Saturday, November 22, 2014

36 kg One Arm Swings, 200 reps PR ,double 28kg front squat PR, crawls

This was strong today. Shoulder felt good although it was tight in the middle of the night The PT did a lot of work on it yesterday and even though it felt better I could tell it had been worked on hard, in new places.

Wanted to try this volume although I actually wasn't sure I could do it, as it's my last real swing workout for two weeks as I head back on the road Wednesday; Next weekend the Men's Weekend with Jacob Sondegaard in Copenhagen and then onto Israel for a SFG 1.

It turned out great. Cardio and strength was good and the weight felt as light as it ever has. Bell speed was solid as was height of the swings.

One arm swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 3/3

36 kg x 10/10 x 10 sets PR
200 reps
15,800 lbs work!

very very happy with this in every sense.

Double KB front squats

these went very well as well. Didn't do much volume as I was pretty beat from the swings but it is pr nonetheless
2 16's x 5
2 20's x 5
2 24's x 3
2 28's x 3 PR

sweet but they felt heavy- on my arms and upper back :)

4 laps of 50 feet.

nice to do these without pre fatiguing with pushups. Nice rain falling, felt great

datsit. Big ruck tomorrow in the rain. Can't wait. Nice to be in shape again.and strong at the same time


Wednesday, November 19, 2014

Snatch Vo2 30 sets of 7 and a regression

I don't think I should be doing this. Trying to go overhead with kettlebells, as much as it pains me to say it ( and, do it ). It just isn't working and I spend more time trying to fight my shoulder than I do anything else and the overhead position still sucks.
From a work capacity and cardio( and even my left shoulder) it's no problem to fight through. But add in that freakin dull ache in the shoulder and it's too much.

Just the same as I have given up on the snatch test, or snatching anything over the 24kg again, I think I just have to give up the kettlebell snatch. I want the cardio work, the metabolic conditioning I get from snatch vo2 training, plus the gut check, but I think I will have to substitute swings instead.

Kenneth Jay told me when I asked how close using the swing instead of the snatch to snatch for increasing the heart's capacity and vo2 max and he said it wasn't close- no more than EIGHTY PERCENT  as effective!

Well 80 %, especially at this point in time in my training and shoulder ability, will have to do.

Especially when I think of it as assistance work for my five minute swing tests. I will have to figure out the reps per 15 second (probably no more than 10) and the weight ( it should be light enough to go very fast, just as in snatch vo2) so that means probably the 16 and 20 are it. Perhaps the 24 kg if I dropped the reps to 8.

I will have to play with this, and now that I think and write about it, I'm getting more excited about the idea. It 'fits' more well   :) with my current training and goals and , of course, my obsession with the swing.

Tracy says the weight has to be light enough so that you can swing it, it can't swing YOU. And as the person who has done more swings than anyone else in the world and studied as well I believe her. It will just have to be played with.

It fits. Heavy swings on Saturdays; light and fast on Wednesdays. Strength day and dynamic swing day. Pefect, really.

Snatch Vo2
16 kg
30 sets of 7
210 reps
7560 lbs work

just no fun at all. Glenn still out so even less fun. Left arm was fine but trying to adapt the form with this shitty overhead screwed any semblance of smooth technique out the window.


Walking lunges
4 laps of 40 steps

these were tough today. just frustrated with the snatches

Parallel bar pushups feet on floor
four sets of 10

shoulder not happy.


three laps of 50 feet

this actually felt good but I my CNS was cooked and I was too. wanted to do more but couldn't. Need to crawl more and sled less

Also, my back did not like the farmers walks. Restricting my upper body gait mechanics doesn't work at all for me. Lesson learned. Crawls are it.

roll  stretch and hang.

feel better already

never quit- just find a way through.

Monday, November 17, 2014

Barbell Military press, double pr,36 kg belt squat, 24 kg farmers walks , rear delts

 Recovered well from the weekend's training, slept well and the shoulder was in the right part of the socket for a change. Had a more than decent 30 minute stretchout as well.
Glenn was out of town for work so it was solo.
Very cold in the gym so warmed up with 3 sets of two hand sets with 16 kg for 20 reps. This never fails to get me warm no matter how cold it is.
Alternated each set of swings with a set of 10 rep stick presses.

Barbell press
45 lbs x 8 x 2
55 lbs x 8
65 lbs x 7 x 2 ( first set flat footed, then put on Oly shoes. Left them on :)
75 lbs x 5
85 lbs x 5
95 lbs x 3 PR
100 x 2 PR!
80 lbs x 5
70 lbs x 7

9 sets of presses. this worked we good. The first rep was not easy but it was much better after this. Not having an eccentric contraction to set up the groove is always tough. Come to think of it, the 85 for 5 is a pr also.
these weren't the prettiest reps but they were all locked out and strictly started. Very happy with this although truth be told, the lighter weights didn't feel much better than the heavier ones :)

Belt squat
36 kg x 15 x 3
          x 20

these were strong.

Farmers walks
double 24's x 100 feet x 4 laps

these were TOUGH. great though and an excellent stretchout for the traps as well

Band rear delts
3 x 15 red

didn't feel more pushups were right so I did these. overall easy day

Wedneday up to sevens on snatch vo 2 and I will try it with my Oly shoes here too.


Sunday, November 16, 2014

Sunday Ruck: take the long way home.

The pack felt like nothing on my back today, which is amazing. I had to actually weigh it to make sure it was the correct weight. It was 39 lbs( need to add a few next week). Legs felt fresh and loose, back felt solid but my damn shoulder was not in it's happy placed and ached the whole damn time.

Switched pillows last night and it didn't work well. Waay too sensitive these days but it is what it is.
 Can't really complain it used to be ALL kinds of multiple things "out" at the same time so this is no big deal.

The idea is to increase the distance of the ruck now, inching towards three hours. So I did my twelve laps then took the long way home on the hardball. Problem was that I was tired of the aching shoulder and only increased the distance by ten more minutes. But, its a start .

Lap times :
1) untimed
2) 8:20
3) 8:24
4) 8:15
5) 8:10
6) 8:11
7) 8:15
8) 8: 15
9 ) 8:12
10) 8:09
11) 8:01
12) 8 :04

Plus 11 sets of deep squat holds. Love these

People ask me why I walk in circles, doing laps instead of 'going for a hike'  I'm walking laps so that I can measure my progress. I will progress to walking in the hills for overall time when my body is ready for that kind of load, but for now, this is what I need to keep getting stronger and more enduring.
Just like a swimming swimming laps I need to know what my pace is so that I can tell if I'm improving or not , as well as feeling what a specific lap pace is.
No matter what, though, it takes me 45- 60 minutes for my legs to get into it and my lungs to open up.
Been like that for 35 years don't think it's going to change now and that's cool
I'm not training for backpacking I'm training to increase my leg and back strength and endurance and this seems to be the fastest and most efficient way to do so.

If I could I would next like to add in another, shorter walk on thursdays.Perhaps an hour with a 10 lb heavier pack but don't see that happening in the near future.

More important would be to add  a swim session in on thursdays, I need to get back in the water. That will happen first.
BTW I am now a GoRuck affilitate so anyone clicks on the  picture on the front left of this blog it will take them to the very interesting world of GoRuck and the gear and events they put on

In my minds eye, my long term, dream goal, is to do the GoRuck Challenge for my 60th birthday. Still a long way off but it is a BIG challenge and I will need plenty of training for it.

Lots of military presses tomorrow


Saturday, November 15, 2014

44 kg One arm swings, 20 kg front squats,pushups, crawling

Just  a WEE bit tired after the last week, and last month of heavier and heavier . Good thing I'm traveling soon, it will be a nice enforced back off.
But I wasn't in the mood for the 48 kg so I went  a bit lighter and used the 44kg for sets of 5/5. Still plenty hard and heavy but I could tell I was tired.

Shoulder finally went back into place after some serious SMR on the pec, teres major and front delt. Haven't had to do that lately but it helped very quickly. Amazing, once the shoulder is sitting right the pain and ache stops immediately. Almost feels normal and ROM improves instantly.

One arm swings
 16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
44 kg x 5/5 x 10
10 reps
9680 lbs work

Double 20 kg front squats

2 16s x 5
2 20s x 5 x 4
          x 8 pr

these are getting better and deeper all the time. No goblet squats today. tired

Horizontal pushups feet up on box
4 sets of 10 PR!
first time with the feet up on the box and NO shoulder issues. sweet.

3 sets fo 50, 60 and 70 ft

love these

hard but well within reach.  Long ruck tomorrow- going to go for 2:20 the last 20 on the road.


Wednesday, November 12, 2014

Snatch Vo2 50 sets of 6, walking lunges, barbell OH holds, pushups

Mission accomplished. First phase at least. This was very satisfying, especially coming after Saturdays swing test. It wasn't as hard as I expected but, right on cue, my right shoulder was tighter than it's been the last two days, despite a lot of stretching hanging and SMR this AM.
 But things warmed up very well once I got going and I had a very big epiphany about my snatch groove today and I think it will make a huge difference overall.

Snatch Vo2
16 kg
50 sets of 6
300 reps
10,800 lbs

No problems except that I can't count, even with a clicker :) Plus I really need a headband, the sweat falls off on the bell and really mucks things up.
The epiphany was that I finally got the idea that the snatch and swing is an inverted pendulum. I DO need to lean forward to engage my hips BUT NOT THAT MUCH. It's kind of a rocking motion and I have to let the bell/arm fall first and stay upright longer and then pendulum forward with arm and rib in connection.
then reverse it, still with arm and rib in connection
I was thinking I had to lean further forward than I do to get my lumbo pelvic rhythm correct but I think this is 'more' correct.
MUCH shorter stroke too. I looked at a bunch of my old videos doing sets of 8 in this and my stroke was, had to be, much shorter. I was doing it instinctively but hadn't really codified it in my brain. Now I got it.
Plus it's only the 16 kg
I may give the oly shoes a go here next week as well. I think they will help.

Walking lunges
4 laps of 40 steps

these are finally feeling easier for the second week

Barbell OH holds
45 lbs x 45 sec x 3 sets

really much better. went a little wider on the grip and that seemed to help too. Also I think I am going to go with vibrams on my press day next week. felt good today for the holds.

parallel grip pushups
 3 sets of 15 reps

very solid but BEAT! Tow days off! yes.


Monday, November 10, 2014

Barbell Military press,belt squat,floor pushups, hip sled

Definitely feeling the effects of the last two workouts. Nothing injured just lots of DOMS and overall stiffness.Especially the hammies! Crazy sore, which is unusual. I think the different boot  I wore rucking yesterday had something to do with it.
Or, the five minute 40 kg test.
Or both :)

Glenn still out today so I definitely wanted a lighter day

Barbell Military
stick x 5 x 3
45 lb x 5 x 3
65 lbs x 5 x 8 sets

this was perfect weight. Just enough to feel some loading but light enough to really practice all the subtleties of the groove. Still in Oly shoes. this was the best session in terms of everything feeling good of all.
Plus, I think having my hands locked down onto the bar as I press is really strengthening my external rotators .

Belt squats
32 kg x 20 x 4 sets

these were good, surprisingly. close stance

Floor pushups

hahaha, shoulders are still cooked after presses.

Hip sled
128 lbs x 250 ft x 4 laps

this was heavy! too lazy to take off the weight but it was a slog :) 10 lbs less would be about right

ok seriously need to recover and loosen up. Lots of bone broth these last two days and I can really feel the benefits already. Much easier to drink to hydrate than plain water and I can't drink any more tea than I do!
50 sets of snatch vo2 in two days, gotta get ready