Speed Press and connecting dots

Another Day Stronger! really starting to feel myself come back to a strong level. The past 3+ years have taken their toll on my training, practice, strength, flexibility, fitness, conditioning, etc. Since January I have been consistent the improvements are showing. And after the Board exam in late Feb I added in Yoga and upped the intensity of my strength training. All things are coming together. I have had some minor blips, specifically the shoulder but I am on it and today proved so. I will add in running and mountain biking which will require some other adjustments. But for now the key is the KB/Strength work will stay the same and the yoga practice will remain. The dots are connecting


Speed Press
Speed pause press. 10 sets straight on R then left. 3 reps/arm. 10-12 work, 15 rest. 3 minutes 55sec total per side, 1 minute faster than prior workout due to reduced rest.

28/3x10 Left
28/3x10 Right

Heavy Clean
32/3/3
36/3/3
40/3/3x5

Pause at top for 2 sec. Gets heavy after a while :)

Pull-ups
5x8

A thorough warm up and quality rehab/stretch the past week plus and I feel much better. No stress but keep reps low to maintain quality. Volume was tough since I have not pulled in over 10 days but all in all the work paid off!

Dips
8x3

Working a bit different technique with hands as press up, corkscrewing (rotating pinky into body). Felt much better but harder

Single arm cast clubbell
15/8x3

A bit wobbly but good shift, got better

Hollow body rock
75 total reps

More Rehab and Yoga tonight!

Snatch and a PR

Big day at Stones! Some serious strength work happening.

First time snatching the 36kg (never owned one until recent).
24/5/5x2
28/3/3x1
32/5/5x2

36/3/3x3

36/10/10x1 big PR

I had no expectation or thought around this. I went in thinking another set of 3/3 but I just felt it and once I was in rhythm I just went for it. That being said, no video :-(

Arm cast
25/10/10
35/10/10
45/8/8x2

Double KB squats
36/3x3

Toes 2 Bar
5x3

Rotator work

Nick 36/5/5.
Nick is ridiculously strong and crushed a 5/5x5 with this. We made a pack to work towards the Beast Snatch which I am super excited to have a partner to train this with! I have a lot of work to keep up with him but this will only makes us better.

Strength and Length

Another solid yoga practice. Lots of strong and deep downward dogs, chataranga, warrior 1, 2 and a long balance sequence including eagle, half moon, warrior 3, dancer and standing splits. And of course a nice Savanasa along with pigeon, suptabadha, lying twist and happy baby. Feels good to be back in my yoga rhythm.

All practices have been at home this week and I notice how much more I am enjoying the flow and sequence.

Ashtanga Primary 'lite'

Did a modified Ashtanga Primary Practice. Very thorough and complete stretch, approximately 70 minutes. Nice flow and rhythm filled with right adjustments to suit my body in todays practice. Feels good to breathe, stretch and open the body. Feel stronger and more flexible...also making good progress!

Max Effort press & Pistol Work

Well all of these Max effort presses are all things I have not touched or trained. I certainly have fooled around in the past but never part of a plan so they are kicking my ass.

Stack Press
16s
20s
22s/1/1x4

First couple sets were an adjustment but found my groove and felt strong with last couple. Weight was right for now.

Clean
36/3/3
40/3/3
44/2/2 with long pause

It's weight but nothing I cannot do with relative ease. Good practice!

Static start box pistol, 2kb
16/2
20/2
22/1
24/1x2
28/24 (odd load)/1
24/28 (opp side)/1

Wow these were interesting and really helped me start from a dead pause relaxed state to a tense and explode. I like the position in the video and this real forces me to engage the hammy and glute (corkscrew the floor).

1 Arm Row
36/5/5x4

Easy just support work and laying off pull-ups till next week

2kb swing
24/10x3

Shield cast
15/20/20x2
25/10/10x3

Rotator, serratus straight arm pulldpwn, triceps, and other accessory/rehab.

Yoga or Joga tonight

A decent day with decent load and variety

Deep Stretch

Nice to be back in a rhythm and groove training wise. Things are building and I can feel my fitness levels increasing. It is easy being aggressive but I have to be mindful and build intelligently. It has been some time since I have had all the parts moving together. So today I was back at my yoga practice.

70 minutes of deep stretching, big focus on hips, hammies, quads, shoulders and spinal alignment. Working closer to splits which more important is a positive sign that my body is opening in areas that tend to be tight in general and even more so with training.

Saw a great quote today by Major League Baseball Star Ichiro Suzuki who said that Flexibility is the key to his performance, not strength training. I have too agree and say I was strongest when doing regular yoga with 3 days of lifting and run/mountain biking here and there.

Great Practice

Westside inspired KB MP

Speed with pause rack and overhead.

28kg3/3x10

Right side for 10 sets
....followed by....
left side for 10 sets.

Held pause longer which equalled 12-14 sec work sets with 16-18 sec rest for all 10. Felt weird mentally doing the same weight/rep scheme so increased intensity focusing on longer pause. Overall no complaints. Did not feel a loss of speed which is key. Interested in week 3

Double clean
32kg/5x5

Pause 2 sec in rack. Such a different work and intensity doing doubles. Felt stron and did OTM for a bit more conditioning .

Pull-Ups (Cancelled)
Substituted for pull-ups. Supraspinatus was not happy. So focused first on rehab moves strengthening rotators. Everything loosened up so subbed in

Accessory Work 
1 arm sled rows
40/40 with 110lbs. Not hard but great lat contraction and really felt this is a great move to add in or sub for pull-ups here and there.

Sled Bicep curls
30/30

Sled Tricep extensions (kickback)
30/30

Toes 2 bar
5x3
10 to finish

Overall pleased with the day. I was a bit bummed about the shoulder, in particular the supraspinatus was the bugger and I know exactly how and when, doing the bottoms up press last Wednesday combined with moving all weekend really beat the area up. The rehab which is also prehab work makes a giant difference in general. I left with no pain/discomfort.

30 Minutes of yoga

One Pebble at a Time

At some point in my life I was introduced to The Tao. Little did I truly comprehend at the time just how integral this philosophy would play into the rest of my life. One particular thing that has stuck with me is the idea of that A journey of 10,000 miles begins with one step. Days like today when we have to do multiple sets of high repetitions or high volume in general this philosophy is key. I use it to get into a rhythm, a state of flow where I take things one rep at a time. In particular I work to hone my skill, sharpen my edges and get better. This also plays into Bruce Lee's philosophy (A Tao subscriber) that to be good a kick, practice that kick 10,000 times.

Snatch
22kg/9/9 x 11

Good work, solid effort and satisfied with todays performance. I certainly felt the flow and felt that I left the training, smarter and stronger than before.

Clubbell Arm Cast
25/10/10
35/10/10
45/5/5 x 2

Really finding the groove here. Certainly notice a Left to Right Difference but I am happy with this overall. Much work to do but progress.

Ring Pushups
10x3

Rif cue'd the hollow body position which made a world of difference, so much easier. I worked on maintaining this and staying tight, connecting head to toe. Brilliant

Nick asked where I felt it and I said no where and everywhere at the same time!

Great Day, Great team! Glad to be a member of Team Stones, its an honor to train with these men!

Strength Press & Other Goodies

Alright Day 2 max effort. Started day 2 week 1 today with bottoms up press. Truly a move I never do for no particular reason but I see its value after today.

This did go as expected. I felt that my left to right strength imbalance would show and it did. In particular its grip not pressing strength. I failed twice on right press with 28kg where I nailed it with Left. Therefore did my work sets with the 24kg. Cleans were not a problem for either side
Note each top position held for 2+ seconds

24/1/1x6
28/1/Fx2

Clean
32/2/2x1
36/2/2x1
40kg/2/2x2

Accessory work. Felt good and strong! Nice pause in rack

2kb pistol
12/2/2x1
16/2/2x2
20/1/1x1
24/1/Fx2 right made it top position but need to hold
24/1/1 legit both sides. Very Happy with this!

but of course no Video because after the first 2 sets I did not think I had it in me and planned on working negative but everything came together. My plan is much bigger so no biggie, I will get it on video soon enough. Also, I have video of me just missing double 32kg, falling at the top much like this video on my right leg. Key is I know I can do this and need to revamp the training around this to ensure I hit it. Today I made progress!

2hand swing
40/10x5

Focused on pressing down aka rooting and drawing up inner seam with glute contraction. Really feels good!

Weighted pull-up
18kg/2x8

Yoga

Somewhere over the last 3 years there seems to be a shift in yoga. In particular the type of classes being offered. Today it seems that the few classes I have attended are more about yoga fitness than yoga practice. No meditation, nor pranayama, and short shavasana. Now my sample size is not large but my experience has been such in the classes I have attended.

Today was no different. Let me preface by saying I still enjoy the class and do the work and of course use my own practices when and where applicable. However, I know what I like, what I need and what I want and I am not finding it. But I believe there is a place and time within my area of residence that will meet what I want. Until then I will take what I get and make the most out of it.

Todays class was called Warm Yoga Flow. Not sure where the flow was but it was warm. I felt like I was in bikram as my mat and clothes were soaked. Big Hip focus which is always good.

Nice thing is I did not fight my ego, I was happy to be back in the yoga space and have this back into my practice.

75 strong minutes and sure felt yesterdays training!

Some specific work to do later today but a great second day of the week! Tomorrow back at it, Kettlebell Workout 2! Some max effort!

Press. Speed day

New program Day 1

KB military press
R: 28/3x10
L: 28/3x10

10 sec work, 20 rest. All right then all left side with 1 sec pause lockout. Vid is last 3 sets of L.

KB clean
32/5/5x5

2 second pause is rack each rep.

Pull-up
8x5

Dead hang tactical but on sets 2-5 pause at top position. Wow, did this blow me up. This is set 5 in vid

Dips rings
10x3

KB lateral raise doubles
10kg/10x3

Ring walkouts
5x3

Crush it!

My favorite day, one because I have 3 amazing training partners who offer so much in so many ways, I get to listen to Rif, and last because its snatch day.

The snatch is such an elegant, athletic and animalistic movement. It is a skill and once the skill comes together the possibilities are endless. Today we had high rep sets with a bell that is say 50% of my max snatch weight at this stage in my current training, so I know its going to be fast and fluid and with the high reps get the heart pumping and lungs breathing.

Snatch
20kg/13/13x8

This was a PR for sure with this bell in total volume, reps/set, etc. And it felt great! I certainly felt the heart and lungs working but I also felt everything flowing, it all coming together with a speed and grace. (Sorry forgot video, I was just so in the moment, haha). Really pleased with today! I finished strong knowing I had a bit more in the tank but stopped at the right moment/place.

Clubbell Shield Cast
25/10/10
35/10/10
45/10/10 PR

Another PR! Was stoked. Warming I was not sure I was even going to use the 45 but in my second set I just felt things come together. The 45 was easier on the first side, had a few ugly reps on the second side but pulled through. Very happy to handle this bell with volume.

Toes 2 Bar
5 reps x 4 sets

Strict, dead hang and straight legged. A first across the board. Very pleased with the evolution of this movement. Way stronger and more connected than ever. On last 2 sets held a hanging L-sit and even added a Hanging L pullup on the final set. :-)

Great day, sure can tell I am done with Board exams!!!

Power Yoga

Post stateboard, bliss. Power yoga is essentially a strong yoga workout. Today's class was no exception. Felt good to breathe, stretch and sweat it out.

5 Sun A, 5 Sun B, standing balance, wall sits, suptabadha, shoulder stand, plow, other plank, downward dog, dolphin sequences, lying twists and 3 part hip/hamstring stretch and of course Savanasa and meditation. Good class.

Yoga

Oh I am feeling the anticipation, the stress and anxiety building. In 2 days or 48 hours I will be done with my Acupuncture License/Board Exam. The culmination of 3 hard/intense years coming down to the wire.

Feeling the need to release stress I stepped into a yoga class. My own practice just did not suffice and I needed a space to escape and unwind and yoga the practice and the studio space is perfect.

Plenty of deep breathing, deep stretching, some good sweat and a sweet shavasana. Just what the doctor ordered, oh wait that's me, haha.

Double strength day

Warming up today, feeling really good. So I decide that the 5x5 was going to be replaced with a ladder. Aggressive approach but since I will miss my second workout due to boards, I said f..k it. Note for inspiration I have photos of Vasiliev, Rudnev, and Rachinskiy all whom can jerks 32kgs for reps, plus Captian Kirk Karwoski which sums up everything when at stones! Surround yourself with the best!

2 KB military press ladder
32kg/5,6,7,8

And looking at the video you can tell it took everything I had. The prior set of 7 was hard but I picked it so I played it and finished strong! Closing in on double beasts!

2kb squats
32/5x4

Nothing special, just staying strong and working toward the double 32kg pistol.

Pullup
12,10,8,6,4

Shoot I was pooped from the presses but this is the highest single rep set on the cycle. Therefore I am pleased. 20 will come soon enough and then workouts where 100 total is the goal.

You have to be patient and love the journey to accomplish in life. I do not have an end point or day in mind, just training and improving each day, each workout

Snatch Day

Ah, Saturday my favorite day in large part because of the fellas I train with and in small part but a fun one, the kettlebell snatch. It is such an athletic move, powerful, aggressive, rhythmic, explosive, coordinated, agile, timing, flow, raw strength, conditioning, etc.

With Rif out this week at StrongFirst Leadership meeting, it was Glen, Nick and I so we decided with Rif's approval to up the ante and hit the 28kg for a 100 reps. A first for me in large part because I have never owned a 28kg till the last month.

Snatch
28kg/5/5 x 10

Felt good today, like the right weight and a real good progression. All of us looked more than capable of handling the volume and load with relative ease or at least a competent comfort level. This was fun.

Here is videos of all 3 of us from today, first up me, then Nick and finally Glen

Nick

Glen

IF you look at the video you will notice 3 different styles, all playing to our strengths.

Clubbell Shield Cast
25/10/10
35/10/10
45/10/10

Felt great with the 45lb bell today. Nick reminded me to let it flow and it got much easier. Really felt my posterior chain work, especially the rear deltoid.

Short day as I needed to come home and study. Repetition and review with Boards coming this Thursday!

Missed ya Rif, but we know you are reaching out and making a big impact far and wide, keep spreading the wisdom Brother, the fitness and strength world needs it, especially coming from You!

The Mundane, The Routine and Consistency

When I look back over the past number of weeks I like what I see, a smart and steady progression. If I was to chart the numbers I think I would be very happy with the graphical analysis. However, to an untrained eye this stuff might look mundane and quiet boring. Funny thing is I would agree, but why?

Well, training is mundane, it is boring. Day in and day out, week by week, month by month building on the prior workouts. No competition, not every day is a PR (at least at this point for me I am not in achieving a bunch of PR's, but truly building back to where I was and beyond, then more PR's will come.), a lot of the same basic moves (which will expand here once boards are over), etc.

But the challenge is not coming in everyday and trying something new, something different, something you saw on YouTube or heard your friend did in his local gym, or on Facebook. The challenge is setting goals, putting together a program, sticking to it and making proper adjustments as needed, and just showing up and doing the work. This consistency and methodical approach is how champions are built. Gymnasts, Track Athletes, Football players, Basketball players all have routines and consistently practice said routines.

The coolest part about this routine and my consistent approach is that I will set PR's, and therefore establish new heights to excel towards. And, this will only deepen my understanding and ablility to coach and teach people how to achieve their goals. This is a great motivating factor considering my passion/profession.

I love to play, try new things, and have fun but as I continue to learn and grow I understand the need for more structure, a structure which builds the foundation to be able to play and do at a level I enjoy and do not get hurt. But let me be clear, its the mundane, the routine and the consistency that enable me to do what I do. This is by far not the glamorous or easy way, in fact I think it is the more difficult considering the general approach being marketed in todays world of Fitness. I am an old school guy, implementing old school wisdom that has worked and continues to do so.....how boring and how I love it.

The Peak of a Cycle

Today marked the peak of a long cycle. Started in the New Year, post graduation. Knew this would be a good time as I am shifting into another stage of Life. The last 3 years were intense. I finished a 4 year program in 3 years, while working and attempting to maintain a healthy lifestyle, which was much much more difficult than expected. So, it feels good to be training, not working out, but actually training with a plan and executing.

Double Kettlebell Band Press
16kg with Blue Bands:
3/3 x 5

Overall this was a good weight/band combo, hard enough but not overwhelming. Still working through this and figuring things out, but I certainly like the combination and feel it will pay off. Really teaches concepts of linkage, tension, position.

Weighted Pull-up
24kg/1 x 4

A good pull, felt strong and on any other day would increase volume. However, this is the end of the peak and establishes a solid foundation moving forward. Monday was a big volume day so this would have benefited from another rest day. Feels good to be getting stronger in this move, especially tactical style which is by far a more challenging pull-up.

Double Kettlebell Pistol
20kg/1/1 x 3

Yeesh, these are hard! holding the bells in a racked position really changes the dynamics and distribution of force in the move. Single bells are far easier, as you lever yourself, not with doubles. Again reinforces principles of being tight, holding and finding position, connection the body, etc. I am really happy with this number. My second set as shown on the video was the best.


1 Arm Swing
32/5/5
40/5/5
48/5/5

Not much too say, but the right hand grip strength struggled with the Beast

Gamma Cast Clubbell
25/20x3

Overall, I did not have much juice today. 7 more days of review and honing in before boards, so my brain and CNS is certainly suboptimal. I have good things in place to keep my strong and focused and one of those is assessment. Today I assessed that volume did not make sense. Put effort and intensity into a few good reps/sets and move on. I have to be honest with myself and be sure that I stay focused on the grand prize, Feb 21st stateboard exam. This is important and integral but for another week, secondary.

Its a philosophy, Its an Attitude

Strength Press, Squat & Pull-up

So, hit the top of the peak last week with the Double 40kg Press therefore taking it back down this week. Not an official deload week, since I will only get 2 workouts next week I plan to use that as my deload.

Single Bell KB Military Press

28kg

5/5

6/6

7/7

8/8

9/9

10/10

A PR in volume and Reps/set with this bell. Felt really good throughout and liked pushing the reps a bit, reminds me of bodybuilding.

Pullup (bodyweight tactical)

5,6,7,8,8,7,6,5

Great pyramid scheme for today. Felt strong throughout with a powerful pull. This is a recent total volume PR. I can tell I am stronger and more conditioned in this move. Feeling good getting back to real pull-ups. These are no joke.

Squats

28/3/3 x 6 sets

no biggie, just practice and strength building. Following the Press scheme. 

Clubbell Arm Casts

25/10/10

35/10/10

45/10/10

Just more good practice. Finding these moves are more and more natural. Really love having them in my routine and once boards are through will watch the DVD's and learn more

Overall this was a really good day. Strong day, with 2 PR's. I feel I have a smart approach and intelligent progression built in and am excited to get the double Beast Press....its coming!

Snatch

There is just something about the KB Snatch. I love the power, speed, athleticism and strength plus its great for conditioning. Whether it be the 16kg all the way to the 48kg beast, I always feel amazing post workout and looking forward to the next one. Today was unique, we had no Rif and its not the same.

Snatch
24/7/7 x13

The bell was cold and that combined with the chalk and the hands heating up creates friction in the hand. So my hands were a bit unhappy today which always f's with my groove a bit. No tears or anything just a bit rough. Safe to say I have to build the base level callous back up, keep the hands healthy with regular filing and shaving excess skin.

Not exactly sure what next week holds, but with Rif off again we may go up to the 28kg and do some heavier work, which I will welcome and am excited about. If not on this day I am considering adding a heavy day post boards.

Clubbell Shield Cast
25/10/10 x1
35/10/10 x1
45/5/5 x2

I love the club bells. The are beastly, making you feel like an old warrior handling a heavy sword, aka Braveheart, haha. There is a noticeable difference between the 35 and 45 on this exercise but I am happy that I am getting more comfy with the move and the weight.

Plank Walkout on Rings
5 reps x 3 sets

Getting stronger. I can feel from the rib cage to the lower abdomen working extremely intense in this move. Much better this week staying linked, no stress on the low back, just pure core. Was able to work in static holds and maintain the tension and linkage. Very happy with this move. Eventually I want to get to full front lever static holds.

Speed Military Press

To say the affects of 6-7 hour study days are adding up is an understatement. Today marks 14 days till the Acupuncture Board Exam, and at least another 60-70 hours of studies. Therefore I am pacing myself in the gym and controlling my volume but keeping the intensity and effort high.

Military Press: Speed day with Bands
22kg KB with Red Band
5 sets of triples/side

Compared to last week this was going to be easier, lighter bell, smaller band. After discussing with Rif, it made more sense to use this day as pure speed and not a big load day, this is Monday. Felt really good, easy to maintain groove and still work. I could have added a couple more sets but not in best interests at this point.

Weighted Tactical Pullup 
20kg for 5 doubles

Felt powerful but still need work at the finish. Overall pleased with my progess. May stay here and either add a rep for each set or more sets. Key is I will add volume next week with this weight.

Pistol
Double 16kg KB
5 singles/side

This is the biggest load I have had, single or double bell in a couple years. I certainly felt the hammies kick in. Overall doubles is my goal, in particular I missed double 32's a few years ago, falling out at the top of the finish so I am determined to get back. The position in general is much more difficult from a leverage standpoint versus a single bell. I love the focus and strength of this move. (Sorry for the bad video).

1 Arm Swing
40kg/5/5x3

Clubbell Shield Cast
25/10/10
35/10/10x2


All in all a good day. Consistency and progress is what I am looking for. I have no desire for elite, to compete, etc. This is my time for myself to get strong and learn as much as I can about the human body/mind.

Strength Day, double 40kg

Well I knew this one would be the toughest test yet, double 40kg work. Now, this is not a first but it is a first in a long time.

Double KB Military Press
40 for triples x 4 sets

As you can tell by the video, not easy but nothing I could not handle. I was very happy with triples. I figured either 5-6 sets of doubles or 3-4 sets of triples. I prefer the triples and having the Captain there provided much inspiration. He can move his fair share of iron, squatting 775 in his day so I figured a mere 88lbs on each side for press was the least I could do :-))

Double KB Squat
40kg/ triples x 3

This is for pure strength. I certainly do not need bigger legs, but stronger legs are a plus. In addition, this is the ultimate full body move, as it extends beyond the legs and involves much more of the core and back. This was easier than last week but I did separate it from the press and that helped.

Tactical Pullup
10 reps for 3 sets

This was the first multiple sets of 10 in a long time and with the deadhang which makes a big difference. I still weigh much more than I should and want too so these will only get easier :-))

Clubbell Arm Cast
25/15x1
35/10x1
45/10x1

Overall very satisfied with this day. Considering I am 17 days away from StateBoard exams I am happy to move my body and free my mind. I truly believe days like today are a microcosm of the big picture. Training and pushing hard, sticking to the basics and doing repetition work within the same patterns in a progressive manner builds strength and foundation. This enables one to move with confidence and peace of mind due to the fact that they have built the practice and continue to develop on a deep level the skill.

Its not about being good at a bunch of things or random, but about practicing 1 kick 10,000 times. I embrace the philosophy of the Dao and the great Bruce Lee. It has taken many years to learn this value and I understand it and know why its imperative for me and my life.

Snatch

Saturday is all about the kettlebell snatch. Today is the middle bell of a 3 bell wave from 20-24 kg.
This bell, the 22kg is a truly beautiful bell. The reps are perfect for enabling me to play with tempo and find the correct groove all the while maintaining a position that enables me to move strong.

Snatch
22kg/9/9 x 10 sets

As the sets went on I felt I could have done 100 in 5 minutes. The week by week wave and concurrent increase in work capacity and conditioning is building back a solid foundation and I am feeling it. So nice to have a consistent and simple approach to training, the results speak for the,selves and I am prepared for next weeks numbers/challenge.

Clubbells shield cast
25/10/10
35/10/10x2

Finding the flow, the rhythm. These things make me feel strong, such a cool tool!

Plank walkout with rings
2 sets of 4 reps

Keeping the glutes engaged and rotating the hands changed the complexion of these. Once boards are through I want to focus on core bodyweight movements. Today was more of a play session since Rif was using rings for push-ups I thought is would be a good opportunity to pick his brain and learn and that I did. My core will be a bit toast tomorrow :))


Walk the path!

Speed Press and weighted pull-ups

Felt really good to get a strong workout in today. With boards 22 days out my schedule was off due to study commitments but the extra day helps with recovery and I felt strong. Was not able
To lift at Stones so instead did so at Elementus.

Note: I will post video this evening when I get home

Speed Press
24kg bell with a blue band
Doubles for 5 sets.

This was tough in the sense that the speed at the max tension point certainly slowed. First band press in a while and quite different than chains. Overall happy with this and felt easily 90-100lbs at hardest point.

Superset with weighted pull-ups
16kg with a chain equal to about 20lbs holding it around my waist
Triples x 8

These were easier as I progressed through the sets. I am satisfied with this but look forward to actual weight belt next week. Keeps the bell tighter as you will see in video, the bell is about knee level versus tight on the pelvis.

Pistol
Double 12kg
5 singles

Band 1 arm swing with 24kg
Red:5/5x2
Blue:5/5x3


This are awesome. The force of the upward swing makes the handle want to rotate up really focusing me on maintaining a strong groove and staying tight and connected. First time doing these and they are quite effective.

So that's all, time to do what's most important & prep for boards. Looking forward to Saturday @ Stones with the full crew!

Strength Day

Strength Day 2 of 3 week cycle. Double Bell Press and Squat, plus strict dead hang pull-ups.

Well to say I am a bit neurologically taxed is an understatement. These Board Exam preps are beyond demanding so I just have to remember to pace myself and take care of whats most important my health and passing this exam. That being said I am making adjustments based on how things are going relative to accessory work but sticking with the keys.

In addition to lifting I am making sure to stretch and meditate regularly. I do not say much about this currently on the blog, but it is the key/crucial element. Not as entertaining but it is my secret sauce so to speak.


Double KB Military Press
warm-up with single bell ramp to 36kg
24/3/3
28/3/3
32/3/3
36/3/3

Double 36kg/3 reps x 4 sets

Speed of the move was a bit off but truly not that bad. Indeed its work but I am excited and prepared for the double 40 work next week. I could physically handle more workload but I do not want to jump ahead of myself. I need to allow for proper adaptation and need to stay within the plan. All great things come in time and the double Beast Press will happen...Patience, consistency, practice and smarts will get me there.

Double Squats

warm-up with single bell ramp to 36kg
24/3/3
28/3/3
32/3/3
36/3/3

Double 36kg/3 reps x 4 sets

Hardest part is holding these bad boys in the rack position. Puts me in a near vertical position much like a Zercher Squat and really hits the core. Its key to stay tight and fully engaged including lats and rooting through the feet.

Pullups 

7 reps x 5 sets

Increase intensity while maintaining volume. It will help to drop 10lbs which is one of my key goals post-boards. Right now I am heavier than I want and should be but until Feb 21st this is not the key. Whats most important is setting up the program, being consistent, building a foundation for strength and work capacity. This is certainly happening as referenced by the numbers.

Snatch Speed Day

Saturdays are typically my favorite training day simply because of the Men whom I train with. However since I have my second mock exam today I have to train early, at least I get to do it at Stones.

This is a high rep day with a relatively "lighter" bell meant for speed and due to time constraints endurance :). Again, nice to have partners pushing with you but today it's me only. Rif did come support me and count which rocked :)

Snatch
20kg/13/13x7

Total: 182

next wave with this bell we will hit 200 and move from there.

That's unfortunately all the clock allowed for on this Saturday. Next week, things are back to normal since this is my final mock exam prior to board exams on Feb 21st.

Speed strength day

A bit limited on time but key components covered. Felt strong and had a nice pace today.

Military press with chains
32kg + 25lbs if chains
5 sets of 3

Weighted Pull-up
14kg/3x8

Pistol
24kg1/1x5 with pause in hole

2 hand swing
48kg/10x3

Arm cast with club bell
25/10, 35/10x2

Smoked, but feeling stronger and gaining in conditioning. This is third week in the wave and may do a fourth. Really depends on my energy levels as my studies are 5-6 hours a day with work on top of this. Boards are 29 days away.

Overall very pleased to have consistency and progress. Feel healthy and excited for Saturday

Strength effort press day

Week 4 and a change. Moving from single bell MP and squat to Doubles for a 3 week wave, may attempt double beast on week 4.

Key point, today marks 30 days till board exams. This is the number 1 and sole focus, everything else is gravy. Training certainly gives me a need break and is crucial but max efforts are relative at this point ;)

2kb Military press
16/5
20/5
24/5
32/5x3

Have video have to figure how to upload. It is on my YouTube page joesarti

2KB Squat
16/3
20/3
24/3
32/3x3

Pull-up strict tactical with dead hang
6x6

HBR 15x3

Arm cast 25/20, 35/12x2

T2B 5,4,3

Snatch

A good day! Intensity much greater. Normally this is done on Saturdays with crew, Rif, Cap, & Nick but since I have a prep board exam in LA tomorrow had to do it today.

My client and I went back and forth throughout which made time fly. The shorter recovery mixed with missing this snatch workout 2 out the last 3 waves taxed me more than normal. Plus the pace was fast, about 20 minutes total time.

24/6/6x14

Tonight I will do yoga as a break from studies but this is all for now. Boards are looming, have to deepen the studies

Last weeks workouts 1/7/13

Last weeks number
Tuesday:
KB MP:
36kg/3/3x3

KB Single Rack Squat
36/3/3x3

Pullup
3,4,5,6,7x3

T2B to L-Sit
3x3

Arm Cast:
25/10, 35/10x2


Thursday:
KB MP with chains
24kg with 25lb chains: 3 sets of 3/side

Pistol
16kg 2/2x5

Pullup
10kg/3x8

2 Hand Swing:
36kg/10x5

L-Sit:
10 sec x 3

Shield Cast:
25/10x1, 35/10x2

Saturday
Snatch
22kg/9/9x9

Gamma Cast
25/10. 35/8x2

Planche Practice

Back in The Gym

After a long hiatus I am back tracking my training. For the last 3 years I have been in Medical School and the demands of school/life took precedent over everything. It is no joke, Med School is not only an immense commitment while in school but for a lifetime. So, I graduated in December 2012 and am back to training, a schedule and plan included. It feels great to have a plan and consistency again.

Here is a general overview
Monday: 
KB Military Press
KB Squat
Bodyweight pullups
Toes 2 bar strict to L-sit
Clubbell Arm Cast

Wednesday or Thursday (depends on schedule with Board exams looming Feb 21)
KB Military Press with Chains
Pistol
Pullup weighted
Swing
L-Sit
Clubbell shield cast

Saturday
Snatch
Clubbell Gamma Cast
Planche Practice

3 week wave cycle increasing in weight each week. Some numbers still being worked out as I get back into the swing of things.

Yoga practice;
daily, most often self directed but sometimes I go to the studio or do an online class (when my brain is hurting from studying the last thing I want to do is direct myself).

This weeks training

Monday: 
KB Military Press: 20/3/3, 24/3/3, 28/3/3, 32/3/3, 36/3/3, 40/1/1x3, 40/2/2
KB Squat: 20/3/3, 24/3/3, 28/3/3, 32/3/3, 36/3/3, 40/3/3x3
Bodyweight pullups (dead hang, thumb over aka tactical): 5 reps x 8
Toes 2 bar strict to L-sit: 2x3
Clubbell Arm Cast: 25/15/15, 35/10/10, 45/5/5

Wednesday or Thursday (depends on schedule with Board exams looming Feb 21)
KB Military Press with Chains: 28kg with 25lb chain: 2 reps/side x 5 (I will get video up in future
Pistol: 20kg/1/1x8
Pullup weighted: 12kg/3x8 sets
Swing (2 hand): 40/10x5
L-Sit: 10 sec x 3
Clubbell shield cast: 25/10/10x3
Clubbell lateral swing (first time): 25/8/8x3

Deadlift PR 560 & recovery week

Today I hit a new mark, evidence of the last 7 weeks of training. 560 conventional PR, a first!

Earlier in the week I took time off to rest up. Sine the beginning of the semester I had yet to have a day off without any responsibility, carrying on average 12 hour days wore me out. I needed to recover so I spent this past week doing some yoga and tai chi. It paid off with a PR today! As per usual, when school starts I have to refocus and ground myself. I certainly am training, for everyday life with a good blend of strength, power, speed, flexibility, mobility, and restoration. My diet has been good minus a couple mishaps with a smile.

Back at it Monday, a blend of everything in the short time I have but glad to be relatively healthy, say 95%

Saturday

Life is a constant evaluation. With my main goal of studying and practicing the art of movement I have to keep a keen eye and open mind on what is the best practice for my body (internally and externally) with my current life obligation
Heavy and intense lifting is a natural stressor to the CNS, even with good nutrition and good sleep. And at this time sleep is challenging with my commitments to work and school. Therefore I have for sometime been emphasizing bodyweight.
With my shoulder better I am back to doing pullups, etc

Military press barbell
155/2x5 L external rotator still relatively weak.

Pullup (chest to bar)
6 reps x 5

Handstand 5x5

LSit parallettes 10 second hold to handstand. 3 sets

Crow mountain climber to planche 2 sets

1000 m row

A PR and more

Another day of training and practice. We broke the rack bolts on Wednesday shad to adjust workout, no bands so just straight weight

Wide stance Sumo DL
365,405,455,485 PR
extra wide today almost toes touching plates. Focused on pushing the feet apart and felt deeply connected to bar. Enough so I hit a PR. No belt, just raw.

Followed up with high bar hip width Squat.
Worked up to 365 single.

With school and just a bit deficient due to taxiation of schedule I control my volume. Still getting stronger though

Kneeling jump squats 3x3
Crow mountain climber to planche 3 sets of 5 reps
/side and on last rep holding in planche 5 second :) sooooo darn close
Handstand kick up: figured out arm/shoulder position. Started with shoulder over wrist and this made a world a difference.

Finished off with 30 minute yoga more gentle hatha

Yoga, The Sweet Practice

Ah, the practice of yoga. In no other practice do I experience what I do in my yoga practice. There is something about the yoga room that grounds me to the present and my body. I feel that its a place where I have no distractions, a committed time set aside and common ground. I get to turn off my mind and focus on my breath and body putting myself into each moment, each asana, each breath. It is a form of meditation that brings me home to my heart and soul.

I know this sounds a bit new ageish, maybe a bit abnormal but not all experiences can words surmise. We all have unique experiences in life and many shared or common aspects but the experience as a whole is unique. Often we can relate and comprehend which helps but there is nothing like practice and the experience.

It is wonderful to find a practice in life that rewards on many levels, this I encourage all to do for ones health and well-being.

Namaste

Tai Chi, Yoga & max effort Bench

Tuesday
Tai Chi practice & Yoga self guided

Simple day of mobility and specific flexibility work! Good for the body and soul. Nice to breathe and relax the body.

A vital aspect of my practice

Today (Wednesday)
Max effort bench Press single board
245,265,275,285,295,305 fail

All singles. Great range of motion practice with a pause. Tough weight and still weak in the rotator

Accessory work
Pullups
Bw/5x2
12kg/5x2
16kg/3x2

All off the foot no belt

Banded military press
12kg with band/3x3
16kg with band/3x3

Gymnastics
Straight leg raise 5x3
L Sit to handstand practice 8 reps total
Handstand kick up 10 reps

45 minutes start to finish with a mobility warm up

Max Effort Day, lower body

I love being strong and lifting Big weights is a great feedback loop. I do not have the time necessary to devote to
Competition style training and nor do I desire this. In fact, I prefer to help see others achieve their goals and be a coach. Still, I do follow a plan to make sure I am properly loading with overdoing and leading to increase risks.

Max effort Zercher squat
205,225,245,275,295,315 all singles

Only the third time I have ever done this and first since July 2010 so feel pretty darn happy with this number. It was enough considering I have not been using this in any program. Low volume high intensity.

Box jump
41 inch, 5 singles static start position out of hole

Sled pull
Shoulder, between legs, ankles. 3 different positions, 60 yards total for each.

All the time available this day but pleased.

Strict press/PU and gymnastics

Feels good to be doing overhead press and pullups again. Still feel the weakness in my rotator from being a dumb ass and trying a muscle up while fatigued but I am getting stronger and wiser ;)

Military press
Worked up to 185 for a single. Felt weak but able to
Push through safely and efficiently.

Superset with ring pullups
5x5 strict dead hang

Front lever 3 rounds
Handstand kick up 3 rounds of 6 reps
Stuck my best handstand so far.

Lsit hold skin the cat to handstand hold to planche. 2 rounds and I was done.

1000 m row

The sweet practice

Ah yes, and I stepped into the yoga classroom today and how sweet it was! 90 blissful, peaceful moments with my breathe and body. A graceful and challenging flow I felt at ease and grounded. Inspirational, prespirational, and simpler yoga. Great to practice with my sister as well, she was in her element,

Dynamic Effort squat/DL and yoga

This was a good one. Bands are no joke and the concept of accommodating leverage (resistance) is something when utilized appropriately and within a given program is a game changer.

Dynamic effort Squat
Bands Mini and next size up:
135 bar weight with bands 8 singles
185 bar weight with bands 1 (too slow for a dynamic so went down)

This was a great learning experience. We certainly had more band weight than I intended but we adjusted bar weight and took the percentages of weight to bar and reversed today. Greg set it up and did a beyond excellent job. I felt strong, fast, tight and explosive. Pushing the knees out made the move 100% better. WOW! This was awesome

Lightened Method DL
Big bands hanging fRom top rack.
Bar weight: singles from 495, 545, 595, 635

This are incredible. Bands help off the floor but below knees you feel all the weight.

Hanging Straight leg raise (aka toes to bar)
8,6,4

Handstand kick up practice

Crow mountain climbers 3 sets of 3 reps

Split Day
Yoga deep hatha style

Yoga and gymnastics practice

I love the human body. It's beauty from the inside to the outside is remarkable. The ability to explore the body is one of life's great gifts for a personality like mine. When I made the commitment to learning the art and science of yoga my approach to life and physical practice changed forever. I feel like I am embarking on another level, another change once again with the implementation of gymnastics. I get giddy like a kid when I have the time to practice and I find myself carving out a little time daily with the intensity of my school, work and life schedule t practice.

I am on week 7 and the progress is showing. First, I am learning how to train, how to practice the moves, how to integrate and see how one move helps another and vice versa. The bigger picture is much clearer.

Today I combined the 2 into my own flow and practice and WOW!

Crow mountain climbers 3/side x 3 sets
Pistol 3/side x 3

Crow to handstand 3-5 reps x 3 sets (not a full handstand yet but a progression)
Candlestick 3 sets of 5 (aka deck squat)

Handstand kick up 3 sets of 5
L-sit off yoga blocks (toughest yet due to lack of ground clearance, makes me get feet up) 10 secs x 3

Various yoga poses mixed in, down dog, cobra, up dog, pigeon, single leg forward fold, forward fold standing & sitting,
Wide leg forward fold, kneeling lunge with quad stretch, runners lunge

Max effort, bench/upper body & yin yoga

Started the day doing so e yin yoga and teaching yin yoga. Nice to spend time in deep stretches, nothing forced working on Opening through connective tissue, joints and bones. A practice of patience and a reward of deep relaxation.

Max Effort Bench
Let me say I am not a bench pressed and it is far from my favorite. But with Greg lifting I have been actively engaged and sharing the wisdom I have learned with him and teaching various aspects of the bench thin ally, philosophically and training wise.

3 board bench press
235/2x1
255/2x1
275/1x1
295/1x1
315/1x1


KB military press (single bell)
32/3 x 5

This was great, first time in 2 months due to a weakened rotator from a stupid thing. So felt great! Love these

Supersetted with pullups
16kg/3 x 5

Same rotator has held me back....not making same mistake again ;)

Ring L-Sit 20 sec x 3

Handstand freestyle practice

Parallettes L-sit to headstand (head off floor) to planche
5 reps total

Done!

Tai Chi

Todays practice, Tai Chi. A great one hour practice. A majority of the time is joint mobility practice. From there we practice the forms, adding and building on the prior weeks. At the end we practice sticky hand drills, etc. the style is wuDang Zhao Bao and the teacher is the 12th generation successor.

Since this class is taught through school there are some limitations to progression, however, the movement practice is beautiful and calming. Really helps teach relaxed movement and fluidity.

Max effort monday

Max effort day:
Front squat:
235, 255, 275, 295, 315 fail
All singles with pause in the hole.
315 fail due to position, got out of hole fine just near top lost position and was not worth saving

Box jump static
3 sets of 3 @ 39.5

Handstand face the wall. 30 sec x 4
L-Sit parallettes 15sec x 4

Both advanced positions (progression)

1000 m row

Good solid workout and Greg set another PR, 370 front squat!, start of week 3

This was an ideal training day.

First part of day filled with yoga and sun salutations. Great way to wake up and move the body. 30 good minutes and a savasana to top it off

Second part of the day had the pleasure of training with Greg Larsen, my fiancé and Greg's wife. Plus we had Chris Eagen, Kevin McMahon (former olympian), devin Lopez, DJ Downs and a couple others so made up a strong training room

Today was dynamic effort squat day! Love squatting and dead lifting so this was a fun one.

Box squat 12 inch box with bands used for accommodating leverage
205 + bands for 8 sets of 2

This was tough. Getting appropriate band tension is not easy. We are learning to use the rack but the tension felt good and movement strong. I like these, teach you to drive throughout full range of motion.

Deadlift bar starting 2 inches of floor with double mini bands.
295 plus bands for 7 singles.

This really keeps me in my groove and forces me to pull through fast and strong bottom to top.

Kneeling jump into rock bottom squat
5 sets of 3

Fun, fast and ninja like :)

Sled pulls
6 plates, 200 feet x 3
9 plates x 1

Gymnastic
Toes to bar static 5x2
L sit rings: 20 sec x 2
Handstand 5 x 2
Candlestick (deck squat) 5x2

L to handstand practice on parallettes 3 sets of 3

Food! And school

The Sweet Practice

A long day comes to a beautiful end with the Sweet Practice. Yes, the practice of deep peaceful Breathing blended with the dance of the body. Yoga, always rewarding brings so much more than just stretching to live. I always find a creative space when practicing yoga. My mind is free and clear of all things it feels needless at that time leaving space for a deeper level of awareness/consciousness.

Tonights practice carried the aspect of yin and restoration, filled with forward folds, gentle twists, and gentle hip/sacrum openers. A sweet melody filled the background, with candles providing the light. And of course, every yoga session is topped off by my favorite asana, savasana. Clear mind, relaxed body, peaceful nature.

Great day for a workout. Had some free time and took advantage. Met up with Greg Larsen to teach him portions of his new program and lift.

First time bench pressing in at least 6 months. So a bit rusty but since I am well trained the neurology is set in place and I quickly dusted off

Max effort day (westside inspired)
2 board bench press
Worked up to 285, did 275, 265, 255 for doubles 
Felt really good. I had a great groove and strong out of the pause. 
Did not want to push to hard and fast so stopped here and loading felt great

Followed up with ring dips, pullups and..
Sled work. Various upper body moves, pressing, flys and reverse flys, seated and standing row. 

Finished with
toes to bar dead hang

Hand stands free style

L-sit to handstand on parallettes to planche. This is a work in progress but indeed is progressing quite well. At approximately 60 degrees on handstand part. Arms are still bent but able to start pressing up. This will improve/increase once I get proper position 

The Practice is fluid

Yes it is indeed fluid. The practice as a whole is always changing but there is another element of the practice that is also fluid. As enter the last year of TCM medical school I am embarking on a challenging semester including 26 units o class hours with internship. In addition I have my existing business which is another 20 + hours a week.

Over the past three weeks I have had little work and no school during this time I had ample time and energy to dedicate to my physical practices. During the school semester this is very difficult and leads too me adjusting goals to meet demands.

Therefore daily I make time to do some form of my practices, yoga, strength, gymnastics, running. The numbers are less important in terms of reps, sets, weight, time, distance and are much more dedicated to focused movements that contribute to my overall health and well-being.

Today practice
Gymnastics including
Pistol
Pushup
Hanging L Sit static
Front lever static
Handstand kick up free style
Planche modified static hold

Yoga modified sun salutation flow
Tai Ji

The key is honing skill and as skill increases it is easier to hone with less time which is why I am keeping things relatively 'simple'

Fun Day

Today was great, felt like a kid on the playground. Sara and I took to advantage of a beautiful Winter day and went outside and hit the track. Simple movement day.

Run a lap, do 25 pushups, 5 strict toes to bar
4 rounds

Total of 1 mile, 100 pushups and 20 T2B

Finish with Handstand Practice and at home yin yoga.

With school starting tomorrow and a 26 unit semester plus, at least one seminar to attend, etc. I am just happy to have the ability to move the body. I imagine things will become a little more sporadic but I will keep up to my best abilities with my practices.

Deadlifts and Oly's

Still in a deloading phase but always room for practice. I love Saturdays because of the great group that comes together for the Deadlifts. I enjoy coaching when needed and helping the crew of Crossfit Los Gatos. It started with myself and Chris Eagen, then Devin Lopez, and now DJ Downs, of course my fiance Sara Gurka, Michelle Viviano, Coral Lloyd, and now Greg and Jen Larsen. We are continually adding great people dedicated to their human potential.

Sumo Deadlift
Note: took a wider stance to focus more on hips and overall felt stronger even deloading
Worked up to heavy singles finishing at 425

Rack Pulls (2 inches below knee)
worked up to heavy singles up to 515
Enough today at this weight. This was the max I had considering my focus was to deload. Always nice to have 500+ be a deload week. I can tell just by feel how much stronger I am. Next week, time for a change.


Hang Power Clean and Jerk
155: 5 triples

Last week this sucked so today just put myself into a corner and trusted my intuition and felt great. Much easier and I can tell things are coming together. Sometimes all we need is to practice what we know instinctive and intuitively. Too much coaching, too many tips at this point is just too much. I just need to trust what I am doing at a lighter weight and practice. This is a new journey so I have time :-)

Yoga

Deloading and Gymnastics Practice

For the past number of weeks I have been putting some BIG loads on the bar, multiple weeks of 400+ lb squats, 500 to over 650+ lbs Deadlifts, Heavy snatches, cleans, jerks, etc. my body has kindly suggested I back off a bit so I am taking the cue and no bar work till Saturday DL. In the meantime there still is my gymnastics practice so today was all about that.

Strict Toes 2 Bar 5 reps x3
with
Handstand Holds (face the wall) 20 second holds x3

Pull-ups 5, 6, 7 ladder (dead hang pause, tactical with chest to bar)
L-Sit Parallettes 15 second hold x3

Front Lever static holds x 3
planche static holds x 3

L-Sit to handstand (elbows bent) for 3 rounds holding handstand (not perpendicular yet)

All these I am attempting to increase difficulty so times may reflect this. And sometimes, my body is just pooped by the time I reach a certain exercise. Progress is coming and it is evident.

1 mile Run

Stretch as always. Directed Yoga stretches to address areas of need!

Clinic hours starting January 9th

Beginning Monday January 9th I will be the school clinic Mondays 4-7 pm. The first 3 sessions are complimentary. Each session includes acupuncture, massage, stretching (if applicable) and a nice rest :) my main focus is orthopedics & sports injury/performance. To make an appointment please contact the clinic directly at http://www.fivebranches.edu/health-centers/1183 408-260-8868

Olys and gymnastics! 1 step forward

Yep another day of practice. It may sound/seem redundant but it is my key, consistent practice. Now, as you look at my numbers, etc it may not make sense, no worries. The idea is a wave based Periodized model written in pencil, flexible and adaptable. First it is important to understand my goal. As a whole in my life my "goal" is to take one step forward each day. As Lao Tzu says a journey of a thousand miles begins with one step, so in my journey, each day I want to take a step forward. I apply this approach to all things in my life and this is the case in training. I want to develop a consistent, sustainable approach that allows me to get better each training session and to explore new frontiers in human potential. That being said here is today's breakdown Warm up with joint mobility, dynamic movements. Hang power clean: work up to singles @ 155lbs 8 total This was pure ugliness. I was off in an attempt to make an adjustment. I hit a few that felt easy and the others were just off. Jerks (split) work up to singles: 205 finishing weight No spring, no power and again just ugly. Not my day on the olys but awareness is key and instead of beating myself up I transitioned to my favorite part of my practice, gymnastics Gymnastics L-sit (parallettes): 3 holds @ 15 sec each Handstand face wall: 3 static holds Front Lever: 2 sets legs straight up to ceiling, 1 straddle. All held for time. Planche on parallettes: 3 sets practice static holds. Hip to head parallel to floor, knees bent L-sit to handstand (not full handstand yet, arms bent and legs still at angle. 3 reps, 3 sets holding 'hamdstand' Done!

Workout of the Day

Another one in the books. Had a strong workout today, felt good, fresh and healthy. A great opportunity to workout with Greg Larsen, a phenomenal athlete and student of the game. Squats (Strength Day): worked up to heavy singles 315 335 365 385 405 deep in the hole squats. Felt great had more in the tank but this was a good place to stop. Had to film Sara's workout so my snatch workout became a simplified practice. Hang Power Snatch: worked up to a few singles 135 for 3 singles This is still such a raw movement for me. Definitely not neurologically programmed. I should spend more time practicing this and the clean jerk just to hammer in the motor pattern. Not big volumes but more quality practice. This is exactly what today was and I feel like I took a step forward. Greg offered a good tip with my knee position and this made the move much easier and more proficient. Military (Strict) Press: worked up to 3 singles 155 for 3 singles This is the first time in over 6 weeks. The reason is due to a strain I suffered being a dumb arse trying a muscle up (bad move on my part and I paid the price with a strained rotator cuff). So felt good to come back and do some light work and loading. Super set with Strict chest to bar tactical style dead hang pullups: 5 x 5 just added this back into the fray as well due to shoulder so again, positive! Box Jump: 38 inch Static squat hold (above parallel) 3 sets of 3 Super set with Banded Kettlebell Swings 24kg (blue band) 3 sets of 8 reps Finish off with gymnastic work 1 set of L-Sit Rings: 40 second hold (best ever) Handstand face the wall: hold for time and positional awareness 1 set of Bar Hang L-Sit: 35 second hold 1 Round of free standing handstand practice (able to stick 1 and hold for a number of seconds) Additionally: Sara kicked butt in her workout! Greg hit a Squat PR of 415 today! not bad on our first day squatting together!

Today's movement practice, Yoga! My favorite and most important practice! Call it getting in touch with my breathe, freeing my mind/ego and flowing with grace! Focus back ends. Warm up with sun salutation A, etc. Cobra, locust, bridge, bow, and wheel. Finished off with shoulder stand (very important to invert in general), plow, happy baby, twist, supra baddha and my favorite, savasana. A good challenging practice addressing many of the areas with greatest restriction/tightness. An invaluable asset in my practice! Good to be aware and be able to address these awareness with conscious choice action!

Since September my training has been quite consistent. They were some missed days due to the intensity of school/work schedule but overall I feel good about the progress and clarity I have obtained over this juncture. During which I have taken up Olympic lifting as a regular portion of my training program and In December added in a concentrated effort in the realm of gymnastics. This is indeed my favorite aspect of my current regimen. I love training the gymnastic movements, one because I am a novice and learning so dang much and two because Sara, my fiancé and I get to train and play together (she competed at the college level). It is always great to see her move with such grace, beauty and effortlessness and share/teach me. Today we contiuned with the Olympics focusing on coupling the clean and jerk. My work came it of the power hangout position. Since my clean is behind my jerk, this movement is truly about practice. 135/3 x3 155/2 x3 185/1 x1 failed 2 other attempts Overall a bit off. Still a foreign move in which my mind is over active to say the least and this is not generally a good approach to movement. But I had the power just missed the catch. It seemed I was not prepared for the power. Started with deadlifts Sumo off 2 inch box 365/1 x8 Rack pulls (2 inches below knees) Main sets: first of a 3 week cycle with this move 495 545 565 Gymnastics Handstand (freestanding practice kicking up and holding) Note: got first one yesterday L-Sit: rings 2 sets for 30 seconds This is my longest holds yet and they take serious focus and effort. But I can honestlY say the L sit is the key component and making me much stronger. I would not call this my best day in the gym, in faact the last 2 I have been off. But consistency and practice are the keys. I will do my yoga at home tonight to do the most important aspect of my 'practice & training' Feels good.

It has been quite some time, in fact about 18 months since I last posted here. During that time my life has been consumed with all the things that I love to do, including a good majority in school for Chinese medicine. With little time to dedicate to this piece of my life, writing a blog I decided to walk away for a while. Now the path has brought me back to this point so here is my first entry on this next part of the journey. Entering 2012 I will be in my last year of school. With approximately 40 some units and a good majority being dedicated to clinic hours treating patients and enhancing skills and preparing for board exams. Couple this with continuing to build the business and training it will be another amazing year. The best part will be marrying my amazing fiancé in August and seeing our relationship continue to blossom and flourish. So stay tuned, stick around, add your 2 cents, share, etc. and have agreat 2012. Now time to study for my Chemistry final and then go workout with the fiancé at Crossfit Los Gatos!

Powerlifting Workouts

Workouts
Week 1
Dynamic/auxillary Bench
Bar 225 with chains 3 reps x5
Kb press: 97lb/1 for 5
Pullup with chains 35 lbs 3x5

Squat
Wk 1
205/2x10
50lb band
#9

Box jump 44inch max
45 inch 3 single failures

Bench 225/3x8

Deadlift
455 including 50lb/side


Week 2
Bench press with band 50lb/side
135/3x3
155/2x3

Military press
Band 50/side
95/2x4

Pull up
35lb kb 3x3

Day 2
Squat
315/2x5
315/1x2

Day 3
Bench Press
225/2x2
275/1x1

1 Board
275/1x1
295/1x1
315/1x1
320/1x1
295/1x1
275/1x1

Day 4

Deadlift, 4 inch box
Hammie tightened up, passed

Kb Military Press with 50lb band and 16kg bell
2 reps x 6sets

Pull-up BW
5x5

Week 3
Bench Press with 50lb/side wrapped in a V so much more tension
36lbs of chain tension (18/side), 135 on the bar
one set with 25lb plate at bottom of chains..FAIL estimated to be WAY TO HEAVY, LOL
one set with 10lb plate at bottom of chains..FAIL estimated to be 350 total
3 sets of doubles no plates, just bands, 135 and chains

Day 2
Squat
225/2x3
275/2x1
315/1x1
365/1x1
405/1x1
415/1x1

Military Press (explosive)
32kg (KB) 5x5

Chin-up
Bw/5
12kg/3
16kg/3
24kg/2x3

Day 3
225/2x1
275/2x1
295/1x1
2 Board Bench Press
315/1x1
335/1x3

Straight BP
225/3x3

Pull-up
BW: 5x5