12/31/08 Ladders

JM- KB warm-up

dbl C&P/Alt RR Ladders - 32s
3x1,2,3,4

After i finished these, i couldn't feel my toes it was so cold in my garage, I called it a day.

12/31/08 Morning JM

5:05 am Intu-flow - mix of level 2 & 3

12/30/08 Vareity Day

I was supposed to do Swings and TGUs, however I had some family business to take care of, so i never got around to it. Anyway, i am sore from the ladders.

I will be doing more ladders 12/31/08

Using the CST Science of Compensations for Kettlebell Lifting

Interesting blog post by Scott Sonnon yesterday. It deals with applying the CST methodology to KB sport.


Using the CST Science of Compensations for Kettlebell Lifting

12/30/08 - Morning Intu-flow

5:00 am

Intu-Flow - level 2&3 mixed - no spinal rocks or quad hops

Back to training

5:05 am

JM- Intu-Flow - a mix of Kb warm-up and levels 2 & 3


3:35 pm 

JM- KB Warm-Up

C&P ladders
3x1,2(1L) - 40kg
2x1,2,3 - 32kg

Alt RR - 32s
3x5

2A swings 40kg
3x15

1A Swings 20kg
1x10R/10L/10R/10L

After 8 days off, I was sucking wind. I need to focus more on longer swing sets.

Dec. 21st-28th

During my vacation, i just did Intu-flow. I did do one set of snatches but that is it. Back to the grind today.

Today and Off the Grid

Intu-Flow

I will be off the grid for a while returning on the 29th. I will be training, but may not add it here until then. I am on Vacation.

Today's practices

4:55 am

Intu-Flow

Day 4


4:30 pm

Kb Warm-up

FlowFit - Level 2  15 minutes

JM

DAY 3

Intu-Flow intermediate level

morning session..Evening CBs

4:55 am
Intu-Flow - Intermediate

3:45 Pm

KB warm-up

DAY 2

Rock It
4x10

A1. Rock it - 10
A2. Alt Shield cast -10

3 supersets

rock it
1x25

JM in the morning... Heavy day

5:05 am

Intu-Flow - Combination of Intermediate and kb warm-up

3:45 PM

KB Warm-up

Day 1

Alt RR 32kgs
3x5

Dbl Jerks 32kgs
3x8

1A Snatches 40kg
2x5/5
1x3/3

Dbl swings 32kgs - 1 set swinging outside legs
3x10

Dbl bottom up cleans(BUC) 24kgs
3x5

Sunday JM

9:30 PM

Intu-Flow

Morning JM....Evening Intu-Flow & FlowFit

4:35 am

Intu-Flow

4:15 PM

Intu-Flow - Intermediate level with Quad Hop and spinal rocks

FlowFit -  level 2 -  18 minutes - I worked on some level 3

2 minute set of bottom position of Trinity squat

Some hip flexor stretches from RIS

Intu-Flow...more intu-Flow

6:00 am
Intu-Flow


5:00 PM

I was sore from the Horse Power circuit, so I just did more intu-flow.

Morning JM... Old school day and a unexpected PR

5:00 am

Intu-Flow

3:45 PM

JM- Kb warm-up

I got today's circuit from Dave Randolph, Iron Body link on the right side. This doesn't have a name, but to me it is very old school. So since it comes from my hometown, I went old school and threw on some 2 Live Crew and did the following

Horse Power

Alt RR 5/5 - 32s

Dbl dead cleans 5 - 24s(1st round), 32s

1A jerks 5/5 - 40kg

snatches 3/3 - 40Kg - New PR. Until today I have never snatched it.

dbl swings 10 - 32kgs

dbl FSQ 5 - 32s

Rest 30s-60s between exercises, 2 min between rounds. Completed 3 rounds.

This workout was awesome. Great workout Dave!

Morning Intu-Flow....

4:55 am

Intu-flow - Intermediate

Morning JM....Snatches in the evening

5:05 AM
Intu-Flow - combination Intermediate and advanced levels.

3:45 pm

JM-KB warm-up

Snatches - 10 minutes- 32kg
4x10/10
3x5/5

Total 110 reps

LCCJ - 32kg - 2.5 minutes
2x5/5

I was toast after the snatches

Intu-Flow

1:00 PM

Intu-Flow Intermediate with some Advanced mixed in.

Off day

I did nothing but spend time with the family

I did Intu-Flow at 11:30 PM Intermediate level

Intu-flow and Flowfit

Intu-Flow - intermediate complete

FlowFit - level 2 and some level 3 for 20 minutes

no Kbs today, neck feeling much better!

JM only

PM

Intu-flow Intermediate mixed with warm-up

Spinal rocks and quad hop


Neck is much better today.

Morning JM.... Evening Rob Zombie and the Bent Press

4:45 am
JM - Intu-flow Intermediate mixed with KB warm-up. Only the Rooster for my neck. It is better but still sore. I will try KBs tonight. If painful, definitely FlowFit


3:45 PM
Threw on Past, Present and Future to begin.

JM- KB warm-up


Bent Press
1x1/1 20kg
1x2/2 24kg
2x1/1 32kg
1x1/1 40kg

C&PP - 40kg
1x5/5
1x4/4

Rows 40kg
2x5/5

Windmills 32kg
1x3/3

My neck started bothering me so I called it a day.

KB Compensatory - I did the following ones
Neck Roll
Locust
seal walk
Rabbit to camel
floor scorpion
seated shin box


I worked on some quad hop and tried spinal rock, but they hurt my neck.

AM stuff..PM tiger balm and ice

4:55 am
Intu-flow - combo intermediate level - no spinal rock or quads hops this morning. I seem to have tweaked the right side of my neck while transitioning from the neck circles to head nod/Stevie Wonder(Kb warm up). I am not really sure how but I did it anyway. I put on some icy hot and will play it by ear. i have done this once before last year doing SJ(super Joints).

FlowFit later today. Maybe the KB cool down also

PM

I didn't do anything this evening except apply some red Tiger Balm and ice to my neck. It feels much better now. Hopefully it will be ok for tomorrow's hevay upper body day.

Dec. 1st

5:00 am
Intu-flow combo - Intermediate, some advanced and the fox walk, foot roll and helix out of kb warm up

3:45 PM

JM- Sonnon KB warm up

Metcon Circuit- 3 rounds
A1. Jump Rope - 75 reps
A2. 1A swings 24kg - 10/10
A3. 1A FSQ 24kg - 10/10
A4. 1A snatches 24kg - 10/10
A5. Good mornings on 12" block - 40kg - 5 reps

1 minute between rounds.

I was seriously winded after this.

1A swings 20kg
3x15/15

First 2 sets were HS, last set was GS. Totally different feel. I will try some more with the GS stuff again.

Sunday's JM

Late PM

Intu-flow intermediate with some advanced thrown in

JM only

Intu-flow intermediate level - some advanced and kb warm-up thrown in

Worked a lot on spinal rocks and quad hop ellipses/ side to side rocks.

Hip flexor stretches

12 days of fitness

I signed up for this last year and received all kinds of cool stuff. Check it out if you want

12 Days of Fitness

Started the day off right...Finished with some conditioning

AM

Intu-flow - a mixture of intermediate(all) and KB warm-up(some shoulder and foot)

Flowfit - level 2 for 14 minutes. I did this more as yoga today, holding each pose. I spent a lot of time holding the bottom of the trinity squats in prayer position.


More than likely KBs this afternoon.

PM

JM- Sonnon KB warm-up

TGU 40kg 5 minutes

DBL Floor Press 32s
3x5

1A snatches 24kg - my conditioning sucks
20/20/10/10
15/15
5/5

1A swings -  20kg 4 minutes 10R/10L/10H2H
4x30

Next week I plan on focusing on swings, snatches and TGU at least 2 days next week. After I hit my year end goal of 50/50, I haven't really been doing any. my conditioning sucks, I had to use survival breathing during some of these. terrible!

Turkey day... Wishing all a

Happy Thanksgiving!

AM.

JM- Intu-flow Intermediate level.

Started with JM....finished with KBs, CBs and BW

I am off for the next 3 days, so I slept in. So I didn't get started until early afternoon.


Early PM

JM- Intu-Flow Intermediate level with some advanced thrown in. I also did the fox walk and foot roll out of the KB Warm-up. I am really starting to like the 4CBD drill. I feel that it is really opening my hips.


PM

Warm-up circuit - 2 rounds

a1. Jump rope - 50
a2. hindu pushup - 20
a3. hindu squat - 20

DBL KB Thrusters (clean, squat, press) 32s
3x3

DBL Swipes - 15s
2x10

Inward/Outward circles - 5 inward/5 outward counts as a set
2x10L/10R

Forward/backward Circles - Same as above
2x10L/10R

More Intu-flow later this evening. i am saving today's FlowFit for tomorrow, to work off the huge meal.

Today's stuff

AM

JM - Intu-flow beginner level with some of the Intermediate and Advanced mixed in. No spinal rocks or quad hops. saving them for later.

PM

Intu-flow - Intermediate Level.

I worked extra on Quad Hop and spinal rock.

11/24/08 AM & PM workouts

I implemented something new this morning. Early morning JM.

AM.

JM - Sonnon Kb warm-up with some pieces of Intu-flow Intermediate thrown in.

After I memorize all the Intu-flow, i will save the Warm-up for prior to KB and CB lifting.

PM

Used Preparatory Breathing

DBL Swings 24s - Performance Breathing
5x10


See Saw Presses 24s - Performance breathing
4x6

DBL Bent KB Rows 24s - Performance breathing
3x10

FlowFit Level 2 - 14 minutes - use a little survival breathing during this. I need to better synchronize my breathing.

Plan on more Intu-flow before bed

Intu-flow

All I did today was JM

Intu-flow Beginner level

I like what I did today. Some of the move in the KB warm-up are more advanced. Next week I may look into do both on my KB days.

I went back and did the intermediate level also. I will watch the advanced and master levels tomorrow

A trying day with a couple of bright spots

At 12:15, I received a call from my wife saying that she was told by a nurse to take my youngest son to the ER. I arrived at the ER at 12:45. We got home at 5:25. My son is fine with another follow up in 3 days. That is one bright spot. The other is that my Intu-flow DVD set came today. I am surprised it wasn't stolen, it was hanging half way out of my mailbox.

I am getting ready to watch the beginner section. I may try it later. If I do, I will post it.

No KBs today either

This the first time in in the last 1.5 yrs that I have not done any KBs. It actually feels good

I practiced the sitting version of 'Be Breathed' off and on all day at work today

JM- Sonnon's warm-up

Standing 'Be Breathed' 20 reps

Sonnon cool-down

I did up to the last 4 exercises. I still can't do the plow, my spine is still to tight, and my gut is still in the way. I am hoping 'Be Breathed' helps with that.

The locust and seal walk are awesome. The elbow lever is hard as hell.

I will try and do this more after each work out.

I plan on adding KBs back in next week.

More FlowFit tomorrow. I can't wait.

Another FlowFit day

JM - Sonnon Warm-up(I wish Intu-flow would get here)

FlowFit Level 2 - 17 Minutes

Held the bottom of a Trinity Squat for 2 minutes.

Just JM

Didn't feel like training so i just did JM - Sonnon warm-up. I am still waiting on Intu-flow to arrive.

JM, Flowfit and tried the cool-down

JM - Sonnon warm-up

Flowfit level 2 - 16 minutes

Tried the cool-down - I need a lot of help here.

Review of the 4x7 protocol and my next schedule

For the past 28 days i have been following Scott Sonnon's 4x7 protocol. All that i can say is that it is awesome. I am stronger and leaner. By adding in more JM and yoga (Flowfit - a Prasara flow) I am moving better. While i love the protocol, it has some effect on family life. With no days off for 28 days, it makes family outing difficult.

So for the next month i will doing the following to focus more on JM and yoga

MWF

JM - Sonnon warm-up until Intu-flow gets here

Breathing techniques

Flowfit

Compensatory cool-down(work on this)

TTH(maybe Sat)

JM- Sonnon warm-up

Breathing techniques

Metabolic 300/timed sets/other circuits

Compensatory cool-down(work on this)

CKC 2nd meeting

Day 28

JM - Sonnon warmup before I left for meeting

Z-health Nueral warmup 1 at CKC

Today was supposed to be flowfit, but with the CKC meeting, ended up doing KBs.

Will restart 4x7 after doing a cycle of the following:

MWF
Intu-flow
Flowfit

TTHSAT
JM- sonnon Warmup
KBs/CBs

My wedding anniversary and JM

day 27

JM

I can't wait until Intu-Flow gets here!

Today I celebrated my 12th wedding anniversary to my beautiful wife Teasha. We spent the day with our boys and shopping. It was a great time.

Metcon Day

Day 26 Metcon

JM- Sonnon Warm up


Maxwell metabolic 300 - dbl 24s - I only did the first 2 circuits 150 reps total

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x15
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups -  3x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x15

Intu-flow 2 DVD set on the way

After doing the JM from the KB foundation DVDs and loving it. I bit the bullet and bought the whole program. I am looking to take my JM to another level. Wish me luck

Heavy day

Day 25

JM - Sonnon warm-up

OA LCCJ 40kg
3x4/4

DBL LCCJ 32s 1 minute on/1minute off
1x8
1x7
3x6

Snatch Ladder 20kg/24kg/32kg 5 reps each weight  L/R - out of original RKC book

2 ladders


Windmills 20kg
2x5/5

Supposed to be a flowfit day

Day 24

Work would not leave me alone tonight.

JM interrupted by work

Flowfit -  2 cycles. paged and called and had to work.

Circular Strength Training

Here is a great description from Dave Randolph RKCII, AKC, IKFF, CST

Circular Strength Training

Moderate day

Day 23

JM - all 29 moves

Dbl LCCJ - 24s -  2 minutes 10rpm

OA jerks 24 -  2 minutes L/R - 10 RPM

Rack holds 20kg 1 Minute L/R

Dbl jerks 32s - 3x5

Dbl Snatches 24s -
2x10
2x5

Had to switch days

Day 22

JM - all 29 moves

Heavy day

day 21

JM

Dbl C&P 32s
5x5

Dbl Bent Rows 32s
5x5

Snatch 32kg
3x10/10
1x8/8

Low Intensity

Day 20

JM - All 29 moves

Flowfit Level 2 - 18 Minutes

No Intensity day

Day 19

JM

Making a gada that broke on the second swing

Well after 2 days for waiting for the concrete to dry. I realized after swinging it the first time, this would be cool. So I did it a little faster and the thing fell apart. I used a wooden pole off of a rack and well that didn't work to well. next week I will build another one with a pole off a post hole digger.

Moderate Day

Day 18

JM - all 29 moves . I am making progress on the handcuffs, gracie, and eagle



CB Mills
2x15r/l 10s
2x15 r/l 15s

Dbl Swipes
2x20 10s
2x15 15s

Hammer throws 15s
1x20 R/L

Presses

day 17

JM all 29 moves

Dbl MP 32s
5x3

MP 40kg
1x1R/0L

Push Presses 40kg
1x3R/L

Dbl seated presses 24s
3x4

windmill 20kg hand flat on floor
1x5/5

Flowfit and JM

JM - foundation disc 2 all 29 exercises. I have issues with hand cuffs, gracie and eagle.

Flowfit level 1 16 minutes - I went back to this level until everything is at level 2. There are 2 exercises that need to stay at level 1, the rest are pretty much level 3. I am trying to figure out how to incorporate level 3s with level 1s. A work in progress.

I have decided to get intu-flow soon so I can have all 4 levels of the program.

My new goal is to increase my flow!

JM

Day 15

KB foundation disc 2 - completed whole walk thru

I tried the cool down, but couldn't even do the plow.

I think my next purchases will be both Intu-flow and Prasara Yoga. I will get these soon. i really like the KB dvds, but i have to give them back. So I will go for the full programs.

CBs and JM

Day 14

This has been a busy day. The family and I demolished our deck today. This was here when we bought the house, and I didn't like it so it had to go. Then we headed off to the dump to get rid of the wood, I kept the posts though, I have a plan for those.

The wife and i brought our old 4:3 54" big screen up the steps and into the living room so I would have a place to do some of my DVDs and a place for us to eat since the boys have taken over to family room in the basement. This allowed me to break out the VCR and re-watch Scott Sonnon's CST VHS. Afterwards, i worked out

JM- KB foundation disc 2 5 reps per exercise

CBs

Snatches 2x10 L/R

Forward circles 1x10L/R

Backward circles 1x10L/R

Inward circles 1x10L/R

Outward circles 1x10L/R

In/Outward parries 1x10 L/R

Wall slides 4x10

I finsihed the day by making a Gada (Macebell). My Gada should be done by tomorrow.

An Intense JM day tomorrow.

JM and swings

Day 13

KB foundation JM 3 reps L/R for each exercise

OA swings 32s on the minute
12x10/10

Armbar 20# KB
2x3/3

Wall slides
3x10

Flowfit and the limitation that I have

Day 12

Flowfit Level 2 18 minutes

After I started flowfit, i have noticed some limitations that I have in mobility and ROM in my shoulders. After trying the JM exercises out of the KB foundation DVD, i could not even do the 'Hand cuffs' or 'Gracie' exercises without modifying them. So I have decided to implement more flowfit and jm along with the days dedicated to them. I may scale back on the KB and CB exercises to just bare minimum until I fix my anterior and posterier rotation. My session will be alittle longer, but I have to fix my shoulders.

JM Day

Day 11

I did just intu-flow free e-book tonight.

Nate came over and let me borrow his KB foundation DVDs for the weekend. The JM in there is awesome. i asked Dave Randolph if the full intu-flow is more in depth, and once i  have the answer, i will probably but the complete package.

Light Day

Day 10

Cold as hell. KBs are freezing!

Santches 24kg 5x10/10 - 4:20 sec.

CBs

Forward circle 2x10/10
inward pendulum 2x10/10
outward pendulum 2x10/10
Dbl armpit casts 2x10

Psuedo GVT

Day 9 heavy Day

Starting to get real cold in NE Ohio, so my bells were freezing. I did this to warm up

Pumps 10 reps

A few exercise from Flowfit level 2

Jump rope

Workout

Dbl MP - 32s - 10x3 - rest 30s between sets

JS Band Pull-up negatives - Used JS to achieve one rep. lower on the count of 5
5x1

Dbl snatches - 24s - 5x5

Felt awesome afterward. I really hate to admit that I can't do a pull up, it is kind of embarrassing. I will continue until i can get them. I have 2 JS bands, green and purple. I may need to get the one in the middle. The purple I can do for 2 reps, the green i can do 5 reps. The last time I did strict pull up was in 1989 at the weight of 230#. I have about 30 more LBS to lose. I am working on it.

Flowfit Level 2

Day 8

Decided to try level 2. This is very hard for me. i plan on sticking with this level for a while. I have two exercises that are difficult for me and those are the deck squat and spinal twist one. i need to memorize the names!

Heavy day tomorrow

R Phase and some Intu-flow

Day 7

Complete r-Phase

Complete Free ebook from 'free to move'

I think I will continue with both of these. I am still learning Intu-flow. i need to get the DVD.

Light day

day 6

CB Circuit

Shield cast 2x10 R/L

Arm Pit Cast 2x10 R/L

Inward Pendulum 2x10 R/L

Outward Pendulum 2x10 R/L

Head Cast 2x10 R/L

Completed 2 times

Worked on Mills. I seem to be doing them wrong per Coach Steer's video. I need to break out my VCR and watch the CST video again.

Heavy session and a TGU PR

Day 5

A1. DBL C&P - 32s - 5x5
rest 1 min
A2. RR - 32s - 5x5
rest 1 min

B1. DBL FSQ - 32s - 3x5
rest 1 min
B2. DBL Swings - 32s - 3x6

TGU - 40kg
3x1/1 - 1 min between sets

I may have tweaked my scapula muscle. Not sure yet, I will know more tomorrow morning. I will be applying Tiger balm and ice. I felt it on the last set of DBL Swings.

First shot at flowfit

Day 4

Flowfit Level 1 for 15 minutes

I really like this. I will try level 1 a few more times before trying it on Level 2. I found some issue, but soon I will have flow.

I will review this product on my store site soon.

JM day

Day 3 R Phase complete. i also did some intu-flow

Metcon day

Day 2 of my 4x7

Steve and i did the following

Me - CB circuit 15s.  Steven - CB circuit 10s. He did 5r/l on all except Mills which he didn't do.

Shield Cast 10r/l

clean to order - torch press 10r/l

arm pit cast 10r/l

Barbarian squats 10r/l

Mills 10r/l

Rest one minute. Repeat 3 or 4 times. I did 4 circuits. Steven did 3 circuits. i am so proud of him. This is the third day he has practiced with me. he has even started a version of the WD. Almost dinner time.

Z tomorrow then Flowfit Thursday!

Started 4x7 routine today

day 1 Heavy

I worked out with my son so I will list his training also

Me

C&P/Pull up ladders
3x1,2 (the 1st and last set on Left side was only one rep) - 40kg. I used a JS band for Pull up help

C&P/OA Row ladder
1x1,2,3,4 32kg for C&P, 40kg for rows

Windmill
1x3/3 32kg - First time i tried the 32kg


Steven

C&P/row ladder
3x1,2,3 20# gofit bell for C&P/20kg for rows

TGU - 10# gofit bell.
2x2/2


Metcon tomorrow

Finished cleaning the garage

Put up my shelf, and starightened up the work out area.

C&P 3x1/1 40kg

CB Alt shield casts 2x10

CB dbl Swings 2x15

worked with my oldest Steven on KB presses and some CB work.

I watched Flowfit last night. I really like it. I plan on starting it soon.

Change of plans

I was going to do a Metcon workout today, however i received my goodies from Rmax and REI today. I also bought 3 rolls of r13 insulation for my garage. So I spent today insulating my 'Courage Corner' along with chalking my bells. I also made a new set of 10# Clubbells. Tomorrow I will be adding in some shelves for my stereo.

Clubbells 10#s
dbl swipes
2x20

Dbl flag press
2x5L/R

Mills
2x15

quick day

snatches 24kg 4mins and 29s
20/20/15/15/10/10/5/5

2x10/10

Done.

Metcon tomorrow. I haven't done any Z this week, i may do it also, however the more Intu-flow that i do, i really like it. i may have to get it also.

New RKC Snatch Standards, is this true?

I have found some blogs referencing this but can't find it on DD site. So I am asking my RKC friends, is this true?

New RKC Snatch Standrads

-You will be given 5min to complete the test.
-You are allowed to make as many hand switches as you wish. The sum of both arms is scored.
-You are allowed to set the kettlebell down and rest.
-You are allowed to make multiple back swings.
*All other previous standards still apply.

MEN Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
60/132, 60
90/198, 80
90+/198+, 100
Open Class–24kg Kettlebell
Masters (50 and Over)–20kg Kettlebell

WOMEN Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
56/123, 60
75/165, 80
75+/165+, 100
Open Class–16kg Kettlebell
Masters (50 and Over)–12kg Kettlebell

*Remember that it IS called a challenge and it takes commitment and practice to achieve anything worth it's salt.

Check out this view

This is a shot from the roof of the new Miller Pavilion, the new Cleveland Clinic Heart Institute. This includes my co-worker Jim G and myself.

Tonight's go at the Metabolic 300

Put on Metallica-Metallica. Did some pumps and shoulder circles and began.

Metabolic 300 - dbl 24s. Completed all in 35 minutes.

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x10, 1x5
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups - 1x10, 1x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x10, 1x5

Rest 3 mins
15 Dbl Thrusters - 3x5
15 Double Alt Rows - per arm
15 Dbl high pulls - 1x10, 1x5
15 Jump Shrugs
15 Push ups on kbs

rest 3 min

10 See Saw Presses - per arm
10 Bent over alternating rows - per arm
10 Maxwell Manmaker 2x5
25 bear crawl - per arm
15 dbl swings

depending on how you count(per arm or whole) I either hit 295 or 345 . I actually feel pretty good. Real sweaty though. I really love this work out.

REI.com

REI has some great stuff if you have never checked them out.

I just ordered some chalk and Power Putty Hand Strengthener HARD. I can't wait to chalk my bells.

Just bought Flowfit from Scott Sonnon

When this arrives, I will begin on the 4x7 program. This was recommended to me by Dave Randolph. It breaks down like this:

Sonnon's 4x7
1 day heavy - Heavy KBs & Clubbells
1 day metcon - Metabolic 300
1 day JM - Z
1 day flowfit/bodyweight - Flowfit

Train 4 days then repeat for 7 cycles = 28 days

I can't wait until it gets here. From what i hear the 4 progressive levels are awesome.

I will have to finish my new set of CBs this weekend and also see about making that Mace or Gada from Steve Maxwell's Blog.

Light Day

Alt Shield Cast 3x6

Dbl Swipes 2x15

Mills 1x15R/L, 1x 10R/L

More Metcon tomorrow

Here is my session tonight

Maxercise Metabolic 300  - Dbl 24kg On broken down sets, 30s rest in between. I was sucking air at the end.

15 Dbl Swings
15 Dbl Snatches - 1x10 , 1x5
15 Dbl FSQ - 1x10, 1x5
15 Dbl C&P - 1x10, 1x5
15 RR w/ Push -ups - 1x10, 1x5

Rest 3 Min

15 Jerks
15 Bent-Over Rows (kb between legs)
15 Dbl FSQ - 1x10, 1x5
15 Dbl high pulls - 1x10, 1x5
15 crush push-ups 1x12, 1x3

Rest 3 mins
15 Dbl Thrusters - 3x5
15 Double Alt Rows
15 Dbl high pulls - 1x10, 1x5
15 Jump Shrugs
15 Push ups on kbs

rest 2 min

10 See Saw Presses - per arm
10 Bent over alternating rows
7 Maxwell Manmaker
13 bear crawl - per arm.

Only 265, but I was smoked. try again Wednesday

A little sore today

The circuits I did yesterday have left me feeling my muscles today. As of now, I plan on taking the day off.

Tomorrow I will try to make all 4 circuits.

Be sure to check out Steve's workout. It is awesome

Maxercise Metabolic 300

Tried something new today

I tried the following from Steve Maxwell's Blog.

The work out can be found here, Maxercise Metabolic 300

The workout: Steve uses dbl 16kg. I don't have any 16kg, so I used my 24kgs. I only made it through the first 2 ciruits

Circuit #1

15 Dbl Swings
15 dbl snatches - 3x5 for me
15 dbl fsq - 3x5
15 Dbl C&P - 1x10, 1x5
15 RR with Push-up - 3x5

Circuit #2

15 OH jerks - 1x10, 1x5
15 Bent Over Rows - 1x10, 1x5
15 dbl fsq - 3x5
15 dbl high pulls 1x8, 1x7
15 crush push ups 1x10, 1x5

Circuit #3

15 dbl Thrusters - 1x5 - I quit after this.


This is a bitch with Dbl 24s. I guess I need to either keep at this to I can do all or buy some 16s. I will list the rest of the Circuits, when i can complete them.

Pressing matters

Nate came over and we did some presses with the bulldog.

Here is my piece
c&p 40kg
1x1R/L strict (took 2 tries on L)

MP 40kg
1x2R/0L(unless I do the Cam Shaft from z first, I can't press it with my left. My shoulder always pops, then I can grind it out)

DBl C&P 32kgs
2x5

This was fun. We also discussed the CKC and training schedules and program. He also gave me a bolt that i will have to work on bending. He said it is harder than the iron mind blue nail, which i failed at the first time i tried. I will have to give it a shot later this week or next.

Circuits tomorrow

Metallica and my year end goal achievement PR

I was in a bad mood today, actually a little pissed off, so I taped my hands the way Rif shows on his blog, and cranked up Metallica. i proceeded to do some pumps. then on to snatches

Snatches 24kg
1x50/50 ( Kb actually flew out of my hand on the down swing of rep 48, picked up and completed) PR and Yearly goal
1x20/20
1x10/10

Done. Now I can proceed on to bigger and better things. I have a 13 week plan laid out I was going to implement 1/1/09. However I may do it sooner. Off day tomorrow unless I meet up with Nate for some training. Now what to reward my self with. Maybe a new DVD or Book... I will keep you posted.

Snatch Day

one arm snatches
2x25/25 24kg
2x10/10 32kg
2x5/5 32kg
1x15/15 20kg

high pulls 40kg
1x5/5

CKC workout

I worked with Paul on the cleans and high pull. We will meet again in 3 weeks at my house to tame the arc on his movements.

I did 2 arm swings with the 40kg on the minute for 7 minutes
1x20
6x15

Pressed the 40kg 1 rep L/R

CB Day

Alt Shield Casts
3x8

Double arm pit casts
3x10

Double pendulum
3x5L/R

Band assisted pullups
1x5

Nice and easy. I am saving up to bring the pain at the CKC inaugural meeting, just kidding of course

Another go at Maxwell's 300

Used 20kg - Made all 300 reps for the first time

1. around the body pass 10l/10r

2.halo 10l/10r

3. good morning x10

4. windmill 5l/5r

5. one arm swing 10l/10r

6. high pulls 10l/10r

7. snatch 10l/10r

8. clean and press 10l/10r

9. circular clean 10l/10r

10. squat and press 10l/10r

11. cossack curl 10l/10r - I getting farther, but still suck at these

12. reverse lunge and press 10l/10r

13. deck squat x10(2x5)

15. TGU 5l/5r

16. suitcase row 10l/10r

17. crush press situp x10

18. russian twist 10l/10r

19. crush pushup x10

Noticied something today

I had been doing direct forearm work from an old program from health for life. After I hit 40/40 last week I hadn't done any. With my snatch practice tuesday and tonight, my forearms were the first to give. So I added them back in.

Pumps 7 reps

Steve Maxwell Snatches - 24kg- completed in the duration of Black Sunshine 4:49
20L,20R,15L,15R,10L,10R,5L,5R

Snatch holds 24kg
2x60s L/R

Front Levers
3x5/5

Reverse Levers
3x5/5

Janda feet held by my 32kg
1x5
1x3

Actually taking tonight off KBs

Feeling weird, i can't explain it, so I will be doing Z and maybe some Yoga. I will do my hard snatches tomorrow.

Cleveland KB Club

I am trying to start a Cleveland KB club. I have invited 3 of the RKC that I know to join. This will be a meeting of the minds so to speak... I propose we get together for training and discussions on programs, nutrition and other S&C objectives..

If you live in the NE Ohio area please visit the site on the right and and vote if this interests you. I really hope this takes off.

L8R,

Todd

Callouses and sanding

My callouses are killing my snatches. As you recall I ripped 2 of them on my left hand about a month ago. Well they are back. I bought a pumice stone, which i can't find tonight, so I resorted to sand paper. This is the same sand paper I use on my KB handles, real rough. So I proceeded by doing dishes by hand to get dishpan hands, then proceeded to sand the hell out of them. This works great. Time to get more sand paper. Just thought I'd share my hand care treatment.

Train hard and enjoy the pain. Hard snatches are on par for tomorrow night, sweet!

tonight's easy snatches

Warm up
Pumps 5

Z - shoulders

snatches 24kg
1x20/20
1x20/20
1x10/10

High Pulls 40kg
5x3/3

Dead snatches 32kg
2x5/5

2 arm swings to eye level 40kg
3x15

Just Z

All I did today was Z R-Phase

Tonight's session

Z

2 arm swings 40kg
6x20

see saw press
3x3 32kgs
2x5 24kgs

Good Mornings 40kg
3x5

Swipes
2x10L/R

Yesterday's session

I used the 24kg and completed 2 rounds with 3 minutes between rounds

C&P 5L/R
Swings 10L/R
C&P 5L/R
C+FSQ 5L/R
C&P 5L/R
TGU 3L/R
C&P 5L/R
Snatches 10L/R
C&P 5L/R

Another Snatch PR

snatch 24kg
40/40  *PR*
20/20

dead snatch 32kg
5/5

1 arm swings 40kg
3x5/5

push presses 40 kg
1x2/2

Todays session

Snatches 24 kg
30/30

Hang Snatches 24kg
10/10

2 arm swings 40 kg - on the minute for 10 minutes
8x15
2x10

Toast!

Back to training today after illness

I will get back to training today after being sick Sunday and yesterday. I don't know what i had, but with the cold chills, shivering and a fever, I am glad i broke it after 13 hrs of sleep and Motrin. That was the first time I have been sick in a while.

Snatches and swings tonight.

Congratulations to my buddy Matt Schinabeck

My buddy Matt just returned from St. Paul as an RKC. Drop over to his blog and congratulate him. He was on Team Rif, so I can imagine all of cool stuff he learned. He will be posting soon about his experience, so check back often.

Congrats Matt!


http://northcoastkettlebells.blogspot.com

My First RKC Trainer

Nate Black, the first RKC, that I trained with, has created a blog. Feel free to check it out!

http://blacknate.blogspot.com/

Today stuff

Started at 10:30 am trying get the stump out of the ground and going to the dump to unload my truck. The wife and I redid the fence yesterday and tore down part of the deck, so i had a lot of stuff to dump. The stump is about 4.5-5.5 foot deep. This is a work in progress.  I finished at 3:00 pm.

I did the following for training. Short and sweet

20kg for all, 1 round

Swings 10L/R
C&P 5L/R
Swings 10L/R
C+FSQ 5L/R
Swings 10L/R
TGU 4L/R(new version)
Swings 10L/R
Snatch 5L/R
Swings 10L/R

Today's training

I did the following
C&P 5
Swings 10
C&P 5
C+FSQ 5
C&P 5
TGU 3
C&P 5
Snatches 5
C&P 5

I completed 2 rounds. the first round I used dbl 24kgs and rested for 30 sec twice during the sequence. On the second round I used the 20kg and completed the circuit straight though L/R.

My endurance still sucks

Snatches and swings

I am a little fried from all the GTG that i did today, but proceeded to train any way

R-Phase - complete

Snatches
1x20/20 24kg
1x25/25 20 kg

2A Swings 40 kg
5x15

Prior to training, my wife picked up a chain saw, so I finished cutting down the tree that i have been working on. I also cut another small one down.

Overall a great day!

GTG while at work

I will be GTG'ing the Bulldog while at work with Clean & Push presses. I will try on the hour.

6:30 am 2l/2r
7:35 am 2l/2r
8:35 am 2l/2r
9:45 am 2l/2r(strict)
10:45 am 2l(1 strict)/2r(1 strict)
12:00 pm 2l/2r
1:25 pm 2l/2r

Bulldog arrived

OK, tonight was snatch night but my Bulldog was here so i just had to play with it

Snatches 24kg
1x30/30
1x20/20

Swings 40kg
1x5/5

2 handed
3x10

Tried to press
I got 1R/0L

When I tried the 40kg in Dec, it was easier. i also weighed more and had just finsihed ROP with the 32kg. Looks like I will start with some GTG during the day and then into the ROP again.

Tonight

Since my bulldog will be here tomorrow, I didn't train however, I worked on the yard, cut more of my tree down (stump is left) and started the process of demolishing my deck. I am removing the old and building a new one. Nice workout in itself.

Training tomorrow!

Swing day

Football Sunday, so just swings. I will be going back to ROP when my bulldog arrives later this week.

Swings on the minute

OA swings 32kg
7x10/10

2 arm swings 32kg
3x20

200 total reps in 10 minutes. I am sore from yesterday.

Maxwell 300 Kb part deux

I tried this with the 24kg today. Not bad but only got 294 reps



1. around the body pass 10l/10r

2.halo 10l/10r

3.good morning x10

4. windmill 5l/5r

5. one arm swing 10l/10r

6. high pulls 10l/10r

7. snatch 10l/10r

8. clean and press 10l/10r

9. circular clean 10l/10r

10. squat and press 10l/10r

11. cossack curl 10l/10r - I have never done these so I went as far as I could go and curled

12. reverse lunge and press 10l/10r

13.deck squat x10

15. TGU 5l/5r - only got 2l/2r new TGU

16. suitcase row 10l/10r

17. crush press situp x10

18. russian twist 10l/10r

19. crush pushup x10

No Training but ordered a Bulldog

My parents are up from KY so I took the night off. I also ordered a Bulldog from performbetter. It will be here in 7 days. I can't wait......

One goal down

Today was my other snatch day so here is the session.

Parts of Z-health shoulders and t-spine

Snatches 24kg
36L/38R - PR - I made my RKC numbers

20L/20R - 24kg

30L/30R - 20kg

Farmer's walk dbl 32kgs
2x 45 seconds

2x 96 ft.

Sweet on to my goal of 50L/50R. I could have gotten one more on my left however the callous on my left ring finger was on fire. i stopped before ripping it. I used the corkscrew technique on my left. I need to try and do it on the right, but it just feels weird.

Light day

Yesterday i did a light session.

Snatches 24kg
25,25,20,20,15,15

Forearm work

That was it. Short and sweet!

I also torn a very small phone book, later in the evening.

Yoga for dummies

While redoing my basement today, i found my old copy of "Basic Yoga for Dummies", so I thought I'd go through it. I completed the 'Daily Dozen' for six breaths each.

1 Cat pose
2 Mountain pose
3 Standing Forward Bend
4 Lunge
5 Tree
6 Standing Side Stretch Pose
7 Downward Facing Dog
8 Cobra
9 Child's pose
10 Seated Spinal Twist
11 Seated Forward Bend
12 Final Relaxation pose

I feel really relaxed and good. I may have to continue using this tape. Just hope my VCR doesn't break :)

No Training yesterday

I didn't feeling good yesterday, so I took the day off. I spent the day working in the basement. i moved our room into the small room down there and I am creating a family/game room. I took off work today to finish the chore. I plan on training later this evening.

Steve Maxwell's 300 KB workout

I was supposed to do the second RKC workout today, but I got a chance to to Steve's 300 KB workout and thought I'd give it a try. Here is the workout. I used the 20kg, since i don't have a 16kg. I only set the bell down after I failed to get 10 on the deck squats.

1. around the body pass 10l/10r

2.halo 10l/10r

3.good morning x10

4. windmill 5l/5r

5. one arm swing 10l/10r

6. high pulls 10l/10r

7. snatch 10l/10r

8. clean and press 10l/10r

9. circular clean 10l/10r

10. squat and press 10l/10r

11. cossack curl 10l/10r - I have never done these so I went as far as I could go and curled

12. reverse lunge and press 10l/10r

13.deck squat x10 - only go 7 reps

15. TGU 5l/5r

16. suitcase row 10l/10r

17. crush press situp x10

18. russian twist 10l/10r

19. crush pushup x10

So I only got 297 reps, but hey for my first time doing it, I'll take it. I need to work on my deck squats and cossack. Overall it is a pretty challenging workout. I like it

Circuit #1 day

C&P 5L/R
Swings 10L/R
C&P 5L/R
C+FSQ 5L/R
C&P 5L/R
TGU 5L/R,3L/R
C&P 5L/R
Snatches 5L/R
C&P 5L/R

I completed 2 rounds, 2 min between rounds. Used the 24kg. The first round was really good. I even got 5/5 on the TGUs with one hand switch. On round 2, I only set the bell down twice after FSQ and once again after Snatch. Much better than last week. I will not add another round until I can do both rounds without putting the down during the round.

9.0: Live and a Snatch PR

Snatch day for me so I threw on Slipknot 9.0:Live disc 1 to start the session.

I did the some SJ and Z for shoulder, T-Spine, and elbows.

Then decided to go heavy with the 32kg, but i didn't feel it so I switched by to the 24kg and hit a PR on the first set

Snatches
1x5/5 32kg
1x30/30 24kg *PR*
3x20/20 24kg
1x10/10 24kg

OH Walks 24kg
2x 1minL/R

Some forearm work. So I am now 7/7 away for the RKC Test and 20/20 for my year end goal. I feel both are achievable by then if not sooner. Thanks for reading! I have a demo in about an hour, gotta go.

My son's first football game yesterday

Well, my son's team lost, 22-16. I believe that the cause of this was conditioning. Even though there over 60 boys on the team, the coaches insist on having the the first team offense also be the first team defense. Only one other boy got in besides the starters. The other team was subbing almost every other down. They beat us in the last 3 minutes of the game.

I understand the process, I played football, but for a 8th grade team, all kids should at least get in the game. JMO.

Snatches later today, can't wait!

Snatches

Halo 10/10

Pumps

Snatches 24kg
3x20/20

Dead snatches 32kg
1x5/5

Snatches 20kg
1x25/25

My forearms are my weakest link so i started doing some exercises out of HFL power forearm routine. I will outline at a later date.

Off tomorrow, I have to see my son play. More Snatches on Thursday.

Nate Black is coming over for a visit and so are friends of mine that just got KBs. I will proceed to show them swings and TGUs.

Off day and a battle with a tree

No training, but I did battle with the apple tree again today. Since my last trimming, apples are feeling my yard. So I broke out the sawzall and proceeded to cut down more limbs. I was making progress until my blade snapped in half. I decided to use a hand saw. Talkin' about a work out. What is left of the tree will require a chain saw. I will either have to rent one or borrow one. The tree has to go!

Snatches are on par for tomorrow. I can't wait.

training schedule modifications

My oldest son has football games every week on Wed/Thursday evenings, so i will be changing my schedule to accommodate his games. I am moving to an all weekend schedule doing circuit training Fri/Sat/Sun. I will be doing Snatches on Tues and either Wed/Thursday depending on his games. This leave Mon and either wed/thurs as off days. I will do Z or body flow/flow fit on these days. I may also do Clubbells on these days. For now, I will be doing the RKC prep workouts outlined by MRKC Brett Jones in the second to last Hard Style. I have a goal in mind, while it is not the RKC, I still have one. I will elaborate on this later. These type will work on my weakest part, endurance.

This change also leaves time for me the work with the new people I have gotten into KBs last week. All 3 of them ordered KB last week.

I am trying to decide what new bell to get. I have benn thinking about dbl 16kg. That would give me something to do on my light dbl days, when i get back to them. However, i have already done some ladders with Nate Black's 'bulldog', so I could get one of those. I just feel there is so much more i could do with dbl 16s. I will have to see when the time comes.

Today's session

c+fsq 5L/R
swings 10L/R
c+fsq 5L/R
c&p 5L/R
c+fsq 5L/R
TGU 3L/R
c+fsq 5L/R
snatch 5L/R
c+fsq 5L/R

First round with 24kg, last round with 20kg. I made it through the the first round without rest. Rested 2 min, then started with lighter bell and wussed out and rested between pairs.

My goal is to make each of the last 3 days sessions, 3 rounds each with only 1 min rest between rounds. No rest between exercises.

Today' Practice

Swings 10L/R
C&P 5L/R
Swings 10L/R
C+FSQ 5L/R
Swings 10L/R
TGU 3L/R
Swings 10L/R
Snatch 5L/R
Swings 10L/R

Used the 24kg and completed 2 rounds

After 2 days off

I thought I'd try one of Brett Jones' RKC Prep workouts to see where I am. Well of course i tried with dbl 24s. Well i found out, I am not ready endurance wise. Here is the work out

C&P 5
Swings 10
C&P 5
C+FSQ 5
C&P 5
TGU 3L/3R
C&P 5
Snatches 5
C&P

I completed 2 rounds with the 24s, however I had to put the bells down on both rounds after swings, FSQ, & snatches. My endurance sucks. For some reason my Biceps pump while holding the rack position even though my elbows are tucked on my sides. I have much more work to do.

No training today - My son had a football game

I didn't get to train today. My oldest had a football scrimmage that last 2 hrs in the rain. Then by the time we picked him up and got home it was 6:45 pm. SO I will do my VO2Max session tomorrow.

Short and quick grind session

I had a conference call to get on so I had 15 minutes to train so here is what i did:

A1. dbl c+fsq+p - 24s - 5reps
A2. RR - 24s - 5/5 reps

Completed 5 rounds

VO2 max day

Well i will say that the sanded handles are better and smoother for snatches. That and the heavy wrap I applied to my left hand, allowed me to train.

VO2Max 20kg
36x7

Tactical frog - 5 reps

The a co-workers significant other came over. I started him with Face the wall squats and pumps. I proceeded to demonstrate Swings, 1 and 2 handed, cleans, presses, tgu, front squats and snatch. I started him with 2 arm swings with my 8kg. After a few practice sets he wanted more so he did the following.

2 arm swings 5x10 on the minute with jogging as active rest

1 arm swings 5x5/5 on the minute with jogging as active rest

I told him he had just completed 100 swings in 10 minutes.. He was amazed.

Then onto TGU. I had him do naked ones for 2 reps each side. Then 2 reps each side with my 4kg and then with the 8kg.

I then explained the the program minimum and he said he was hooked. That makes a total of 15 people that i now have convinced on the benefits of KBs.

A Great day!

KB sanding

Well my left hand hurts like hell today. So i proceeded to sand my 20kg today. It turned out real well, so I did my pair of 24kg even though they were fine. I ran out of sandpaper or I would have done my pair of 32kg. Those will be next. I now need to find some chalk locally or order some off the internet to finish them. I hope my hand is better by tomorrow. Even if it is not, I will tape and continue with my VO2Max training.

VO2 MAX, Slipknot & ripped callous

Started the day by cleaning up my workout area, the garage. This took me 2.5 hrs. Nice and clean though!

Once finished, I threw in some Slipknot and proceeded with my VO2 Max with the 20kg.

Everything was going great until on I ripped 2 callous on my left hand, on my middle and little fingers. I finished my right hand and called it a workout. I am going to sand my 20kg lifeline handle tomorrow to see if that makes a difference. I don't have the problem on my PB KBs!

I was feeling great when this happened. I am sure i would have hit 50 sets today. anyway here is the workout

30x 7 reps

Not felling it today

I am not feeling it today. I will do my scheduled VO2 Max tomorrow. I just feel tired.

Press and pull ladder

I haven't done any ladders with the 32kg since Dec., so I thought I'd do some

C&P/Pull up combo (JS Band)
1x1,2,3,4,5
1x1,2,3,4,3 - my form was deteriorating so i quit. The pull ups on the last 2 rungs were mostly negatives. I still suck at pull up. I may need to GTG them, but I don't have anywhere at work to do them. That is kind of a problem.

Deck squats 20kg
3x5

That is it. More VO2 max tomorrow.

VO2Max day

Halo 5/5 with 8kg

Pumps 7 reps

VO2Max 20kg
40x7 reps

DBL swings 24kgs
3x10

Done

Grind circuit

R-Phase

I did the following circuit 3 times

BUP 20 kg 3x5/5

JS band Pull-ups 1x5, 2x4

DBL FS 32kgs 3x5

Windmills 24kg 3x5/5

Finished with the following

Hindu Push-ups 20 reps

Hindu Squats 25 reps

Afterward, I proceeded with cutting down an annoying Apple tree in my backyard.

VO2 max day

VO2Max 20kg :15 :15 - Increased over last week.
32 sets x 7 reps

2kg snatches 2x8/8

Jandas 1x5

Double swipes 15s
2x10

Quick Grind session

Bent Press
24kg 2x1/1
32kg 2x1/1

Pull-ups - JS Band Assisted
4x3

New TGU - just trying it
20kg 1x1/1

The new TGU will take some time to get used to. I like the old way better. But if I ever want to be Certified. I will work on the new way.

Today

I took last night off.

Today I did the following

DBL Swing Descending set w/24s
15,15,12,12,10,10,8,8,6,4

45s between sets

Done!

presses and squats

Started off with R-Phase

C&P ladder 20kg
2x1,2,3,4,5

BU C&P Ladder 20kg
2x1,2,3,4,5

SLDL 20kg held in opposite hand
3x5/5

BB OHS 95# - all the free weights i have - I still suck at these
4x4

VO2 Max day

I started off the evening with digging and tilling the area my pool left. I rubbed two blisters, one one each hand.

So for snatches I had to put on the cut sock.

VO2Max - I haven't done these since last calender year. So took it easy
20kg - 30x7 reps :15 :15

Shield casts 15# 2x10/10

Mills 15# 2x10/10

done

Grind day

R-Phase

C&P/pullup ladders- 32kg and JS band used
3x1,2,3

Deck squats used 20kg for 2 sets and the 8kg for 2 sets
2x5 - legs rocking back
2x5 - legs stay planted on ground

Snatch holds - 24kg
2x 1min each arm

Ballistics today

started off with swings

1 arm swings on the minute with the 32kg
8x10/10
2 arm swings on the minute 32kg
2x20

one arm LCCJ - complete 7 and rest then hand switch on the minute
6x7/7 24kg
2x7/7 20kg

done

Today's presses

waiter presses 3x5/5 20 kg
BUP 2x5/5 20 kg
bup C&P 1x5/5 20kg, 1x3/3 24kg

Pullups with JS bands - I still suck at these even with bands. Done from my garage rafters. i need to make something a little better than rafters.
4x3

No training yesterday

No training yesterday, but it was busy. We took the pool down & cleaned house.

Yesterday's session

R-phase

one arm LCCJ 24 for 10 minutes - 5 minutes each arm - 6 reps on the minute switch after first 5 minutes complete

one arm snatch 24 went the whole 10 minutes but only got 180 reps - performed SSST style, multiple hand switches and set the bell down to rest.

Grind Circuit

C&P (24kg) 5/5

Alt RR (32s) 5/5

dbl fs (24s) 10

Windmills (24) 5/5

Completed 3 rounds.

Short and sweet!

Going to make some changes to my current sessions

As much as I like the PHA stuff, I tried something different tonight and failed on what i wanted due to so it is time to simplify and focus on what I want at the moment.

Tonight's session

DBL LCCJ (24s) - 10x6 on the minute - on the first 4 minutes i didn't set the bell down. This liked to kill me.

one arm snatches 6x10/10 on the minute - right after LCCJs - I failed to make 10 minutes!

So the changes are as follows

MWF - Ballistics - choose one from A & C. I like the burn from LCCJ and the endurance hit!

A1. swings- dbl or single,

A2. Snatches - VO2Max, SSST, 5/5 for 20 min, etc

B. LCCJ - single or double

C1.Rack holds

C2. Snatch holds

TTHSAT - Grinds- chosse one from C & D

A. Rows - various

B. Squats - various

C1. DL

C2. Presses

D1. TGU - I need to add these back in

D2. Windmills single or dbl

R Phase and some shoulder work

Z-health R Phase

wall slides 3x10

Last Nights PHA Circuit

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Slow and controlled sit ups 5

I completed 5 rounds. I used 32s for rows and c&p for the first 3 rounds. Switched to all exercises 24s for last 2 rounds. No rest (minimal on later rounds) between exercises. 1 min rest between rounds. This was a smoker last night!

Z and shoulder mobility

Wall slides 3x10

OH Shoulder shrugs 3x10

Shoulder dislocates 3x5 - purple JS band

Full Z Rphase

PHA Day

Clean and push press 10 L,R
One arm Bent rows 10 L,R
One arm snatches 10 L,R
One arm FS 10 L,R
kb pass between legs 10

Completed 4 rounds this week. Minimal rest between exercises, 1 min rest between rounds. I used the 24kg for the first 3 rounds, the 20kg for the last. I found an issue with my left side while doing clean or snatches. i was squatting more than sitting back. I corrected this. I don't seem to have the issue on swings or double work. I will keep monitoring it. It made the last 2 rounds easier.

Done

My oldest son doing some KBs

Here is a pic of my son doing KBs in late June. he turned 13 on Wednesday.

Last nights session

Wall slides 3x10
OH stick shrugs 3x10
shoulder dislocates 3x5

Alt shield casts 3x6
Mills 3x12 L/R

Then i ran my son and one of his friends through some football drills
Bear Crawls
Burpees
Crossovers
motion drills
back pedaling
Then they both want to be receivers ( my son TE), so i had them run some routes
sprints

Nice change of pace

Humid and sweaty day yesterday

A little humid in Cleveland yesterday. It was my Speed and explosive day. here is what i did.

Explosive Squat Shrug 3 reps

Full Body Attack 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Front Snatches 3 reps

Complete 5 times - 1 min rest between exercises

I used the 32s for all except the front snatches(24) for the 1st 4 rounds. Last round was all 24s

Shoulder mobility, Z and Snacth holds

Wall slides 3x10

OH stick shrugs 3x10

20kg snatch hold 3x 1minute L/R

Z rphase

Today's PHA circuit

DBL C&P 5
DBL Bent Rows 6
DBL FS 10
DBL Swings 8
Slow and controlled sit-ups 5

I used the 24s and completed 5 rounds with 1 minute rest between rounds. On last set of squats, I had to put the bells down after 6 reps, caught my breath and finished the last 4 reps. Then continued the round.

Done

Saturday's session and today's

Sat.
Shoulder mobility

Wall slides 3x10

OH stick shrugs 3x10

shoulder dislocates 3x5 purple JS band

One arm swings 32kg
1x10/10/10/10
4x10/10

Sunday

While grilling, I did the following
LCCJ 32s
2x5
4x4

Early seesion Toady

My family is coming home today, so i worked out early today.

PHA

One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs 10

I completed 3 rounds no rest between exercises. I also used the 24kg for the 1st time. I need to improve on the rounds........

More CBs and SHoulder mobility

Shoulder Mobility

Wall Slides 3x10

OH stick shrugs 3x 10

Shoulder dislocates 3x5 purple JS band

CBs

Alt shield casts 3x6

Double armpit casts 3x10

hammer throw 3x10/10

Warrior Diet observations - Do it the way Ori lays it out!

There have been some heated discussions of late on the DD nutrition forum regarding the science and effectiveness of the WD way of life. I have been doing the lifestyle since Feb. as I have stated before. Since i get up for work @ 4:50am, I had been eating my evening meal around 5:30 PM. This past Sunday, I pushed it back until 7:30PM and I have seen a difference by doing this. I am more vascular, and my stomach is flatter and tighter. For those of you thinking of trying, do it by the book, don't deviate as I did. I will continue eating at this later time. This even make the lifestyle more appealing to me!

Todd

Explosive day

I used the 32s for the workout

Explosive Squat Shrug 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch 3 reps

Complete 4 times - 1 min rest between exercises

Done

Shoulder mobility, clubbells, and some heavy bag work

Shoulder Mobility

Wall slides 4x10

Overhead stick shrugs 3x10

Scapula pulls 3x4 with purple JS Band

RKC armbar 20# Kb 3/3

Clubbells

Alt shield casts 3x6

Double Armpit casts 3x10

Ironcross 3x5

Heavy bag work

I haven't done much with this in awhile. I have been focusing on my other goals rather than my Kenpo training. I think I will add some of this back in on T-TH-Sat workouts.

I practiced Short form #1 (both Sides) Then did the following on heavy bag.

Lead blast r/l
lead backfist r/l
rear hand hooks/ridgehands r/l
front thrust kick r/l for not doing these for awhile my height is better
drag step lead roundhouse r/l
rear wheel kick r/l

I performed 5 reps r/l.

I will start increasing reps after awhile.

L8R

PHA Night

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Jandas using KBs to hold my lower legs 5



Complete 5 times - no to minimum rest between exercises

I only got 4 times, my shoulder started aching again. Time for some more Z

Next 8 weeks of Training

For the next 8 weeks i will be doing the following

KB on MWF

Monday - PHA day

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Jandas using KBs to hold my lower legs 5

Complete 5 times - no to minimum rest between exercises

Wednesday- Speed and explosive day

Explosive Squat Shrug 3 reps

Full Body Attack/ Full Body defense 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch/Front Snatches 3 reps

Complete 5 times - 1 min rest between exercises

Friday - PHA or descending sets

PHA

One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs 10

Complete 5 times - no to minimum rest between exercises


Descending sets - Dbl swings or snatches

15,15,12,12,10,10,8,8,6,4

1 min rest between sets working toward 30, 15

On T-TH-Sat

I will be doing Z, CBs, and stretching

CB Work

Alternating Shield Casts 3x6

Double pendulum 2x5

Double armpit casts 3x10

Rt shoulder is a little sore (slept on it wrong), so called it a day

Today's session

A1 double MP 24s

A2 alt RR 24s

5x5 for the above

Double swings 24s - descending sets
15,15,12,12,10,10,8,8,6,4

Done

Stress and fatigued

Work has been real stressful this week so i took last night off and went easy today.

CB work

Alt shield casts 3x8

Mills 3x8

Iron Cross 2x5 pause for 2 sec on hold

A full body circuit tomorrow.

Tonights session

Halo 20kg 5/5

Double LCCJ 24s - 1 min on , 1 min off - 15,13,12,10,10

Circuit
Double See Saw press 24s - 5/5
Double FS 32s - 5
Alt RR 32s - 5/5

Repeated 3 times

PR Night

Started off feeling real good. SO I thought I d' see what i could do tonight

1 arm snatches 32kg 5x10/10 7 minutes (PR- Last time 10 minutes for 100 Reps)

2 minutes rest

1 arm snatches 24kg 5x10/10 5 minutes


2 minutes

Double swings 24s 15/15/12/12/10, 30 sec rest between sets


Done

short and sweet Grind session

BUP 20 kg 3x5/5

double SLDL 24s- 3x5/5

Slingshot 24 - 2x10/10

Deck squats 20 2x5 - PR for me, I have never been able to get back up cleanly until today. It helps that a majority of my belly fat is gone and my legs are stronger from all of the double FS I have been doing.

Done

Snatch day

Double Snatch descending sets - 24s
10,10,8,8,6,6,4,4,2,2

Double high pulls 32s - 3x3

I was going to do some high rep snatches with the 20kg, hoping atleast 37/37, however, I ripped the same callous I ripped on Monday, my tape came off. I ended up with
2x15/15 20 kg.

I think I will just stick with the Double snatches for awhile.

Done

Quick Session

DBL LCCJ 24s 1 min on , 1 min off 15,15,15,10,10

DBL Bent rows 32s - 5x5

Windmill 2x5/5

done.

On LCCJ, I am trying build some strength endurance with these. When I hit 15 for all 5 mins, i will decrease the rest to 30s and repeat process. Then when i can go 5 min straight, I will and in more minutes

Tonight

Double Swings on the minute for 12 minutes

First 6 minutes - 24s 15 reps/min chest level

Next 4 miutes- 32s- 10 reps/min sternum level

Last 2 minutes - 24s 10reps/min chest level

Tried snatches, but my ripped callous said no. Plus I am a little sore from Monday's snatches in the trap region. i emphasized the high pull on all snatches.

Shoulder mobility

Wall slides 2x10

Overhead stick shrugs 3x10

Scapula pull aparts 2x5 purple JS band

Progress....... one year later

Ok, it has been exactly one year since I got my first KB. Now I have 7 of them and some clubbells and sandbags...etc. I will have to say all the hype about KBs are true. I have lifted weights since I was 13 and I have made the most impressive gains in strength and conditioning ever. When i started my get back in shape quest in 4/2006, I went back to my old standard BB workouts. All I did was get bigger. I have always hated cardio so I never did any. So in 6/2007, I emailed my old IT buddy Dave Randolph asked a few questions that he answered. I bought on and it was delivered on my birthday last year. Back then I had a 46" waist and weighed around 280lbs. In 06, I was 325 (or more) on my 5'10" frame. So in one year, I am down under a 42" waist and weigh around 265-270. Doesn't sound like much, but I have lost a lot of fat. Last year I was wearing xxxl shirts, I can actually wear xl shirts now. I am impressed with the progress this cannonball with a handle has made in my life. I am forever changed.

I also started on the warrior diet back in 2/08. I stated earlier that I would stay on it until my B-day and then decide whether or not to continue. Well, I love it also. I am going to continue. I love the energy and the freedom it allows me. To that extent, I will be starting a food journal after reading a great post on Dave Randolph's site, http://www.iron-body.com/index.php/Diet-&-Nutrition/Keeping-a-Food-Journal.html. The URL for my journal is http://pigram86wd.blogspot.com. I will start tracking tomorrow.

Thanks for reading

B-Day and one year anniversery of KB

Well I turned 40 today, and today happens to be the day i got my first KB last year. My body, strength, and conditioning have really improved in the last year. I thank it all to KBs, and for the last 6 months the WD.

I had to break my WD schedule today, my wife had a big dinner fixed when i arrived home, so i ate. It was awesome. Then had a little cake.

2 hrs later workout time

Double LCCJ 24s- 1 minute on, 1 minute off. For 5 rounds. Reps went like this, 12,12,12,10,10

Circuit
Double FS 5 reps
RR 5/5 reps
Windmills 5/5 reps

Repeated twice used the 24s

Short and sweet. My left hand is killing me after ripping a callous yesterday.

That is it.... going to enjoy the rest of the evening.

A nice hot and muggy day in NE Ohio, I love it

Nice hot and humid here today, just like back home in KY. I wish all summer was like this! If you have been following my training, I have been trying some new routines the last 8 weeks, with great success. But for a while, i am going back to some basics, so here is how it went tonight.

I haven't been doing many high rep swings or snatches, so that is what i did tonight.

Snatches 24kg
2x20/20
2x15/15 - Ripped a callous on my left hand- taped it
2x10/10
2x5/5

Not great, but ok

Swings - light 20kg
4x10/10

That's it.

A grind cycle tomorrow!

Today

One arm swings

32kg 10/10 for 10 minutes

24kg 10/10 for 2 minutes

Short and sweet

Last 5x5 workout

A1. Double seated MP 5x5 24s

A2. RR 5x5 24s

B1. Double FS 5x5 24s

B2. Double swings 5x5 24s

Double Windmills 2x5/5 24s

Wishing everyone a happy and safe 4th of July

Everyone be safe and have a good one.

No training today. My b-day is next Tuesday, but i start my on-call shift on Monday, so this is going to be my weekend. You only turn 40 once!

Be safe!

Tonight's practice

A1. Double Floor Press 5x5 32s

A2. Double Rows 5x5 32s

B1. Double FS 5x5 24s

B2. Double Snatches 5x5 24s

TGU 2x5/5 24kg

CB Circuit

Alt shield casts 5 reps

Iron Cross 5 reps

Double Pendulum 5 reps

Double Armpit Casts 5 reps

Repeated 3 times

RKC Arm Bar 2x3

Shoulder mobility

So so session today

After throwing football yesterday, my shoulder is sore or tender how ever you want to call it. I applied Tiger balm this morning, and by training time it felt better. I applied some more and headed out to the garage. I did the following

Halo 5/5

A1. Double MP 5x4 32s - I just didn't feel the 5th rep on any set so I stuck with 4 reps

A2. Alt RR 5x5 32s

B1. Double FS 5x5 32s

B2. Double swings 5x5 32s

Double Windmills 2x5/5 24s

Some stretches

Done

Got together with Matt for some fun today

Matt and I meet at a park for a little training and discussion.

My active rest day

Double fs 1x5 32s

Dead snatches 1x5/5 32

Full body attack 1x3 32s

Double Shield casts 2x5

Mills 2x10/10

Double swipes 1x10

It was Matt's grind day so he did more sets than I did. His conditioning has changed drastically since the last time we had trained, before he hurt his RC.

We discussed how each others training was going and about his preparation for the upcoming Sept RKC (he is going to smoke it IMHO).

We then played some football with our boys. It was a great way to spend a Sunday morning.

Be sure to keep up with his progress at http://northcoastkettlebells.blogspot.com/.

My last week of 5x5 starts tomorrow. I can't wait to push it to see if i can do FS with the 32s all week.

Rob Zombie and Kettlebells

Started my session by jamming to Past, Present, & future CD. It is a great album. If you like metal, I highly recommend it.

A1. Seated MP 5x5/5

A2. RR 5x5

B1. Double FS 5x5

B2. Double swings 5x5 I was actually getting to eye level on all sets today. My hip snap must be improving.

TGU 2x5/5

All done with the 24s!

I have been really concentrating on reverse power breathing this week. I feel that I was having a leaking problem, but it was really better this week.

That is it!

Active rest

Z

CB
Alt Shield Cast 3x5

Mills 2x10

Double Swipes 2x10

Double shoulder cast 2x5

RKC Arm Bar 2x3

Finally got double 32 FS 5x5

A1. Double Floor Press 32s

A2. Double Bent Rows 32s

B1 Double FS 32s

B2 Double Snatches 24s

Double Windmills 24s 2x5/5

CB and Z

Shoulder mobility

Alt head casts 2x5

Double shoulder cast 2x5

Alt Shield Casts 2x5

Double pendulum 2x5/5

R Phase

Tonight's 5x5 Medium session

This was supposed to be my heavy day, I wasn't feeling it so I switched to medium.

A1. Double MP 24s 5x5
A2. Alt RR 24s 5x5

B1 Double FS 24s 5x5
B2 Double swings 24s 5x5

Double windmill 24s 1x5/5 Right groin muscle was aching so i switched to Single windmill
Windmill 20kg 1x5/5

Tactical Frog and some stretches

Tonight's 5x5 and a Snatch PR

A1. Seated MP 20kg 5x5

A2. RR 24s 5x5

B1. Double FS 20kg and 10/20 lbs KBs 5x5

B2. Double swing 24s 5x5

Double Windmills 24s 2x5/5

I felt real good afterwards so I threw on some Rob Zombie I thought I'd try some snatches. i haven't been doing any high rep snatches for awhile. So I proceeded to get 28L/28R. That is a PR for me. I still need to get 37/37. These new workouts have been working.

I will be modifying my workouts after speaking with my buddy Dave Randolph. i will be going heavy on Monday, Medium on wednesday, and light of Friday. I need to get another 20kg so i can have doubles.

Full R-Phase today

All I did today is Z.

A humbling session

A1. Double Floor Press 5x5 32s

A2. Double Bent Row 5x5 32s

B1. Double front squats 2x5, 3x4 32s - I improved over Mondays session, but not good enough!

B2. Double Snatches 5x5 24s - My groove was much better than last weeks

TGU 1x5/4 with 32, 1x5/5 with 24 - On the set with the 32, I had to use rest-pause for reps 3,4,&5.


This was very humbling since I have failed the last 2 workouts to get 5x5 with 32s on the FS. I am really baffled by the TGUs. During my time with the program minimum, I was able to go 5 min switching side each rep with both the 24 and the 32. But trying to do sets of 5 has just proved what I had been thinking for a while, my strength-endurance is my weak point. After I finish up the last 2 weeks of this program, I will be focusing on strength-endurance for 4 weeks.

Last night

Shoulder Mobility

Overhead Shrugs 3x10

Scapula pulls 3x5

RKC arm bar 2x3/3

Some Z mostly shoulder, hips and thoracic

Some stretching

Tonight's session

I was supposed to do 5x5, but ran into to some limitations on some of the lifts with the 32s

A1. Double MP- Last 2 sets were only 4 reps

A2. Alternating RR

B1. Double FS- Last 4 sets were 4 reps

B2 Double swings

Double windmills 2x5/5 24s

I will rest longer between exercises next session.

father's day

Clubbells

Alternating Shield casts 3x6

Mills 2x10

Alternating Head casts 2x6

Double Swipes 2x10

Today's 5x5 session

A1. Seated MP- first 3 sets L,R last 2 double

A2. RR

B1. Double FS

B2. Double swings

Double Windmills 2x5/5

Active rest

Mills 3x10/10

Double Swipes 3x10

Shoulder mobility

Over head shrugs 3x10

Scapula pulls 3x5

Wall slides 2x5

No Z today

Today's 5x5 session

A1. Double Floor Press
A2. Double rows

B1. Double FS
B2. Double Snatches- First 2 sets were rough,than i found my groove

TGU 2x5R,L

Do A1, 1 min rest, then A2, 1 min rest, repeat for all 5 sets. Repeat for B1 and B2. On TGU, do 1x5/5 rest 2 min then repeat. I used the 24s

Z, Clubbells, and Shoulder Mobility

Clubbells - 15s

Alternating Shield Casts 3x5

Alternating Head Casts 3x5

Double Shoulder casts 3x5

Double pendulum 2x5L,R

Double Arm Pit cast 3x5

Shoulder Mobility

RKC Arm Bar 2x3R,L 20kg

Scapula pulls 3x5 with purple JS Band

Off to do R Phase now

Tonights 5x5 session

A1.Double MP

A2. Alternating RR



B1. Double FS

B2. Double Swings



Double Windmill 2x5r,l

Complete A section before moving to B section. I used the 24s

Starting 5x5 program for the next 4 weeks

Mondays

A1.Double MP
A2. Alternating RR

B1. Double FS
B2. Double Swings

Double Windmill 2x5r,l

Wednesdays

A1. Double Floor Press
A2. Double rows

B1. Double FS
B2. Double Snatches

TGU 2x5R,L

Fridays

A1. Seated MP
A2. RR

B1. Double FS
B2. Double Swings

Double Windmill 2x5r,l


Tuesdays, Thursdays, and Saturdays

Z-Health
Shoulder Mobility

Clubbells as active rest

This weekend

I took yesterday completely off.

Today

Double Swipes 5x10

Mills 5x10/10

Today's session

PHA Circuit

Double C&P 5

Double rows 6

Double Front squats 10

Double swings 8

Sit ups 5

minimal rest between exercises, 1 min rest between rounds. Completed 5 rounds. Used 24s

Today

Clubbells as active rest

Alternating Shield Casts 3x6

Double Arm Pit Cast 3x6

Double Pendulum 2x6L,R

Barbarian Squats 1x5

Mills 3x10R,L

RKC Armbar 2x3R,L

I really think by doing the clubbells the last 4 weeks has increased my flexibility and strength. I plan on doing more of these and expanding the exercises and sets.

Explosive Day

Explosive Circuit

Explosive Squats Shrugs 3

Snatch Front Raise 3R,L

Split Jerk 3R,L

Full Body Defense

One Arm Stomp Snatch 3R,L

Rest 1 minutes between each exercise. Completed 5 rounds. I used 32(s)kg for all except Snatch Front Raises 24kg (I have never done them before). I really feel good after this....

Yesterday

I needed a rest, so I skipped the clubbells yesterday. This morning I feel very refreshed!

HOC Today

HOC 32s for Suitcase Squats, 24kg for others

10 Suitcase Squats

One arm Snatch 10 L,R

One Minute Rest

10 Suitcase Squats

One arm Push Press 10 L,R

One Minute Rest

10 Suitcase Squats

One arm Swings 10 L,R

One Minute Rest

10 Suitcase Squats

Two Arm Swing 10

One Minute Rest

10 Suitcase Squats

Explosive push up 15 reps

One Minute Rest

10 Suitcase Squats

One arm Swings 10 L,R

One Minute Rest

10 Suitcase Squats

One arm Push Press 5 L,R

One Minute Rest

10 Suitcase Squats

One arm Snatch 5 L,R

One Minute Rest

10 Suitcase Squats

One arm Swings 10 L,R

One Minute Rest

10 Suitcase Squats

Jumping Jacks 30 reps

Day of rest and strecthing

I smoked some ribs and hamburgers and hot dogs today. We had a great family dinner. It was great. Later on i did the following:

Arm bars 8kg 2x5L,R

Practiced 1 arm Overhead Squats 8kg 2x5L,R

Hip Flexor stretches 2 sets L,R as far as i could go.

Family time today

No real training, just some basketball with my son and a cook out. Everyone had a blast.

Descending sets today

Double Swings descending sets 24s
15 reps 60s rest
15 reps 60s rest
12 reps 60s rest
12 reps 30s rest
10 reps 30s rest
10 reps 30s rest
8 reps 30s rest
8 reps 15s rest
6 reps 15s rest
4 reps

Done

Matt Schinabeck's Blog

One of my occasional training partners has decided to create a blog. He is currently training for the Sept. '08 RKC. He has posted some great questions and vids on the DD forum. Pop over and track his progress as he gets ready to be the next RKC from Northeast Ohio.

North Coast Kettlebells

Active rest

Alternating Shield Casts 3x6

double armpit cast 2x10

Barbarian squats 1x6

Mills 2x10R,L

Double Wrist casts 2x5

Basketball with the boys

Today

Explosive Squat Shrugs 3 reps

Full body Attack 3 reps

Double Jerks 3 reps

Alternating hang Clean 3 reps

Split Snatch 3 reps

Rest 1 min between Exercises and 1 minute after round completed 5 rounds. i used 32s for 4 rounds and 24s the last round. I tried cutting the rest periods down and it effected my last round.

Yesterday

Active rest with Clubbells

Alternating Shield casts 3x6

Double arm pit Cast 3x10

Barbarian Squats 3x5

Double swipes 2x10

Saturday and today's training

Sat.

Deadlifts
1x5 145#
1x5 225#
2x5 315#

Barbell Military
1x5 135#
1x5 155#
1x2 175#

Today

PHA Circuit- 24kg for all

One arm Clean and press 10L,R

One arm Bent rows 10L,R

Snatches 10L,R

Front Squats 10L,R

Pass between legs 10

Rest 1 minute repeat completed 4 rounds.

Today's Training

PHA Circuit- used 32ks for first three exercises, 24s for last two exercises.

Double C&P 5 reps
Double Bent Rows 6-8 reps
Double front squats 6 reps
double swings 8 reps
windmills 5 R,L

Rest one minute and repeat. Completed 5 rounds. On the last round I used 24s for all exercises.

I also tried some juggling with my 20#KB, it is harder than I thought. Iwill practice more on this.

Today

Clubbells - 15s.

Shield Cast 3x6r,l

Double arm-pit cast 3x6

Head cast 3x5r,l

Iron Cross 3x6

one arm hammer throw 2x8r,l

Mills 2x6r,l

I will be doing some arm-bars later after Z

Explosive Day

I used 32s

Explosive Squat Shrugs 3 reps

Double Jerks 3 reps

Alternating Hang Cleans 3 reps L,R

Split Snatches 3 reps L,R

Rest 30s-60s between each exercise, 60s between circuit, completed 5 circuits

Get-up Sit-up 2x5 8kg

Active rest day

Clubbells 15s

Shield casts 3x6l,r

Double Arm-pit cast 3x6

Double pendulum 2x6

Iron cross 3x6

Double swipes 3x10

Today

Double swings 32s descending set format. 30s-60s rest between sets
15
15
12
12
10
10
8
8
6
4

These were tougher than i thought.

Today

Alternating Shield Cast 3x5

Double Armpit Cast 3x5

Iron Cross 3x5

double pendulum 3x5l,r

Mills 3x5l,r

Double swipes 2x10

Tonight

Halo 3/3

Circuit- used 32s

Explosive Squat Shrug 3 reps

Full Body Attack 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch 3 reps

One minute rest between each exercise total of 4 rounds

This morning

Z full R-phase


Circuit

One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs

Complete 5 rounds with 1 minute rest between rounds.

I used 20kg and i am smoked!

Early training today

I have to catch a flight to NJ today, so here is what i did this morning

Z full r-phase

Double swings 24s descending set format. 30s-60s rest between sets
15
15
12
12
10
10
8
8
6
4

quick and effective

Clubbell training today

I am a little under the weather today and had a stressful morning, so I just went with some CST training today

All was done with either a single or double 15# Clubbells

Shield Cast - 3x5

Double arm-pit cast- 3x5

Iron Cross- 3x5

Double Pendulum - 3x10- 5 to the left, 5 to the right

Mills - 3x5 First time doing these, a little sloppy

Wrist cast 2x5

done

Today

I finished the fence today in the rain. I just had to get it done, it was my wife's Mother's Day present.

The only training i did was some armbars.

Back to normal tomorrow.

More fence work

I got all the corner post and regular posts in the ground today. Then the transmission went out on my truck on the way to Home Depot. i can't go over 20 mph. It's under warranty until next week, talk about luck! I finally got home and put the top rail on the posts. If weather permits, the fence will go up tomorrow. Then I will get the gate when i get back from my D/R test in NJ. I hope to get some training in tomorrow!

No training tonight

I worked on the fence that i am putting up. I also did some research on some more clubbell exercises. I plan on doing the following for the next four weeks starting after my trip to NJ next week.

Monday
HOC or Descending sets

Tuesday
Z
Clubbells

wednesday
Speed and explosive training or PHA

Thursday
Z
Clubells

Friday
PHA or Strength

Saturday
Dead lifts
Z


I will post the actual workouts later.

After 10 months of KB, here is a picture update

I started back into Kenpo in Jan 07. I started KBs in July 07.

Me In Feb 07



Me now May 08

Peripheral Heat Action Training

Halo 10/10

PHA - 2-24s

Double C&P 5 reps

Double Bent-over Row 6 reps

Double FS 10 reps

Double Swings 8 reps

RC Sit-ups (4s down 4s up) 5 reps

Rest one minute

Complete 4 more rounds for a total of 5

Done

Just Z and stretching Today

I did R-Phase with my oldest son and did some strecthes

High Octane Cardio

Halo 10/10

Pumps 10 reps

HOC

10 Suitcase Squats - 2-32s

One arm Snatch 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Push Press 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Two Arm Swing 10 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Explosive push up 15 reps

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Push Press 5 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Snatch 5 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Jumping Jacks 30 reps

One Minute Rest

Slow Roman chair sit-ups 4sec down, 4 sec up
3x5

Swinging

I haven't been doing a lot of swings lately, so I will be adding them in daily.

One arm swings 32kg on the minute for 10 minutes
10x10/10

A1. Double MP - 24s 3x8
A2. SLDL 32kg 3x5/5


OH Box Squats 20# KB
3x5/5

Done

Cooking and training

While grilling some steaks and pork chops, I did the following:
Double MP 2-24s
5x8

Double FS 2-24s- touching ass to 8in box.
5x5

short and sweet

Deadlifts at the 'Y'

Both of my sons are playing b-ball for the 'Y', so we got there early, so I thought I'd try some deadlifts. I had not done any BB DL since December '06. So here is how it went
1x5 135#
1x5 225#
1x5 315# - I reset my position after every rep

I feel i could have gone heavier, but didn't want to push it. I am going to start doing BB DLs every Sat since I will be there anyway.

I am also trying to get the 'Y' to allow me to bring my KBs in to workout. I will keep you posted on the progress.

Additional stuff last night

I started swinging a maul to chop up a stump. well that was getting me no where fast. two neighbors came over with pry bars, so we proceeded to prying out the stump. it took about a half hour but we finally got the stump out. It was great additional workout.

Tonight's session

Halo 10/10

Double swings 24s
for time- 12 minutes
11x10

TUG 32kg for 5 minutes - actually 5 each side

Double clubbell swipes 15s
4x10

Double Clubbell pendulums 15s
4x5

I will be doing Z later.

Training while on the road

Tuesday

Rest area stop
Snatches 24kg
2x10/10

Dinner stop
Snatches 24kg
20l, 20r, 15l,15r, 10l,10r, 5l, 5r

Wednesday

MP 24kg
4x5/5

Windmills 24kg
4x5/5

I also demo'ed the following for some potential party members

TGU
Swings
C+J
high pulls
C&P

I think that I have converted a co-worker and one of the guys @ Sungard.

Tried the full R Phase today

I finally got through the whole R-phase today. i will have to say it made me feel really good. I will keep doing it. i still need to look at the instruction piece, but the follow along is really good.

Today session

Halo 5/5
Pumps

JM 10 minutes

See Saw presses
1x3 w 32s
4x5 w 24s

Suitcase Dead lift - 32s
4x10

Clubbells Pendulum
1x10/10 inward - 15#
2x5 double 15s inward r/outward l
2x5 double 15s inward l/outward r

Lift from shoulder park
4x5 - double 15s

I have a disaster recovery test in Carlstadt, NJ Wednesday. It is a 1 day test so I get to ride a bus.. training will be late tomorrow night.

Doubles work today

My new kbs arrived, so i just had to use them.

C+J 2-24kg
6x8

Pushup on bells/RR Combo - From dave randolph WOD.
10/5+5
8/4+4
6/3+3
4/2+2
2/1+1

Tried double snatches - 2-24kgs. These are harder than I thought. I will hold off on these for awhile
2x5

Nate allowed me to watch his ZHealth R Phase. So I will be trying that later. If i like it, i will incorporate it into my routines.

Done

Quick one today

2 arm swings 32kg
5x30

Clubbells 1- 15lbs
pendulum i think they are called

2x10/10 inward
2x10/10 outward

Forearms were thumped!

Done. Building some flower boxes and some plyo boxes. So I kept it quick. Full steam tomorrow! I also got a new dog today. Mix boxer/lab, so I will be putting up a fence also. the wife and kids are thrilled. Any more animals and just call me Dr. Doolittle, fish, 2 birds, 2 cats, dog and a ferret. LOL!

New bells will be delivered tomorrow!

I checked my mail this morning and my new bells are on the way. I just ordered them yesterday morning and they will be here tomorrow, awesome. I will now be able to take both 24kg bells with me on my bus trip to NJ. Double training this weekend!

Tonight's session

Nate Black (RKC) came over and brought his new bulldog over. I had him check my snatch form and used the bulldog

C&P 40kg
3x1,2

One arm swings 40kg
3x10/10

Floor presses 40kg/32kg
2x5

The only thing Nate said about form was to keep it tighter on the high pull. I am still working on getting 37/37. For some reason, i fail. I have done 10/10 on the minute for 10 minutes, and also do 5/5 on the minute for 20 minutes. I can even do Steve Maxwell's 20,20,15,15,10,10,5,5. I think it is psychological.

Done