2 minute long cycle sets

Did I mention I absolutely HATE daylight saving time? Well I do. I get up at 4 am regularly to be at work on time and my OCD brain usually wakes me up 30 minutes or more earlier so I won't miss the alarm( which I haven't set for years,lol).

This isn't too bad in the winter as it sits with my biological clock pretty well but when we "spring forward" it can get really ugly as my body still thinks it 3 am and I have to get going.

It was especially rough this morning as I had a two hour break due to cancellations and Tracy graciously told me she would train with me today so we can not be rushed as opposed to just the 50 minutes we have on Tuesdays.

Ok, so I get one less day of rest after Saturday's workout AND even less rest in the morning.Our 7 am start would actually be 6 am and although I am always talking about liking to train first thing that's a bit TOO early for me. Oh well.

Too early to train with the 32 kg or do long cycle with the 28kg but it should have been just right for the 24 kg and it was! Tracy wanted to test her 16 kg snatch work with two minute long sets so I thought I might give it a go as well with my long cycle clean and press.

I was thinking ONE set and I knew from before that 10 reps per side equaled two minutes but I didn't want that much fatigue so I decided to try switching hands every rep and see what happened.

What happened was that I ended up doing 4 sets of 2 minutes with the 24 kg and one set ( the initial one) with the 20 kg! All except for the third were done in the above fashion, switching every rep. With the third set I did sets of 5 each hand before switching and it was MUCH harder.

Have to say this is by far my favorite move,it's actually fun for me and I'm decently strong at it.

here's the break down

7- 7:30 stretchout

7:30 warmup

one arm swings

16 kg x5/5/5/ x 3

cleans

16 kg x5/5 x2

Long cycle clean and press

20 kg x 20 reps

24 kg x 18 reps

x 20

x20 ( done alternating in groups of 5)

x 20

Wow, I'm actually impressed with my self :)) SO, each set had 20 cleans, 20 presses and 20 transfers~! 60 reps, not Tracy-esque but decent. Now I just need to be able to do jerks and I can do some longer sets,lol.

Tracy rocked her 2 min long snatch sets averaging 57 reps per 2 minute block! Crazy hardstyle reps too.All legit of course. I have to try this sometime too. 2 minutes is NOT Ten,lol.

Two minutes is the threshold of activity that separates predominantly anaerobic work and aerobic work Anything over two minutes long and the energy mainly comes from aerobic sources. I wrote this article for Tracy's blog back in 2007 to explain why the two minute long sets that were her bread and butter back then were so effective at burning fat AND building muscle.

Two hand arm casts

15 lbs x 10/10

25 lbs x10/10

35 lbs x 10/10 !

the last set kicked my triceps ass and I thought, for just a second about another set but thought differently quickly

Two hand Shield Cast

15 lbs x10/10

20 lbs x 10/10

25 lbs x10/10

this was great fun as Tracy and I did them together. She's really having fun with her clubbell training and getting stronger by the workout. that's a 15 lb club she's using which is not joke. She is also noticing even more shoulder arm and upper back development from it

Bodyblade laterals

did 3 sets of 10/10, 8/8 and 7/7. Had no more, my shoulders were cooked!

datsit. Great fun

The Right tool for the job.

Let me preface this post by saying I thank God each and EVERY morning that I wake up without the horrific pain I have had for many years, especially the last two. Having something, like the ability to lift weight, do cool movements and tricks or have muscle pale in serious comparison to the basics of life; like spending five minutes trying to figure out how to get out of bed or put your shoes on without a hot,searing spike of pain stabbing you.

Little stuff like that. And when you can't walk how much you can squat or snatch becomes completely irrelevant very quickly.

BUT, as soon as that pain goes aways it's way too easy to forget that it was there. And that it can come back at any time for seemingly no reason.

So as my lost abilities remake their appearance and my ability to train again, harder, longer and do more things progresses I have to remember not to be greedy or take any of it too serious. The most important abilities are those that get us through life strongly and without pain. That's the real food of life. Everything else is icing on a cake that we don't need to survive. It's just fun.

I have specifically been digging my ability to do two hand swings again and especially my two clubbell work. So when I saw Mike Mahler do two KB swings outside his legs I immediately thought I might be able to do them too, given how strong and natural my two clubbell swings.

feel.

Mike even put up a video on Facebook for me to watch. Very cool.

The REAL danger with these is that it is very, very, very easy to hit your knees with the kettlebell and my knees are bad enough without smashing a fast moving cannonball into them but I seem to have good leverage for this movement with the clubs so I thought I would start light, give it a try and go from there.

I survived them but figured out right away they aren't for me and that if I want to swing something outside my legs the Clubbells are the right tool for the job. There is just way too little margin for error here and I don't have any more joints to sacrifice to the training gods. But it was a fun experiment nonetheless.

Here's today's workout

6:30- 7:00 am stretchout.

main emphasis today was on straddle stretching in three positions

1) one the floor basic straddle stretch

2) standing straddle working wider as well as head to floor

3) standing straddle stretch working to side splits( a few galaxies to go here but this is a brand new move and I LOVE it already! This is an adductor strengthener as well as a serious quad contraction for me.

This will stay in the mix.

8 am

Two clubbell rockits

2/ 10 lbs x 20 x2

2/ 15 lb x 15 x 2

2/ 20 lbs x 10 x 2

two clubbell swings

2/10's x 20x 2 sets

2/ 15's x 15

2/ 20's x10 x 2

These all felt great and were the perfect warmup! NO back, knee or other issues. very happy with this and felt seriously strong in all the movements.Love the quad and glute work these give.

Two KB outside the leg swings

2/12kg x15

2/14 kg x15

2/16 kgx10

2/20kgx15 x 2

here's some video of the last set

OK, now onto something safer,lol. I really got some serious leg work with the rockits so I thought I would apply the same work to one of my favorite RKC/HKC swing prep drills :the low hover/pendulum swing. I've been wanting to work this up in weight and see how it felt and today, with my training partner Nick out of town, it seemed like a good time to experiment and play.

Low hover/pendulum swings

20 kg x 15

24 kg x 12

28kg x 10

32 kg x 10

these worked great! I could have done more but with all the new stuff I was trying today I didn't want to push it (more than I already have,lol). One nice thing is with this smaller ROM I can handle more reps more easily. Nice.

These seem like a wider stance, more stable rockit.

It's also great to hear Tracy in the background saying "ok, 100",lol. Tracy's work capacity is insane. They did 1000 swings today in 3o minutes! Now that's Hardstyle.

here's the 28 kg set

Hike pass two hand swing drill

20kg x10 singles

24 kg x10 singles

28 kg x10 singles

32 kg x5 singles x 3 sets

WOW, this is my new favorite two hand swing exercise and suits my strengths for change. It's pure starting strength, speed strength and the power squat/ good morning position.Plus I get to reset every time and this makes it feel much safer on my back.

It's also one HELL of a lat exercise and I have to make sure to stretch them out after each workout.

This one is in Tracy and my new DVD on Mastering the Hardstyle Kettlebell Swing so I can't go into any more details until it comes out but people,especially guys, are going to love this. You can go heavy and still get the endurance.But in a totally different way.

It's like the box squat of kettlebell swings! Just remember, I said it here first, lol.

One arm shield cast

10 lbs x10/10, 15 lb x10/10, 20 lbs x 8/8

one arm arm cast

10 lb x10/10, 15 lb x10/10, 20 lbs x8/8

I don't think I'm going to do one arm cast work for awhile. This always seems to worry my elbows and the two I don't any elbow issues.It's also so very strong for me that I tend to end up pushing it and I don't need the temptation. Two hand casts and swipes are great.

Two Hand Shield cast ladder

15 lbs x10/10

25 lb x5/5

x6/6

x7/7

x8/8

20 minute stretchout.

My hammies were getting seriously toasty so I spent the time opening them back up. Very glad I did. This seems to be the key to my progressions of late, balancing the workload and intensity with an equal amount of stretching and mobility work.

" I love the smell of training first thing in the morning"

With apologies to Apocalypse Now.

It's such a luxury for me to be able to train first thing after I get up.ESPECIALLY if I also have time to stretch out first and then get to the heavy stuff.I used to organize my life around my workouts and now I organize my workouts are my work.

I am,after all, after all these 54 years, a grownup, and I have to do what's most important for my family and our future first. But on days like these when I get the luxury of taking care of myself first don't think I don't appreciate it.

SO even though my first client wasn't until 8 am I was in the gym at 6 for a solid hour of stretching and mobility before hitting the first workout of the day at 7. Yes, the first workout because I also had two clients traveling at the end of the work day which meant I could further intensify my training while enhancing my recovery by splitting the workload in half.

I had clubbell swipes and snatch vo2 on the menu today and decided to do clubs first as they are easier for me and on my body.

6-7 am stretchout.

the usual suspects. all pieces in their respective places. relatively :))

7-8 am Clubbell swipes

CB swing warmups

(2) 10 lb clubs x 20 swings x 3 sets

(2) 10 lb clubs x 10 pendulums x 2 sets ( equiv to a KB clean)

Swipes

(2) 10 lbs x 10 reps

x 20 reps

x 30 reps

(2) 15 lbs x 15 x 5 sets!!

Wow, just back to this movement and this was a big increase in workload from last week. AND it felt great. This is such a natural movement to me as well as playing to my strengths. I can see I will have to by a second 25 lb club as I really want to set a long term goal of 100 continuous swipes with the 25 lbers.

Like I said a LONG TERM goal but I know it's possible. Like I've also said lately, time to work my strength as well as my weaknesses.

The kb swing and snatch immediately reminded me of swinging on high bar as a gymnast. The Clubs, especially this move make me feel like I am on parallel bars :))

This move also translates well for me to my KB moves as it reinforces what my natural lumbo pelvic rhythm is. As with everything I do I have to think "backwards". Here that means if I lean forward my hips go back.

If I just sit back I don't get my hips into the right position OR my back. As I said backwards.

I wanted to do more, a lot more but it was such a big jump from last week I knew better but I still had time but wanted to save snatches for later so:

One arm swings

16 kg x5/5/5/5 x2

20 kg x5/5/5/5 x 2

24 kg x5/5/5/5 x 2

just about right. even this little bit of swings got me sweating way more than the clubs. they are just easier for me. it's nice to finally have something that is ;))

1:30 pm Stones Gym

Snatch Vo2

15:15

16 kg x 25 sets of 6 reps ON THE CLOCK ,lol.

150 reps

Used the damn gym boss and immediately remembered a few things:

1) just how stinking hard this protocol is, even with this light weight

2) just how short 15 seconds rest time is

3) just how out of shape for this I am. 80 sets of 8 is a long way off but doable for sure.

4) why I used to have to have two 16 kg and four or five towels. This makes me sweat like I was in a Bikrams class.

My snatch groove felt great though and speed was fine. I took up the entire 15 seconds with overhead holds if I was ahead which I wasn't always. trying to breathe took up some time too.

But I also remembered just how well this protocol suits me with using just low reps( even 8 is low) , only one arm at a time and a real focus on power and acceleration, my favorites. This schedule is going to work fine and shouldn't impact my two hand swing work on saturday.

I might play with protocol though alternating weights with the 20 kg and perhaps even the 24 and dropping just the reps, just seeing what I can get for 15 second with the proper power output.
Just as in WSB when bell ( or bar) speed drops, you're done for the day. No slogging through reps here. Just fast, crisp and powerful. I also think I am going to shoot for 50 sets as my goal number not 80. that's just too damn long to stand in one place :))

Also, hard to believe this only took 12 minutes! KB's rock.

datsit

28 kg Short cycle presses, Speed work

I've been so enamored with the long cycle clean and press lately that I really haven't been wanting to sacrifice the one day a week I give to press to the short cycle. That's always been my strength, (just the press please:)) but I'm really happy to be able to train long cycle.

But the long cycle definitely makes the press easier so if I want my press to get better I must train it strictly in short cycle as well.Especially if I am not going to use other press variations and special exercises to make it stronger either.

Last week's max effort took a bit more out of my shoulders than I thought, not in an injury way, but from a muscle fatigue and CNS perspective.

I thought briefly about playing with the 32 kg today ,just for singles, I thought, but then immediately thought better of it,remembering the next step off of a peak is always down and last week was definitely a peak.

So it was back to the 28 kg, my new foundation day to day weight but for only doubles, as I wanted no grinding at all. Just work on starting and speed strength.

The question was how many total sets and as usual the answer wouldn't be know until I picked up a bell to warmup But the first number that came to mind was ten.

It was a good guess :))

6-7 am Stretchout.

Today was good, nothing significantly tight or out of balance. The usual stretches, starting with the foam roller, into up and down dog, bretzells, hamstring strap stretches as well as adductor strap stretches into straddle sits and standing straddle forward bends.

Standing overhead stick stretches, overhead bar stretches and back over ball back bends with yoga grip as well as the stick( a new invention), then into hip openers, squat patterns ( amosov squats) and ankle mobility.

Whew!

8:30

one arm swing warmups

16 kg x5/5/5/5 x3

Short cycle press

16 kg x5/5, 3/3

20 kg x3/3

24 kg x 2/2, 1/1

28 kg x 2/2 x 10 sets!

felt warmed up about set eight,lol. The video above is set five and I was just starting to have some total body cooperation and a semblance of starting strength.The pace was very fast, alternating with Tracy as she did the same workout. It's so nice to see that her press strength, not to mentions shoulder and arm development , have come along so well from following this simple but rigorous in it's own way, routine of mine.

Should be using the 32 kg next week but it's the week before a crazy long weekend up in Seattle: Friday RKC Re Cert, Saturday HKC and Sunday: Lats the Super Muscles seminar. Oh yeah and my normal clientel on Monday,lol.

Better take it easy next week :))

Two Hand CB Swipes

15 lb x5/5

25 lb x 5/5

35 lb x 5/5 x 3 sets

wow! that was fun! I actually like the thicker handle and shorter clubhead design of the 35 lber more than the longer barrelled 25 lber. Just moves better for me and these were not that hard. Just was running out of time before my client came in and didn't want to tweak anything.

Lots more where that came in and I like the balance of the short cycle work with the long cycle two hand armcast/swipe.

Symmetrical :))

Bodyblade laterals

2 sets of 7/7

outa time!( one hour)

Thursday

Snatch VO2 and CB two bell swipes!

datsit.

Drill. Practice.

Shooting the swing video last week really got me thinking about the progressions and drills we use everyday as we teach the basic swing and it's variations. Doing them for the shoot made it very clear as well just how tough they can be and how hard they can work you.

Last week I just used a 16 kg for the drills and immediately thought how really tough they would be with heavier loads. Today I found out, lol.

I started out with some light snatches first, as I've discovered that I am not staying upright long enough as the bell descends and I am feeling 'top heavy' in my snatch form. It never is a mistake to go back and focus on practicing rather than training and it's been awhile since I've done that in the snatch.

I started out watching myself in the mirror and tried to stay "tall while it falls" and break into the hinge as late as possible; standard advice for others making the same mistake as I have been and guess what? It worked. Almost immediately I was balanced over my base and I didn't feel 'pulled over' as I have been. I also looked straight ahead rather than down and this helped as well.

The body goes where the head goes and the head goes where the eyes go so trying to avoid early flexion it would make sense to keep my head up more

So:

Snatch practice

16 kg x 8/8 x3

20 kg x8/8 x 3

I experimented with a corkscrew descent and the over the top RKC hardstyle and decided it made no difference in the degree of flexion. What mattered was NOT flexing early no matter what the arm technique on the descent. Keep the glutes tighter longer.

KB deadlift

24 kg x10

28 kg x10

32 kg x10

36 kg x8

again, just drilling the basic hinge postition and hardstyle lockout at the top, keeping the quads zipped up, glutes tight,lats engaged and feet rooted.

Hike pass swing drill

This is a new drill that Tracy and I developed for the DVD so I won't go into all the details yet but it's based on the hike pass

I started with the 16 kg and worked up to to the 32 kg for sets of 10-5. It really develops tremendous starting strength and power and completely reinforces the perfect hip hinge and swing position. I love it!

16 kg x10

20 kg x10

24 kg x10

28 kg x10

32 kg x5 x 2 sets

Double KB swings

(2) 10 kg x10

(2) 12 kg x 10

(2) 16 kg x8 x 2

( 2) 20 kg x 8 x 2

wow, I haven't EVER really done this drill in a workout as I haven't been able to tolerate bi-lateral moves for over 5 years now. First two hand swings and now doubles. Most awesome :))

But, I don't think it will be a standard move yet as I have to go so wide to clear the doubles it makes it a very small ROM with way too wide a sumo position.

But it was cool to know that I can now DO it. Nice.

I do think I have to switch Thursdays workout to Wednesday as my arms are just not recovering from any kind of volume on Thursday to allow heavy one arm work on Saturday.

Thinking about letting go of snatching anything other than max vo2 on wednesday after my clubbell swipe workout.That will give me two days to recover for Saturday where I should be doing heavy one arm swings, two hand swings and perhaps some snatch holds.

datsit:))

Snatches and swipes

Had a cancellation at 8 this morning so I got to train first thing again. What a present. Went in early and also got a full hour stretchout which always makes me feel much better all day than if I don't. Tuesday's little press marathon didn't rock me at all but my shoulders were tighter than usual and stretched out reluctantly.

8 am warmup

one arm swings 16 kg x5/5/5/5

Snatch

16 kg x5/5 x2

20 kg x5/5

x7/7

x 10/10

x 12/12

x13/13

x10/10

x 8/8

x6/6

142 reps

6248 lbs

these felt easy but my snatch form is not optimal. I still feel it relies too much on my back strength and while it works I don't like how it feels or looks. I have to play with it more.

CB Rockits

10's x 20 x 2

15 x 15

20's x12 x 2

CB swipes

10's x 20

x 30

x25

x 20

95 reps

these are starting to feel like the old days. I have a lot of potential with this movement for both strength and endurance; and in keeping with my new philosophy of exploiting my strengths as well as strengthening my weaknesses I will work it hard.

day off tomorrow and then two hand swings and some more snatches on Saturday.

datsit.

40 Years of Training, 54 years and 54 reps.

Although I turn 54 years old today I am much more excited about this being my fourtieth anniversary of the start of my training journey than anything. I started training gymnastics, pretty much full time, at age 14 at the start of my freshman year of high school.

I was immediately captured, in love with this new way of movement and the strength, power and grace it required and displayed. Not to mention the physique it created. Everyone looked like Superman and I wanted to as well.

I trained from 2 pm until 6 pm Mon- Fri right from the start and never had one thought, ever, that what I was doing was work. It was play but it was more than that too. It was a gift, a blessing to be able to spend that much time, completely out of time, in the flow, learning and doing so much cool stuff every single second of my practice.

And so I do turn 54 today and can easily say I am in the best physical condition I have been in in the last 15 years. I am virtually out of pain, can move better, walk better,am stronger, more flexible,mobile, stable and am as lean as I have been in all that time.

And I may not need a knee replacement after all.

From 6 years ago when all I could use to train was the single arm swing and snatch holds and getting up out of chair was torture to today when I can one arm or two hand swing, snatch, press, do handstands, pullups, pushups and even some squatting without pain. With more coming every day.

When John DuCane titled my DVD from the Level 2 Seminar/lecture 'Restoring Lost Physical Function' he hit the nail on the head. That is exactly what my journey has been about and it has been getting better and better each and every year even though there has been some serious setbacks and pain.

I not only trained but competed for 31 years, stopping only in 2003 when I was forced to give up even bench press competitions. There really was no point anymore; I was in constant pain and everything hurt. Training, competing, living.

So I dug into my rehab like I had my training and was as obsessed with restoring my lost abilities as I had my Olympic dreams and my hopes for and Elite ranking, at anything. The first thing that had to go was the luxury of testing myself, pushing myself, seeing what I could do.

At ANYTHING. I could get hurt getting out of bed and the slightest wrong move left me in agony. For years I had had one foot on the gas and another on the break and that is no way to train for anything.

I spent my workouts trying NOT to get hurt instead of working towards progress. That had to stop.

SO, no SSST test, no RKC snatch test, no maxing out on ANYTHING. No testing anything. to my competitors soul this was the greatest torture, the greatest loss. To not be able to push myself, test myself against other I KNEW I was at least as good as, or better was humbling.

To have to stand back and not show others what I was made of was humiliating. But I had no choice. I knew the consequences of being what I call "greedy" and they were not good. Instead of pushing to the max to see what lie on the other side I always held back because " the next step off a peak is always down".

So when I got back from the DVD shoot this weekend, after spending 12 hours standing barefoot on concrete and demo'ing deads and swings and drills and corrections and then told Tracy I wanted to do something 'special' to commemorate my 54th birthday I knew I "was back".

The long cycle clean and press has become my favorite move, in keeping with my new philosophy in working my strong points as well as my weaknesses and reveling in them, and I wanted to do something with that.

From not being able to press anything from 2005 to 2008 to building it back up very, very, very slowly to now feeling safe and secure when I press and able to really push myself again is a miracle. Pressing is what I am built for, what I have trained all my life, since I was 14 and what I am strongest at.

My shoulders are still fragile and I can't be stupid but I will enjoy this now.

SO I thought about the 24 kg, 53 pounds and doing 54 reps with that but didn't think I wanted that much of a challenge. Plus, I wanted something that would be hard but I knew I could do. I didn't want to fail.

No sense in starting the year out that way.

So the 20 kg it was, 54 reps per arm? Nah. 27 and 27 each arm for a total of 54?

Yeah. Of course I have NEVER done more than 10 reps in the kb press and that is very recent.

But I have been feeling so confident in my pressing that all I could think of was that I did 33 close grip pushups with a 100 lb plate on my back and that 27 was less than that.

Long story long. I killed it and it was the perfect challenge and the perfect weight.

here's the breakdown

6-7 am: stretchout focused on overhead stretching

8:30 am

warmup

one arm swings

16 kg x5/5/5/5 x3

one arm cleans

16 kg x5/5 x2

long cycle clean and press

16 kg x5/5

16 kgx 3/3

20 kg x3/3

go time:

Long Cycle Clean and Press

20 kg x 27/27 all time PR

Started with the left arm and cruised through the first 19. 20 was the first hard rep and 21-27 were very challenging. Especially to stay calm mentally . The right arm started off so fresh I had to purposely slow the pace down as I just wanted to get it over with, lol.

This side got tough at 15 when I started making strange sounds to force the exhale harder and get more air. I recalled this is the noise I made when I used to bike race and had to climb long steep hills. It just comes out and it ain't pretty but neither I am. It kept me going.

As did my Queen, who counted for me and provided the most important inspiration to me; her presence and her support, and her unending belief that I can do anything I set my mind to. Love you, my sweet.

Nice way to start this year.

Clubbell rockits

10's x 20x2

15's x 15

20's x 12 x 2

man these COOK the quads. yes, another score . haven't been able to do these either forever.

Clubbell Swipes

10 lbs x 25,20, 15

15 lbs x 17, 15, 12

can't believe I once did 300 of without stopping! But I know I can train this move again and that's all that counts..

Datsit. Wow, what a great day.

" Now the hard work's starting"

SO proclaimed John DuCane at the 10th hour of our 12 hour shoot for our new DVD, produced and directed by DragonDoor on Mastering the Hardstyle Swing. And he wasn't kidding. We had two more hours of swinging and posing for the cover art for the DVD with the still photographer.

I know. High quality problems

What became very apparent after we finished Tracy's Programming the Kettlebell Swing DVD is that while it was perfect for those that knew how to do a proper kb swing and needed to know how to train it, SO MANY just did not know how to swing and wanted us to point them to a resource that would give them the best instruction.

While there are, obviously, many great DVDs that teach the KB swing( Pavel's original Russian Kettlebell Challenge and Enter the Kettlebell, Brett Jones and Michael Castrogiovanni's Kettlebell Basics) the swing sections were often buried, sometimes very deeply, in these more advanced resources or there was too much advanced instruction for true beginners.

One of the great things that has happened since the inception of the HKC last September was the incredible organization of the progressions in how we teach the three basic swing forms in both the RKC and the HKC. After many many years of certifications, workshops, in depth email discussions and debriefs amongst all the Master and Senior instructions the progressions have reached their zenith, imho.

I really, really, really wanted to make this video and share with as many people as possible the best and most logical way for them to learn the most important of all the kettlebell exercises. Pretty much the exact way they would learn it if they went to an HKC or an RKC.

But, with the unique cues, drills and workouts that both Tracy and I have come up with after so many years of teaching everyday people this incredible skill everyday. It's the cornerstone of our training methods and teaching.

While learning anything from a DVD is never a substitute for one on one instruction I wanted there to be the next best thing; a template, if you will, a reminder of what one would have learned with an RKC/ HKC instructor or after coming back from a cert and wanting to be able to access the details of all the things they learned.

All the subtleties and nuances, mistakes and corrections that they need to know to learn this most basic and most important of kettlebell exercises safely, effectively and quickly. And how to do it Hardstyle, of course :)) With Power.

I haven't, of course ,seen the finished product but I am already proud of the job Tracy, Fawn Friday and I did over the weekend and I know people will love and appreciate this video.

While I didn't get my regular swing workout in I did hundreds and hundreds of all the progressions for the two handed swing and it's variations and really got some serious work in! I even decided to train my own swing on Saturdays with these progressions again as I got quickly re acquainted with just how incredibly powerful they are; and how they can provide so much quality work in so little time.

The RKC focuses on practice first, before training and it became even more apparent just how well this works this weekend.

Not sure whose quote it is but "the difference between the Elite and the rest is that the Elite are better at the basics", and I know that's true. Just practicing the basics will be all the workout 99% of most regular people need.

I think this DVD will help bridge the gap for any that want it and to be able to pause the information, study it, and then go forward to the next step when you are ready will be such a great tool for so many.

I can't wait to see this take shape over the next few months.

Tomorrow I will be 54 years old and I think I will do a special press workout to acknowledge and honor of how good things are now and physical restoration that has been taking place these last few years.

The fact that I am even thinking about doing this just illustrates precisely just how far I've come.And all because of that cannonball with a handle :))

datsit.

In my dreams

I can move like this. I dreamt of gymnastics virtually every night for the 8 years I competed, working out new moves, perfecting old ones and just imagining the freedom of perfect movement. These guys can do this in real time. More than amazing. Now I dream of just running again but watching this stuff always pumps me up.

I love this movie :))

The classic lifts and loading parameters.

When I studied Westside Barbell methods one of the most basic principles Louie taught was that one does not try to raise the result in any of the classic lifts by using the lifts themselves in a linearly progressive fashion.

Trying to increase the weight on the bar week in and week out; even if one deloads and waves the process usually results in your results going backwards in 5-6 weeks if you are a beginner, way sooner if you are advanced.

One of the reasons this occurs is because as the percentage of your one repetition maximum increases the bar moves more slowly and your power output, or rate of force production, goes down.Eventually WAY down, until the bar is moving very very slowly and once the force you can produce can't match the weight on the bar, it stops moving entirely.

If one uses the squat only to increase their squat at some point your ability to create power goes so low all you have in one gear: first/ Great for grinding but not so good for explosive acceleration.

On the flip side if all one does is lighter weights ( under 85 %) the bar or the bell flies up but when the loads gets heavy( it's all easy til it's heavy, remember :)) you don't have the capacity to grind out the slow moving lift.

So you need both, dynamic speed strength for power production ( and, in the WSB method, maintaining form on the classic lift) and grinding strength for the increase in absolute strength.WSB uses the classic lifts for speed and form work and variations on a theme of that classic lift( same but different) on another day for absolute strength gains.

I've been thinking for awhile about how this works with kettlebells, specifically the press and think I've got it figured out.

While I've been thinking about how to apply this to bell work I've also been reluctant to do so because my progress with the classic lift has been so good. Don't fix what's not broken eh? But last week got me thinking that I've been trying to do TOO much heavy work with the classic press itself and it showed up in me losing my groove a bit last week.

So today it was back to the 24 kg for 5/5 x 5 sets long cycle and a complete emphasis on form and speed during each lift.I can see doing this with the 28 kg as well but instead of hitting the 32 kg for doubles and triples I probably should start including some variations on the pressing theme for 3-6 singles in lifts like the stacked press, bottoms up press, and clubbell torch press.

When I want to test the standard kb military press just test it.

The only problem with this is that I am worried about doing max effort lifts anymore on a regular basis,lol! I do think this program would work but not sure I should be the one to test it out.

Regardless, todays workout was killer. I almost don't want to train short cycle presses anymore, that's how much I am enjoying the long cycle :))

6-7 am stretchout

this always is good. lots of emphasis on adductors and overhead.

8:30 Long cycle clean and press

one arm swing warmup

16kg x5/5/5/5 x3

cleans

16 kg x5/5 x2

clean and press

16 kg x5/5

x3/3

20 kg x3/3

24 kg x5/5 x 5 sets.

so easy. this is a video of my last set

Two Handed Shield cast

15 lb x8/8

20 lbs x8/8

25 lb x8/8

35 lb x8/8x 2 PR

these went great but were intense! That bell is no joke and it was great to get more than 5 reps on this move.

One arm casts

15lbs x10/10

20 lbs x 7/7x2

these were tougher than expected ,especially on the left arm, where my lat wanted to go to sleep and not do it's job! I haven't done these with the 20's before so that was good.

Bodyblade laterals

2.5 lb blade to 8/8 x 4 sets alternating arms non stop

datsit:))

I might try to start alternating tuesdays where I do multiple sets of long cycle sets of 5's with the 24's and 3's with the 28's for speed work and then do the 'special' presses on the next week. I'll think on it :))

One arm swings and heavy clubs

Had plans to do a clubbell only workout today but the lure of the swing pulled me in,lol. I thought I would do a simple weight ladder and get some decent weigh in my hands but my groove actually felt the best it has in awhile so I kept going.

The biggest problem with doing any kind of snatch volume on Thursdays is having sore arm flexors on Saturday, not the best thing when going into heavy or high volume one arm swings.Today was no exception and it took awhile for my forearms and brachialis to relax.That is one thing the clubbells are great for; really unloading my tight arm flexors and giving them an entirely different loading pattern.

One arm swings

16 kg x 5/5 + 5 transfers x 3

20 kg x 5/5 + 5 transfers

24 kg x 5/5

28 kg x 5/5

x6/6

x7/7

x 8/8

x9/9

x 10/10 x 5 sets(!)

170 reps

10,710 lbs

not bad at all considering I haven't done straight sets in 10 rep blocks for eons.especially with the 28 kg.

still playing around with my groove. I know I have to have more knee bend than I have in the past to get the shock absorption from my legs/hips instead of my lower back and hammies but I also know I need to really let the bell go back pretty far to get the momentum I need from the pendulum action and NOT from my arms/shoulders.

This becomes very apparent when I start out with sore arms. This technique allowed me to not have any tightness in the bottom and reversal part of the swing plus significantly better bell speed on the upswing.

I can't cut it short or my speed suffers a lot and it becomes too much of a muscular action and not enough of a ballistic.

I need to remember to respect my own lumbar pelvic rhythm,lol.

Two Club swings

15 lbers x 20

20 lbs x20 x 2

these really unlock the elbows by allowing them TO lock against resistance as well as pack the shoulders deep. being able to create tension in the shoulder while IN external rotation. So glad my back can tolerate the bilateral work again. The close stance, arms outside the legs again, is the perfect compliment to all my one arm KB work.

These REALLY torched my grip, even more apparent after all the heavy high rep one arm swings I did today.

Torch Swing

(2) 15 lbs x 5 x2

(2) 20 lbs x 5 x2

These were fun too,nice to go overhead with these. SO much like swinging to a handstand on the parallel bars.

Two Hand swipes

20 lbs x 5/5

25 lbs x 5/5

35 lbs x 5/5 x2

25 lbs x 10/10

I was ready for some two hand work at this point to take the load off my poor grip,lol I hadn't really done more than a few of these with the 35 lb bell so I wanted to make sure to get that in the books.I can see that I need to get my long arm locked better in the bottom position.

Here's the video

Two hand arm cast

25 lbs x 8/8

35 lbs x5/5 x 2

These were a solid finisher and always make me feel strong. Work the crap out of my triceps, lats and even pecs!

datsit:)) Let the weekend begin!

24 kg snatch ladders

Had a client cancellation so I got to get my training in at 9 am instead of the usual 2 pm. Much easier for me and it showed in the workout. Did my full stretchout from 6-7 am which really helps set me up for the later workout. This has shown to make a big difference to me when I can get it in.

Training(especially big ROM/dynamic exercises like the snatch) without getting my "alignment" right never seems to go well for me. I like to address any asymmetries and imbalances I have accumulated from the past day/night before I load the frame again.

Having what Paul Chek would refer to as a 'bent frame' makes this a necessity; plus it feels good:))

Since last week was speed snatch work today was 24 kg training and it felt surprisingly light, always a good sign, as is a speedy and easy warmup. The fact that I could ladder up was also a good sign.

9 am

one arm swings

16 kg x5/5/5/5 x 3

snatches

16 kg x5/5

20 kg x5/5 x2

24 kg x5/5

x6/6

x7/7

x8/8 x 2 rounds

20 kg x10/10

20kg snatches= 40

24 kg snatches= 104

total work reps 144

not bad at all. here's a video of my 8 rep set on the first round through

My key focus is to move the bell as fast as I can with my best form, whether it's the 16 kg for 15: 15 speed work or my 'heavy' bell for sets and reps. I always want to be as powerful as possible on each rep and that means monitoring bell speed. I have wondered why I detest doing long slow sets so much and this is the reason, they have to move much more slowly ( less power) in order to go the distance. Running or jogging instead of sprinting.

I'd rather sprint anyday.

I like the development of power, strength and hypertrophy this gives me and if one does enough sets plenty of strength endurance as well.

datsit :))

Back bend over stability ball.

One of my first stretches each day. Fantastic for opening up the abs, hip flexors, lats and pecs.

28 kg Short cycle press , same but different.

I had delusions of grandeur last night and thought I would attempt 5/5x 5 in the 28 kg short cycle KB press in todays workout. I looked back over my last SC workout and I did this:

4/4x4

3/3 x3

giving me 50 total reps and a huge personal best.It was easy enough( last time) that I thought doing another rep per set and one more total set would not be that tough and I was close but not exactly on the money. I thought I would do the same total reps but in another ( more intense) fashion and get a true same but different workout.

My 6 am stretchout went well and I felt really good all morning( a sure sign things might not work out,lol).

6-7 am stretchout

the usual suspects with overhead stick drill emphasis

8:30 am Short cycle clean and press

warmup

one arm swings 16 kg x5/5/5/5 x3

Long cycle clean and press

16 kg x5/5

x 3/3

20 kg x5/5

24 kg x 2/2 long cycle and 1 rep short cycle

work sets

28 kg x 5/5

x 5/5

x 3/3

24 kg x 3/3

28 kg x5/5x2

x3/3

x3/3

The first set went well. Very well. The second set went all right but I noticed a strange grinding in my left shoulder on the 4th rep that had me a bit concerned.My groove felt a bit off and I wasn't sure if I was racking the weight in the right place but took note of it.

I have been loving long cycle so much lately and one of the reasons is that the clean before each press really sets up the groove and helps my get right into my lats

One the third set the grinding noise was the same or worse so I just did 3 reps and set it down. Way too close to next weeks dvd project to risk anything, so I went back to the 24 , video'd it to notice flaws and realized I was letting my elbow get away from being directly under the weight and wasn't pulling the lat tight enough.

Fourth set I was only planning on three but no grinding so I did five. Four sets of five in the short cycle is a PR anyway ,lol. I wanted to finish up with my total of 50 so I did 2 more sets of 3 with no problems at all.

Lesson learned: don't be in such a hurry to do any particular set workout that you let yourself get rushed and forget about the basics.

Lots of stick shrugs in between sets to assure scapular mobility

Clubbell shield casts

one arm

10 lbs x8/8 x2

15 lbs x5/5

x8/8

two handed

20 lbs x 10/10

25 lbs x 10/10

35 lbs x 5/5 x 2 sets

was planning on going up to the 20's on the one arms for the first time but thought better of it understanding my shoulder might not be as good as I think tomorrow and no reason to add insult to injury.

Getting to play with the cruiser bell again made up for it :))

Bodyblade laterals

big blade x 10 reps per side, 5 sets back to back

datsit:)) 24 kg snatches and speed swings on Thursday

Clubbell play day.

We were supposed to be in San Diego today for the DD marketing seminar but an expected family obligation tomorrow meant we had to cancel at the last minute so I had time to train today. I had done swings with my snatches on Thursday and could have done some more but decided to take the day off kbs entirely and see if my body could handle a clubbell only workout.

When I first got my clubs I was excited to see if I could swing with my arms outside my legs as with my arm length and hyperextending elbows it was always a challenge to keep my elbows locked as the bell went into the back swing, one arm or two hand version. The basic two clubbell swing reminded me of swinging on the parallel bars.

Plus, the closer stance played better to my strengths, as I found out( too late), to help my powerlifting squat and deadlift . I don't exactly have wide hips or big legs and glutes so the closer stance allows me to exploit my leverages better. My stance in my kb swing is pretty close as well.

I ended up being very strong in these lifts and my upper body strength and extensive training history really made things relatively easy. I ended doing a decent number of swipes with both the 10 lb'ers and the 15's but then my back went south and I couldn't tolerate the close stance position at all for over a year. Clubbells got limited to arm and shield casts and used mainly for arm and shoulder hypertrophy and mobility. Not a bad thing but I knew I could do some decent weight and numbers with the swipes if my back would let me.

The only way to not get what you want, is to quit and I don't quit much. So it was very satisfying to see that after all this time I could not only do the two bell swings and swipes but that all my other strength gains transfered well to them. Nice :))

Started out with two clubbell swings

(2) 10's x 20 reps

x 15 reps

(2) 15 's x 15

(2) 20's x 15

I havent had the chance to play with the 20's at all since I got them in swings so this was another 'maiden' voyage. These things REALLY tax the grip in a completely different pattern than the kettlebell but still a serious challenge, especially as you accelerate them, as the torque goes up FAST!

I really like the elbow rotation and lockout possible with these swings as they really open up my always tight biceps and brachialis and compliment all my kb swing work perfectly.

heres a clip:

Next up were pendulums, which is basically what I considered a CB 'clean'. Scott Sonnon calls them cleans when done from a dead stop on the floor but to me it's very much like a bottoms up kb clean in mechanics and lat, grip and shoulder stability requirements.

CB Pendulums

10 lbs x 10

15 lbs x 10

20 lbs x 8

these started off fairly rough as the catch at the end required way more stability strength than the 15's and I played with different grips for a few reps til I figured it out.But still the first time with the 20's!

It was great to watch Tracy really handle the 10's and even the 15's in her swings and really really enjoyed the challenge as well! She is such an athlete that she really rises to the occasion , and clubbell or kettlebell the girl knows the swing!

Next up were swipes and at this point I thought I was probably pushing it considering I hadn't done any real double bell swings for ages and now I was doing some decent reps AND laddering up to somewhat heavy weight but I wasn't feeling ANY indication of imbalances or asymmetries in my hammies, glutes or back so I kept going.

This is the move I think I have the most performance potential in, IF my back would let me.I did the 20's for the first time ever today and they were not as hard as I expected. Strong fixes almost everything and being able to put up some decent weight these days in my kb presses has really transfered well to , well, everything.

I have waited a HELL of a long time( many years) to be able to feel like I can express externally what my mind conceive of internally. I know I have to be very careful and not get greedy but things haven't felt this balanced in forever. My being able to walk with just about normal mechanics speaks to that AND, I know, will further help my recovery.

At the very least by not jacking me up with every step :))

Swipes

(2) 10's x10

(2) 15's x 10

(2) 20's x 7

x8

I started off with a medium choke but started to let my grip move back as the set went on and they were easier. The next set I took no choke.

Two Handed Swings and Pendulums

I saw this in Scott Sonnons Big Book of Clubbells when I got it years but never played with it.Having done all the two handed arm casts and shields and swipes with the 25lber recently made me really want to play with the cruiser bell with this move too.

Two handed swings/pendulums

15 lbs x5/5/5/5

20 lb x5/5/5/5

25 lb x5/5/5/5

35 lb x5/5/5/5 x2!

nice ,I like these alot.I have to get a bit taller on these or stand on something elevated as with the two handers if I don't choke up a bit I tend to hit the clubhead on the floor as I dig deeper into the compression position,lol.

after SO many years of being able to do nothing but one arm swings and snatches being able to tolerate new kb moves as well as use my clubs again is very exciting! I know I am going to be able to train the squat again as well soon and that will be proof positive I am back!

Stretchout and stability work

all the basic stretches 20 minutes

Alternating Superman on stability ball

right arm and leg leg only 20 reps x 3 sets followed by static full body hold 30 seconds with eyes closed

these are WAY better. I could never do 30 seconds with my eyes closed.

Amosov squats

15 reps x 3

datsit:))

Speed Snatches and swings

I used to call it Snatch Vo2. Before it was Viking Warrior conditioning it was Max Vo2 training and I called it Snatch Vo2 instead :))

I did snatch vo2 training once a week for over three years and obtained my goal of 80 set of 8 reps with the 16kg, which is no joke.

How Mark Madsen did 80x8 with the 24 kg is a mystery to me. How anyone could be that strong and fit is amazing.

I stopped doing this months ago as my snatch form was deteriorating from too much speed work and not enough heavy, slower technique oriented training. Plus my back was so iffy I was afraid something was going to 'go'. I used to do one heavy day and max training on Wednesdays but once I dropped the heavy day it was only a matter of time before the speed work started to deteriorate.

Plus I freakin HATE training on the clock. I have a different rhythm and usually have to start slow and then build up to short rests as I warmup. When I ran I always raced negative splits which means my per mile time got faster the second half of the race than the first half.

So I loathe training on one particular interval but I got used to it and used it as a discipline. Hell, even though it sucked it was over with pretty quickly; I mean, what's forty minutes?

Now that I am training snatches in Stones Gym again on Thursdays I've been thinking of re instituting snatch vo2 back into the mix, for the cardio improvements it most certainly gives as well as a break from a constant diet of 24 kg snatches each week.

It's ironic that the snatch used to be my kb movement of choice but now that I can press again it's taken a back seat to my strongest of all lifts. But it's part of the routine and today was as good a day as any to get back in the mix, but, no gym boss yet, thank you, I'll do it free style.

SO instead of calling it Snatch Vo2 I decided to think of it as Speed Snatch day, in keeping with my speed day when I was powerlifting.The focus of max vo2 training is moving the bell fast enough, with short enough rest intervals to keep the heartate supra maximal.

I decided I would go as fast as I could during the set and rest as little as possible, though NOT watching the clock.My goal will be 50 sets of 7 or 8( the original goal) and not the 80 sets KJ decided on later. 50 is fine.

Speed Snatch

16 kg x 7 reps x 30 sets

210 reps

18 total minutes ( just a bit off 15:15)

as usual I finished faster than I started( rest interval wise) but really could have stopped at 25 sets as this is where the bell speed started to slow down. I will gauge how many sets to do each week on how long I can sustain speed and power on each rep of the set. When the bell slows down, the workout is over.

One arm swing ladder

20 kg x 5/5

24 kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

x5/5

100 reps

5300 lbs

going to sand diego tomorrow for John Ducane's Marketing Mastermind seminar so I will miss my swing workout and wanted to get something in. this was perfect.

2o minute stretchout in the sunny 70 degree California perfection and

datsit:))

28 kg short cycle presses, heavy CB shield casts

Another great press workout. I wanted to get close to, or exceed my last recent short cycle press with the 28 of 50 reps but wasn't quite sure how to do it. I thought at first about doing sets 5 sets of 5 since my last workout was 4x4 and then 3x3 but my left biceps tendon was a bit upset from all the heavy grip work I've been doing of late without enough stretching to relax them enough.

So I didn't want to grind on anything and 5's would have required some grinding. Especially the last couple sets. I've been pushing hard on everything for awhile and know it's time to be carefull so I settled on sets of 3's and would decide on how many total during the workout.

I've been really focused on accelerating all my presses of late, much in the same fashion as my speed bench work in my WSB incarnation.Even with the heaviest of my loads I try to move them from point A to point B in the fastest way possible,with the shortest line possible. Literally from 10-10 with nothing interving; blowing through any possible sticking point.

WSB incorporates an absolute strength day where you try to push maximum weights as quickly as possible as well until you miss. I don't think I need or want this much tension these days, nor be as close to a true max.

I think that the last reps of a group of low rep heavy sets will suffice for that stimulation as if you push as quickly as possible on each rep( anyone say Hardstyle?) after a specific number of sets bell speed will slow down.

A definite sign you are close to the end of the workout and have had all the workload you can handle for that day.It's a motor pattern as well. Get used to moving weight fast , light or heavy and when it's heavy your brain will try to move it the same way.

Strong lifters don't try to move heavy weights slowly; heavy weights move slowly because they are heavy for you even though you are trying to move them as fast as possible. Of course, without ever breaking form or loosing root, your foundation.

As Pavel says, when 'experts' miss a lift they do it never altering form. Eccentric strength is way stronger than concentric strength and even if you can't get the lift up you have plenty of strength to control it down. If you don't panic.

It is so cool to see how well this training is working not only for me but for my Queen and her presses. She's been getting long cycle AND short cycle Pr's virtually every week and did more strict press with the 16kg with both arms than she ever has before. And you can see it in her shoulders and arms as well.

Tracy has only been doing strict military presses since last February when she trained for her RKC Re Cert in San Jose. Prior to that she did only push presses. Her base is growing and she will be pressing the 20 kg in no time. She also pushes each rep as strongly as possible and can really hold her position when it comes time to grind out the last rep. Strong to the core.It's a skill and it can be practiced.

6am -7am stretchout.Focus on overhead stretches and opening up the tight left pec and forearm.

8:30 am Short cycle clean and press

one arm swing warmup

16kg x5/5/5/5 x2

cleans warmup

16 kg x 5/5 x2

Presses

16 kg x5/5

20 kg x3/3

24 kgx2/2

28kg x3/3x8 sets

48 reps ( just shy of pr of 50 reps, perfect)

Strong! and my shoulder and biceps held up well as I really focused on packing the shoulder with the lat on each and every set and each part of the press. I could have done fives with no loss in speed for at least 4 sets but this was a good protocol as well. I go you go with Tracy, rests were short.

The wider the base, the higher the peak and we are really getting a great press foundation built. The 28 kg does indeed feel like the 24 kg did just a few months ago.

Two hand Shield Casts

10 lbs x 10/10

15 lb x8/8

20 lbs x8/8

25 lbs x 8/8

35 lbs x5/5 x 2!!!!

Ah, these were fun and the best part was the Cruiser bell didn't feel that heavy at all. This was definitely the right bell size for me to get. I'm ready for it.

Bodyblade laterals

alternate sets of 10 each arm for 6 total sets each side. I could really feel this activating the supraspinatus and medial head of the deltoid and helping the stabilize the shoulder even more.

Amosov Squats

30 reps

It's definitely time to add in some squatting motion for reps, even if they are supported.Want to work up to 100 continuous reps each workout as a finisher before going to loading the pattern with weights again. I will squat again, even better than before. I can see that now.

My knee is tracking the best it has in ages and all the weird tension and pain I've been having in the lateral hamstring, popliteus and soleus for years has disappeared! Very exciting> I feel like I might actually NOT need to have my knee replaced after all.

datsit:))

Swing capacity

To me my overall work capacity is a direct reflection of my swing capacity. At my best I've done 600 one arm swings with the 24 kg and 400 with the 32 kg. That was including doing max vo2 work on wednesays as well as a big ass swing workout on Saturay mornings. Well, that was a long time ago it seems as today wasn't that day.

I wasn't pressing back then but that can't be the difference. The difference is I have let my swing volume slack off, for very good reasons, but the result is the same nonetheless as today's workout showed me.

Again, having a good nights sleep, good nutrition and a positive attitude seem to have little to do with me having a great workout,lol. All that occured yesterday, my knee, back and shoulders felt fine so I had no excuses other than the 15o snatches I did on Thursday took more out of me than they should have.

All in all in really wasn't a 'bad' workout but I expected more.I got to play with the 32 kg again and lots with the 28 but was surprised at how little I wanted to do more than I did with these bells,lol.

Nick didn't show so I went faster than normal but that wasn't anything. Lots of one arm swings with heavy bells is just freaking hard and I'm not ready for the load. Yet. But it showed me my decision to re position the one arm workout to Saturdays is the right one. This is the day to build the heavy volume

One Arm Swings

16 kg x5/5/ x2

20 kg x5/5 x2

24 kg x 5/5 x 5 sets( 2650)

28 kg x5/5 x 5 sets (3150)

32 kg x5/5 x 5 sets ( 3600)

28 kg x5/5 x 5 sets (3150)

200 total swings

12,550 lbs

The hardest part was my forearms, which were toasty from Thursdays. Not used to heavy( ish) snatch volume yet. My press capacity is good though,lol. Technique felt strong and I had good bell speed on all reps. My arms were just tired. I was hoping for at least 100 reps with the 32 kg but didn't feel ready to just jump up to that weight, hence the multiple sets with the lower bells.

Two hand arm casts

15 lb x8/8

25 lb x 5/5

x6/6

x7/7

x8/8

x10/10

wow. was hoping my new 35 lb clubbell would have been here for this workout but it wasnt so I tried to make up for it with a serious up hill pyramid. Given that my arms were already toast this wasn't easy at all and I skipped the 9/9 set because I didn't think I would be able to do 10/10 if I did 9/9. So I went for the last set and it was a good decision.

When I got home my new bell was there so I had to give it a test ride:

This thing is NO JOKE and I can't imagine being strong enough to much of anything with this one handed. Two hands on this beast is hard enough but I'm so glad to have my new toy!

Two Club Swipes

10's x 20

x 18

x 16

Done. My best with this move is 300 continuous reps with the 10's and 150 with the 15's. I haven't been able to do it for months because my back wouldn't tolerate it but today felt great! Perhaps I can put it back in the mix. This is a very natural and strong move for me. Would love to work up to 300 or so with the 20's ;))

30 minute stretchout

datsit :))

Settling in to Thursdays.

It seems like it's taken me forever to get this workout day settled into place. First I couldn't decide if I wanted to do it on Wednesday or Thursdays; then I couldn't decide if it should be a snatch day or my swing day.

After realizing that trying to do serious volume alone in the garage, at the end of a long workday was not the smartest idea I decided that a snatch day would be the best decision. Then it became trying to settle in and snatch the 24 kg after that long ass day. It's been see-saw but today was solid with 100 reps with the 24kg and 50 reps with the 30 kg after the 24 kg work.

Last week was the inverse, with 100 reps with the 20 and 50 with the 24. It's been slow but it's getting there.

Nice that it was seriously warm today too, the perfect California day. about time

Snatch

16 kg x5/5 x2

20 kg x5/5 x2

24 kg x5/5 x 10 sets

20 kg x 10/10 x 2 sets

160 reps

7060 lbs

the groove felt very solid and in balance.I really concentrated on getting the bell as far back on the descent as possible and keeping a pretty fast pace since the reps were so low. On the 20 kg 10 rep sets I basically sprinted each rep. Cardio is good.

15 minutes of sun time and datsit:)) Heavy one arm swings and clubs as well ( my 35 lber is supposed to arrive today!) on Saturday.

Edit; I think I will be alternating 24 kg snatch days focused on total volume, with max vo2 workouts ramping up total sets to 50 ( the original goal point). I will balance them with the long cycle and short cycle clean and press days; on long cycle weeks I will do heavy snatch and on short cycle weeks max vo2

Smiling through the set.

Everyone who knows me knows I'm very, very, very patient. Some say stubborn and that's true as well but I am willing to work and wait and work some more to get what I want.Nothing empowers me more than knowing I can get where I need to go by my own will and discipline and work.

Control is such a nice feeling and so hard to find. There is SO little any of us actually have control over that when we experience some semblance of it it is very gratifying indeed. I used to think I had control over my body; at least I felt so for a very long time( injuries included) but the last 8 years or so I thought that it had all been lost.

That desire and passion, patience and spirit were not enough to push back the accidents, injuries and sheer stupidity I had experienced and put my physical being through. Two years ago I thought I was seriously back on track but it took almost another 16 months before I really realized that I am back on track.

I am in less pain than I have been in eight years and can do more now physically than in the last fifteen. I finally figured out how to walk again with almost no pain, I can press overhead with no pain, I can swing and deadlift with no pain and my strength, lean muscle and work capacity are the best they have in the last 10 years as well.

I'm going to be 54 years old March 1 and I can easily say I feel better and could do more than I did at 44. That's cool. But it's been a slog, that's for sure. But I don't have much quit in me and as I've said forever, you may outlift me now but I will outlast you. No brag, just fact.

I have always had faith that my methods(based on Chek and Janda), that I outlined in my dvd "Restoring lost physical function" were correct and would work, I just honestly didn't think it would take this long, lol. Especially with the onslaught of Z Health and FMS my techniques were ( are) looked at as passe' and oversimple. Oh well, they work. At least for me and to me that's the most important.

For, as they say on the plane, "put your mask on before you put on your childs". If I can't fix myself I can't help anyone else.

This came all crashing onto me( in the best way possible) today when I was getting ready for my last set of long cycle clean and presses and I heard Disturbed's " down with the sickness" come over the speakers. The hairs on the back of my neck stood up like they used to before a big set and I KNEW, just knew without a doubt, that not only would I make this set but that it would be easy, strong, effortless.

A Pr and it would be the easiest set of the day.As it should be when the Gods are smiling.

As I was as I set up and then , throughout the whole set, as each rep was easier than the last and I could feel it. I was just where I wanted to be, where I live to be; in the zone; where it's not about just surviving the set, it's about playing with it.

When it's not about " ok, I hope I don't get hurt" , but, OK, lets play, lets rock.

And it's happening more often all the time now. And I love it. I don't want it, I just need it :)

Workouts are building on workouts, as they should. Rest is restoring, as it should. Abilities are accumulating, food is healing. My mind is strengthening and the vision is becoming clear again. Never too late.Not too late. Just in time.

here's the workout

6-7 am stretchout

the usual suspects with emphasis on overhead stretches and t spine mobility

8:30 am

one arm swing 16 kg x5/5/5/5x3

Long Cycle Clean and Press

16 kg x5/5

24kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

90 presses total/ Pr.

I've done 3 sets of 10/10 with the long cycle clean and press but never close to this.I knew things were right when I made the jump from 16 kg right to 24 kg, always a good sign. If you want to lift heavy top weights at some point you have to make big jumps and this one was no problem.

Two Hand Swipes

20 lbs x5/5

25 lbs x 8/8

x9/9

x10/10

these rocked and I can't wait to get my Cruiser 35 lb club.

Bodyblade laterals

5 minutes straight alternating arms every 10 reps. These kill! and such a perfect finisher for my delts.

this was about the best workout I've had in eons.I so love this long cycle combo. I was scheduled to do short cycle today but craved the long cycle. Not getting enough swings in this weekend didn't help.

Next week sets of 5 with the 28 kg!

datsit:))