Snatch VO2 40 sets of 7

This wasn't so bad as I expected, which is usually the case. Energy was good throughout the morning and rolled right into the workout.

I loathe these met con workouts though; they are always hard no matter how good I get at them, and when I'm out of shape for them, as I am now, they just plain suck. Good thing i have the sense to not extend this over 20 minutes and 40 sets. I used to want to go to 80 sets and that's just nuts. Protocol be damned, 20 minutes is more than enough

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

these went ok. for some reason I always take my shirt off to do this workout, pretty much the only time. I can't stand to have it on when I'm sweating like this and never have. If you look at my oldest videos of this protocol I have my shirt off, even in the winter,lol.

Forgot I had the kinesiotape on. Didn't plan on doing video as I started this alone( Glenn showed up midway through, missed signals there) and forgot about it. Taping the collarbone has made a big difference in the right side which has been acting up.

I know the lockouts are ugly. I'm working on it but the point of this training is moving as fast as possible and getting my HR up as much as possible. Still need to get the left side back further but again, I'm not worried.

Sled Drags
200 ft x 5 laps = 1000ft

these were easier today as well and really leaned into the last lap moving as fast as I have in a long time. that felt great! Been forever since I could run at all :(

Bodyblade laterals 3 x 10/10

Tricep extensions / bands 3 x 20  these didn't affect the shoulder as they did. Nice.

datsit.
Sisu/

32 kg Press, both arms!

It's been quite awhile since I could press strongly with my left arm without something screwing up but it seems to be behaving for now.Almost scared to say it, lest I jinx it, but I haven't 'clunked' on my left side in the rack position OR the press for a awhile now, although it seems I am always 'waiting' for it when I clean and press.

Last weeks six singles with the 28 gave me some confidence though and the heavy one arm , two arm and two hand swings have gotten me stronger it seems. The 28 just didn't feel that heavy , nor did the 32 kg today, when I racked it to press it.

Not happy with the technique, for sure. I did 3 sets of singles and the first set was the worst, with the arm spinning out way too early, BUT , no clunking and it was still strong. My press groove is certainly rusty too and I have more than a few options of how to press so it's a little confused as well ( me too :) .The second set was better and the third set, the one I video'd was the strongest although it still externally rotated too much.

But no pain and it motored up well so I'll take it :)

Clean and Press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 1/1
28 kg x 1/1
32 kg  x 1/1 x 3 sets
28 kg x 1/1 x 3 sets

kept feeling stronger each set but didn't want to push it any further but needed more groove practice so I went back to the 28. Wow, that moved great and the groove was much improved. I think that as my shoulder stays stable and the groove gets patterned better it will be a much nicer press. It was loose technique too, a bit of a heave but hey, right now I don't care at all.

Two KB swings
2 16's x 10 x 2
2 20's x 10 x 2
2 24's x 8 x 2
2 28's x 6 x 2

This was another surprise.I just felt strong and was ready to pick it up and run with today.Grace doesn't shine very often and one needs to be ready when it does. I SO enjoy focusing on strength rather than endurance I can't tell you. It makes it so much easier to focus in when the weight is heavy than when I am facing tens or hundreds of reps. Just my nature but I am glad I get to play like this again. SO grateful !

Belt squats
40 kg x 20
         x 25
         x 30
         x 25

these were great as usual. Even better as I can now hold a squat bar on my shoulders again after 5+ years of not being able to! That's just craziness! Played around with this morning at work after discovering I could do it with Nick yesterday during his squats. What do you know? If you don't quit great things happen.

Perhaps I can barbell squat a bit again too. But this time I will use a high bar rack, olympic lifting shoes and squat the way I discovered at the end, when it was too late to help me. Maybe a little bit now?

Handstands against wall

three sets and MAN these sucked. Haven't done any HS in months and months and tight would be a very complimentary way to describe how these felt. Have to work them back into the program again.


solid day and I am enjoying every degree of the heat and the sweat. So happy not to be frozen anymore.

datsit.
Sisu/

One Arm Beast Swings

Well this was a surprise! A very nice one at that. Pretty stressful day yesterday and I went into the workout not expecting much. But certainly open to the possibilities of swinging the Beast,either this week or next. I would see how I felt, as always.

And the warmups didn't feel that good,lol. So I planned on a 5-10 rep ladder with the 36 kg , the next logical progression after last weeks 32 kg work. But each set got better and after I did this set of 8/8 with the 36 I decided to give the Beast a go.



Very very happy with the workout over all, that's for sure. Haven't felt this strong in eons. especially at 157 lbs :) The most surprising part was how solid my grip was. I remember the first time I swung the 36 kg one arm a few months ago and it was my left hand grip that was the weakest link! No problem at all today on the Beast or any of the other bells. Love having my grip strength back!


One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5

36 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
40 kg x 5/5
48 kg x 5/5 All time PR!!!!
36 kg x 10/10 

Two Hand Swings
36 kg x 8
40 kg x 8
48 kg x 8 x  2 rounds

Wow these weights felt so light when I got to use both hands ,lol. Very good bell speed on all reps as  well and that's always a good size of power,

Two Hand Clubbell Capt America Casts
20 x 16
25 x 16 x 2
36 x 12

wow, not much volume but I was cooked. Joe and Nick were snatching the 36 and 40 kg bells and everybody was working hard, for low heavy reps. Nice! Nick even snatched the Beast with his right hand and had a awesome bailout on his left!

Datsit
Sisu/

like the Beast, a big chunk of massiveness :)

Snatch Vo2 35 sets of 7

A weird day today, like the Moon was in Uranus :) Nothing felt 'right'. Nothing really bad but just 'off' a bit. Oh well, if I waited until I felt great to train I would never train:) I got the news I was solo today this morning as well and Max Vo2 was on the menu. Lovely. Hate this workout and doing it alone is JUST that much more fun.

But it is also character building and I know that. Time to saddle and focus harder.You HAVE to be able to train alone or else it's never really YOURS. You're dependent on someone else to help you through the workout and that never lasts.The extra help from a good training partner is great, and it's amazing what more one can get out of oneself with a great training partner but the bottom, bottom line is you have to train when it's scheduled and that's that. No matter what.

Especially if you don't want to :) Do something.

 It's so nice now that's it's finally warm again and my joints are definitely defrosting . I pledge to NEVER bitch about the heat, no matter what.Being cold is SO much harder on me it's not even close
I don't mind the heat nor sweating; it's just sweat, but I do need some wrist bands or the hardest part of the workout won't be the sets and reps but not losing my grip in my own water.

Snatch Vo 2
16 kg
15:15
35 sets of 7
245 reps
8820 lbs

I hate doing this but I love having done it :) Nothing works me harder than this and going fast on something feels so good.


Not bad for a 56 year old guy if I say so myself.

The heavier swings are definitely making this feels as light as it should

Sled drag
60 lbs x 300 ft x 3 laps
          x 200 ft x 1 lap
1100 ft .
these were extra special fun after snatch vo2:) Not much rest in between sets as without Glenn there to pace it I couldn't tell. It was like a continuation of the snatch workout, breathing( or not breathing) wise.

Bodyblade laterals
4 x 10/10
need to take these more seriously again for supraspinitus work.

Band rear delts
3 x 20

3 Direction arm circles
2 rounds


shoulders are cooked!

datsit.
Sisu/

Karen and Mike Rossler's AWESOME logo for their company SisuStrength .

28 kg KB press, cleans, squats

Pretty damn good day. Got a bunch of good presses in, didn't hurt myself and actually played with some decent weight as well. I do have to admit there is nothing like saddling up to a weight that challenges you to focus that, well, COMMANDS that you concentrate. I love THAT flow state, that Zen state where nothing else exists but you and what you are going to do. Everything else ceases to exist and you are pure intent.

LOVE THAT.

I've had to pull the plug on that for SO many years with my injuries and still have to be SUPER careful with exercise selection, load, etc, but at least I can play A LITTLE these days. That used to be my life; a PR squat, or bench or special exercise. Something I had never done before but was damn well going to do now :))

But that is fleeting and - painful-. SO now I have to be satisfied with this and that's no problem at all. Believe me I am grateful.

But this was fun, as was Saturday and getting to play with the big boy's weights.The Men's weights.

one arm swing warmup : 16 kg x 5/5/ x 2

Clean and Press
16 kg x 5/5
20 kg x 2/2
24 kg x 1/1

28 kg x 1/1 x 6 sets
No clunking. Still hard to believe but I could push with my left side again. I was contemplating going up to the 32 but realized I needed to be able to do at least 6 singles easily before doing that. I did it and they all moved very fast.

They weren't perfectly strict ( i.e NO torso shove or move to initiate) but I don't care anymore. It's way safer on my shoulder and makes it a much more full body lift.

One arm cleans
28 kg x 3/3
32 kg x 3/3 x 3

this was fun! Again so nice to play with a big bell again.no pain, no problems, pretty damn easy.good solid hold in the rack between reps too and extra long at the last rep.

Belt squat
36 kg  25 x 5 sets

nice a pr! 5 sets instead of 4 . 125 reps . love these

3 directional arm circles: a new thing for shoulder mobility. taught to me by my client David Yawger D.C. Very cool. I need to add mobility work into my static shoulder stretching work. the time is come. it's past time. The static stuff has stalled and this feels great>

It's nothing more than progressively larger arm circles ( arms starting at 25 deg off midline) with the hands/arms first in neutral ( thumbs up) prontated ( palms down) and internally rotated ( thumbs down) in both directions. this was VERY tough the first time I did it and takes about a minute fifteen seconds to complete a set. I did three today and its' getting easier.

I've been greasing the groove with these as well throughout the day for the last few days and I like it.

datsit.
Sisu/

Swing day, the new schedule starts. 32 kg one arm swing and Beast Power swings.

First day of the new schedule and it went well, despite my left SI joint waking me up at 1 am saying it wanted to say 'hi!" for no damn good reason. Well, there was a reason (there's always a damn reason) getting a bit fancy with my technique in the max Vo2 session and a bit too much turning patterns yesterday doing primal move.

Side out turns in both directions from crawl and half turn to crab position usually ends up with my SI and lumbars feeling weird and yesterday was no exception. Oh well. Got up early and got on the floor and stretched it all out. Felt solid going into the workout.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5

32 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
         x 5/5/5/5
110 reps
7,700 lbs

these went well and I felt bell speed was fine. Easily the most and best I've done one arm swings of late.

Power swings


32 kg x 5
40 kg x 5
48 kg x 5 x 5 sets

this is the most sets I've done with the Beast in ballistic or Power swings and it was strong! Very happy with form and workload. Now just better in each. More hike on the backswing and more height on the swing itself.

Reverse grip pushups to single bar
4 sets of 10

Lol this brings back memories! I used  the reverse grip bench in powerlifting training and competition in the early 1990's as it was very strong for me AND was far easier on my shoulder. BUT it was very dangerous as if you pushed the bar back towards your face at ALL( not just straight up, as you should) you could have that bar on your throat or face in a millisecond!

Add in the craziness of the bench shirt and it was just too dangerous.

But it was immediately easy to do and boy did I feel my triceps from the get! Just what I wanted too and not too much on the front delts and pecs, which I didn't want. Couldn't quite reach the bar but it will get there.fun variation

Capt America Arm casts
20 x 15
25 x 15 x 3 sets

Love this variation the best. switch top hand each set. This is the best CB move for me.

This new saturday is going to be great! I love being able to throw around some heavy shit again :)

 datsit.
Sisu/

you gotta have the stones if you want to be strong :)

Snatch Vo2 30 sets

Well, haven't done this workout in awhile and it wasn't that bad at all. Both Glenn and I were thinking that because we haven't done much high rep work in the last few months this would kill us but it didn't. In fact we stopped at 30 sets but could have done more. It is good to start slowly back into something new; especially when it's tweaked you in the past.

I did this workout, wave cycles once a week for three years and it never failed to be very hard and very do able at the same time. The pace is just so relentless but the weight is light and the main obstacle is the mind. Keeping your focus on going fast even while you can't breathe.

But this is my kind of met con, my kind of cardio; lots of short work sets, done fast , with a little rest.

Got a great stretchout this morning again and that helped. Actually felt more square than I have in days/ weeks. I was surprised how good my form felt too, and I felt free to play around with some GS type variations that seem to come naturally to me. All the heavy swings though made the 16 feel as light as it is and made throwing it around that much easier.

Snatch Vo2
16 kg
15: 15
 30 sets of 7
210 reps
6300 lbs
15 minutes :)

the video above is from a few years back when I accomplished my goal of 50,000 snatches  done in little over a year. It was a "contest" that many entered and almost none accomplished. I had some great fun "racing" Rob Obrien to the goal but he was way stronger than me and crushed by me as he got serious with multiple snatch workouts and using heavier weights ( for more points).

It was all I could do to do my once weekly workout.

One arm KB row
24 kg x 8/8
28 kg x8/8 x 3 sets

Sled Drag
60 lbs x 300 ft work sets x  3
900 feet.

this was good. just 50 feet more work per lap but it definitely added up! especially after the snatches, the rows felt light. it feels so good to feel a little bit 'real/ strong again:)

datis
Sisu/

36 kg two hand swings and clean and press

Great weekend in Seattle watching Tracy achieve her level 1 rank in Kettlbell Sport- 122 jerks and 198 snatches with the 12 kg. More than enough to push her forward into the 16 kg class! A short trip but usually more than enough to slow me down but today had a great workout instead. Glenn was back from work stuff last week and it was hot enough to actually sweat again, how cool! ( pun intended.)

Watching all that GS made me realize even more how much of  a Hardstyle KB athlete I am. I want to use the kb to increase my power, strength speed and muscle development. Watching the gireviks move their body around  the kettlebell instead of what we do: make the kb move around OUR body brought home the point even more than normal. Hardstyle kb training is as close to a cross between powerlifting, bodybuilding and sprinting as I am going to get and the weapon of choice for that has to be THE SWING.

Not the snatch. I've been in love with the snatch ever since I first discovered it and hung onto it's athleticism like grim death  as all other forms of athletic endeavors disappeared for me. But I made a vow not to snatch over 24 kg in weight and I HATE high rep sets so I've decided to re focus my focus on SWINGs and not snatches.

I even think I am going back to max Vo2 training with the 16kg. Since I can't go heavy and I hate going long I might as well go light and fast. We'll see. For right now it's back to the swing and the press as the mainstay's of the program and here's hoping my press stays together. Either way though, the swing's the key.

I can train it heavy and hard and not worry so much about injury. I can do one arm, two hand, two kb and hand to hand,plenty of variety.It's a big mindset switch but I think it's time to let go of the snatch as the centerpiece. My shoulders will just never have that easy overhead position no matter what I do. They'll get better but the heavier slower snatches demand a strong overhead fixation and I just don't have it. It's easier in the press for me.

Anyway:

Two hand swings
20 kg x 10
24 kg x 10
28 kg x 10
32 kg x 8
36 kg x 10 x 12 sets
120 reps
9600 lbs

Clean and press
16 kg x 5/5
20 kg  x 5/5
24 kg x 4/4
28 kg x 1/1 x 2 ( strong!) first time with left arm in awhile
24 kg x 5/5



these were definitely in a loose style but that was alright. I just wanted to make sure my shoulder didn't de stabilize and the longer holds have, in the past, been problematic. these were good and the weight felt light. Haven't practiced much so I have some work to do there.


Belt squats
32 kg x 25 x 3
         x 30 x 1

nice pump! still love these.
Very excited about this new direction. this will let me go much heavier and get much stronger than the other focus.

datsit.
Sisu/

20 kg Snatch, a day early

Going to Seattle tomorrow to support Tracy in her first KettlebellSport full biathlon competition and had to get the workout in today. Not quite recovered from Wednesdays two hand swing fest but I wanted to get something in. Decided to lighten it up and bit and it's a good thing as even light felt heavy :)) Sure sign I made the right decision.

Got a full stretchout early this am and felt pretty good all morning but just tired again when it came to train. No biggie just another day at the office. I would feel better leaving than coming in and I did,always do.

Snatches
14 kg x 5/5 x 2
16 kg x 5/5 x 2
20 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
         x 8/8/5/5
         x 6/6
138 reps
6072 lbs

this looks better on the page than it felt. my hips are not feeling as square as they've been and I need to figure that out.this was just work.

One arm swings
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5

lol, that's crazy! what was I doing swinging the 40? especially jumping from the 32? i was in a rush and NEEDED to one arm that 40 kg at least but it was NOT smart. Thank goodness it went well but that was not a smart move.It wasn't that hard though, lol.


datsit. Just a short one but needed to do something

Sisu/

"Get on the floor."

Given how jacked up things have been the last two days I didn't imagine this workout. It's hot again here and although I love it, I'm not adjusted to it yet. Another solo day and just plain tired coming into a fasted workout. Nice combo.

But I was determined to just do a few heavy sets and be done with it. Kind of what I did but not how I planned. Got the right shoulder to stay in place and my left hip too. A nasty reminder of how my daily life was just a few years ago. I ain't plannin' on going back, that's for sure.

I did get a solid hour+ of stretchout in today and that helped a lot. As usual I need more of this not less.It always makes a positive difference and I have to remember the phrase that really started my entire re hab for real:" GET ON THE FLOOR".

Daily. As long as I do that and do whatever my body tells me needs working on that day I go in the right direction. Too much time on my ass in a chair and bad things happen. Just that simple. Just get down and on the floor and crawl around, roll around. sit around.

Two hand swings

20 kg x 10 x 2
24 kg x 10
28 kg x 10
32 kg x 10
36 kg x 8
40 kg x 8
44 kg x 8
48 kg x 8 
82 reps

Down the rack set:
48 x8
44 x 5
40 x 5
36 x 5
32 x 5 x  2 rounds
56 reps
30 reps on last set

168 total reps. wow way more than I thought. ncie

for third round did the same but took 30 sec rest/sets and I did 10 reps on the last set of 32 kg
30 reps on

this KICKED MY ASS but it was over fast.

Snatch holds
16 kg x 30
20 kg x 30
24 kg x 30
16 kg x 30

this was very tough today. had allusions of longer sets but this was it. tighter than normal on my right today. no surprise but not much fun

Sled drags
something new: continuous walk. About 3/4 of the block out, stopping twice to catch breath, and then return. then another 200 ft. different than the shorter sets. interesting. no idea, really about distance but it was solid effort. Love this move now. forwards only for the near future.

datsit.
Sisu/

Push re boot.

Sometimes you just have to re boot the computer to get things settled down and running straight and most of the time you ( I) just have no idea why it works, just that it does. Had to do that with my training today and it came out of the blue, just like a laptop that develops a mind of its own.

After Saturday's solid training and an easy day Sunday( which included stretching although I could have done more) my right triceps started aching in the middle of the night and when I got up I realized my whole right side of the shoulder girdle was not happy. My first rib seemed out and nothing seemed to sit right.

It took me years to get out of that and I wasn't happy this morning. I figured it was the heavy one arm clubs( which have given me problems off and on forever) combined with everything else. Plus washing the car on Sunday with lots of circular reps,

A simple car wash shouldn't push me over any ledge but it may have, despite my not liking the idea of it. But any way here I was and it was not fun. Especially with a brand new client at 6 am and a lot of drills and skills to demo.

I got a solid 40 minutes of stretchout in but it wasn't enough. The back knobber found some nastiness in the rhomboids and that helped but it took awhile. When I got the gym my plan of heavy double swings and presses didn't seem like it would go.

But, I've been here before and more often than not just moving as I did before I was tweaked pushed "re-boot" and re sets my system. It eventually did I'm glad to so but it sure took it's time.

Plus not walking with any shoulder extension this morning shifted me in a weird way and my left knee starting talking to me- right after the shoulder shut up. Of course :)

Double swings
2 14's x 8 x 2
2 16's x 8 x 2
2 20's x 8 x 2
2  24's x 8 x 10 sets

looking at the work load now it doesn't look that bad. But until I got half way through the 24's everything felt awkward and uneven as my left knee didn't want to fully straighten on bend easily.
But then I started to feel better.

2 Kb press
2 14's x 5
2 16' x 5 x 2
2 20's  x 4 x 2
2 24's x 3 x 4 sets



these weren't perfect but each set felt better as well as my body. Strangely enough my tricep/ shoulder on the right felt " normal" It was my left knee/ hip that was weird.
Gettin' old ain't for quitters or sissies.
Good news was, the weight felt light.Awkward, but light.

Belt squats
48 kg x 20 x 5 sets

these helped reset the tension in the legs and my knee. each set things felt better. more tired but more square.

Bodyblade laterals
3 x 10/10

wow that was a throwback to a place I don't want to go. I have forgotten how jacked up that right arm was for so long, and how much energy it takes to deal with it throughout the day. Glad things have changed.


datsit.
Sisu/

24 kg Power Snatch , 36 kg one arm swings

Solid workout this morning. Up early to fully stretch out as the backward sled pulls Wednesday did not agree with my left knee so I had some work to do on that leg as well as the right SI joint. Must have been a bit sideways from the knee. No worries. Still no NSAIDS in over two weeks, the first time in over 15 years or more that I haven't had to take one for my knee or back. Very very happy with that, let me tell you.

Just like the two hand swing every year I try to get off the one Alleve I take a day and every year I failed. Until this year.:) The fact that I can train the two hand swing, and  bilaterally in general, let me know my ultimate training goal; to be 'square, plumb and neutral' is definitely on target. It's been a long haul; very long. but it's getting there, finally.

This alone makes everything worthwhile.

SO a good stretchout and power snatches on the menu. Want to alternate each ballistic move with it's 'dead stop'opposite each week and see how that works. They are actually stronger for me as my weak link is the back swing ( or 'the swing' as Tracy puts it) is tough. Reducing  and then reversing heavy forces ain't no joke.

Power snatch
16 kg x 5/5 x 2
20 kg x 3/3
22 kg x 3/3
24 kg  x 3/3 x 12 sets
72 reps
3816 lbs

not bad at all. I actually like these a lot. very strong for me.

One Arm Swing
28 kg x 5/5
36 kg x 5/5 x 4 sets( big jump for me!)

These were easy! and strong. No grip issues with left hand at all. this felt like a "regular" weight and NOT a top weight. Sweet! Glenn swung the Beast for easy sets of 5/5 for the first time and killed it!
Nice.

One arm CB arm casts
20 x 8 r 15 x 8 l
20 x 5/5 x 2 sets ( left arm took a bit to warmup)

these were very strong and a recent best.I can see the 25 lb'er now.

Bar pushups and mini band pullups
bw x 10
25 lbs x 5
bw x 10   pullups were in 3 sets of 5 with black mini band attached. 

decided to do the full movement and just use the band. felt like the right choice. do these for awhile and then switch to red bands and then just BW

datsit.
Sisu/

32 kg two hand swings , cb swipes and sled drags

Had a surprising pr today in the two hand swing, 200 reps in sets of 20. Didn't expect that and it wasn't that hard. Pace was fast too with just Glenn and I going back to back pretty quickly. I needed to back off the weight ( never would have expected the 32 to be a 'back off' weight :)) and haven't done anything more than 10 reps in the two hand swing in forever. So i thought we would start and go to a 'comfortable stop' . 200 was very comfortable.

Two Hand swing
16 kg x 10
20 kg x 8
24 kg x 6
32 kg x 20 x 10 sets
200 reps
14000 lbs *

that always surprises me how fast that number loads up . Like it.




 Decided to put these back in the routine as well. They are a really good move for me, much stronger than almost any KB movement. I stopped doing them when they were just aggravating my  wonky left shoulder months ago but it's time to put them back in and push them more as well

2 CB Swipes
2 10 s x 15 x 2
2 15 s x 12, 15

 four easy sets just to get started. I will alternate the two cb version with the single bell two hand version. that should be fun with the 45 lber :)

here's some old video back in 2008 with a 35 lb club


Snatch holds
18 kg x 30 sec
         x 40 sec
         x 50 sec

haven't gone light here either for awhile, these were strong on the left but right side was tight.

Sled drags
 100 ft forward , 100 ft backward
4 laps = 800 ft

going backwards was excellent but man are my quads weak! this should help tons. made me appreciate the forward drag way more

datsit.
Sisu/

Double Bell weight ladders

Man I woke up seriously sore this morning, finally in a good way, from those 40 pushups I did on Saturday. But everything else was fine,unbelievably. But it was slow going this afternoon when it was time for double swings. I knew I wanted to back down in weight a bit, that 44 kg one arm was pushing things, but how to do it?

I decided on weight ladders to make sure I at least touched the 24's but didn't spend the whole workout with them. Also, dropping down to light bells and going fast transfers very well to the heavier bells up the chain.

Double kb swings ( weight ladders)
2 16's x 8 x 3 warmups
2 16 x 8
2 20 x8
2 24 x 8 x 5 rounds
 15 sets
120 reps

this went perfectly and I felt stronger each set. the speed from the 16's definitely carried over well to the heavier bells.

One arm Clean and press, long cycle
16 x 4/4
16 x 5/5 x 2
20 kg x 5/5 x 3

this was a shocker. I haven't done single cleans in LC for awhile as my shoulder just wouldn't stay stable. this felt easy, the limiting factor being how freakin' sore I was but the shoulder didnt make a sound and everything felt like the old days. on BOTH arms.Which may not have happened in years!

Alternating the double presses with singles every other week seems like a solid plan.

Belt squats
44 kg x 20 x 4 sets
80 reps

these went almost too easy. need to add at least another set. feet very close and did NOT forget to create torque first and HOLD it for the entire set.

Bodyblade laterals
3 x 10/10  
solid.

got a good 30 minute stretchout this AM which focused on opening up my very tight pecs, traps front delts and neck. a little floor work

datsit.
Sisu/

24 kg snatches and 44 kg one arm swing pr.

Another great workout session and a great time with the crew. We also had a visit from an old friend Ken Black. Ken is one very strong dude and plays with heavy bells, stones, sledge hammers and tires for fun. He also competes GS when he feels like it and is one solid, around ironman and man in general.He's been in the RKC/ KB community since  2003 or so and still walks his talk. Here's his website http://www.theothersideofstrength.com/.
Supposedly he hasn't been training much but he played with the workout like it was nothing and finished off his 28 kg snatches with a set of 25/25 just for fun :))

I woke up feeling good and after another minimal stretchout ( very weird phenomenon here ) I had a very easy strong workout with the 24. Decided to stick with  five rep sets and just do enough total sets to get some fatigue and that's what happend. But each set was stable and strong and fast reps. Happy.

Snatches
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 13 sets
          x 5/5/5/5
150 reps
7950 lbs

back held up perfectly, as did the hands. A bit tender at the end but no rips or tears :) I much prefer to sets of 10 reps like the last set, that's for sure.
We were moving slowly because there were five of us and I knew it was swings or clubs so I chose swings.Smart move.



28 kg x 5/5
32 kg x 5/5
40 kg x 5/5/
44 kg x 5/5 PR

Yes! No grip problem either. Very very happy with this. The Beast is closer than expected. So much fun to be able to play with some big bells again. Finally.

Bar pushups/ Scap pullups
15, 13, 12  Pr  15 rep set!
6,6,6

 these are becoming less scap pulls and more towards just mid range pullups. Good but I am still so weak :) but the shoulder was fine.

the workout took awhile but it was great fun! breakfast afterwards as per the routine. I love my Saturdays:))

datsit.
Sisu/

know your edge.

Grunt work, two hand swings with the 40kg

Back to the basics and it doesn't get a whole lot more basic in the kb ballistic world than the two hand swing. The most important aspect of doing ballistic kb swings( cleans and snatches are swings too) is the acceleration of the bell. The weight is important but it secondary.

The swing is not a fast grind and it's import to be really able to move the weight quickly on the ascent, as well as drive it hard on the downswing as well. OR, if it's really heavy, not to slow it down on the descent.

Looking at this video I am pretty happy with the performance.This is a heavy bell for me for sets and reps and the bell moved much faster, on the ascent and descent than it felt like while I was doing it.:) Plus it came up higher.

It also didn't feel heavy in the hand, a good sign of strength. Groove was consistent and we did the most total swings we have done with this bell , 120 reps.

It's boring and very close to just digging a ditch , just pure grunt work; but it is vital for building deep and lasting strength and power, as well as putting on a good deal of real muscle as well.You gotta put in your reps.

It's also very cool that I could one arm swing this bell now :) very cool.

8-9 am Full stretchout.
solid one upper and lower in one session. a bit of crawling and floor rolling as well.Over head ROM continues to improve and shoulder achiness is diminished greatly as well. Note, I have added in coconut oil to the diet and already feel it's doing some good.A definitive anti inflammation response,especially noticeable because I am off all NSAIDS as well.

Another good sign that my training towards 'square, plumb, and neutral' is continuing in the right direction. Speed is nothing, trendline; everything.

Plan on adding ginger root to my morning green tea and tumeric somewhere in the diet. Joe is also putting together a chinese herbal  solution for me to take for arthritis pain as well. Great to have a Doc in the crew, too :)

Two Hand swing
16 kg x 10
20 x 10
22 x 10 ( misload :)
24 x 10
28 x 10
32 x 10
40 x 10 x 12 sets
120 reps
10,560 lbs - this seems to be my baseline load- 10,000 lbs. very solid place to push off of.

Two KB Deadlift 
2 16 x 8 
2 20 x 6
2 24 x 5
1/28 + 1/32 x 5 off 
   this was off but not bad, had the 32 kg in the left hand which worked the left leg more. felt correct
2 36 x 3
    awkward but strong/ this was an experiment and I don't think I'll keep it. The idea is to get my legs into it but I keep deadlifting from my hips and back, where I have leverage.,lol go figure.Since I'm thinking about more muscle as well perhaps double KB rows. That should be good:) I am seriously into double  bell work these days.
Oh yea, double snatches, forgot about those :)

Snatch Holds
16 kg x 35 sec
20 kg x 35 sec
24 kg x 45 sec ! recent Pr
18 kg x 60 sec! pr as well. haven't gone 60 sec with any weight in years. this was good.

Sled drags
60 lbs x 750 ft forwards, 50 ft backwards
800 ft total
woo hoo the backwards walk LIT UP THE  QUADS AND GLUTES!! in the best way possible THIS is staying in the mix.

great workout today. nice and warm and sunny out too. love it! time to sweat and get some sun again, can't freakin' wait to heat up these frozen joints.

datsit.
Sisu/

Double 28 kg swings and double 20 kg long cycle clean and press

Definitely a different mind set going into the gym thinking about going as heavy as I can that day and not about how many sets and reps I can do with a particular weight. Heavy hasn't been an option forever so the volume approach was perfect and may be again, but this is a nice break.

Definitely forces me to concentrate the mind better. Heavy always does. High reps and mucho sets do too but in a different way.
5:30- 6 am half body stretchout
7:))- 7:30 other half :)

1 pm
Double swings
2 14s x 10 x 2
2 16s x 10 x 2
2 20s x 8 x 2
2 24s x 8 x 2
2 28s x 6
         x 8
         x 9
         x 10 !
these went very strongly although it's obvious they are not high enough but, hey, I'm happy. They felt strong and moved quickly. Got to lock the left elbow better and pack the shoulder more but again, I'm very happy. Now that Joe bought a Rogue 32 kg ( along with a 40 kg) I will think about working up to double 32's as well. Why not? Doesn't have to be perfect just done.

I have to master the 28's much better though before I even think about it. BUT double deadlifts are on the menu now for Wednesdays and that I can use them for. Of course I think Joe has other plans for them but we'll see :)

Long cycle clean and press
2 16s x 5 x 3 sets ( took this long to warmup the shoulder)
2 20s x 5 x 5 sets

these took forever to warmup but once the did they felt solid. Have to pause in the rack and really lock the left shoulder down as I start the press or it goes wonky.




Belt squats
40 kg x 25  x 4 sets
100 reps

love these still.

Bodyblade laterals
3 x 10/10

datsit.
Sisu/

24 kg Snatch and 40 Kg one arm swing pr

Turned out to be a good day.  Stretchout at a minimum ( which is the norm for saturdays lately) but warmed up well. yesterdays stretching held well.

Snatch
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
         x 5/5
100 reps

haven't done 10 rep sets with 24 in awhile. No problem and the nice slow ramp up was perfect. This will work I think I will do this each week and just vary the top sets reps ( upwards if desired) and the down set(s) Plenty of good, powerful snatches and a decent amount of volume. Minimal rest between sets as Joe and Nick were snatching the 36 kg! for sets of 3's ,lol. Not much rest at all.
My form felt good and the bell not too heavy. Strength first for awhile, conditioning later. Maybe :)

One arm swings
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5 Pr!


the first time I have done anything one armed with the 40kg and it was NO problem. the good news about doing it in this sequence is that I am fully ( finally) warmed up :)) Makes it a lot easier. One arm Beast swings here we come.

Two hand CB Shield casts
20 x 10/10
25 x 10/10
35 x 8/8 !
 these were the strongest shield casts I have done with the 35er.

CB Mills
 3 sets of 10/10 with 10 lbs

haven't done these in ages, just showing Joe some of the techniques. It was fun, have to add them back in again.

Bar pushups SS Scap pullups
4 sets of 13, 12 11, 10 ( Pr first set)
              6 6 6 6 


the pullups are getting better but the pushups were great. I should have gotten 15 on the first set but left a little in the tank. I want 20 reps here soon.
Not a bad improvement from August when I couldn't do one without pain.

a very solid day. weighing 158 in the am and body fat is as low as it's been so I'm happy with this. This is probably the perfect weight for me, light enough to be lean but heavy enough to still have some strength :))

datsit.
Sisu/

Strong hands, strong body.

36 kg Two Hand Swing ladders 8,9,10

Keeping with the theme of heavier, faster and more powerful I decided to do ladders on my swings, even though sets of 10 would have been no problem. I am really loving ladders of everything these days as " climbing to the to and then jumping down" is such a fatigue sparing mechanism that it lets me go heavier and keep the bell speed up even as I try to accumulate some decent volume.

Got the full stretchout in this am in two parts 5:30 am -6 and then 9:30- 10. Lots of shoulder mobility as well as overhead stick stretches.

Two hand swings
16  kg x 10
20 kg x 10
24 kg x 8
28 kg x 8
32 kg x 8
36 kg x 8,9,10 x 4 rounds
162 reps
12,960 lbs

I love how these numbers add up so fast. Energy was good. Things didn't start to even get a little tough until the last set of ladders. Just overall fatigue but speed stayed high.

Snatch holds
16 kg x 30 sec
20 kg x 35 sec
24 kg x 35 sec
20 kg x 45 sec

surprisingly tight today. oh yea, my shoulder did sublux a bit in the AM when I was working on hanging from the bar. I just can't let myself fully hang out or shoulder clunks weird. with a slightly bent arm and scaps retracted no problem but I guess I just don't have enough ligaments left in there :))

Farmers Walks
2 16 kg bells x  200 ft x 4 rounds
800 feet

Was tired and don't know if I trust this movement yet. tried it before and my back didn't like it but that was years ago. Felt ok but better less than more

Floor pushups
3 sets of 7  

ok but shoulder fatigued by now. done.

datsit.
Sisu/

Double the Fun double 28 kg swings and more

This was a surprise. Just a few months ago I had hardly done any double bell swings except a few to demo at certs. Now they are one of my favorite movements and I hit a decent Pr today doing sets and reps with two 28 kg bells. Nice. Very nice.

Since re focusing my efforts on strength instead of conditioning ( nice also that I am back to being able to DO so, even just a little) my attitude has been has been better and bells that I had been thinking of as "heavy" now seem light. SO much depends on how you look at things. When I was a powerlifter, heavy didn't start til 400 lbs. Verymuch so in bench and hardly so in the squat and deadlift but any way at all up to 300 pounds IN VIRTUALLY ANY MOVEMENT just didn't seem heavy.

I may not have been able to do it but it just didn't scare me. After all the back injuries I seriously redefined heavy again but now I  have un kinked myself just enough to be able to get into some bi lateral movements and play with something that resembles weight again. Not so much to hurt myself but to require some serious concentration.

I like to say if you're bored it's just not heavy enough or you would be scared, not bored. I've been plenty scared with 24 kg so sometimes that's heavy enough. The key is to have to really concentrate and now purposely keeping my reps low makes it SO much easier. I zone out and easily disassociate with even reps over 10 trying to 'flow' as much as possible and I don't like that. What I really like is the white hot intensity of having to do just ONE rep but while that no longer makes sense  I still like the mental laser beam focus and concentration it produces and low reps with moderately heavy bells.

Two KB swing
2 14's x 10 x 2
2 16's x 10 x 2
2 20's x 8 x 2
2 24's x 6 x 2
2 28's x 6 x 3!!! PR

These went great and the twenty eights, with my new Rogue bell were strong and FUN! I can now see double 32's in the future as well. The 28's weren't that hard. I have tons of work to do with them AND the 24's before I go up but using the 28's will make me that much stronger for the base work with the 24's. That's how it works. I just wish I could do the same with the snatch but I can't  so oh well :)



Double bell complex
swing, clean press
 2 16's 3 rounds ( one rep each)
2 20's x 2 rounds
2 24's x  2 rounds
          x  3 rounds !! Pr's all

Not bad at all including the press. My right shoulder is now officially tighter again than my left, after all these months of left side issues,lol, and I felt the presses tugging more on my right hip than anything. BUT they groove felt solid and right. and no shoulder instability. I just haven't done many with any weight much less double 24's and I just didn't trust it.

But  need to do lots more reps to get this thing and down and keep my  assault on my overhead position. It already feels better of late. I might not do ANY single bell pressing for a while and focus on this and pushups.

I do need to do this move by itself though as well as in a long cycle or complex.Can feel some serious muscle about to come on :))

Single bell work will get done, eventually with left side getups and windmills and right arm press and  snatch holds. that's next.

Belt squats
32 kg x 25, 28, 30, 30

these were great. strong easy but got the quads humming.

Bodyblade laterals SS band laterals
2 sets of 10/10 each alternating.


boring but necessary

datsit.
Sisu/