...And, a new you, right? After all, New Years is a time for resolutions. My definition of a New Year's Resolution is that its just a well intentioned idea that last any where from a week to a month. Do we really need to make resolutions? What's wrong with the way we are? Sure, we could all stand to change every now and then to become a better us. But why make resolutions at the New Year? Do we have to wait a year to try and change ourselves? If we really want to make a change, can't we start changing at any time? I think we all hope that a New Year will bring a little better life than we had in the previous year.
Maybe though, we should look at each day the way we look at a new year. What if we hoped that each day would be better than the last? Better yet, what if we actually tried to make each day better? We can't control everything that happens to us in a day, certainly not in a year. But we can control how we react to what happens to us. And in many instances we can choose and make decisions that will give us a great shot at making a great day. If we tackled each day one at a time and tried to become a better us each day, in 365 days we would've had and made a great year. Just a thought. By an inch its a cinch, by a yard its hard. Right?
Hope everyone had a Merry Christmas. Christmas brings the hope of a better today, a better tomorrow and a better forever. So having said all of that, Happy New Year! Or, New Day...
Training has been going okay. Still enjoying practicing my S-phase drills.
12/29/08
TGU to Windmill w/ 24kg: 4/4 x 3 sets
DBL Presses w/ 2*32kg: 4, 4, 4, 4
Pull-ups w/ 24kg: 4, 4, 4, 4
Bent Presses w/ 36kg: 3/3 x 3 sets
Pegboards w/ bands
12/30/08
R-phase w/ more than usual concentration
S-phase drills: plyosteps and vision work
12/31/08
A1 - Snatches w/ 16kg: 10/10 x 8
A2 - Jump rope: 1 minute x 8 sets
B1 - Swing/flip/catch/squat w/ 24kg: 10 x 6 sets
B2 - Evil wheel roll outs: 5 x 6 sets
Wednesday, December 31, 2008
Thursday, December 18, 2008
I am moble
And I'm getting more moble each day. If anyone wants to catch a little glimpse at what Z-health can do, check out Katie Bigelow's blog at http://student-athlete4life.blogspot.com/2008/12/before-after-photos-power-of-precise.html. She helped me with an issue I was having...
I've been doing a good deal of agility training since S-phase and I really like it. In fact, I may love it. A long time ago, in a town far, far away I used to be a sprinter. I loved sprinting; as I was kinda good at it. Anyway, somewhere down the road of time I let my love slip away. S-phase has rekindled that flame and it feels good. So, I've been practicing...
My training has been going well, especially since I am peppering it so much with my S-phase drills. This week has been a "medium" week for me as far as my training weights go. I'm still learning that it's not good to be full throttle all the time, even when it's me...
12/15/08
Eye drills: saccade charts and convergence exercise
Jump rope for 2 minutes
A1 - Windmills w/ 24kg: 5/5 x 3
A2 - Plyosteps: 5L/5R x 3
B1 - Double Presses w/ 2*16kg: 5 x 6 sets
B2 - Pull-ups w/ 16kg: 5 x 6 sets
B3 - Hip turn Plyo: 3L/3R x 6
Pegboard practice w/ medicine ball
12/16/08
Eye drills: saccade charts, convergence drills
A1 - Snatches w/ 16kg: 24/24 x 5 sets
A2 - Jump rope for 2 minutes x 5 sets (ave 140 jumps per minute)
Rest 45 seconds b/w rounds
B1 - Evil Wheel: 5 x 4 sets
B2 - on belly to 4 point stance: 5 x 4 sets
12/17/08
R-phase in am followed by lots of plyostep work
12/18/08
Saccade Chart and Left eye tracking drlls
TGU to Windmill w/ 24kg: 3/3 x 3
B1 - Double Presses w/ 2*32kg: 3 x 6 sets
B2 - Pull-ups w/ 24kg: 3 x 6 sets
B3 - On belly to 4 point stance: 6, 6, 5L, 5R, 5L, 5R
Pegboard work w/ elastic bands
That's it. nothing fancy. Just enjoying training.
If I don't see you, write you or hear from you before next week,
Have a Good Christmas!
I've been doing a good deal of agility training since S-phase and I really like it. In fact, I may love it. A long time ago, in a town far, far away I used to be a sprinter. I loved sprinting; as I was kinda good at it. Anyway, somewhere down the road of time I let my love slip away. S-phase has rekindled that flame and it feels good. So, I've been practicing...
My training has been going well, especially since I am peppering it so much with my S-phase drills. This week has been a "medium" week for me as far as my training weights go. I'm still learning that it's not good to be full throttle all the time, even when it's me...
12/15/08
Eye drills: saccade charts and convergence exercise
Jump rope for 2 minutes
A1 - Windmills w/ 24kg: 5/5 x 3
A2 - Plyosteps: 5L/5R x 3
B1 - Double Presses w/ 2*16kg: 5 x 6 sets
B2 - Pull-ups w/ 16kg: 5 x 6 sets
B3 - Hip turn Plyo: 3L/3R x 6
Pegboard practice w/ medicine ball
12/16/08
Eye drills: saccade charts, convergence drills
A1 - Snatches w/ 16kg: 24/24 x 5 sets
A2 - Jump rope for 2 minutes x 5 sets (ave 140 jumps per minute)
Rest 45 seconds b/w rounds
B1 - Evil Wheel: 5 x 4 sets
B2 - on belly to 4 point stance: 5 x 4 sets
12/17/08
R-phase in am followed by lots of plyostep work
12/18/08
Saccade Chart and Left eye tracking drlls
TGU to Windmill w/ 24kg: 3/3 x 3
B1 - Double Presses w/ 2*32kg: 3 x 6 sets
B2 - Pull-ups w/ 24kg: 3 x 6 sets
B3 - On belly to 4 point stance: 6, 6, 5L, 5R, 5L, 5R
Pegboard work w/ elastic bands
That's it. nothing fancy. Just enjoying training.
If I don't see you, write you or hear from you before next week,
Have a Good Christmas!
Thursday, December 11, 2008
S-phase
...Was simply awesome. I was in Phoenix last week attending the S-phase cert with a lot of other Z-healthers. It was a blast. I learned so much and had even more fun. It was 4 days of serious sport training. What sport was the training for? Life.
I can not say enough how amazing the body is and how wonderfully we are made. Learning is cool...
Anyway, yesterday's training was easy
DBL snatches w/ 2*16kg: 10 x 5
LCCJ w/ 2*16kg: 15 x 5
Today's training also pretty low key:
Buttoms Up TGU w/ 16kg: 3/3, 3/3, 3/3
DBL Presses w/ 2*16kg: 6 x 6
Pull-ups w/ bw: 6 x 6
Practiced plyosteps, athletic ready stance and springing from the ground to 4 point stance. Good stuff...
That is all for now!
I can not say enough how amazing the body is and how wonderfully we are made. Learning is cool...
Anyway, yesterday's training was easy
DBL snatches w/ 2*16kg: 10 x 5
LCCJ w/ 2*16kg: 15 x 5
Today's training also pretty low key:
Buttoms Up TGU w/ 16kg: 3/3, 3/3, 3/3
DBL Presses w/ 2*16kg: 6 x 6
Pull-ups w/ bw: 6 x 6
Practiced plyosteps, athletic ready stance and springing from the ground to 4 point stance. Good stuff...
That is all for now!
Sunday, November 23, 2008
No Blog Award
So, I haven't posted in a while and I have no good excuse other than I have been really busy. Well, busy for me... Anyway, I know I will not win Blogger of the Year.
If anyone reads this blog, I apologize for my absence and writing neglect.
I've still been training and things are going okay. I've had some familiar glute and groin pains come back that I had a year ago. I can't be 100% positive, but I think it is related to doing S-phase eye drills. That, or old memories from the past created old pains from the past. I think both are plausible...
Anyway, still trying to progress with my training. And it has been looking like this:
11/19/08
Presses w/ 40kg: 1/1, 2/2, 2/2, 1/1, 2/2, 3/3!, 1/1, 2/2, 1/1
Pull-ups w/ 24kg: 3, 4, 5, 3, 4, 5, 3, 4, 5
Goblet squats w/ 40kg: 3, 3, 3, 3, 3, 3, 3, 3, 3
11/20/08
Lots of I-phase drills throughout the day w/ eyes left!
11/21/08
Snatches w/ 24kg: 10/10 x 10 = 200
LCCJ w/ 2*16kg: 15 x 5 --> Jerks x 20
11/22/08
I-phase in am, R-phase in pm. Both w/ eyes left. Practiced S-phase drills.
11/23/08
TGU w/ 24kg: 4/4 --> w/ 32kg: 3/3, 4/4, 4/4
Bent Press w/ 40kg: 3/3, 4/4, 3/3, 4/4
Romanian DL w/ 40kg: 5, 5, 5, 5
Good Mornings w/ 24kg on back: 3, 3, 3
So, training is going okay. I plan to taper it back after Thanksgiving. I've got S-phase the week after! Good times to come....
If anyone reads this blog, I apologize for my absence and writing neglect.
I've still been training and things are going okay. I've had some familiar glute and groin pains come back that I had a year ago. I can't be 100% positive, but I think it is related to doing S-phase eye drills. That, or old memories from the past created old pains from the past. I think both are plausible...
Anyway, still trying to progress with my training. And it has been looking like this:
11/19/08
Presses w/ 40kg: 1/1, 2/2, 2/2, 1/1, 2/2, 3/3!, 1/1, 2/2, 1/1
Pull-ups w/ 24kg: 3, 4, 5, 3, 4, 5, 3, 4, 5
Goblet squats w/ 40kg: 3, 3, 3, 3, 3, 3, 3, 3, 3
11/20/08
Lots of I-phase drills throughout the day w/ eyes left!
11/21/08
Snatches w/ 24kg: 10/10 x 10 = 200
LCCJ w/ 2*16kg: 15 x 5 --> Jerks x 20
11/22/08
I-phase in am, R-phase in pm. Both w/ eyes left. Practiced S-phase drills.
11/23/08
TGU w/ 24kg: 4/4 --> w/ 32kg: 3/3, 4/4, 4/4
Bent Press w/ 40kg: 3/3, 4/4, 3/3, 4/4
Romanian DL w/ 40kg: 5, 5, 5, 5
Good Mornings w/ 24kg on back: 3, 3, 3
So, training is going okay. I plan to taper it back after Thanksgiving. I've got S-phase the week after! Good times to come....
Wednesday, November 5, 2008
OMG, PR for Me
Well, my light week ended and I was back at it this week. (my week's are not necessarily the same as everyone elses...) Anyway, I hit a first time PR a few days ago, and another today; sorta.
10/30/08
Snatches w/ 24kg: 20/20/15/15/15/15/10/10 = 120 without ever putting the bell down or stopping! And, they felt solid. However, when I did put the bell down, i could feel it...
LCCJ w/ 2*16kg: 15 x 4 --> C&J x 15
I was whooped.
10/31/08
Z-day
11/1/08
TGU w/ 24kg: 3/3 --> w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 40kg: 2/2 x 5
Pistols w/ 16kg: 2/2 x 5
DL w/ 165lbs: 5 x 4
11/2/08
R-phase w/ S-phase prep
11/3/08
VO2 max w/ 16kg: 30 sets of 8
LCCJ w/ 2*24kg: 10 x 5
11/4/08
R-phase w/ S-phase prep
11/5/08
C&P w/ 40kg: 1/1, 2/2, 1/1 x 3 rounds (never pressed more than 2 times in a session before. Today, i trained with it!)
Pull-ups w/ 24kg: 2, 3, 4 x 3 rounds
Windmills w/ 32kg: 5/5, 5/5, 5/5
DL w/ 170lbs: 5 x 4
Thats it. Training well and feeling good!
10/30/08
Snatches w/ 24kg: 20/20/15/15/15/15/10/10 = 120 without ever putting the bell down or stopping! And, they felt solid. However, when I did put the bell down, i could feel it...
LCCJ w/ 2*16kg: 15 x 4 --> C&J x 15
I was whooped.
10/31/08
Z-day
11/1/08
TGU w/ 24kg: 3/3 --> w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 40kg: 2/2 x 5
Pistols w/ 16kg: 2/2 x 5
DL w/ 165lbs: 5 x 4
11/2/08
R-phase w/ S-phase prep
11/3/08
VO2 max w/ 16kg: 30 sets of 8
LCCJ w/ 2*24kg: 10 x 5
11/4/08
R-phase w/ S-phase prep
11/5/08
C&P w/ 40kg: 1/1, 2/2, 1/1 x 3 rounds (never pressed more than 2 times in a session before. Today, i trained with it!)
Pull-ups w/ 24kg: 2, 3, 4 x 3 rounds
Windmills w/ 32kg: 5/5, 5/5, 5/5
DL w/ 170lbs: 5 x 4
Thats it. Training well and feeling good!
Wednesday, October 29, 2008
Taking it Easy
Last week I decided to take a "light" week. Since I've not done that in a while...
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...
10/22/08
I phase in the am.
10/23/08
Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets
10/24/08
R-phase in am and pm.
10/25/08
Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets
10/26/08
R and I phase combined
10/27/08
VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets
10/28/08
I-phase in am. R-phase in pm.
10/29/08
A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets
That is all. Plan to really hit more S-phase this week as it is coming around the corner.
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...
10/22/08
I phase in the am.
10/23/08
Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets
10/24/08
R-phase in am and pm.
10/25/08
Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets
10/26/08
R and I phase combined
10/27/08
VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets
10/28/08
I-phase in am. R-phase in pm.
10/29/08
A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets
That is all. Plan to really hit more S-phase this week as it is coming around the corner.
Thursday, October 16, 2008
A Big Deal to me...
So, if you read this blog, you'll notice that it's been a while since I have posted. I'm sorry. It's funny how life just happens and time goes by; some things slip away.
I saw a great quote on Z-healths forum from a friend of Lou Mcgovern: "It always amazes me how the ocean can heal itself in one day...It makes me optimistic". I think this is an awesome quote. It makes me feel good. If you stop and think, no matter what, the sun always rises, Spring always follows Winter, every day is a new day; a new beginning. Every day is a gift. That makes me optimistic too.
As far as training goes, well, I've been saying my prayers and doing my Z. And I've got to report I think I'm doing quite well. Today I snatched the 24kg 100 times in 4 min and 30 seconds without ever putting it down. I've never done that before. The snatches felt solid, and right. It felt great.
I've started taping 2 1/2 lb plates to my 80lb kettlebell for clean and presses. I'm doing pull-ups with a 53lb kettlebell on my feet. I feel like everyday i'm improving and getting just a little stronger. Yes, for now, at this moment training is good; I am good. Today is my new day.
10/14/08
C&P w/ 82.5 lbs: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 53lbs: 1, 2, 3 x 3
Windmills w/ 32kg: 4/4, 4/4, 4/4
Front Squats w/ 2*32kg: 4, 4, 4
Dead Lift w/ 155lbs: 5 x 4
10/15/08
I-phase in am.
Pelvis and foot drills throughout the day.
10/16/08
Snathces w/ 24kg: 20/20/15/15/15/15 = 100 in 4 min, 30 sec
C & J w/ 2*16kg: 10 x 10
That's it. Thanks for stopping by!
I saw a great quote on Z-healths forum from a friend of Lou Mcgovern: "It always amazes me how the ocean can heal itself in one day...It makes me optimistic". I think this is an awesome quote. It makes me feel good. If you stop and think, no matter what, the sun always rises, Spring always follows Winter, every day is a new day; a new beginning. Every day is a gift. That makes me optimistic too.
As far as training goes, well, I've been saying my prayers and doing my Z. And I've got to report I think I'm doing quite well. Today I snatched the 24kg 100 times in 4 min and 30 seconds without ever putting it down. I've never done that before. The snatches felt solid, and right. It felt great.
I've started taping 2 1/2 lb plates to my 80lb kettlebell for clean and presses. I'm doing pull-ups with a 53lb kettlebell on my feet. I feel like everyday i'm improving and getting just a little stronger. Yes, for now, at this moment training is good; I am good. Today is my new day.
10/14/08
C&P w/ 82.5 lbs: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 53lbs: 1, 2, 3 x 3
Windmills w/ 32kg: 4/4, 4/4, 4/4
Front Squats w/ 2*32kg: 4, 4, 4
Dead Lift w/ 155lbs: 5 x 4
10/15/08
I-phase in am.
Pelvis and foot drills throughout the day.
10/16/08
Snathces w/ 24kg: 20/20/15/15/15/15 = 100 in 4 min, 30 sec
C & J w/ 2*16kg: 10 x 10
That's it. Thanks for stopping by!
Thursday, October 2, 2008
@ the beach!
On vacation at the beach with the family today. I took my kbells with me. No surprise there...
9/27/08
I-phase in am.
9/28/08
Tried Vo2 Max snatch workout today:
15 sec on/15 sec off w/ 16kg: 30 sets = 1st 10 sets at 7reps, then 20 sets at 8 reps
Then LCCJ w/ 2*24kg: 5, 5, 5, 5
Pole Pull w/ 2" rope: 200ft x 5 sets
Pushups: 10 x 4 sets
9/29/08
R-phase in am.
9/30/08
C&P w/ 36kg: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 16kg: 4, 4, 4 x 3 rounds
Squats w/ 2*24kg: 5, 5, 5
Bent Press w/ 32kg: 2/2, 2/2, 2/2
DL w/ 150lbs: 5 x 4 sets
10/1/08
I-phase in am. R-phase in pm.
10/2/08 at the Beach
Snatch w/ 24kg: 20/20/10/10/10/10 = 80 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10 x 5
Dead hang snatch w/ 2*16kg: 5 x 4
Feeling good today!
9/27/08
I-phase in am.
9/28/08
Tried Vo2 Max snatch workout today:
15 sec on/15 sec off w/ 16kg: 30 sets = 1st 10 sets at 7reps, then 20 sets at 8 reps
Then LCCJ w/ 2*24kg: 5, 5, 5, 5
Pole Pull w/ 2" rope: 200ft x 5 sets
Pushups: 10 x 4 sets
9/29/08
R-phase in am.
9/30/08
C&P w/ 36kg: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 16kg: 4, 4, 4 x 3 rounds
Squats w/ 2*24kg: 5, 5, 5
Bent Press w/ 32kg: 2/2, 2/2, 2/2
DL w/ 150lbs: 5 x 4 sets
10/1/08
I-phase in am. R-phase in pm.
10/2/08 at the Beach
Snatch w/ 24kg: 20/20/10/10/10/10 = 80 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10 x 5
Dead hang snatch w/ 2*16kg: 5 x 4
Feeling good today!
Sunday, September 28, 2008
Summer Has Left the Building!
After a long, hot summer, I think Fall is finally here. And it is great! The air even smells like "football". I love this time of year.
Incase anyone is interested in the Battling Ropes news snippet we did, here it is:
http://www.myfoxwghp.com/myfox/pages/Home/Detail;jsessionid=8D8D2132FBA66B3F609B7A32C317A6A2?contentId=7505010&version=1&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1
The web address is longer than the clip...
Trained quite a few new victums this week with the kettlebell. Good times, Good times. I love Kbells.
Training still seems to be going pretty good.
9/21/08
Snatches w/ 24kg: 30/30 in about 2 min and 40 sec.
Double swings w/ 2*16kg: 10 x 6
LCCJ w/ 2*16kg: 10 x 4
Pole Pulls: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/22/08
I-phase in am
R-phase drills throughout day
9/23/08
A1 - C&P w/ 36kg: 1/1, 2/2, 3/3 x 3 !
A2 - Pull-ups w/ 16kg on foot: 3, 4, 4 x 3 rounds.
B2- Front Squat w/ 2*24kg: 5, 5, 5
B3 - Bent Press w/ 24kg: 4/4 , 4/4, 4/4
Dead Lift w/ 145lb: 5 x 4
9/24/08
R-phase in am
NWU2 in pm
9/25/08
Snatches w/ 24kg: 15/15/15/15/5/5 in about 3 minutes = 70 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10, 10, 10
Dead Snatch w/ 2*16kg: 5, 5, 5
Dead Lift w/ 145lb: 5, 5
9/26/08
TGU w/ 24kg: 3/3, 3/3 --> 2/ 32kg: 2/2, 2/2, 2/2
Pistols w/ 16kg: 3/3, 3/3, 3/3
Winmills w/ 75lb: 4/4, 3/3, 3/3
Chin-ups w/ BW: 9, 9, 9
Dead Lift w/ 145lb: 5, 5, 5, 5 Still practicing technique....
That's what's been going on...
Incase anyone is interested in the Battling Ropes news snippet we did, here it is:
http://www.myfoxwghp.com/myfox/pages/Home/Detail;jsessionid=8D8D2132FBA66B3F609B7A32C317A6A2?contentId=7505010&version=1&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1
The web address is longer than the clip...
Trained quite a few new victums this week with the kettlebell. Good times, Good times. I love Kbells.
Training still seems to be going pretty good.
9/21/08
Snatches w/ 24kg: 30/30 in about 2 min and 40 sec.
Double swings w/ 2*16kg: 10 x 6
LCCJ w/ 2*16kg: 10 x 4
Pole Pulls: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/22/08
I-phase in am
R-phase drills throughout day
9/23/08
A1 - C&P w/ 36kg: 1/1, 2/2, 3/3 x 3 !
A2 - Pull-ups w/ 16kg on foot: 3, 4, 4 x 3 rounds.
B2- Front Squat w/ 2*24kg: 5, 5, 5
B3 - Bent Press w/ 24kg: 4/4 , 4/4, 4/4
Dead Lift w/ 145lb: 5 x 4
9/24/08
R-phase in am
NWU2 in pm
9/25/08
Snatches w/ 24kg: 15/15/15/15/5/5 in about 3 minutes = 70 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10, 10, 10
Dead Snatch w/ 2*16kg: 5, 5, 5
Dead Lift w/ 145lb: 5, 5
9/26/08
TGU w/ 24kg: 3/3, 3/3 --> 2/ 32kg: 2/2, 2/2, 2/2
Pistols w/ 16kg: 3/3, 3/3, 3/3
Winmills w/ 75lb: 4/4, 3/3, 3/3
Chin-ups w/ BW: 9, 9, 9
Dead Lift w/ 145lb: 5, 5, 5, 5 Still practicing technique....
That's what's been going on...
Saturday, September 20, 2008
Sometimes working is a drag
Especially when I have to work on a Saturday and both my little boys have football and soccer games. Fire fighting can be a great job, but sometimes it's not. I would rather be with my family...
Anyway, this has been an okay week. I got to do a TV segment with John Brookfield on the Battling Ropes system. (first time for anything like this; I tried to "be natural" and ignore the camera! ) I got my first article published on Dragon Door's website! I thought that was cool. It can't hurt, right? Also, I got a new chain saw and got to cut up a bunch of trees in the back yard. For some reason, I kinda enjoyed that. And finally and best of all, my mom in law's tumor markers have come down according to her last test results. That's a good thing.
Here's a look at training:
9/14/08
NWU
double snatches w/ 2*16kg: 10 x 5
double swings w/ 2*16kg: 10 x 5
Long Cycle C&J w/ 2*16kg: 10 x 3
Pole Pulls w/ 2" rope: 100 ft x 5
Pushups w/ ft up: 10 x 5
9/15/08
I phase in am; R-phase in pm at super speed
9/16/08
A1 - C&P w/ 36kg: 1/1, 2/2, 2/2 x 3 rounds
A2 - Pull ups w/ xtra 16kg: 3, 3, 4 x 3 rounds
Dead lift w/ 145 lbs: 5, 5, 5, 5 going to ease my way back in to DLs...
Roll outs on wheel: 5, 5, 5, 5
9/17/08
Snatches w/ 24kg: 25/25 in 2 min and 15 sec
Swings w/ 16kg @ 15sec on/15sec off: 9 x 20
Pole Pull w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/18/08I phase in am; R-phase in pm
9/19/08TGU w/ 24kg: 3/3, 3/3 --> w/ 32kg: 2/2, 2/2
Windmill w/ 32kg: 4/4, 4/4, 4/4
Pull-ups w/ BW: 8, 8, 8
Squat to press w/ 2*24kg: 3, 3, 3
Dead lift w/ 145lbs: 5 x 4 practicing form and rhythm...
9/20/08
I phase this morning. Some S phase prep work.
That is all for now.
Anyway, this has been an okay week. I got to do a TV segment with John Brookfield on the Battling Ropes system. (first time for anything like this; I tried to "be natural" and ignore the camera! ) I got my first article published on Dragon Door's website! I thought that was cool. It can't hurt, right? Also, I got a new chain saw and got to cut up a bunch of trees in the back yard. For some reason, I kinda enjoyed that. And finally and best of all, my mom in law's tumor markers have come down according to her last test results. That's a good thing.
Here's a look at training:
9/14/08
NWU
double snatches w/ 2*16kg: 10 x 5
double swings w/ 2*16kg: 10 x 5
Long Cycle C&J w/ 2*16kg: 10 x 3
Pole Pulls w/ 2" rope: 100 ft x 5
Pushups w/ ft up: 10 x 5
9/15/08
I phase in am; R-phase in pm at super speed
9/16/08
A1 - C&P w/ 36kg: 1/1, 2/2, 2/2 x 3 rounds
A2 - Pull ups w/ xtra 16kg: 3, 3, 4 x 3 rounds
Dead lift w/ 145 lbs: 5, 5, 5, 5 going to ease my way back in to DLs...
Roll outs on wheel: 5, 5, 5, 5
9/17/08
Snatches w/ 24kg: 25/25 in 2 min and 15 sec
Swings w/ 16kg @ 15sec on/15sec off: 9 x 20
Pole Pull w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/18/08I phase in am; R-phase in pm
9/19/08TGU w/ 24kg: 3/3, 3/3 --> w/ 32kg: 2/2, 2/2
Windmill w/ 32kg: 4/4, 4/4, 4/4
Pull-ups w/ BW: 8, 8, 8
Squat to press w/ 2*24kg: 3, 3, 3
Dead lift w/ 145lbs: 5 x 4 practicing form and rhythm...
9/20/08
I phase this morning. Some S phase prep work.
That is all for now.
Monday, September 15, 2008
Does Humidity and Heat cause your performance to suffer?
I'm no scientist, but I'd say, "yes." It has been very hot and humid here lately and apparently that zaps some of the body's (at least mine) performance capability. Or, maybe I'm just soft and I love my AC. If I were'nt so cold natured that might be more plausible, but anything less than 72 degrees and I'm starting to get chill bumps. Maybe it has more to do with dehydration than the actual temperature. Don't know; I'll think more on this later.
I've been taping 2 and half pound plates to the bottom of my kettlebells over the last few weeks in order to allow myself to slowly build my way up for presses and other kbell grinds. I would like to press the Beast one day, but I don't need to be in a hurry about it. I should take my time, right? Anyway, I had worked up to pressing my 32kg kettlebell w/ 5 extra pounds to it quite easily. So, I got a new toy this week; a 36kg kettlebell! I will now work at owning this weight and then slowly start taping plates to it!
Having said all that, training has been going well:
9/9/08
I phase in am. Some hip work through day. R-phase in pm. (lots of time at the fire station...)
9/10/08
Snatches w/ 24kg: 12/12 x 9
B1 - Pole pulls w/ 2" rope: 100 ft x 5
B2 - Pushups w/ ft up: 10 x 5
9/11/08
R-phase in am @ standard speed
I-phase in pm.
A lot of people came by the fire station with baked goods today. Very nice of them. I didn't partake...
9/12/08
NWU1
A1 - C&P w/ 36kg!: 1/1, 2/2, 1/1 x 3 rounds
A2 - Pull-ups w/ 16kg: 2, 3, 4 x 3 rounds
B2 - Pistol w/ 16kg: 1/1, 2/2, 1/1, 2/2, 1/1
B3 - Windmill w/ 32kg top hand & 16kg bottom hand: 1/1, 2/2, 1/1, 2/2, 1/1
Lots of hand work today. Ran some sprints for S-phase prep.
9/13/08
I phase in the morining.
R-phase in the evening.
Oh, been wearing Yoga toes a little everyday. They're quite a fashion statement.
I've been taping 2 and half pound plates to the bottom of my kettlebells over the last few weeks in order to allow myself to slowly build my way up for presses and other kbell grinds. I would like to press the Beast one day, but I don't need to be in a hurry about it. I should take my time, right? Anyway, I had worked up to pressing my 32kg kettlebell w/ 5 extra pounds to it quite easily. So, I got a new toy this week; a 36kg kettlebell! I will now work at owning this weight and then slowly start taping plates to it!
Having said all that, training has been going well:
9/9/08
I phase in am. Some hip work through day. R-phase in pm. (lots of time at the fire station...)
9/10/08
Snatches w/ 24kg: 12/12 x 9
B1 - Pole pulls w/ 2" rope: 100 ft x 5
B2 - Pushups w/ ft up: 10 x 5
9/11/08
R-phase in am @ standard speed
I-phase in pm.
A lot of people came by the fire station with baked goods today. Very nice of them. I didn't partake...
9/12/08
NWU1
A1 - C&P w/ 36kg!: 1/1, 2/2, 1/1 x 3 rounds
A2 - Pull-ups w/ 16kg: 2, 3, 4 x 3 rounds
B2 - Pistol w/ 16kg: 1/1, 2/2, 1/1, 2/2, 1/1
B3 - Windmill w/ 32kg top hand & 16kg bottom hand: 1/1, 2/2, 1/1, 2/2, 1/1
Lots of hand work today. Ran some sprints for S-phase prep.
9/13/08
I phase in the morining.
R-phase in the evening.
Oh, been wearing Yoga toes a little everyday. They're quite a fashion statement.
Friday, September 5, 2008
Hurricane Hanna
Hanna is coming tonight! It's not supposed to be too bad when she hits. It makes me smile because I have a friend named Hanna and she makes me think. That's dangerous. Again, hopefully the hurricane will just blow away.
I've been plugging along lately. I met with Kevin Perrone last week. Discovered I have an extra bone in my foot, or a larger than normal one. It effects my peg board when bare footed. Great...
Anyway, training is going well.
9/3/08
Armbars w/ 24kg: 3/3, 3/3
TGU's w/ 24kg: 3/3, 2/2
Snatches w/ 24kg: 10/10 x 10 - slow and easy. just took my time and worked on form.
2HSwings w/ 32kg: 10 x 5
Pushups w/ feet up: 10 x 5
9/4/08
I phase in am
R phase in pm
Peg board practice
9/5/08
NWU2
A1 - C&P w/ 75lbs: 1, 2, 3, 1, 2, 3, 1, 2, 1 each arm...
A2 - Pull ups w/ 16kg: 1, 2, 3, 1, 2, 3, 1, 2, 1
B1 - Windmill w/ 32kg: 3/3 x 4
B2 - Front Squat w/ 2*24kg: 5 x 4
Shoulders really feeling good this week. Been doing thoracic glides with 2*16kgs. Feels good.
I've been plugging along lately. I met with Kevin Perrone last week. Discovered I have an extra bone in my foot, or a larger than normal one. It effects my peg board when bare footed. Great...
Anyway, training is going well.
9/3/08
Armbars w/ 24kg: 3/3, 3/3
TGU's w/ 24kg: 3/3, 2/2
Snatches w/ 24kg: 10/10 x 10 - slow and easy. just took my time and worked on form.
2HSwings w/ 32kg: 10 x 5
Pushups w/ feet up: 10 x 5
9/4/08
I phase in am
R phase in pm
Peg board practice
9/5/08
NWU2
A1 - C&P w/ 75lbs: 1, 2, 3, 1, 2, 3, 1, 2, 1 each arm...
A2 - Pull ups w/ 16kg: 1, 2, 3, 1, 2, 3, 1, 2, 1
B1 - Windmill w/ 32kg: 3/3 x 4
B2 - Front Squat w/ 2*24kg: 5 x 4
Shoulders really feeling good this week. Been doing thoracic glides with 2*16kgs. Feels good.
Saturday, August 23, 2008
On your mark, get set,
Go ! For S-phase, that is... I've started trying to prepare. Looks like I've got my work cut out for me. Hopefully I'll be ready by December!
8/21/08 - reducing reps today
C&P w/ 2*24kg: 3, 3, 3, 3, 3, 3
Front Squats w/ 2*32kg: 2, 2, 2, 2, 2, 2
Windmills w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2, 2/2
Pull-ups w/ 12kg: 3, 3, 3, 2, 3, 3
Some S-phase prep work later today...
8/22/08
I-phase in am.
S-phase prep work in mid-morning.
Tried some super speed stuff again tonight.
8/23/08 - still down on the volume
NWU2
Snatches w/ 24kg: 5/5 x 10 with 20 sec rest b/w sets
B1 - Velocity w/ 1 1/2" rope: 1 min, 30 sec, 30 sec, 30 xec, 30 sec
B2 - Pushups w/ ft up: 10 x 5
C1 - Pole pulls w/ double wrap: 200 ft x 3
C2 - Pushups w/ ft up: 10 x 3
Later that day...
S-phase prep work and tempo runs.
I am tired. Really.
8/21/08 - reducing reps today
C&P w/ 2*24kg: 3, 3, 3, 3, 3, 3
Front Squats w/ 2*32kg: 2, 2, 2, 2, 2, 2
Windmills w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2, 2/2
Pull-ups w/ 12kg: 3, 3, 3, 2, 3, 3
Some S-phase prep work later today...
8/22/08
I-phase in am.
S-phase prep work in mid-morning.
Tried some super speed stuff again tonight.
8/23/08 - still down on the volume
NWU2
Snatches w/ 24kg: 5/5 x 10 with 20 sec rest b/w sets
B1 - Velocity w/ 1 1/2" rope: 1 min, 30 sec, 30 sec, 30 xec, 30 sec
B2 - Pushups w/ ft up: 10 x 5
C1 - Pole pulls w/ double wrap: 200 ft x 3
C2 - Pushups w/ ft up: 10 x 3
Later that day...
S-phase prep work and tempo runs.
I am tired. Really.
Wednesday, August 20, 2008
Whoa.
Whoa, because i'm tired! I tried Super Speed R-phase yesterday. Here is a look at the week:
8/13/08
NWU2
snatches w/ 24kg: 12/12 x 8 was going for 10 sets, but left shoulder started to feel off so I shut it down. First time for everything...
Pole Pulls w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
8/14/08
I phase in am.
8/15/08
clean & squat & press w/ 2*55lbs: 5, 5, 5, 5, 5
Windmill w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
Pull-up w/ 12kg: 4, 4, 5, 4, 5
Bent Press for fun w/ 32kg: 5/5
8/16/08
NWU2
A1 - Velocity w/ 1&1/2" rope: 1 min x 10
A2 - Pushup w/ ft up: 10 x 10
Swings w/ 24kg: 10/10 x 10
OH Hold w/ 16kg: 1min/1min x 2
8/17/08
I-phase in am.
R-phase in pm.
8/18/08
NWU2
A1 - C&P w/ 2*55lbs: 5, 5, 5, 5, 5, 5
A2 - Front squat w/ 2*32kg: 3, 3, 3, 3, 3, 3
A3 - Windmill w/ 32kg: 4/4 x 5
A4 - Pullup w/ 12kg: 4, 5, 5, 5, 4, 4
8/19/08
Interesting day:
I-phase in am
Decided to start sprinting again today, But i'm going to try to be half-way intelligent this time...
12 60 yard sprints at 3/4 speed or less. Nothing full throttle. Trying to learn from my past.
Also today for some reason, I decided to try super speed for the first time. I've been hesitant to try it for several months now but i thought it may be time.
R-phase @ super speed. Different. In fact, I have no ankle circles at super speed. I have ankle jerks!
8/20/08
What made yesterday so interesting is today my body is so tired. I don't remember the last time I have felt so tired and out of it.
Could it be the sprints? I really didn't push it. Could it be Super Speed R-phase? if so, wow!
Could it be that I did both? Don't know. Will have to experiment.
so today I tried light snatches w/ 16kg: 10/10 x 10 w/ 15 sec rest between sets
then 2H Swings w/ 32kg: 12 x 10 w/ 30 sec rest between sets
I'm smoked?!
8/13/08
NWU2
snatches w/ 24kg: 12/12 x 8 was going for 10 sets, but left shoulder started to feel off so I shut it down. First time for everything...
Pole Pulls w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
8/14/08
I phase in am.
8/15/08
clean & squat & press w/ 2*55lbs: 5, 5, 5, 5, 5
Windmill w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
Pull-up w/ 12kg: 4, 4, 5, 4, 5
Bent Press for fun w/ 32kg: 5/5
8/16/08
NWU2
A1 - Velocity w/ 1&1/2" rope: 1 min x 10
A2 - Pushup w/ ft up: 10 x 10
Swings w/ 24kg: 10/10 x 10
OH Hold w/ 16kg: 1min/1min x 2
8/17/08
I-phase in am.
R-phase in pm.
8/18/08
NWU2
A1 - C&P w/ 2*55lbs: 5, 5, 5, 5, 5, 5
A2 - Front squat w/ 2*32kg: 3, 3, 3, 3, 3, 3
A3 - Windmill w/ 32kg: 4/4 x 5
A4 - Pullup w/ 12kg: 4, 5, 5, 5, 4, 4
8/19/08
Interesting day:
I-phase in am
Decided to start sprinting again today, But i'm going to try to be half-way intelligent this time...
12 60 yard sprints at 3/4 speed or less. Nothing full throttle. Trying to learn from my past.
Also today for some reason, I decided to try super speed for the first time. I've been hesitant to try it for several months now but i thought it may be time.
R-phase @ super speed. Different. In fact, I have no ankle circles at super speed. I have ankle jerks!
8/20/08
What made yesterday so interesting is today my body is so tired. I don't remember the last time I have felt so tired and out of it.
Could it be the sprints? I really didn't push it. Could it be Super Speed R-phase? if so, wow!
Could it be that I did both? Don't know. Will have to experiment.
so today I tried light snatches w/ 16kg: 10/10 x 10 w/ 15 sec rest between sets
then 2H Swings w/ 32kg: 12 x 10 w/ 30 sec rest between sets
I'm smoked?!
Tuesday, August 12, 2008
Progress
Okay, so I need to catch up my workouts. Still on the slow progression path, but as long as i'm moving forward, I'm good with that.
8/5/08
I-phase in the am. Z through out the rest of the day. Trying to focus more and learn from the moves.
8/6/08
djm
A1 - C&P w/ 24kg: 5/5 --> w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lbs: 4/4, 4/4, 4/4, 4/4, 4/4
A3 - Front Squat w/ 2*24kg: 5,5,5,5,5
A4 - Pull-ups w/ BW: 6,6,6,6,6
8/7/08
djm
Snatches w/ 24kg: 10/10 x 10 w/ 30 sec rest between sets (been a while since i've snatched this much!)
Sling shot w/ 16kg: 15/15 x 2
C1 - Pole Pulls: 100ft, 100ft, 200ft, 200ft, 200ft, 200ft
C2 - Pushups w/ ft up: 10, 10, 10, 10, 10
OH carries w/ 16kg: 1min/1min x 2
8/8/08
I phase in am. Again, Z through out day.
8/9/08
NWU2
A1 - C&P w/ 24kg: 5/5 --> w/ 75lbs: 4/4, 4/4, 4/4, 4/4 --> BU C&P w/ 24kg: 5/5
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lb: 5/5, 5/5, 5/5 --> w/ 32kg: 3/3, 3/3
B1 - Front Squat w/ 24kg&32kg: 3,3,3 --> w/ 2*32kg: 3,3
B2 - Pull-ups w/ 8kg: 5,5,5,5,5
8/10/08
Neural WU 2
A1 - Velocity w/ 1 1/2" rope: 30 sec x 10
A2 - Swings w/ 24kg: 10/10 x 10
Snatches w/ 24kg: 10/10 x 5
C1 - Pole Pull w/ double wrap: 100ft x 5
C2 - Pushups w/ ft up: 10 x 5
8/11/08
I-phase in am. R-phase in pm.
8/12/08
NWU2
A1 - C&P w/ 55lb: 5/5 --> w/ 75lb: 3/3, 3/3, 3/3, 3/3, 3/3
A2 - Front Squat w/ 2*32kg: 2,3,4,2,3,4
A3 - Windmill w/ 55lb: 5/5 --> w/ 32kg: 3/3, 3/3, 3/3, 3/3
A4 - Pull-ups w/ 12kg: 3,4,5,3,4,5 felt easy
So here I am. So far so good. I keep taping plates to my kettlebells to slowly progress my weight up. When i'm 90, i should be super strong!
8/5/08
I-phase in the am. Z through out the rest of the day. Trying to focus more and learn from the moves.
8/6/08
djm
A1 - C&P w/ 24kg: 5/5 --> w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lbs: 4/4, 4/4, 4/4, 4/4, 4/4
A3 - Front Squat w/ 2*24kg: 5,5,5,5,5
A4 - Pull-ups w/ BW: 6,6,6,6,6
8/7/08
djm
Snatches w/ 24kg: 10/10 x 10 w/ 30 sec rest between sets (been a while since i've snatched this much!)
Sling shot w/ 16kg: 15/15 x 2
C1 - Pole Pulls: 100ft, 100ft, 200ft, 200ft, 200ft, 200ft
C2 - Pushups w/ ft up: 10, 10, 10, 10, 10
OH carries w/ 16kg: 1min/1min x 2
8/8/08
I phase in am. Again, Z through out day.
8/9/08
NWU2
A1 - C&P w/ 24kg: 5/5 --> w/ 75lbs: 4/4, 4/4, 4/4, 4/4 --> BU C&P w/ 24kg: 5/5
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lb: 5/5, 5/5, 5/5 --> w/ 32kg: 3/3, 3/3
B1 - Front Squat w/ 24kg&32kg: 3,3,3 --> w/ 2*32kg: 3,3
B2 - Pull-ups w/ 8kg: 5,5,5,5,5
8/10/08
Neural WU 2
A1 - Velocity w/ 1 1/2" rope: 30 sec x 10
A2 - Swings w/ 24kg: 10/10 x 10
Snatches w/ 24kg: 10/10 x 5
C1 - Pole Pull w/ double wrap: 100ft x 5
C2 - Pushups w/ ft up: 10 x 5
8/11/08
I-phase in am. R-phase in pm.
8/12/08
NWU2
A1 - C&P w/ 55lb: 5/5 --> w/ 75lb: 3/3, 3/3, 3/3, 3/3, 3/3
A2 - Front Squat w/ 2*32kg: 2,3,4,2,3,4
A3 - Windmill w/ 55lb: 5/5 --> w/ 32kg: 3/3, 3/3, 3/3, 3/3
A4 - Pull-ups w/ 12kg: 3,4,5,3,4,5 felt easy
So here I am. So far so good. I keep taping plates to my kettlebells to slowly progress my weight up. When i'm 90, i should be super strong!
Friday, August 1, 2008
Hand Care and Kettlebells
Yes, I feel I should mention it as the issue has come up quite a bit lately with some of my friends. Kettlebells can be tough on the hands. Most anyone who has ever spent a lot of time with a kettlebell can remember the first time they tore a callus. They remember it so well because it hurts! And, it makes it very difficult to train with a kbell once you've damaged you hands.
So, hand care become essential to the kettlebeller. The following tips are tips that work for me. There may be better options, but this is the best I have found for me and my hands.
First, don't white knuckle grip the bell! When you're doing swings, snatches, and cleans RELAX your fingers. You don't need to have a death grip on the bell (unless you're pressing or something like that...). Relax your fingers so the bell can freely move without creating a lot of fire-making friction in your palms.
Calluses will come; don't let them get carried away. Keep them in check. Men, use your lady's pink razor (don't give it back, she won't want it). Ladies, use your razor (you know you've got 20 of them anyway). Those cheap pink razors work great for shaving the calluses on your palm down nice, smooth and flat. BUT, do it at the end of your shower so that your skin will melt away underneath the razor. DO NOT try to shave your calluses off of a dry hand (you can do it, but it is not as easy or pleasant). If you're a big time swinger or snatcher, you may want to do this once a week. Otherwise, just use this trick when you need to.
After you have peeled away the excess callus, use a good hand lotion, creme or whatever. Brett Jones recommends Corn Husker's Lotion. This stuff is awesome. One bottle will last a year - a dab will do ya!
Anyway, these are the tips that work for me. I've never had my hands turn in to hamburger meat yet and I don't ever miss out on training because my hands are sore. Other kbellers suggest using a pummus stone to file away calluses. This works too, but it takes too long for me and the razor does the job so nicely. Use whatever works for you. It doesn't matter how you take care of your hands as long as you take care of your hands.
If you have tips you use or recommend, let me know. I like different ideas.
So, hand care become essential to the kettlebeller. The following tips are tips that work for me. There may be better options, but this is the best I have found for me and my hands.
First, don't white knuckle grip the bell! When you're doing swings, snatches, and cleans RELAX your fingers. You don't need to have a death grip on the bell (unless you're pressing or something like that...). Relax your fingers so the bell can freely move without creating a lot of fire-making friction in your palms.
Calluses will come; don't let them get carried away. Keep them in check. Men, use your lady's pink razor (don't give it back, she won't want it). Ladies, use your razor (you know you've got 20 of them anyway). Those cheap pink razors work great for shaving the calluses on your palm down nice, smooth and flat. BUT, do it at the end of your shower so that your skin will melt away underneath the razor. DO NOT try to shave your calluses off of a dry hand (you can do it, but it is not as easy or pleasant). If you're a big time swinger or snatcher, you may want to do this once a week. Otherwise, just use this trick when you need to.
After you have peeled away the excess callus, use a good hand lotion, creme or whatever. Brett Jones recommends Corn Husker's Lotion. This stuff is awesome. One bottle will last a year - a dab will do ya!
Anyway, these are the tips that work for me. I've never had my hands turn in to hamburger meat yet and I don't ever miss out on training because my hands are sore. Other kbellers suggest using a pummus stone to file away calluses. This works too, but it takes too long for me and the razor does the job so nicely. Use whatever works for you. It doesn't matter how you take care of your hands as long as you take care of your hands.
If you have tips you use or recommend, let me know. I like different ideas.
Tuesday, July 29, 2008
Finding Limits
Training is still going well. But I think I'm close to a limit. All kinds of weird aches and pains starting today. Wonder if it has something to do with today's training? Hmmm. Maybe.
Anyway, just been studying an training over the last few days. Trying to get smarter. I'll let you know how that's working...
7/22/08
A1 - C&P w/ 55lb: 5/5, 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2 (i've been taping plates to my kettlebells...)
A2 - Windmill w/ 55lb: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/23/08
Swings w/ 16kg: 15/15 x 8
Swings w/ 24kg: 8/8 x 5
Snatches w/ 24kg: 7/7 x 6
7/24/08
I-phase in am
Velocity training w/ 2" rope: 30 sec x 10 w/ 30 sec rest b/w sets
Pole Pulls: 1500ft
7/25/08
TGU w/ 24kg: 3/3 then w/ 32kg: 1/1, 2/2, 2/2, 2/2
A1 - Clean, Squat, Press w/ 24kg: 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2, 3/3, 2/2, 3/3
A2 - Pullups w/ BW: 5, 6, 7, 8, 6, 7, 8, 6
7/26/08
Snatches w/ 16kg: 9/9 x 12 (every minute on the minute)
2H Swings w/ 32kg: 10 x 12 30 sec rest b/w sets
7/27/08
I-phase in am
Velocity w/ 1-1/2" rope: 6 min, 6 min, 3 min, 3 min
Pole Pulls: 1100 ft
7/28/08
A1 - C&P w/ 55lb: 3/3, 5/5 then w/ 77lbs: 1/1, 3/3, 4/4, 2/2 (i've been taping plates to my kettlebells...)
A2 - Front Squat w/ 2*24kg: 5, 5, 5, 5, 5, 5
A3 - Pullup w/ BW: 6, 7, 8, 6, 7, 8
A4 - Windmill w/ 32kg: 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
7/29/08
Snatches w/ 24kg: 8/8 x 10 (every minute on the minute)
B1 - Swings w/ 24kg: 5/5 x 10
B2 - Push-ups w/ feet up: 5 x 10
C1 - Sling shots w/ 16kg: 15/15 x 3
C2 - Overhead Holds w/ 16kg: 1 minute/1 minute x 2
the session went fine, but now I'm achin' and painin'. Maybe just a little Z tomorrow.
My little boy, Luke, starts kindergarten on Monday. It will be a sad day...
Anyway, just been studying an training over the last few days. Trying to get smarter. I'll let you know how that's working...
7/22/08
A1 - C&P w/ 55lb: 5/5, 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2 (i've been taping plates to my kettlebells...)
A2 - Windmill w/ 55lb: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/23/08
Swings w/ 16kg: 15/15 x 8
Swings w/ 24kg: 8/8 x 5
Snatches w/ 24kg: 7/7 x 6
7/24/08
I-phase in am
Velocity training w/ 2" rope: 30 sec x 10 w/ 30 sec rest b/w sets
Pole Pulls: 1500ft
7/25/08
TGU w/ 24kg: 3/3 then w/ 32kg: 1/1, 2/2, 2/2, 2/2
A1 - Clean, Squat, Press w/ 24kg: 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2, 3/3, 2/2, 3/3
A2 - Pullups w/ BW: 5, 6, 7, 8, 6, 7, 8, 6
7/26/08
Snatches w/ 16kg: 9/9 x 12 (every minute on the minute)
2H Swings w/ 32kg: 10 x 12 30 sec rest b/w sets
7/27/08
I-phase in am
Velocity w/ 1-1/2" rope: 6 min, 6 min, 3 min, 3 min
Pole Pulls: 1100 ft
7/28/08
A1 - C&P w/ 55lb: 3/3, 5/5 then w/ 77lbs: 1/1, 3/3, 4/4, 2/2 (i've been taping plates to my kettlebells...)
A2 - Front Squat w/ 2*24kg: 5, 5, 5, 5, 5, 5
A3 - Pullup w/ BW: 6, 7, 8, 6, 7, 8
A4 - Windmill w/ 32kg: 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
7/29/08
Snatches w/ 24kg: 8/8 x 10 (every minute on the minute)
B1 - Swings w/ 24kg: 5/5 x 10
B2 - Push-ups w/ feet up: 5 x 10
C1 - Sling shots w/ 16kg: 15/15 x 3
C2 - Overhead Holds w/ 16kg: 1 minute/1 minute x 2
the session went fine, but now I'm achin' and painin'. Maybe just a little Z tomorrow.
My little boy, Luke, starts kindergarten on Monday. It will be a sad day...
Friday, July 18, 2008
Still in the clouds...
| Okay, still on the high from I-phase. Reading Body Learning; it's all starting to come together... I've been training all along, even through I-phase but I'll just update from this week as I am lazy. 7/15/08 I-phase in a.m. Met w/ John Brookfield, the father of Battling Ropes today. He tried to kill me... But It was a good time. He is brilliant. 7/16/08 TGU w/ 24kg: 3/3 --> w/ 32kg: 1/1, 2/2, 1/1, 2/2 B1 - Clean, Squat and Press w/ 24kg: 5/5 --> w/ 74&1/2 lbs (taped a 2 1/2 lb plate to my 32kg kb): 1/1, 2/2, 3/3, 1/1, 2/2, 3/3, 2/2 B2 - Pullups w/ bw: 5, 6, 7, 4, 5, 6, 7, 6 7/17/08 I-phase SFS through out the day w/ feet, ankle and knees Snatches w/ 16kg: 9/9 x 12 (every minute on the minute for 12 min) 2H Swings w/ 24kg: 15 x 5 Swings w/ 24kg: 7/7 x 5 7/18/08 I-phase in a.m. Velocity w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min (1 min rest b/w sets) Pole Pulls w/ 2" rope - standing: 1000 ft Jason Mancebo flew in from California this week to knock the dust off my 88lb kettlebell. Someone has to press that thing, so he did... Show off! That's about it. Having fun and learning lots... |
Monday, July 14, 2008
I-phase
Well, I-phase has come and gone. But, not forgotten! What a wonderful learning experience. The human body is truly an amazingly wonderful creation. And the people involved with Z-health are wonderfuly amazing as well.
As a person, Z-health has really changed my life and has gotten me out of pain. I've never felt better. I've never looked healthier. As a trainer, Z-health has enabled me to really make a difference in my clients' lives. God is Good...
If you want to move better, if you have an athletic goal or a health goal, if you are in pain, if you want to feel good, or if you simply want to just own your own body check out Z-health. Find a Z-health trainer near you and/or get started with an R-phase manual. You will be glad you did.
As a person, Z-health has really changed my life and has gotten me out of pain. I've never felt better. I've never looked healthier. As a trainer, Z-health has enabled me to really make a difference in my clients' lives. God is Good...
If you want to move better, if you have an athletic goal or a health goal, if you are in pain, if you want to feel good, or if you simply want to just own your own body check out Z-health. Find a Z-health trainer near you and/or get started with an R-phase manual. You will be glad you did.
Saturday, July 5, 2008
Vacation Time
But, I'm taking my kettlebells! Also, I-phase is coming soon! I'm excited. Can't wait to see how wrong I've been doing all of those drills! And, I'm excited to see all my Z friends.
Training has been going well. Cannot complain there. So, here it is:
6/29/08
A1 - Snatch w/ 16kg: 10/10 --> w/ 24kg: 5/5 x 5 sets
A2 - Pushups w/ ft up: 10 x 5 sets
Swing-n-flip w/ 24kg: 10/10 x 3 sets
Swing to squat w/ 24kg: 10, 10 , 10
Swings w/ 24kg: 10/10 x 3 sets
6/30/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min, 1 min, 1 min, 1 min
20 total minutes w/ 1 min rest in b/w each set
Pole Pulls w/ rope: 1200 ft; standing
I-phase in the p.m.
7/1/08
A1 - C&P w/ 24kg: 3/3, 5/5 --> w/ 32kg: 1/1, 2/2, 1/1
A2 - Front Squat w/ 2*24kg: 3, 5, 4, 5, 4
A3 - Pullup w/ BW: 5, 4, 3, 5, 4
A4 - Windmill w/ 24kg: 3/3, 2/2, 3/3, 4/4, 3/3
only 30 sec rest b/w all sets
7/2/08
Snatch w/ 24kg: 5/5 on the minute every minute for 10 minutes
Swings w/ 24kg: 10/10, 8/8, 6/6, 8/8, 10/10
Velocity training w/ 2" rope: 30 sec x 5 sets w/ 1 minute rest b/w sets - torture...
Pole Pulls seated: 600 ft
7/3/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 3 min, 2 min
Pole pull standing: 1000 ft
I - phase in the p.m.
7/4/08
A1 - C&P w/ 24kg: 5/5, 5/5 --> w/ 32kg: 1/1, 2/2, 3/3, 2/2
A2 - Windmill w/ 24kg: 3/3, 4/4, 3/3, 4/4, 3/3, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/5/08
Swings w/ 16kg: 10/10 every min on the minute for 10 minutes
2H swings w/ 24kg: 10 x 5 sets
Snatches w/ 24kg: 5/5 every min on the minute for 6 minutes
practicing the "basics" ;) focusing on pelvic position and hip drive
Pole Pulls seated: 600 ft
Roll outs w/ wheel: 5 x 6 sets
I'm trying to work up to 20 minutes of Velocity training on the ropes. I've got a ways to go...
Off to vacation tomorrow and coming back early for I-phase! That's it for now.
Training has been going well. Cannot complain there. So, here it is:
6/29/08
A1 - Snatch w/ 16kg: 10/10 --> w/ 24kg: 5/5 x 5 sets
A2 - Pushups w/ ft up: 10 x 5 sets
Swing-n-flip w/ 24kg: 10/10 x 3 sets
Swing to squat w/ 24kg: 10, 10 , 10
Swings w/ 24kg: 10/10 x 3 sets
6/30/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min, 1 min, 1 min, 1 min
20 total minutes w/ 1 min rest in b/w each set
Pole Pulls w/ rope: 1200 ft; standing
I-phase in the p.m.
7/1/08
A1 - C&P w/ 24kg: 3/3, 5/5 --> w/ 32kg: 1/1, 2/2, 1/1
A2 - Front Squat w/ 2*24kg: 3, 5, 4, 5, 4
A3 - Pullup w/ BW: 5, 4, 3, 5, 4
A4 - Windmill w/ 24kg: 3/3, 2/2, 3/3, 4/4, 3/3
only 30 sec rest b/w all sets
7/2/08
Snatch w/ 24kg: 5/5 on the minute every minute for 10 minutes
Swings w/ 24kg: 10/10, 8/8, 6/6, 8/8, 10/10
Velocity training w/ 2" rope: 30 sec x 5 sets w/ 1 minute rest b/w sets - torture...
Pole Pulls seated: 600 ft
7/3/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 3 min, 2 min
Pole pull standing: 1000 ft
I - phase in the p.m.
7/4/08
A1 - C&P w/ 24kg: 5/5, 5/5 --> w/ 32kg: 1/1, 2/2, 3/3, 2/2
A2 - Windmill w/ 24kg: 3/3, 4/4, 3/3, 4/4, 3/3, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/5/08
Swings w/ 16kg: 10/10 every min on the minute for 10 minutes
2H swings w/ 24kg: 10 x 5 sets
Snatches w/ 24kg: 5/5 every min on the minute for 6 minutes
practicing the "basics" ;) focusing on pelvic position and hip drive
Pole Pulls seated: 600 ft
Roll outs w/ wheel: 5 x 6 sets
I'm trying to work up to 20 minutes of Velocity training on the ropes. I've got a ways to go...
Off to vacation tomorrow and coming back early for I-phase! That's it for now.
Saturday, June 28, 2008
It's Summertime...
And it's hot! Thankfully I do most of my own training in the morning before 7:00 am. I bet most of my clients wished they did their training earlier when it was cooler as well. Oh well, it's good to sweat. Right?
Anyway, my training is still going well, I think!
6/24/08
I-phase foot/scriptnkle and knees. R-phase all else.
6/25/08
A1 - Presses w/ 2(24kg): 5, 5, 5, 5, 5
A2 - OH Lunge w/ 32kg: 3/3, 3/3, 3/3, 3/3, 3/3
A3 - Pull-up w/ xtra 8kg: 5, 5, 5, 5, 5
B1 - KB tricep press w/ 16kg: 5, 5, --> 24kg: 4. 4
B2 - Windmill w/ 16kg: 3/3, 3/3, 3/3, 3/3
6/26/08
Snatch w/ 16kg: 10/10 x 6
Swings w/ 16kg: 15/15 x 6
Swing-n-flip w/ 16kg: 30/30 x 2
Pushups w/ feet up: 10 x 5
6/27/08
I-phase hip,leg and lumbar. R-phase all else
Velocity training w/ 1&1/2" rope
6 min, 4 min, 2 min, 3 min,
2 min, 2 min (bull whip style),
1 min (up close to make rope heavier)
Total of 20 minutes! One minute rest b/w each set!
Pole Pulls: 1300 ft, no rest...
Feeling pretty good. And, hungry all the time. Must be growing...
Anyway, my training is still going well, I think!
6/24/08
I-phase foot/scriptnkle and knees. R-phase all else.
6/25/08
A1 - Presses w/ 2(24kg): 5, 5, 5, 5, 5
A2 - OH Lunge w/ 32kg: 3/3, 3/3, 3/3, 3/3, 3/3
A3 - Pull-up w/ xtra 8kg: 5, 5, 5, 5, 5
B1 - KB tricep press w/ 16kg: 5, 5, --> 24kg: 4. 4
B2 - Windmill w/ 16kg: 3/3, 3/3, 3/3, 3/3
6/26/08
Snatch w/ 16kg: 10/10 x 6
Swings w/ 16kg: 15/15 x 6
Swing-n-flip w/ 16kg: 30/30 x 2
Pushups w/ feet up: 10 x 5
6/27/08
I-phase hip,leg and lumbar. R-phase all else
Velocity training w/ 1&1/2" rope
6 min, 4 min, 2 min, 3 min,
2 min, 2 min (bull whip style),
1 min (up close to make rope heavier)
Total of 20 minutes! One minute rest b/w each set!
Pole Pulls: 1300 ft, no rest...
Feeling pretty good. And, hungry all the time. Must be growing...
Monday, June 23, 2008
It's on!
Things seem to be moving well lately. That is to say I am not in any pain caused by training. This has got to be a record for me.
Good things to come!
Anyway, here is a look at last week's training:
6/16/08
A1 - Presses w/ 2(24kg): 2, 2, 2, 2, 2
A2 - TGU w/ OH extra lunge w/ 16kg: 5/5, 5/5 changed to kb tricep press w/ 16kg: 5, 5, 5
A3 - Pull-up w/ xtra 8kg: 3, 3, 3, 3, 3
6/17/08
A1 - Snatch w/ 16kg: 5/5 x 9
A2 - pushups w/ feet up: 10 x 5 changed to roll outs: 5 x 4
Flip-n-catch swings w/ 16kg: 10/10 x 5
C1 - Velocity training w/ 2" rope: 30 sec x 6 sets
C2 - Swings w/ 24kg: 5/5 x 5 sets
Pole Pulls: 400 ft w/ a double wrap
6/18/08
I-phase thoracic and shoulders, R-phase all else
6/19/08
A1 - Presses w/ 2(24kg): 3, 3, 3, 3, 3
A2 - OH lunge w/ 24kg: 5/5 x 5
A3 - mixed grip pull-ups w/ xtra 8kg: 3, 3, 3, 3
KB tricep press w/ 16kg: 5 x 4 sets
6/20/08
A1 - Snatch w/ 16kg: 8/8 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Flip-n-catch swings w/ 24kg!!!: 10/10 x 3
Velocity training w/ 1&1/2" rope: 60 sec x 6 sets w/ 1 min rest b/w sets
Pole Pulls: 1000 ft w/ a single wrap
6/21/08
I-phase Wrist and elbow, R-phase all else
6/22/08
A1 - Presses w/ 2(24kg): 4, 4, 4, 4, 4
A2 - TGU w/ extra OH lunge w/ 24kg: : 2/2, 2/2, 2/2, 2/2, 1/1
A3 - Pull-up w/ xtra 8kg: 4, 4, 4, 4, 4
KB Tricep press w/ 16kg: 5, 5 --> w/ 24kg: 3, 3
6/23/08
A1 - Snatch w/ 16kg: 10/10 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Velocity training w/ 1&1/2" rope: 2 minutes x 4 sets w/ 1 min rest b/w sets --> 1 minute x 2 sets
Pole Pulls: 1100 ft w/ a single wrap
Oh yeah, I'm diggin' the ropes. They make me feel so good. You should give it a try. Kettlebells and Ropes. A great combination...
Good things to come!
Anyway, here is a look at last week's training:
6/16/08
A1 - Presses w/ 2(24kg): 2, 2, 2, 2, 2
A2 - TGU w/ OH extra lunge w/ 16kg: 5/5, 5/5 changed to kb tricep press w/ 16kg: 5, 5, 5
A3 - Pull-up w/ xtra 8kg: 3, 3, 3, 3, 3
6/17/08
A1 - Snatch w/ 16kg: 5/5 x 9
A2 - pushups w/ feet up: 10 x 5 changed to roll outs: 5 x 4
Flip-n-catch swings w/ 16kg: 10/10 x 5
C1 - Velocity training w/ 2" rope: 30 sec x 6 sets
C2 - Swings w/ 24kg: 5/5 x 5 sets
Pole Pulls: 400 ft w/ a double wrap
6/18/08
I-phase thoracic and shoulders, R-phase all else
6/19/08
A1 - Presses w/ 2(24kg): 3, 3, 3, 3, 3
A2 - OH lunge w/ 24kg: 5/5 x 5
A3 - mixed grip pull-ups w/ xtra 8kg: 3, 3, 3, 3
KB tricep press w/ 16kg: 5 x 4 sets
6/20/08
A1 - Snatch w/ 16kg: 8/8 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Flip-n-catch swings w/ 24kg!!!: 10/10 x 3
Velocity training w/ 1&1/2" rope: 60 sec x 6 sets w/ 1 min rest b/w sets
Pole Pulls: 1000 ft w/ a single wrap
6/21/08
I-phase Wrist and elbow, R-phase all else
6/22/08
A1 - Presses w/ 2(24kg): 4, 4, 4, 4, 4
A2 - TGU w/ extra OH lunge w/ 24kg: : 2/2, 2/2, 2/2, 2/2, 1/1
A3 - Pull-up w/ xtra 8kg: 4, 4, 4, 4, 4
KB Tricep press w/ 16kg: 5, 5 --> w/ 24kg: 3, 3
6/23/08
A1 - Snatch w/ 16kg: 10/10 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Velocity training w/ 1&1/2" rope: 2 minutes x 4 sets w/ 1 min rest b/w sets --> 1 minute x 2 sets
Pole Pulls: 1100 ft w/ a single wrap
Oh yeah, I'm diggin' the ropes. They make me feel so good. You should give it a try. Kettlebells and Ropes. A great combination...
Saturday, June 14, 2008
Ropes, KBells, and Z
I've had a pretty good week. Been doing lots of Z peppered throughout the days. Training is going well.
6/8/08
A1 - Swings w/ 16kg: 20/20 x 3 --> Flip-n-catch swings w/ 16kg: 15/15 x 2
A2 - Burpees: 10, 10, 10, 10, 10
Velocity training w/ rope: 30 sec x 9 sets
(3 standing, 3 up close, 3 kneeling)
Pole Pulls: 300ft w/ forward pull and 400ft w/ seated forward pull
Ropes are fun, in a sick way...
6/9/08
I-phase in the morning. I-phase in the evening.
6/10/08
TGU
w/ 16kg: 5/5
Bottoms Up w/ 16kg: 3/3, 2/2
Bottoms Up w/ 24kg: 1/1
w/ 24kg: 3/3, 3/3
B1 - Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2 - Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3 - Pullups w/ BW: 7, 7, 7, 7, 7
6/11/08
Snatches w/ 16kg: 5/5 x 5 sets
B1 - Swings w/ 16kg: 10/10 x 5
B2 - Pushups w/ feet up: 10 x 5
Flip-n-catch swings w/ 16kg: 15/15 x 4
Velocity training w/ rope: 30 sec x 8 sets
(2 standing, 2 up close, 2 kneeling, 2 up close)
Pole Pulls: 400ft w/ forward pull, 200ft w/ seated forward pull (double wraps)
6/12/08 @ the beach
R-phase in the morning. I-phase in the evening. Don't know why I do it twice in a day, but I feel good doing it.
6/13/08
A1 - Double Presses w/ 2(24kg): 1/1 x 5
A2 - Overhead lunges w/ 16kg: 5/5 x 5
A3 - Pullups w/ extra 8kg: 5 x 5 sets
6/14/08
A1 - Snatches w/ 16kg: 5/5 x 7
A2 - Pushups w/ feet up: 7 x 7
B1 - Swings w/ 16kg: 20/20 x 4
B2 - Farmers walks w/ 2(24kg): 45 sec x 3 sets
Velocity training w/ new 2" rope: 30 sec x 6 sets
(2" rope is so much harder than 1 1/2" rope!)
Pole Pulls: 700ft w/ forward pull, 300ft w/ seated forward pull
Tomorrow, more Z... I-phase is coming soon! I'm excited to see everyone and learn more Z.
6/8/08
A1 - Swings w/ 16kg: 20/20 x 3 --> Flip-n-catch swings w/ 16kg: 15/15 x 2
A2 - Burpees: 10, 10, 10, 10, 10
Velocity training w/ rope: 30 sec x 9 sets
(3 standing, 3 up close, 3 kneeling)
Pole Pulls: 300ft w/ forward pull and 400ft w/ seated forward pull
Ropes are fun, in a sick way...
6/9/08
I-phase in the morning. I-phase in the evening.
6/10/08
TGU
w/ 16kg: 5/5
Bottoms Up w/ 16kg: 3/3, 2/2
Bottoms Up w/ 24kg: 1/1
w/ 24kg: 3/3, 3/3
B1 - Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2 - Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3 - Pullups w/ BW: 7, 7, 7, 7, 7
6/11/08
Snatches w/ 16kg: 5/5 x 5 sets
B1 - Swings w/ 16kg: 10/10 x 5
B2 - Pushups w/ feet up: 10 x 5
Flip-n-catch swings w/ 16kg: 15/15 x 4
Velocity training w/ rope: 30 sec x 8 sets
(2 standing, 2 up close, 2 kneeling, 2 up close)
Pole Pulls: 400ft w/ forward pull, 200ft w/ seated forward pull (double wraps)
6/12/08 @ the beach
R-phase in the morning. I-phase in the evening. Don't know why I do it twice in a day, but I feel good doing it.
6/13/08
A1 - Double Presses w/ 2(24kg): 1/1 x 5
A2 - Overhead lunges w/ 16kg: 5/5 x 5
A3 - Pullups w/ extra 8kg: 5 x 5 sets
6/14/08
A1 - Snatches w/ 16kg: 5/5 x 7
A2 - Pushups w/ feet up: 7 x 7
B1 - Swings w/ 16kg: 20/20 x 4
B2 - Farmers walks w/ 2(24kg): 45 sec x 3 sets
Velocity training w/ new 2" rope: 30 sec x 6 sets
(2" rope is so much harder than 1 1/2" rope!)
Pole Pulls: 700ft w/ forward pull, 300ft w/ seated forward pull
Tomorrow, more Z... I-phase is coming soon! I'm excited to see everyone and learn more Z.
Saturday, June 7, 2008
Bottoms Up
My stats/progress thus far:
Height: 5'10" Weight: 175lbs Bodyfat: 8% Eyes: blue
Still working with Kevin Perrone to unwind myself and get Z'd up. In fact, I meet with Kevin later today!
My training has been going okay. I think I'm feeling pretty good; for me that is...
5/31/08
R-phase lower body/I-phase upper body
6/1/08
TGU - bottoms up w/ 12kg: 2/2
- regular w/ 4/4
- bottoms up w/ 16kg: 2/2, 3/3
- regular w/ 24kg: 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7
6/2/08
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ flip and catch, 16kg: 15/15 x 5 sets
Battling Ropes: 30 sec bouts x 5 sets - this gets heart rate soaring way beyond what swings do!
Forward Pole Pulls w/ rope: 500 feet - torture
6/3/08
R-phase hip, pelvis and lumbar/I-phase everything else
6/4/08
TGU - bottoms up w/ 12kg: 3/3
- regular w/ 16kg: 5/5
- bottoms up w/ 16kg: 3/3
- regular w/ 24kg: 3/3, 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7, 7, 7
6/5/08
A1- Swings w/ 16kg: 20/20 x 4 sets
A2- Pushups w/ feet up: 10 x 4 sets
Battling Rope: 30 sec x 8 sets; 5 standing and 3 kneeling - again, pulse is soaring
Forward Pole Pulls: 300 ft
Seated over shoulder Pole Pulls: 300 ft
Farmers Walks 2(24kgs) x 1 min, 1 min --> 2(32kgz) x 1 min
6/6/08
R-phase lower body/I-phase upper body
Today, 6/7/08
Bottoms Up TGU
w/ 12kg: 3/3
w/ 16kg: 2/2
w/ 24kg: 1/1 - Yes! I did it!
B1- Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2- Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3- Pullups w/ BW: 7, 7, 7, 7, 7
Well, the getups are feeling pretty good. The bottoms up w/ 24kg worked me a bit, but I've got it under my belt now. Could 32kg be in the future? Sure, why not?
Height: 5'10" Weight: 175lbs Bodyfat: 8% Eyes: blue
Still working with Kevin Perrone to unwind myself and get Z'd up. In fact, I meet with Kevin later today!
My training has been going okay. I think I'm feeling pretty good; for me that is...
5/31/08
R-phase lower body/I-phase upper body
6/1/08
TGU - bottoms up w/ 12kg: 2/2
- regular w/ 4/4
- bottoms up w/ 16kg: 2/2, 3/3
- regular w/ 24kg: 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7
6/2/08
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ flip and catch, 16kg: 15/15 x 5 sets
Battling Ropes: 30 sec bouts x 5 sets - this gets heart rate soaring way beyond what swings do!
Forward Pole Pulls w/ rope: 500 feet - torture
6/3/08
R-phase hip, pelvis and lumbar/I-phase everything else
6/4/08
TGU - bottoms up w/ 12kg: 3/3
- regular w/ 16kg: 5/5
- bottoms up w/ 16kg: 3/3
- regular w/ 24kg: 3/3, 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7, 7, 7
6/5/08
A1- Swings w/ 16kg: 20/20 x 4 sets
A2- Pushups w/ feet up: 10 x 4 sets
Battling Rope: 30 sec x 8 sets; 5 standing and 3 kneeling - again, pulse is soaring
Forward Pole Pulls: 300 ft
Seated over shoulder Pole Pulls: 300 ft
Farmers Walks 2(24kgs) x 1 min, 1 min --> 2(32kgz) x 1 min
6/6/08
R-phase lower body/I-phase upper body
Today, 6/7/08
Bottoms Up TGU
w/ 12kg: 3/3
w/ 16kg: 2/2
w/ 24kg: 1/1 - Yes! I did it!
B1- Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2- Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3- Pullups w/ BW: 7, 7, 7, 7, 7
Well, the getups are feeling pretty good. The bottoms up w/ 24kg worked me a bit, but I've got it under my belt now. Could 32kg be in the future? Sure, why not?
Saturday, May 31, 2008
A Better Me
I've been trying to juggle a hectic schedule around training clients, training myself, preschool, and being a dad, and being a husband. I just noticed the order I've listed these things, so I guess I can easily see where I am lacking. I don't think I'm that horrible, but I can see how my clients get the best presentation I have to offer and my family probably does not. SO, I have something to work on!
On the training side of things, I'm working on building a better me. So I've enlisted my friend Kevin Perrone to help me with that. I use my eyes and smallish brain to help other people, but I need someone else's eyes and larger brain to help me. Progress is bound to happen!
Training this week:
5/29/08
TGU's
Bottoms Up w/ 12kg: 2/2
Normal getup w/ 16kg: 2/2
Bottoms Up w/ 16kg: 1/1
Normal getup w/ 24kg: 2/2
B1 - Presses w/ 24kg: 1/1
B2 - Windmill w/ 16kg: 2/2
B3 - Pullups w/ BW: 5
Did 3 rounds
5/30/08
Swings w/ 16kg: 10/10 x 10
Pushups w/ BW: 5, 10 x 5
Farmers walks w/ 32kg: 30/30sec, 2(32kg): 30 sec, 1 min
Battling Ropes - Moving the Pile: 30 sec x 5
Battling Ropes - forward Pull: pulled 500 feet of rope w/ a double wrap
5/31/08
Z-health R-phase and I-phase drills
Oh, did I mention I love Z-health? I'm working with some young athletes and Z is really making a big difference in their mobility and ability. It's amazing to watch. I'm so fortunate to be able to help other people.
Anyway, I've relaxed my diet a bit and have gained about 10 lbs. Getting back to my fighting weight!
That's about it.
On the training side of things, I'm working on building a better me. So I've enlisted my friend Kevin Perrone to help me with that. I use my eyes and smallish brain to help other people, but I need someone else's eyes and larger brain to help me. Progress is bound to happen!
Training this week:
5/29/08
TGU's
Bottoms Up w/ 12kg: 2/2
Normal getup w/ 16kg: 2/2
Bottoms Up w/ 16kg: 1/1
Normal getup w/ 24kg: 2/2
B1 - Presses w/ 24kg: 1/1
B2 - Windmill w/ 16kg: 2/2
B3 - Pullups w/ BW: 5
Did 3 rounds
5/30/08
Swings w/ 16kg: 10/10 x 10
Pushups w/ BW: 5, 10 x 5
Farmers walks w/ 32kg: 30/30sec, 2(32kg): 30 sec, 1 min
Battling Ropes - Moving the Pile: 30 sec x 5
Battling Ropes - forward Pull: pulled 500 feet of rope w/ a double wrap
5/31/08
Z-health R-phase and I-phase drills
Oh, did I mention I love Z-health? I'm working with some young athletes and Z is really making a big difference in their mobility and ability. It's amazing to watch. I'm so fortunate to be able to help other people.
Anyway, I've relaxed my diet a bit and have gained about 10 lbs. Getting back to my fighting weight!
That's about it.
Saturday, May 24, 2008
Oh My!
I attended a Battling Ropes certification with John Brookfield yesterday. All I can say is, "Whoa." I think John calls his system Battling Ropes because that's exactly what you do; battle. I think the ropes won. I can't remember the last time I have felt so "owned" by training. John told me most people find the ropes very humbling and he was right. I am humbled, but also excited. I have another great tool to use for my own training as well as my clients'. I'm excited to see what kind of body I can create with the use of kettlebells, ropes, and Z.
If you're interested, check out John at http://www.battlingropes.com/. He is a great instructor and his Battling Ropes system will deliver a body capable of doing anything.
Friday, May 16, 2008
A week in review
It's been a busy week. I had to work at the fire department a bit more than usual. We were holding agility tests for hopeful candidates to join our fire department. Several days of this will tucker a fellow out. I still found time to train, but I've been drained.
5/11/08
I-phase hip and pelvis
Swings w/ 16kg: 10/10 x 5
Snatches w/ 16kg: 10/10 x 5
Swings w/ 32kg: 5/5 x 5
Jump rope for 5 min @ 150 rpm
5/12/08
I-phase hip and pelvis drills throughout day...
Buttom Up TGU w/ 16kg: 2/2, 2/2 (yep, I've got a new challenge)
TGU w/ 24kg: 3/3, 3/3
Front Squats w/ 2(24kg): 5, 5, 5, 5
Pull-ups w/ BW: 5, 5, 5, 5
SLDL w/ 24kg: 5/5, 5/5, 5/5
Side Press w/ 24kg: 3/3, 3/3
5/13/08
I-phase hip and pelvis drills throughout day...
Snatch w/ 16kg: 10/10 x 10
Pushups: 5 x 5 sets
Roll outs: 5 x 5 sets
5/14/08
I-phase hip and pelvis drills throughout day...
Front Squats w/ 2(32kg): 3, 3, 3, 3
Pull-ups w/ BW: 5, 5, 5, 5
Buttom Up TGU w/ 16kg: 2/2
SLDL w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 32kg: 3/3, 3/3, 3/3
5/15/08
R-phase
5/16/08
I-phase feet and ankle drills
Swings to Snatches w/ 16kg: 5 & 5/5 & 5 x 10 sets
Pushups w/ feet on blocks: 5 x 10 sets
Jump Rope for 5 minutes @ 140 rpm
That's it. My body doesn't feel as good as it did a week ago. Hopefully that will change soon.
5/11/08
I-phase hip and pelvis
Swings w/ 16kg: 10/10 x 5
Snatches w/ 16kg: 10/10 x 5
Swings w/ 32kg: 5/5 x 5
Jump rope for 5 min @ 150 rpm
5/12/08
I-phase hip and pelvis drills throughout day...
Buttom Up TGU w/ 16kg: 2/2, 2/2 (yep, I've got a new challenge)
TGU w/ 24kg: 3/3, 3/3
Front Squats w/ 2(24kg): 5, 5, 5, 5
Pull-ups w/ BW: 5, 5, 5, 5
SLDL w/ 24kg: 5/5, 5/5, 5/5
Side Press w/ 24kg: 3/3, 3/3
5/13/08
I-phase hip and pelvis drills throughout day...
Snatch w/ 16kg: 10/10 x 10
Pushups: 5 x 5 sets
Roll outs: 5 x 5 sets
5/14/08
I-phase hip and pelvis drills throughout day...
Front Squats w/ 2(32kg): 3, 3, 3, 3
Pull-ups w/ BW: 5, 5, 5, 5
Buttom Up TGU w/ 16kg: 2/2
SLDL w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 32kg: 3/3, 3/3, 3/3
5/15/08
R-phase
5/16/08
I-phase feet and ankle drills
Swings to Snatches w/ 16kg: 5 & 5/5 & 5 x 10 sets
Pushups w/ feet on blocks: 5 x 10 sets
Jump Rope for 5 minutes @ 140 rpm
That's it. My body doesn't feel as good as it did a week ago. Hopefully that will change soon.
Friday, May 9, 2008
On with the show
Latest update on my training. Not real exciting, but it keeps me sane.
5/6/08
R-phase w/ I-phase foot/scriptnkle/knee drills
5/7/08
I-phase foot/scriptnkle/knee throughout the day.
TGU w/ 24kg: 3/3 x 4 sets
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ 24kg: 5/5 x 5 sets
Jump Rope for 6 minutes @ 150 rpm
5/8/08
R-phase w/ I-phase foot/scriptnkle/knee drills
Evil Wheel roll outs: 10 x 3 sets
5/9/08
I-phsse feet/scriptnkle drills
Cross-body pistols w/ 16kg: 3/3, 2/3, 3/2
Halos w/ 16kg: 5/5, 5/5, 5/5
DL w/ 175 lbs: 5/5, 5/5, 5/5
Bent Press w/ 24kg: 5/5, 5/5, 5/5
Overhead carry w/ 24kg: 40 sec/40 sec
Farmer's walk w/ 32kg: 40 sec/40 sec
Farmer's walk w/ 2(32kgs): 40 sec, 40 sec
I just didn't have it with the pistols today. Something was off, so I cut those short. Trying to ease my way back into dead lifts. So far so good, my hips have not been hurting over the last 2 weeks. I will continue on as long as I can stay pain free. I've switched to the bent press instead of regular presses as my shoulders are starting to get agitated. The bent presses feel good; of course they are light. But I like those anyway.
I through in walks and carries today b/c something feels off and walking seems to be easy for me to do!!
That's about it. I've got a week of agility test for hopeful recruits at the fire department this week. Should be fun.
5/6/08
R-phase w/ I-phase foot/scriptnkle/knee drills
5/7/08
I-phase foot/scriptnkle/knee throughout the day.
TGU w/ 24kg: 3/3 x 4 sets
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ 24kg: 5/5 x 5 sets
Jump Rope for 6 minutes @ 150 rpm
5/8/08
R-phase w/ I-phase foot/scriptnkle/knee drills
Evil Wheel roll outs: 10 x 3 sets
5/9/08
I-phsse feet/scriptnkle drills
Cross-body pistols w/ 16kg: 3/3, 2/3, 3/2
Halos w/ 16kg: 5/5, 5/5, 5/5
DL w/ 175 lbs: 5/5, 5/5, 5/5
Bent Press w/ 24kg: 5/5, 5/5, 5/5
Overhead carry w/ 24kg: 40 sec/40 sec
Farmer's walk w/ 32kg: 40 sec/40 sec
Farmer's walk w/ 2(32kgs): 40 sec, 40 sec
I just didn't have it with the pistols today. Something was off, so I cut those short. Trying to ease my way back into dead lifts. So far so good, my hips have not been hurting over the last 2 weeks. I will continue on as long as I can stay pain free. I've switched to the bent press instead of regular presses as my shoulders are starting to get agitated. The bent presses feel good; of course they are light. But I like those anyway.
I through in walks and carries today b/c something feels off and walking seems to be easy for me to do!!
That's about it. I've got a week of agility test for hopeful recruits at the fire department this week. Should be fun.
Saturday, May 3, 2008
Strength
My friend Brett Jones like to say that "Strength is a choice." I think that he is absolutely right. Strength is a choice, but this applies to more than just physical strength. My family participated in a Race for the Cure walk today. We did this because my mother-in-law has breast cancer.Well, she did have it; 23 years ago. She survived, then she got it again; 3 years ago. She is a tough lady, or stubborn. I know she is stronger than I am. If I get an ache, it consumes my every thought. I can't imagine what it must be like to have something as relentless as cancer. It doesn't care who you are, or who your family is. It has no heart. It just wants to destroy you.
But, Kat, my mother-in-law, doesn't care who cancer is either. She fights back. She chooses to live life. It's amazing to witness someone so courageous and full of life when "life" is being turned upside down. I'm glad she fights. She is the peanut butter in our family of a sandwich. She holds everything together. Her daughter (my wife) loves her, my children adore her, I can't help but admire her. She is the embodyment of strength.
I am here to tell you bad things do happen to good people. Things that make the stuff I worry about from day to day seem so stupid. Some of us WORRY about storms, viruses, bacteria, bills, the price of gas, the price of food, American Idol, getting laid off, or whatever. Many of us never really have a true tornado rip through our lives. What I've learned from Kat is that it is not the tornado (cancer) that defines your life, it's how you choose to live after the tornado hits. She chooses to fight. And because she fights, our lives are blessed. I HATE her cancer, but I LOVE how she lives.
Saturday, April 26, 2008
Small steps lead to Big Steps
Plugging along w/ training. Increasing loads and practicing visualization of exercises. Yep, I sit around and imagine what it should look like when I perform exercises. Once in a while, I even act it out (without weight). I'm a nut. But, nuts are good!
4/24/08
A1 - Cross-body Pistols w/ 16kg: 3/3, 3/3, 3/3
A2 - Rows w/ 24kg: 5/5, 5/5, 5/5
B1 - SLDL w/ 24kg: 5/5, 5/5, 5/5, 5/5, 5/5
B2 - Press w/ 24kg: 5/5, 5/5, 5/5, 5/5, 5/5
Roll-outs: 10, 10, 10
4/24/08
swings w/ 16kg: 10/10 x 5 sets
Pull ups w/ 16kg: 3/3 x 6 sets
Push ups w/ feet on blocks: 5 x 6 sets
TGU w/ 24kg: 3/3, 3/3, 3/3
4/26/08
A1 - Front Squats w/ 2(32kg): 3, 3, 3, 3
A2 - Rows w/ 32kg: 4/4, 4/4, 4/4, 4/4
B1 - DL w/ 145lbs: 6, 6, 6, 6, 6
B2 - Press w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2
Swings w/ 32kg: 5/5, 5/5, 5/5 --> 2Handed: 10, 10
Overall, I feel pretty dang skippy. Muscles get sore now that I've been practicing long spine and bone rhythms. That's funny to me in a weird way. But, I feel good and kinda strong.
4/24/08
A1 - Cross-body Pistols w/ 16kg: 3/3, 3/3, 3/3
A2 - Rows w/ 24kg: 5/5, 5/5, 5/5
B1 - SLDL w/ 24kg: 5/5, 5/5, 5/5, 5/5, 5/5
B2 - Press w/ 24kg: 5/5, 5/5, 5/5, 5/5, 5/5
Roll-outs: 10, 10, 10
4/24/08
swings w/ 16kg: 10/10 x 5 sets
Pull ups w/ 16kg: 3/3 x 6 sets
Push ups w/ feet on blocks: 5 x 6 sets
TGU w/ 24kg: 3/3, 3/3, 3/3
4/26/08
A1 - Front Squats w/ 2(32kg): 3, 3, 3, 3
A2 - Rows w/ 32kg: 4/4, 4/4, 4/4, 4/4
B1 - DL w/ 145lbs: 6, 6, 6, 6, 6
B2 - Press w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2
Swings w/ 32kg: 5/5, 5/5, 5/5 --> 2Handed: 10, 10
Overall, I feel pretty dang skippy. Muscles get sore now that I've been practicing long spine and bone rhythms. That's funny to me in a weird way. But, I feel good and kinda strong.
Thursday, April 17, 2008
I'm new again!
After completing R-phase, I thought I'd start all over. So, I've been practicing...
4/15/08
Practiced long spine and bone rhythms
body wt. squats: 10 x 5
imaginary presses: 10/10 x 8
imaginary swings: 10 x 5
pushups: 5 x 5
Trying to groove a new way of doing things...
4/16/08
Again, practicing long spine and bone rhythms
Also played with eye positions
Swings w/ 16kg: 10/10 x 10 = 200
2 handed swings w/ 24kg: 10 x 5
pushups: 10 x 5
pullups: 5 x 5 sets
*interesting note: this amount of swings is usually no big deal, today my legs are so sore!? Must be the new rhythm...
4/17/08
A1-Front squat w/ 2(16kg): 10 x 5
A2-Rows w/ 16kg: 10/10 x 5
B1-Dead lift w/ 2(32kg): 6 x 5
B2-KB press w/ 16kg: 6/6 x 5
Evil Wheel: 10 x 3
Basically, I'm trying to relearn everything w/ Z in mind. And, I think I like it. Now even a push-up is so much more!
4/15/08
Practiced long spine and bone rhythms
body wt. squats: 10 x 5
imaginary presses: 10/10 x 8
imaginary swings: 10 x 5
pushups: 5 x 5
Trying to groove a new way of doing things...
4/16/08
Again, practicing long spine and bone rhythms
Also played with eye positions
Swings w/ 16kg: 10/10 x 10 = 200
2 handed swings w/ 24kg: 10 x 5
pushups: 10 x 5
pullups: 5 x 5 sets
*interesting note: this amount of swings is usually no big deal, today my legs are so sore!? Must be the new rhythm...
4/17/08
A1-Front squat w/ 2(16kg): 10 x 5
A2-Rows w/ 16kg: 10/10 x 5
B1-Dead lift w/ 2(32kg): 6 x 5
B2-KB press w/ 16kg: 6/6 x 5
Evil Wheel: 10 x 3
Basically, I'm trying to relearn everything w/ Z in mind. And, I think I like it. Now even a push-up is so much more!
Monday, April 14, 2008
Simply Awesome
Well, I just finished the second half of the Z-health R-phase certification. It was awesome. The Z-health community is much like the RKC community. It's loaded with amazingly smart, gifted and giving people. This has been a wonderful adventure. Everything I have learned is (and has been) benefiting my own training as well as my client's.
One curious thing about the weekend: I did 3 days of Z-health, no real load bearing exercises other than about 10 total push-ups and 4 pull-ups for the entire 3 days, and my lats are so tired and sore. That amazes me. So I guess a push-up is not just a push-up...
Anyway, I look forward to training later this week once my body recovers. I'm worn slap out! Have a good one.
One curious thing about the weekend: I did 3 days of Z-health, no real load bearing exercises other than about 10 total push-ups and 4 pull-ups for the entire 3 days, and my lats are so tired and sore. That amazes me. So I guess a push-up is not just a push-up...
Anyway, I look forward to training later this week once my body recovers. I'm worn slap out! Have a good one.
Sunday, April 6, 2008
Light aint easy, it's just light
For some time now, I've been trying to vary my intensity with my training by fluctuating the weights I use up and down. I try to get in a heavy day (32kg), a medium day(53kg), and a light day (16kg). Most of my sessions seem to gravitate towards the medium days for some reason. Anyway, yesterday, I decided would be a light day. Turns out, the only thing light was the kettlebell, the session was heavy.
16kg day:
A1- Pistols: 3/3, 3/3, 3/3, 3/3
A2- Buttoms up press: 5/5, 5/5, 5/5, 5/5
B1-Snatches: 10/10
B2-Burpees w/ a pushup: 10
B3-Swing-n-flip-n-catch:10/10
B4-Figure 8 to a hold; hand to hand style: 20
Did five rounds of B1-B4 w/ 1 minute rest between rounds.
I was good and tired after this.
Today's workout was Heavy (weight) but not as taxing.
Bent Press w/ 75lbs on a straight bar: 3/3 x 5 sets
Buttoms up cleans w/ 32kg: 5/5 x 5 sets These felt cool.
Now, I rest for tomorrow I have a kettlebell class. Take it easy.
16kg day:
A1- Pistols: 3/3, 3/3, 3/3, 3/3
A2- Buttoms up press: 5/5, 5/5, 5/5, 5/5
B1-Snatches: 10/10
B2-Burpees w/ a pushup: 10
B3-Swing-n-flip-n-catch:10/10
B4-Figure 8 to a hold; hand to hand style: 20
Did five rounds of B1-B4 w/ 1 minute rest between rounds.
I was good and tired after this.
Today's workout was Heavy (weight) but not as taxing.
Bent Press w/ 75lbs on a straight bar: 3/3 x 5 sets
Buttoms up cleans w/ 32kg: 5/5 x 5 sets These felt cool.
Now, I rest for tomorrow I have a kettlebell class. Take it easy.
Sunday, March 30, 2008
I'm Slack
It's been 10 days since I've posted. No real good reason other than I'm just slack. Anyway, nothing too new. My training is going okay. I've got the second half or R-phase coming up in 2 weeks. I'm excited about that. I have a 71 year old client who told me Friday that he felt like he had the body of a 28 year old. Z-health is just awesome...
Today's training was real short:
Armbars to TGU's w/ 24kg: 3/3, 3/3
TGU's w/ 32kg: 3/3, 3/3
Pistols w/ 24kg: 3/3, 3/3
D1 - SLDL w/ 24kg: 5/5, 5/5, 5/5, 5/5
D2 - Buttoms Up cleans w/ 24kg: 5/5, 5/5, 5/5, 5/5
Tomorrow I go to the fire station. Oh joy! I get to train a lot of people this week; that is cool. Have a good one.
Today's training was real short:
Armbars to TGU's w/ 24kg: 3/3, 3/3
TGU's w/ 32kg: 3/3, 3/3
Pistols w/ 24kg: 3/3, 3/3
D1 - SLDL w/ 24kg: 5/5, 5/5, 5/5, 5/5
D2 - Buttoms Up cleans w/ 24kg: 5/5, 5/5, 5/5, 5/5
Tomorrow I go to the fire station. Oh joy! I get to train a lot of people this week; that is cool. Have a good one.
Thursday, March 20, 2008
Not too bad...
Some pretty cool stuff since I last blogged. Well, cool to me. I had a visitor, Jason Mancebo, all the way from California come to work out with me. I thought that was cool. He is an animal. And, my own training was pretty cool this week, especially yesterday's session. Unexpected strength is always cool.
Anyway, It's been a while since I have posted my workouts, and since most of them are similar in nature, I'll just share the ones that were a little different.
Sunday 3/16/08
Front Snatch (a swing that where the kbell flips chest high) w/ 16kg: 10 x 5 sets
Long Cycle Jerks w/ 2(16kgs): 10 x 10 sets
Dbl Snatch w/ 2(16kgs): 10 x 4 sets
Evil Wheel: 10 x 3 sets
Wednesday 3/19/08
Complete R-phase
Dbl Front Squat w/ 2(32kgs): 5 x 5 sets
Dbl Press w/ 2(32kgs)!: 3 x 4 sets - no idea where these came from. I just wanted to feel how heavy they would be and found they weren't that heavy.
Press w/ 32kg: 3/3 - I wanted 5 sets and i didn't want to push my luck w/ the doubles...
Evil Wheel: 10 x 3 sets
I thought that was alright. Anyway, hope everyone has a good Easter!
Anyway, It's been a while since I have posted my workouts, and since most of them are similar in nature, I'll just share the ones that were a little different.
Sunday 3/16/08
Front Snatch (a swing that where the kbell flips chest high) w/ 16kg: 10 x 5 sets
Long Cycle Jerks w/ 2(16kgs): 10 x 10 sets
Dbl Snatch w/ 2(16kgs): 10 x 4 sets
Evil Wheel: 10 x 3 sets
Wednesday 3/19/08
Complete R-phase
Dbl Front Squat w/ 2(32kgs): 5 x 5 sets
Dbl Press w/ 2(32kgs)!: 3 x 4 sets - no idea where these came from. I just wanted to feel how heavy they would be and found they weren't that heavy.
Press w/ 32kg: 3/3 - I wanted 5 sets and i didn't want to push my luck w/ the doubles...
Evil Wheel: 10 x 3 sets
I thought that was alright. Anyway, hope everyone has a good Easter!
Tuesday, March 11, 2008
Everything Must Change
That's the name of the book I've been reading this week by Brian McLaren. It's pretty thought provoking, if you like that sort of thing. As the title suggests, it's about change, mostly changing the way we think. I've had a thinking problem for about 3 years now. I started thinking, and it's been a problem. Anyway, it's a pretty good book. I'd say more about it but it needs a blog all on it's own.
So now, on to the training:
Friday 3/7/08
Pistols w/ 16kg: 5/5, 5/5, 5/5
BUP w/ 24kg: 4/4, 4/4
Did something today I've never done before; I walked away. I didn't feel right. Everything was so much harder than it should have been. So instead of pushing through it, I decided to stop. My nervous system didn't want me to train, so I listened. I'll admit I did do about 2 sets too many, but I stopped 6 sets short of where I wanted to go before I began. A huge milestone for me...
Sunday 3/9/08
Dbl Front Squat to Dbl Press w/ 2(24kgs): 5 & 5 x 5 sets
B1- Dead Snatch on blocks w/ 24kg: 5/5, 5/5, 5/5, 5/5
B2- Towel Pull-ups: 6, 6, 6, 6
Evil Wheel on knees: 10, 10, 10
Felt good today.
Monday: 3/10/08
Dbl Swings w/ 2(16kgs): 10 x 10 sets
Figure 8 to a hold w/ 16kg: 20, 20, 20
Jump rope x 10 minutes
Tuesday 3/11/08
A1- Dbl Front Squat w/ 2(32kgs): 3/3 x 10 sets
A2- Press w/ 32kg: 2/2 x 10 sets
Evil Wheel on Knees: 10, 10, 10
That's it so far. I think I'm going to do fast tens tomorrow with clean and jerks, and maybe some snatches.
So now, on to the training:
Friday 3/7/08
Pistols w/ 16kg: 5/5, 5/5, 5/5
BUP w/ 24kg: 4/4, 4/4
Did something today I've never done before; I walked away. I didn't feel right. Everything was so much harder than it should have been. So instead of pushing through it, I decided to stop. My nervous system didn't want me to train, so I listened. I'll admit I did do about 2 sets too many, but I stopped 6 sets short of where I wanted to go before I began. A huge milestone for me...
Sunday 3/9/08
Dbl Front Squat to Dbl Press w/ 2(24kgs): 5 & 5 x 5 sets
B1- Dead Snatch on blocks w/ 24kg: 5/5, 5/5, 5/5, 5/5
B2- Towel Pull-ups: 6, 6, 6, 6
Evil Wheel on knees: 10, 10, 10
Felt good today.
Monday: 3/10/08
Dbl Swings w/ 2(16kgs): 10 x 10 sets
Figure 8 to a hold w/ 16kg: 20, 20, 20
Jump rope x 10 minutes
Tuesday 3/11/08
A1- Dbl Front Squat w/ 2(32kgs): 3/3 x 10 sets
A2- Press w/ 32kg: 2/2 x 10 sets
Evil Wheel on Knees: 10, 10, 10
That's it so far. I think I'm going to do fast tens tomorrow with clean and jerks, and maybe some snatches.
Wednesday, March 5, 2008
Simple is as Simple Does
Still trying to listen to my body and learn from it as I train. My training has been relatively simple in that there is not much variation. But that's because i'm hoping to get good at what I'm doing. I'm also trying to focus on what good reps feel like while trying to avoid performing bad reps.
Friday 2/29/08
A1-Cross-body Pistols w/ 16kg: 4/4 x 5 sets
A2-Side Press w/ 24kg: 5/5 x 5 sets
Dbl Snatch w/ 2(16kg): 10 x 5 sets
Evil Wheel on knees: 10,10,10
Saturday 3/1/08
Swings w/ 24kg: 10/10 x 5 sets
C & J w/ 2(16kg): 15 x 4 sets
Towel Pull-ups: 8,8,6,6
Sunday - Nothin' but R-phase
Monday 3/3/08
Dbl Front Squat to Dbl Press w/ 2(24kgs)
5-5, 5-5, 5-5, 5-5, 4-4
Good Mornings w/ 24kg: 5, 5 --> w/ 32kg: 5, 5
Evil Wheel on knees: 10, 10, 10
Later that same day... Kettlebell Sprint class at the club
Wednesday 3/5/08
Dbl Front Squat w/ 2(32kgs): 5, 5, 5, 5, 5 These were brutal.
MP w/ 32kg: 4/4, 3/3, 3/3, 3/3, 3/3
Evil Wheel on knees: 10, 10, 10
Jump Rope for 10 minutes
That's it; all similar in nature.
Friday 2/29/08
A1-Cross-body Pistols w/ 16kg: 4/4 x 5 sets
A2-Side Press w/ 24kg: 5/5 x 5 sets
Dbl Snatch w/ 2(16kg): 10 x 5 sets
Evil Wheel on knees: 10,10,10
Saturday 3/1/08
Swings w/ 24kg: 10/10 x 5 sets
C & J w/ 2(16kg): 15 x 4 sets
Towel Pull-ups: 8,8,6,6
Sunday - Nothin' but R-phase
Monday 3/3/08
Dbl Front Squat to Dbl Press w/ 2(24kgs)
5-5, 5-5, 5-5, 5-5, 4-4
Good Mornings w/ 24kg: 5, 5 --> w/ 32kg: 5, 5
Evil Wheel on knees: 10, 10, 10
Later that same day... Kettlebell Sprint class at the club
Wednesday 3/5/08
Dbl Front Squat w/ 2(32kgs): 5, 5, 5, 5, 5 These were brutal.
MP w/ 32kg: 4/4, 3/3, 3/3, 3/3, 3/3
Evil Wheel on knees: 10, 10, 10
Jump Rope for 10 minutes
That's it; all similar in nature.
Wednesday, February 27, 2008
Grinding it out
Not much new lately. I have been practicing clean and jerks but mostly still grinding squats and presses. Occasionally I do some light swings and snatches. I got into a real jump rope kick last week. I'll jump about 10 minutes after I train. It's funny, 10 minutes of jump rope and my heart rate still doesn't rise as high as a good set of swings will make it rise.
Here's training for the last few days:
Monday 2/25/08
Kettlebell Sprint class at the club
12 minutes of 12 different exercises with a 24kg kb. Smoked me.
Tuesday 2/26/08
Live Fire training at the Fire Department. Really smoked me...
Wednesday 2/27/08
DBL front squats w/ 2(32kg): 4, 4, 4, 4, 4 I'll have to say that felt heavy.
MP w/ 32kg: 3/3, 3/3, 2/2, 3/3, 3/3 The 3rd set was tough, so i rested longer for the next sets. Also tried not to use unneeded tension.
Evil Wheel on knees: 10, 10, 10
Going to Wilmington Saturday for a Kbell clinic! Should be fun, the weather is going to be nice.
Here's training for the last few days:
Monday 2/25/08
Kettlebell Sprint class at the club
12 minutes of 12 different exercises with a 24kg kb. Smoked me.
Tuesday 2/26/08
Live Fire training at the Fire Department. Really smoked me...
Wednesday 2/27/08
DBL front squats w/ 2(32kg): 4, 4, 4, 4, 4 I'll have to say that felt heavy.
MP w/ 32kg: 3/3, 3/3, 2/2, 3/3, 3/3 The 3rd set was tough, so i rested longer for the next sets. Also tried not to use unneeded tension.
Evil Wheel on knees: 10, 10, 10
Going to Wilmington Saturday for a Kbell clinic! Should be fun, the weather is going to be nice.
Wednesday, February 20, 2008
Lately
Been kind of busy training lately; clients, not myself. I'm having fun. 50% of the training i'm doing is all Z-health and it's a blast. The other 50% is kettlebells. My now two loves. And, they're starting to intermingle. It's like getting chocolate in your peanut butter! So good!
Training today looked like this:
A1-Crossbody Pistols w/ 24kg: 3/3, 3/3, 3/3, 2/2
A2-MP w/ 32kg: 3/3, 3/3, 3/3, 3/3 These felt solid.
Snatches w/ 16kg: 10/10 x 4 sets
Pistols and Presses started out strong and ended not so strong... So, I knew I was done.
Still trying to hold myself back.
Training today looked like this:
A1-Crossbody Pistols w/ 24kg: 3/3, 3/3, 3/3, 2/2
A2-MP w/ 32kg: 3/3, 3/3, 3/3, 3/3 These felt solid.
Snatches w/ 16kg: 10/10 x 4 sets
Pistols and Presses started out strong and ended not so strong... So, I knew I was done.
Still trying to hold myself back.
Saturday, February 16, 2008
Love is in the air
But not at my house. My wife and 3 year old have been sick this week. I'm tired. Oh well, had some good sessions with clients this week. Probably because that was my vacation away from the infirmary. Looks like I've got a busy week ahead thanks to John Du Cane. People have been calling me a lot since the Hard Style magazine came out with the top 10 rkc's by review. It's was an honor to be on the same page with such great people, but I really don't belong there and others do. But again, thank you John Du Cane!
My training:
Wednesday 2/13/08
Swings w/ 24kg: 10/10 x 5 sets
Dead Snatches w/ 24kg: 5/5 x 5 sets
Pull Ups w/ 24kg: 3 x 3 sets
I attempted to use my Pavelizer...
Thursday 2/14/08
A1- SLDL w/ 24kg: 5/5 x 5 (my hips kill me still when doing any DL, so this is it for a while)
A2- BUP w/ 24kg: 5/5 x 5
B1- Good Mornings w/ 24kg: 5 x 4 sets
B2- Halos w/ 24kg: 3/3 x 4 sets
B3- Front Squats w/ 24kg: 5 x 4 sets
Friday 2/15/08
Slow Motion Z - Hip circles and cam shafts
Saturday 2/16/08
TGU w/ 24kg: 3/3 x 3
Pistols w/ 24kg: 2/2 x 3
Waiters Press w/ 24kg: 5/5 x 3
Swings w/ a Lat focus 24kg: 10/10 x 5
Jump Rope 10 min @ 146 revolutions per min
That's it. Nothing fancy. My new Pavelizer is vexing me. I guess I have something to practice...
My training:
Wednesday 2/13/08
Swings w/ 24kg: 10/10 x 5 sets
Dead Snatches w/ 24kg: 5/5 x 5 sets
Pull Ups w/ 24kg: 3 x 3 sets
I attempted to use my Pavelizer...
Thursday 2/14/08
A1- SLDL w/ 24kg: 5/5 x 5 (my hips kill me still when doing any DL, so this is it for a while)
A2- BUP w/ 24kg: 5/5 x 5
B1- Good Mornings w/ 24kg: 5 x 4 sets
B2- Halos w/ 24kg: 3/3 x 4 sets
B3- Front Squats w/ 24kg: 5 x 4 sets
Friday 2/15/08
Slow Motion Z - Hip circles and cam shafts
Saturday 2/16/08
TGU w/ 24kg: 3/3 x 3
Pistols w/ 24kg: 2/2 x 3
Waiters Press w/ 24kg: 5/5 x 3
Swings w/ a Lat focus 24kg: 10/10 x 5
Jump Rope 10 min @ 146 revolutions per min
That's it. Nothing fancy. My new Pavelizer is vexing me. I guess I have something to practice...
Tuesday, February 12, 2008
Balance
In the vein of Z, I've been trying to balance tension with relaxation when I train. At least I've been trying to be more aware of the tension I have when I'm training. I think my form is actually improving. Pretty cool.
Mostly a lot of Z for the last few days. I've been trying to practice the finer things I learned from R-phase. Like precision and quality of movement. On the flip side, I think maybe I've had too much Z this week. My body is getting weird on me. Why is balance so hard?
Anyway, lead a "kettlebell sprint" class yesterday at the club; a good 13 minute workout.
Todays session looked like this:
Cross-body Pistols w/ 24kg: 2/2 x 4
MP w/ 32kg: 3/3, 3/3, 3/3, 2/2
10 minutes of Jump Rope @ 140 revolutions per min.
My body was tired today, so I didn't push the presses and pistols. Oh well, that's it for now. Just trying to apply what i'm learning instead of just remembering what I learned.
Mostly a lot of Z for the last few days. I've been trying to practice the finer things I learned from R-phase. Like precision and quality of movement. On the flip side, I think maybe I've had too much Z this week. My body is getting weird on me. Why is balance so hard?
Anyway, lead a "kettlebell sprint" class yesterday at the club; a good 13 minute workout.
Todays session looked like this:
Cross-body Pistols w/ 24kg: 2/2 x 4
MP w/ 32kg: 3/3, 3/3, 3/3, 2/2
10 minutes of Jump Rope @ 140 revolutions per min.
My body was tired today, so I didn't push the presses and pistols. Oh well, that's it for now. Just trying to apply what i'm learning instead of just remembering what I learned.
Sunday, February 3, 2008
Z for Me
Well, just finished the first half of the Z-Health R-phase. I just have to say that I have been blessed. What an awesome adventure. The material and information presented was invaluable and truly life changing. Also, much like the RKC, the people in Z-health are extremely knowledgeable, approachable, helpful, and humble. Servants...
ANYWAY, Now I know why I named my blog "Life is Movement". I'm excited; and tired. 3 days of Z can wear a guy out.
Oh well, It's on now!
ANYWAY, Now I know why I named my blog "Life is Movement". I'm excited; and tired. 3 days of Z can wear a guy out.
Oh well, It's on now!
Thursday, January 31, 2008
Getting ready
Tomorrow is the first day of the Z-health R-phase. I feel nervous; don't know why. I know it will be a great learning adventure. Hopefully I will learn, apply and grow. Fun.
Today's Training:
1/31/08
A1-Cross-body Pistols to a one legged MP w/ 16kg: 3/3 x 4 sets
A2-Pull-ups w/ 16kg: 3 x 4 sets
B1-Cross-body SLDL w/ 24kg: 5/5 x 4 sets
B2-BUP w/ 24kg: 4/4 x 4 sets
Snatches w/ 24kg: 10/10, 10/10, 10/10
Waiters Walks w/ 24kg: 1 min each side x 2 sets
Now, I rest for Z.
Today's Training:
1/31/08
A1-Cross-body Pistols to a one legged MP w/ 16kg: 3/3 x 4 sets
A2-Pull-ups w/ 16kg: 3 x 4 sets
B1-Cross-body SLDL w/ 24kg: 5/5 x 4 sets
B2-BUP w/ 24kg: 4/4 x 4 sets
Snatches w/ 24kg: 10/10, 10/10, 10/10
Waiters Walks w/ 24kg: 1 min each side x 2 sets
Now, I rest for Z.
Monday, January 28, 2008
Fun with Family
We took the kids snow skiing this week, so I took a few days off from training. Luke and Tate are 5 and 3 and it was their first time skiing. It was also about the first time I've been skiing in about 7 years. We had fun. Nothing like seeing your kids laugh and giggle while sliding down a mountain.
After the long drive home, I wanted to grab a kettlebell. So, I did...
Sunday, 1/27/08:
Cross-body SLDL w/ 32 kg: 4/4 x 5 sets
MP w/ 32 kg: 3/3 x 5 sets
Pull-ups w/ 24kg: 2 x 5 sets
Short but therapeutic.
The first half of the Z-health R-phase cert is in 4 days!
After the long drive home, I wanted to grab a kettlebell. So, I did...
Sunday, 1/27/08:
Cross-body SLDL w/ 32 kg: 4/4 x 5 sets
MP w/ 32 kg: 3/3 x 5 sets
Pull-ups w/ 24kg: 2 x 5 sets
Short but therapeutic.
The first half of the Z-health R-phase cert is in 4 days!
Sunday, January 20, 2008
What can you do with a kettlebell?
I think ONE of the reasons I love the kettlebell so much is that it is so versatile. You can almost do anything with it as far as training is concerned. Work your entire body from head to toe, from any angle, anywhere. It's just an awesome tool for developing a real body that is ready for whatever tomorrow may throw at you.
Today, I played a little bit while I was training. Well, I trained the same as usual, but different. I was actually just practicing. No other goal other than to practice my form. Something I should always do, but lose sight of...
A1- Pistols w/ 16kg: 3/3, 3/3, 3/3
A2- Waiter's Press w/ 24kg: 5/5, 5/5, 5/5
A3- Pull-ups w/ 16kg: 4, 4, 4
Hardstyle swings w/ 16kg: 10/10 x 5 sets
Clean and Jerks w/ 16kg: 5/5 x 5 sets
Chest Opening Windmill w/ 24kg: 3/3 x 4 sets
Z before, Z after
Felt good, movements were good, focus was good.
That is good.
Today, I played a little bit while I was training. Well, I trained the same as usual, but different. I was actually just practicing. No other goal other than to practice my form. Something I should always do, but lose sight of...
A1- Pistols w/ 16kg: 3/3, 3/3, 3/3
A2- Waiter's Press w/ 24kg: 5/5, 5/5, 5/5
A3- Pull-ups w/ 16kg: 4, 4, 4
Hardstyle swings w/ 16kg: 10/10 x 5 sets
Clean and Jerks w/ 16kg: 5/5 x 5 sets
Chest Opening Windmill w/ 24kg: 3/3 x 4 sets
Z before, Z after
Felt good, movements were good, focus was good.
That is good.
Friday, January 18, 2008
Training
Here's what I've done the last two days. Still working my "simple" plan.
Thursday - 1/17/08
I got a gymboss for my cardio/interval training. It works pretty good. It even vibrates to let you know when it's time to start/stop (in case your music is to loud to hear it beep).
Z-health warm-up
TGU's w/ 32kg: 2/2, 2/2, 2/2, 2/2
Intervals w/ 16kg: 1 minute of work, 30 sec of rest
Exercises: swing, snatch, squat to crush curl to press, figure 8 to a hold, swing to high pull, swing to squat, high pull to snatch, clean and press, swing to high pull,
sling shot, snatch, swing
(i'm working on a routine for a 30 minute class i'm leading at the club...)
Friday - 1/18/08
Z-health warm-up
Dead Lifts w/ 245lbs: 3 x 5 sets
MP w/ 32kg kettlebell: 3/3 x 5 sets
Z-health hip circles b/w all sets
Thursday - 1/17/08
I got a gymboss for my cardio/interval training. It works pretty good. It even vibrates to let you know when it's time to start/stop (in case your music is to loud to hear it beep).
Z-health warm-up
TGU's w/ 32kg: 2/2, 2/2, 2/2, 2/2
Intervals w/ 16kg: 1 minute of work, 30 sec of rest
Exercises: swing, snatch, squat to crush curl to press, figure 8 to a hold, swing to high pull, swing to squat, high pull to snatch, clean and press, swing to high pull,
sling shot, snatch, swing
(i'm working on a routine for a 30 minute class i'm leading at the club...)
Friday - 1/18/08
Z-health warm-up
Dead Lifts w/ 245lbs: 3 x 5 sets
MP w/ 32kg kettlebell: 3/3 x 5 sets
Z-health hip circles b/w all sets
Wednesday, January 16, 2008
Counting down
The Z-health cert (R-phase) is coming up in 2 weeks. Getting excited/nervous/anxious. Hope i've been doing my exercises close to right. Can't wait to see what I'll learn. Excited about learning - never thought that would be possible back in high school. Anyway, I think i'll be ready.
Training:
Tuesday - 1/15/08
TGU's w/ 24kg: 5/5,5/5,5/5
Swings w/ 24kg: 15 sec on/15 sec off
20 sets of 10 = 200 reps.
Wednesday - 1/16/08
A1 - Pistols w/ 16kg: 3/3,3/3,3/3,3/3
Wow, where did those come from?
A2 - BUP w/ 24kg: 5/5,5/5,5/5,5/5
A3 - Pull-ups w/16kg: 4,4,4,4
Windmills w/ 24kg: 5/5,5/5,5/5,5/5
Later that day... Sprints! Ow, groin; found it...
See ya, bye!
Training:
Tuesday - 1/15/08
TGU's w/ 24kg: 5/5,5/5,5/5
Swings w/ 24kg: 15 sec on/15 sec off
20 sets of 10 = 200 reps.
Wednesday - 1/16/08
A1 - Pistols w/ 16kg: 3/3,3/3,3/3,3/3
Wow, where did those come from?
A2 - BUP w/ 24kg: 5/5,5/5,5/5,5/5
A3 - Pull-ups w/16kg: 4,4,4,4
Windmills w/ 24kg: 5/5,5/5,5/5,5/5
Later that day... Sprints! Ow, groin; found it...
See ya, bye!
Sunday, January 13, 2008
Grinds
Training has been good lately. Still "holding back." Probably will for a good while; indefinitely if it goes well. Lately I've decided to take it easy and just practice Z-health and flexibility when i'm working at the fire department. That gives me about 10 days a month of rest from training. A new approach for me. It is a new year, and i'm not playing around...
Thursday 1/10/08
Z-health
Friday 1/11/08
Z-health warm-up
A1-Front Squats w/ 24kg: 5/5 x 4 sets
A2-Bent Press w/ 24kg: 5/5 x 4 sets
A3-Pull-ups w/ 16kg: 4 reps x 4 sets
Windmills w/ 24kg: 5/5 x 2 sets
Saturday 1/12/08
Z-health
Sunday 1/13/08
Z-health
Dead Lifts w/ 235lbs: 3 reps x 5 sets
Kettlebell Press w/ 32kg: 3/3 x 5 sets
later in day, Rebounded for 10 minutes
Just monitoring how I feel during and after each set. Trying my best to move well and not to move into pain.
Thursday 1/10/08
Z-health
Friday 1/11/08
Z-health warm-up
A1-Front Squats w/ 24kg: 5/5 x 4 sets
A2-Bent Press w/ 24kg: 5/5 x 4 sets
A3-Pull-ups w/ 16kg: 4 reps x 4 sets
Windmills w/ 24kg: 5/5 x 2 sets
Saturday 1/12/08
Z-health
Sunday 1/13/08
Z-health
Dead Lifts w/ 235lbs: 3 reps x 5 sets
Kettlebell Press w/ 32kg: 3/3 x 5 sets
later in day, Rebounded for 10 minutes
Just monitoring how I feel during and after each set. Trying my best to move well and not to move into pain.
Wednesday, January 9, 2008
Feeling Well
Been feeling good lately. I've been practicing some weird "holding back" method. It works like this: if I've made up my mind to do five sets, I do four. If I want to hit 250 reps, I might only do 220. I'm holding myself back and trying not to be greedy. I know it seems silly, but it may keep me healthy.
This week:
Sunday 1/6/08
A1-Front Squat to MP w/ 24kg (ladders) 1,2,3/1,2,3 x 5 sets
A2-Pull-ups: 6 reps x 5 sets
Snatch w/ 24kg: 10/10 x 4 sets
Monday 1/7/08
TGU to Windmill w/ 24kg: 3/3 x 3 sets
Swings w/ 16kg: 30/30, 20/20, 10/10, 10/10, 10/10, 10/10, 10/10
Tuesday 1/8/08
Suitcase Dead Lift
95lbs: 3/3 Then 115lbs: 3/3 x 4 sets
Side Press w/ 70lbs on bar: 3/3 x 3 sets
Double MP w/ 2(24kg) KB's: 5,5
Wednesday 1/9/08
TGU w/ 32kgs! 2/2, 2/2, 2/2, 2/2 (it's been a while!)
Snatch w/ 16kgs: 10/10 x 10 sets = 200 reps
Sprints! Yep ran about 8 100 yard sprints today. Time to get my speed back...
That's the deal so far. I start each workout with the Z-health neural warm-up and do some Z-health for a cool down/reset.
This week:
Sunday 1/6/08
A1-Front Squat to MP w/ 24kg (ladders) 1,2,3/1,2,3 x 5 sets
A2-Pull-ups: 6 reps x 5 sets
Snatch w/ 24kg: 10/10 x 4 sets
Monday 1/7/08
TGU to Windmill w/ 24kg: 3/3 x 3 sets
Swings w/ 16kg: 30/30, 20/20, 10/10, 10/10, 10/10, 10/10, 10/10
Tuesday 1/8/08
Suitcase Dead Lift
95lbs: 3/3 Then 115lbs: 3/3 x 4 sets
Side Press w/ 70lbs on bar: 3/3 x 3 sets
Double MP w/ 2(24kg) KB's: 5,5
Wednesday 1/9/08
TGU w/ 32kgs! 2/2, 2/2, 2/2, 2/2 (it's been a while!)
Snatch w/ 16kgs: 10/10 x 10 sets = 200 reps
Sprints! Yep ran about 8 100 yard sprints today. Time to get my speed back...
That's the deal so far. I start each workout with the Z-health neural warm-up and do some Z-health for a cool down/reset.
Friday, January 4, 2008
Short-N-Sweet
My training sessions don't really take up a lot of time. Well they do if you include the Z-health warm-ups I do, but I don't really count that. Anyway, here's what's happening today:
1/4/08 - Friday
A1- Swings w/ 32kg: 10/10 x 5 sets
A2- Bottoms Up Press w/ 24kg: 5/5 x 5 sets
B1- Windmills w/ 24kg: 5/5 x 4 sets
B2- Pull-ups w/ 16kg: 3 x 4 sets
This feels more like therapy than training. It just feels good. Can't explain it.
1/4/08 - Friday
A1- Swings w/ 32kg: 10/10 x 5 sets
A2- Bottoms Up Press w/ 24kg: 5/5 x 5 sets
B1- Windmills w/ 24kg: 5/5 x 4 sets
B2- Pull-ups w/ 16kg: 3 x 4 sets
This feels more like therapy than training. It just feels good. Can't explain it.
Wednesday, January 2, 2008
Same Me, New Year
My New Years Resolution was/is to train simple, train smart, stay healthy, and avoid pain. Seems like a solid idea. My wife is now reading my blog so I must make this resolution a reality! We'll see how that all shakes out... Anyway, Here's what I'm up to:
12/31/07 - Monday
Z health warm-up
TGU w/ 16kg
5/5, 5/5, 5/5
Snatches w/ 16kg
10 minutes - 100 reps, short rest, 60 reps
1/1/08 - Tuesday
Z health morning
Z health evening
1/2/08 - Wednesday
Z health warm-up
Dead Lifts w/ 225 lbs
3 reps x 5 sets
Side Press w/ 65 lbs on O-bar
3/3 reps x 5 sets
Light rebounding on mini tramp b/w sets
That's about it. Happy New Year.
12/31/07 - Monday
Z health warm-up
TGU w/ 16kg
5/5, 5/5, 5/5
Snatches w/ 16kg
10 minutes - 100 reps, short rest, 60 reps
1/1/08 - Tuesday
Z health morning
Z health evening
1/2/08 - Wednesday
Z health warm-up
Dead Lifts w/ 225 lbs
3 reps x 5 sets
Side Press w/ 65 lbs on O-bar
3/3 reps x 5 sets
Light rebounding on mini tramp b/w sets
That's about it. Happy New Year.
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