Wednesday, August 20, 2014

Snatch, Front squat, pushups, walking lunges, shoulder sled

Wow. One year ago today I was getting ready to go into surgery for my TKR in the morning. It's been a year and I can hardly believe it.What an amazing thing this knee replacement has been for me, there are almost no words to describe just what a different life I have now and how wonderful it is. Just being out of 24 /7 pain would have been good enough, but to also be able to walk and squat, and lunge and hike, also pain free is beyond amazing.

It really hasn't seemed like a year has past; and I've been accumulating more ROM, movements, skill and strength the whole time. Pretty much constant and consistent progress and that has certainly made the time go much faster.

It seems like I can squat deeper, walk further, swing heavier and move better everyday. What  a blessing and a gift. And I make sure to be grateful each and every day as well. I don't have to think back much to remember how my life was just a year and a day ago.

I thought about doing some anniversary challenge to commemorate the year, some kind of high rep leg challenge but then decided not to risk anything by being stupid. My legs are doing great but they are also more TIRED than they have been as I am doing so much virtually every day. Staying on schedule is the celebration.

But I decided to do some snatches today, What the Hell. My shoulder ROM has not been significantly changed by not snatching these past few months and my best ROM was a few years ago when I was deeply into Snatch Vo 2 training so I decided to start with my oldest favoritest kb movement, the snatch

16 kg x 5/5 x 2
20 kg x 5/5 x 3
24 kg x 5/5 x 3

interesting. this felt way harder than I remember but not in the overhead position! Just SO much forces all over the place to deal with. So much "heavier" than swings. That bell falling down from totally overhead and back again seems like double the ROM of swings and twice the forces. Crazy.
BUT my right shoulder ROM was BETTER than my left ? WTH? Both felt pretty good although the 24 kg felt very heavy in the hold overhead. 20 kg was goldilocks :)

But it felt good to snatch again and I can see going back to max vo2 and staying with the 16 kg. that seemed to give me the best overhead ROM of all but we will see if I can move tomorrow:)

KB Front squat ( single )

20 kg x 3/3 x 3
24 kg x 3/3 x 3

these went well although I still need to mirror to maximize depth. No worries.

parallel bar horizontal pushups
4 sets of 13!

shoulders felt fine.

Walking lunges( on concrete not the lawn)
4 laps of 100 ft
much easier than on lawn but I have to wear knee pads - tapping
TKR knee on concrete not smart

Shoulder Sled
3 laps of 250 ft 95 lbs

now I'm tired three is enough

Rear delts
blue band 3 x 12

datsit. Solid We'll see if I had snatches back into the mix. I could do squats on saturdays after one arm swings that might work well. then pushups on monday and snatches on wed.


the workout that took me over 50,00 snatches

Monday, August 18, 2014

100 Pushups, 36 kg belt squats,tri's, hip sled

It wasn't too long ago at all that I couldn't do ONE measly pushup. Today, for the second week in a row I did one hundred and it was easier than last week! That's a miracle to me. The Portal one arm hanging has been really, really, really helping my shoulder and is slowly but surely un spasming my lat and teres major and re mobilizing my scapulae.

I also learned from last weeks pushup video that I was not leaning over my wrist enough and thereby flexing the elbow too much during the pushup. The most basic rule of any press is that the forearm be as close to vertical as possible so today I made the adjustment and it definitely helped.

I also made sure to keep my head up and eyes forward and that helped lock me in better as well.From a load standpoint these feel like nothing and like I can go all day, if my joints would let me but I don't even get out of breath at all. Nice.
7 am

Full hour total  body roll, stretch and hang. Need this :)

Floor pushups
10 x 10
100 reps

Belt squat
36kg x 20
         x 20
         x 20
         x 25

these were excellent. done again in the power cage for the support. used less today than ever. perhaps my ability to keep vertical is improving too.
Legs are TIRED though, from all last week as well as teaching and demo'ng for my SFG KB course yesterday in Danville

Sixteen students and teaching by myself for over 8 hours! Long day but made it through.
This IS what I train for- the ability to do this kind of stuff without breaking stride and get right back in the mix the next day. I'm stiff and a bit tired ( adrenaline down ) but no worse for wear and my training today was strong.
Things are going in the right direction.

DB Kickbacks
4 sets of 12 with 20 lbs
 Band rear delts
4 sets of 12 blue

Hip sled
95 x 250ft x 4

DONE DONE DONE! Need food and a nap :) SO glad to have gotten this commitment done. Now I have a month to train as hard as I can before off to Croatia.


today required a bit extra :)

Saturday, August 16, 2014

Easy day. 24-36 kg One arm swing ladders, 32 kg two hand swing, crawls, pushups

Ido hanging around.

Feeling good but have to go easy today as tomorrow I  teach and demo kbs for eight hours at the SFG KB course in Danville.
In the "bad old days" I would have had to take the day off entirely or risk being wrecked but things are much different now and thank G-d for that :)
Of course can't be greedy and still have to keep that ever in mind. things can always go wrong and I have to be ready for the course and be fresh and mobile.

So easy  it was but not too easy :)

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5 x three ladders

this worked out perfectly Just enough work to keep me going but left feeling like I didn't do much.

Two hand swings
32 kg x 8 x 8 sets

again, just right. not too much not too little. left wanting more

Also, did about 15 minutes of one arm hangs today as well, greasing the groove. two 4 min bouts before training and one after. this is really making a huge difference. felt the lat/teres start to tighten up after training, as usual, but instead of lacrosse ball work, etc I hung. Dissipated right after. This is very good news. Now I am on the lookout for places I can hang from , lol. As Ido Portal says, 'don't be afraid to be a weirdo, hang everywhere'.
I am taking his advice to heart.

four laps x 60 feet

Parallel grip pushups on pbars
4 x 10

blue band rear delts
4 x 12

datsit. long day tomorrow then back to work. hate to miss my ruck but I'll get some work in  :)


Thursday, August 14, 2014

How did I forget this shoulder mob?

"The only thing harder than figuring things out is remembering to do them"

Wednesday, August 13, 2014

Double 22 kg front squats,pbar pushups, walking lunges and the Hang Challenge

I've been going in this direction for the last week but seeing Ido Portal's 15 min hang challenge sealed the deal for me. I had to serious adapt the rules of the game when I did his 30 minute squat challenge but it really helped me open up my new knee and learn a lot of stretching out very tight tissue. It's all about waiting out the stretch reflex, and while I did enough for my knee I haven't been spending enough time stretching out my lats and teres major. Well, not enough to make a real difference.
Starrett talks about needing 2 continuous minutes of stretching or smr to change the tissues and I wasn't getting that overhead. So Ido's idea was perfect. PLUS he focuses on one arm at a time and that REALLY helped make my scapula open up.
I still will do bilateral hang stretches but with as close a hand spacing s I can, to mimic the overhead position I am working towards.
I can see building up to where I can hang off the floor one arm at a time( true brachiation)
This is a great example of what I need to re claim

But even with the little bit I did today the shoulders felt MUCH better and the tension in my lats noticeably diminished. Great start.

But this was Leg day

Double 22 kg front squats

Needed to have a light/medium day today as I teach on Sunday and this was great. I did 8 sets of 3 and could have ground out fives but not this week

one arm swing warmup 16 kg x 5/5/5 x 2

Goblet squats
16 kg x 5
20 kg x 3
24 kg x 3

Double front squat
2 16s x 3
2 20s x 3
2 22s x 3  x 8 sets

these felt solid and as deep as I've gone. Accumulated at least 45 minutes in a deep squat today during work and that is feeling better and lower than ever. Still more in there :) I could actually feel it as a 'rest' position today for the first time- my calves resting on my hamstrings! that is a first.

Horizontal pushups on pbars
4 sets of 12

superset with

Blue band rear delts
4 sets of 12  ( blue band is one step up in resistance)

no problem.recovery from monday fine.used a medium grip and leaned out over the shoulders a bit more than Monday.

Walking lunges
4 laps  of 100 feet

strongest ever but I really didn't want to do them :)
squat sit for recovery

Shoulder sled

4 laps of 250 feet

shoulder straps sliding off but otherwise very very strong. semi crouch semi run :)

3 minute Arm hang

this is going to really help me turn the corner on my overhead position and shoulder health I have no doubt

I just have to do it :)


Monday, August 11, 2014

100 Pushups, 100 Belt squats, triceps and hip sled

This is a big deal to me. 10 sets of 10 in the regular floor pushup is crazy progress since I haven't really been able to do a pushup safely in years. This is Just great progress and my chest shoulders and triceps are responding well to it also.

5:30 am  roll and stretch

Mostly focused on overhead hangs in chin bar with multiple grips as well as overhead dislocates with a stick. each set was about 2.5 minutes long.The dislocates are another key stretch. Hate it with a passion as I suck so badly at it but it has to be done. Making a very big difference in my overhead position as well as shoulder pain. All better. I think I might have figured out what I wasn't doing- holding the damn stretches longs enough to "kill" the stretch reflex. The exact strategy I used for getting my knee flexion in my left leg.

It's no fun but it seems to work. No overhead loading until I can get my arm overhead with no weight correctly! Sounds stupid to write that but I've been doing it for years no more.

One arm swing warmup
16 kg x 5/5/5 x 3

Floor Pushups
10 sets of 10
Supersetted with

Red band rear delts
10 x 10/10

this was nice. No problem at all. easy

Belt squats

these went great as well. 5 sets of 20 for 100 reps as well. Serious quad burn!

Db kickbacks
4 sets of 10 with 15 lbs  these really help strengthen the elbow lock position. Plus NO joint pain or restriction at all is a nice thing for a change

Hip sled
95 lbs x 250 ft x 4 laps
just finishing off and working  on my tan :)

#1.5 gripper
3 sets of 1/1 with hold at sticking point about 3.5 second rep. these are tough still but I can feel the whole body get into it. parallel stance is definitely stronger than lunge stance.

great day


Sunday, August 10, 2014

Sunday Ruck 12 laps 2 hours five min.

No Pr's today, just solid hard work. Slept well, hydrated and stretched out but started slow again. Made an adjustment on the pack which helped a bit. It's been too low on my hips I think, so I cinched it up a few inches and that helped.
First five laps were 8:45's or so. Slowest start yet but the legs felt just heavy and yesterday was a low carb day so not much gas in the tank.No worries but I lowered expectations a bit. Overcast and cool which helped tons
Laps six- ten started dropping times and by lap ten I went 8:15. Eleven was 8:10 and twelve was 8:05. I'll take it.

Total time 2 hrs five minutes
Bodyweight 160 lbs even.

Pushups tomorrow. going for 100 total