Saturday, December 20, 2014

32 kg One arm swings, 28 kg single front squat, close pushups, crawls

Wanted to get back to some heavier weights but didn't want quite as much volume as 10's would give so I split the difference and went for 8's , it was perfect. Everything feeling great this morning. Solid roll stretch and hang this am as warmup too

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 x 4/4
32 kg x 8/8 x 12 sets
192 reps
6144 lbs

Really tried to keep my head and eyes up on the swings and it was definitely harder than with swing vo 2 and the 16 kg. But overall not bad for first attempt. Reading Becoming Bulletproof by Tim Anderson and I want to experiment. Actually starting to feel good, and with all the revelations I am having vis a vis my neck's connection to my shoulder it's a good time to play with this

Single KB front squats
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 ( this was solid)
28 kg x 5/5 ( pretty tough on rack- not keeping arm across the body enough)
24 kg x 5/5
20 kg x 5/5

depth and movement felt ok. Decided to try this version as the double bells seem to light up my abs too much and my back comes with it the next day. We'll see tomorrow

Close grip pushups on hor bar- feet on box

these felt excellent! lots of tri work too, which is why I brought the grip in

Leopard crawls
3 laps of 50 ft

kick my ass even more after pushups!Solid workout very happy


Wednesday, December 17, 2014

Swing Vo2, walking lunges, pushups, leopard crawls

Interesting. As bad as my DOMS was the other day, that's how fast it dissipated. Don't know but I think it was the re introducing of my adaptogens back into the routine. Felt great today, and yesterday was the first day I didn't feel jetlagged.

I gave away my two week supply of adaptogens for the trip to a friend in Sweden and didn't think it would make much difference. Now I know better. If I want to to take break from them traveling overseas is not the time to do so.

Live and learn. No big deal but it's nice to feel myself again. Slept well last night and woke with energy and not much stiffness at all.

Full hour stretchout! Haven't had one of these in far too long. Perfect.

Swing Vo2
16 kg
40 sets of 10
400 reps
14, 400 lbs work! wow didn't think it would be that high. Love it  At 50 sets it will be 18,000 lbs of work Now that I like!
This is the kb swing equivilent of dynamic effort bench day in powerlifting! all about the speed and acceleration.

( that's my friend and training partner Glenn kicking ass with 40 sets of 7 in Snatch vo2!)

The workout was definitely solid. No where near as hard cardiovascularly as snatching but tryting to make each rep as acclelerated as possible on both sides( concentric and eccentric) really made the difference. I tried to throw each rep as hard as possible with my hips on the ascent, stop it hard with the lats and shoulders and throw it back as hard as possible with the lats as well as catching it with the hips

My glutes immediately felt the work Much more than in my snatch form, that's for sure. I also made a point to try to keep my head UP during the sets, I'm reading Becoming Bulletproof again by Tim Anderson  and have many talks with Geoff Neupert and as good as I'm doing looking up in my squats I'm not so good in my swings. I figured these light swings are a good place to start.The book is so good - complex concepts explained very simply and that actually make sense without getting lost in the science.

Doing good in my crawls and actually did some rolls today ( right turning only ) and it seemed to work. There is definitely a connection between what's going on in my shoulder and what's not moving in my upper t spine and cervicals. Being able to control my head movement better is going to be a good start.

Too many years of twisting one way only in gymnastics, especially during my developmental years, left an indelible mark that is time to repair. Shoulder though feels amazingly better these days and I could even do shoulder dislocates ( albeit VERY wide grip) for the first time in eons. That T 2 adjustment did miracles. Time to go back to the Chiro it seems.

Walking lunges
4 laps of 40

these were surprisingly strong. legs feel great and I got a wicked though pump! a real one !

Parallel grip  pushups / feet on floor
4 sets of  13-10

Leopard crawls
3 laps of 50 feet.

not as bad as I thought


Monday, December 15, 2014

Barbell Mil press , KB hack squat, pushups, sled

Pretty freaking sore from the weekend but it seemed to loosen up a bit as the day went on. Grey cold didn't help things but at least today was low volume. Shoulder has been feeling much better of late, with almost zero nervy stuff going on but still loathe to do too much overhead work as I am enjoying it not feeling out of place :)

Military press
45 lbs x 5 x 2
55 lbs x 5
65 lbs x 5
75 lbs x 5 x 5

these felt as good as they ever have. Had the Oly heel on and that was good. In Israel I worked up to 40 kg for 3 sets of 2 and then pyramided back down but it felt very heavy. this felt solid and not bad at all. Shoulders didn't hurt after and still feel good 3 hours later as I write this

Kb Hack squat

Have wanted to do these ever since I saw Steve maxwell do them at the first RKC kettlebell Bash or convention in Vegas in 2006 or so. He used the 40 kg and went ass to grass. I never thought I could even attempt them. It took a few attempts as I tried to do them on my toes  first and that didn't work. Once I stood on the edge of platform it was no problem. Feet and calves are not mobile or strong enough. Ye't
Have a ways to go with depth and technique but it was a great start

4 sets of 12 with 16 kg

VMO's should be screaming tomorrow :)

Floor pushups
3 sets of 10

shoulders are tired though :)

Sled Drag
100 lbs x 25 ft x 3 laps

haven't done these in awhile, can really feel the glutes working, especially after all the quad work in the hacks

took it fairly easy. still feeling jetlagged ! building back gently


Sunday, December 14, 2014

Sunday Ruck measuring the distance

Didn't sleep all that well last night, between the dissipating cold and the soreness from the morning's workout already setting in it was a restless night. I really didn't want to ruck but there was no question about going. The lazier you get the easier it is to get lazy and it s a very slippery slope. so out I went.

Once I got going it wasn't too bad; all the walking around airports and europe with the pack did some good. It wasn't a 40 lbs pack but it was close :)

I decided to not stress about the time per lap but with my new iphone 6 I had a built in pedometer so I used that to keep track.

Just did 10 laps and I was lucky to get that; felt ok but slow up to lap five then speeded up a bit but also started to feel the fatigued. Though about only 8 laps but wanted to see what 10 laps gave me on the pedometer and those last two were actually the fastest.

Laps 1-5 around 8:20 to 8:10
         6-8 8:10s
Lap 9 8:00
Lap 10 7:50

Total steps 14,037
Total miles 6.53
Time = 1:45

so it looks like I'm walking about 3.7 miles per hour!
that's not bad especially with a stop each lap for a 30-45 sec squat hold.

Each lap averaged 1873 steps for the various lap times. Even if it is off a bit that's not bad for a guy with a TKR and a 38 lb pack  :) Next week need to add a few water bottles and get it to an even 40 lbs

Hopefull the cold, jet lag and soreness will be getting better each day :)

tomorrow: barbell military presses!


Saturday, December 13, 2014

Back to work :) One arm swings weight ladder,double front squat weight ladder, crawls

Man this jet lag kicked my ass big time this trip! I think that because we were gone two full weeks that I fully adapted to European time ( after suffering through serious jet lag the first week ) and then it hit us again coming back here. Just a few days in and they say it's one day per hour of time change you go through.
That means it could be a nine day recovery :)

But, I knew I needed to get back on the horse today and get things moving again. I didn't want to re start my cycle with 250-300 24 kg swings- too much volume and speed) but I needed a little of this and a little of that.

So I settled on a weight ladder and it was perfect

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5 x 2
22 kg x 5/5 x 2
24 kg x 5/5 x 2
28 kg x 5/5 x 2
32 kg  5/5 x 2
36 kg x 5/5 x 2
40 kg x 5/5 x 2
36 kg x 5/5 x 1
32 kg x 5/5
28 kg x 5/5
24 kg x 5/5

160 reps starting with the 20 kg set
Perfect blend of loading and volume . I needed to get to some heavy bells. I demo'd a lot at the cert but nothing heavy. this was exactly right jump back in

Double KB Front squats
2 16 x 5 x 2
2 20 x 5 x 2
2 24 x 3 x 2

same thing here. Legs are still strong from all the bw squatting I do all day plus plenty of ruck walking as well as regular walking all over for travel. Legs feel solid.'
But pretty weak feeling. Also caught a small cold yesterday and still slept like shit :)

three laps of 50 feet

Horizontal bar pushups
13, 11, 10

datsit time to eat


Wednesday, December 10, 2014

SFG Resignation

It 's been a very productive 10 years in Pavel's RKC and now SFG, but it is time to move on. I've learned so much from my experience as a student of the kettlebell, then as an RKC instructor then an RKC/SFG Senior then Master instructor.It has completely changed my life and my the life of my wife Tracy as well. In ways too many to count

But the road that SF has gone down since leaving the RKC two years ago is not the path I am now, or have been, interested in. I fell in love with the kettlebell when I read those words " a back of iron and legs that never quit,"
The idea of sustained strength.
Of being All Day Strong
Of  the kind of strength Pavel wrote about in the original RKC book, of the functional strength everyday people need. The strength that comes from repetition kettlebell lifting.
Pavel and the RKC created the option of repetition kb lifting from that of  girya sport endurance to  kb to GiryStrength with hardstyle kb training, which I still love will continue to practice. Repetition kettlebell swinging for strength not just endurance

I never believed in the idea of that strength was first. In the original post about SF Pavel said that strength was my most important quality for the healthy athlete.
That leaves basically 99.9 % of the population out of it. The don't need strength first, they need to unlock their bodies and being able to  Move First.

 My belief if the correct order of training progression has been the same since I found it from Paul Chek 20 years ago

1) flexibility/ mobility
2) stability
3) strength
4) endurance
5) power

If you can't move being stronger isn't going to help much. Now, I do believe, as I have said and written many times; strong fixes almost everything.
But you can be strong in your stretching, strong in your mobility work. strong in your breathing practice. Strong in whatever you need to do to get yourself to be better.
When I was so broken that I could barely get out of a chair getting stronger with a barbell wasn't going to make me better
Being strong in my discipline in my flex/ mob work was. Measuring myself by my one rep max in the kb press, the deadlift or ANY specific exercise was and is fruitless because how strong you are at any one time is very much a moving target. It's about knowing HOW to get stronger and when to push and when to hold back that's important.

Win, lose or draw, the next day it's back in the gym ,so that type of measurement as a indicator of your ability as a coach or even athlete is doomed.

There are MANY ways to be strong because it is , more than anything, an attitude, a way of approaching a task. Not a specific number. SF has way too much emphasis on heavy heavy heavier. especially for their level 1 course for beginners

I believe in a single bell level one and a focus on the ballistic moves more than anything as those are the movements that are truly kettlebell movements.

You can do a getup or a press or a squat with many different implements, But you need a kettlebell to do the swings and it IS the ballistics that are the most transformational of all the training movements,especially for beginners but also for older athletes and people just training to be healthy and strong for life.

The barbell takes from you,  kettlebell ballistic movements give back. Both are important but if you are only going to do one thing it's the swing and the kb.

But that's just my opinion.

So I am going on. I will continue to teach the Way of the Kettlebell in every way I can. I will teach Body Maintenance workshops helping people to unlock themselves and build pliability,durability and resilience into  their muscles  and learn how to take care of themselves.The basics of self myofascial release using simple tools and basic daily stretch routines that assess and address what's going on before you load.

I will speak at the StrengthMatters Summit and write for the magazine of the same name. And soon I will be teaching and creating instructors again in a a different setting, the details of which I am not sure of yet.

But they are just the details. The main points are above. The gag is off my mouth. I can speak my mind and be myself again. The weight is off my shoulders and in my hands again and it feels great.

Wednesday, November 26, 2014

Swing Vo2 max, walking lunges, pushups

Another easy one before I leave for Denmark. Never have done max vo2 training with just swings and it was very interesting.
I used the 16 kg and did 10 one arm swings per 15 seconds . It wasn't that bad at all but it definitely got my attention towards the end. It will take some time to develop the technique to throw the bell even faster but for now it definitely is better than trashing myself with  almost snatches

Swing Vo2
16 kg
30 sets of 10
300 reps
10,800 lbs work

I can see using the 18 or 20 kg on this no problem. Well, lots of work but no joint issues,lol. Really has potential

Walking lunges
4 laps of 40 steps

these are burners no matter how strong I feel

3 sets of 15
1 set of 10

on horizontal p bars

shoulders were very good

isometric  external rotators done grease the groove style all morning. definitely sets the shoulder

time to get going