Saturday, December 25, 2010

Christmas Tradition

Tracy and I owned a very hardcore World Gym in Campbell Ca for nine years. The gym's previous owner was Dr Scott Connelly, inventor of MetRx engineered meal replacements. It had been called Ironworks Gym for the 18 years it had existed before we took it over and was full of competitive powerlifters, olympic lifters, track and field athletes( Bruce Jenner trained there before his Olympic wins) and hardcore bodybuilders.

While we changed the name and made it a little more 'human" friendly we still had a seriously hardcore bunch of athletes there and we were determine to keep it that was as much as possible. I fell into competitive powerlifting and workouts were never to be missed unless someone was going to the hospital and sometimes not even then,lol.

So if a scheduled workout fell on a holiday well, guess what, the gym was open that day.At least until I finished my training. Christmas was no different. We got up early, got the kids their presents and then Daddy went to the gym to do what needed to be done.

Well now, the kids are all grown up and Mom and Dad still need to get their workout done and today was no different. Tracy took a poll among her class as to who wanted to come it and train her class as usual and the almost everybody showed up!

As a trainer I have learned that clients LOVE to train on holidays as they can get their workouts in without a rush so I end up working most holidays as well.One of the downsides of my business is that if I don't work I don't get paid. There are no 'personal days' or sick days or paid vacations in my business.

So it was off to the gym today to swing some bells. Hey, even Nick got special dispensation from his wife to make it today as well.As any serious training partner would :))

Today was the switchover day from snatches to swings and the 28 kg was on the menu.But I also needed to get some two hands back in the mix so I started there.

Two Hand swings
16 kg x10 x 3
20 kg x8 x3
24 kg x8x3
28 kg x8 x3

My new technique worked even better than I had hoped with the two handers and I got a better reach back than before and even more legs and hips into the mix, with less back involvement. Perfect.
Basically the technique boils down to: down, then back. Break at the knee, then hinge. It's very hard to see for the average person but it feel significantly different to me and that's the key.

One arm swing ladders
16 kg x5/5
20 kg x5/5
24 kg x5/5

28 kg x5/5
x8/8 x 3 rounds
156 reps
9828 lbs

Ladders work great when you are not strong enough to do straight sets and I will do them until I can do 300 plus reps with this whenever I want; then onto straight sets.

Nick surprisingly switched over to swinging as well and really experienced why swings are the Center of the KB Universe. They kicked his butt. He said he would much rather do snatches: they're easier,lol.

Clubbell Barbarian Press
15 lbs x5/5
20 lbs x8/8 x 3 sets
25 lbs x5/5 ( too heavy to keep good form!)

I was amazed at how much harder the 25lb'er was to hold form than the 20! This mix of swings and horizontal presses worked well. Video is above.

Merry Christmas to all,especially the Hardcore!



Jen said...

Merry Christmas to you and Tracy!

miss you guys!

guy said...

Merry Christmas Sir!

Roland said...

Merry Christmas!

Mark Reifkind said...

Merry Christmas to you all and thanks for taking the time to stop by!