Tuesday, September 30, 2008

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

Saturday, September 27, 2008

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

Thursday, September 25, 2008

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

Tuesday, September 23, 2008

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



Sunday, September 21, 2008

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/

Saturday, September 20, 2008

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

Friday, September 19, 2008

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

Thursday, September 18, 2008

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

Wednesday, September 17, 2008

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.

Tuesday, September 16, 2008

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!

Sunday, September 14, 2008

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.

Saturday, September 13, 2008

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

Friday, September 12, 2008

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......

Wednesday, September 10, 2008

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.

Monday, September 8, 2008

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.

Saturday, September 6, 2008

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

Friday, September 5, 2008

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.

Thursday, September 4, 2008

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!

Tuesday, September 2, 2008

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.


Monday, September 1, 2008

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.