Practice

Woke up tweaked Sunday morning ( left shoulder of all things). VERY tweaked. I'd said my definition of getting old is when you get hurt in your sleep. I must be very old. My Saturday workout gave me no clue at all that I had stepped over any edge.

In fact, just the opposite. MY shoulder felt the most stable it has been in eons with virtually NO adjustments during the press workout, the handstand, hs pushups or L sits.So to have things go so very wrong on Sunday was more than a little shocking.

I thing it was the Power swings. I had dropped all two hand swings 4-6 weeks ago as I felt my shoulder didn't like them.Well, it REALLY didn't like 50 reps with the 32 kg in just over 5 minutes. My body does not like excess tension in certain muscles and since my joints are hanging together with silly putty and string, too much tension in muscles I have trained all my life too hard does not bode well

No sleep at all on Sunday night and LOTS of weird pain. But I knew the shoulder was "out" and once it either moved back or the tension in the offending muscles dropped enough to let it go back it would be back to normal in no time.

But it was not fun at all to not be able to lift your arm at all and have all the surrounding muscles locking up like bear traps.

Thing got better Monday and the constant stretching and mobilizing I could feel the excess tension receding, as well as pain, and ROM was increasing at regular intervals.

One of the great things about kbs is that you can do one arm at a time and even though my left arm wasn't working my right was fine so today was right arm snatch practice.

6-7 am stretchout

the full deal, from back over ball to overhead snatch lunge stretches. I could really feel how the overhead stretches were activating my turned off rotator cuff and this was a good thing.

One arm swings

14 kg x 10 x 3 sets right arm only

one arm snatches

16kg x 10x 5 sets right arm only

20 kg x 5 x 4 sets right arm only

all these were supersetted with light bodyblade laterals to activate supraspinitus. 10 rep sets left arm only

Clubbell swings

2 10's x 15 x 3 sets

2 15s x 10 x 4 sets

these worked great to externally rotate my shoulders ( left side tolerated it fine) and pack the shoulder. good choice.

L sits on P Barz

surprisingly these felt normal

five sets of 5 sec/ very easy

Reverse grip Band triceps kickbacks

4 sets of 15

these also felt good with the hands and arm externally rotated.

Good comeback from the abyss. That was close. No more power swings for awhile.

today I was very happy just to be able move and practice some skills, ANY skills with very little pain. One day ago my shoulder was throbbing just doing nothing and even the simplest skill that involved my arm was agony.it made my realize very quickly that just being able to have the luxury of focusing on practice of my movement and strength skills without being distracted my serious pain and injury is such a blessing and one so easily taken for granted.

I didn't think I was taking anything for granted but the stronger I get the stronger I want to get and I sometimes forget how beautiful just being alive, not in pain and able to move relatively well in the basics of life really is.

This was a serious wake up call. Got it. Check please.

datsit.Sisu.

28 and 32 kg Long cycle c and p/ power swings

No Nick today so I was solo for the heavy day. No worries, one of the best things about kbs is that you don't need a spot ;)). As usual I didn't know how heavy that would mean as it was a pretty jacked up week training and stress wise.

Rule number one: adjust the training to your real time recovery that day. Workouts written down 6 weeks before that don't take into account two days of no sleep, over work or other issues in everyday life just can't be followed to the letter. Unless one is willing to sacrifice all kinds of other things competitive athletes can that grown adults usually can't.

SO it's adapt and overcome always remembering that after this workout, no matter how good or bad it is, you have to go back to the gym for the next one. Consistency is the key, no one gets "fit" or strong or "in shape" from any one workout.

7-8 am stretchout.

from back over ball, to foam rolling, to brettzels two ways, to LOTS of split work, RKC hip flexors 1 and 2 stretches, high hurdle stretches to straddles and pikes, to up and down dogs( man that's a lot of stretches ,lol) and THEN to overhead stick work it all opened up well. SHoulder was still a bit impinged but some kinesio tape helped that a lot.

8-9:15

warmup

One arm swings 16 kg x 5/5/5/5 x 4 sets

Stacked kb press

Had decided to try doing stacked presses instead of regular c and p as I haven't done them in a long time and used to be strong at them. It went weird

2 10' kgs bells: 3 left 3 right( 20 kg)

10 kg 1 12 kg 3 left 3 right ( 22 kg)

2 12 kgs 3 left 3 right

1 16 kg 1 10 kg 1 left 1 right

1 16 kg 1 12 kg 1 right

stopped it here. holding the two handles together like that started to make my right forearm flexors yell quickly so I shut it down and went to long cycle c and p.It was plenty easy and I could do a lot on it if I spent the time stretching out the forearms enough. I thought 36 would be no problem from the pressing part, but the grip is another issue.

Long cycle c and p

20 kg x 5/5

24 kg x 3/3

28 kg x 2/2 x 4 seets

32 kg x 1/1 x 5 sets

This was a surprise as everything felt good and the shoulder stayed put every set. Still not feeling overly "strong" but technique was good;an unusual combination- usually it's the other way around.

I really like doing singles, it is so much easier to really concentrate on getting EVERYTHING tight and right. When you do rep sets, even triples or fives you always focus on making all the reps first before doing each and every rep perfect. It's natural to do so so it's good to sometimes spend time just doing singles or doubles with weights you can easily do more reps with and really PRACTICE the lift. Not just train for pr's.

Power Swings

24 kg x 10 singles

32 kg x 50 reps in 5:39

this was not easy. I wanted to see how close I could come to getting all 50 in five minutes and did the first set of 8 in 30 seconds and then did sets of 5s as I knew I couldn't maintain the correct bell height( chest level) and power output I wanted doing sets of 8. I held the power and form but didn't make the 5 min cut off.

5 reps took about 19 seconds ( call it 20) so that's 10 reps in 40 seconds and that leaves me 20 sec rest each minute to make the 50 in 5 minutes. That's not as easy as it sounds but at least now I have an idea. it was fun, actually, I love POwer Swings!!

Handstands

Five sets of 10 second holds( strict ten too)

missed doing them Thursday and had to get them in. They were VERY VERY strong and easy

Hungarian Handstand Pushups

5 sets of 4 reps.

these felt great too. and my shoulder stayed in place here as well, another surprise. I can really feel this old groove again.

L Sits on rings

5 sets of 5 secs

these were surprisingly strong and easy

Ring Supports

3 sets of 10 secs. Again, strong, shoulder stable

Black band tri extensions

100 reps in 6 sets , short rests.

nice :))

datsit. Sisu

Swipes, quick and dirty

Schedule got very jacked today so I got the first half of the workout in, and perhaps I will get the handstands in tomorrow.

I recovered better than expected after being VERY sore from the one day less rest and going fast on snatch vo2. But not enough food yesterday and a serious rush to get the high rep workout in made me realize my soreness has recovered but my endurance had not.

This is what got done

Two CB swing

2 10s x 20, 20 , 15

Two CB swipes

2 10s x 15

x10

2 15s x 20

x 25

x 30

x 30+5

x20

x20

150 total reps. not bad actually.

These started out well as my intention was to do 5 rep jumps from 20 to perhaps 40. This was, in retrospect, just a wee bit ambitious :)), given my lack of full recovery. I was shooting for 35 but the grip gave out so I put the bells down, shook out the pump and finished the last reps. Total rest was probably 20 seconds.

The last two sets of 20 were actually much easier than expected but then web problems at the studio took preference and tomorrow is now handstand day. I need rest more than I need loading so no worries either way.

Snatch VO2 again

I hate it but it needs to be done. Snatch Vo2 that is.It's the fastest and the safest way for me personally to get in great cardio and strength endurance shape and when I don't do it things don't seem right.

I was snatching TOO much, twice a week, but going down to once every other week( in the last incarnation of my schedule wasn't enough either. SO, once a week, on Monday or Tuesdays will go back to the little 16 kg ball of hell protocol,lol.

I mean, it won't kill me to work with the gymboss ONCE a week, will it? And I can still do powerswings on Saturdays after presses, alternating those with one arm swings; a better combo anyway. This should fit. Just have to make sure I stretch out well Sunday night as I won't be able to before starting training on Mondays.

Snatch Vo2

15;15

16 kg

40 sets of 7

280 reps

10,080 lbs ( I do love how the tonnage adds up )

These were hard. Not yet used to only having one day after Saturdays heavy work,especially with no stretchout. And not having done these for a few weeks really let me know just how much work they actually take.The good news is that condition returns quickly with these as well.

I could also tell how inefficient my form had gotten lately. Just not enough snatch practice and going fast is hard when your form is off. and today 7's seemed fast.

Two Hand Clubbell Arm Cast

20 lbs x 10/10

25 x 8/8

35 x 5/5 x 3 sets

wow, these felt HEAVY!!! Again, haven't done them for awhile and could feel it.

Bodyblade laterals

Someone asked for a video of these so here it is! They seem easy when you look at them being done but not so much when I am doing them. Plus, they are as hard as you want to make them, just add force :))

Reverse grip triceps pushdowns

black band 4 sets of 30-20

datsit. Sisu..

Double 24 kg Long cycle clean and press /PR

After last weeks short cycle press success and some great handstand/ring workouts this week I wanted to do some more doubles but was not ready for double 32s , yet :)) , nor double 28 kg long cycle so double 24 long cycle was the decision. Turned out great.

7-8 am

full stretchout really working the side splits and straddle sit to open up the groin for the wide stance with long cycle double cleans.

8-9:15am

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

double cleans 2 16s for 5 x 2

Long cycle clean and press

2 16s x 5 x 2

2 20s x5

2 24s x 5 x 4 sets

x 6

x 7

x 8 pr

x8

nice! I repeated the set of 8's as the first set I got distracted with some commotion going on in the gym and it was roug

her than I wanted. So I did it again!

Snatches

20kg x5/5

24 kg x 5/5

x6/6

x7/7

x8/8

these felt very weird. I'm not yet used to snatching only once every two weeks and going from super wide double work to narrow stance single bell work threw me off.No worries, it was a big long cycle workout.

Ring supports/ L sits

these went better than expected, considering I just did them on Thursday as well. The last time I did these( before the cert) my shoulder would move around too much and I gave them up for awhile. Now it's holding and I can train this again. How cool! I know my elbows aren't fully locked but I have lots of things to work on in this movement.

Triceps extensions

37, 25, 15 ; triceps death.

done. Off to 4th St Bowl Diner for Breakfast with Nikko :))

datsit. Sisu.

Swipes, handstands, headstands and more.

Akinori Nakayama, my original gymnastics inspiration and role model.The gymnast I first tried to emulate.

It started off weird. My first client called in sick so I got paid to stretch out this AM. Did the full routine, soup to nuts and felt great afterwards. An hour of focused stretching, on your own at o dark thirty is not easy to do but it sure pays dividends.

Then my 8 am client also was sick so I got to do my afternoon workout first thing as well. I so hate training after work I knew I would have a stronger workout. I had an old friend my my World Gym Days drop in and had to catch up with him as he lives out of town so the workout wasn't as fully focused for the first half as it should have been but it was worth it.

2 clubbell swings

2 10s x 15 x 3 sets

2 15's x 10 x 3 sets( torch swings for the last 3-4 reps)

2 cb swipes

2 10s x 15

2 15s x 15

x 20

x 35

x 25

x 20

x 20

135 reps.

Much stronger than last week and the 35 rep sets is a decent workload pr. The total volume is good too. Want to make myself work up IN SETS OF 5 , though, from 20 to 35, instead of taking the big jump. 20, 25, 30 then 35 is MUCH harder than 20 right into 35, lol. One thing at a time.

Handstands

8 sets of solid 10 second handstands. One touch on the wall then free stand. these are feeling VERY strong and I can even make corrections much easier.

Headstands

decided to see if I could still do my headstand and headstand straddle press that I did at the cert 2 weeks ago. no problem ; easy peasy.left shoulder is a little 'sketchy in that position though and moved around too much.

About 3 sets of regular handstands then 3 sets of these straddle presses in sets of 2

Triceps pushdowns black band

about 100 reps in various sets using various hand positions, which I changed during the set as I fatigued( ie. from undergrip to overgrip to elbows up then down into the pushdown. Good pump :))

handstand Pushups

4 sets of 4-5 reps

lol decided to give these a try at the last minute and they were solid About half way down and NO shoulder clunkage as I descended. veery cool.Lots of weight on the outside edge of the heel of the hand.

All the shoulder pressing is paying off. Shoulders are VERY strong again.

Ring Supports

Since THOSE were easy I decided to give THESE a try too and I killed three solid sets of 5 plus seconds with NO shoulder movement here either. Very exciting..

Whole workout took 50 minutes

Datsit. Sisu

Power swings

I messed up my training appointments this morning and ended up having to train after work.Tracy and I had decided to put snatch vo2 on the shelf for awhile and train the power swing instead.I am going to alternate one arm swings and snatches on Saturdays after press work; I really don't need to snatch twice a week right now and this dead stop swing is really being well received and I need to test some parameters on it for use at the RKC.

I recently stopped doing these as well as ballistic two hand swings just awhile ago as I thought they were giving me too much pec, and teres major tension and making my shoulder less stable so I will have to carefully control volume and make sure to get things opened up immediately after.

I think 50 -100 total reps should be the top,especially for now and especially considering I want to use some heavy weight with these.Perhaps ;))

Power swings

16 kg x5

20 kg x5

24 kgx5

32 kg x 5 x 10 sets

50 reps

The work sets with the 32 kg probably took 10 minutes but I wasn't trying to push pace at all, just go as fast as I could comfortably, from a cardio sense.The low reps were done to AVOID a pump, or lactic acid buildup so I could do a higher volume of reps with no drop in power do to those above factors, or specific muscle ( low back) fatigue.

it wasn't that hard.Now doing these 15:15 style would be very tough,especially with heavy weights, which could be used.

There is much more starting strength and concentric strength focus on the power swing than say eccentric or reversal strength and this will probably help to mitigate muscle soreness and DOMS. DEPENDING on how long the work bout it.

If it's too long and lactic acid builds up it it will get ugly, from a DOMS pov, imo. lol.

Bell speed and consistent height has to be maintained or it's time to end the set. When power per rep drops it should be over.

The two hand swing,especially from the hike pass position, is such a basic, fundamental power movement and this variation makes it so easy to train hard and safely. I always think of it as a ballistic power good morning with a barbell. But this Power swing variation makes it more like a box squat than a good morning. Now that's a nice tool to have in the training box :))

One arm Shield Casts

10 x 10/10 x 2

15 x 10/10 x 3

Black band tricep extension

5 sets from 20-12 fast pace

Bodyblade laterals

10/10 x 3 strict!

these are a killer and the slower you go the harder they are. love them.

the one arm shield casts were a good variation and balance to the two hand swing and opened up the shoulder well.

datsit.Sisu

Channeling Max.Double 28 kg Press for PR

Shank that is. It was short cycle double bell press day and for some reason I thought the double 28's would be a good choice.I been seeing Max's amazing double Beast clean and press at 182 lbs in my head and used him as my inspiration, motivation and technical ( virtual) adviser.

Watching Max's old school handstand position gave me renewed confidence in the strength and stability of it and further realize just how much the modern handstand's hypermobile upper chest hollow position is just fashion . Nice if you can get into the position but really not necessary for a very strong inverted position on one's hands.

I learned a lot at the bodyweight cert and one thing I got was some confidence, finally, that my upper body strength is actually returning and that I can, once again, train a bit and not just spend time in rehab with one foot on the gas and two on the break.

It's seriously frustrating to constantly be holding back from trying to improve when one's whole life has been devoted to that, but hey , when you're injured the basics are just fine.

But it seems that more than a little of my 'lost physical function' has returned. Nice.

And I did have last week off pressing, although I did a ton of bodyweight pressing work, and I had gone light the week before so why not take it up a notch? I didn't have time to search blog or youtube archives to see if I had ever even cleaned double 28's but I was pretty sure I hadn't. Which meant I've never pressed them.Which meant a real world.real time PR. Nice.

For some odd reason I wasn't worried about it, I just didn't know if I could do one rep or maybe two. I didn't even hope for triples. But that's what I got,lol. Even nicer:))

The old style handstand is much more about total upper body strength with more pecs and triceps in the mix, compared to more shoulder and upper back in the more strict version.

Either way that's how I planned to press today and it was amazingly strong. All the tricep and handstand work paid off.

7-8 am full stretchout

Here's some video of the first part of my stretch routine which I taped friday on request.

it's boring but hey, that's stretching. I flagged on my stretching a few weeks ago and paid the price in some nasty hip tightness. Don 't be lazy!

I"ll put up the rest of my routine in short segments so as not to kill people with boredom. You've been warned.

8 am

one arm swing warmup

16 lg x 10/10+5 trn x 3

Double clean and press( short cycle)

16's x 5 x2

20's x5

24's x 4 ( good sign, these felt light)

28's x 3 x 5 sets!!!! PR!

Wow, this shocked me and they got stronger each set!

One arm swings

24kg x 10/10

28 kg x5/5

x8/8

x10/10

32 kg x 5/5 x2

x10/10

while I'm doing this Nick swings the beast for the first time . easy!

Band triceps extensions

5 x 20-12

I'm totally convinced these are helping Everything for me. shoulder and elbow stability, pressing strength, handstand position and arm size :)) ( hey, that's important)

Ring Supports and bent knee and L sit

4 sets!!!!

Crazy. I just tried these as a lark as we were walking out the door to see if being able to do them at the cert would hold up and they were super easy. Even the L sit! AND my shoulder stayed where it should, even better.

datsit. Sisu

CB swipes and lots more handstand work

On my way to a pike up to handstand stack at the workshop.
No problems from Tuesdays workout so back to norm for today. That means two cb swipes with the 15's trying to build both density and volume. Also wanted to see whether I could still do a lot of cool tricks I could do at the Bodyweight cert last weekend or was that just a fluke,lol.

Good news is that it was not a fluke and my handstands felt even stronger than ever today. This seems to have turned a corner with my ability to get back into old gymnastics positions not only getting easier but more familiar as well. My body has finally decided not to act as if I had never done these movements and positions before. I can't believe I did so many hollow rockers and pike position moves and my back held up perfectly :))

CB Swing ->Torch swings

2 10's x 10 and 5 x 2

2 15's x 5 and 5 x 2

Swipes

2 10's x 20

2 15's x 15

x 17

x20

x30

x20

I wanted to do another set of 25 and then do the 30 but didn't know if my grip would hold. These are getting far better than before and I am definitely finding my groove and it's easier all the time. I am striving to be as efficient as possible here as I am chasing high rep numbers, not max strength or weight.This is a pretty natural movement for me and I want to be able to break my old pr of 106 continuous reps.

I hate doing high reps in kbs but don't mind them here at all. it's a good break from, and compliment to, my kb work

When I can ladder up to a set of 50, 5 reps at a time, my foundation will be good for a high rep set.

Handstands against wall into free stand

5 sets here and the holds were very solid. 8-12 seconds easy.

Straddled, straight leg press to headstand

5 sets here!!

wow this was a gift from the cert. haven't done headstands for decades and last time I tried a few years ago they were awful . Nice, tried some pike attempts that weren't there yet but they will be. the straddles were solid.

I can also see where this will re teach me how to do a press from headstand to handstand with the optimal arm, head shoulder position.

Triceps extensions black band

supersetted with

Handstand pushups

triceps were 4 x 20.20 15 15

HS pushups were 4 x 4-5 about half way down!!!

Pumping up the triceps first with all the above work really helped a bunch here as I felt very solid and went down farther than ever and my shoulder stayed in ( for the most part :))

Lots of weight on the heel of my hands as I crunched the elbows in on descent.

I used the same one leg bent position Pavel taught me in Hungary.

I don't have to get on a plane again until next April which is AWESOME for my training momentum. I am already really psyched about next years bodyweight training workshop and can't wait to see what I will be able to do by then!

datsit. Sisu

Back to work, snatch day

The weekend at the first ever RKC Bodyweight seminar/ workshop is over and it far exceeded my own expectations. Things gelled SO well between Pavel , Max and I that dragondoor has already scheduled the next one for next Aug 3-5 at a bigger site and open to everyone, not just RKC's.

I peaked even better than I hoped for and ended up doing things that I seem to only be able to do at certs, lol. Dips, front lever drills, hollow rocker work,L sits on rings as well as all kinds of stability ball party tricks I haven't done in ages were all easy and pain free ( pike up to handstand on two stability balls). Nice.

I learned a ton from Max and Pavel and am even more interested in expanding my bodyweight training. I can't wait to learn Ginastica Naturale from Peter Lakatos, who also took the course and demonstrated to all what an amazing athlete, as well as instructor he is. I got to stretch and move and play and teach for three days straight with an amazing group of RKC athletes, all high level themselves but all getting into their beginners mind to learn something new.

Let's just say that Max Shank is a serious talent and get it out of the way. As an athlete on NUMEROUS fronts, but also as a VERY thoughtful trainer and student of the game with a serious passion for all things athletic and corrective. What an addition to the RKC Team.

But I was cooked this morning and new that the adrenaline shut down was in effect and I was feeling weak and flat and unmotivated.

Stretching out helped get me back into my body( 6-7 am ) but the first few sets of swings reminded me I hadn't trained with a kettlebell for a week. BUT it also pushed the re boot button and reset me back to base one.

I wanted to snatch the 20 kg but not with any interval constraints so snatch vo2 was out, sets and reps with rest were in.

It was an amazing weekend, with RKCs from all over the world in attendance, Hungary, Italy, Sweden and Germany were all ably represented.

snatch

16 kg x 5/5 x2

20 kg x 5/5

x6/6

x7/7

x8/8

x 9/9

x10/10

x8/8

x6/6

x5/5

128 reps

5632 lbs

form felt good although it felt( and looks) like I really shortened my stroke to be more efficient as nothing felt strong. Will get back to my power form next week.

Rif Swings

I called them Power swings but Pavel likes Rif Swings so that be it. We have some pretty big plans for this movement soon and I have some testing to do so I will be playing with this movement more again.

( this was taken last July) This is a serious movement but today was only:

24 kg x 10 x 3 sets

this was hard enough.

CB Two hand swipe

20 lbs x 8/8

x9/9

x 10/10

ouch. I be tired now.

Bodyblade Laterals

3 sets of 8/8

Done

Datsits. Sisu

Snatch Vo2 Taper week

Teaching at certs are my competitions these days, the time when I have to be rested and ready to perform; even if that performing means standing walking and teaching for 12 hours a day for three days. This weekend's BodyWeight Workshop in MSP with is different, it's going to be HARDER as it's only Pavel Max and me teaching for the full three days!

So even though I needed to keep my condition up with some snatch vo2 today I also knew I needed to back off the volume and intensity a bit and leave a lot in the tank for the weekend

6-7 a,

Full stretchout focused again mainly on leg work, calves, hammies hips splits Right glute was weirdly tight today for no damn good reason other than I have to go on a trip this weekend and didn't have enough to concentrate on it seems :))

What it does tell me is that I've been too lazy with my serious stretch practice and need to get back to it asap. Will be good mental prep for the weekend's emphasis on just bodyweight anyway.

8:30

snatch vo2

15:15

16 kg

40 sets of 7

280 reps

10.080 lbs

these were very easy but my right glute/ham tie in was talking to me so I backed off even more than expected. I was planning on 50 sets but didn't want this to tighten up so 40 it was.

Two Hand arm casts

20 lbs x 10/10 x 2

25 lbs x 10/10 x 2

Handstands

5 sets for 5-10 seconds

definitely not as easy after all those snatches :))

Bodyblade laterals

3 x10/10

datsit, out of time

Sisu

28 kg long cycle PR

Woke up this morning thinking I was going to do alternating clean and presses with the 24 kg. Keep it light and safe as I have to travel to MSP next Thursday and teach for three very interactive days. But I felt very good today and the 24 was just going to be too light, so the 28 kg it was.

Had a great 60 minute stretchout at 7 am and that was a tell. Got back to doing hurdle step drills with my left leg only with the stick at the squat rack position as well as the overhead snatch position. CAN'T forget these as they are crucial to me for a variety of reasons.

They build my lagging left hip flexor, pattern the left leg gait pattern, pattern a strong hip, ankle dorsi flexion position which helps keep me square.This, as well as stretching in these positions has got to get back into the daily mix.

Also back into the mix was serious left quad stretching which has to go to the top of the que. It sucks to do but pays off big dividends in gait ease and less knee pain.

left shoulder was IN, which was great and I didn't push it at all with over head hangs at all. That helped a lot when it was pressing time

8 AM Long cycle clean and press

warmup

3 sets of 5/5/5 one arm swings and transers

C/P

16 kg x 5/5

20 kg x5/5

24 kg x3/3

28 kg x3/3 x 8 sets PR

I'm too lazy to look back for it but I do think this is an all time pr or ties it. Either way it rocks because it was way easy( could have done 5's), felt light and, most importantly, my left shoulders stayed in place every set and got more stable with each set as well.

One arm swings

24 kg x 10/10 x 10 sets

15 minutes

200 reps

10,600 lbs/nice

this was very good. My need to go heavier than 24 was slaked with the presses so high reps and fast pace was in the mix. This is a very good sign that my condition is getting to a peak, perfect timing. The bell felt light, the rep speed was fast and the power was high. What more could I ask for/ ( that it felt that way with the 40 kg but don't be greedy :))

Triceps extensions ( black band)

20,20, 15, 15

Bench Pistols

grease the groove. A whole bunch throughout the workout.

I realized this week that I dropped pistols from my schedule and decided today to put them back in the mix; BUT only doing bench pistols and doing them grease the groove style. Whenever I was sitting down, either on a bench or a stability ball, I have to get UP from the bench with a left leg pistol! It worked great and I did a lot of concentric followed by a negative pistol and then back up again. This should work very well for really solidifying this move.

datsit. Sisu

Double CB swipes and free handstands.

Good energy today and I even got to do a full stretchout as my first client overslept and I got paid to stretch. Nice.

Left bicep tendon and shoulder has been behaving so that is a great change from the last couple of months.

One CB torch swing

10 lbs x 5/5

15 lb x 5/5

20 lbs x 5/5

25 lbs x 2/2 pr

15lbs x 5/5

These get tough real real fast. The 15's were very strong and the 20's were much stronger than last week (hence the attempt at 25's) but the 25's,even with a healthy choke up, were TOUGH! especially on the left side. But at least I got some reps in.

Just swinging that club with one arm is no joke.

2 CB Swipes

10's x 10

15's x 10 x 13 sets

x 20 x 1 set ( video)

150 reps.

Nice. This form and groove is coming along very well. Much stronger all the way around. SO cool to get to train this with Tracy too. She did great.

Handstands

8 sets of 5-8 seconds

5 sets Free Hands

this went very well too. the first eight sets were with a one tap touch against the wall and then into a free HS. The last five were free. the first 2 took 2 attempts to get to the hs. The last 3 were all done on first attempts.

This is key. If you can't do it three times in a row without missing you don''t own it. Today I owned it. Hand strength is key and is coming along very well, as well as delt strength, Crucial for a strong HS.

Can't WAIT to go to MSP next week and teach this bodyweight seminar with Pavel and Max. I've seen lots of data on the participants and almost everybody's main interest in the handstand. Perfect :))

Triceps extension, black band

2 sets of 20

datsit. Sisu

24 kg snatch 140 rep workout

Today was the heavy day in my snatch microcycle progression. First SnatchVo2 with 16 kg, the snatch Vo2 with 20kg then a total volume day with the 24kg. Each workout should ride off the last one and make the next one that much easier.

Seems to be working, today's snatch workout with the 24, which I haven't trained for sets and reps in weeks was easy.

6-7 am full stretchout. Left bicep tendon still continues to slip in and out the groove so finally gave in and just kinesiotaped the pec pec tie in and the brachialis and bicep insertion and voila' it felt stable almost instantly. I don't know why I just didn't do this earlier.it almost always works :))

Stretchout mobs went very well and spent a ton of time on teres major with the pain ball as well as mobilizing first ribs. the rest was on lower body and splits. Doing all my split work on fingertips.

This ONE tip alone has really made the forearm flexors release a lot. the perfect balancer to all my grip work.

8:30 Snatch

one arm swing warmup

16 kg x5/5/5/5 x 3

16 kg x 5/5

x 6/6

x7/7

x8/8

x9/9 ( slight palm tear on this one)

x 10/10 ( video above)

x5/5/ x 5

140 total reps

7560 lbs

The set looked easier and faster than it felt but it was nice to see I can throw the 24 around like I do the 16 . I wanted somewhere between 120 and 150 reps, this was perfect. So cool to train with Tracy at my side as she crushed the 16 kg for volume as well :)) And of course this was after 2 hours of training classes before hand,

Capt America CB Arm casts

20 x10

25 x 10

35 x 8

x9

x10

these were strong but still very hard! SO much grip work it's amazing. Very interesting as the clubs in this move wouldn't seem to have such a high grip requirement but it does.

CB Shield Casts, two hand

20 lbs x10/10

25 x10/10 x 2

easy breezy.

Bodyblade laterals

3 x 10/10

did these VERY deliberately, making sure to take each rep ALL the way to the top and bottom without losing ANY tension at any part of the rep .Man they are tough. but it's such a good shoulder stabilizer.

Datsit. Sisu

Double 24 long cycle and high pulls

Was definitely not interested in pressing the 32 kg again today so it meant 24's. Since I did single long cycle last week I thought double long cycle clean and press would be a good choice. Double bells are always a tough one for me since my legs are short and I have to take a pretty wide stance to do the swings/clean well.

It's ironic that my best competition squats were done with a super wide stance but now with kb's my stance is pretty narrow and I feel so uncomfortable wide.taking off the suit bottom, belt and not squatting to a box changed more than a few leverages :))

Warmup/stretchout/ mobility was going great til I did some hangs from the TAP bar and felt my bicep tendon slip out in my left shoulder. Now this thing can sublux from doing side planks as I do bodywork on my roller and it's not a big deal except the shoulder is JUST not in the right position and all the accompanying muscles have to spasm up a bit stabilize it and it's instantly tight and I lose ROM.

I know how to knock it out but I haven't figured out how to put it back in just yet. Working on it.

So that meant my presses could be sketchy but many times just doing the moves and alternating sets with overhead stick shrugs resets what I assume is the first/rib/clavicle linkage.

7-8 am: full warmup( splits are really coming along now that I support upper body with rumble rollers to get a more upright torso position as I work the splits. Everything was opening up nicely til the bicep tendon went south.

8-9 Long cycle clean and press/doubles

warmup : one arm swings 16 kg x5/5 + 5 trns x 3 seets

double bell swings 2/16 kgs cx 8 x 2

Long cycle clean and press

16's x 5x2

20's x 5

24's x 5 x 8 sets

We could have easily done ten but we had heavy one arm high pulls to do.

KB High pulls

since we went light with the presses I wanted to amp it up a bit for the one arm swings but was worried my left shoulder wouldn't like the long arm of the swing so I settled on one arm high pulls. It was a good choice as the movement felt solid and strong and actually helped re position things.

24 kg x10/10

28 kg x8/8

32 kg x5/5 x 5 sets

Band dyna band triceps extensions

4 x20

1x 19!!!

so close but felt right triceps ready to lockup on the 19th rep after having to do some serious rest pause( in the fully stretched position of course :)) to get the last 9 reps. The first three sets were positively EASY and I had to work a bit to get the right amount of fatigue for the set by holding the lockout position, really working the stretch and generally squeezing the crap outa my triceps.

Then, tricep death occured, as it always does, suddenly and without warning. The best part is is that with 3 workouts a week I get another chance very soon.

datsit. I have razors to sharpen :))

Sisu.

Light clubs and handstands

Tuesday's snatch workout kicked my butt a bit and for some reason sleep has been poor the last two days so today's late afternoon clubbell training had to be light and short. Last weeks two clubbell swing a thon had my right SI a bit tight so I figured I would give one arm clubs a go today.

Good time to experiment as I knew volume would be low.

Haven't done one arm swipes in forever so it would be interesting.

1 pm

One arm swipes

10 lbs x10/10 x 2

15 lbs x8/8x2

20 lbs x 5/5

x 10/10

x 8/8

this was good! the movement felt very natural and smooth to me, just as the one arm kb work does as compared to two hand or two kb versions. I guess it's my imbalances helping me out :))

I have never done 20 lb swipes before and they were solid.

The back swing was even shorter and more efficient than the two club version. But, we'll see how everything feels in the AM>

One arm Torch swings

10 lbs x 5/5

15 lb x5/5

20 lb x 5/5 x2

this was pretty amazing as the ROM was so much better and the move so much easier than the last time I did them. Of course the last time I tried I still wasn't able to do kb military presses or really anything overhead but snatch holds for time.

Handstands/wall/ free

ten sets again and this is getting to the point where I believe my HS might actually be back. Pretty soon start adding in stack ups to free hands in the mix and take the volume up a bit. each HS was held for at least 5 seconds free and many much longer.

Black mini band extensions, narrow hand space

30,25,

18, 10

lol, triceps death, they fall off fast. serious pump too; which I have missed.Love to feel like I have some triceps mass again. My favorite muscle in the arm.

Black dyna band reverse grip pushdowns

3 sets of 10.8, 8

finishing touch.

datsit.quick and dirty. but it got did.

Sisu

Snatch Vo2: 60 sets of 7

It seems like my training cycle for snatches is working. Going to just one day a week of snatching instead of two, and cycling the loads with a 16 kg snatch vo2 workout one week, a 20 kg snatch vo2 workout the next and followed up with a 24 kg snatch workout that focuses just on total volume and not time.

Doing the 20 kg for last weeks workload made the 16 kg feel like, well, a 16 kg( at least what it should feel like :)) My main problem with max vo2 training is not the volume, or the short rest periods or having my heart rate so high it feels my heart is going to jump out of my chest but the speed.

Eight reps per 15 seconds just require so much more 'accuracy' in the movement with NO MISTAKES in form, to keep up that pace.Seven rep sets now just feel like I am almost cruising and could keep up that pace for a lot longer.

SO that's what I did today; kept the pace at 7 per 15 sec and did 60 sets. It's been two plus years since I did 60 sets of max. and it was strong up until the last ten sets, lol.

I actually was snatching at an 8 rep pace after the first ten sets warmed me up but as I wrote about before there is a world of difference between eight rep pace and eight reps per set :))

I actually did some nine rep pace but that just left me more time to rest at the end of the interval in the overhead hold.

6-7 am full stretchout

For a change I actually did the full 60 minutes in stretchout getting everything from toes to nose including my overheads and the overhead in split snatch ( barbell style) position. This is a keeper. ANother global stretch that I love.

Floor splits are coming along very well and found that if I prop the arms up on rumble rollers I get more upright much more easily( which I knew) but also get a better hip flexor loading( which I didn't).

I have been doing all floor split and stretches on fingertips ala Convict Conditioning 2 advice and it is helping my flexor forearm muscles release tension and strengthening the hell out of my extensors. It's also making my fingers seriously gymnastics strong again.

8:30

Snatch Vo2

16 kg

15:15

7 reps per interval

60 sets

420 reps

15,120 !! nice most I've done in ages

Two hand arm casts

20 lbs x10/10

25 lbs x 10/10 x 3 sets

Shield Cast

25 lbs x 8/8 x 3 sets

Bodyblade laterals

3 x8/8

One arm band triceps extensions

4 x 20/20

x 15/15

x10/10 x 2

I like doing these one arm at a time as well

AS always, having my Queen of Swings and KB Snatches train alongside of me is the best. Watching the video it's way cool how synchronized we get in our pace without even trying.Of course tracy was doing double sets with the same rest period but really, would we expect any less? lol Of course not.

datsit.Sisu.

28 kg Long cycle cl/press and 28 kg one arm swings

It's so nice to sleep well but especially so before my heavy Saturday workouts. Also good before my 28 kg clean and press day. I actually looked back at my last 28 kg workout and saw that I did 6 sets of 2( which was a conservative load) so I knew triples were on the menu.

How many, I didn't know but I 6 sets of 3 sounded good, 6 more total reps than last time, but when done in triples much harder by way more than 6 reps worth. AS always I never really know what's going to happen til I place hands on bell.

That's part of the fun and now, at my place in my training journey a good place to be. I don't HAVE to make any numbers to make sure I get my REAL number at a comp because I don't do that anymore and it's fine.

Actually way more than fine. I don't need that stress anymore. Been there, done that, tore shit up. Now its' time to just build not break. Training not testing.

7-8 am stretchout.

Got caught up with printer issues at the studio and only had time for 40 real minutes and paid most attention to the legs. Right SI was a little weird after all those swipes and rockits ( thanks for jinxing me Ramon! :)) so I started there. Didn't get much overhead stretching or mobilizing done but left shoulder has been feeling normal of late so I wasn't worried.

Plus I FELT strong and my mind was right, the MOST important thing of all.

Clean and press

one arm swing warmup

16 lg x 5/5/5/5 x 3

16 kg c/p x 5/5

20 kg x5/5

24 kg x3/3

28 kg x 3/3 x 6 sets

36 total reps /18 per side

Nick kept bugging me to do 7 sets but I wasn't greedy and 6 was the TOP end of my plan so I stuck with it and finished strong. Like I COULD have done 7 and that was the point. Leave some in the tank for the next workout.

Left shoulder was 90 % perfect( no adjustments) and I was more confident on each set. Right side was VERY strong and easy.

One arm swings

28 kg x 8/8 x 8 sets

x 8/8/8/8 x 1 set

160 reps

these went really well too and I could have easily done sets of 10 but decided this workload was perfect for today. Nice to feel strong and untweaked! I decided to do both of the last sets back to back as much out of laziness than bravado. I knew I had one good effort in me but not sure about two.

It's always harder to put the bells down and pick them up again than to keep going. BUT it was a good rep count anyway.

Black Band Triceps extension

5 sets of 20 GOAL!!!

I've been doing these 3 x a week trying to get all five sets and got it done today, and it was strong too. Hey, when it's a good day it's a good day. I like having triceps again, too :))

Much thanks to Fabio Zonin RKC TL for the great Pure Power t shirt! See you soon man.

datsit. Sisu

Clubbell and handstands. Density work

I really look forward to clubbell day now. Instead of feeling guilty I'm not doing more kettlebells my arms and shoulders are happy for the break, and the counterbalancing effect the clubbells have on them.

It's a particularly tough day as well as I have to train at the end of a 7 client day and it starts early. Clubs are easier for me to get up for though that kbs and that helps.

Last weeks order worked well so it was the same today

torch swings

swipes

handstands

rockits

triceps

Torch swings

2 10's x 5 + 5 swings x 2 sets

2 15's x 5 x 2 + 5 swings x 2 sets

20's x5 x 3 sets

Wow, these were both much easier and harder at the same time. The lighter sets were much stronger and more stable,as was the first set with the 20's but then the second set got very wonky on my left side grip.Just lost my thumb and the whole thing felt like it would crash. Got it locked down on the third set but it was weird.

Clubs have HUGE and very different grip requirement but it's very good. a weakness and a good solution.

Two clubbell swipes

2 10's x20 x 2

2 15s x 20 x 5

this was great! These finally felt strong again and my groove just kept getting better each set although I don't think I could have done another set of 20. But WAY better than last week.

This is the type of density training I need to do to get back to being able to do 100+ reps in one set again. I have been thinking that my PR in this with this weight was 150 non stop reps but I checked and it's only 110. I did 50 a month or so ago and it was hard but 100 seems doable- 150 did not and was freakin me out how I could have lost SO much in this move.

Turns out I didn't :))

Need to do some one arm work here too and work up to the 25 lber and eventually the 35 lber in the one arm swipe.

Handstands( wall start)

10 sets of 10-15 sec and these were even stronger than last week. Felt I could have stayed up as long as I wanted to! Did few that started without touching the wall and on the others tapped off in just a second but the next level is no wall. Not quite yet but soon.

Rockits / Black mini band extensions

2 15's x 20 x 4 sets

ext x 20 x 4 sets

these went great and I got a second wind that made things cruise. Could have done another set each but it was enough. Leave some for next time.

datsit. Sisu.

20Kg Snatch Vo2

After last weeks 16 kg , 50 set workout the 20 kg was back on the plate and I knew it would not be easy. I did 20 sets of 5 last time with overhead holds for the rest of the 15 sec and then 5 sets of 6. I had NO idea where my strength or endurance would be today but I slept well and was moving well this morning so I sensed trouble in paradise :))

I was wrong and things went great. I did 20 sets of 5 rep sets and the 9 sets of 6 and finished with a set of 7 just to see what it would feel like. I was fine for one set :))

My heartrate was pretty high even with the low reps. 15 seconds rest is never very much time no matter what the work bout :))

snatch vo2

15:15

20 kg

20 sets of 5

9 sets of 6

1 set of 7

161 reps

7,084 lbs of work

24 kg snatch

3 sets of 5/5

Just needed to touch this. its been awhile. Next week I'll snatch the 24 kg for total volume reps shooting for between 100+ and 200 ( eventual goal) with no time constraints on rest periods.

Week one : 16 kg snatch Vo2

Week two: 20 kg snatch Vo2

Week three: 24 snatch volume work

Week four: repeat cycle

I think this will work for my body and my head.

Capt America Arm cast

25 lbs x 10 x 2

35 lbs x 8 x 4 sets

these were strong today! I love the slide and glide of this arm cast.

Bodyblade laterals

3 set of 10/10

I always can't believe how hard these are! but they are necessary.

triceps extensions

one arms with black mini band doubled

3 sets of 15//15

two arm extension with mini band

3 sets of ?

pushdowns

2 sets of 15

wow. serious serious tricep pump. I remember this. I like this :))

datsit.Sisu

Double presses/ swings

Time to get back to work on my double presses after figuring out how to keep my left shoulder stable as I pressed by , duh, using the lat correctly. So nice to press and not have my shoulder subluxing every other rep.

7 am stretchout: 60 minutes focusing on overhead work as well as the usual leg stretching.

8 am Short cycle press

16 kg x 5

20 kg x 5

x 3

24 kg x 5 x 8 sets

this was very strong and stable for a change. Made a small technique adjustment as I pressed- REALLY keeping my glutes engaged and the hips just a bit more forward. Much more stable.

One arm swings

24 kg x10/10 x 10 sets

200 reps

Nice! Haven't done this much volume,especially in sets of 20 in forever. Bell swing was very good. Good break after last weeks heavy stuff with the 32 kg.

Band triceps extensions

4 x20

1x10

SO CLOSE, but suffered serious triceps death on the last set. No worries, I'm getting the hypertrophy response I'm after and that's really what counts.

datsit.Sisu.

Clubbells and Handstands

I already like the way I've changed my Thursday training. A complete day off from KB work with a very different type of loading on my arms, elbows and grip.Clubbells, as difficult as they are, seem much easier to me than Kbs and really traction my already overloaded wrist and elbow flexors.

Since my elbows hyperextend,and you don't get much, if any, joint capsule stabilization when a joint is hyperextended, I always have to keep some tension in the elbow flexors, especially with kb swings. This adds up in a negative way, but the CB swings really work the arms in the exact opposite way providing a great counterbalance of tension and distraction to the joint.

Not to mention the ability to really create super torque in the shoulder and elbow and work the elbow in extension. Much like the KB swing does for the hip extensors. Resistance in the fully extended position.

Hard to come by.

I've been re reading Convict Conditioning 2 lately and can't believe how much incredible, real world, real deal information there is in this book. Presented just the way I like, straight and to the point. Like or not he just throws his truth out there and I couldn't agree more. And his progressions are incredible rational and logical. Simple but DEFINTELY not easy. With VERY definite goals to achieve so you know when to go to the next level.

His take on hand strength and forearm training is completely original and revolutionary( in the fitness world anyway)and one of the core moves he emphasizes is a vertical hang from thick towels or ropes. The grip is used amazingly in long bar hangs but not so much the thumb muscles.They really are in the vertical towel hang and as well in clubbell work

I couldn't really grok why the grip was so taxed from the CB training and now I get it. Again, it is the perfect compliment and counterbalance to all the horizontal grip training I get with KBs

Torch Swings:

heres the 15 lb second set.

I did 20 reps with the tens and then went to these. Rotation and overhead hold felt fine

3 sets of 5-6with an emphasis on holds at the top and packing the shoulders.

20 lb torch swings 3 sets of 5 as well

these were the best I've ever done with the 20's but were very squirrelly at the top of the rep. I always imagine I'm swinging to a handstand on the parallel bars when I practice these

Handstand Holds

10 sets of between 5 and 20 seconds! this was the best handstand workout I've had yet and gives me great hope for the future. I felt like I could hold this as long as I wanted and my hand and finger strength reminded me of the old days. Pretty soon back to no wall starts

This video is of the tenth set and around 24 seconds without touching the wall. Nice.

Clubbell rockits supersets with Band triceps extensions

cb rockits 15 lbs x 20, 20, 15, 10

extensions x 20, 20, 20 , 20

very close to my goal of 5x20 and the rockits felt great in the quads.

great workout, starting an hour early, at 12 instead of 1pm helped as well.

datsit. Sisu

One rep at a time. One set at a time.

This is what I kept telling myself this morning as I ground through 50 sets of snatch vo2 training with my beautiful training partner who also happens to be my bride of almost 24 years. This was especially true at set 25 and I knew I was not only only half way through, but easy street was over and now I had to step up the pace to 8 reps per 15 seconds.

The first 25 sets were actually not bad at all but speed and strength are two different things. The hardest part of training max vo2 for me is not the total sets but trying to go fast for a long time with little rest between sets. I ain't good at it and I don't like it

But nothing is as efficient for me for getting me into great cardio AND muscle endurance condition. Plus it teaches me to stand and deliver. To hold my ground and deal with it. To endure. Sisu.

When my speed goes it is really tough to keep the pace without breaking form, hence the mantra " one rep at a time, one set at a time"

It reminds me of when I trained for bike racing and had big hills to climb. You could never look towards the top as you were climbing, just at your wheel and the ground before you. A thousand miles one pedal stroke at a time. that's all you had to do. the next one.

I decided not to worry if I didn't make the 15 sec cutoff as my lungs were ok, just the ability to move the body and the bell very fast was hurting. But I didn't need to :))

I switched bells three times as the dripping sweat was making the grip tough and I didn't need anything else in my way.

I switched techniques towards the end( last 10 sets) going to "pop, pull, punch" instead of my normal swing snatch technique as those muscles were running out of speed and the hip snap high pull muscles were fresh.

That worked great.

Heartrate was in the 180's. perfect.

7 am stretchout was solid too, and lots of splits, overhead snatch receiving position stretches and standing lunges were in with the usual suspects. I need a serious 85 minutes stretchout,lol. Makes a huge difference.

snatch vo2

15:15

16 kg

25 sets of 7( 175)

25 sets of 8(200)

375 snatches ( !)

13,500 lbs

Tracy of course killed it doing one arm swings with the 16 kg for her third workout of the (early) morning_ after 500 snatches, 500 one arm swings with the 12 kg and then, with me, 500 one arm swings with the 16!

Two hand arm casts

20 lbs x 10/10

25 lbs x 10/10 x 2

Two hand shield casts

25 lbs x 6/6 x 3 sets

Bodyblade laterals

3x10/10

wow I was toast after all those snatches and didn't go near the 35 lb cruiser bell,lol.

Put a fork in me I was done. No band extensions today, ran out of time and energy

datsit.Sisu

24 kg clean and press pr

I've been spending more and more time pressing the 28kg as I've wanted that to be my "floor" as far as week in and week out pressing weight. But if one goes too heavy too often it's easy to lose the groove as you "fight" to make the heavier weight feel light enough to really focus and concentrate( practice anyone?) on every aspect of the lift.

I can do that with the 24 kg and it was the perfect day to do so after the last few weeks of heavy pressing. I still wanted to get the work in so I decided on a 5/5-10/10 rep ladder. I've done it before, well almost, as I skipped 9/9 and just went to 10/10 as I didn't think I could do both sets.

I was thinking about doing the same thing today but Nick kept me honest and the tape above is the last set of 10/10= 90 total presses with the 24 kg! A real life PR. I'll take it.

7 am stretchout

LOTS of focus on leg mobs and stretches as the shoulder is finally( and the first rib) back in place and feeling normal. Felt very loose this morning and splits actually felt like they are making progress! No issues from all the swipes and CB swings from Thursday.

Long cycle clean and press

16kg x 5/5

20 kg x 3/3

24 kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

90 total presses

Made a specific change in technique on the left arm which really helped stabilize the shoulder. instead of just activating the lat on the setup and then forgetting about it, I conciously flexed it, then flexed it again as the bell went overhead,helping keep the shoulder in the socket as the bell finished. Again, it's so easy to forget the little pieces that make the whole work correctly.

One arm swings

24 kg x8/8

28 kg x8/8

32 kg x8/8 x 3

48 measely reps but it's a start. After working with so many people lately teaching them to swing, I have much more respect for just how hard heavy one arms are, and how strong I am ( was) at them! I have to practice more and get my numbers up. I think this change in schedule will work. Also going to do clubbells on thursdays now and leave two hand alone for awhile. It's a better balance.

Tact Pullups

3x5

solid, first time for fives in awhile. all throat above bar.

Band tri extensions

20, 20 , 15, 10

lol, triceps death. love it

datsit. Sisu.

Clubbell workout

Decided to mix things up a bit today after realizing the two hand swing is aggravating my left shoulder a bit tightening up my pecs, teres major and lat and just play with my clubbells a bit.It's certainly not my once a week swing workout that's doing it but all the demos of two hands I've been doing lately with new clients.

I haven't been doing enough basic clubbell swings, which really strengthens the shoulder IN external rotation as well developing the strength TO externally rotate under load and today was a good day to reverse that.

1 pm

two clubbell swings

10's x 20 x 2 sets

15's x20's x 2 sets

20's x 10's x 2 sets

these were,as they always are, harder than expected but such great work and such a great counterbalance and compliment to the kettlebell swing.Pretty much exactly the opposite.Surprisingly hard on my grip as I always find. Just not in shape for these.

Swipes

10's x 20 x 2

15's x 10

x 12

x 14

x 16

x 18

x 20 ( shown in video above)

Again these were surprisingly tough on the grip, have to work them back into the rotation on a more regular basis.But it is an inherently strong and natural movement for me.

One arm shield cast

10 lbs x 10/10 x 2

15 lbs x 10/10 x 3

left side was really wonky. Not stable enough in the one arm static hold position.

Handstands

10 sets of 5-8 second holds. Strong again, like last week but not AS strong.It is starting to feel like my old handstand where I could do anywhere, anytime for any length of time, lol.

Band triceps extensions

black band x 20

x 15

x 13

x 10

LOL! these kicked my ass! After the swipes, handstands and the extensions on Sat there was little left in the tri's .Perfect. Grow, they will :))

Bench pistols( left leg only)

4 sets of 4

These too, were surprisingly strong again as they were last week. I didn't do the right side as I need to let the left catch up quite a bit and I could feel what all the extra work on my right side did last week: took me TOO far out of balance.

But this week, unlike last, I remembered to keep the weight on the big toe/ball of the foot) in the descent( thanks Geoff!) and it really makes a difference. Held on a bit with right arm but I can see where I will be doing free bench pistols for reps soon and that will be a great day!

datsit.Sisu.

20 kg Snatch Vo2 and 35 Lb 2 Hand CB swipes

This week was scheduled as a back off week as I hit my goal number of 50 sets in the snatch vo2 last week.But the question was, HOW to back off? I could have just done 40 sets of 7 and be done with it, easy for sure, but I wasn't really in the mood to go fast at all so I thought about doing some heavier snatches instead.

I've done 80 sets of 8 with the 16 kg but I've never even played with the 20 kg in this protocol. Never thought I was ready for it.

But today I didn't care :)) I figured sets of 5 with a overhead hold for the remaining time on the 15 sec clock would be doable and much more accessible mentally.

6 am Stretchout:

This went very well with most accent on leg work, especially three sided splits and half kneeling stretches and standing lunge stretches. Shoulder was still wonky but going on the right direction and I know the extra overhead stretching I've been doing is helping. Stretching ain't easy and it isn't much fun but it HAS to be done.

At least for me.

8:30 am

Snatch vo2

15:15

20 kg x 20 sets of 5 with overhead hold at end

6 sets of 6 with overhead hold.

112 reps

4928 lbs

this was very interesting. It wasn't hard cardiovascularly or strength wise, just what I wanted. But it was tough in it's own way.I think I am going to turn tuesdays into snatch day and alternate the weights and loads, from 16 kg to 24 kg and go back to one arm swings after clean and press on Saturdays.

Right now I'm snatching two days a week and not doing any one arm swings of note at all. This will be a good change. Probably do Max vo2 with the 16 and 20 kg and just go for total volume of reps and sets with the 24 kg every 2nd week (i.e wk1 16 kg max, wk 2 24 kg for reps, wk 3 20 kg max, wk 4 24 kg etc)

Two hand CB swipes

20 lbs x 10/10

25 lbs x 8/8

35 lbs x 5/5

x 5/5

x 5/5

these were tough! the load on the grip is amazing, even on the long arm! haven't done them in awhile and they were a perfect change. As Pavel says, a "change is as good as a rest".

Agreed

Bodyblade laterals

3 x 10/10

man these are getting harder not easier,lol! each set of 10 per arm takes 80 seconds and that's a long time under tension. But they are crucial for my shoulder stability I'm convinced and they are easier on the joints.

Band triceps extensions

3 sets of 20

1 set of 10

dead. these killed the tri's perfectly . a bit closer to my goal of 5x20

datsit.Sisu

32 kg Long cycle press and 24 kg snatch

After last weeks strong 28 kg presses I knew I was ready to take the 32 kg out for a ride, even though my left shoulder has still been going in and out of neutral and pissing me off. I pain ball it, or overhead stretch it or stick shrug it and it settles down but just a little too much internal rotation and it's talking to me again.

Got in early, slept well, felt good and got a great full body stretchout before training.Surprisingly the workout was good lol.

One arm swing warmup

16 kg x 15 x 3 sets

One arm clean warmup

16 kg x5/5 x2

Long Cycle Clean and press

16 kg x5/5

20kg x 3/3

24 kg x2/2

28kg x1/1 ( when I feel strong I always do less warmups- I felt strong- I wanted to get to the 32)

32 kg x 2/2 x 4 sets

These went well. The video above is the second set. My shoulder was moving around a bit on each rep and I couldn't figure out why until the third set when I realized I was using my lat to get set but then didn't KEEP it on as I pressed.

I just went mentally to pushing the bell and the lat wasn't keeping the shoulder head down in the socket.

Once I figured that out the forth set was perfect- NO adjustments or instability at all. 'Bout time :((

Not sure how many total reps I've done in recent workouts with the 32 kg ( I should know this BEFORE each workout) but this has to be close. I'll check later.

Snatches

24 kg x5/5

x 6/6

x 7/7

x8/8

x9/9

x10/10

these felt great and I need to get my snatch reps up as well as my total number of reps per workout. Hands were perfect and so nice to see my right shoulder is coming along so well. Just wish that my left would cooperate as well :))

Pullups

5 sets of 4 with 5 scap pullups at the end of each set/ plus a 5 sec hang.

these are flying up. Really focused on maintaining a strong hollow position throughout each rep

Band tricep extension ( black band)

20 reps

20 reps

15 reps

12 reps

10 reps

lol, talked about deja vu! brought back my bodybuilding days very quickly-especially as my triceps went deep into fatigue very fast! I was planning on 100 reps- 5 sets of 20 but my tri's had different ideas. This is a great exercise for my tri's and my shoulders don't mind it at all so it's here to stay. First goal is 5 x 20.

Datsit. Sisu.

32 kg two hand swings and the Prodigal Son

Mikey playing on the ropes in 2006 Muscle Beach

I was still sore in the forearms and shoulders from Tuesdays snatch Vo2 workout and I want to press the 32 kg on Saturday so I re thought using the Beast today for my swing workout. Thursdays are always among my toughest workouts as I have to train alone and at the ass end of the day on an empty stomach so I never think in terms of volume but intensity and quality instead.

But had a very pleasant surprise today as my dear friend, who is literally like another son to me, Michael Castrogiovanni, was in town today from his world travels ( for just a few days before he heads off to India next week :)) and wanted to train with me. How cool!

Mike is a serious mutant in many, many ways( pretty much anything physical he sets his mind to) and I knew he was just back from Wilderness school and would be in some serious hard shape. And he was:)) Mike is the guy that brought Pavel and me together, talked me into getting my RKC, trained me for it and has always believed in me as much as anyone ever has.

I taught him how to lift traditional weights when he was just a 14 year wrestler at my gym in in his hometown of Campbell and then the Way of the Kettlebell back in 2003 when he had just graduated college. He of course took to it like a duck to water . The story is documented in Pavel's classic book Enter the Kettlebell.

He wanted to do my workout, which meant he wanted an easy day ( for him ,lol) and we started with two hand swings

Two Hand swings

24 kg x10

24 kg x5

28kg x10

32 kg x 10,12,14,16,18, 20

and easy 90 reps for Mikey but a seriously nice workout for me, I haven't been above ten reps in two hand swing with any weight let alone the 32kg and it was a breeze. Good power all the way, It was a good sign.

Supersetted with Pistols

6 sets of 4 reps on the right leg and the same but Bench Pistols for the left leg. This was mike's idea although I had been planning on doing one legged squats off a box for the left leg but this was a better idea. Surprisingly I could actually do them on my left leg, an amazing thing!

With my right side I used Mike a spot and actually was going rock bottom with just a two finger spot. I went so deep with more of my own bodyweight than ever that I cramped my right VMO! Crazy.

When I started training for the cert with Mike back in 2005 I could barely get out of a chair with two legs and using my arms my knee and back were so jacked.now bench pistols with that leg. The body can heal, we can always get stronger. Always. It just might be more slow than we want but to me it's only about direction, about trendline, not speed.

Soon. VERY soon, I will be able to do a full, bodyweight pistol on my right leg and then started strengthening it with progressive weights.Soon as well I will be able to do a body weight pistol on my left leg to at least parallel and THAT will be one serious miracle. :))

Those with healthy joints who do not maximize the potential of their body to at least SOME degree are so crazy! They have no idea of the gift they have been given that they are squandering! I would KILL to have functional knees and shoulders again.

But I will take getting better to whatever degree I get to. That will suffice. I remember where I was. I won't forget that.

Handstands

8 sets of ten second holds!!!!

Mike was doing them freestyle but I used to wall to kick up to but then found I was totally locked into the groove and could hold them effortlessly! I could even look between my arms and stay completely stable! I felt light upside down for the first time in forever and it was very very cool. A good omen for the body weight workshop coming up.

Clubbell swipes

2 10 lbs x10

2 15 lbs x 10 x 5 sets

haven't done these in awhile and they felt light. Mike showed me his latest crazy ass clubbell work with two arm mills in both directions and some amazing cb juggling! Not for me but great to see it done.

Datsit.Sisu.

Snatch Vo2 50 sets

It's been a long time since I've been in this territory. And true to form training max vo2 with snatches increases my cardio ability faster than anything else I've done with a kettlebell,possibly anything in general.

It seems I can take big jumps in total volume of sets AND reps for quite awhile with this protocol. It also helps, a lot, that my snatch form has been very very consistent and my body has behaved as well, not getting too wonky or imbalanced.

It's tough to go fast it you're even a little bit concerned about tearing a hamstring off the bone :)) But that's no longer the case it seems so my speed and efficiency is definitely up and that feels great too.

With my 7 rep sets I was finishing in 12 seconds and held the weight for the last 3 seconds. Even when I went to 8's I still had just over 1 second left in the interval. That's not bad for me at all. I've been ramping up from 30 sets a few months ago to today's 50 sets. This was the original goal of the original Snatch Vo2 protocol when it came out in 2007.

Then it got ramped up to 80 sets but I am fine with 50. At least until I can do all of them with8 rep sets. Soon.

Just as I did when I progressed from 30 sets of 7 to 80 sets of 8 last time I am working forwards and backwards at the same time, Forwards in that I am upping the total number of sets I do each workout for at least 3-4 weeks before backing off and rebuilding.

But backwards at the same time as I increase the number of 8 rep sets progressively downward, starting the the last 5 sets then getting to todays 20 sets. Next time I will still only do 50 total sets but will do 25 sets of 8 instead.

Once I work it down to 10 sets only of 7's I will jump to all 8 rep sets. Once I own that I will progressive it forward again up to 60 sets of 8 and that will be plenty.

Training with Tracy makes this possible as it's just too miserable to do by oneself unless you have a gun to your head. Tracy did her workout today alternating the 14 kg and the 16kg and I have to not get too upset as I remember she did 50+ sets of 8 with the 16kg not too long ago.

Kettlebell swing and snatch Maestro!

6 am

Full stretchout

8:30

snatch vo2

16 kg

15:15

30 sets of 7 ( 210)

20 sets of 8 (160)

370 total reps

13,320 lbs work ( now that's a great number!)

heart rate was up towards low 190's at the end and didn't come down for more than a few minutes. this kicked my butt!

Capt America Sliding arm casts

20 lbs x 10

25 lbs x 10

35 lbs x 8 x 3 sets

nice to get back to the big CB again.

Bodyblade laterals

3 sets of 10,8,6

wow these were tough today

Band Triceps extensions

3 x 20 with black band

Nice! I really need to get the triceps cooking again but everything I do ( pushups, dips, ring extensions) really jack up the shoulders. This seemed to work very well and really got the long head which is the key tricep muscle.

Datsit. Sisu

Hardcore Hardstyle Inspiration/Hungarian Style.

Inspiration is the Mother of Motivation which is the essence of action. THIS gets me inspired!