"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Great weekend in Seattle watching Tracy achieve her level 1 rank in Kettlbell Sport- 122 jerks and 198 snatches with the 12 kg. More than enough to push her forward into the 16 kg class! A short trip but usually more than enough to slow me down but today had a great workout instead. Glenn was back from work stuff last week and it was hot enough to actually sweat again, how cool! ( pun intended.)
Watching all that GS made me realize even more how much of a Hardstyle KB athlete I am. I want to use the kb to increase my power, strength speed and muscle development. Watching the gireviks move their body around the kettlebell instead of what we do: make the kb move around OUR body brought home the point even more than normal. Hardstyle kb training is as close to a cross between powerlifting, bodybuilding and sprinting as I am going to get and the weapon of choice for that has to be THE SWING.
Not the snatch. I've been in love with the snatch ever since I first discovered it and hung onto it's athleticism like grim death as all other forms of athletic endeavors disappeared for me. But I made a vow not to snatch over 24 kg in weight and I HATE high rep sets so I've decided to re focus my focus on SWINGs and not snatches.
I even think I am going back to max Vo2 training with the 16kg. Since I can't go heavy and I hate going long I might as well go light and fast. We'll see. For right now it's back to the swing and the press as the mainstay's of the program and here's hoping my press stays together. Either way though, the swing's the key.
I can train it heavy and hard and not worry so much about injury. I can do one arm, two hand, two kb and hand to hand,plenty of variety.It's a big mindset switch but I think it's time to let go of the snatch as the centerpiece. My shoulders will just never have that easy overhead position no matter what I do. They'll get better but the heavier slower snatches demand a strong overhead fixation and I just don't have it. It's easier in the press for me.
Anyway: Two hand swings 20 kg x 10 24 kg x 10 28 kg x 10 32 kg x 8 36 kg x 10 x 12 sets 120 reps 9600 lbs Clean and press 16 kg x 5/5 20 kg x 5/5 24 kg x 4/4 28 kg x 1/1 x 2 ( strong!) first time with left arm in awhile 24 kg x 5/5
these were definitely in a loose style but that was alright. I just wanted to make sure my shoulder didn't de stabilize and the longer holds have, in the past, been problematic. these were good and the weight felt light. Haven't practiced much so I have some work to do there.
Belt squats 32 kg x 25 x 3 x 30 x 1
nice pump! still love these. Very excited about this new direction. this will let me go much heavier and get much stronger than the other focus.
Going to Seattle tomorrow to support Tracy in her first KettlebellSport full biathlon competition and had to get the workout in today. Not quite recovered from Wednesdays two hand swing fest but I wanted to get something in. Decided to lighten it up and bit and it's a good thing as even light felt heavy :)) Sure sign I made the right decision.
Got a full stretchout early this am and felt pretty good all morning but just tired again when it came to train. No biggie just another day at the office. I would feel better leaving than coming in and I did,always do.
Snatches 14 kg x 5/5 x 2 16 kg x 5/5 x 2 20 kg x 5/5 x 6/6 x 7/7 x 8/8 x 9/9 x 10/10 x 8/8/5/5 x 6/6 138 reps 6072 lbs
this looks better on the page than it felt. my hips are not feeling as square as they've been and I need to figure that out.this was just work.
One arm swings 28 kg x 5/5 32 kg x 5/5 40 kg x 5/5
lol, that's crazy! what was I doing swinging the 40? especially jumping from the 32? i was in a rush and NEEDED to one arm that 40 kg at least but it was NOT smart. Thank goodness it went well but that was not a smart move.It wasn't that hard though, lol.
datsit. Just a short one but needed to do something
Given how jacked up things have been the last two days I didn't imagine this workout. It's hot again here and although I love it, I'm not adjusted to it yet. Another solo day and just plain tired coming into a fasted workout. Nice combo.
But I was determined to just do a few heavy sets and be done with it. Kind of what I did but not how I planned. Got the right shoulder to stay in place and my left hip too. A nasty reminder of how my daily life was just a few years ago. I ain't plannin' on going back, that's for sure.
I did get a solid hour+ of stretchout in today and that helped a lot. As usual I need more of this not less.It always makes a positive difference and I have to remember the phrase that really started my entire re hab for real:" GET ON THE FLOOR".
Daily. As long as I do that and do whatever my body tells me needs working on that day I go in the right direction. Too much time on my ass in a chair and bad things happen. Just that simple. Just get down and on the floor and crawl around, roll around. sit around.
Two hand swings 20 kg x 10 x 2 24 kg x 10 28 kg x 10 32 kg x 10 36 kg x 8 40 kg x 8 44 kg x 8 48 kg x 8 82 reps Down the rack set: 48 x8 44 x 5 40 x 5 36 x 5 32 x 5 x 2 rounds 56 reps 30 reps on last set 168 total reps. wow way more than I thought. ncie for third round did the same but took 30 sec rest/sets and I did 10 reps on the last set of 32 kg
30 reps on
this KICKED MY ASS but it was over fast.
Snatch holds 16 kg x 30 20 kg x 30 24 kg x 30 16 kg x 30
this was very tough today. had allusions of longer sets but this was it. tighter than normal on my right today. no surprise but not much fun
Sled drags something new: continuous walk. About 3/4 of the block out, stopping twice to catch breath, and then return. then another 200 ft. different than the shorter sets. interesting. no idea, really about distance but it was solid effort. Love this move now. forwards only for the near future.
Sometimes you just have to re boot the computer to get things settled down and running straight and most of the time you ( I) just have no idea why it works, just that it does. Had to do that with my training today and it came out of the blue, just like a laptop that develops a mind of its own.
After Saturday's solid training and an easy day Sunday( which included stretching although I could have done more) my right triceps started aching in the middle of the night and when I got up I realized my whole right side of the shoulder girdle was not happy. My first rib seemed out and nothing seemed to sit right.
It took me years to get out of that and I wasn't happy this morning. I figured it was the heavy one arm clubs( which have given me problems off and on forever) combined with everything else. Plus washing the car on Sunday with lots of circular reps,
A simple car wash shouldn't push me over any ledge but it may have, despite my not liking the idea of it. But any way here I was and it was not fun. Especially with a brand new client at 6 am and a lot of drills and skills to demo.
I got a solid 40 minutes of stretchout in but it wasn't enough. The back knobber found some nastiness in the rhomboids and that helped but it took awhile. When I got the gym my plan of heavy double swings and presses didn't seem like it would go.
But, I've been here before and more often than not just moving as I did before I was tweaked pushed "re-boot" and re sets my system. It eventually did I'm glad to so but it sure took it's time.
Plus not walking with any shoulder extension this morning shifted me in a weird way and my left knee starting talking to me- right after the shoulder shut up. Of course :)
Double swings 2 14's x 8 x 2 2 16's x 8 x 2 2 20's x 8 x 2 2 24's x 8 x 10 sets
looking at the work load now it doesn't look that bad. But until I got half way through the 24's everything felt awkward and uneven as my left knee didn't want to fully straighten on bend easily.
But then I started to feel better.
2 Kb press 2 14's x 5 2 16' x 5 x 2 2 20's x 4 x 2 2 24's x 3 x 4 sets
these weren't perfect but each set felt better as well as my body. Strangely enough my tricep/ shoulder on the right felt " normal" It was my left knee/ hip that was weird.
Gettin' old ain't for quitters or sissies. Good news was, the weight felt light.Awkward, but light.
Belt squats 48 kg x 20 x 5 sets
these helped reset the tension in the legs and my knee. each set things felt better. more tired but more square.
Bodyblade laterals 3 x 10/10
wow that was a throwback to a place I don't want to go. I have forgotten how jacked up that right arm was for so long, and how much energy it takes to deal with it throughout the day. Glad things have changed.
Solid workout this morning. Up early to fully stretch out as the backward sled pulls Wednesday did not agree with my left knee so I had some work to do on that leg as well as the right SI joint. Must have been a bit sideways from the knee. No worries. Still no NSAIDS in over two weeks, the first time in over 15 years or more that I haven't had to take one for my knee or back. Very very happy with that, let me tell you.
Just like the two hand swing every year I try to get off the one Alleve I take a day and every year I failed. Until this year.:) The fact that I can train the two hand swing, and bilaterally in general, let me know my ultimate training goal; to be 'square, plumb and neutral' is definitely on target. It's been a long haul; very long. but it's getting there, finally.
This alone makes everything worthwhile.
SO a good stretchout and power snatches on the menu. Want to alternate each ballistic move with it's 'dead stop'opposite each week and see how that works. They are actually stronger for me as my weak link is the back swing ( or 'the swing' as Tracy puts it) is tough. Reducing and then reversing heavy forces ain't no joke.
Power snatch 16 kg x 5/5 x 2 20 kg x 3/3 22 kg x 3/3 24 kg x 3/3 x 12 sets 72 reps 3816 lbs
not bad at all. I actually like these a lot. very strong for me.
One Arm Swing 28 kg x 5/5 36 kg x 5/5 x 4 sets( big jump for me!)
These were easy! and strong. No grip issues with left hand at all. this felt like a "regular" weight and NOT a top weight. Sweet! Glenn swung the Beast for easy sets of 5/5 for the first time and killed it! Nice.
One arm CB arm casts 20 x 8 r 15 x 8 l 20 x 5/5 x 2 sets ( left arm took a bit to warmup)
these were very strong and a recent best.I can see the 25 lb'er now.
Bar pushups and mini band pullups bw x 10 25 lbs x 5 bw x 10 pullups were in 3 sets of 5 with black mini band attached.
decided to do the full movement and just use the band. felt like the right choice. do these for awhile and then switch to red bands and then just BW
Had a surprising pr today in the two hand swing, 200 reps in sets of 20. Didn't expect that and it wasn't that hard. Pace was fast too with just Glenn and I going back to back pretty quickly. I needed to back off the weight ( never would have expected the 32 to be a 'back off' weight :)) and haven't done anything more than 10 reps in the two hand swing in forever. So i thought we would start and go to a 'comfortable stop' . 200 was very comfortable.
Two Hand swing 16 kg x 10 20 kg x 8 24 kg x 6 32 kg x 20 x 10 sets 200 reps 14000 lbs *
that always surprises me how fast that number loads up . Like it.
Decided to put these back in the routine as well. They are a really good move for me, much stronger than almost any KB movement. I stopped doing them when they were just aggravating my wonky left shoulder months ago but it's time to put them back in and push them more as well
2 CB Swipes 2 10 s x 15 x 2 2 15 s x 12, 15
four easy sets just to get started. I will alternate the two cb version with the single bell two hand version. that should be fun with the 45 lber :)
here's some old video back in 2008 with a 35 lb club
Snatch holds 18 kg x 30 sec x 40 sec x 50 sec
haven't gone light here either for awhile, these were strong on the left but right side was tight.
Sled drags 100 ft forward , 100 ft backward 4 laps = 800 ft
going backwards was excellent but man are my quads weak! this should help tons. made me appreciate the forward drag way more
Man I woke up seriously sore this morning, finally in a good way, from those 40 pushups I did on Saturday. But everything else was fine,unbelievably. But it was slow going this afternoon when it was time for double swings. I knew I wanted to back down in weight a bit, that 44 kg one arm was pushing things, but how to do it?
I decided on weight ladders to make sure I at least touched the 24's but didn't spend the whole workout with them. Also, dropping down to light bells and going fast transfers very well to the heavier bells up the chain.
Double kb swings ( weight ladders) 2 16's x 8 x 3 warmups 2 16 x 8 2 20 x8 2 24 x 8 x 5 rounds 15 sets 120 reps
this went perfectly and I felt stronger each set. the speed from the 16's definitely carried over well to the heavier bells.
One arm Clean and press, long cycle 16 x 4/4 16 x 5/5 x 2 20 kg x 5/5 x 3
this was a shocker. I haven't done single cleans in LC for awhile as my shoulder just wouldn't stay stable. this felt easy, the limiting factor being how freakin' sore I was but the shoulder didnt make a sound and everything felt like the old days. on BOTH arms.Which may not have happened in years!
Alternating the double presses with singles every other week seems like a solid plan. Belt squats 44 kg x 20 x 4 sets 80 reps
these went almost too easy. need to add at least another set. feet very close and did NOT forget to create torque first and HOLD it for the entire set.
Bodyblade laterals 3 x 10/10 solid.
got a good 30 minute stretchout this AM which focused on opening up my very tight pecs, traps front delts and neck. a little floor work
Another great workout session and a great time with the crew. We also had a visit from an old friend Ken Black. Ken is one very strong dude and plays with heavy bells, stones, sledge hammers and tires for fun. He also competes GS when he feels like it and is one solid, around ironman and man in general.He's been in the RKC/ KB community since 2003 or so and still walks his talk. Here's his website http://www.theothersideofstrength.com/.
Supposedly he hasn't been training much but he played with the workout like it was nothing and finished off his 28 kg snatches with a set of 25/25 just for fun :))
I woke up feeling good and after another minimal stretchout ( very weird phenomenon here ) I had a very easy strong workout with the 24. Decided to stick with five rep sets and just do enough total sets to get some fatigue and that's what happend. But each set was stable and strong and fast reps. Happy.
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 x 13 sets x 5/5/5/5 150 reps 7950 lbs
back held up perfectly, as did the hands. A bit tender at the end but no rips or tears :) I much prefer to sets of 10 reps like the last set, that's for sure.
We were moving slowly because there were five of us and I knew it was swings or clubs so I chose swings.Smart move.
28 kg x 5/5 32 kg x 5/5 40 kg x 5/5/ 44 kg x 5/5 PR
Yes! No grip problem either. Very very happy with this. The Beast is closer than expected. So much fun to be able to play with some big bells again. Finally.
Back to the basics and it doesn't get a whole lot more basic in the kb ballistic world than the two hand swing. The most important aspect of doing ballistic kb swings( cleans and snatches are swings too) is the acceleration of the bell. The weight is important but it secondary.
The swing is not a fast grind and it's import to be really able to move the weight quickly on the ascent, as well as drive it hard on the downswing as well. OR, if it's really heavy, not to slow it down on the descent.
Looking at this video I am pretty happy with the performance.This is a heavy bell for me for sets and reps and the bell moved much faster, on the ascent and descent than it felt like while I was doing it.:) Plus it came up higher.
It also didn't feel heavy in the hand, a good sign of strength. Groove was consistent and we did the most total swings we have done with this bell , 120 reps.
It's boring and very close to just digging a ditch , just pure grunt work; but it is vital for building deep and lasting strength and power, as well as putting on a good deal of real muscle as well.You gotta put in your reps.
It's also very cool that I could one arm swing this bell now :) very cool.
8-9 am Full stretchout.
solid one upper and lower in one session. a bit of crawling and floor rolling as well.Over head ROM continues to improve and shoulder achiness is diminished greatly as well. Note, I have added in coconut oil to the diet and already feel it's doing some good.A definitive anti inflammation response,especially noticeable because I am off all NSAIDS as well.
Another good sign that my training towards 'square, plumb, and neutral' is continuing in the right direction. Speed is nothing, trendline; everything.
Plan on adding ginger root to my morning green tea and tumeric somewhere in the diet. Joe is also putting together a chinese herbal solution for me to take for arthritis pain as well. Great to have a Doc in the crew, too :)
Two Hand swing 16 kg x 10 20 x 10 22 x 10 ( misload :) 24 x 10 28 x 10 32 x 10 40 x 10 x 12 sets 120 reps 10,560 lbs - this seems to be my baseline load- 10,000 lbs. very solid place to push off of. Two KB Deadlift 2 16 x 8 2 20 x 6 2 24 x 5 1/28 + 1/32 x 5 off
this was off but not bad, had the 32 kg in the left hand which worked the left leg more. felt correct
2 36 x 3
awkward but strong/ this was an experiment and I don't think I'll keep it. The idea is to get my legs into it but I keep deadlifting from my hips and back, where I have leverage.,lol go figure.Since I'm thinking about more muscle as well perhaps double KB rows. That should be good:) I am seriously into double bell work these days. Oh yea, double snatches, forgot about those :)
Snatch Holds 16 kg x 35 sec 20 kg x 35 sec 24 kg x 45 sec ! recent Pr 18 kg x 60 sec! pr as well. haven't gone 60 sec with any weight in years. this was good. Sled drags 60 lbs x 750 ft forwards, 50 ft backwards 800 ft total
woo hoo the backwards walk LIT UP THE QUADS AND GLUTES!! in the best way possible THIS is staying in the mix.
great workout today. nice and warm and sunny out too. love it! time to sweat and get some sun again, can't freakin' wait to heat up these frozen joints.
Definitely a different mind set going into the gym thinking about going as heavy as I can that day and not about how many sets and reps I can do with a particular weight. Heavy hasn't been an option forever so the volume approach was perfect and may be again, but this is a nice break.
Definitely forces me to concentrate the mind better. Heavy always does. High reps and mucho sets do too but in a different way. 5:30- 6 am half body stretchout
7:))- 7:30 other half :)
1 pm Double swings 2 14s x 10 x 2 2 16s x 10 x 2 2 20s x 8 x 2 2 24s x 8 x 2 2 28s x 6 x 8 x 9 x 10 !
these went very strongly although it's obvious they are not high enough but, hey, I'm happy. They felt strong and moved quickly. Got to lock the left elbow better and pack the shoulder more but again, I'm very happy. Now that Joe bought a Rogue 32 kg ( along with a 40 kg) I will think about working up to double 32's as well. Why not? Doesn't have to be perfect just done.
I have to master the 28's much better though before I even think about it. BUT double deadlifts are on the menu now for Wednesdays and that I can use them for. Of course I think Joe has other plans for them but we'll see :)
Long cycle clean and press 2 16s x 5 x 3 sets ( took this long to warmup the shoulder) 2 20s x 5 x 5 sets
these took forever to warmup but once the did they felt solid. Have to pause in the rack and really lock the left shoulder down as I start the press or it goes wonky.
Turned out to be a good day. Stretchout at a minimum ( which is the norm for saturdays lately) but warmed up well. yesterdays stretching held well.
Snatch 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 x 6/6 x 7/7 x 8/8 x 9/9 x 10/10 x 5/5 100 reps
haven't done 10 rep sets with 24 in awhile. No problem and the nice slow ramp up was perfect. This will work I think I will do this each week and just vary the top sets reps ( upwards if desired) and the down set(s) Plenty of good, powerful snatches and a decent amount of volume. Minimal rest between sets as Joe and Nick were snatching the 36 kg! for sets of 3's ,lol. Not much rest at all.
My form felt good and the bell not too heavy. Strength first for awhile, conditioning later. Maybe :)
One arm swings 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 40 kg x 5/5 Pr!
the first time I have done anything one armed with the 40kg and it was NO problem. the good news about doing it in this sequence is that I am fully ( finally) warmed up :)) Makes it a lot easier. One arm Beast swings here we come.
Two hand CB Shield casts 20 x 10/10 25 x 10/10 35 x 8/8 !
these were the strongest shield casts I have done with the 35er.
CB Mills 3 sets of 10/10 with 10 lbs
haven't done these in ages, just showing Joe some of the techniques. It was fun, have to add them back in again.
Bar pushups SS Scap pullups 4 sets of 13, 12 11, 10 ( Pr first set) 6 6 6 6 the pullups are getting better but the pushups were great. I should have gotten 15 on the first set but left a little in the tank. I want 20 reps here soon.
Not a bad improvement from August when I couldn't do one without pain.
a very solid day. weighing 158 in the am and body fat is as low as it's been so I'm happy with this. This is probably the perfect weight for me, light enough to be lean but heavy enough to still have some strength :))
Keeping with the theme of heavier, faster and more powerful I decided to do ladders on my swings, even though sets of 10 would have been no problem. I am really loving ladders of everything these days as " climbing to the to and then jumping down" is such a fatigue sparing mechanism that it lets me go heavier and keep the bell speed up even as I try to accumulate some decent volume.
Got the full stretchout in this am in two parts 5:30 am -6 and then 9:30- 10. Lots of shoulder mobility as well as overhead stick stretches. Two hand swings 16 kg x 10 20 kg x 10 24 kg x 8 28 kg x 8 32 kg x 8 36 kg x 8,9,10 x 4 rounds 162 reps 12,960 lbs
I love how these numbers add up so fast. Energy was good. Things didn't start to even get a little tough until the last set of ladders. Just overall fatigue but speed stayed high.
Snatch holds 16 kg x 30 sec 20 kg x 35 sec 24 kg x 35 sec 20 kg x 45 sec
surprisingly tight today. oh yea, my shoulder did sublux a bit in the AM when I was working on hanging from the bar. I just can't let myself fully hang out or shoulder clunks weird. with a slightly bent arm and scaps retracted no problem but I guess I just don't have enough ligaments left in there :))
Farmers Walks 2 16 kg bells x 200 ft x 4 rounds 800 feet
Was tired and don't know if I trust this movement yet. tried it before and my back didn't like it but that was years ago. Felt ok but better less than more
This was a surprise. Just a few months ago I had hardly done any double bell swings except a few to demo at certs. Now they are one of my favorite movements and I hit a decent Pr today doing sets and reps with two 28 kg bells. Nice. Very nice.
Since re focusing my efforts on strength instead of conditioning ( nice also that I am back to being able to DO so, even just a little) my attitude has been has been better and bells that I had been thinking of as "heavy" now seem light. SO much depends on how you look at things. When I was a powerlifter, heavy didn't start til 400 lbs. Verymuch so in bench and hardly so in the squat and deadlift but any way at all up to 300 pounds IN VIRTUALLY ANY MOVEMENT just didn't seem heavy.
I may not have been able to do it but it just didn't scare me. After all the back injuries I seriously redefined heavy again but now I have un kinked myself just enough to be able to get into some bi lateral movements and play with something that resembles weight again. Not so much to hurt myself but to require some serious concentration.
I like to say if you're bored it's just not heavy enough or you would be scared, not bored. I've been plenty scared with 24 kg so sometimes that's heavy enough. The key is to have to really concentrate and now purposely keeping my reps low makes it SO much easier. I zone out and easily disassociate with even reps over 10 trying to 'flow' as much as possible and I don't like that. What I really like is the white hot intensity of having to do just ONE rep but while that no longer makes sense I still like the mental laser beam focus and concentration it produces and low reps with moderately heavy bells.
Two KB swing 2 14's x 10 x 2 2 16's x 10 x 2 2 20's x 8 x 2 2 24's x 6 x 2 2 28's x 6 x 3!!! PR
These went great and the twenty eights, with my new Rogue bell were strong and FUN! I can now see double 32's in the future as well. The 28's weren't that hard. I have tons of work to do with them AND the 24's before I go up but using the 28's will make me that much stronger for the base work with the 24's. That's how it works. I just wish I could do the same with the snatch but I can't so oh well :)
Double bell complex swing, clean press 2 16's 3 rounds ( one rep each) 2 20's x 2 rounds 2 24's x 2 rounds x 3 rounds !! Pr's all
Not bad at all including the press. My right shoulder is now officially tighter again than my left, after all these months of left side issues,lol, and I felt the presses tugging more on my right hip than anything. BUT they groove felt solid and right. and no shoulder instability. I just haven't done many with any weight much less double 24's and I just didn't trust it.
But need to do lots more reps to get this thing and down and keep my assault on my overhead position. It already feels better of late. I might not do ANY single bell pressing for a while and focus on this and pushups.
I do need to do this move by itself though as well as in a long cycle or complex.Can feel some serious muscle about to come on :))
Single bell work will get done, eventually with left side getups and windmills and right arm press and snatch holds. that's next.
Belt squats 32 kg x 25, 28, 30, 30
these were great. strong easy but got the quads humming.
Bodyblade laterals SS band laterals 2 sets of 10/10 each alternating.
Ah, back to normal. Amazing what consistency in my training and life does for everything :)) A relatively easy day. 20 kg snatches in low reps, sets of 8/8. But the groove was solid the power was good and everything felt right.
30 min Am Stretchout 8 am Snatches 16 kg x 5/5 x 2 20 kg x 8/8 x 10 sets 160 reps 7040 lbs
easy breezy :)) great to really just focus on one rep at a time. and being fast and powerful Tried to link up the punch through at the top with more rooting through the ground and it helped a lot
One arm swings 28 kg x 8/8 x 4 sets
just testing out the new Rogue 28 kg bell and the new Eleiko "Grippy" chalk. Both were great. The rogue bell DOES have a slightly wider window between the handle and the bell itself making for a minor difference in feel but nothing at all , really. GREAT handle and finish. Lightly textured and smooth at the same time. I know that doesn't make sense but that was the impression. No seams too and that is awesome. Probably have to get a 24 kg too for snatches. The handle held chalk very well,especially for right out of the box. Love this new brand .
The new Eleiko chalk was good but not great. A much finer feel to the powder, much less "thick" than the Metolious or the Ivanko. Good stuff but the Metolius will do just fine in lieu of the Ivanko in the future. Have 8 blocks of the Eleiko grippy coming in so I am more than set for awhile :))
Two hand Arm Casts 25 lbs x 10/10 35 lbs x 8/8 45 lbs x 5/5!
these felt strong!
Pushups on single bar 12, 12, 10!! all three personal bests of late. No shoulder issues at all. Nice
Supersetted with Scapula Pullups 3 sets of 6's
these felt great to do again. Really pulled with an arched back, head up legs back. Completely NON tactical style, which my body will tolerate it seems. Major Rule: go with what works regardless of what it looks like, or if anybody else will understand WHY you are doing it. I will work these up to chin to bar not not above for awhile; another idiosyncracy for my shoulders.
I need more mid back work to balance out the pec work,back to the 24 kg snatches next week.
One nice thing about not having been able to do two hand swings all these years is that almost every workout I do is a personal record of some kind:) This one, however, was a real one with the last pr being 150 reps in sets of 10 a few months ago. This was easier too and definitely could have done more.
Can't believe how much I love doing two hand and double bell swing workouts these days. I always thought I would like them if I could do them, reminding me SO much of power squats and good mornings but I never got to train them. Making up for lost time now.
Pretty beat tired today too. For some reason I woke up way too many times last night and started the day tired. 7 hours later I was beat and hungry and it was time to train. Oh well, one of those days when you don't think you just go or you'll lay down and not get back up.
And, not surprisingly it was a strong workout. It almost always works that way; another reason I don't stress about starting a training session when things aren't right. Those have been some of my best session.
6:30 am 1/2 stretchout
10-11am full stretchout
Two hand swings 16 kg x 10 20 kg x 10 24 kg x 10 28 kg x 10 32 kg x 10 x 20 sets 200 reps 14,000 lbs - Nice!
These were pretty fast paced too, with just Glenn and I going back and forth.Surprisingly easy and strong.
Snatch holds 18 kg x 40 sec 20 kg x 40 sec 24 kg x 40 sec
overhead position best ever. Coming along very very well. getting a great stretch this AM helped a lot too.
Single bell press practice 16 kg x 5/5 x2 18 kg x 3/3 x 2
just playing with the start. thinking 'standing bench press' and really working on pushing away from the bell
rack walks 16 kg x 200 ft x 4 laps : 800 ft total
now the fatigue is catching up :))
bblade laterals 3 x 10/10 Floor Pushups 3 x 6,7,8 these felt great . no pain or instability at all.
Going with the strength over volume theme I thought I was ready to do some double bell complexes. All this double stuff is so new to me but doing 5 reps of swings then cleans seemed much better than sets of 10 in the swing.
I thought momentarily about adding in double presses right from the start but thought I had better do them separately to see if I even COULD do them without jacking something up. They all went well and next week I will put them together
Full stretchout this am done in 2 part 5:30 am -6 then 7- 7:30 am
shoulders tight from saturday's handstand pushups so extra lacrosse ball work there
Double swings 2 14's x 10 x 2 2 16's x 10 x 2 2 20's x 5 + 5 double cleans x 2 2 24's x 5 + 5 double cleans x 5 sets
these went well but were no joke at the end. Definitely a tough combo, adding in the presses will be even harder. perhaps I will make it a chain instead of a complex( 1 swing+ 1 clean+ 1 press+ 1 chain)
we'll see.
Double press 2 16's x 5 x 2 2 20's x 5 x 2 2 24's x 3 x3
Did these MY way. Tired of fighting my t spine and shoulder restriction when if I press like this:
it works well. I'm strong, I can lockout better than any other way, it doesn't hurt my shoulders and , I'm strong :)
Instead of constantly fighting this arch of mine( which I cultivated for years as a bodybuilder and powerlifter) which took over from my gymnasts hollow position I need to embrace it. Just like I could only bench press one specific way that fit my body and orthopedic considerations, It seems I can overhead press only one way too: arch my back, get my head out of the way and press straight up.
It ain't standard issue but then neither is this body :) This is definitely a groove I can work with. I need to push away from the weights just as I did in the bench. In fact I need to think of this as a standing bench press. Again, I need to embrace this super arch of mine and use it as well as continuing to keep gaining shoulder ROM and mobility.
There are modern hollow body handstands and old school, muscle beach handstands
Belt squats 48 kg x 20 x 4 sets
first set felt rough but they kept getting better. Still love this move. Need to add another set soon
I've done enough rep kb snatches. I know that 10-15 rep sets are not exactly high reps to the gs people but as a former ( reformed) powerlifter I believe in the Brett Jones saying "anything over 3 reps in cardio".
We've set a great foundation these last few months with the progress reps on Saturdays but doing reps over 7-8 lulls me into a too relaxed state and the power output on my snatches goes down. has to. I'm just trying to get the numbers not maximize the power and that bores me.
I've been too fixated with the snatch test and gearing my snatch training for that and you know what? I just don't care anymore. If I have to I'll take the snatch test anytime and gut out 100 reps but why center my training around it when I don't like the training, and, truth be told, it is the antithesis of hardstyle training.
The definition of hardstyle is " don't hold back" and that exactly what I tell people to do when I coach them for the snatch test:" calm down, slow down, pace yourself, use as little force and power as necessary to make each reps" Done with that.
I want to accelerate each rep, build the force and power of each rep. Not hold back.I would rather do 20 sets of 10 then 5 sets of 40, anyday. So we changed things. The way it was looking the goal was nothing but high reps: sets of 20/20 with the 20 kg, 15/15 with the 22 and 10/10 with the 24.
Nah.
Back to strength. Ladders. Sets of 5,6,7 were the order of the day today with my medium weight the 24. Next week, since I'm not allowed to snatch above the 24 I will do one arm swing in sets of 5 with the 28, 32 36 or 40kg. Then back to the 20kg for ladders of 8,9, 10. My only homage to reps.
Snatches 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 5,6,7 x 4 rounds 144 reps 7632
the goal will be 6 rounds of this, then recycle. For now. It sure felt good to be concentrating on powering out each rep rather than holding back and pacing.
Two hand clubbell shield cast 20 lbs x 10/10 25 lbs x 10/10 35 lbs x 5/5
these went well
Handstand pushups ( spotted) 4 sets of 3
these went better than expected as well. they are in the pushup rotation so I'm not worried about the spot. It's for shoulder and upper back work not the hs specfically.haven't been upside down in awhile and it felt strong.
back to normal finally.:)
I got a request this morning for an explanation of what I do when I write down in my blog " morning stretchout'. I've gone over my "rifga" ( rifs' yoga) before a few times but it's time for an update. This is perhaps the most important thing I do in training.
Scratch that.
Its IS the most important thing I do in training because without this any kind of weighted loading would be impossible. Training is my source but stretching out; my combination of self myofascial release ( SMR), stretching, mobility and stability work are the foundation. They allow the other stuff to go on.
I've come a long way. 5 years ago it was common for me to spend up towards 2 hours a day on a foal roller and with a clinical level massager trying to unkink the muscular knots that held my body captive in some SERIOUS asymmetry. This caused a lot of pain, everyday, allday and more important, wouldn't allow for anything that really resembled training. It was prety much just rehab rehab and some pre hab .
I started studying correctives and stability/ mobility work under Paul Chek in 1997 and this video clip, taken from the level 2 RKC in 2007 where I presented the tutorial that became "Restoring Lost Physical Function' was my explanation of my approach to foam roller work that evolved from Paul's course work.
This was( is )based on Vladimir Jandas( where Chek got it ) length tension relationship theories about how to deal with the issues that arise from the imbalance of tonic and phasic muscles. Think slow twitch and fast twitch.
The idea is to open up the tight tonic muscles FIRST, BEFORE you load. so that one approaches their training more symmetrical and balanced than before. Little by little you undo the knots, unkink the kinks, always looking to become square, plumb and neutral.
Usually the phasic,fast twitch muscles need activating, not releasing and once the tight side of the joint is released ( think hamstrings vs quads) the phasic muscles "turn on' pretty easily.
The hard part is unlocking those tight, facilitated, glued down, slow twitch red fiber muscles.
SO my morning stretchout is as much assessment as it is correctives. No one day is exactly the same as another as what I wake up with depends very much on what I did, or did not do, the day(s) before. Here's the deal
Morning stretchout:
1)Back bend over stability ball. I describe this technique here:
the idea here is to open up the front panel; the abs, diaphragm hip flexors and well as crack open my tight left knee and ankles. I also work the shoulders and lats here as well. This pretty much is always first in line. for most that sit more than anything else SOME kind of back bend is crucial . this is one of more than few backbends I do.
2) SMR on rumble roller. I start in a plank position and roll out the quads and hip flexors. then onto the sides for the IT bands. Then I sit on the roller and check the glutes and glutes tie ins. Then onto the hamstrings done individually. Then I sit on the floor with the roller in my lower back and so small extensions over the roller, trying to arch over it and create extension on the spine.
I work one segment for 4-5 reps them move up 3-4 times until I reach the next. I just put the roller under my neck as I would a pillow and roll that side to side to see if there's anything tight.
Then onto the lats putting the roller under the armpits and work there on the lat and teres. Yummy stuff almost always shows up. Most peoples lats are seriously tight.
3)Single leg hamstring strap with jump stretch band. I lay on my back and loop the band over the ball of my foot using contract relax techniques to stretch the hammies. I cross the midline then abduct out to the side. I then loop the band over EACH toe and stretch the toes and the foot as I further stretch the hammies. BE VERY CAREFUL with this stretch as it's easy to tweak the toe capsules; but this has been vital for opening up my feet WHICH HAS REALLY HELPED MY KNEES.
4) Brettzell with hamstring stretch
I do this as much for my knee extension as I do my T spine rotation but it's a winner.
5) Upward dog I spend a lot of time here opening up the front panel hip flexors and diaphragm
6) Downward dog
I do these one at a time to stretch the hamstrings calves ankles and increase terminal knee extension in my left knee
7) Lower to quadraped
I drop down to four point stand with feet dorsiflexed mainly to stretch my ankles and knee. hold for 5-10 seconds
8) Horse stance vertical and extensions ( for lumbar stability) 9) Ipsilateral left arm left leg raise ( to activate right erectors/left glute and address scoliosis curve) 10) walk up to frog squat ( hands on floor feet by hands) 11) kneeling shoulder stretch : arms out in front, on knees , chest to floor 12) lacrosse ball hip rotator mobilization ( ball under glutes assess and address) 13) Kneeling SFG hip flexor stretch( with back foot in dorsiflexion) 14) Seated straddle stretch: stretch to right left center (occasionally work in straddle splits)
15)Overhead bar hang( toes on floor, heels 1.5 inches off the ground) Three grips : double overgrip, mixed grip, double undergrip
This has been VITAL for opening up my lats and shoulder as well as unloading the lumbar spine. These are daily as the lats get tight and stay tight very easily. especially on me.
16) Overhead stick stretches. here's a quick video tutorial on this very important drill
17) Stick slides for lower rhomboid mobilization
I do these either with or without the power rack. When you're beginning, using the rack as a guide is very useful to get the right line of force and JUST using the scapulae to move. Otherwise it's easy to use the elbow flexors too much
18) Behind back stick stretch Shoulder extension is a much ignored ROM but one that is vital for healthy shoulder function. Those with tight shoulders and T spines tend to overfocus on shoulder flexion but this is just as important.
19) Pec and first rib mobilization with lacrosse ball. Got this from Kelly Starrett and I use it and variations of it everyday.
as well as putting the same taped lacrosse ball under the armpit to release the' used to be impossible to release yourself' sub scapularis.
20 ) Last but not least the Thai Squat. Since I can only squat down with a close stance to about 1/4 squat this ain't pretty but setting the torque in the ankle propery increase my passive ROM in my bad knee about 15 deg. when you only have 85 deg 15 more is a big deal
There it is folks . Pretty much my daily routine. If I do the entire thing it takes about 60 minutes. Many times I do lower body in the AM and upper body at night or many variations on the theme, always depending on what is talking to me at the moment.
As I wrote earlier, this work is the foundational work that ALLOWS for the "training". Sometimes I spend just moments on each aspect, just trying it to discern if that area needs any work. Sometimes I spend 15 minutes or more on one part , if it needs it.
Just another part in the process of getting better and stronger as I get older. Reclaiming more and more of what I used to have.
Glenn was out today and my last client canceled so I knew I better get right to it. No time to think about training alone and what I was going to do.' Don't think, just go' is one of my favorite mantras and today it was in full use.
My body snapped back pretty quickly late yesterday and today and I felt like I had finally adjusted to the time change as well as from jumping back into the deep end of the training pool. MY knee decided to behave for no known reason and the soreness and stiffness was almost all gone. Got in extra early again for mobilization and stretching out and that helped too.
It's been ten days, it shouldn't have taken so long but it did. This was a rough cert in more than a few ways because of the emotional aspect to it as well as the extra long days. I held up well but it was truly at the edge of my physical limitations. Which is cool. The gauge is set WAY far back from even last year and a galaxy away from 3 years ago.
I've always said that the true test of the dedicated , true athlete is their ability to train alone. If you can't train alone you really don't want it. It's definitely different, harder for sure,by far to summon the energy to break inertia, by yourself, the whole time set after set but it's vital to be able to do so. Otherwise you are trapped forever to training partners and other's schedules, motivation levels and desire.
When you do have a great partner it is magic and the synergy of two or more completely committed dedicated brothers can make things increase exponentially but even then you always have to be ready to go it alone.
Two hand swing 20 kg x 10 24 kg x 10 32 kg x 10 ( bigger jump) 40 kg x 10 now, alternate between 32 kg x 10 and 40 kg x 5 10 sets of 10 with 32 kg 20 sets of 5 with 40 kg 150 reps 7000 lbs with 32 kg 4400 lbs with 40 kg 11,400 total lbs
I had thought about doing 15 sets of 10 with the 40 but purposely kept the heavier weights reps lower to keep power higher.the 32 felt light
snatch holds 18 kg x 30 20 kg x 30 22 kg x 30 24 kg x 30
these were solid but I didn't want to go any longer :))
Windmills 12 kg x 3 x 5 reps left side only
haven't done these in years not bad at all.this is signficant ROM and stability progress for the left shoulder. Of course we'll see tomorrow if I broke anything :)
rack walks 2 400 ft walks 200 ft per arm with 16 kg 1 200 ft walk with right arm 100 ft total
first time I've done 400 ft continuous in awhile. not bad.
stretchout 15 minutes have to get in the habit of unloading the tissues right after training. floor work and roller/stick. also did check style Horse Stances and ipsilateral arm leg raises this morning to wake up my sleepy right erector and left glute.
and getting back into my legs and hips. It's incredible just how fast my hip strength disappears but it's reality and I have to deal with it.
I can do the movements but the power, well, lets say it went on a trip of it's own and is not fully convinced it needs to return.Plus I was sore as hell from the snatches Saturday. mainly in the arms but all over as well. Things will be back to normal next week but man, just a few days off and things go south fast
Got in extra early this AM to get a full stretchout and it helped. Upper body sore and achey but the lacrosse ball cracked open the grody tissues a bit
1 pm Double swings 2 14's x 10 x 2 2 16's x 8 x 2 2 20's x 8 2 22's x 8,9,10 x 3 rounds x 10 x 2 101 reps 9696 lbs (!)
forgot that I'm swinging 96 lbs ,lol. that adds up fast. It's interesting that this is the swing variation that allows me to keep my elbows straighter than all others, as I don't have to cross midline. They still weren't perfect( left, mainly) but today was off. Perhaps I should widen my stance in my one arm swing and snatch techniques to let the arm straighten more in the bottom. we'll play with that.
KB press Practice 16 kg x 5 20 kg x 4 24 kg x 2 x 3 sets
not feeling it here either with the soreness but just wanted to touch the weight
Belt squats 40 kg x 25 x 4 sets
these really helped 're set' the legs. Love em. took a few sets to get going but very solid at the end. time to stretchout.
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