Easing back in.

It's been a long two weeks without a break. First the Primal Move cert two weekends ago and then the Max Barbell Workshop this last weekend. That means I missed two heavy snatch days back to back.

I could have played around with some bells at either cert but I never do that as it never seems to feel right. I take forever to get to my work weights and I hate to be rushed when training or do so with half concentration. I got in some presses last Thursday, of course, but pressing and swing/snatching is not the same for me.

I am NOT a hip dominant athlete and the "feel" for my legs and hips disappears amazingly fast,even after all these years. Not so , at all, with my upper body but definitely with my hips, even more so than my legs.
And with the hips go the back so I am extra careful

Snatch Vo2 is today's main workout but I knew that was not going to happen. I didn't eat or drink enough this weekend( never seem to) and I didn't need to cook my already sautee'd CNS. Nor play around with the 16 kg. I needed to restart my strength again and 5's are always my default rep scheme of choice. That a nice slow pace should push the reset button firmly.


One arm swings
16 kg  x5/5/5 x 3
20 kg x 5/5 x 3
24kg x 5/5 x3

These felt surprisingly strong and the groove felt perfect.That's my main thing, not losing this groove. The pattern, timing and rhythm are right for me and I want to keep it that way:))

Snatch
16 kg x 5/5 x 3
20 kg x 5/5 x 2
24 kg x 5/5 x 3

These felt very solid as well and the bell didn't feel heavy at all, in the hand or overhead. I was just barely 155 this morning and that's 3-5 lbs too light for me but my strength felt fine.

Dead stop swings
24 kg x 5
24 kg  x 2 swings and five dead stops x 3

these went well but I could start to feel my adductors wake up and I didn't want any of that.My body acts like it's never swung before ,lol.

One KB Rows
24 kg x 8 x 4 sets

strong

Belt squats
24 kg  x 20 x 2

perfect compliment to take some of the tension out of the hammies.

This is just what I wanted, a little heavy bell , light volume variety workout to ease me back into the program. I get one more week of training before I go back to MSP to teach the Bodyweight Cert with Pavel and Max. I should be perfectly back on track before I have to stop again but  I do love this cert:))



datsit.
Sisu/

LONG CYCLE CLEAN AND PRESS 5/5

This has been a long time coming. I've been dealing with this left arm instability, in one form on another for almost two years! First it was my tricep cramping on cleans back at Girya , then my left shoulder started clunking around and then I had to stop pressing with my left for awhile as it was just too unstable.

Enter rehab again and lots of myofascial release on the elbow flexors, particularly the brachio radialis and pronator teres and biceps insertion.Also tons of overhead stick work and stretches in extension. It kept getting better but it was still so unstable.
Plus, searching for some form that didn't irritate it. What once was my weak side, my right, became my go to side and it feels like I could press the 40 kg with it anyday. Don't want to jack that up though :))

The hip shift technique I got from Mike Davis DPT has helped take pressure off the shoulder joint itself and spread the load into the rest of my body as it should be in the press. It's NOT an isolation exercise but a full body lift and this technique really helps to do that.

This technique allowed me to build back up to todays' workout 24 kg x 5/5. This is my baseline strength level that I never want to not have. Minimum. Long or short cycle.The form is still not perfect but it is getting there and the weight felt very light.

have to do more cleans and holds to really solidify the start position

One arm swing warmup 16 kg x 5/5/5 x3


Long cycle clean and press
16 kg x  5/5
          x 3/3
20 kg x 3/3
24 kg x 3/3
         x4/4


And Glenn just KILLED it today, doing 5 sets of 3/3 with the 32 only to finish with a set of 3/3 with the 36 kg. Both were PRs. It's truly amazing how much progress this guy has had in just one year( almost to the day)!
The way he lifts, walks, moves, looks and acts is one million percent better than they guy I started with  365 days ago.
Plus is as hardcore as they come and Real Deal to the max and I KNOW I can AWAYS count on him to make the training. Come hell or high water.Or worse. Plus he's an uber experienced athlete, competitor and operator and has an eye. You can't buy the eye.You have to have it and then earn it even still.
Nice for me and I know I would not be in the shape I am right now if it weren't for being able to train with him for the last year.
Thank you Sir.


Belt squats
32 kg x 20
40 kg x 20
44 kg x 20
32 kg x 20

Yes! These felt GREAT and it is such a freakin miracle to be able to train legs again! The pump and fatigue in my quads only serves to take load off my overworked hamstrings and balance out the leg musculature. FINALLY!

KB Floor extensions
16 kg x 10,12, 14, 14

these felt great.

and for some reason I ended up doing this workout yesterday:


The last time I did anything like this was about 5 minutes on the eliptical bike 5 months ago and it almost immediately put my back into wonky town.
So I had no idea what this would do to me but I kind of got cornered into it and felt like I had to step up. Great idea, too after 12 hours of training in weird new positions this weekend :))

I've always said I was tougher than I was smart  and this proves it too:))

But just as I came out of the Primal Move weekend relatively unscathed, it looks like I survived the Vasper too :))

My shoulders are a bit achy but my spine is ok and that's what counts.

Here's more info on this very interesting protocol

http://vasper.com/

datsit
Sisu/

One arm swings

I have been giving my one arm swing training short shrift lately. Even though I did almost nothing else for near on 8 years prior to regaining enough function to do other movements I haven't done much lately.

It's been great to do two hand swings after all this time and heavy and fast snatches but I know that keeping my strength,form and condition in the basic one hand swing is critical.After training in Primal Move for 8 hours on Saturday and 6 on Sunday, flying home late Sunday and getting a solid 4 hours of sleep before getting up at 4 to work I knew Max Vo2 wasn't a smart choice for training today.

So we did one arm swings and I'm so glad.
They felt great and I felt like I had come home again.When my Saturday workout consisted of just one arm swings  my PR was 600 with the 24 and 400 with the 32( in sets and reps,of course) I really felt the power in this movement and today was nowhere near the volume but almost the same feel.

My groove is solid. And the one arm swing groove is THE key swing for snatch and clean power and I need to keep it up. What I think we'll do is alternate one week Snatch Vo2 workout and the next a one arm swing workout.It should't compromise anything else and I'll just make the 5 set jump every other week in Snatch Vo2

today 6 am


rifga stretch and primal move play 30 minutes


1 pm
 One arm swings
16 kg x 5/5
          x8/8
          x10/10
20kg x 5/5
        x 8/8
        x10/10
24 kg x 5/5
         x8/8
         x10/10
28kg x5/5 x 3 rounds

This went great. I thought about doing sets with the 32  but decided to play it safe. Haven't done heavy one arms in awhile and while I felt better than yesterday my body was still recovering from the weekend.

Two Hand Swings
28 kg x 10
32 kg x 10
36 kg x10
40 kg x 10
32 kg x 10

These rock and I'm so happy I can do them again. When I do snatch vo2 week I'll do kb rows but when I do one arms I'll do ballistic two hands and do power swings on saturday after 24 kg snatch work.
On the week I do snatch vo2 I'll do ballistic two hand swings on saturday.


One arm CB Shield Cast
10 lb CB x 10/10
             x 12/12
             x 15/15
15 lb CB x 10/10 x 2

these went great and my left shoulder held perfectly.

I had an amazing and transformative time this weekend at the Primal Move Cert. I felt very close to how I felt when I first discovered KB's: incredible energized, motivated and excited to read, learn, practice, absorb, master and teach this new system of movement.

It is so beautiful, in design concept, function and execution and it is pulling me in quickly.I have SO much information to study and learn that it is a bit daunting to see where I will fit it in but I will, as it is a priority; which means it will come first. Something else will have to drop off but this will find it's place.




datsit.
Sisu/

KB Press and Belt squats

LONG ass day and the workout was at the ass end of it. Nice and toasty here too so that makes things way more fun. Plus its supposed to be an easy day as I taper down for a long weekend of crawling, rolling and all kinds of other ground work at the Primal Move cert in Seattle . It's hard to get going when you're beat for a low key workout.

Plus I really didn't want my shoulder to go out right before I really need it so I was extra cautiously. It actually worked out really well, I did more than last week and figured out some subtle nuances thanks to Glenn's great eye that made a big difference.

One arm swings 16 kg x 5/5x 3
One KB press
16 kg x 5/5
20kg x3/3
24 kg x 3/3 x 5 sets
20 kg x 5/5 x 2 sets

one minor clunk for all those reps is not bad and really getting to feel where to set up so the shoulder is maximally stable was  nice. 5x5/5 is up soon and then it's back!

Hip Belt squats
24 kg x 15
32 kg x 15 x 4 sets

these went GREAT and it's crazy cool to feel my quads working again. These don't hurt my knees or my back and really let me get into the best possible position to load the legs.A nice side effect is that the added quad tension helps release even more hamstring tension.

Also all these months of wearing nothing but VFF is paying off. My feet have never felt so strong! My toes on my left foot are spreading out very nicely and ankle mobility is increasing very well too. I could grip the floor as I squatting like never before. About freakin time.
All those years of pointing my toes in gymnastics are finally getting reversed.

Reverse grip pushdowns
3 x 20

datsit.
Sisu

Snatch Vo2 35 sets of 7, backoff week.

And boy I need it. Even though the 35 sets weren't hard physically, they were tough mentally and I was anxious just before, well actually for an hour, knowing what was coming. 90 degree heat didn't help but that shouldn't be an issue.

I'm just always worried I'm going to lose my form but it held great and, excellent news here, my left shoulder was perfect all workout! No clunks, no impingement, nothing.The left side decided to use a different form today but that was fine with me as it didn't hurt and was back to resembling my right side again. Keeping the arm in as close as possible to the head really helps.

My proprioception has been off lately and the wider I reach left the worse the shoulder felt and the further left I went. It's always good to video yourself and see what actually is going on as opposed to what you feel is going on

Time to take a break now, next week and do a few weeks of slower work and higher reps. then come back to break 50 sets. That's what my body is saying and I'm listening. Plus I've the next two weekends of certs( Primal Move this weekend and Max Barbell impact after that) and I've got to taper a bit

8:30 am -9:30
full stretchout and Primal move style play. Getting ready. this felt great and my body felt the best it has in eons. Square Plumb and Neutral: my goal for years is finally coming to fruition.It's key for me to remember that my primary training is Flex/Mobility work, not resistance.That makes the rest even possible


1 pm
Snatch Vo2
35 sets of 7
16 kg
15:15
245 reps
8820 lbs

perfect work load. tough but no problem on the CNS

One arm KB rows
24 k x6/6
28kg x 6/6
32 kg  x6/6 x 2

have to stay ahead of Stina :))

these were good but still feel heavy.

Two Hand CB arm cast
15x 10/10
25 x10/10 x 4

perfect finisher.

datsit. 
Sisu

The Magic of the Kettlebell

Lots of people like to say the kettlebell is just a tool. A weight with an interesting handle and there's nothing magic about it. I disagree, with a 'bullet'. If one uses it just for grinds this is probably true. But you can swing it, and clean it and do the "Tsar of the Kettlebell lifts" the snatch with it.

And they are different. They are magic. As I say everytime I give a "What is the RKC" talk at a cert, KB ballistics have a unique and transformative effect on one's body. It brought me back from the dead. It transformed my wife from an obese person into an uber athlete at a time in her life most people are going backwards FAST.

And it's doing the same to the guy in the above video, Glenn Fortrin who is about to celebrate his one year of kb training in August. Glenn started off a client of mine and is now a training partner,one of my best friends, student and daily inspiration.

Glenn could barely move a year ago; was in constant pain from innumerable injuries and surgeries from a life of sport, military and law enforcement work( his list makes mine look insignificant) and basically zero options to regain the strength and stamina he had all his life.

We started with foam rolling and myofascial release, stretching, mobility work and, of course, the most basic( and most important) ballistic of them all , the swing.He took to it like a duck to water and hasn't looked back since. His movement ability has so dramatically improved none of his friends can believe it. He is basically out of pain. His work capacity is so much better I can't believe it and his body composition is changing daily. And he's just getting started.

But this week was special as he pr'ed in his Snatch Vo2 training on Tuesday, matching me for 50 sets of snatches with only 15 seconds rest between. Today he snatched the 28 kg strongly for 5 sets of 5/5 and we had to hold him back from doing more. He has pressed the 36 kg for triples and done 5x5/5 with the 32kg.

He loves this as he can feel himself getting better and stronger everyday. He seeks it like man who's hair is on fire seeks water :)) And it's only been really six months because the first six was spend doing mainly rehab work.

One of his goals is the RKC snatch test and I have NO doubt he will do it.
He never misses training and is ALWAYS ready to put all he has that day into the workout. I can honestly say I've never had a better training partner and I have had more than few very serious partners. None has his heart. You rock my man:))

I also had a great day although I was beat up hard this week. This is truly the ass end of the cycle and there is no doubt now. I was strong but seriously tired and not recovering. Perfect timing to back off as I have the Primal Move cert next week and need to get on the ground more next week and prepare for this sure to be demanding weekend of new and unusual movement and loading.

The one day of rest seemed fine and I stretched and mobilized very well yesterday.

After my one arm swing warmup, this:

 Snatch
16 kg x 5/5 
         x 3/3
20 kg x 4/4
24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
90 reps
4770 lb

This went well and I took care to keep my left arm closer to my ear and this helped a lot of things, mainly my shoulder stability. It's so important to video your workouts and analyze them. You never know what you will find/learn and many times we start to do things in technique we are completely unaware of. Especially in these types of repetitive movements.Here's the last set:

Two hand swing
28 kg x10
32 kg x10
36 kg x10
40 kg x 10
32 kg x10
28 kg x10
24 kg x10

Nice workload! and it felt strong and powerful. back ( knock on wood) has been tolerating these no problem.

One arm shield casts
15 lb CB x 10/10 x 3 sets

Definitely need to keep one arm arm and shield casts in this mix. It really brings out the weakpoints in the arms and shoulder complexes. Much better by the last set than the first on the left arm.


datsit
Sisu

KB Press

Seems that my left side press is back! I tested long cycle last week with my new technique and got through the workout with no 'clunks' so I wanted to see if I could do short cycle presses as well. Those have proved more difficult to avoid the shoulder instability but today went well.

What I did differently was to NOT use tension on the negative rep as that lat activation seemed to pull the shoulder down too much and cause a 'clunk'. I didn't let it fall but just guided it down. I did doubles to see and that was solid

One arm swing warmup
16 kg x 5/5/ x3


KB Press
16 kg x 5/5
20 kg x 4/4


24 kg x 2/2 x 9 sets

Shoulder was out a bit all morning but not from kb work.surprisingly it didn't act up on any set.It all stems from my elbow, actually, and all the tightness in my wrist flexors. thought I got all of it out yesterday but obviously not. no biggie.Just nice to be handling the 24 so easily again. The 28 is in the cards; almost used it today. I think I just have to keep the reps low for now.

Definitely felt like I found the right groove for my press today; really have to focus on keep the arm externally rotated throughout the entire rep. The hip shift and looking at the bell as I press really facilitates that

KB row
24 kg  x8/8 x 5 sets

these made the shoulder feel more stable each and every set. Used a supinating action on the row, finishing palm forward( or close)


Reverse Grip pushdowns
4 x 20

the reverse grip felt right.no clunking here, either

It was good to get the extra day of rest. Going from 50 sets of max to presses the next day was too much this week. the higher the reps go on Tues the more rest I will need. Just don't want to take anything away from saturday's snatches

datsit
Sisu.

Snatch Vo2 50 sets. recent pr

I knew this was going to be tough. I slept and ate well yesterday and had an easy day at work. Worse yet, last week's workout, just 4 sets less, was strong. I was doomed an I knew it :)) Plus it was seriously hot too, all the more fun.

But I had some extra coffee mid morning and focused hard on having a great attitude. My body was cooperating at least, with all the parts in pretty much the right places and really no excess tension or torsion in the main frame.

That, in itself, is a major win for me, by the way. If I get no more than this I will be happy. I swear.

But we got right to it when I got off work. No sense thinking about a beating, just get to it.

Snatch Vo2
16 kg
15:15 I go you go
35 sets of 7 (245 reps)
15 sets of 8 (120 reps)
365 reps
13,140 lbs!
Top HR 185-190

I should have turned the fan on earlier, it was a serious hot box in Stones gym today. I was ok for 35 sets  but I turned it on just to get some air moving. Didn't have the time to actually get any breeze on me but at least it wasn't just stagnant air.

I was suffering pretty early on but I just kept focusing on one rep at a time and form form form.At each part of the move just trying to it as perfectly and strongly as I could. Left shoulder not perfect and I realized,looking at video, that my left arm is drifting too wide. That will be a cue next week.

Hip Belt squat
24 kg x 20
32 kg x 20
40 kg x 15 

yeow yeow! who's idea was this? oh yea, mine. Not very good after max vo2 but the exercise and work load is perfect. I love this way of squatting  and the 20 reps really got the quads involved,even with my hinge power squat style. nice. knees and back were fine. more nice.

Handstands
5 sets of 10 seconds

these were easy and I felt light upside down, very rare these days. But my CNS was on High and this was it.

datsit.
Sisu!

These are the workouts that count.

The ones you DON'T want to do. I was feeling pretty beat up the last two day; nothing serious just the result of a lot of good training and a lot of hours at work. I thought I might sidestep the DOMS by training the day after Snatch VO2 but it didn't seem to work this week.

I think the increased volume of adding long cycle to the presses  was part of it.Again, not injured but fatigued. Slept well, ate well stretched out early and was mentally ready but things felt 'off' and I have learned, the VERY hard way, to listen to that voice.

My back was especially wonky, for the first time in forever after the two kb bent rows in addition to everything else. A bit antalgic so worked hard on psoas, opening the front panel and rectus on right side. Melt that fuzz, lol.

Neck, shoulders and traps were super tight too so lots of lacrosse ball work as well as laying across the rumble roller on cervicals.

Warmups felt heavy:))

16 kg x 5/5/5 x 3


Snatches
16 kg x5/5
         x 3/3
20 kg x 5/5 x 2
24 kg x 5/5/ x 8 sets
80 reps
4240 lbs



I really didn't know if I would even snatch the 24 today,things felt so off at the start. It just took me a bit to warmup and then I actually felt VERY strong. So strange to feel tired and strong at the same. I knew I didn't want to do too many reps, the last two weeks have both been recent pr's in volume and I have to do 50 sets of Snatch Vo2 on Tuesday as well. Good choices
Nick decided to go heavy today and did two sets of 5/5 with the 40kg
No problem when what is "heavy" to you starts at 500 lbs :)) 88 is just another weight.



Power Swings


These seemed like a good idea given my overall fatigue but I didn't think I would do a PR on it today.

28 kg x5
32 kg x5
36 kg x 5
40 kg x 5
40 kg x 5 ( pr)

These felt better than ever and I am so very happy I get to train this wonderful movement finally. Such a feeling of strength,stability and power all in one so basic exercise!

Capt America Arm Casts
25 CB x 10
35 x 10 x 2 sets

this felt hard, lol and probably should have stayed with the 25 lber but Nick and Glenn were killing it so my ego got the best of me. Not that bad, really.

Now to rest up and get ready for Tuesdays 50 sets.

datsit.
Sisu

24kg Long Cycle Clean and Press : fives.

I almost don't want to write this down in fear of jinxing it but I think my left side press is back AND my right side hasn't disappeared either! It could be a first.The left shoulder has been staying in place,mostly, through the night and the day  even after yesterday's snatching it was ready to go for presses today.
Although I was seriously beat
Seven clients back to back and the fatigue from yesterday starting to creep in I was just not that strong today but I got through the whole workout with NO CLUNKS AND I got fives on the left side press for the first time in months. Nice.
I thought that long cycle might make it better and it seemed to. I didn't pause between the clean and the press as I wanted to see how it would work at all first and then make it more strict.

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


Long cycle C /P
16 kg x 5/5
         x 3/3
20 kg x 4/4
24 kg x3/3
         x 4/4
         x 5/5 x 2
20 kg x 5/5 x 2!!!!

yes!  it was SO much FUN to do these again.and the groove felt right and very strong.

two kb rows
16 kg x 10 x 4 sets

these were harder than they should have been. I had thoughts of double 20 kgs but this was more than enough for day one.

Floor kb ext
20kg x 8 x 4 sets

ok, stick a fork in me, I'm done. FOOD.

datsit.
Sisu

Snatch VO2 35x7 11 x8

Not a bad workout at all. Came in pretty solid from the weekend and got a full hour stretchout at 6 am today. Back on track with my flexibility and mobility work and things are better because of it right away.

"Get on the Ground!" is my new motto, as it has been before and must be again. Get off the ball and the chair and get on the floor. Anything I do on the floor is good for me,even just sitting. Being full time in the VFF is really paying off everyday in so many ways; from foot and toe mobility and strength to better ankle mobility and mechanics and working it's way upstream to my knee, hip, back and, most important Gait.

I am walking much better as my feet and ankles work better and it's SO nice to feel like I don't have to think about every freakin step I take every day.Some  moments it's actually pain free and easy, lol.

What a concept.

We had 45 sets on the menu today and I wanted  10 sets of 8 if my shoulder and form held together.

It did. But I still can't count for shit.Even with a mechanical counter :))

Snatch Vo2
16 kg 
I go you go with Glenn
35 sets of 7 ( 245)
11 sets of 8 (88)
46 sets
333 sets

I SO like going I go you go as opposed to on that stinking clock.this is more natural and it allows me to go at the right pace for my form. I might get back to the gymboss but maybe not. I know we are a few seconds off on pace but I also know that I snatch at 8 reps per 15 sec even when I'm doing sevens and tend to hold the last rep a bit.

You also have to count pick up and set down time for the kb too. The main thing is being able to fit the actual 8 reps into the 15 sec window

But we miscounted and its 46 sets on the video so that's icing on the cake,lol. Technique held pretty well although it took me 10 sets or so to remember to really reach for the ground to lock out the elbow on the left arm. Once I did that the shoulder felt way more stable and then it was just about trying to breathe :))

Hip belt squats
24 kg x 12
32 kg x12 x 4 sets

THESE ROCK! It feels great to be able to squat with weight again and this is excellent. I am in the mirror so I can make sure I am square and using the left side equally. I can use the rack for balance and really concentrate on going as low as I can.

I also think part of the reason my legs feel better lately is stronger quads to balance out all the hamstring work I get with snatches and swings.


Floor Handstands
4 sets of 10 seconds

these were on and easy today. Hey consistent practice makes you better . Who'd of thunk that?

Military presses tomorrow. :))

datsit.
Sisu

24 kg Snatch ladders, 2 hand Swings and heavy clubs

Well I think I might have done the impossible and pushed my left shoulder back into place without knocking somthing else 'out' in the process :)) Usually I can 'fix' one part of my old frame but when I do it's inevitable, it seems, that something else gets  moved out of neutral as a result.

This has been going on forever, always with the goal of making myself as symmetrical as possible; chasing 'square, plumb and neutral'. But it seemed a very elusive goal. To wit, my right shoulder was 'out' for years, and my left was my solid, stable one. My 'demo' arm, if you will.

Then, almost as soon as the right side settled down, the left side started giving me grief. But now, finally it seems that I am as close to neutral everywhere as I ever have been!

It was so much easier today snatching on my left not so worried that I could sublux on any rep and that my overhead position was just not solid. Didn't have to do ANY band distractions to put it back in OR my hand,wrist, forearm stretch to get things to stop spasming. Nice.

As I wrote about last week I changed the groove on the left side and it's working great. A key element here is thinking of 'reaching for the floor' as I pass through the bottom position to make sure my elbow locks out as  much as possible. Not locking it out is at the root of a lot of the shoulder issue. Just like my knee my elbow is not usually fully locked out( with this because of my arm carry angle and the need to swing the kb midline and NOT a bad joint) and the flexors get too tight and put too much pressure on the elbow, and then, upstream into the shoulder.

Relieve THAT pressure and the shoulder behaves.


6:30-7:30 AM

full stretchout. taking this MUCH more seriously lately too and can really feel the difference in my whole body
8 am


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


Snatch
16 kg x 5/5
         x3/3
20 kg x 5/5
24 kg x 6/6
         x7/7
         x8/8 x 3 rounds
126 reps
6678 lbs

nice. Both sides technique held up well. lean, bend and reach on the right and lay back THEN lean bend and reach DOWN on the left. It's crazy but it works and that's what counts. I spent a LOT of time staying really focused on each segment of the rep to make sure it was  just what I wanted. The 8's were no problem and the volume is getting there too.

Two  hand swings
32 kg x 10 x 7 sets
70 reps
5110. lbs

strong here too. Been pushing the weights up here a lot lately and just wanted to use a medium heavy bell and make sure the power and acceleration hasn't suffered . This is a perfect weight for me for both aspects. Heavy enough to challenge me but light enough to move fast.

I haven't forgotten how much a gift it is that I can even do these at all regularly much less with decent weight. It's been a long time coming but I don't quit:))

Two hand CB Shield casts
25 lbs x 10/10
35 lbs  10/10 x2 pr!


this is great. it felt strong today  and I've never done two sets of 10 with this and they have never been this easy.

Also, been living almost exclusively in my VFFs and I know that's making a tremendous difference in my foot, ankle and knee mechanics and overall mobility and stability and that is helping my gait tremendously.I'm standing much differently on my feet as well now too. it's very good.A hint of lower body balance :))

datsit
Sisu

24 kg presses, singles and doubles.

Actually got the workout in today, just one day after snatch vo2, as planned. I do think hitting it today versus letting the DOMS fully set in tomorrow is a better idea, all around. Not as sore as I will be and it loosens me up more for tomorrow and friday.

Still playing with technique of really shifting the hip under the bell as I press it but today experimented with actually stepping forward a bit, like Pavel has it stance in this pic from the cover of ETK

It worked extremely well and I easy got  6 sets of presses with almost no shoulder instability. Even a solid set of 4 reps which I could have done five. My right arm feels like I could press with it all day. Don't want to test it. It's my only good side now :))

one arm swing warmup: 16 kg x 5/5 x 3( tops of forearms surprisingly sore from yesterday)

Mil Press
16 kg x 3/3
20 kg x 3/3
24 kg x 2/2 x3 sets
         x 3/3 x 2 sets
         x 4//4 x 1 sets

No problem! It will take even more getting used to but there is definitely a groove where the shoulder is very happy. Not a wide groove but it exists! That's all I need; one path. It's enough. I also have to really engage the lat to make everything stable. It's got to be JUST right but it's there.

Double kb press
2 16s x 3
2 20s x 3
2 24s x 3 x 4 sets

I guess we were in the mood to press today.On this I tried to do the same basic thing with my pelvis; really push it forward by tightening glutes to create a platform( Glenn) for my elbows to stay under( kind of a bastard of Hardstyle and GS positions)


I can see in the video that my left elbow flares out much sooner than my right so I have to fight that even more. I also have to keep the bells in even closer. the lockout position reminds me of my handstand

One KB row
32 kg x 5/5 x 4 sets

Man this was heavy! Need to recycle this now.

Floor kb extensions
16 kg x 10 x 4 sets

Glenn used the 24 kg but my arms were shot. this was the perfect weight.

at least I am going in the right direction with my presses, they, and the shoulder stability is getting better, not worse which is all I care about: direction, not speed of improvement.

datsit.
Sisu

Snatch Vo2 35 sets of 7, 5 sets of 8

Man it's like back in the old days, 90 degree heat in the Courage Corner and lots of sets of snatch vo2 to do.
There would be sweat. I was hoping there would not be blood.
 I was seriously sore from Saturdays training,in weird places which always worries me but I spent plenty of time on the floor for a change the last two days ironing them out, and by the time it came to train I was ready.
ANd so was Glenn,he's getting used to this diabolically form of met con torture and that helps.

My main concern was getting my form down on my left side, which differs from my right. Not much but just enough so that if I don't do it right my shoulder is not as stable.  So I did it right:))

This means laying back a bit more before the drop, keeping the arm closer to the ribs and breaking later. Minor details but the devil is in the details it is said.

Worked great and relieved of the worry of what would happen with my shoulder each set I could really get into the workout in a way I haven't in a long time.

One arm swing warmup
16kg x5/5 x3


Snatch Vo2
16 kg
I go you go (15:15)
7 reps per arm
35 sets of 7
5 sets of 8
285 reps
10,260 lbs

solid work! I truly associated the whole time and focused on technique each and every rep,especially on left. 50 sets next week, time to step this up before I go travelling again.

Hip Belt Squats with KB
16 kg x10
24 kg x 10 x 3 sets
         x 12 x 1 set

thought this would work and it did! Just strapped the kb to the IronMind hip belt , held onto the power rack and squatted! it worked well. Medium stance, toes forward and hips back as I descended. We'll see what fall off tomorrow but the knee said yes today. As well as the quad! Nice.

When I did this exercise in the past I gave up on it because I couldn't figure a way to get enough weight on the belt AND get deep. Not a problem now. This TOTALLY takes the lower back out of the squat and puts all the load on the quads and hips. Take out the balance component with the hands on the rack and it might be just what I need to regrow some left quad muscle!

Even when I was doing a complete wide stance, low bar, knee wrapped, suit bottom power squat I had way more leg size than I do now and my knee is not much better. My back yes, but not my legs. time to change that. Perhaps this is it.:))



Handstands against wall 
5 sets of 10 seconds

much better this week. basically a tap off into a free HS hold. much less stress on the wrist and forearms this way. I can only go into free kick ups after I've really built my base back up on these.

KB Presses tomorrow!

datsit.

Sisu

Snatch 5s

Missing last weeks snatch workout made todays' 24 kg work that much heavier, lol. Amazing how fleeting strength can be. I could do it, but it didn't feel easy. That's why I went to default five rep workout, my foundation, my base training. The number that always seems doable and strong.

Doing sets of 5/5, while easy cardiovascularly, is definitely not EASY, especially when done for multiple high sets. It just catches up with you after awhile, and, as Tracy says, it's harder to put it down and pick the bell up a lot than it is to just keep going.

That would be true for this weight except there isn't that much option to 'just keep going' ,lol. Perhaps double the reps but that's about all I want to do.

Left shoulder has been great all week and then it went out a bit this morning, moving a box around in the bathroom,lol. It was ok but it wasn't really sitting perfectly and my left side felt more tentative than it has in 2 weeks. No worries, it's right now. Just have to really spend the time stretching out the elbow flexors and it sets. but really? a stinking light box?

6:30-7:30
full rifga stretchout. have to get back to taking this more seriously again. Going in the right direction this week


8 am Snatch
16 kg x5/5 x2
20 kg x4/4
24 kg x 5/5 x 10 sets
         x5/5/5/5 x 1 sets
120 reps
6380 lbs

Definitely was some work. above video was from set five. Didn't really get 'warmed up and in my groove til set 8:))


Two hand swings
28kg x10
32 kg x10
36 kg x10
40 kg x10 x 2 sets



Glenn playing with the Bulldog. He really has found his lift here and says it reminds him of squatting! I feel the same way and it's so gratifying to watch him get stronger each week on this of so basic of all the kb swings and to be able to train it myself! finally!


Two hand CB Shield cast
25 lbs  x10/10 x 4 sets

these were the perfect ending. The 35lb'er was not on the menu today. Smart move.Bodyfat is way down and weight was 159 this am. Pretty happy with both right now.

datsit.
Sisu.

28 kg Press!

About time. It's been over a year since I've pressed the 28's it seems! Crazy it's been that long but my left shoulder has gotten progressively worse since then. It's basically subluxed; when you have super lax joint structures and tight and unevenly tight muscles that pull hard on the loose joints, things move. A lot.

But I am SISU and Never Quit and it seems the shoulder is back where it should be and hasn't pushed anything else out as it went in. We'll see but today was solid. That along with my knew position to press fun and it was a strong workout despite being a day late, late in the day ( for me) and after a tough work day.

Glenn kicked ass too and did 5's with the 32 no problem on his last set and killed the 36 after that! crazy strong position

This is video from my strongest press with the 28's last April


If the shoulder would stay put that would be no issue. I did 5 on my right on the 5th set easybreezy :))

KB press
one arm swing warmup: 16 kg x5/5/5 x 3


press
16 kg x5/5
         x3/3
20 kg x 3/3
24 kg x 2/1
28 kg x 1L/2 R x 4
         x 1+ miss on L/2 on right; miss judged hip position and shoulder moved on second rep.Ack/
         x 1L/5 R :)) couldn't resist
20 kg x 3/3

Needed some practice with my hip position but the key seems to be not just pushing it out to the side but forward at a 45 degree angle. It doesn't look that big an angle on the video but that has to be my thought or else I don't get the right support under my shoulder

Just like my bench press; if I wasn't in the perfect position FOR ME, then it wouldn't go. If I was I had leverage and then it was about strength, not joints.

I felt like I could have pressed all day with the right, just lats and triceps and NO shoulder pain or restriction.

One KB row
28 kg x 10/10 x 3 sets
         x 8/8

these are getting very strong very fast!

Floor KB extensions/ dead stop
20 kg x8 x 4 sets

definitely much stronger on these with no shoulder issues!

Feel way better at the end than at the start!

datsit.
Sisu

Back to normal. Snatch Vo2 35 sets of 7

It's weird how not training does NOT make me feel better. Not looser or more mobile, more recovered or have more energy. Just the opposite. And standing for 10-12 hours on hard surfaces hurts my knee and back way more than walking on them.

Actually, that's a pretty cool thing to be able to write,that it's finally easier for me to walk than stand.Progress indeed. Slow, for sure, but totally in the right direction. And to me that's all that counts.

And missing even one workout makes me lazier right away. I didn't want to do this workout today but I KNEW I would feel immensely better as soon as I had. And I did.

I also knew that I had to start back slowly today as my body felt extra 'weird', extra 'all over the place' structurally.

But I got a full hours stretchout this morning from 6-7 which helped a lot and made sure to do a lot of bodyweight hinges today throughout the morning as this really 're sets' my body.Air swings rock! Plus, I wanted to make sure I didn't lose my swing/snatch groove.

Snatch Vo2
"I go you go" style with Glenn
16 kg
35 sets of 7
245 reps
8,820 lbs
20 minutes

Just a wee bit slower than 15:15 but I don't care. I get in trouble when I try to go too fast too early in a cycle and this was better. I did my seven reps as fast as i could while STILL really focusing on all the important cues for me: lean,bend, pop, pull.

If I lean as I descend in the swing or snatch I sit back, then to load my glutes and not just my hamstrings I have to think 'bend the knees" and my hips load. Then pop the hips and the bell floats THEN pull it in with the upper back. Then the effortless punch through.

Franz Snideman Sr RKC made a great observation at this weekend's Re Cert in San Diego that a caandidate was 'swinging on her hamstrings and not her glutes' as she had no knee bend in the hinge. That NAILS it. One can swing or snatch stiff legged just fine, but the power source will be the back and hammies and not the glutes and all the others in the posterior chain. Just a little knee bend is enough. I think of it as "shock absorbing" the load.

Wall Sit
bodyweight x 30 sec
2 8 kgs x 30 sec x 3 sets

Trying this to find a quad exercise to build up my weak left quad and not tweak my knee a well as  help de load the hamstrings from all this swing snatch work. We'll see tomorrow.

Floor handstand with spot
5 sets of 5-6 seconds

Rough! wow haven't done these in 3 weeks or so and I can really  tell. Totally lost on timing but came back better by the last set.

Feel normal again.:))


datsit
Sisu

Finding Leverage

This is a picture of me pressing a 24 kg bell in 2005, about the time I got my RKC. I tried to copy the picture I saw of Pavel on the front of the classic book the Russian Kettlebell Challenge. Hip out, vertical forearm, looking at the bell as you pressed.

 This position made sense to me, much like the vertical arm I used to use when I bench pressed. I always knew when I was doing it wrong and not pressing from my whole  body  but my shoulders and pecs because my shoulders screamed!  They would not tolerate an isolation press and this is what I've been feeling while searching for my groove on the kb military press

The KB military is NOT a  'shoulder' press but a full body lift. having the hip under the bell is what makes it this whole body lift;otherwise the bell is literally 'hanging off nothing' as you press it. I have been searching for a technique that wouldn't make my delicate left shoulder rattle around as I pressed and then I saw Michael David DPT do this:


and realized what was missing in my press; getting my hip UNDER the weight as I used to. Michale has a pretty pronounced rotation in the transverse plane but he is NOT side pressing. There is NO bending in the frontal plane, which is what makes a side press a side press.

Yet he is clearly rotating almost as if he were starting a bent press or a windmill; his hip is definitely getting under the weight early. I played around with this idea last night with no weight, just the movement and I KNEW it felt right.

Especially because my shoulder subluxed sometime yesterday afternoon and it was forward and achy. I only got about 4 hours sleep because it woke me up at midnight and yelled at me to try to release some of the jacked up tissues, which I did , but I still got very little sleep.

SO today's workout, a press day no less, after yesterdays volume and no sleep was in doubt. But I wanted to try out this technique so I thought I would go in and play a bit and see what happened. What happened was a wonderful epiphany about my press, my shoulder issues and the importance of real leverage.
Here's the video my set with the 20 kg

I was VERY happy with this as I went through the entire workout, short cycle no less with just one minor 'clunk' and that was when I DIDN'T kick my hip out enough!

I experimented with starting with my hips square to the front and then moving into the hip out position, ala Michael, but settled on holding it out as I pressed.

And it was short cycle which is usually much more destabilizing, mainly because I wasn't in a stable rack position! Go figure.

here's the workout:

One arm swing 16 kg x  5/5/5 x 3 ( very good, left shoulder felt stable right away)

KB Press
12 kg x 5/5
16 kg x 5/5 x 3
20 kg x 5/5 x 3
24 kg x 5/5 x 2

these felt amazing and they did for Glenn too; he pressed the 32 kg for doubles effortlessly and felt the same thing I did, increased leverage and decreased shoulder involvement. Actually less FRONT shoulder involvement but MORE lateral delt. Perfect!
 It was easier to keep the forearm vertical, the shoulder packed and the lat engaged. AND the bell always felt like it was in a good leverage position. CRAZY! Good

I wanted to keep going, to keep playing with it, but knew better. It was crazy, actually, do even TRY to press today, after all the pain last night. But I also knew that if I got into the right position, and moved correctly, things would feel better, not worse, as they usually do when I do things right. That my body likes.

It always tells me I just have to listen :))

One KB rows
24 kg  x8/8 x 4 sets


db kickbacks
2 12 lb x 12 x 4 sets


nice!  Now I get two full days to rest( and sleep) mobilize and get ready for a great day of kb instruction in La Jolla!


datsit.
Sisu/NeverQuit

Snatch Vo2 , taper week.

gotta stay calm

Took this workout as a taper week workout, as I'm am supposed to do, right before a cert. We go down to San Diego Friday to do an RKC Re Cert at Revolution La Jolla with Franz Snideman and Yoanna. Have to be fresh as it's a long day teaching and demo'ing and a long weekend as well.

So that meant 40 sets of 7 only and no 8's. No problem. But I felt creaky and a bit asymmetrical and knew it was good to be stepping back.We've been killing it and it's great but I'm feeling it too.High speed, high intensity and high volume work, regardless of the light weights, can really add up.Especially week after week. Especially where you're old :))

SO:


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

These went well , HR was around 160-165 and respiration was not that bad.My as I said, I felt creaky.

Two CB swipes
15 lbs x 10 x 5 sets


tired, just got these done.

Triceps extensions, bands
4 sets of 20-15

Clean and press day tomorrow. We'll see if this day early schedule will work.

datsit
Sisu/NeverQuit

Top of the peak.

All three of us showed up today pretty tired. Feeling strong but just not peppy. A sure sign we are ending this part of the up cycle and need to back off a bit; both in intensity and volume.

Perfect timing for me as I have a re cert next Saturday and should take this week lighter, as  usual before a  cert.I thought that the two days between workout( wed instead of thur) would result in more recovery but it didn't.

I don't know if it's because we've peaked or it didn't help and double up on DOMS instead of bypassing it :))

Either way it was a solid but cautious workout as everything felt 'creaky'. Nothing out but just tired.


Snatch
one arm swing warmup: 16kg x 5/5/5 x 3
snatch
16 kg x 5/5, 3/3
20 kg x4/4


24 kg x5/5
         x 7/7
         x10/10 x 3 sets!
         x5/5
         x 7/7
 108 reps
5724 lbs

wanted 110 or 115 but thought better of doing another set of 10/10 as my gut said no. So I listened. My concentration wasn't perfect  and while it was great not to be scared of the weight and the workload  and just treat it like a work weight instead of a max weight I also didn't want to dis respect it ,either.
nice to get three sets of 10/10 too. One of my goals is to get my 100 snatches each week with 5 sets of 10/10. That should be my floor , my baseline from which I can peak. It's coming :))


Two hand swing
28 x 10
32 x10
36 x10
40 x10
44 x10

Easy! This was the heaviest two hand swing I've done in months so that was nice. I had planned on 5 reps, just to touch the weight but it was so strong I continued. That's what was strange, I felt strong but tired at the same time :))

Two hand arm casts
25 x 5/5
35 x5/5
     x10/10

these felt strong too but I was done

datsit.
Sisu/NeverQuit

Long cycle clean and press, a day early

Had to get it done a day early today as there is just no good time to train tomorrow. I was seriously wiped for a few hours after yesterdays CNS snatch assault but felt fine this morning. Plus I was hoping to skip ahead and miss the DOMS that I knew was coming :))

5:30-6 am
 decent stretchout left calf is a but tight and don't have time to get it all out before work

1 pm
One bell clean and push press
12 kg x 5/5
16 kg x 5/5 x2
20 kg x 5/5/

no go, the form felt fine, very strong position now but the left shoulder wasn't stable on the first dip, which was the point of trying this style, maybe skip over the unstable aspect but it was a non starter.


two bell long cycle clean and push press
2 16kg x 5
2 20kg x 3 (clunks :((


Two bell long cycle clean and press
2 16kg x 5
2 20 kg x 5 x 5 sets

these felt good with no clunks and pretty stable. couldn't decide on head/eye position though. both straight ahead and looking up at the bells felt good. I think eyes on the horizon will help my lack of overhead mobility more than looking up; although the lookup position makes it more like an 'incline' press and I don't need as much overhead mobility.
Have to experiment more.

two bell swings
2 16's x 8 x 2 sets

never liked these. I have to go too wide and feel awkward with no good power spot or leverage. Just playing around

One KB Row
24 kg x 8/8 x 4 sets

these were surprisingly hard! short rests too. I go you go.

Floor KB extensions
16 kg x 10 x 5 sets


triceps were very tired from everything yesterday and today but this exercise continues to work

30 Deg DB lateral
12 lbs x 3 x 10/10


I need to do something for the supraspinitus and this seems like a good one if I'm too lazy to bring the bodyblade home. no shoulder irritation either.

datsit.
Sisu/NeverQuit

Snatch Vo2 40 sets of 7/ 7 sets of 8

This was tough. Good  but tough. The extra sets of 8 really got my HR into the 175+ zone and I haven't been there in awhile. It's where I need to be to really get my cardio up but I still have plenty of base line work to do to be able to get there safely with more 8's.

Either way you cut it it was a solid workout; my groove was there, the body held( even the shoulder stayed where it should) and I wasn't really hurting that much, til AFTER the workout when I went in the house, layed down on the mats to stretch and just LAYED there for 15 minutes, my CNS too beat for me to move,lol.

Moving fast is tough on the CNS, combined with short rest intervals and it's murder.But nothing gets me in shape faster so it's time to suffer on :))

Snatch Vo2
one arm swings 16 kg x 5/5/5 x 2
15:15
16 kg
40 sets of 7 280
  7 sets of 8 56
336 reps
12,096 lbs ( most workload lately)

This is always just hard, even when you are in shape for it. Just stand and deliver for 20-40 minutes straight, sprinting those reps as hard and fast as you can, working every inch of every rep.Power and speed personified. This is my favorite and most hated workout at the same time.

I love to have done it.:))
But it's just hell doing it and if you're not dying, out of breath, you're not doing it right and I know that.
Sometimes though, it's just hard to kill yourself again and again by your own free will and volition. Even for the greater good( strength).

But it doesn't kill you, Just makes you stronger.

And it's the same each time.

two hand swipes 
25 lb cb  10/10 ( left shoulder didn't like)


two cb swipes
15 lbs x 12 x 3 sets


one db french press
15 lb x 10/10
20 lbs x 6/6 x 3

done. tomorrow is long cycle clean and press. can't train thursday, have  dentist appt. so it's one day early. got to prepare:))

datsit.
Sisu/NeverQuit

24 kg snatch, two hand and power swings

I knew it was going to be a good workout. Usually waking up feeling good is a cause for concern but today I knew it would not be. I stretched out well and felt ready to go. No tweaks, no worries. Felt strong and prepared.

Snatch
16 kg x 5/5 x2
20 kg x 5/5


24 kg x 5/5
         x7/7
         x10/10 x 3 rounds
132 reps
6996 lbs


These were strong and easy. A recent volume  pr and the pace was fast as well.

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

SOLID! SO happy to be able to train these. No balance issues even with the 40kg. Finding the groove.

Power Swings
24 kg x 5
28 kg x5 x 3


these went great. Haven't done them in ages and last time it tweaked my clavicle, Figured it out and now these are back in the rotation! Wanted to go lighter and really focus on power and acceleration. Next, jump stretch bands on the bell!





Two Hand CB Shield Casts
25 lbs x 10/10 x 3 sets

easy. Really feel like I have some solid momentum going

Long cycle Clean and press, doubles

I was determined to make this double press workout work today, no CLUNKING of the shoulder. And I got close.I thought I was using a thumbs up grip in the bottom portion of the downswing but the video shows differently.
Except for the first backswing I am internally rotating the grip at the very end. Want to NOT do that, I think it will help position at the top

Long ass day, non stop from 5 am until 2pm when I went straight to the gym. Thank god for Glenn he just kept the momentum going for me

One arm swing warmup 16kg x 5/5/5 x3

Double Long Cycle Clean and press
2 16's x 5
          x 3
2 20's x 5
2 24 x 4 x 5 sets
2 20's x 5
2 16 x 8

Used a heads up technique for the first three sets but got a bad adjustment on the third set so went to the eye and head position show above.This was the second set:


The down sets were perfect and without adjustment at all. A good sign.

Floor KB extension
16 kg x 10
20 kg x 6 x 4 sets
16 kg x 12

these still are working well and the 20 kg sets were much stronger than last week

One KB rows
20 kg x 8/8
24 kg x 6/6 x 4
20 kg  x10/10

these were strong and easy too. I expect this weight to go up fast. No reason The Beast won't be rowed sooner or later


datsit. 
Sisu/NeverQuit

Snatch Vo2 back off day

Thought for sure I was getting the flu or the stomach flu yesterday. Barely ate anything and was just trying to survive for most of the day so I didn't even expect to be able to do this workout today much less advance it but it turned out fine.

Not eating much yesterday help flush out whatever the issue was and I felt better than normal, even, today! Very strange but hey, life is more than strange,almost always.
 Got in a protein shake and bar during the morning to try to catch up, calorically and these always digest most easily for me.

In fact it's time to add a morning protein shake back into the mix . But even though I felt good going into the workout I knew I would back off , volume and intensity wise.


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

this was easy, but the right workload for today. Went in "I go, you go" fashion with Glenn

Goblet squats
16 kg x 5 x 4 reps
went a bit wider.  these are coming along.

One arm db french press
15 lbs  x10/10 x 3

band extension made my shoulder de stabilize so I chucked them for these. these are tough and really  got the long head.


1 CB shield casts
10/10 x  3 sets

easy.

datsit.
Sisu/neverQuit

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

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

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

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


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

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

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

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


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

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

Capt America Arm Casts


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

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

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

datsit.Sisu/NeverQuit

Double press long cycle triceps and rows

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

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

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

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

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

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

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

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


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


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


Floor handstands


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

Tooling along; snatch Vo2 45 sets / goblet squats

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

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


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

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


Goblet squats


5 sets if 4 with 16 kg

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

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

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


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

Floor handstands
5 sets of 5-8 seconds

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

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

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

datsit
Sisu/NeverQuit




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

24 kg Snatches and Two hand swings

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

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

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


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

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

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

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


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


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

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

60 minutes, quick and dirty.

datsit
Sisu/NeverQuit

Don't think, just go.

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

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

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

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

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


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

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

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

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


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

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

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

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

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

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

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

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

datsit
Sisu/NeverQuit

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

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





Snatch

warmup  16 kg swings x 5/5 x 3

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

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

Pbar handstands
5 sets of 5-8 seconds

Left side windmills
16 kg x 3 ,4,5

Right side arm bar
16 kg x5,5,5

these went really well. that was it . plenty

datsit.
Sisu/NeverQuit

Snatch 2 hand swings and heavy clubs

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

Recovered well from Thursdays workout all systems were go!

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


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


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

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

Two Hand swings
28 kg x10 x 5 sets

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

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

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

floor handstand
4 sets of 5-8 seconds. 

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


good day

datsit.
Sisu/NeverQuit

Double Presses, CB swings and the RKC Arm Bar

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

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

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

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

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

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

Two CB swings

2 x 15,17 20, x 2 rounds

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

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



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

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

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


KB Arm Bar ( per request)





datsit.
Sisu/NeverQuit

Back to Max

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

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

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

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

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

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

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

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


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


Floor Handstands


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


datsit
Sisu/NeverQuit