Saturday, March 30, 2013

20 kg Snatches

Ah, back to normal. Amazing what consistency in my training and life does for everything :)) A relatively easy day. 20 kg snatches in low reps, sets of 8/8. But the groove was solid the power was good and everything felt right.

30 min Am Stretchout

8 am
16 kg x 5/5 x 2

20 kg x 8/8 x 10 sets
160 reps
7040 lbs

easy breezy :)) great to really just focus on one rep at a time. and being fast and powerful Tried to link up the punch through at the top with more rooting through the ground and it helped a lot

One arm swings
28 kg x 8/8 x 4 sets

just testing out the new Rogue 28 kg bell and the new Eleiko "Grippy" chalk. Both were great. The rogue bell DOES have a slightly wider window between the handle and the bell itself making for a minor difference in feel but nothing at all , really. GREAT handle and finish. Lightly textured and smooth at the same time. I know that doesn't make sense but that was the impression. No seams too and that is awesome. Probably have to get a 24 kg too for snatches. The handle held chalk very well,especially for right out of the box. Love this new brand .

The new Eleiko chalk was good but not great. A much finer feel to the powder, much less "thick" than the Metolious or the Ivanko. Good stuff but the Metolius will do just fine in lieu of the Ivanko in the future. Have 8 blocks of the Eleiko grippy coming in so I am more than set for awhile :))

Two hand Arm Casts
25 lbs x 10/10
35 lbs x 8/8
45 lbs x 5/5!

these felt strong!

Pushups on single bar
12, 12, 10!! all three personal bests of late. No shoulder issues at all. Nice

Supersetted with Scapula Pullups

3 sets of 6's

these felt great to do again. Really pulled with an arched back, head up legs back. Completely NON tactical style, which my body will tolerate it seems. Major Rule: go with what works regardless of what it looks like, or if anybody else will understand WHY you are doing it.  I will work these up to chin to bar not not above for awhile; another idiosyncracy  for my shoulders.

I need more mid back work to balance out the pec work,back to the 24 kg snatches next week.


Wednesday, March 27, 2013

32 kg two hand swing: 20 sets of 10( pr)

One nice thing about not having been able to do two hand swings all these years is that almost every workout I do is a personal record of some kind:) This one, however, was a real one with the last pr being 150 reps in sets of 10 a few months ago. This was easier too and definitely could have done more.

Can't believe how much I love doing two hand and double bell swing workouts these days. I always thought I would like them if I could do them, reminding me SO much of power squats and good mornings but I never got to train them. Making up for lost time now.

Pretty beat tired today too. For some reason I woke up way too many times last night and started the day tired. 7 hours later I was beat and hungry and it was time to train. Oh well, one of those days when you don't think you just go or you'll lay down and not get back up.

And, not surprisingly it was a strong workout. It almost always works that way; another reason I don't stress about starting a training session when things aren't right. Those have been some of my best session.

6:30 am 1/2 stretchout
10-11am full stretchout

Two hand swings
16 kg x 10
20 kg x 10
24 kg x 10
28 kg x 10
32 kg x 10 x 20 sets
200 reps
14,000 lbs - Nice!

These were pretty fast paced too, with just Glenn and I going back and forth.Surprisingly easy and strong.

Snatch holds
18 kg x 40 sec
20 kg x 40 sec
24 kg x 40 sec

overhead position best ever. Coming along very very well. getting a great stretch this AM helped a lot too.

Single bell press practice
16 kg x 5/5 x2
18 kg x 3/3 x 2

just playing with the start. thinking 'standing bench press' and really working on pushing away from the bell

rack walks
16 kg x 200 ft x 4 laps : 800 ft total

now the fatigue is catching up :))

bblade laterals
3 x 10/10

Floor Pushups
3 x 6,7,8

these felt great . no pain or instability at all.

need some freakin' sleep tonight!


Monday, March 25, 2013

Double 24 complexes, double press

Going with the strength over volume theme I thought I was ready to do some double bell complexes. All this double stuff is so new to me but doing 5 reps of swings then cleans seemed much better than sets of 10 in the swing.

I thought momentarily about adding in double presses right from the start but thought I had better do them separately to see if I even COULD do them without jacking something up. They all went well and next week I will put them together

Full stretchout this am done in 2 part 5:30 am -6 then 7- 7:30 am

shoulders tight from saturday's handstand pushups so extra lacrosse ball work there

Double swings
2 14's x 10 x 2
2 16's x 10 x 2
2 20's x 5 + 5 double cleans x 2
2 24's x 5 + 5 double cleans x 5 sets

these went well but were no joke at the end. Definitely a tough combo, adding in the presses will be even harder. perhaps I will make it a chain instead of a complex( 1 swing+ 1 clean+ 1 press+ 1 chain)
we'll see.

Double press
2 16's x 5 x 2
2 20's x 5 x 2
2 24's x 3 x3

Did these MY way. Tired of fighting my t spine and shoulder restriction when if I press like this:

it works well. I'm strong, I can lockout better than any other way, it doesn't hurt my shoulders and , I'm strong :)
Instead of constantly fighting this arch of mine( which I cultivated for years as a bodybuilder and powerlifter) which took over from my gymnasts hollow position I need to embrace it. Just like I could only bench press one specific way that fit my body and orthopedic considerations, It seems I can overhead press only one way too: arch my back, get my head out of the way and press straight up.

It ain't standard issue but then neither is this body :) This is definitely a groove I can work with. I need to push away from the weights just as I did in the bench. In fact I need to think of this as a standing bench press. Again, I need to embrace this super arch of mine and use it as well as continuing to keep gaining shoulder ROM and mobility.

There are modern hollow body handstands and old school, muscle beach handstands

Belt squats
48 kg x 20 x 4 sets

first set felt rough but they kept getting better. Still love this move. Need to add another set soon

Bodyblade laterals
3 x 10/10


Like a Boss.

Saturday, March 23, 2013

24 kg snatches, back to strength.

I've done enough rep kb snatches. I know that 10-15 rep sets are not exactly high reps to the gs people but as a former ( reformed) powerlifter I believe in the Brett Jones saying "anything over 3 reps in cardio".

We've set a great foundation these last few months with the progress reps on Saturdays but doing  reps over 7-8 lulls me into a too relaxed state and the power output on my snatches goes down. has to. I'm just trying to get the numbers not maximize the power and that bores me.

I've been too fixated with the snatch test and gearing my snatch training for that and you know what? I just don't care anymore. If I have to I'll take the snatch test anytime and gut out 100 reps but why center my training around it when I don't like the training, and, truth be told, it is the antithesis of hardstyle training.

The definition of hardstyle is " don't hold back" and that exactly what I tell people to do when I coach them for the snatch test:" calm down, slow down, pace yourself, use as little force and power  as necessary to make each reps"  Done with that.

I want to accelerate each rep, build the force and power of each rep. Not hold back.I would rather do 20 sets of 10 then 5 sets of 40, anyday. So we changed things. The way it was looking the goal was nothing but high reps: sets of 20/20 with the 20 kg, 15/15 with the 22 and 10/10 with the 24.

Back to strength. Ladders. Sets of 5,6,7 were the order of the day today with my medium weight the 24. Next week, since I'm not allowed to snatch above the 24 I will do one arm swing in sets of 5 with the 28, 32 36 or 40kg. Then back to the 20kg for ladders of 8,9, 10. My only homage to reps.

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 5,6,7 x 4 rounds
144 reps

the goal will be 6 rounds of this, then recycle. For now. It sure felt good to be concentrating on powering out each rep rather than holding back and pacing.

Two hand clubbell shield cast
20 lbs x 10/10
25 lbs x 10/10
35 lbs x 5/5

these went well

Handstand pushups ( spotted)
4 sets of 3

these went better than expected as well. they are in the pushup rotation so I'm not worried about the spot. It's for shoulder and upper back work not the hs specfically.haven't been upside down in awhile and it felt strong.
back to normal finally.:)


Thursday, March 21, 2013

The Full Stretchout

I got a request this morning for an explanation of what I do when I write down in my blog " morning stretchout'. I've gone over my "rifga" ( rifs' yoga) before a few times but it's time for an update. This is perhaps the most important thing I do in training.

Scratch that.

Its IS the most important thing I do in training because without this any kind of weighted loading would be impossible. Training is my source but stretching out; my combination of self myofascial release ( SMR), stretching, mobility and stability work are the foundation. They allow the other stuff to go on.

I've come a long way. 5 years ago it was common for me to spend up towards 2 hours a day on a foal roller and with a clinical level massager trying to unkink the muscular knots that held my body captive in some SERIOUS asymmetry. This caused a lot of pain, everyday, allday and more important, wouldn't allow for anything that really resembled training. It was prety much just rehab rehab and some pre hab .

I started studying correctives and stability/ mobility work under Paul Chek in 1997 and this video clip, taken from the level 2 RKC in 2007 where I presented the tutorial that became "Restoring Lost Physical Function' was my explanation of my approach to foam roller work that evolved from Paul's course work.

This was( is )based on Vladimir Jandas( where Chek got it ) length tension relationship theories about how to deal with the issues that arise from the imbalance of tonic and phasic muscles. Think slow twitch and fast twitch.

The idea is to open up the tight tonic muscles FIRST, BEFORE you load. so that one approaches their training more symmetrical and balanced than before.
Little by little you undo the knots, unkink the kinks, always looking to become square, plumb and neutral.

Usually the phasic,fast twitch muscles need activating, not releasing and once the tight side of the joint is released ( think hamstrings vs quads) the phasic muscles "turn on' pretty easily.

The hard part is unlocking those tight, facilitated, glued down, slow twitch red fiber muscles.

SO my morning stretchout is as much assessment as it is correctives. No one day is exactly the same as another as what I wake up with depends very much on what I did, or did not do, the day(s) before.
 Here's the deal

Morning stretchout:

1)Back bend over stability ball. I describe this technique here:

the idea here is to open up the front panel; the abs, diaphragm hip flexors and well as crack open my tight left knee and ankles. I also work the shoulders and lats here as well. This pretty much is always first in line. for most that sit more than anything else SOME kind of back bend is crucial . this is one of more than few backbends I do.

2) SMR on rumble roller.
I start in a plank position and roll out the quads and hip flexors. then onto the sides for the IT bands. Then I sit on the roller and check the glutes and glutes tie ins. Then onto the hamstrings done individually. Then I sit on the floor with the roller in my lower back and so small extensions over the roller, trying to arch over it and create extension on the spine.

I work one segment for 4-5 reps them move up 3-4 times until I reach the next. I just put the roller under my neck as I would a pillow and roll that side to side to see if there's anything tight.

Then onto the lats putting the roller under the armpits and work there on the lat and teres. Yummy stuff almost always shows up. Most peoples lats are seriously tight.

3)Single leg hamstring strap with jump stretch band.
I lay on my back and loop the band over the ball of my foot using contract relax techniques to stretch the hammies. I cross the midline then abduct out to the side. I then loop the band over EACH toe and stretch the toes and the foot as I further stretch the hammies. BE VERY CAREFUL  with this stretch as it's easy to tweak the toe capsules; but this has been vital for opening up my feet WHICH HAS REALLY HELPED MY KNEES.

4) Brettzell with hamstring stretch
brettzell rif style photo brettzell_zpsf81b669b.jpg

I do this as much for my knee extension as I do my T spine rotation but it's a winner.

5) Upward dog
I spend a lot of time here opening up the front panel hip flexors and diaphragm

6) Downward dog
I do these one at a time to stretch the hamstrings calves ankles and increase terminal knee extension in my left knee

7) Lower to quadraped
I drop down to four point stand with feet dorsiflexed mainly to stretch my ankles and knee. hold for 5-10 seconds

8) Horse stance vertical and extensions ( for lumbar stability)

9) Ipsilateral left arm left leg raise ( to activate right erectors/left glute and address scoliosis curve)

10) walk up to frog squat ( hands on floor feet by hands)

11) kneeling shoulder stretch : arms out in front, on knees , chest to floor

12) lacrosse ball hip rotator mobilization ( ball under glutes assess and address)

13) Kneeling SFG hip flexor stretch( with back foot in dorsiflexion)

14) Seated straddle stretch: stretch to right left center
      (occasionally work in straddle splits)

15) Overhead bar hang( toes on floor, heels 1.5 inches off the ground)
Three grips : double overgrip, mixed grip, double undergrip

This has been VITAL for opening up my lats and shoulder as well as unloading the lumbar spine. These are daily as the lats get tight and stay tight very easily. especially on me.

16) Overhead stick stretches.
here's a quick video tutorial on this very important drill

17) Stick slides for lower rhomboid mobilization

I do these either with or without the power rack. When you're beginning, using the rack as a guide is very useful to get the right line of force and JUST using the scapulae to move. Otherwise it's easy to use the elbow flexors too much

18) Behind back stick stretch
Shoulder extension is a much ignored ROM but one that is vital for healthy shoulder function. Those with tight shoulders and T spines tend to overfocus on shoulder flexion but this is  just as important.

19) Pec and first rib mobilization with lacrosse ball.
Got this from Kelly Starrett and I use it and variations of it everyday.

as well as putting the same taped lacrosse ball under the armpit to release the' used to be impossible to release yourself' sub scapularis.

20 ) Last but not least the Thai Squat. Since I can only squat down with a close stance to about 1/4 squat this ain't pretty but setting the torque in the ankle propery increase my passive ROM in my bad knee about 15 deg. when you only have 85 deg 15 more is a big deal

There it is folks . Pretty much my daily routine. If I do the entire thing it takes about 60 minutes. Many times I do lower body in the AM and upper body at night or many variations on the theme, always depending on what is talking to me at the moment.

As I wrote earlier, this work is the foundational work that ALLOWS for the "training". Sometimes I spend just moments on each  aspect, just trying it to discern if that area needs any work. Sometimes I spend 15 minutes or more on one part , if it needs it.

Just another part in the process of getting better and stronger as I get older. Reclaiming more and more of what I used to have.


Wednesday, March 20, 2013

Two hand swings, 32 and 40kg and training solo.

Glenn was out today and my last client canceled so I knew I better get right to it. No time to think about training alone and what I was going to do.' Don't think, just go' is one of my favorite mantras and today it was in full use.

My body snapped back pretty quickly late yesterday and today and I felt like I had finally adjusted to the time change as well as from jumping back into the deep end of the training pool. MY knee decided to behave for no known reason and the soreness and stiffness was almost all gone. Got in extra early again for mobilization and stretching out and that helped too.

It's been ten days, it shouldn't have taken so long but it did. This was a rough cert in more than a few ways because of the emotional aspect to it as well as the extra long days. I held up well but it was truly at the edge of my physical limitations. Which is cool. The gauge is set WAY far back from even last year and a galaxy away from 3 years ago.

I've always said that the true test of the dedicated , true athlete is their ability to train alone. If you can't train alone you really don't want it. It's definitely different, harder for sure,by far to summon the energy to break inertia, by yourself, the whole time set after set but it's vital to be able to do so.
Otherwise you are trapped forever to training partners and other's schedules, motivation levels and desire.

When you do have a great partner it is magic and the synergy of two or more completely committed dedicated brothers can make things increase exponentially but even then you always have to be ready to go it alone.

Two hand swing
20 kg x 10
24 kg x 10
32 kg x 10 ( bigger jump)
40 kg x 10

now, alternate between 32 kg x 10 and 40 kg x 5
10 sets of 10 with 32 kg
20 sets of 5 with 40 kg
150 reps
7000 lbs with 32 kg

4400 lbs with 40 kg
11,400 total lbs

I had thought about doing 15 sets of 10 with the 40 but purposely kept the heavier weights  reps lower to keep power higher.the 32 felt light

snatch holds
18 kg x 30
20 kg x 30
22 kg x 30
24 kg x 30

these were solid but I didn't want to go any longer :))

12 kg x 3 x 5 reps left side only 

haven't done these in years not bad at all.this is signficant ROM and stability progress for the left shoulder. Of course we'll see tomorrow if I broke anything :)

rack walks
2 400 ft walks 200 ft per arm with 16 kg
1 200 ft walk with right arm
100 ft total

first time I've done 400 ft continuous in awhile. not bad.

stretchout 15 minutes  have to get in the habit of unloading the tissues right after training. floor work and roller/stick. also did check style Horse Stances and ipsilateral arm leg raises this morning to wake up my sleepy right erector and left glute.


Monday, March 18, 2013

Double 22 kg swings, press practice

and getting back into my legs and hips. It's incredible just how fast my hip strength disappears but it's reality and I have to deal with it.

I can do the movements but the power, well, lets say it went on a trip of it's own and is not fully convinced it needs to return.Plus I was sore as hell from the snatches Saturday. mainly in the arms but all over as well. Things will be back to normal next week but man, just a few days off and things go south fast

Got in extra early this AM to get a full stretchout  and it helped. Upper body sore and achey but the lacrosse ball cracked open the grody tissues a bit

1 pm
Double swings
2 14's x 10 x 2
2 16's x 8 x 2
2 20's x 8
2 22's x 8,9,10 x 3 rounds
          x 10 x 2
101 reps
9696 lbs (!)
 forgot that I'm swinging 96 lbs ,lol. that adds up fast. It's interesting that this is the swing variation that allows me to keep my elbows straighter than all others, as I don't have to cross midline. They still weren't perfect( left, mainly) but today was off. Perhaps I should widen my stance in my one arm swing and snatch techniques to let the arm straighten more in the bottom. we'll play with that.

KB press Practice
16 kg x 5
20 kg x 4
24 kg x 2 x 3 sets

not feeling it here either with the soreness but just wanted to touch the weight

Belt squats
40 kg x 25 x 4 sets

these really helped 're set' the legs. Love em. took a few sets to get going but very solid at the end. time to stretchout.


coming soon to a Stones gym near me :)

Saturday, March 16, 2013

24 kg Snatches, 8's. Start strong, Finish Strong

I was a bit worried about today's workout after missing last weeks snatch session and not really getting back into my groove this week. I knew I would feel physically strong but not sure my body would cooperate. Just really didn't want to tweak or twinge anything today and it was 24 kg day for eight's.
We hit 200 reps with sevens last time so the reps got bumped. Welcome back :)
Sure enough the first few sets were all over the place as usual my lower body forgot what to do and my upper body wanted to take over.
It settled down by the 4th set but man I hate that feeling; strong enough to hurt myself. Just had to remain calm and focus on technique, which I did. The weight felt light but the first few sets things were 're setting' themselves and I had to be careful

It worked out well in the end but very glad that's over

16 kg x 5/5 x 2
20 kg x 5/5

24 kg x 8/8 x 9 sets
144 reps
7632 lbs

not bad at all. my knee was malaligned yesterday all day at work and my right hip was funky too. It settle in but it still scared me. I will not forget what messing up mechanically with fast moving iron can do to me. Took mucho focus but I brought it back it. This is the main reason I hate missing workouts, takes way too little to throw things off.

One hand clubbell arm casts and shield cast ( alternate 1 rep arm cast  1 shield cast)
15 lbs x 10/10 x 20 sets
         x 20/20 x 1 set

these felt great. Haven't done one arm cb work in forever. a good compliment. have to bring my 20's back into the gym

Great to be back at Stones with the guys as well and experience that "love" that only your crew can give you ,lol. They know what I'm talking about. And thanks to Joe Sarti for making this great shirt for me too. thanks man

Bar Pushups
3 sets of 12! reps

these felt great. time to push up the reps now.

Bodyblade laterals and band external rotators

3 sets of 10/10


nice to really train again!

Wednesday, March 13, 2013

Running the Rack Power swings

Still in recovery mode from the weekend and the stupid daylight saving time change. Haven't made the time to get the full stretchout either so I was a bit tight going in. But the good news is that it looks like spring has sprung and the warm weather is joy for the joints. Didn't need a pre workout hot bat either.

Power swings were on the menu today and my favorite way to do these is to run the rack to the beast and then back down. It's amazing how light the bells feel after some heavy work

Power swings
18 kg x 5
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5
36 kg x 5
40 kg x 5
44 kg x 5
48 kg x 5 x 2
44 x 5
40 x 5
36 x 5
32 x 5
28 x 5
24 x 10

85 reps

Snatch holds
18 kg x 40 sec
20 kg x 40 sec
24 kg x 40 sec
18 kg x 45 sec

these are getting better each time but are never easy on the right side. proper upper body mobs and body work will help a lot. will get this done after I finish this blog; too tight.

KB press 
16 kg x 5/5
18 kg x 4/4
20 kg x 3/3
24 kg x 2/2

just greasing the groove and playing with position. have to accept the pathway for the left is very different than the right. plus the right is still tighter. stronger but tighter.

sled drags
60 lbs x 800 feet  4 x 200ft walks

love these. need to bump volume to 1200 ft asap and then up the weight.really pump the arms and lean in  a little, takes pressure off the knee


this kids' got it right :) Nice setup

Monday, March 11, 2013

" A back of iron and legs that never quit".

Getting closer. After  four VERY full days of walking, teaching, demonstrating, coaching, standing and more and more walking I got back from an amazing experience, the first ever SFG level 1 Cert which I was honored to have been Deputy Chief for.
I was tired for sure( up at 5( CST 3 am my time) and down at 11 pm every night with almost zero time for my usual mobility, MSR and yoga work. Didn't matter much. I could keep on ticking and was still going pretty strong carrying luggage back at 1 am this morning before snagging a few hours of sleep to get up at 5 and get to work again!

It didn't really help that it was daylight saving's time as well.

Macht Nichts.

 Sleep, no sleep. Food, no food. I didn't care. I wanted to be able to adapt and overcome and I did. More sleep, recovery would have been more comfortable but I was ok. Way different than even last year. Getting stronger not weaker and that's all that matters.

 I got to teach the clean, the squat ( first time ever! ) and give the inaugural lecture on "What is the SFG/" that I gave at Pavel's invitation for the first time in 2006, right after I became a Senior Instructor.
Updated, of course:)

AND, I got my workout in today. Not the toughest ever but that's not the point. I used to have to take  one or more workouts off after a cert just to be able to walk and go to work. Today was not bad at all.

My mind is getting stronger and that's the must important kind of strong there is.

One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5/ x 10
100 reps
6300 lbs

easy. I did a lot of walking this weekend but only a little bell swinging and this felt great. I could have gone heavier but this was a smart load for today.

KB Press practice
16 kg x  5/5/
20 kg x 4/4
24 kg x 2/2 x 2
28 kg x 1/1
16 kg x 2/2

just working the new groove. felt solid. and left  moved almost better than right!

Belt squats
40 kg x 20 x 4 sets
80 reps

I started doing this movement, sans weight, this weekend as recovery work. The tension on the quads helps unload the hammies. I need more reps though. 100 rep sets would work I think

bodyblade laterals
3 x 10/10



Wednesday, March 06, 2013

Taper; 28 kg two hand swings

The fact that I considered this workout to be a 'taper' workout before I go teach a 3 day course is a serious victory for me.In more than one way. It was not too long ago at all that I would skip my last workout before a cert and pray that I could get through the airport without my knee locking up on me, let along get through the whole weekend with minimal pain.

Now I pretty much have no fear of that. Not to say it will be "easy" nothing with this knee ever is; but I did the workout and it WAS easy and that is the other victory.

Fifteen sets of ten done "I go, you go" style with Glenn was basically a nothing load and that's amazing to me. That I considered doing twenty sets just to feel something is further proof. Glad I didn't though. I've got plenty of walking, standing, teaching and demonstrating to do these next four days and that will be my workout.

Actually that will be what my workouts are for: Life. To be better at life.

Two hand swings
16 kg x 10 x 2
20 kg x 10
24 kg x 10
28 kg x 10 x 15 sets
150 reps
9450 lbs

Snatch Holds
18 kg x 35 sec
20 kg x 35 sec
24 kg x 35 sec
18 kg x 60 sec

these were the best they possibly ever have been. A slight side shift to the hip I am holding the weight on made it much more aligned stable and strong and my arm is closer to head the ever. Spent a lot of time today greasing the groove with overhead stretches and I felt it.

Single bar pushups
10, 10, 8, 6

all paused . no clunking :))

datsit'. off to the first ever StrongFirst Certification! More Monday


Monday, March 04, 2013

20 kg double swings

I can't believe how much I love doing double bell swings these days. I never even considered them before as I couldn't do two handed swing and when I did practice them they always felt awkward. I couldn't find the sweet spot and therefore didn't have any power.
No groove at all.

But since I widened my stance, let the bell swing lower before pushing them back they feel great. Strong, powerful and comfortable.It's so much about finding YOUR individual optimal groove for each movement.

Believe me, I'm not built like you, nor you me.:)

Since it's a cert week and we've been doing PR workout after PR workout and i did the 24's last week I thought I'd do with double 18's,until I realized I don't have them at Stones so I went with double 20's. What USED to be my heavy work.

Nice to actually make progress.

Easy peezy. I kept it at 8's to make it even easier.

Two kb swing
2 12' x 10
2 16's x 10
2 20s x 8 x 12 sets
96 reps
8448 ( that's a seriously decent workload for how easy it was)

KB press

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

Shoulders were seriously sore from Saturday's heavy arm casts and ring pushups but I wanted to practice the groove. It worked great. Imagined pushing bell up through my midline and the arc was perfect. No early turnout although the first two sets were with the comp bells and when I went to the 20 kg DD bell it spun out due to the different COM.
Didn't expect that. The 24 kg was very easy with NO shoulder or groove issues. Happy happy joy joy :)

Glenn hit a killer 10 sets of 2/2 with 36 kg like nothing! amazing!

Belt squats
40 kg x 20 x 5 sets

Another easy one. Just wanted to stimulate a bit. Stretched out very well again this am and it definitely makes a difference. Time to really focus on my overhead ROM.It's mainly the pecs and lats that restrict and it's time to open that stuff up or real now.


Saturday, March 02, 2013

198 22kg Snatches, goal achieved

Another PR day, this time with the 22 kg. We all got 200 reps( well 198) in sets of 9/9 completing another part of the cycle. Now, unfortunately  we have to bump the reps up to 10/10 and drop the sets down and start the climb back up to 200 in the new rep scheme.

I could have gone OCD and did two more reps but I did 8 more than necessary last week so I let it go :)) Good practice.

And it wasn't that hard, just tedious. Mentally I was more focused but again, it's easy to lose myself in all the sets and reps and just cruise too much. I miss fives :)) Much more Hardstyle and I miss that. Now, almost all the rep schemes are 'high' reps closing in on tens and fifteens so I think it's time to throw another work scheme in the mix and have 4 progressive weights instead of 3.

The guys can snatch the 28 and I will do one arm swings or high pulls. Don't want to snatch over the 24 again but fine with the heavier swings. AND, this segment will NOT progress in reps. Always 5's. The volume with wave but not the reps. Strength work.

The higher you climb the farther you see and what you see depends on where you stand. From this vantage point I can see the need for this heavier loading. I didn't need it before. Adapt or go backwards.

Got a very solid stretch in this am, time to really get back into it again. It's vital and I won't let it go backwards any more. It is nice to feel so good without having to mobilize, stretch and do SMR but it's critical. It ALLOWS the loading.

It really is the Primary training, not the loading..

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

16 kg x 5/5 x 2
20 kg x 5/5
22kg x 9/9 x 11
198 reps
8712 lbs

chalked up the bell every set and no grip issues today. flow felt good, almost too methodical but that's what's necessary for lots of sets and reps. 24 kg snatches will go to 8/8 next week ( missing next saturday due to cert) but the week after it's on.

Very soon the 24kg will be for 10's and then I'll be ready. When 10 sets of 10/10 are no problem my base foundation work capacity will be where I want it. Don't need much more than that. Maintaining it will be plenty of good work

Snatch Goals : 200 reps in a few ways
20 kg  x 20/20 x 5 sets =200
22 kg x 15/15 x 7 sets 210 reps
24 kg x 10/10 x 5 sets = 200

I have a ways to go, thank goodness :)) that looks like a TON of work.

Two hand arm casts
25 x 10/10
35 x 10/10
     x 8/9 ( getting arm tired :))
45 x 5/5 ( ties PR guess not that tired )

Ring Pushups ( feet on box)
3 sets of 6

these were fine as far as shoulder stability but my upper body was cooked! Good enough.

Bodyblade laterals
1 x 10/10
Band laterals 
1 x10/10