24 kg Snatches, 40 kg 2 hand swings, 2 Hd CB casts

Solid training today. All hands on deck with Glenn back from the Island. As usual wasn't sure what this old frame was capable of until I got my hands on the bell but as soon as I did I knew it was going to be a good day.
Nothing hurt, stretchout went easy, warmup felt light, all the right things

Snatch
1 arm swing warmup 16 kg x 5/5/5 x 3

Snatch
16 kg x 5/5
         x 3/3
20 kg x 3/3


24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 12/12
94 reps

this wasn't the plan. the plan was to do 10/10 and then 2-3 sets of 5/5 to bulk the volume up a bit from last weeks 90 reps but then Nick has to go and do 15/15 with the 28 kg on his last set and threw down a little gauntlet.

in the past I wouldn't even had considered doing anything to chase him a bit but I was feeling good and the groove felt solid. I thought 12's were easily doable and I was right. I briefly considered 15 but then told myself not to be greedy. It will be there and it's coming along just right.

I haven't done more than 10 reps in the 24 kg snatch in forever.


Two Hand Swing
28 kg x 10
32 kg x 10
36 kg x10
40 kg x 10 x 2 sets!

Strong! The Bulldog is over half my bodyweight so I was definitely working strength and stability here and it was easy. SO nice to be able to finally train this movement after waiting patiently for so many years! It is as cool as I knew it would be! Truly the Squat/Power good morning exercise of KB Ballistics!

Capt America Arm Casts


these have to be my favorite thing to do with the 35 lb CB. Shield casts are harder for me and arm casts not as challenging. Great fun
35 x 15
     x 18
     x 20

That's it. Just about an hour then off to breakfast at the Diner with my buds. Just like the old days. Saturdays was always the comp day OR the heaviest training of the week. The entire weeks training pivoted around Saturdays; you push yourself and test yourself and then chill with those guys that really 'get it' too.

It's a miracle that I get the chance to experience training again and I don't take it for granted for one second. What a blessing it is to be able to move pain free.

datsit.Sisu/NeverQuit

Double press long cycle triceps and rows

did this last year, my PR and what I'd love to work back up to

Just had 50 minutes between clients to train this morning and i jumped at the chance to train early, as opposed to 2 pm after 7 clients. Didn't quite take enough stretchout time and it backfired a little bit. Not that I got tweaked at all but performance wasn't as good as I wanted it to be .

I probably would have been stronger in my garage by myself at 2 rather than at the studio at 9 am. Live and learn.

Long cycle clean and press
2 12's  x5
2 14's x 5
2 16's x 5( just warming up slowly and making sure teshnik was still there. 
2 20's x 5 x 5 sets

didn't get stretched out well enough and the wider stance of the double bells felt awkward and stiff today. also, overhead position was not loose enough either so that didn't go easily either. Just one of the workouts where the emphasis was on 'work'.

bodyblade laterals
3 sets of 
10/10
9/9
8/8

don't have a BB at the garage and I really like this move. It really proved itself as tough as I remember it and I pooped out early rather than get 3 x 10/10. really works my side delts and doesn't bother the shoulder joint at all.

floor kb tri extensions
5 x 10 with 16 kg all dead stop. these worked well


one db row
35 x 8/8
45 x8/8 x 3 sets


haven't done these with dbs in forever felt great, and really gets the upper back. and doesn't aggravate the elbow flexors. feels like it's really helping me balance the front back ratio of my torso.


Floor handstands


against wall 5 sets of 8 seconds haven't used a wall in a long time, felt nice to easily hit the overhead with no fear of overbalancing and having to walk or pirouette. HS were very solid.

Tooling along; snatch Vo2 45 sets / goblet squats

Glenn is in Hawaii so I was solo today and took advantage to play TOOL the entire workout ( not Glenn's favorite band). It went well. This workout is so much easier when my groove is this solid and there is an actual "bottom" to my snatch groove. I can hit the 'hole' hard and pop out fast. Makes everything faster, stronger and easier too. Plus no back or groin issues and that's a blessing.

I wanted to back off today so I only did 40 sets. It was the perfect load for today


Snatch Vo2 
15:15
12 kg x5/5 x 2 warmup
16 x 35 sets of 7 245 reps
     x 5 sets of 8     40 reps
285 reps
10,260 lbs

Very happy with this effort and techniques. HR didn't really get above 160 or so until the last 5 sets of 8 which is too late, really. But 180 + really sucks to go through but that's what's necessary to really pull my cardio up but it's going up anyway.


Goblet squats


5 sets if 4 with 16 kg

Decided to start training these, after ALL these years of just stretching in my squat pattern as my ability to actually DO them, i.e. get low enough to get my elbows against my VMO has suddenly appeared. I've been demo'ing them so much I realized just last week that I can actually approximate a parallel squat. Did some VERY cold this AM at 6! Just dropped right down- Happy Happy Joy Joy :))

I knew I could do them as my back tolerates two hand swings now so I knew it will take these. Plus I work my squat pattern literally all day long at work, stretching out and mobilizing it as I coach.

I thought that the weight of the KB would work as the necessary counter ballast to get down and it seems to. The set on the video is my 4th set and like a dummy I forgot to 'set' my feet into torque as I descended, it would have made things a lot easier. Will NOT forget that next time, it's more than crucial and would have a made a huge difference. I was just excited about squatting anything again.


it ain't pretty but it's a start.I SO miss squatting, It was my obsession for over 20 years in both bodybuilding and powerlifting.

Floor handstands
5 sets of 5-8 seconds

did these on a harder part of the platform and MAN they moved fast. Much harder to stop at overhead and tougher on the fingers/hands, but I figured it out.

One arm CB Shield casts
100 reps continuous in sets of 10 per arm

This was easy and fun. Light is easy :))

datsit
Sisu/NeverQuit




and for the die hard TOOL fans perhaps their best ( and weirdest) video

24 kg Snatches and Two hand swings

I've been feeling surprisingly square and plumb lately, ever since my right rib went back into place :)) Been finding a few very key points to work on and they seem to be opening up everything else. We'll see how long that holds but I woke up early ready to go and didnt' need much stretching or rolling at all. In fact, almost none.

Some back bends over the ball and some thai squats and I was good to go. That is a first for sure.

Snatch
warmup: 16 kg one arm swings  5/5/5 x 3


snatch
16 kg x 5/5
         x3/3
20 kg x 3/3
24 kg x 5/5
         x 6/6
         x7/7
         x8/8
         x9/9
         x10/10

pretty damn easy. Glenn is still out so it was just Nick and I and we went I go you go so it was very quick pace with no worries. Max Vo2 training always ups my cardio strength and work capacity very quickly.

I wanted to focus today on heavier two hand swings and we did a pr for volume with the 24 last week so this was a good compromise. Decrease the volume but up the intensity ( number of reps per set). felt solid and, most importantly, nothing hurt :))

Two Hand swings
24 kg x 10
28 kg x10
32 kg x 10
36 kg x 10


these felt great too and I've had NO back issues with this move lately. Maybe the curse is over and I can really own this move.It was good to go heavy , too.Sorry about the vertical camera orientation but I got a new "Bloggie" and didn't realize to get it into a landscape mode it has to be on it's side. Ack. Next time.


Two hand Clubbell Arm cast
25  x 10
35 x8, 8

these are still heavy, lol. last set was better after a mental adjustment

60 minutes, quick and dirty.

datsit
Sisu/NeverQuit

Don't think, just go.

That's what I told myself as I drove home from work and had to seriously kick myself in the ass to get in the gym. It was a a long day today. A good day  with great clients back in the mix, exciting training and discovery but requiring a ton of energy. And yesterday, in my normal whack a mole fashion my left shoulder went back where it's supposed to and my right shoulder/rib/neck area went 'out".

I do have scoliosis, a moderate double S curve and it was very evident yesterday and I got stuck in thoracic flexion and antalgic posture from T 10 on to the right. Very weird, never had it before and it was fairly painful in that region. Subluxed joints usually are and the subsequent corresponding muscle spasms hurt too. Could barely turn my neck to the right or look up at the ceiling.
Good times.
I guess windmills and pbar handstands are out as I know that's what set this off.

I taped it with kinesiotape to activate the rhomboids and lower trap and got on the floor to unlock whatever was locked. And I didn't know. I just knew it hurt and I had to train today Not to mention 7 clients back to back. The tape worked well and I got some good adjustments on the roller and with some band distraction but I wasn't in the mood for training and pain and it took a bunch out of me.

I slept well and by mid day today things were back to 'normal' meaning my  body had shifted back and my left shoulder was tight, not my right.lol.Good times but at least familiar pain.easier to deal with.

And I was tired and hungry and Glenn was out of town so it was solo time. Ack. And it was a Thursday, always a weird workout although last weeks success with the parallel grip cleans before the presses got me hopefull that I could press today, and double,; which I have never been able to tolerate might actually work.


SO I got a chocolate caramel from Tracy to bump my blood sugar out of the doldrums, told myself " don't think just start" turned on TOOL and did just that. It was great and I felt way better after than before.As usual. THat's so key. If it's on the schedule just start and see how you feel. The real body that is going to show up in the workout  is NOT the one that is showing up at the start.

That's the body of the rest of the day, not what's going to emerge after your strength practice. Big difference.

Long cycle clean and press double bells
2 12's x 5 x2
2 16's x 5
          x3
2 20's x 5
2 24's x 3
          x 4
          x 5
2 20's x 5

These went very strongly and I was surprised at getting fives. I would have been happy with triples but the parallel( or almost) clean seems to put my shoulder in a good position to press. Happy Happy Joy Joy!


One arm clean and press long cycle
20 kg x 5/5
24 kg x 5/5

shoulder was good but not perfect but it was pre fatigued. Interesting that even though I enjoyed being able to do one arms I am more drawn to the doubles now after so long not being able to practice them.

KB Floor extensions
16 kg x10
20 kg x6
         x5 x 2
16 kg x 10

these are great! the 20 kg was tough! but everything felt good with no shoulder or elbow pain.

One arm KB Row
20 kg x 8/8 x 4 sets

these are great too. no pain and solid work. bout time.

wanted to do double cb swings with the new 25 and 35 but the new version of the cb is totally different than mine. taller, thicker handle with a TOO ROUGH knurling( think texas power bar) VERY disappointed. Have to send them back,actually.

datsit. Just got 'er dun and it was a good one.I was so tired getting started and felt so much better right after> But then I ate my stirfry and took a good nap,lol. Nice :)) I love my naps.

datsit
Sisu/NeverQuit

Snatch Vo2 40 sets of 7 4 sets of 8's

Nothing gets me in cardio shape faster than snatch vo2 training, as hard as it is.4 weeks ago 25 sets was killing me, today 44 sets wasn't that bad..





Snatch

warmup  16 kg swings x 5/5 x 3

Snatch Vo2 
15:15
16kg x 40 sets of 7, 4 sets of 8
312 reps
11,232

Did this I go you go with Glenn and it was better than the gymboss. hate that thing :)) groove felt very solid..HR at the end was only 165

Pbar handstands
5 sets of 5-8 seconds

Left side windmills
16 kg x 3 ,4,5

Right side arm bar
16 kg x5,5,5

these went really well. that was it . plenty

datsit.
Sisu/NeverQuit

Snatch 2 hand swings and heavy clubs

My adopted Son ( tongue in cheek) Mike Castrogiovanni came back from his world travels and brought back the thick handled antique db I gave to him many years ago when I was cleaning out Stones Gym. Before I was RKC, I believe; when I thought my lifting days were over for good. I pretty much gave away the store. I don't know how much it weighs, 40 lbs perhaps but the handle is at  at least and inch and half thick. Nice stuff. Now that  I can play with these things again.

Recovered well from Thursdays workout all systems were go!

Snatch
warmup one arm swings 16 kg x 5/5/5 x 3


16 kg x5/5
         x 3/3
 20 kg x 5/5
24 kg x 6\/6
         x 7/7
         x 8/8 x 3 rounds
126 reps( most total volume in months!)
6,678 lbs


these went very easily and the video is from the third set of the first ladder. Technique was spot on and nothing hurt! so nice to train when everything feels like it's attached correctly :))

This was the most reps I've done with the 24 kg in eons. Nice and it was pretty strong as well

Two Hand swings
28 kg x10 x 5 sets

Felt great. Easy, strong and fast. My 'lean into it' hinge groove is holding steady here as well. About freaking time, ten years later :))

Two hand Shield cast
25 lbs x 10/10
35 lbs x 5/5 x 2 sets

used the new CB that Glenn bought and they haveWAY too much knurling! The thing is like a Texas Power bar! It has TEETH!  Not a problem for arm casts but we'll see for swings and forget swipes for any reps. that would tear my hands up no matter how you did them. Not nice. I liked the old handle grip just fine.

floor handstand
4 sets of 5-8 seconds. 

WAY tough to get overhead I was so tight in the anterior chain, lol. No spot, except for one but it was funny as my body would just not open up enough until the last set to let me get overhead fully in the first kick up


good day

datsit.
Sisu/NeverQuit

Double Presses, CB swings and the RKC Arm Bar

Tuesdays left side arm bars gave my shoulder and clavicle some grief yesterday and while it was better this AM not having any Alleve in my for three days really made the inflammation that much more obvious.

Good thing today was presses ;)) We would see what body showed up today for training. My left knee was also feeling SNAFU from no alleve. I thought it would be my back yelling at me, as it has been but today was my knee and I really realized that not only does my knee not bend, I also have a serious case of osteoarthritis and aspirin doesn't do anything for it. I was hobbling pretty bad by the time I got to the workout

Warmup
one arm swings 16 kg x5/5/5 x 3
One arm clean and press
16 kg x5/5 x2
20 kg x 5/5 x 2
24 kg x 3/3 ( left shoulder clunked  :((

 then I decided to try double presses instead and see  if that helped, for some strange reason( thumb up hand orientation in bottom of swing. and it did! NO clunking at all and things seemed very solid. Perhaps having both side of the bottom engaged simultaneously creates some kind of stabilization(?)

2 16 kg x 5
2 20 kg x 5 x 3

I went back and tried some single arm clean and press with the thumb up and no clunking there as well but I do like doing the doubles so I will play with them for awhile.

Two CB swings

2 x 15,17 20, x 2 rounds

decided to switch these with swipes as Glenn has purchased an extra 25 and 35 lb CB for Stones gym and now we will have doubles to use. No way I'm ready to swipes them so we'll play with swings for awhile. The felt GREAT!

These are what I got the CB's for, that external rotation and packing of the shoulder under load, full elbow lock and triceps activation under swing load as well. Felt solid with no negatives.



KB triceps floor extensions
16 kg x 12 x 3 sets
each rep dead stop on floor and flex off. These went GREAT- no shoulder pain and lots of long head of triceps work. perfect

One KB Row
16 kg x 10/10
20 kg x 8/8 x 2

these were Glenn's idea and I love them. I haven't done any direct back work in eons, trying to avoid overworking the already overworked elbow flexors but I think the back to front strength has gotten out of balance. Way more fun than rear delts and they were HARD for being so light. I've done these really heavy in the past and I can see working up to some decent weight safely here.


KB Arm Bar ( per request)





datsit.
Sisu/NeverQuit

Back to Max

Vo2 that is. Seems like my snatch groove is safe enough to tolerate this training before and this is definitely one of my favorite love to hate it sessions. It's just so basic; stand in the same place for 20-40 minutes and do as many explosive snatches with a light bell as you can in 15 seconds, rest 15 seconds and repeat. Bell speed is all important. If it slows down it's time to stop.

Since I can't run or ride anymore I do miss the met con work that that kind of training gives and nothing like Snatch Vo2 to give me the met con workout of my life!

I did 30 sets last week and thought 40 would be easy today; it was doable but certainly not easy and I was pretty spent by the end of my workday with just a handful of almonds until then. No worries, time to get in shape :)) Summer is coming and it's time to sweat!

Snatch Vo2 
16 kg
15:15
40 sets of 7
280 reps
10,080 lbs

I definitely needed to stretch out more this morning before this workout. Lots of demos with two hand swings definitely got me warm but I needed to balance some leg tension out.
Plus it's my yearly attempt to get off my one Alleve a day and we'll see how that works.

Rack Walks
16 kg  x200 feet per arm x 4 sets 800 feet

didn't read the schedule and we should have done these thursdays not today. No wonder I was slow and beat. Should have been swipes

Kb Arm bars
16 kg x 3/3 x 3 sets ( left shoulder does NOT like this Right arm fine so:)
left shoulder moved around WAY too much at the top of the arm bar. three strikes and it's out. the idea is to help stabilize it. not de stabilize it. The windmills felt fine. I can't do right side windmills yet so the arm bar OR the half getup will be a better choice


Left arm windmills
16 kg  x5  x2 sets ( this will be the left side move and arm bars for the right)


Floor Handstands


3 sets of 8-10 seconds. Getting to be a no brainer no spot no wall easy.


datsit
Sisu/NeverQuit

24 kg Snatches and Two hand swings

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

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

Snatches
( first one arm swing warmup 16 kg x5/5/5 x 3)
16 kg x5/5 x2
20 kg x4/4
24 kg x5/5
         x6/6
         x7/7 x 3 rounds
108 reps 
5,832 lbs

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


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

Two Hand Swings
24 kg x 10 x8 sets

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

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

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

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

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

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

datsit.
Sisu/NeverQuit

Long cycle clean and press

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

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

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

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

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

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


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

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

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

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

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

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

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

DB laterals
12 lbs x 15 reps x 4 sets


Floor KB Extensions
16 kg x 15 x 4 sets

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

band rear delts
red x 20 x sets

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

datsit.
Sisu/ NeverQuit

Snatch Vo2 is back.

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


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

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

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

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

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

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

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

6-7 AM


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


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


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

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

Two CB swipes
15 lbs x 10 x 5 sets

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


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

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


Triceps extensions bands
4 x 20


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

easy. about time.

Band rear delts
3 x 20

getting stronger here too

datsit.
Sisu. NeverQuit

In the swing/snatch of things

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

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

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

7-8 am Full stretchout


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


8am
One arm swing warmup
16 kg x 5/5/5 x 3


Snatch
16 kg x 5/5
         x3/3
20 kg x 4/4
24 kg x 5/5 x7 sets
20 kg x 10/10
90 total snatches - not too bad. groove felt solid while technique felt, how I can say it. foreign.It's so easy for me to forget how to use my hips it's not even funny.

Deadlifts
135x 3 x 2
155 x2
175 x1
195x1
205 x 1 

datsit. just getting back to the movement


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

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


floor handstands
4 sets of 10 seconds


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


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


datsit
Sisu/NeverQuit

Back on track

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

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

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

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


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

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

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

these were very easy and the right load as well

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

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

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

band triceps extensions
4 x 20 

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

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

datsit.
Sisu/NeverQuit

Starting over.

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

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

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

One of the great treats this weekend was meeting my friend from India, Balasubramanian Ramana, AKA "Rambodoc" on the DD forum. I've been helping him prepare for the cert as he worked through some serious injuries and he did awesome! He also brought me my latest pain ball, his person cricket ball

this thing works well. I also have to say I experimented with using a KB as a foam roller and it worked well. I'm always saying I'd like to have a rumble roller made out of steel and this was pretty close :)).

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

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

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

6 am stretchout

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

12 noon ( solo, Glenn still out)
two hand swings
16 kg x 10 
20 kg x 10
24 kg x 8 x 2
28 kg x 8
32 kg x8
         x 10
         x10
         x8 x 2

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

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

Snatch
16 kg x 10/10 x 5 sets

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

Pullups
3 sets of 5

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

Floor Handstands, free.
5 sets of 10 seconds

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

KB arm bar
12 kg  x 2 x 3 sets

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

band rear delts
3 x20

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

datsit.
Sisu. Never Quit

A little bit of this and....

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

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

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

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


Long cycle clean and press
16 kg x5/5
          x3/3
20 kg x5/5
24 kg x3/3
         x4/4
         x 5/4 ( video above)
Shoulder was moving around a bit and have the cert this weekend so I shut it down.SO frustrating after waiting so long for the right side to get on board and now it feels so good but the left is so unstable. ack.

One arm swings
20 kg x 10/10
24 kg x8/8
         x9/9 
         x10/10x 3 sets

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

Snatches
16 kg x 15/15
         x20/20


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

BUT it was nice to see this on the scale before the workout:

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


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

felt good, haven't done them in awhile

Band rear delts
3 x20


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


datsit.
Sisu/Never Quit

will be back Monday, leave thursday for an RKC.

Taper week

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


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

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

easy money, just as it's supposed to be

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

solid and easy.

Pbar handstands


3 sets of 5 seconds

done.

datsit.
Sisu/Never Quit

Weird Thursday

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

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

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

1:15
Two CB swipes
15 lbs x 10 reps x 10 sets
I go you go with Glenn.Very simple and easy but still got things started.Fast pace and reps were crisp.

playtime
two hand swing flip, catch and press

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


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


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

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

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

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

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

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

Floor Handstands/ free kick up
5 sets of 10 seconds





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


datsit.
Sisu/Never Quit

Heavy one arm swings

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


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

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

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

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

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


32 kg x 5/5
         x 6/6
         x7/7
         x8/8
         x9/9
         x10/10
90 reps 
6570 lbs

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


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

perfectly little finisher and it was easy.

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

DB Kickbacks
15 lb db x 15 reps x 4 sets

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

datsit.


Sisu/Never Quit.

Sunday stretchout

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

So:Lower body series first

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

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