Sunday, October 19, 2014

Sunday Ruck: Step down week

After such a strong and hard training week I knew I would hit a wall sometime soon and I thought it might be this morning on the ruck walk. It was. I had planned to step back, rather than fall off, the peak I've been on and it worked out well to do so.

Still two hours with a 40 lbs on your back is a long walk when things are tired. But I decided not to time any of the laps and just let my body set the pace, regardless of how slow it might feel. I did pretty well timing just the 6th and the 11th lap to see how close my perceived exertion was to real time.

It was pretty close and the pace wasn't so bad. Legs were just tired from the start. My  6th lap was 8:25, not bad at all. and my 11th lap after feeling that going so slowly wasn't making things easier was a solid 8:05. It was easier to push it then to hold back but I needed to gear down nonetheless.

This was just a pure slog but the legs are not hurt or achey, just tired. Sweated a ton with the humidity high and lost 2 lbs of water !


2 hours 10 minutes  walk

barbell presses pushups and goblets tomorrow


Saturday, October 18, 2014

48 Kg One Arm Swing, double PR, 20 kg double kb front squats, pushups, crawls

I had a good feeling about this workout and it all came about. I knew my old 48 kg one arm swing PR was 120 reps, done  in sets of 6/6 back in the end of May . Last weeks work with the 40 kg was my strongest yet so I had high hopes for this work but the question was how to do it?
11 or 12 sets of do as I did last week and do 9 work sets and one of 10/10. That would give me a double pr, and secretly, what I hoped I would be able to do.

But I would keep all options open til I got hands on bell as that is the only thing that matters : how I feel during THAT workout. There is always another workout :)

But the AM stretchout was good, the bell warmup as well and the Beast didn't feel as heavy as usual and my grip felt UBER strong.Endurance was solid and I was recovering well between sets.  Joe moved south so it is just, at best three of us so that means less rest. It was no problem

One arm swings
16 kg x 5/5+ 5 two hand swing x 3
20 kg x "   "
24 kg x 5/5 one arm swings
28 kg x 4/4
32 kg x 3/3
40 kg x 3/3
48 kg x 6/6 x 9 sets 108 reps
          x 10/10 pr
128 reps PR
13,568 lbs


here is the fifth set of 6/6

Double kb front squats

Didn't want to go too heavy after all that work , even though my back felt fine. Makes sense to have these in opposition- weight wise- with whatever the swing workload is. Heavy swings, light squats and vice versa

Moved my stance in closer and it felt better. deeper and stronger.

2 16s x 5
2 20s x 5 x 4 sets

Horizonal p bar pushups
13 x 2
12 x 1
11 x 1

these felt strong as well :)


3 laps of 50 ft

getting stronger too. trying to get and keep hips even lower

ok then! nice roll. back off next week. I have travel again in 5 weeks so I probably wont go hard on this weight at the end of next cycle

AM bodyweight 160.4

Ruck tomorrow that will be interesting as well


Wednesday, October 15, 2014

Snatch Vo2 30 sets of 6, snatch holds, walking lunges, Pbar pushups

The roll held up well today with the body feeling no problems and recovery pretty solid for a wednesday.
Lots of squatting during work today and legs feel pretty supple.
30 minute full bodystretchout this am

Snatch Vo2
16 kg
30 sets of 6
180 reps
6480 ft lbs work

Overhead position felt very solid given I did so little overhead prep today. Shoulders definitely felt better since the military press workout Monday. That's encouraging. SO much of the shoulder "ache' comes directly from the flexor policus longus. When the shoulder feels "out" if I release that muscle the elbow adjusts into neutral and the shoulder ache disappears! Very strange fascial connection there but it is very consistent.

Snatch holds
18 kg x 30 seconds
20 kg x 30 sec
22 kg x 30 sec

not sure if this is right. Right arm definitely fighting the movement and had a strange tightness in the rectus at 25 sec so I stopped.  I think barbell overhead would be better or just a light barbell press.Keeping the bell moving seems better than the holds.
abs feel ok now

Walking lunges
4 laps of 40 each leg.

nice burn and hr very high after all those snatches too.

parallel bar pushups
4 sets of 12, 12, 11, 10

these felt the best this grip has

datsit. Time to stretchout eat and relax

the problem is obvious :)

Monday, October 13, 2014

65 lb Military Press, Pushups, 32 kg Goblet squat, hip sled

The roll continues. Had a solid stretchout this morning but everything felt good to start with. No carryover from the weekend.That's the big goal.

Set up the squat rack so I could press overhead without hitting the rafter and it worked great.

Standing Mil Press
35 x 5 x 3
45 x 5 x 2
55 x 5 x 2
60 x 5 x 2
65 x 5 x 1 pr

this felt great and is definitely the right move for me. For all the other sets except for the last I held the last rep lockout for a  2-3 count.The ROM gets better each set. So cool to be able to do this again. I can see 100 lbs for fives no problem soon.

Floor pushups
5 sets of 10

ten is the magic number. more than that and the shoulder starts to get a little noisy and starts to clunk. plenty of good work though

Goblet squats
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 3
28 kg x 5
24 kg x 5

these went great. Very easy. I can get much deeper here than with double front squat but they are both good for me. This was the easiest 32 kg ever has been

Sled drag hip
95 lbs x 250 ft x  5 laps


another solid solid session. Now to roll and stretch and get ready for Snatch Vo2 on wed. 30 sets.


Sunday, October 12, 2014

Sunday Ruck- The Next Level

Well I don't know where the hell that came from :) Started out fast, got faster and finished very strong.Twelve full laps and almost everything was a personal best! It was very cool, almost effortless and my body did exactly what I asked it to do.
Very much a throwback to my ultra days when I felt I could just run and walk forever. I definitely have jumped to a new level of fitness it seems.
This is how it usually happens, you train and train and train and nothing seems to be improving strongly and then BAM, you are instantly at a new level.

When I was cycling it was like that too. Up until I could ride 100 miles everything below that felt tough. Then I went past 100 one day, way past, and then everything up to 100 was easy. SEGA- welcome to the next level :) ) old persons joke.

Got out extra early today and did the first 2 laps in total darkness but it was very cool out which helped. I love being out before everyone when the air is clean and cool and everything is quiet.

here are the laps
 1-3 started at 8:30 and dropped right away to 8:20
4/5 8:20- 8;15
6/7 right up to 8:10 and very easy too
8 7:55 ! ties PR
9 7:50 even easier
10 7:40 all time PR
11 7:38 didn't even try for this was thinking about slowing it down!
12 8:00 definitely a cool down lap didn't want to be TOO greedy.

two hours five minutes with 11 sets of squat holds as well. three stances

feel great now. most excellent.

at one point almost felt like I could run. and the 39 lb pack felt LIGHT.


Saturday, October 11, 2014

40 kg One Arm swings (pr), double kb front squat ( 24 kg), pushups and crawls

Felt strong today. Really strong. Surprised actually especially because I was scheduled to swing the 40 kg and I haven't played with this bell in awhile. But warmups went easy and when I got to the first set with the 40( which usually is the worst) it felt strong in my hand. Not light, per se, but I felt strong.

And I just got stronger. Very nice feeling.Grace layed it down and I picked it up

30 minute Body Check warmup
all systems go! truthfully this is the best my entire body has felt in EONS. Even my shoulders felt good. Normal I dare say :)

One Arm Swings
16 kg x 5/5/5 x 3
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 5/5 x 5
           x 6/6 x 5
          x 10/10 x 1pr
130 reps pr
11,400 lbs !

this felt so strong
My last set of 5/5

Bell height was better than expected. I plan on doing a Five minute one arm swing test before I leave for Copenhagen and Israel at the end of November. After the 36 kg test I couldn't conceive of doing it with the 40. Now I can .

Double front squat

2 16s x 5 x 2
2 20s x 5 x 1
2 24s x 3 x 5 sets

First set was with OLY shoes but, again, I get deeper without them. Strange. With bodyweight I can squat deeper on my toes but I think the bells act as a counterbalance and it's different.
I also did NOT move my stance in which really let me stay more upright.This is definitely the correct stance for my double squat. Much less rounding of the upper back

Floor pushups
2 x 10
2 x 12

very solid

Four laps of 50 feet.
strongest ever.

BW 161.

Can't wait to ruck walk tomorrow. things are back on track.


Wednesday, October 08, 2014

Snatch Vo2 the Re Return 25 sets of 6,walking lunges, pushups.

My shoulder has been really really good since Aleksandar Miketa worked on it in Croatia and it seems to be holding. That, along with my body somehow 'squaring up' and the imbalance getting better since my TKR. Who knows? I just know that finally the overhead position is better and I don't need so much bodywork

But today's dive back into snatch vo2 training was solid which was a great sign.Full hour stretchout this AM plus a 30 minute fast walk I was pretty warmed up for the workout

highpull warmup 16 kg x 5/5 x 3

snatch vo2
25 sets of 6 with 16 kg
150 snatches
5400 lbs

not bad at all. will work up to 50 sets of 6 before going to 7's

Snatch holds
16 kg x 30 sec x 2
18 kg x 30 sec x 2

wow haven't done these in ages. Glad to be able to do these again

Walking lunges
4 laps of 100 feet

very very strong. best ever! legs strength/endurance is really coming around!

close grip pushups on horizontal p bars
3 sets of 12 1 set of 11

solid shoulder work no clunking and good triceps as well

great workout! the snatches were very encouraging as well as no pain :)

two days of rest and stretching out.