Sunday, September 21, 2014

Sunday ruck : deloading/ light and fast.

Continuing with the de loading pre travel plans I dropped the ruck weight to 20 lbs and set off for a shortened version of the walk. Last thing I want is to get on the plane for 20 hours of travel tweaked in any way at all.

I came through yesterday's easy workout no problem, with no stiffness or soreness at all. Good start. I thought I would be a big faster with the lighter pack but I really didn't think I would be this much faster

laps 1 and 2 8;20
laps 2 and 3 8:10's
laps 4 and 5  right around 8 min flat
laps 6, and 7  7:50- 7:55
lap 8 7:40 ! Pr
lap 9 cruised it in, didn't time, wanted to finish feeling easy

total walk time one hour 35 minutes

yes, 9 squat holds very deep.

SO much easier with the light pack, almost felt like I was carrying nothing. This is a good metric to have. I had no real idea how much the extra weight slowed me down. Good info to have.

One more light workout tomorrow and then wheels up for Croatia


Saturday, September 20, 2014

28 kg One arm swings, 24 kg transfers,clubbell arm cast and crawls

De load day today. Needed this even if I weren't traveling on Tuesday but man it's hard to do. I tried to keep the load and the volume down more than  a bit and it worked out fine. Have a long 8 days coming up with international travel, weird time zone work and sleep situation as well as a three hard days of teaching and demos. Have to be fresh as I can for it.

Same with tomorrow's ruck. Either will do 40 lbs for just one hour or 20 lbs for two. Haven't decided yet.


One arm swings
16 kg x 5/5 x 3
24 kg x 5/5
28 kg x 8/8 x 10 sets
160 reps
10,080 lbs

not hard at all but it's always weird when I am trying 'not to try too hard' as well as not to get hurt. I always feel my most vulnerable then. Strange. but all went well and bell height, speed and position were solid. work load easy

24 kg x 40 x 1

working my way up to 100 reps I think, plus normally I would do a second, back off set. I think this will help my 5 minutes tests both snatch and one arm ( if I ever do either again :)  )

Clubbell arm casts
20 lbs x 10
25 lbs x 8
           x 10 x 2

much easier than last week.I would have gone up. Next time

1 x 60 ft
   x 70 ft
    x 80 ft

cut back the sets but went a little further

Military press practice
15 lb bar x 3 sets of 5 with hold overhead

just greasing the groove for monday

oh yea, Nick did 3 sets of 5/5 in the one arm swing with the 68 kg bell! 150 lbs! Amazing strength and power here

time to roll, stretch and hang out. tomorrow either way is a easy walk

getting ready for CROATIA


Wednesday, September 17, 2014

18-24 kg Snatch Practice, walking lunges, pushups, shoulder sled

Great training day. Started out with a full hour roll, stretch and hang session and everything's feeling better than ever. Heel is within a few inches of my butt during a standing quad stretch and shoulders are opening up quite nicely.

Did lots of hangs from the bar with two and one hands as well as mixed grip. Used the barbell pullover stretch to wait out the stretch reflex on the shoulder and that's getting better as well.Stick slides and holds overhead.Getting stronger and easier all the time plus the shoulders don't hurt :)

Then, another cancel so I got a 45 minute walk as well. SO much easier without a 40 lb pack :)

Then the snatch session at 1:30 pm

Snatch  ( after 16 kg one arm swing warmup)
16 kg  x 5x5 x 3
18 kg x 5/5 x3
20 kg x 5/5 x 3
22 kg x 5/5 x 3
24 kg x 5/5 x 3

these were MUCH better than last week,way easier to get overhead AND hold. Had to cue the legs as I let them give a little and that didn't help the overhead.Also put on my innov8 instead of the vibrams and the little bit of heel raise also helped. Nothing dramatic but I could feel the difference

22 kg sets

20 kg set

definitely happy with this work AND the overhead mobility/flexibility

Snatch hold
18 kg x 30 sec

first time I could even do these in eons. another good sign.

Walking lunges
4 laps of 100 feet

strongest this has been so far!

Pushups ( horizontal) 4 sets 12 reps

also as strong as this has been

Shoulder sled
95 lbs x 250 feet x 3 laps

kicked my ass. Done :0


Monday, September 15, 2014

Standing barbell press, pushups, belt squats , triceps rear delts, hip sled

Had a full one hour stretchout this morning; what a luxury. I feel SO much better after this am recharge. Usually I get part of it but when I can get a full 30 minutes on upper and lower body together it's heaven.

Spent a lot of time for upper body with over head stick work- mainly lockouts against a rack and then retractions and hold for 10-15 seconds. These feel great and I can really feel just how week those lower trap and scap rotators are. This is definitely going to help.

Then back against a wall and straight arm strict front raise and holds. It's about teaching my retarded scapulae to do their damn jobs!
WAAAY too many years of scapula restriction for power benching, I think it really messed my shoulder mechanics up badly.
But it's never too late. I have a good feeling about this work

Barbell press
15 lbs x 5 x 2
25 lb x 5 x 3
35 lbs x 5 x 2
45 lbs x 3 x 3

Tried to be very strict and really hold the lockouts. Didn't want to do too much, never know what tomorrow brings until it's too late :) these felt VERY good and natural, Never really trained these standing, ever really. SO it's different than the little bit of seated pressing I have done in the past but I could really feel how getting my grip wider and having to move the bar ONLY in a straight line made it EASIER for me to press and get a better overhead lockout.

Once this develops the next thing will be seeing how it translate backwards to kb pressing.

Floor Pushups
5 sets of 10

easy strong

Belt squat
44 kg x  20 x 4 sets

toasty quads! really paused AT THE TOP and flexed the quads. This made up for the restricted ROM in the bottom. Ouch.

DB Kickbacks
20lbs x 12 x 4

Blue rear delts
4 sets of 12

Hip sled
95lbs x 250 ft x 4 laps


Amazing that after saturday's Beast swings and yesterday's two hour ruck my legs didn't feel a thing this morning or today.! That's what I'm talking about! Just another day at the office.
Work capacity and strength endurance are the true goals for me

never quit

Sunday, September 14, 2014

Sunday Ruck. Start slow, finish fast.

Well this was a very different walk than last week. Traded my pack full of books for a 20 lb bag of kitty litter and some weight plates and Glenn showed me a much better way to pack the ruck for better leverage on my back.
the litter bag hugged the back contours much more and the pack didn't hang down so low under my waist. While it's a tough durable bag, it probably is a bit large for me,especially with my short spine. Anyway it's supposed to be hard, supposed to be  load to carry not the most advantageous way to carry something and not feel it on the body at all so it will do.

All bodyparts behaving and my shoulder strengthening work is making a very big difference it seems. Lats are actually calmed down for a change,even after yesterday's big ass workout. Tomorrow I will do some bar presses and see how that goes. As well as some light straight arm front raises with a bar as well.

But today was grand.
Started slow at 8;45' and stayed there for the next two laps. Four and five were at 8:20's and the pace was easy. The squats in between felt good as well. Humid today so sweating a lot,early. Hydrated well yesterday.
Six seven and eight were around 8:15 working into 8:10 and the nine ten and eleven were solid 8:10s Energy was good and no hint of bonking.
Eleven was just over 8:00 and twelve was a PR with 7:55. Best with this weight for sure and tied the speed with 35  and 37 lb.

Even the short walk home was solid instead of  death march.
More rolling and overhead holds to do.


Saturday, September 13, 2014

48 kg One ArmSwings, H2H,Clubbell arm casts, crawling

Wow it's been quite awhile since I did one arm swings with the Beast. May 24th to be exact; 3 months and a little bit! Didn't seem that long but there it is. I've done a few 40 kg and a  44 kg swing workout since then but not the 48. No wonder it seemed hard. But not that bad, really.

Change of focus for the overhead mobility. Use of a stick and light barbell in a bi lateral pattern as well as all the stretching. David Weinstock of NKT fame worked on a client of mine with very tight hip flexors and showed me that even though a muscle is tight and short it still can be weak and need be strengthened as well as stretched.

Since the barbell ( or in my case, a stick) forces one to move around the bar ( as opposed to the kb which will move around the body more easily) it might force me into a symmetrical position  in my stretches and activate the muscles more symmetrically a press or front raise pattern.

Plus it lets me put my arms out wider where it is much more conducive to my current overhead ROM than the kb which is close to the head ( or needs to be).

I'm sliding the stick up the powerrack ( like a makeshift smith machine) and getting a great overhead stretch BUT THEN taking the stick off the rack and holding it to strengthen that position.

A PT at the studio told me he always makes the client contract the muscle after a passive stretch so that they begin to 'own' the new, increased ROM. Makes sense plus, at this point, any port in a storm.
Seems to be working fairly well for these last 3 days. takes  a few reps to wake up the muscles but then they do pretty well.

Going to do some standing barbell military presses on mondays, along with the pushups and see how that goes. I have a 15 lb bar to start with :) but it's a start and perhaps will help.

One arm swings
16 kg x 5/5/5 x 3
20 kg x 5/5/5
24 kg x 5/5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs the magic volume :)

H2 H transfers
24 kg x 20, 25, 30 reps

these were good . refreshing actually,lol. When the one arm weight is light I should do heavier transfers and vice versa

Two Hand Clubbell arm cast
25 lbs x 8
           x 9
           x 10

these went better than last week. love that I can do this again.

3 laps of 60 feet
easiest ever so far :)

great workout. gotta make sure to super hydrate AND get on the floor to get ready for tomorrow ruck. NO bonking!


Wednesday, September 10, 2014

16, 18 and 20 kg snatch practice,walking lunges, pushups, shoulder sled

Not a bad one today at all. Body felt pretty good all day but really didn't enough stretch out time. It makes a huge difference to get at least 45 minutes first thing in the morning. This morning I go 15 and tried to get more throughout the work day but it never is the same.

Still I went into the workout with good energy
BW 161 at 4 am

16 kg x 7/7 x 5 sets
18 kg x 7/7 x 3 sets
20 kg x 7/7 x 2 sets

the 16 kg snatch

these were so so as evidenced by the videos. The definitely felt better as I went on but my overhead position is just not there. Perhaps this will make it better. Not doing them hasn't helped. The problem is stopping at the top- if I just roll through the rep it doesn't hurt.

I do love the challenge of them though, that's for sure. They are so athletic and powerful. I just miss my overhead :((

walking lunges
4 laps of 120 ft.

very strong actually. very

Parallete's pushups
4 sets of 11

these went very well also. Need to do rear delts, just didn't get it done.

Shoulder sled
4 laps of 250 ft
strong also

get on the floor tonight and roll out!