Light snatch day at No Excuses

Easy money. Got the first two days down at NoX and no problem. I carved out my space and it is fine. Different but fine. I've spent nine years in silence and it's a very noisy place but I can get used to that. "Kime" focus. that's all

6-7 am
full stretchout. soup to nuts and really worked my splits hard :)).Back, which tightened up the last 5 days is definitely going in the right direction and opening up the diaphragm and abs made a big difference. Lot so overhead stretches as well as shoulder band distractions for my good but reluctant  left clavicle/shoulder


Back on the Warrior Diet strictly here as well as I am without kitchen so less cottage cheese, nuts etc as snacks. Just green tea and water.


8:30 am
one arm swings
16 kg x 5/5/5/5 x 3


Snatches
16 kg x 10/10 x 8 sets
          x 20/20 x  1 set

These went great but I was bored and wanted to get it over with, hence the 20 reps set. Nice that this was so easy.

Arm Cast CB
20 lb x 10/10
25 lb x 10/10
35 lb x 5/5 x 2
 these went very well strong.

Floor Handstand
4 sets of 10 seconds ( used wall on first set but didn't touch it on subsequent 3 sets, nice)
Supersetted with
Bodyblade laterals
4 sets of 10/10

fast and furious

Datsit
Sisu/ Never Quit

"40 yard sprints"

That's what Glenn said this workout reminded him of and I thought it apt and accurate. Today was a scheduled light day given that tomorrow we break down and move Girya equipment and lift and carry stuff always kicks my butt.

I was a bit ragged after my ambitious two days in a row of lift,especially since almost every day for the last two weeks I've been lifting and carrying pieces of Girya back home and I could feel tighness in my lower back Friday that I haven't felt in ages and that didn't make me happy.

Especially since I have to move tomorrow and be fit for new duty on Monday.
So, light day today, just fives with the 20 kg but a crisp no nonsense pace both on the snatches and swings themselves and in the rotation. Even with 3 guys  rotating there is no slacking and you barely get done before you go again.

40 yard sprints is exactly what I think about when we're doing sets of fives/ Short hard and to the point.fatigue never really builds up in any individual set, but when you add them up and go quickly it's overall effect catches up to you.

At least it does to me,


7-8 am 
Full stretchout have to unlock the abs and hamstrings and let my back open up. It did  but the abs and lats were very tight. 


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


Snatch
16 kg x5/5 x2
20 kg x 5/5 x 15 sets
150 reps
6600 lbs


these felt great. light and the form felt very solid. definitely feel that I have a solid "bottom" position to get into at the end of the backswing and a solid movement out of the hole. It's in the glutes and hips and NOT the lower back. Pace about the same 24 reps/min average.Solid holds at the top and no rush out of the hole.


One arm swings
24 kg x10/10 x 5 sets
100 reps
5300 lbs




These felt great as well. Fast strong and powerful. It's so easy to get caught up in heavy weight all the time it's nice to force yourself to use the lighter bells and really work the acceleration with weight that you can see the effect and really practice your techniques.


Reverse grip triceps pushdowns
4 x20


supersetted with floor handstands
4 sets of 10 seconds. need to do more work here. more total sets and more often. not as strong as I want.

That's it. Steak and Eggs at the 4th Street Bowl Diner :)) For tomorrow starts a brand new era for me and Girya!

Datsit
Sisu/Never Quit.

deads and swipes/ light

Was a bit tired from yesterdays workout and need to go light these two days as we have a gym to move out on Sunday and I want to be relatively fresh for that.

One arm KB Deads
24 kg x4/4
28 kg x4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 3/3

Surprsingly my lower back got a little tight after these; concentrating so hard on keeping my left big toe on the  deck I don't think I pulled enough from the hips  and too much from the back. no worries


Barbell deads
135 x 3
155 x 3
185 x 2
205 x 1 x 5 sets

these just didn't feel right and it wasn't my back. Too much focus on my toe :)) I think I have to switch  to double overgrip for awhile and play with the starting position a bit. I don't want this to become a focus on how much weight I do, played that game before and it's not as important,I just want to find a strong and safe position that translates to real strength in real life, not just getting my DL better.

Two CB Swipes
2 15s x 20
          x 25
          x35
          x 20

these went well. grip and technique is finally coming around. totally going for efficiency on these , not power as I want to build reps.Used a shallower sit back on the hinge and that helped as well.

Rack Walks
16 kg x 200 feet per arm
2 sets

Much easier than last weeks 20 kg :) These seem to be helping my left arm find the right rack position for my press as well. Much less 'rattling' around in the shoulder during the walk. nice


Triceps extension black band
40
35
25
20

burn is good.

last day at Girya :)) One era ends, another begins.


Datsit
Sisu/ Never Quit

Last workout at Girya/ Back to my Future

It's been a good run. I've been at Girya, 136 Hamilton Ave Palo Alto for the last nine years.It started out as Girya, The Art of Strength when I opened my doors on January 6, 2003, two years before I became RKC certified and over a year before I ever spoke to Pavel.

The kettlebell was a gift from G-d to me and I "got it" right away. It reminded me of a gymnast swinging around the horizontal bar and I knew there was something in this for me. At the time I was struggling with a serious back injury and wanted to train and progress as much as possible as a powerlifter but I knew my days were numbered.

Even more,I thought it was all over for me as an athlete,and more importantly, as a human animal, able to move strongly, and freely, without pain or restriction. The kettlebell swing and snatch changed all that for me and, most important, gave me hope that I could be strong and fit again.And I could and I am. Thanks to that round ball with a handle.

And that's what Girya, The Art of Strength was about.And I spent nine years working with people, one at a time and guiding them on their physical journey. Now it's time for a different venue.We lost our lease as the boom in Silicon Valley lets the landlord ask for double the current rent. No can do. All I need is some floor and a kettlebell to train my clients but I'm getting a lot more at the studio I'm going to.

I started my full time personal training career at No Excuses Fitness in Palo Alto 14 + years ago and spent over 4 years there as Head Trainer before I moved  to Girya. I always loved training there as the owners, Angie and Dave DeGeronimo ,have a true passion for fitness and learning.They know the kettlebell is the real deal
and they are ready for the Reifkinds and the KB message.
! Tracy is bringing her classes to a much larger audience with streaming webcasting of her classes coming soon as well.

It will be great to work together even more too!

So February 1 , 2012 Girya, Russian Kettlebells Palo Alto will be located inside No Excuses Fitness
at 2741 Middlefield Road.A completely new beginning and I am seriously pumped about what's going to happen next.

Tracy's book "The Swing" is on the stands March 13 and that's going to be awesome as well!

But I hadn't trained with bells since Saturday so today was snatch day


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


Snatches
16 kg x 10/10 x 10 sets
200 reps
7200 lbs


this was a nice easy but still stimulating workout. will repeat this with the 20 kg on Saturday


Two hand arm casts
20 lbs x10/10
25lb x10/10 x 3 sets


Shield casts
20 lbs x 10/10 x 2 sets


superset with 


bodyblade laterals
3 x 10/10


Floor handstands
5 sets 10 seconds with one touch off


nice, got a solid stretchout this AM too.

Back to the future

Sisu.

24 kg snatches/ 36 kg one arm swing.

Good day today, again. What a difference a good crew makes. It feels like the old days when it was either a heavy squat day or a competition and you had your buds there to help you through it. Energy creates energy and just having these guys there makes me stronger .

No repercussions from Thursdays pulls and I actually felt great from all the 100 up and calf work I've been doing. Definitely helps me set my standing and walking stance position and push reset as well when things get wonky. MUCH less leg tension than usual. Nice.

Also nice that it started to rain and warm up and I don't feel like every joint in my body is in the deep freeze. So much easier to move when I'm not frozen :))

7-8 am full stretchout

lots on emphasis on down and up dog and straddle sits/splits. Pain ball work for the brachialis and pec minor. Kinsieo tape on brachialis really helping shoulder too. :))


8 am one arm swing warmup
16 kg x5/5+ 5 transfers x 3 sets
Snatches
16 kg x5/5 x 2
20 kg x5/5 


24kg x5/5
         x7/7
         x9/9 x 2 rounds
         x5/5
         x5/5
118 reps
6372 lbs

Very happy with teshnik, pace and safety feeling.Really feeling like I am owning ALL parts of this move. Not just hinging off my lower back in the bottom position but really getting some shock absorption through the legs and hips.
Also happy with my wind and being able to move up in reps with no discomfort. Staying at the right pace is helping tremendously.I'm moving faster than I thought: 24 reps per minute pace but with no sense of trying to go back.
Basically 20 reps in 50 seconds. Not bad with a definite pause at the top and an attempt to really maximize the back stretch position as well. Cool, it's coming.

Plus Glen caught a crucial mistake I've been making when I snatch: letting my left big toe come off the ground. If the big toe isn't planted you totally lose your "root" and the center of your base. All the foot and ankle mobility I've been doing has really shown me the importance of the mobility and coordination of ALL the toes.It's a key to ankle mobility and that is the key to knee stability and mobility as well.

With my arthritic crooked knee I have to be even more concerned about my foot position and strength and make sure all the digits move and extend correctly.If the toes are tight, the foot is short, if the foot is short the ankle is tight, if the ankle is tight the knee is unstable, etc., etc., etc.
Very excited to be doing calf work again as well, I can already feel the difference in my standing position, walking and gait work.


and Nick had a field day today, killing his snatch workout and ending with this easy 40 kg set


One Arm Swings
28 kg x5/5
32 kg x5/5
36 kg x5/5

datsit.NICE. Haven't swung the 36 kg one arm in a year or more and it was strong. that's it though I'm tired and want to end on a strong/high note



Nice to NOT have to do volume to feel like the workout was enough. It's all easy 'til it's heavy :)) Ans this didn't feel that heavy. The Bulldog will be swung, and soon.

Reverse grip pushdowns ( black band)
5 x 20 
supersetted with floor handstands
5 x 10 second/easy :))

great workout, strong the whole way through with almost no issues. Shoulder behaving very well.

datsit.

Sisu. Never Quit.

Reset

After reading Tim Anderson and Mike McNiff's two books on bulletproofing the body and pressing the reset button on so basic but oh so vital movement patterns I decide to do these drills, my variations of them of course ,( I have to carefefully tailor everything I do to my own unique asymmetries and imbalances) every day.

I know my stretch routine is a must and must be done 5 out of 7 days but I think this series of cross crawl, marching, trotting and eventually rolling patterns is really going to make a difference in how well, far and easily I can walk and stand.As well as the calf raise progressions from Convict Conditioning 2.

I now believe that my left knee and ankle issues started to emerge when I stopped bodybuilding, started powerlifting and ceased all calf work. I used to train calves HARD and frequently as they were a weak point of mine and weak points get  extra attention.So it's back to calf training and I have  a LONG way to go.

The great thing about the CC progressions are that I don't need anything but the bodyweight single calf raise to train them. And a super high pain tolerance and threshold for boredome

I also know that doing the 100 ups( marching in Tim and Mikes book) is key for me. Either done stationary or traveling, fast or slow it is vital for me resetting my 'center of balance' and placing my left leg in the proper position right under me.

It's too easy for me to stand with most of the weight on my dominant ,stronger and uninjured right leg and displace my center of balance. This really shows up in my walking gait as my left leg is no longer directly under me.I can't do that when I march in place, much less trot in place. I played with it all morning and it put in the right position immediately. Nice

SO
100 up's stationary
traveling marching 100 steps( some up on toes)
bilateral toe raises flat on ground 30 reps slow and controlled (wow this got some blood in there)
100 ups major( trotting in place)




did this three times this morning. 


2pm  STONES GYM


One arm kb deadlift
24 kg x4/4
28kg x4/4
32 kg x 4/4
36kg x 4/4
40 kg x 3/3


Really took my time and paid attention to position and intent with these and it made a difference. Taking all the slack out of the body arm and lat and keeping hip square as I pulled. Good.

Barbell Deadlifts( left hand undergrip)
135 x3x2
165 x 3
195 x2
220 x 1 x 6 sets PR

these went great! SO cool to be able to pull with Glenn who has pulled an official 755 in three lift competition~ I know the weights are small but that doesn't matter. we approach it just as if it were 500 plus. Treat your light weights like they are heavy and the heavy weights will feel light :))

This was a recent pr on volume so next week back to 190 or so for singles. really focused on pushing with my left side as I deadlifted so I didn't overload my much stronger right side even more.

I know it's risky but this feels right. my new form is much different than my old competition form and not wearing a belt makes a lot of difference. I never ever pulled without a belt. even 135 I had it on. Not wearing one really makes you connect the upper and lower body into one unit.
When you wear the belt you really put so much focus on the abs that it actually disconnects you as a unit, I think. You can put unnatural load on the abs because the belts support.

Big difference without it and I think much more beneficial. Of course one will sacrifice pounds but what is that anyway? And at what price?

Two Clubbell swipes
single 10 lb swipe 10/10
two 15s x 15
             x20
             x25
             x30
90 reps. this was the best my grip has felt in a long time. I image the deads are helping that.

Rack Walks
20 kg x 100 foot per arm
2 sets per arm

haven't done this with 20 kg in years . not bad at all.and I think having to figure out the rack position on my left side my help clear up my press position as well. Or not :))

Triceps extensions
5 x 20 reps black band

last reps were ugly lol.

Overhead stick stretch

After a nice 50 minute full body stretchout this morning( legs feel much looser) I made this little video about my overhead stick stretching as per a request.

This method has consistently helped my open my lats, pecs, front delts, biceps and forearms and although it is very simple to do kicks most people's asses very quickly. When I ran my Level 2 Team through this in Hungary last summer they ALL had a very hard time holding the double overhead position for a minute, not to mention the alternating single arm work for 45 seconds each as well.

Camping out in whatever position you can hold is the key to getting results from this type of stretch. Spending 10-15 second and them moving onto the next position before you see a change( an increase in ROM or a better position) is the mistake.

Don't go any deeper into the stretch than you can hold is the real key, as well as constantly working to better all the positions.

For the one arm overhead : lock the elbow,pack the shoulder, pull the arm closer to the ear, and reach back. Rinse and repeat ad nauseum :))

I suggest using a mirror as you do this for the feedback of where you actually are versus where you think you are. I wish I had used a mirror today. My left arm wasn't near as vertical as I thought it was.

Also this morning

100 ups minor
High strides
100 ups major( trotting in place)
calf raise 100 reps
trotting around gym
commando crawling ( thanks Tim!)

legs felt much better after these. this has to become a daily habit.

A strange kind of balance

It seems in my quest to regain my body and rebalance all ( or at least some) of my asymmetries it seems like I am trying to herd cats. As soon as I get one thing, or side, squared away, something pops out the other.

Like some kind of perverse Jenga game or something. I've been working on rehabbing my right shoulder for what seems an eternity lately( the latest injury was a rotator cuff tear in '03, not counting the original dislocation in 1977!)  and it has finally come along! My overhead position on snatches is infinitely better than ever and I've been able to train it, and demonstrate the press with it for the last year plus.

NOW of course that the right side is good the left side has been giving me problems. It hasn't been right ( pun intended) for the last 6 months with SOMETHING sliding out of position in all kinds of weird positions( sleeping at night, side planks, any kind of horizontal pushing but not, up until recently, overhead kb  military presses.

The good news is that I have figured out it is my sternal clavical moving around and not the biceps tendon as I thought and I know how to"set" it back into neutral almost instantly.

But I'm tired of fighting it every step of the way in my press workouts and think it might be time to drop that move for awhile. I really hate to do it given that I CAN press well with my right side finally but I think that's the message here.

And I can deadlift again but can't press. So weird.

I once told a friend whose license plate read "Want All" that he COULD have it all. Just not simultaneously :))

Seems the same for me but that is cool. have to heed the signposts and go with the flow :))Life is a wave of unpredictability.Ride it. Adjust. Move on.

It looks like this will end up light/high rep snatch day again :((

here's today presses


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


Military Press
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5 x2
          x 6/6
          x 7/7
          x 5/5 x 3 sets





my shoulder just wouldn't settle down and I had set it after each set. ack. no fun.
next

Two Hand CB arm casts( "Super Pullovers")
20 lb x 10/10
25 lbs x 10/10
35 lb x 8/8 x 3 sets


these felt very light and strong today


P Bar Handstand
5 sets of 10 second

Easy. nailed them all with no wall touch. nice.

Black band triceps extension
1 set of 45 /outa time :((((


Datsit. 
Sisu Never Quit

24 kg Snatch and Swings

I was worried that I was going to hurt something today because I felt so good going in. Slept well, ate well, stretched out well this  morning so I was a bit concerned :))

Good news was that nothing bad happened and the workout went great. Nick was out today so it was just Glenn and me. It's amazing the progress he has made in the 6 short months since he began kb training with me.He hung with me set for set and rep for rep.Amazing.

Stretchout 7-8 am
really focused on legs with the usual suspects
back over ball
rumble roller
brettzell with straight leg
up dog
down dog
sumo squat stretch
straddle splits
side splits both sides
hamstring stretch with straps( toes and ball of foot)
seated straddle stretch to middle and both sides
pike stretch
couch series stretch ( hip and quad/hip flexor)
RKC kneeling hip flexor stretch with toe dorsiflexed
overhead stick stretches

done :))




Warmup:( a balmy 38 deg today in Stone's Ice Cave)
16 kg x 5/5/5/5 x 4 sets


Snatch
16 kg x5/5 x 3 sets
20 kg x5/5 x 2 sets


24 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x10/10
          x5/5 x 3 sets
120 reps
6480 lbs


thank goodness I broke past 108 reps ,lol.

these went great although looking at the video I think my left leg is too wide. With my weird ass left knee finding "center" is not an easy thing.Wider feels better but I have to take more care to set up more evenly.It's way too easy for me to set up on my stronger right leg and have my left leg too far 'left' :))

Anyway the groove felt very solid in all parts, the layback was solid, the rotation of the arm ( need more on my right it seems) helped lock the elbow better, the 'shock absorb' in the hole felt solid and the hip snap  high pull worked well too. These were as easy as they've been ever. Nice.

One arm swings
24 kg x 10/10 x 5 sets
100 reps;
5400 lbs

These went very well, Haven't gone "light" in the swing in awhile so it was nice. Could have done more but left feeling fresh. nice.

One arm shield casts
10 lb cb x 10/10
15 lb cb x 10/10 x 2

these were just a finisher. solid workout. time to eat.

Datsit.
Sisu. Never Quit.

Deads and Swipes

Things have been seriously hectic around here lately and my stretching routine has taken a beating. Now it was my turn to pay for my sins as my left knee was getting tighter than it's been in months and I knew exactly why.No excuses it just is what it is and I also knew exactly what to do to fix it.

Only problem was that I literally didn't have the time and before I knew it it was time to deadlift with Glenn.I did stretch out the toes, feet and calves which did help tremendously but it wasn't the 45-60 minute, relaxing, deep stretchout that is required to REALLY get things opened up to feel 'loose'.

thank goodness my first client cancelled tomorrow so I will get the full stretchout and all will be right with my knee :))

haven't been doing enough 100 "ups" either so I did those two and realized how much I've backslid on these> I need to do the 100 ups minor EVERY DAY. My gait pattern is probably priority one these days.

Two Hand KB Deadlift
32 kg x 5
36 kg x5
40 kg x5
44 kg x5
48 kg x5

these felt very good as a warmup

Barbell Deadlift
135 x3 x2
155 x 3
185 x 2
205 x 1 x 5 sets

these went very well and 135 felt like 135 should feel like ,lol really focused on locking in at the bottom with the lats and pulling IN as well as pushing down. wanted to go heavier but I've gone up three weeks in a row and needed a lower weight. the volume was perfect.

My long term goal is to be able to regularly and easily do  6 sets of 1 with 315. Next year for sure.


Two CB Swipes
10s x 5/5/5/5  warmup


2 15's x 15
          x20
          x 25
          x 30 ( video above)

these are getting much better each week and having a training partner like Glenn makes all the difference. Who you train with can make you stronger or weaker.

Triceps extensions black band
5 sets of 20

I made em but they weren't pretty. triceps are cooked!

Floor handstands
4 sets of 10 seconds

these were very strong.

datsit. 
Sisu. Never quit.

" Your press is only as good as your clean"

SO speaks Pavel and he's right. Nothing like a bottoms up press to teach you that. I had another object lesson in the clean this morning with my love and training partner Tracy :))


Last weeks press workout was a wake up call and today I was hoping would be better. And it was. After I got my clavicle to set back into place. Always is easier to do overhead presses with all the joints in the right part of the sockets :))

One arm swing warmup
16 kg x 5/5/5/5 x 3
bottoms up cleans 16 kg x 5/5


Bottoms up clean and press
16 kg x 3/3 
20 kg x 2/2
24kg  x 1r/miss left ack!
          x miss right, miss left 
          x 1 right, 1 left  Yes!
          x 1 right, 1 left 

This was tough. Most of the misses were on stability and balance ( which is a different kind of strength) Once I got the left clavicle to really adjust with the band distraction the weights went up no problem.strangely it's sleeping that causes most of the problems. But I got four good max attempts in, and that's the goal.

Bottoms up cleans
28 kg x 3/3
32 kg x2/2
          x 2/3 

these are some much easier when you can move in and out of the position. when you have to deadstop it to press it, it's a whole 'nother thing



One arm CB arm casts
15 lbs x 10/10
20 lbs x 5/5 x 2 Pr

Nice! these were strong. I've never done these before and it wasn't that bad



Pbar handstand
6 sets of 10 seconds

these were strong.hit 5 of the six with no wall touch. nice.


datsit. Sisu.

Stretch class ideas

I am thinking about starting a 6 am stretch class in February and just thinking out loud about the basics"

1) foam roll
2) up dog
3) down dog
4) sumo squat stretch
5) brettzell
6) hamstring strap stretch
7) straddle sit
8) kneeling hip flexor stretch
9) overhead stick
10) behind back stick

that worked out nicely to a base set of ten. we'll see how this develops

" A back of iron and legs that never quit"

This quote from a Russian Army officer that appeared in Pavel's first book "Russian Kettlebell challenge" is what I think most of when I consider what my goal is from my training practice. For years my goal was competition and increasing my performance over my last workout.

It didn't matter if I was too sore to do anything meaningfull between workouts as I long as I bettered my last workout and performed to a new level at the next competition.And then I got old enough that my injuries caught up with me and doing daily tasks,  VERY easy simple daily tasks such as walking and picking light things off the floor, turning over in bed and sitting in cars got very hard. And painful.

And the true value of training rang home to me. I need to be able work. To be able to be fit enough to do all that my day requires of me , strongly, and have more in the tank. To move well and NOT be in pain. To be able to have a surplus so that when things get hectic it's not a problem

To have a back of iron and legs that never quit.

Because I have experienced the opposite of both those conditions and they are miserable. Everything sucks and is hard when you are in pain and can't move well. Daily tasks are now herculean and just getting through the day, much less thriving seems an impossibility.

High levels of work capacity are my goal for the rest of my life. To be functionally strong. To be able to move easily and for as long as I want. To pick things up, carry them strongly  and place them overhead when needed. To be able to do my job, my practice and my life and not be fatigued or drained from physical pain; whether caused my injury OR bad training.

This is where I am headed and I am very excited. To be able to do a kickass workout and not even feel I did anything an hour later. Much less the next day.

And that's what today was like. recovered easily from Thursday's workout with Glenn and went into snatch work today. Cold though.
8 am
One arm swing warmup:
16 kg x 5/5/5/5 x  FOUR sets( 40 degrees in the Cave today:))


Snatch 
16 kg x 5/5 x 2 
20 kg x 5/5


24 kg x5/5
          x6/6
          x7/7
          x8/8 x 2 rounds
104 reps 
5512 lbs

these went great. My technique held up well. Slightly wider stance, slight layback at the top before the descent,internal rotation of the arm/shoulder in the backswing,  upper back pull after the hip snap and external rotation into the lockout then a pause. Going slower is really helping me find my groove.
I love/ hate Max Vo2 training but trying to go fast was killing my snatch groove.

One arm swings
28 kg x5/5
32 kg x5/5
          x6/6
          x 7/7
          x 8/8
          x9/9
          x10/10
90 reps
6570 lbs

this was good but tough too! I so wanted to skip 9's and go right to 10's but I didn't, lol.can't believe that I once did 400 of these in a workout but at least I did it once, lol. Now, 100 reps or so is just fine, especially after snatches. One arms with the 36 kg is coming

Triceps band extensions
40, 30, 20 16+ 1/2 lol.


Doesn't seem like much work when I write it down but it sure was this morning, lol.The good thing was that it was strong and I didn't hurt anything. SO good to be back in the cave with a real crew again. Good old days for sure.

datsit. Sisu

Thursday Deadlifts and swipes with a new partner.

Glenn joined me for training today and all of a sudden Thursday's workout didn't suck anymore:) Glenn is land Old School Real Deal guy and he brings more to the training table than he takes and that's awesome. He knows what it means to really train and also what it means to be a real training partner.

No education needed he's right there at full speed from the get. Nice.

The hardest part of training with him will be keeping the brakes on him AND on myself as we are both broke pretty badly in the body but the brain still says GO. We have to hold each other back at the same time as we edge forward toward restoring ourselves.

I told him my goal was to train as hard as I could and not feel anything the next day. He understands a little but he'll get it.

Especially since he deadlifted for the first  time in ten plus years ago and he has a 755 deadlift in Competition ( 3 lift meet too) to his credit and the pull was his best lift. He did real well today( holding himself back) but we'll see how he feels tomorrow.

Me too :))

Long ass day with lots of demonstrating.

6-7 am client no show so

6o minute full stretchout.

Shoulder has been perfect of late ever since I learned how to get that bicep tendon  back in place with the band distaction. SO nice

worked a lot on splits to all three sides plus brettzells, strap hamstriing stretches and foot work.

2 pm
One arm KB deadlift
24kg x3/3
28 jg x3/3
32 kg x3/3
36 kg x3/3
40 kg x 3/3


Barbell Deadlift
135 x 3
155 x3
185 ( woo hoo big ass jump ,lol) x3
205 x 2
220 x 1 x 4 singles.

These felt better than ever. really took my time locking in and getting myself wedged under the bar. Re found my lat connection on the deads again and that made aa big difference. It's been so long and I have used every deadlift style known to man at least 3 times . No joke.

Two clubbell swipes
4 sets of 20 with 15's

these were the strongest I have been in eons on these. Finally the grip wasn't smoked.I was just strong today.

rack walks
16 kg x 100 feet each arm
Spider walks
75 feet x first set
100 feet on second

did each arm in the rack walk then did the spider walks . repeated this twice. not easy but better than I remembered.

Black band triceps extensions
4 sets of 20 fast pace


handstands on floor
4 sets of 10 seconds

these were solid!

datsit. Sisu.

Max effort/Special exercise press day.

One of the cornerstones of the WSB system is using special "same but different" exercises of a classical lift- say a military press- and going to a maximum lift for 1-3 reps each week. There is no faster way to gain strength than by lifting a maximum weight.

The only problem with this approach is that after 2-4 weeks you, and EVERYONE, will lose strength and go backwards.Louie figured out that if one changed the exercises every 1-3 weeks( depending on how advanced you are). The key is that lift is very close but not exactly the same as the classic lift.

For the KB military press bottoms up presses,military barbell press, dumbell press, waiters( palm ) press, handstand press, etc., etc, can all be used.

The other key is to find the special exercises that actually transfer to making the classic lift better. If you improve your bottoms up press and it doesn't convert into your kb military press than it's not a good special exercise for you.

I haven't been able to even think about doing this type of conversion with the kettlebell as it's been so recent that I've even been able to train instead of just surviving the day and doing rehab.I still can't believe it's true.

But I've hit an impasses just using the kb press to improve the kb press so I thought I would give this a go.
I figure I will do two week on a specific special exercise before switching.

The goal is to do, according to Prilipen's table, between 3 and 6 lifts at 90 % of max and above.Since with kbs there are pretty big jumps this means 3-6 lifts with the same weight will have to suffice.It's tough enough

Warmup
one arm swings
16 kg x 5/5/5/5x 3
cleans 
16 kg x5/5 x2


Bottoms up clean and press
16 kg x 5/5
           x3/3
 20 kg x 2/2
24 kg x 1/1  easy!
          x miss right, make left ?
          x miss right, make left
          x 1/1 finally!
20 kg x 3/3
here is one of the misses


this is a very different groove and my right is different from my left. Once I figured it out it calmed down but I'm not use to missing.
All I can say is that my kbs now have a lot of handprints in chalk on them;))

probably didn't help that I did heavy bottoms up clean on saturday but oh well.

Two hand cb arm casts
20 lbs x 10/10
25 x 8/8
35 x 5/5
     x 6/6 
     x7/7
getting stronger here!

Superset with
Bodyblade laterals
4 sets of 10/10

handstand on p barz
5 sets of 10 seconds, all free stand no wall touch. this is easier on the pbars than the floor( not to touch off the wall first)

HS pushup attempts

just two sets of 1/8-1/4 pushups. mainly worried about the shoulder subluxing as I descend .I have more than enough strength and balance to do the full pushup- just worried about the shoulder moving.especially since it's been so solid of late.



datsit. Sisu

Snatch day at Stones and a new training partner

What a great way to end the year. Back in the cave with one old friend and one new one and new training partner. Glenn is a client who is now a friend and a training partner and he fits in perfectly at Stones. There is no one I know that is as much a real deal guy as Glenn and that's what really matters to me.

Glenn is a former football player, Marine, Special Forces, SWAT Cop and Elite Level powerlifter! Hard man with high mileage, something I can seriously relate to. He was broke bad when he came to me and kbs are saving his life just like they saved mine and Tracy's. He's had more surgeries than he can count and almost every joint is broke but he has Heart and Spirit and I know he will make me better just being around him. Can't wait to see how his real success story comes out and I'm proud to now be a part of that.

This guy will pass RKC one day and that will be a miracle and one of the best things in his life. I predict it now.

And that's whose voice you hear in the background. I don't just invite anyone to train with me so you know I like and respect thim.Nick stepped up his game as well. What a great workout to finish off an incredible year.

It also was a balmy 40 degrees in the cave this morning . Much much better than last weeks 30!

7-8 am Full stretchout in the living room


8-9:20


one arm swing warmup
16 kg x5/5/5/5 x 3


Snatch
16 kg x5/5 x2
20 kg x5/5


24 kg x 5/5
          x6/6
          x7/7 x three rounds
108 snatches
5724 lbs

Felt very strong and having nick and glenn both giving me energy really helped. It's said that no good powerlifter ever trains alone and I believe it. The energy of great training partners is trasnformative and increases ones power exponentially.

Form held up great. Wider stance, focus on hip snap, then float the bell, then high pull and punch through. On the descent focus on laying back to keep the bell descending as vertically and as close to my midline as possible,  and then internally rotating the arm to allow the elbows to fully lock out. Pause at the top about 19 reps/minute pace.

Felt very strong and safe just not as fast and that's ok.

Bottoms up cleans
16 kg x5/5
20 kg x 5/5
24 kg x3/3
28 kg x 2/2

not bad at all! left side is definitely weaker than right ( mainly grip and lat connection/ strength). But this as I said, was always a solid strong move for me and it's fun to do. Nice to handle heavy weights and feel safe, too.

One arm swings
24 kg x5/5
28 kg x8/8
32 kg x8/8
          x 8/8

Nice. Good to focus just on "going up" in weight than having to do 400 reps with the same weight. Strong is Good! RKC Strong!

Nick knocked it out of the park today with his easy Beast swings! And Glenn did  his first one arm swings with the 32 kg today- perfect to set a PR the first day in your new gym :))

He's also going to keep me company on Thursday workout for pulls, stones, swipes and carries and spider walks! It will make that weirdo day much better.



Nick kills it with the swings and then moans about his calluses lol. We'll have to talk.

Breakfast with the new crew at 4th Street Bowl Diner ! Perfect way to end the year and start the next.

datsit.Sisu

Deadlift special exercises

1) conventional deadlift

2) stone deadlift

3) Coan Barbell row( pause on floor)

4)  barbell sumo deadlift

5) Two hand or Two KB swing

these would be a good pulling variation scheme

Deadlifts and one arm swipes

Master Instructor Geoff Neupert dropped by Stones for a visit and a workout today and it was great to talk to him and throw around some ( relatively for me at least) heavy iron. Geoff did pull some real weight but I still got a recent pr.Just like the old days.

One arm KB Deadlifts
24 kg x3/3
28 kg x3/3
32 kg x3/3
36 kg x3/3


Barbell Deadlifts
135 x 3x2
155 x3
175 x 2
205 x 2 ( nice jump there :))
220 x 2 ( the above video)
225 x 2 pr

These were very strong and easy  and no doubt having a seriously strong, real deal guy there watching me pull helped, as it always did. Nice to be able to push it a bit and not get stung. Strong feels good. Definitely upped the volume a bit as I turned doubles into triples and did more top end sets as well. Making haste slowly.

One arm swipes
10 lbs x 10/10
15 lbs x10/10 x 4 sets
15 lbs x 20/20

stupidly forgot the second cb at Girya and had to do singles. Definitely easier but it was fine.

Spider walks

Ala Tim Anderson and his Bulletproof system. Geoff showed me these and I love them! Wasn't quite sure how to do them before, or even if I could do them but I could and it was cool. Definitely a way to work my gait pattern basically OUT of gravity. Nice. As Geoff said, developmentally, we crawl before we walk and walk before we run so working the crawl pattern hard makes sense.Especially for me as I try to regain the basic walking and running gait patterns

About five laps of 50 feet. This has serious potential for me.

datsit.Sisu

Three times in a row.

That was the rule when I was a gymnast. You didn't "own" a trick unless you could do it three times in succession.That was the start of owning it, anyhow.I've been working on my pbar and floor handstands and while still using the wall as a spotter have been trying to use it less and less and just tap off into a free static handstand as many sets as possible

Today I nailed a no touch kick up to handstand four times in a row.NICE! I did have to adjust by pressing down and then back up a bit but even though in some senses that is a 'miss' it also is a huge gain as I haven't been able to do that top 1/4 press without my shoulder moving around and today it didn't! Opens up a lot of potential moves too.

I also realized that the schedule I thought would stay awhile has to be adjusted already. Not the essence but the days themselves.

Tracy and I are going back to pressing again together on Mondays and I"ll snatch on Saturdays with Nick as well as bottoms up cleans and one arm swings. I'll still try to use the WSB KB press routine just another day.

And snatch vo2 is going away again as I had a revelation after last weeks recent pr session: in order for me to go that fast I have to use my tippy bird form and my back doesn't like that.I need to regroove my snatch form again and trying to do that as I try to go fast doesn't work.

It's like trying to learn to sprint AND go as fast as possible in each practice. Doesn't make sense.

Todays snatch workout was killer;


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


Snatch
16 kg x 5/5
20 kg x 5/5
          x6/6
          x7/7
          x8/8
          x9/9
          x10/10
24 kg x 5/5 x 3 sets

these were some of the best snatches I have done in, well, perhaps EVER. I changed a lot of things: I opened my stance up wider( 1.5 each side), I layed back a bit on the descent  ala Fuglev although no where near as radical( this kept the bell in much closer to my COG and reduced forward pull making it easier to load the hips), I internally rotated my arm in the back swing( this helped me lock out my elbow better as it crossed midline, and I extrnally rotated on the punch through.
I also made sure to shock absorb with the hips  in the bottom

WOW> more form adjustments than I've made in eons. But everything felt right and my shoulder knee and back said yes  too,although I always have to wait until the next day or two to know for sure.

Two hand arm casts
20 x10/10
25 x10/10
35 x 6/6
     x 8/8
     x 8/8

These were very strong. Nice.The 35 felt light. Maybe it's the deads:))

Pbar handstands
4 sets of 10 seconds as above. No wall touch on any.
Bodyblade laterals  x3x10 each side
Triceps extensions 3 x 40, 30,20


Shoulder bicep tendon still staying in place! WOO freakn Hoo! Nice to have that side of my body back again.


datsit. Sisu.



I also went slow,about 19 reps per minutes

The latest schedule

Since the New Year is fast approaching and I'm returning back to my cave,my original courage corner it seems fitting that I have a new schedule as well. I want to simplify the routine even more and stop trying to focus so much on doing as much volume as I can on every exercise. I'm always trying to maximize my work capacity but now that I can train strength a bit more I see I can let go of some of the volume on the basic grind exercises.

Doing the bottoms up clean and press and the bottoms up cleans on Saturday made me remember just how strong I was in these movements and how good they felt for me. Time to bring them back.

I've also been talking with Pavel a ot lately about  adapting WSB theory to the kettlebell military press and I think I am going to put that into action a bit myself. Saturdays will start as a quasi Max Effort day( or as Pavel says :" same but different") rotating basic exercises and focusing on lifting as heavy as one can for a few sets of 1-3 reps.
Not a volume workout but an intensity one.

Week one and two; Bottoms up Military press short cycle
Week two and three: palm kb press( waiters press)
Week four and five: KB floor press ( one arm)
Week six and seven : KB Military press ( traditonal)
Week eight: double KB press( max reps)

wow, that looks very cool and doable.I was thinking first about one week minicycles but I think I'm weak enough to make progress from a two week cycle as my body works into the real groove of each move. Especially the palm press haven't done that for ages, and I'm not sure i CAN do kb floor press.

But now that I know how to reset the shoulder it should be fine :))

So

SATURDAY

Max effort clean and press
Bottoms up cleans
One Arm Swings
 Snatch Holds

Monday
Snatch VO2 rotation
week one 16 kg
week two 20 kg
week three 24 kb for total volume, not time.
Two Hand Clubbell work
Handstands/ superset
Bodyblade laterals


Wednesday
Deadlift  max effort( same approach as kb press, vary move each week and work up to easy single) 


Alternate for one week each:
Barbell deadlift
Barbell row
Stone lift

Two clubbell swipe Volume
KB carry ( rack or farmers)
Handstand


we'll see if I can recover fast enough to train on wednesday instead of thursday but it would be better for Saturdays heavier loading

Datsit.Sisu

Stones Gym Lives!

First real training today at Stones Gym, aka my garage, with Nick for a heavy Saturday workout; just like we used to. We started there squatting on saturdays, then when we moved to kettlebells it was heavy snatch and swing day. Saturday was always the center of the training week and I focused on it more than any other training day.
Competitions, as a rule were on Saturdays, so it was easy to make that the most important training day of the week.

It was great training along side Tracy on Saturdays at Girya but it wasn't the same as my courage corner.It was where I worked, not where I got away from work and the world.It felt odd stepping back into the frigid ( 30 deg!!!) strength box today but it felt like home, too.The pace was fast, we had to keep moving or we would freeze.:0)

It wasn't my first workout back there but it was the first with my training partner of  over ten years Nick Bruckner so now it's official.Stones Gym lives :))

 Wow,that's a long time.

One arm swing warmup
16 kg x 20 x 3 sets


One arm cleans
16 kg x 5/5 x2


Military kb press
16 kg x5/5 x2
20 kg x5/5 x 2
24 kg x 5/5 x 6 sets

the shoulder felt good, just a few clunks and used the distraction band to set things right asap and it held. nice

Bottoms up clean and press, long cycle
16 kg x 5/5
16 kg x 3/3
20 kg x 3/3
          x2/2

havent done these in ages! tough but good too. REALLY is the best special exercise for teaching the right way to press overhead. HAD to activate the lat to get the bell overhead. Back in the mix

Bottoms up cleans
16 kg x5/5 x2
20 kg x5/5
24 kg x 3/3
28 kg x 1/1

Nice as well! these also used to be a very strong movement for me, have to keep them in as well. I 've used the 40 kg for singles for these so I know what I'm capable of and it's good.

One arm swings
24 kg x5/5
          x 10/10 x 4 sets
28 kg x 10/10

These felt great! finally warming up . and my vision seems clearer in the garage, noticed I had no balance issues at all as I sometimes do at Girya
Snatch holds
16 kg x30 sec ea arm
20 kg x 30 sec
24 kg x 30 sec

these were solid

Unloaded my heavy bells from Girya to Stones and set up the squat rack. It was a good morning.
36 kg
40 kg
44 kg
48 kg




datsit. Sisu and Merry Christmas!

Get er dun

That was today. Just get something done. Thursday's is always my weirdo workout day; I'm not quite recovered on Wedneday and Thursday is too close to Saturday's heavy day to push it hard.
Plus it's my latest training time and , to be honest, I'm tired .
Especially this time of year when everything's off, people are all over the place and schedule's a mess. Plus the Holidays.

Tough week, but I took my pre warmup hot bath( damn it's cold these days here) and got my butt into the garage.


One arm KB deadlift
24 kg x 3/3
28 kg x3/3
32 kg x3/3
( just to warmup the pulling pattern)


Barbell Deadlift
135 x3
155 x3
175x2
195x1
210x 1 x 2 new pr :))

these went fine but I was just "off" today and didn't have a great mindset other than 'lets get this over with". Sometimes it's magic and other times it's just work.

It was work today and that's fine.It would be easier if I could really figure out the focus of this days' workload anyway.It probably should be swipes and progressing them, and giving the bells, and my arms, a rest between heavy loads

deads were done with left hand under grip and this felt harder today than last week, where it felt very natural.Next week I'll try double over hand again and see how that feels . I just now know that if I use  a mixed grip the left hand has to be under to create torque in the correct direction to balance my spine.

Two Clubbell Swipes
2/ 15's x 20 reps x 5 sets
100 total reps

man these are STILL tough. My grip is loading up way faster than I remember. have to look back at my training logs and see how I progressed these before. Still, this was also a recent best. I've done more reps but not more sets of high reps.

Floor handstands
7 sets of 8 seconds

tight and off here too.each set got better though. Definitely a good thing to do after deads and swipes and all that flexion.

time to relax and get on the floor for some more stretching.


datsit.Sisu

Some speed returns , Snatch VO2 60 sets

I was inspired today to really get my groove back in my snatch vo2 workout after Tracy was telling me how amazed she was at the speed I was able to obtain back in 2008 when we trained max vo2 together in a very serious fashion.

This is the video she was talking about:



I studied the video, very thankful I have a visual recording of what I did, how I did it and how it looked in the past. This is precisely why I tape everything. You never know when you will loose a groove and you never know what little thing it will take to recover it.

One thing I noticed in the video was that I was a serious tippy bird but that's how my lumbar rhythm rolls:my performance tells the real story. If it had been bad teshnik than I wouldn't have been able to move that fast, that easily or that strongly.

Even though the snatch IS a swing, the two techniques for me are very different. I keep forgetting this and try to "swing" my snatch. It works but not like this.

So I put on the same trunks I wore in the old video and hoped they would help.

They did:))

Great workout today and just another reminder of how fast Snatch Vo2 training gets me in shape regardless of how much I hate doing it..I focused on really throwing the bell down and not worrying about bending my knees, they don't bend much on my deadlift either. It's just how I'm built and I'm tired of fighting it and explaining it. Today's result confirms it for me.

The fact that my arms weren't fried from too much volume on Saturday helped a lot too


Snatch V02
15:15
16 kg
30 sets of 6 reps
26 sets of 7 reps
4 sets of 8
394 reps
14,184 !!! nice!

done in alternating sets of 10

Biggest workload in a long time.I would have done 5 sets of 8 at the end but counted wrong. No worries. I was snatching at an 8 and even 9 rep pace the entire time, holding overhead for the full 15 second count

heartate at end was 175-180

Capt America Arm Casts
20 lb cb x 12
25 lb cb x 12
35 lb cb x 8 x 2


Bodyblade laterals 3 x 8
Black band triceps ext 3 x 40,25,15


datsit. Sisu

Press again, high rep snatches and pbar handstands

It's been 4 months or so that my left bicep tendon has been slipping out of it's notch in the humerus and creating nasty spasms in my levator scap, scalenes, pec major, triceps and rotator cuff. I can get the shoulder to sublux doing almost anything ( sleeping, pushing off the floor, down dog, etc ,etc,) but , until now, haven't figured how to 'get it back in'.

Until now.I tried everything I knew, and I mean everything but nothing would put the shoulder back into neutral.Then I decided to use Kelly Starrets distraction method that he loves for his hips, for the shoulder. He's done a MWOD on using it for the shoulder but I didn't really think it would make the difference.

I was wrong. The shoulder clunked nicely back into place and voila' I could press again and didn't need all the myo fascial release work that I've been doing. Square plumb and neutral and the pain goes away.

So above is the technique I use to get the humerus back into the rear of the socket where it belongs!
Thanks KStar for all your great work.It's changed my life. No joke.


7- 7:45 am full stretchout


7:45- 9 am 


Long cycle clean and press
one arm swing warmup : 16 kg x 5/5/5/5 x3


Clean and press
16 kg x5/5
20 kg x 4/4


24 kg x 3/3
          x4/4
          x 5/5
          x 5/5
          x5/5
          x 5/5


These went VERY well and the few times I had some shoulder movement I just went to the jumpstretch band and distracted the joint and it was peachy in seconds. About freakin time I figured this one out. If I can press it makes things so much nicer.

Snatch


16 kg x 5/5
20 kg x 20/20
          x 15/15


ouch. that was not fun. I didn't expect it to be, and to be honest it wasn't that hard BUT it really showed my cardio weak link in that energy system. It will build up quickly and I will be doing 2 x 25/25 with the 20 kg soon and then move up to the 24kg to build that up too.

I'll get the snatch volume on Mondays with snatch vo2

Nick was doing his own thing as usual going heavier rather than going for volume. He bumped up to the 32 kg for his last set and instead of doing his usual 5 rep set he keeps going, and going and going until he hits 20 reps with his right arm!

I know Nick has never snatch more than 10 reps in a row with ANY weight let alone the 32 kg! I figured he was done for sure but he switched hands and kept going. I seriously would have bet my  house that he was going to put the bell down after the 20 on his right arm but I would have bet EVERYTHING he couldn't have made another twenty on his left. But he did :))Amazing. Boy is strong for real.

His heart rate will be elevated for days, believe me :))
Well done Brother.


PBar Handstands


5 sets of 10 seconds off Bosu ball. These were very strong

SO the new schedule :

Saturday
Clean and press
 Snatch ( 2 sets high reps)
Pbar handstands
Triceps extensions


Monday
Snatch Vo2
Two hand clubbells
Floor handstands
Bodyblade Laterals




Wednesday
One arm swings  heavy volume
 Deadlifts
2 Clubbell Swipes ( 2 sets max reps)
Floor handstands
Tricep extensions

datsit. Sisu

Deadlifts, swipes and some trotting.

It's been a good year for Restoring Lost Physical function ,lol. Being able to press again, then press with two arms, then be able to squat down another 15 degrees led to less knee pain and better all around EVERYTHING.

Being able to focus more on how I can move more and better instead of spending countless hours days and weeks on sheer rehab to get to tolerable levels of pain was much better and drained energy incredibly less as well.
Which led to all kinds of other things getting done.

And just when I thought it couldn't get any better I saw this video( http://video.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html) and being able to walk in place, then run in place then actually trot around like almost running human being!!!

This was crazy. A dream, a miracle.SO I practice my 100 ups every day, at least two or three times, actually, greasing the groove and now can break out into a trot at will

I can't call it running yet but I guarantee I will at some point soon.It will be nice to not to have to dream to actually be able to run again. And I hope the mechanics will translate to my walking gait as well.

But now that Stones Gym is alive and I can train in my own Courage Corner again, the always loaded deadlift bar started talking to me. It's important for my rehab that I can lift things that are at least slightly heavier than what I will have to do in real life.

The heaviest thing you lift will be what becomes what is 'heavy' for you, and I don't want that to always be a five gallon water bottle. Although I will tell you honestly that I am VERY happy when I can change the water with no back pain, and I will be forever grateful to be able to do so.

Even if that's all I can lift.

But today I could lift more and I did.

One Arm Deadift
20 kg x 5/5
24 kg x3/3
28 kg x 3/3
32 kg x 3/3


Barbell deadlift, mixed grip
135x 3
155 x3
175 x 3
195x1
205x1x2!!!

this was amazing and easy. I can't remember the last time I deadlifted anything but a kettlebell but it was around 2004. That's a long time ago and it was singles with 315 and they were hard and hurt. today was easy and pain free.

I used the mixed grip to actually create torque in the correct way I need to counter rotate for my back. It worked out well, although I always have to wait and see what the next day(s) bring.

2 CB Swipes


since it seems my attempts at recreating the volume workouts I did in the past is futile I've decided on swipes and snatches to go for a few high rep sets and call it a day! I would love to be able to do 100 swipes with the 15s and recreate my original snatch test numbers of 25 and 25 with the 24 kg.
This will require just 2-3 hi rep sets and not much else.We'll see how this goes. I just don't have the desire to push for high total rep numbers like I did before.

I'll shoot for quality and less quantity although I still want to keep my swing volume high. we'll see. the main thing is that I keep inspired, motivated and in the gym three days a week with kbs and cbs.

Floor Handstnds


8 sets of 8 seconds

wow these were very hard to get going. took 5 sets before things settled in. All that flexion make upside down extension way tough to get into. It opened up towards the end which is exactly why I did them,

Datsit. Sisu.

Snatch Vo2

It seems my shoulder strategy is working. After spending considerable time with the lacrosse ball firmly ensconced in my pec minor,and more enjoyably , my teres major, the shoulder released and has been in neutral for the last few days. Nice. No new pec or front delt tension to pull it forward an d out right now and all the snatching has really activated my rotator cuff so it seems I dodged yet another bullet.

I knew I had to dig those out I just didn't want to. Just because I have a high pain tolerance doesn't mean I like it. I do the myo fascial release work because I have to to even come close to being square plumb and neutral not out of some masochistic delight :))

Of course my forearms were totally cooked from all the 24 kg snatching and only one day of downtime to recover. Nice. Plus it was freaking COLD at Girya this morning and that always tightens me up big time.

Perfect prelude to lots of fast snatching right,lol? All that are tension just meant I had to be really perfect with my snatch groove or else they would feel it big time.

6:30-7:30

full stretchout. lots of leg and ab release stretches.

9 am snatch vo2

15;15

warmups with

12 kg x 5/5 x 2

14 kg x5/5 x2

16 kg x 5/5 x 5 sets

x6/6 x 5 sets

x7/7 x 5 sets

x5/5 x 5sets

x6/6 x 5 sets

x7/7 x 5 sets

x5/5 x 5 sets

x 6/6 x 5 sets

x7/7 x 5 sets

x 5/5 x 5 sets

x7/7 x 5 sets

55 sets

20 sets of fives

15 sets of sixes

20sets of sevens

330 reps

11,880 lbs

the hardest part is just tallying these disparate numbers up! definitely felt off today and should have done more sets of just 6 and 7 but my arms were sore and my groove as different than last week,slightly wider stance and sheer over the top hardstyle. felt good but different and it was hard to go faster.

I do like using the fives as warmups and I take up the entire 15 seconds with more overhead holds, which I need as well/

two hand clubbell arm casts

20 x 10/10

25 x8/8 x 2

Shield cast

25 x 8/8 x 3 sets

these felt heavy too. ack. felt rushed too as my body was so stiff and uncooperative.

Floor handstands

5 sets of 10 seconds

these felt great, surprisingly, but I tapped off the wall too:)). I can find my balance right away off the wall but I will need more forearm recovery and muscle release if I want to start doing them free standing.

Also need to use a harder surface too. My mats are just a bit on the "givey' side.

datsit. Sisu

Never Quit

Just another way of saying Sisu.

I found this very cool shirt on Forged website designed by Navy Seal Vet and Hero Marcus Luttrell and I loved the phrase and the Lone Survivor foundation so I got one. I am forever watching out for anything that will inspire me and keep me motivated to do what I need to do to achieve what I want to achieve a great t shirt that stands for something always helps :)) Whatever works.

Nick is one arm swinging the Bulldog in the background before working up to the Beast. He is becoming quite the Beast himself these days.

Saturday has become 24 kg snatch day for awhile until my bicep tendon behaves. That's just fine as I love the snatch and it's time to get the rep numbers and total reps done up to more reasonable standards:))

The shoulder stayed where it should the entire workout for a change, making me realize this was indeed the right move, exercise selection wise.

The snatch however felt very off, and my balance and groove didn't kick in until the down sets with the 20 kg. I lose my snatch groove crazy fast and the 16 kg done fast is NOT the 24 kg:))

I did have fun focusing on the press again but now it's back to the snatch and swing work;

7-8 am

full stretchout

8-9:15 am Snatch

one arm swing warmup

16 kg x 5/5/5 x 3 sets

Snatch

16 kg x5/5 x 2

20 kg x 5/5 x2

24 kg x 5/5 x 6 sets

20 kg x 10/10 x 2 sets

100 reps the easy way. I wanted to do at least 100 24 kg reps but it wasn't there today. Got to work back up slowly it seems. I played with the corkscrew technique but soon reverted to my Hardstyle form. It felt fine on the shoulder which is the only reason I played with it Monday.

Where my eyes were looking was another story and I felt all over the place. Weird.

One arm swings

24 kg x 5/5

32 kg x 5/5 x 5 sets

wow that looks like so little when I write it but it sure seemed like a lot when I was doing it :)) It' just amazing to me how quickly the ability to do volume dissipates for me if I back off even a little.I can't believe I did 400 one arm swings with the 32 kg just a few years ago. Crazy. I have to focus more

Floor Handstands

8 sets of 10 second

these were off too. I started on the floor with Nick acting as the wall/backstop but could not find the groove so I went to the wall itself and those I nailed.Finally, something. But hey, the shoulder was "in" so I shouldn't complain .

Band tricep kickbacks

I started with extensions but the biceps tendon started making some noises so I switched to these with a reverse grip. No problems

35, 25, 17, 12

datsit.Sisu

Sometimes life get in the way of training

but you get something done anyway. At least I do. But I've had to modify that idea as I get older so that sometimes it means just one exercise and 30 minutes of work. IN my old world that wouldn't even qualify as a workout worth doing but things are different now.

Now that 30 minute quick and dirty little session seems like a preview of the type of workouts I SHOULD be doing as I get older. But not quite yet

I had only 30 minutes between my last of 7 clients and a seriously important meeting so instead of bailing for tomorrow( when I have another crazy ass meeting as well after work) I decided to just " get er dun" today.

two clubbell swipes

2 10s's x 20 x 2

2 15s x 20 x 5

100 reps

short rest between sets and my forearms pumped up big but this was a good solid workout and my teshnik is coming along very well on these.

Floor Handstands

5 sets of 10 second holds after a tap off.

These were tough for some reason and I never really got comfortable,even though I could hold them for the 10 sec. Never really 'settled' into the bone lock. No problem, I got them in.

Band triceps extensions

3 sets of 20

done

datsit. Sisu

"Everything works but nothing works forever"

I first heard this from Louie Simmons and it's as true now as when I read it 15 years ago. I applied it to my snatch vo2 workout today as my left bicep tendon woke up cranky and even though I knew the snatches would help getting started was slow as I had very early clients and not great stretchout time before the workout

Internally rotating the arm and or loading it in flexion( which is what happens when my arms crosses midline in a swing, because of my arm carry and arm length) is what irritates it so instead of using over the top hardstyle technique I decided to try a modified corkscrew descent and found it worked very well to keep the shoulder in the socket and the bell closer to me, mitigating forces .

Any port in a storm

Snatch Vo2

16 kg

15;15

6 sets of 5 ( 30)

6 sets of 6 ( 36)

6 sets of 7 ( 42)

6 sets of 5( 30

6 sets of 6( 36)

6 set of 7( 42)

14 sets of 7(98)

50 total sets

314 reps

11304 lbs

surprisingly strong and easy. If my shoulder wasn't wonky I would be killing this now. But this is definitely in the right direction.I took ALL of the 15 second whether or not it involved holding the overhead position in the fives and sixes. the corkscrew is slower for me so the sevens took the whole 15 seconds

Two hand CB arm casts

20lbs x 10 /10

25 lbs x8/8

35 lbs x5/5 x 3 sets

Two hand shield casts

20 lbs x 10/10 x 3 sets

these went well and I needed to put that crusier bell up again. been too long. didn't feel that heavy which is very good.

Bodyblade laterals

3 sets of 10/10

just pre hab

Floor handstands

5 sets of 6-8 seconds holds/ start against wall

these were tougher than expected and my shoulders were cooked.

triceps extensions black band

40, 30 15

datsit.Sisu

Presses and snatch holds

Woke up with the shoulder feeling really good from Thursday's snatch holds. But as soon as I started pressing ,even with the 16kg the left bicep tendon started moving around and the shoulder was not happy.

This was definitely a sign.A sign that I've peaked out on my pressing and need to re direct towards a higher volume of snatching relative to presses. that makes sense as that as what rehabbed my right shoulder into even being able to press again a few years ago. I got through the press work out but it's reached it's zenith. New protocol coming

7-8 am

full stretchout focusing on legs and hips.

8-9 am

one arm swing warmup

16 kg x 5/5/5 x 4 sets

long cyle clean and press

16 kg x5/5

20 kg x5/5

24 kg x5/5 x 5 sets

these went very easy but I had to hunt around for a left arm position that stabilized the shoulder. Strange as I ended up where I started at weeks ago. It's a moveable feast :))

one arm swings

24 kg x5/5

28 kg x 5/5

x6/6

x7/7

x8/8

x9/9

x10/10

these went strong and well although my left shoulder was still not happy and I had to conciously pack the shoulder to keep it stable.

Snatch Holds

20 kg x 30 sec

x 45 sec

x 60 sec

these were not easy although it felt perfect to do them My shoulder got more stable with every set. the overhead position gotten to via the snatch is somehow much different than that achieve with the press.I'm not sure why but I am definitely sure that it is. The snatch position is much better to stabilize the shoulder for me.

The left arm felt like it's old self and though the right side is better than ever you can see from the video how much tighter is still is.Will work up to the 24kg for time on these as well. I will cycle the weights and the corresponding times each week as well.

PBar handstands from floor

4 sets of 8 seconds

these were hard. almost the same muscles as the snatch holds, which were now very tired. :)) Pretty solid though and all from the floor. Nick spotted to a free hold.

datsit. Sisu

Clubbell swings and PBar handstands

had to get it in quickly today as the Dentist was right after work, Just a great day :))

My shoulder has really responded well to the snatch holds, amazingly so. When you have the right key the door unlocks easily.

Two Clubbell swings Superset with PBar handstands

10 lb clubs x 20 reps x 2 sets
10 sec handstand on p bars
15 lb club x 15 reps
10 sec handstand
20 lb clubs x 10 reps x 10 sets
10 sets of handstands x 10 seconds


this was harder than I thought it would be,mostly after the 7th set. I used the bosu ball to kick up with but got the last three sets pretty much right to a free handstand without tapping off the wall first. My shoulders were pretty cooked at the end as the pace was fast. I basically did the handstands and swings back to back and then took a minute or so rest.

Haven't really trained clubbell swings but since my shoulder was doing so well this last week I wanted to let it alone and not push it with the 20 lb swipes that were on the schedule. They were very interesting,not as hard as I thought but I did low rep sets. The 20's were tough to hold on to and keep the acceleration up. good work though. I can see how high reps with heavy weight could add up fast.

Ring Supports and snatch holds
8 second holds in a basic ring support supersetted with snatch holds with the 16 kg. First set of holds was 60 seconds long and then the last 4 sets were 45 seconds long.

this was a serious static strength day,lol. the ring supports were easy and strong and the shoulder stayed in the whole time. Snatch holds rock, used the GS well as it hands lower and is more comfy for time :))

datsit.Sisu