Saturday, April 28, 2012

24 kg Snatches and Two hand swings

Time for my latest attempt to incorporate two hand swings back into my workout. I took out the deadlifts, subbing the bilateral swings thinking that since I've been able to tolerate the deads pretty well, and, with my new found hinge pattern working  I should be able to use the the most basic of all KB swings in my training practice.

We'll know tomorrow; today however they were light, fast and easy with zero negative feedback from any of my joints or muscles. I do think that my new groove lets me lock my elbows much better which eliminates the elbow bending which jacks up the shoulder and the "lean into it" hinge keeps me from getting too squatty which always ends up in my back.

( first one arm swing warmup 16 kg x5/5/5 x 3)
16 kg x5/5 x2
20 kg x4/4
24 kg x5/5
         x7/7 x 3 rounds
108 reps 
5,832 lbs

these went very well too,fast and easy. Rested and ate well yesterday really preparing for today. paid off.

the groove has been VERY consistent and my shoulder has been more stable than in months. Nice. Knee too. Found a really interesting place to use the softball in my lateral calf which has been unlocking my fibula very consistently. That is the key, just as the elbow flexors have to be unlocked for my shoulder to be stable.

Two Hand Swings
24 kg x 10 x8 sets

wanted to go heavier and do more sets but I am not that stupid or arrogant anymore. :))These felt great and so much fun to be able to do. This was the first move that attracted me to KBs as they resembled a dynamic power good morning that was one of my strongest moves with a barbell. Little did I know they would be denied to me for ten years.

I am a patient man though and patience is it's own reward.Much more fun for me than deadlifts :))

Two hand CB Arm cast
25 x10/10
35 x 5/5 x 3 sets

these started hard and finished easy. I could really feel the pecs, shoulders, triceps and lats really working after the warmup I had given them with the above training . Just the idea.

Floor handstands
3 sets of 8-10 seconds free, no spot.

these are so coming along I can do them cold and get them every time.


Thursday, April 26, 2012

Long cycle clean and press

( 54 long cycle clean and presses for my 54th birthday,with the 20kg. My goal for 55 was to do the same with the 24 kg but it was not to be. Same goal for next year though)

I just refuse to believe I can't press overhead without pain. I don't care if I only use the 16 kg I want to be able to train my press. Since I've instituted a new group of correctives for my tight forearm and elbow flexors the shoulder has been behaving very nicely and staying in it's damn home, the socket.

AND the scapula has been moving around correctly and not glue'ing itself to my rib cage causing havoc with every left side upper body move so I put the bell overhead again today. The workout schedule is taking shape so well and I'm choosing the moves that I love the most AND am actually able to train and give me the effects I am after.
Whether its volume with the 24 kg snatch preparing me for the snatch test, or max vo2 snatch training giving me speed and power and met conditioning I literally can't get anywhere else to my clubbell work that lets me maintain some hypertrophy in my triceps, pecs and shoulders without them getting wrecked the program, MY program is finally settling in.

Plus I'm always trying to add new moves, such as the arm bar ,which it looks like I can do again AND is also helping stabilize the shoulders. As I undo restrictions and add mobility, restore damaged tissue and re pattern my asymmetrical patterns the body is slowly coming into the goal: square,plumb, and neutral.

VERY freakin' slow, but trendline is the only thing that matters to me, not speed. If I'm going in the right directions i'm happy, Otherwise I have to change things. How slowly I go is irrelevant.

1 pm
One arm swing
16 kg x 5/5/5 x3

Long cycle clean and press
16 kg x 5/5
20 kg x 5/5 x 5 sets

didn't get any video as one of our camera's broke and I ended up without one but the goal was to get it done with NO clunking or mal position of the shoulder( regardless of technique) and that got accomplished

what it ended up looking like was a very 'tempo' like clean and press. pretty much the equivalent of a 'touch and go' bench press.But I got almost 100 % no clunks with this technique and that is very encouraging. I let go of the need to go heavy when I realized how much Love doing this move,especially long cycle, regardless of the load.

I also used a thumbs up arm position for the clean as I tend to bend the elbow and flex the forearm more during cleans than even  snatches or swings, and this contributes to my shoulder issues. For me, tight forearms and elbow flexors, jacked up shoulder.

Most modern GS guys use this thumbs up technique during their long cycle clean and jerk with no elbow problems and it actually feels better on my elbows but my seriouly hyperextend.

Rack Walks
16 kg 200 ft per set per arm x 6 sets 1200 ft

when the knee and ankles are "in" this is easy. otherwise it's torture. today it was easy.:))

DB laterals

12 lbs x 15 reps x 4 sets

Floor KB Extensions
16 kg x 15 x 4 sets

this rocks! On back, kb on floor exactly behind head. Pause then flex the bell up to lockout. GREAT long head work and it felt fine on shoulders. YES!

band rear delts
red x 20 x sets

these are necessary. Glenn is back and it's so good to have my training partner back in full swing. Just not the same training alone. I can do it, but I don't like it.:))

Sisu/ NeverQuit

Tuesday, April 24, 2012

Snatch Vo2 is back.

The workout that put me over the 50,000 snatch mark, no surprise it was Snatch Vo2

While I have all the respect in the world for those that can snatch at a regulated pace it makes me crazy. Endurance snatching is just not for me. It just bores me. While I will still train to pass the RKC snatch test strongly without putting the bell down utilizing Snatch VO2 training has got me fired up again.

I stopped training it last November or so when I realized I had lost my swing and snatch groove and couldn't go fast without feeling like I was going to hurt something. When one can do a  movement fast they are, by default, moving well. You can't sprint fast if your mechanics are off. And my snatch mechanics were off.

Now that they are back I figured snatch vo2 would work again and it did/ How ironic that I'm starting it back as the weather turns hot again; it would have helped warm us up this past winter but that's the breaks, and the timing. I'm just glad it's back.

And so was Glenn, cleared for takeoff and his first introduction to max vo2 snatch training. I threw him in the shallow end of the pool but he still had to swim. He kicked it's ass. Nice.

Nothing has ever gotten me leaner or in better cardio shape faster than this protocol by Kenneth Jay and  I know it will work again. It always works. And it always sucks. It's stand there and take it pain by default. 25-40 minutes of Hardstyle acceleration training in 15 seconds bites of hell.

Nothing personifies the idea of KB training as 'sprinting with weights' as does max vo2 training and the fact that the idea is to take a light weight and move it as fast as possible appeals to me. Just like speed day in WSB world. SO few understand that and even less no how to really apply it and that's fine with me. Just means I make faster progress:))

Throw the damn thing around :)) Rinse and repeat and be bathed and cleansed in your own sweat. Perfect.

6-7 AM

Full stretchout.Left fibula isn't sitting right and  it just won't go where it's supposed to. Always good to start the day out like this.:))

1 pm
One arms swings
16 kg x 5/5/5 x 3

Snatch Vo2
16 kg x 30 sets of 7
210 reps
15 minutes of fun
7560 lbs

Now that I have my lumbo pelvic rhythm down hinging properly and really hitting the bottom position and just popping up is so much more  than grinding the weight up :)) It's easy to go fast this way.

Two CB swipes
15 lbs x 10 x 5 sets

this seemed the right thing to do. More endurance work. In a nice small dose. Same LPR here as well Every time I squatted at all I felt a clunk in my SI so I knew immediately it was the wrong gear. My form is strong is just feels like it looks so stiff legged, so drinky bird. Oh well, it's how it works, not what it looks like that really counts.

KB arm bars
14 kg x 3/3
16 kg x 3/3 x 2

have to do these  outside. my platforms are too narrow. yet they were better than last week and I know I really need them

Triceps extensions bands
4 x 20

Floor handstands, free no spot
4 sets of 8-10 second

easy. about time.

Band rear delts
3 x 20

getting stronger here too

Sisu. NeverQuit

Saturday, April 21, 2012

In the swing/snatch of things

It was good to get back to my regular schedule. I was seriously itching to train again although the last two weeks of relative inactivity and lack of intensity has left me a bit smaller and softer and less conditioned.

I know it will come back asap but these first few workouts are always harder than you want them to be; not from the loading but the weights feel heavy, lol. Even the light 24 kg,lol

But one has to sack up and just get it done or weakness, both mental and physical will creep in and take over. It's more than a slippery slope, it's an ice field; a few steps down the path and it's a freefall into laziness. Not for me cause I ain't gonna let it happen.

7-8 am Full stretchout

the whole kit and the kaboodle.Shoulder and back( even knee) feel good.

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

16 kg x 5/5
20 kg x 4/4
24 kg x 5/5 x7 sets
20 kg x 10/10
90 total snatches - not too bad. groove felt solid while technique felt, how I can say it. foreign.It's so easy for me to forget how to use my hips it's not even funny.

135x 3 x 2
155 x2
175 x1
205 x 1 

datsit. just getting back to the movement

two hand clubbell arm cast
15 x5/5
25 x 8/8
35 x 5/5 x 3

good to have this feel solid and actually light in the hands. triceps delts and pecs need the work.

floor handstands
4 sets of 10 seconds

band rear delts
4 sets of 20 and 15 ( alt red and blue bands)

given all my in activity of late I was actually itching to do more. good feeling. I survived the windmills and 1/4 getups nicely too, a good sign as well.


Thursday, April 19, 2012

Back on track

Felt fine from Tuesday's training and knew I wanted to incorporate some windmills, on both sides if possible but definitely on the left for shoulder stabilization so that's what I started with

BW x 5/5( arm overhead)
10 kg x 3 /  wasnt going to work on right
12kg x 3 L
14 kg x 3 L

these felt like the right thing to do. Simultaneously work to stabilize the shoulder through a dynamic ROM and work the left glute and stretch the hip rotators at the same time. right side was still not going to work, overhead position is better than ever but still not enough.

Plus I think it makes me rotate the T spine in the opposite direction of my curve so it may be along slog.

Half TGU ( to tall chest position)
Bw x 3/3
10 kg x 3/3
12 kg x 3/3
14 kg x 3/3 x 2

these felt great. SR RKC Mark Toomey gave the best instruction on the TGU I've ever seen this weekend and helped push me in the direction I was already going in to really get theses into my practice.As a practice.

Clubbell swipes
one arm x 10 lbs x 5/5/5/5
              x 15 lbs x 5/5/5/5
two 15 lb CBs x 15 x 5 sets
75 reps

these were very easy and the right load as well

Rack walks
16 kg x 1200 feet in sets of 200 ft.
very strong and easy. I love these now. hate farmers walks but love these:))

Floor Handstand superset with band rear delts
5 x 10 sec / 5 x 20 reps

rear delts were tired, surprisingly, from the windmill and getup work. good sign I'm going in the right direction. I think my scapula region is just out of balance on the left side and needs more strength and stability in the frontal AND transverse planes.

band triceps extensions
4 x 20 

these are weak haven't been doing enough tri work. Weight and size is down a bit. Have plenty of time between now and the trip, an RKC Re Cert at Revolution Studios on La Jolla June 9 to really get my training base back up again.

Training for certs is almost like periodizing for lifting comps; you have the foundation period, the peak and then the re building back to foundation again. It seems to be working ok, in hindsight. Don't like doing it this way(I always hate to break my training rhythm, even for competition) but it makes me cycle my weight and volume. Nature dictates, we obey.


Tuesday, April 17, 2012

Starting over.

Not really but it feels like it. Back from a great cert in MSP. Great not only from meeting such stellar people and watching them go through the crucible that is RKC and BECOME RKC, but physically.
I have always have at least one person or more ask my what's wrong with my knee during the weekend,;either on day one( bad  start) or on day three(I always think I'm going to squeak through). No one asked me this weekend which means I was walking and moving better. I felt like I was and looked at the long days as my gait training and peaking.

And it worked well.Didn't even bring my travel rumble roller; just the pain ball. Hardly used that either.Focusing as much on using proper movement as much as possible to square me up worked great. I did 100 up marching and trotting in place in grease the groove style all throughout the weekend and it worked very well.

I also focused on squatting as my rest position and that seemed to help as well. I wore my magnum boots and they were super comfortable all weekend long. the VFF's stayed in the backpack.

One of the great treats this weekend was meeting my friend from India, Balasubramanian Ramana, AKA "Rambodoc" on the DD forum. I've been helping him prepare for the cert as he worked through some serious injuries and he did awesome! He also brought me my latest pain ball, his person cricket ball
this thing works well. I also have to say I experimented with using a KB as a foam roller and it worked well. I'm always saying I'd like to have a rumble roller made out of steel and this was pretty close :)).

But I hadn't trained, really, since last Tuesday and it felt like it. Small and weak even though I did lots of demos and taught the snatch ( and tried to sneak in a workout as I did so) it wasn't the same.

I also wanted to get back to two hand swings and find a way to train them again( with my new hinge technique) as well as get back to practicing the getup, windmill, pullup and even the goblet squat!

I feel I am ready to start practicing these moves. In  fact, I think the windmill, get up and  arm bar are JUST what my shoulder needs to balance out the anterior dominance. Just have to go very slowly and carefully.

6 am stretchout

full regimine with bodyweight windmills and getups to high bride at the end. Just working the pattern.
I am actually very pleased and proud of my training that I have rehabbed my shoulder enough to be able to start working these again. Not long ago I couldn't even entertain the idea of right arm windmill or getups. Now I know I will train them again.

12 noon ( solo, Glenn still out)
two hand swings
16 kg x 10 
20 kg x 10
24 kg x 8 x 2
28 kg x 8
32 kg x8
         x 10
         x8 x 2

these felt great and I wanted to go heavier and do more but I know better. The lumbo pelvic rhythm approach worked great, and as I leaned into it my hips loaded perfectly and my back felt solid. I also could keep  my elbows straight, the thing that was messing up my shoulders in the 2 hand swing before. Ain't pretty but it felt strong.

And SO nice to be able to play with THE most basic and powerful swing pattern there is.
My Beast was sitting there mocking me but it should know I've got it's number and it will be a regular in my rotation very very soon.

16 kg x 10/10 x 5 sets

these were easy just as I wanted them to be and the groove was very solid. Just have to remember to NOT power breath during the endurance work :))

3 sets of 5

decided to just play with it and it worked fine. Just didn't go to full shoulder flexion ( dead hang) at the bottom, as this is what moves the biceps tendon around. Strong than expected.

Floor Handstands, free.
5 sets of 10 seconds

very easy and very strong. Nice. I even missed a kickup and overkicked and did a half pirouette with no pain! very cool reflex!

KB arm bar
12 kg  x 2 x 3 sets

wow! what a difference between my left and right arms! The left rotators were shaking and quivering and working like crazy to stablize while the right side was quiet as could be. Definitely on the right track here.
really need these posterior stabilizers now. this could be the balancer.

band rear delts
3 x20

these felt good too.Plan on starting with windmill , get up and goblet squat practice on Thursday. very excited to be able to train these incredible movements again. just have to NOT be greedy and really think of it s PRACTICE and not training.

Sisu. Never Quit

Tuesday, April 10, 2012

A little bit of this and....

a little bit of that. Glenn was out today and it's supposed to be my taper week so I just played around a bit. Everything was feeling very good and my knee has found it's ( semi) proper resting place and so leg pain was not bad at all.

I went back to doing 100 ups and some light and quick running in place as well as some high strides in grease the groove style all thoughout the day. Went back also to my vibrams; both help me find what passes for my center of balance. I do some light 100 ups, then break into a trot for awhile then finish with the high strides and then replant and invariably my left leg is centered under me where it should be.

I thought I could get away with doing some light long cycle clean and presses but I guess my left shoulder just does not like them. I took a 2 year break from pressing to let my right side heal and now it's fine. Perhaps it's time for the left side to rest.Not sure what else to do.

One arm swings
16 kg x 5/5/5 x 3

Long cycle clean and press
16 kg x5/5
20 kg x5/5
24 kg x3/3
         x 5/4 ( video above)
Shoulder was moving around a bit and have the cert this weekend so I shut it down.SO frustrating after waiting so long for the right side to get on board and now it feels so good but the left is so unstable. ack.

One arm swings
20 kg x 10/10
24 kg x8/8
         x10/10x 3 sets

these felt fine. Just thought I would combine tues and thurs workout as I will miss that as well as saturday. I have to make sure to throw around as many kbs this weekend as I can!

16 kg x 15/15

it was nice to have a warm day ( gone already though) and work up a good sweat. It was almost balmy.MSP is going to be cold and wet. I will prepare to suffer. Cold and wet makes me tighter and stiffer than normal and that always makes the joints worse.

BUT it was nice to see this on the scale before the workout:
My hydration level was 60% which is what it takes for me to get a good BF reading on the Tanita at 159 lbs. Not bad for a 55 year old guy.

One arm shield cast
10 lb CB x 10/10/10/10/10 10/10/10
80 reps continuous.

felt good, haven't done them in awhile

Band rear delts
3 x20

Floor Handstands
4 x 10 seconds( easy today all free and solid as a rock)

Sisu/Never Quit

will be back Monday, leave thursday for an RKC.

Saturday, April 07, 2012

Taper week

Gear down week begins as I taper off to get ready for the cert. The farmers walks did NOT work for me, especially on the single arm carries as I forgot that I've done these before and they screw up my neck.Back to rack walks
Finally recovered today but I knew it was a 20 kg, low rep day. That's cool, we've been hitting it hard and consistent for weeks.

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

16 kg x5/5 x2
20 kg x 5/5 x 10 sets.
100 reps

easy money, just as it's supposed to be

135 x 2 x 2
155 x 2
175 x1
195x1x5 singles

solid and easy.

Pbar handstands

3 sets of 5 seconds


Sisu/Never Quit

Thursday, April 05, 2012

Weird Thursday

Did ALL kinds of little things today trying to find out what should take the place of pressing and ended up pressing anyway :))

It should be just handstands but I hate leading with that for some reason.Especially when the floor version is coming along so well..Eventually I want to do a regular step into the handstand from my feet but my knee has cooperate more for that, and, one things at a time.

Not much stretchout this morning, just the basics 5-6.Left  shoulder is feeling most stable that it has in weeks :)) so I'm not messing with it too much. Just lots of overhead stretches and behind back.Plus my patented hand/forearm stretch in the frontal plane that seems to have worked magic. More later.

Two CB swipes
15 lbs x 10 reps x 10 sets
I go you go with Glenn.Very simple and easy but still got things started.Fast pace and reps were crisp.

two hand swing flip, catch and press

16 kg x 3-4 x 2  ahh, no. used to do this all the time long ago with mike castro but it's not the push movement I need.Can't wait to get back to trying some two hand swings, power swings and pendulum hike passes after I get past the cert,
No new stuff before a trip. I should know better :)

CB torch press
15 x 5/5 x 2 too easy
25 x 1 right side too HEAVY
2 15's x 5 x 2 not bad and it's a press but Glenn was doing real presses and last went well so:

Long cycle clean and press
16 kg x 5/5
20 kg x 5/5
24 kg x 3/3 x 2

These went well with NO shoulder clunking during any rep. I was already a bit tired in the pressing muscles from all my playing around but the form went well MY forearms stays very perpendicular to the floor throughout each rep as I orient my body AROUND vertical forearm and the mechanics necessary to keep it vertical.
The main thing is that it didn't hurt or clunk in the rack and that's everything.

If I never use more than this in the Long Cycle clean and press I could live with it.Just like in my snatches. Lots of way to cook this lift and I don't need to try to press the Beast anymore. I've pressed my share of Beasts :))

Now if I can get away with a few two hand swings, a pullup or two and eventually ( knee knee time) goblet squats I will be one happy squared away trainee :))

Farmers Walks
2 20's x 200 feet
one arm 20 kg x 200 left then 
200 right
2 20kgs x 200 feet
right then left arm and 
2 20kg x 200 feet

This is good for Glenn's arm, it's not good for my back and  shoulders. NOW I remember why I tried and rejected these walks. They tweak things on me. Back to rack walks for me. We'll see how glenn did later.

Floor Handstands/ free kick up
5 sets of 10 seconds

Finally don't need a spot on these and I feel confident in my position and hand,wrist and shoulder strength not to have to pirouette out.

Sisu/Never Quit

Tuesday, April 03, 2012

Heavy one arm swings

Decided to do snatches after one arms today as I wanted to go heavy and surely didn't need to pre fatigue myself first. The 32 kg was never light for me but at one time, back in summer of 2007 I did 400 reps in sets of 10/10 with it. That's a lot of volume and is my benchmark for how my one arm swing training is coming along.This is a video of part of that workout. Comparing 5 years ago with today makes me happy. My swing has held it's ground, at least in terms of strength and form if not volume. I do notice my 2007 swing was faster, more powerful but not by much and my right arm extension on the backswing is very limited.
It was my right shoulder that was hurting at the time. I played both videos simultaneously, it's very interesting( at least to me) to watch them at the same time and note the similarities and differences.I do need a more vigorous hike pass now though, will work on it.

To be fair though at the time all I was doing was swing training as my shoulder was jacked and I couldn't snatch or press. So I concentrated on the swing. Three days a week of one arm swings! Heavy medium and light. It did pay off

Felt the best I have felt physically in the last two weeks today for  no damn good reason. Shoulder was in place, knee tracked and didn't feel spasmed, slept well. Hey, I'll take it.

edit: after watching this video a few times I remember the technique I was using; pretty much the same lumbo pelvic rhythm idea I'm using now BUT squatting down a bit first, before the leaning(which triggers the hinge for me). That's why I have more knee flexion in the 2007 video, I was lowering first Then hinging. Remember it clearly now.

Of course I have no idea why I abandoned that technique but I will have to play with it a bit again..

One arm swings
16 kg x 10/10 x 3 
20 kg x5/5
24 kg x 5/5
28 kg x5/5

32 kg x 5/5
         x 6/6
90 reps 
6570 lbs

everything felt solid,balance strength, grip hip position wind. nice.

16 kg x 10/10/10/10
40 reps

perfectly little finisher and it was easy.

Floor Handstands
5 sets of 8-10 sec holds free kick up no wall.. glenn spotted but I nailed almost everyone. nfelt light on my hands and solid.

DB Kickbacks
15 lb db x 15 reps x 4 sets

tried band extensions but my shoulder didn't like them. just wanted some blood back there.


Sisu/Never Quit.

Sunday, April 01, 2012

Sunday stretchout

Woke up feeling great this morning; the best my joints have felt in a long time. For once nothing was talking to me and that was even better news considering my training yesterday. But I've been up for 6 hours or so and I started to feel a bit of DOMS settling in and I knew it was the perfect time to stretch and mobilize.

So:Lower body series first

1) back bend over stab ball; 4 min
2) foam roller; 3 min
3) Brettzell, two ways 5 min
4) Hamstring strap series : 5 min this is essential I now realize as they all are but this is a key
5) Straddle sits: all directions toes point and flex: 3 min
6) up dog with toes dorsi flexed 3 minutes
7)down dog : 4 minutes ( another essential one for my knee and back)
8) thai squat ( various foot widths) 4 minutes
9) side splits on floor; 2-3 min
10) side splits on back hips against wall 2 min ( love this one)
11) kneeling hip flexor stretch
12) Calf stretch toes on wall

thats it,lol. now onto the upper body after a short break. body already feels better. This work opens up the tightness better than anything, I just have to re direct my discipline back here again. I will.