe RIf and I helped me improve my snatch. The conclusion is I was too much on my heals performing more of a true olympic snatch style. Because of this my time on the back swing to snatch were off coming out of the shoot (bell swinging back and me pulling up against that force which put undue stress on my hands and subsequently my low back). Therefore an emphasis on placing more pressure on the ball of the foot as well as the heal keeps me more balanced and allows the bell to flow more smoothly and we are in sync making me more explosive and efficient.

Great day at Rifs! What else is new, :-)!

Just want to express my gratitude and appreciation to Mark for taking time out of his life to work with me. Anytime you have someone willing to mentor/coach you on their dime/time you have to be thankful!

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