Tuesday, September 29, 2009

Off season training begins; the New Year

At the HKC

In the Jewish calender we just began the new year last week.The RKC cert season just came to a close for me this weekend so I began my new year of training today as well.It feels like I havent trained for real forever and it was hard, as usual, getting started except that I really FELT like training, for a change. I could feel my body getting softer and weaker lately and I hate that. I was ready to get under some weight even though my non trainin inertia was trying it's best to hold me back. Not going to happen and I was well rested, motivated by the power of the HKC and all it's possibilities and the desire to get some of my old goals accomplished this year.
I knew I wasn't going to benefit from the hard and fast training of snatch Vo2( my nervous system couldn't handle it anyway) but I wanted to mix things up a bit. So I did.

16 kg x 10/10
14/14:72 reps 2592 lbs
20 kg x 8/8
12/12:60 reps 2640 lbs
24 kg x 5/5
5/5: 60 reps 3180 lbs
16 kg x 20/20 40 reps 1440

232 total reps
8412 lbs

Tracy trained with me today, doing my exact 'sets and reps' style workout as she had done max vo2 yesterday. probably a bit boring for her but she snatched the 16 kg for those same sets and reps like it was nothing.
My groove felt solid and the weight light. Things moved fast as well and I havent done so many hi rep sets since the last 36:36 protocol and that was only on one arm at a time. my wind held well and the 20/20 down set was almost fun. I like training ladders like this and haven't done so for a long time.
It reminds me very much of my bodybuilding training where you are always adding weight or reps to the set, then finishing with a light, but intense, down set for a good pump. I wanted to get a bit of a pump today and wake up my lazy of late body. worked great.

KB Military Press
20 kg x 4/4 ( one clean per press)
24 kg x 3/3
28 kg x 2/2
32 kgx1/1

this went great! The 32 kg went up like lightening!AND my shoulder felt( feels) fine. excellent. just have to moderate the volume of this AND the bottoms up presses as well as keep my flexibility and shoulder mobility up. I really appreciate the press and whatever natural talent and leverage I have for it so much more now.
I finally also get to work with Tracy on her pressing now and she easily pressed the 12, 14 and 16 kg with both arms with my patented 'mind spot'. lol. she will press the 16 kg and more with no 'mind spot' very soon.Just the begining of her kb strength phase. Can't wait to see how strong she will get.

25 lb Clubbell
two handed arm cast 10/10
two handed arm cast barbarian press 8/8
two handed sheild cast 8/8
two handed sheild cast, barbarian press 5/5
one arm cleans 5/5 x 2

these went great as well I felt solid in the one arm clean for a change .I will convert that into one arm clean then arm cast soon. I need 20 lb clubbells for sure. they are on the list.

very good start back to getting into the best shape I have been in in years.here we go!



Rob O'Brien said...


Glad to hear you are doing well!

I got my 25lb club today. WOW!! I tried a few one arm moves....it will be a while before I get them down and I am ALOT further away from the BRUISER than I thought. You were right...heavy stuff.

Check outthe video of me soing mills I posted last week. I have some work to do on my form but not bad for 3 weeks in.


Mark Reifkind said...


REALLY tough on my elbows in the arm cast moves. two hands are great, one arm swipes ok, no way on one arm mills,lol! those guys who compete with it are tough!will check out the vid. I am getting 20's soon.have a client who digs them and I need them.
have fun!

Mark Reifkind said...

oh yeah man, I never even THINK about the bruiser.thanks but no thanks,lol.I know better.

Rob O'Brien said...

I am going to try the "Trial By Fire" tomorrow with the 15's.

130 One-handed Mills on each side
130 Double Swipes and
130 Two-handed Hammer Swings (65 per direction)

It is meant for the 25's but....hahaha. Yah right! I would be in hospital if I tried it now.

I will post my results tomorrow.

I have never done double swipes but I love the single ones....and mills are my favorite exercise.

I like the clubbells alot but nothing beats the kettlebell!

guy said...


Glad to see yo pressing agian sir!