Tried something new today. I did nothing. I did this yesterday too. Can't remember the last time i just decided not to train 2 days in a row. I'm tired. Don't know why, but I'm tired. So, i took a break. May even take one tomorrow. Guess i'll wait and see. The way my body feels, i'm sure i need the rest.
Anyway, had a pretty good week. Training has been good. Tried pull ups again for the first time in about 3 months. They felt good. I actually bought the Tactical Strength Pull-up bar/stand in July and never even got to use it because my elbows were so angry. Well now i can finally say i've used it. Only did 4 sets of 5 with my body weight, but hey i did pull-ups and they didn't hurt...
Yesterday I had another Kettlebell Workshop at a friend of mine's studio. It went well. The victims had prior kbell experience so it was pretty smooth. One of them has sighned up for the RKC cert in April. She'll definately be ready.
I've taken a side job of managing personal trainers at the local health club where i live. This should be a fun/interesting experience for me. I'm trying to infect the club with kettlebells. I'm also having a kbell workshop there tomorrow. May the infection begin...
Over the last few days i've been thinking about changing the way i train. I think i want to focus more on pure animal strength. I even went to the sporting good store the other day to buy some 45lb plates for doing dead lifts. Just incase i needed them. It's been so long... I've been practicing heavy one legged dead lifts with my kbells lately. They don't bother my elbows or my shoulders. Having said that, i think i am almost out of the "Pain Woods." The body is feeling pretty good pain-wise. But it is just flat out exhausted...
Anyway, I'm excited and greatful to be able to do kbell workshops. It's so awesome to teach others about something I love to do so much. I really can't believe I get to live this life sometimes. I am blessed.
So are you.
Sunday, October 14, 2007
Saturday, October 6, 2007
Stumbling Blocks or Launch Pads?
Kind of a neat weak. I've been working with double kb lifts/exercises this week. Just mostly with the 16kgs; once in a while the 24kgs. My shoulder is still jacked up. Well, jacked up when it comes to any kind of pressing movement. Infact, Tuesday my shoulder said it didn't even like the push-up position. It just plain hurt. Funny thing though, it doesn't mind swings, or snatches, or even jerks. So, i've been playing a lot with double snatches and jerks... Maybe not smart, but there is no pain whatsoever. The hips drive the bells up and I catch them with the arms straight beside the ears. I get a good stretch for a few seconds and then I lower them. With all the frustration I had with my elbows, I gotta say, it feels so good to snatch. Maybe I'll be able to press again soon, but for now (and again...) I will focus on what I can do. Oh yeah, LOTS OF Z DRILLS TOO.
By the way, I had an infected/swollen salava gland in my lip. (I need to learn to eat more carefully) It was Angelina Jolie huge. I got it CUT OUT Thursday. Now my lower lip is bigger than my whole head! And it hurts. Who needs botox? Anyway...
Tuesday:
Double Front Snatch w/ 16kgs
10,10,10,10,10
Double Snatch w/ 24kgs
5,5,5,5,5
Double Jerks w/ 16kgs
10,10,10,10,10
Double Snatch w/ 16kgs
10,10,10,10,10
Wednesday:
Swings - not many - 15 sec on/15 sec off
w/ 32kg (2 hands) x 10 reps of 10 sets = 100 reps
w/ 24kg (1 hand) x 10 reps of 10 sets = 100 reps
Really just focusing on flexing the lats and sucking the shoulders in.
Overhead Holds
w/ 16kg: 30 sec/30 sec, 30 sec/30 sec
w/ 2(16kgs): 60 sec, 60 sec
Thursday:
A1-Pistols w/16kgs
3/3,3/3,3/3,3/3
A2-One Legged Row w/ 24kgs
6/6,6/6,6/6,6/6
Double Front Snatch w/ 16kgs
10,10,10,10,10
Double Snatch w/ 16kgs
20,20,20,20,20 - WHOOOOO! Felt great and solid. Also Tiring...
Farmer's walks w/32kg: 30 sec / 30 sec x 3 sets
w/ 2(32kgs): 30 sec x 3 sets
Friday:
Swings 30sec on/30 sec off
w/ 16kg: 17 reps x 10 sets = 170 reps
w/ 24kg: 17 reps x 10 sets = 170 reps
Halos w/ 16kg
Todays workout:
A1- Front Squats w/ 24kg x 5,5 --> w/ 32kg x 5,5
A2- One legged rows w/ 24kg x 5/5, 5/5, 5/5, 5/5
DBL Jerks w/ 16's x 10,10,10,10,10
DBL Snatches w/ 16's x 10,10,10,10,10
DBL Jerks w/ 24's x 5,5,5,5,5
Farmers Walks w/ 24kg x 30 sec each arm x 4 sets
Well that's it. Just playing and learning. Happy to be snatching and jerking. Slightly bummed about the shoulder, but this could be another good learning opportunity. The elbows feel next to great and I'm still Kbellin'. Life is good. Have a good weekend.
By the way, I had an infected/swollen salava gland in my lip. (I need to learn to eat more carefully) It was Angelina Jolie huge. I got it CUT OUT Thursday. Now my lower lip is bigger than my whole head! And it hurts. Who needs botox? Anyway...
Tuesday:
Double Front Snatch w/ 16kgs
10,10,10,10,10
Double Snatch w/ 24kgs
5,5,5,5,5
Double Jerks w/ 16kgs
10,10,10,10,10
Double Snatch w/ 16kgs
10,10,10,10,10
Wednesday:
Swings - not many - 15 sec on/15 sec off
w/ 32kg (2 hands) x 10 reps of 10 sets = 100 reps
w/ 24kg (1 hand) x 10 reps of 10 sets = 100 reps
Really just focusing on flexing the lats and sucking the shoulders in.
Overhead Holds
w/ 16kg: 30 sec/30 sec, 30 sec/30 sec
w/ 2(16kgs): 60 sec, 60 sec
Thursday:
A1-Pistols w/16kgs
3/3,3/3,3/3,3/3
A2-One Legged Row w/ 24kgs
6/6,6/6,6/6,6/6
Double Front Snatch w/ 16kgs
10,10,10,10,10
Double Snatch w/ 16kgs
20,20,20,20,20 - WHOOOOO! Felt great and solid. Also Tiring...
Farmer's walks w/32kg: 30 sec / 30 sec x 3 sets
w/ 2(32kgs): 30 sec x 3 sets
Friday:
Swings 30sec on/30 sec off
w/ 16kg: 17 reps x 10 sets = 170 reps
w/ 24kg: 17 reps x 10 sets = 170 reps
Halos w/ 16kg
Todays workout:
A1- Front Squats w/ 24kg x 5,5 --> w/ 32kg x 5,5
A2- One legged rows w/ 24kg x 5/5, 5/5, 5/5, 5/5
DBL Jerks w/ 16's x 10,10,10,10,10
DBL Snatches w/ 16's x 10,10,10,10,10
DBL Jerks w/ 24's x 5,5,5,5,5
Farmers Walks w/ 24kg x 30 sec each arm x 4 sets
Well that's it. Just playing and learning. Happy to be snatching and jerking. Slightly bummed about the shoulder, but this could be another good learning opportunity. The elbows feel next to great and I'm still Kbellin'. Life is good. Have a good weekend.
Friday, September 28, 2007
Back at the Beach
For some reason it seems like I have some of my best workouts at the beach. Don't know why. I guess it means i should go to the beach more often! Anyway, i was up so early this morning I did my workout outside again. The moon was full and big. Very cool looking. :Yep, i worked out in the moon light and then later the sun rise. Very cool. Today's workout was with the 16kgs. Trying to focus on moving pain free...
A1-Pistols w/ 16kg
3/3,3/3,3/3,3/3
A2-High tension push-ups
5 reps x 8 sets
Double Swings w/ 2(16kg)
20,20,20,20,20 = 100
Double Bruce Lee Front Snatch (from jason brown's website) w/ 2(16kg)
10,10,10,10,10
Double Snatch w/ 2(16kg)
10 reps x 10 sets = 100 These felt great!
Did numerous sets of halos and Z-health toe pulls between sets of snatches
All in all, feeling good.
A1-Pistols w/ 16kg
3/3,3/3,3/3,3/3
A2-High tension push-ups
5 reps x 8 sets
Double Swings w/ 2(16kg)
20,20,20,20,20 = 100
Double Bruce Lee Front Snatch (from jason brown's website) w/ 2(16kg)
10,10,10,10,10
Double Snatch w/ 2(16kg)
10 reps x 10 sets = 100 These felt great!
Did numerous sets of halos and Z-health toe pulls between sets of snatches
All in all, feeling good.
Sunday, September 23, 2007
New Week - New Issue
Well, last week was interesting. Monday I had that great snatch workout. Tuesday was pretty awesome too. During my workout, I did double military presses for 2 sets of 2 reps with 2(32kg)! I was overjoyed to say the least. I only weigh 160 lbs now and the elbows felt great. I guess all those get-ups helped me keep my strength, or even made me stronger.
Then on thursday I did another press workout, only with the 24kgs, and my shoulder started feeling weird. Thursday afternoon, i cant even raise my arm over my head. My teres minor seems angry at me for some reason. Good news: i'm no longer focused on my elbow. Bad news: i'm focused on my shoulder. Good news: it'll be okay, i'm learning to use Z health and i know some great kettlebell exercises for the shoulder.
This could be a blessing in disguise, i may keep getting smarter and smarter if i keep getting these annoying inconveniences...
Oh well, time to go do some toe pulls.
I'll keep posting the events of this coming week. I'm curious to see how it works out my self.
Then on thursday I did another press workout, only with the 24kgs, and my shoulder started feeling weird. Thursday afternoon, i cant even raise my arm over my head. My teres minor seems angry at me for some reason. Good news: i'm no longer focused on my elbow. Bad news: i'm focused on my shoulder. Good news: it'll be okay, i'm learning to use Z health and i know some great kettlebell exercises for the shoulder.
This could be a blessing in disguise, i may keep getting smarter and smarter if i keep getting these annoying inconveniences...
Oh well, time to go do some toe pulls.
I'll keep posting the events of this coming week. I'm curious to see how it works out my self.
Monday, September 17, 2007
Sunset Beach
Well, the name of the beach is Sunset, but i was up with the sun rise this morning. A new day, and i'm feeling pretty good. So good, i decided to try my hand at the VO2 max workout. Elbows are telling me they can snatch the 16kg alright so, what the heck! Let's do it.
VO2 Max Snatch workout w/ 16kg. 15 sec on, 15 sec off.
50 sets! hitting b/w 6 to 7 reps per set -> a minimum of 300 reps
Elbows feel great!
then i did 10 sets of swings immediatley w/ 15 sec on and 15 sec off.
10 reps per set. -> 100 reps
I would have done more sets of swings, but i was outside on the deck of the beach house and apparently i woke my wife up with all the heavy breathing and such... She wasn't happy and politely told me to stop! Anyways, 60 total sets and i wasn't even tired. What a great day and it's not even 8:00 am yet!
I love Mondays. Have a good one.
VO2 Max Snatch workout w/ 16kg. 15 sec on, 15 sec off.
50 sets! hitting b/w 6 to 7 reps per set -> a minimum of 300 reps
Elbows feel great!
then i did 10 sets of swings immediatley w/ 15 sec on and 15 sec off.
10 reps per set. -> 100 reps
I would have done more sets of swings, but i was outside on the deck of the beach house and apparently i woke my wife up with all the heavy breathing and such... She wasn't happy and politely told me to stop! Anyways, 60 total sets and i wasn't even tired. What a great day and it's not even 8:00 am yet!
I love Mondays. Have a good one.
Thursday, September 13, 2007
Progress
It's on. Today was a good day. I did some snatches. I've been doing some here and there over the past few days, but today I decided to do a little more. About 200. Only with the 16kg, but hey, I'll take it. And, they felt good. I completely focused on hip drive and hip hinge. Powering it up with the hips and absorbing it with a good hinge on the way down. Nice and slow with a good 1 sec pause at the top. Man it felt great. I'm getting better everyday. I'm not 100% yet, but I have it in my sights.
Today's routine:
Snatch w/ 16kg
10/10 x 10 sets w/ 15 to 25 sec rest b/w sets (towards the last sets, i really didn't rest much if at all b/w sets)
Swings w/ 24kg
10/10
12/12
14/14
16/16
18/18
20/20
This was pretty tiring. I was fresh as a daisy after the snatches, but dry as a weed after the swings.
Like I said though, it all felt good. Really concentrating on how I lower the bell. Don't want to back track with the elbows.
Anyways, I'm happy. Hope you are too.
Today's routine:
Snatch w/ 16kg
10/10 x 10 sets w/ 15 to 25 sec rest b/w sets (towards the last sets, i really didn't rest much if at all b/w sets)
Swings w/ 24kg
10/10
12/12
14/14
16/16
18/18
20/20
This was pretty tiring. I was fresh as a daisy after the snatches, but dry as a weed after the swings.
Like I said though, it all felt good. Really concentrating on how I lower the bell. Don't want to back track with the elbows.
Anyways, I'm happy. Hope you are too.
Wednesday, September 5, 2007
Learning
Well, I got my Z-health manual a few days ago. Been practicing the moves. I got hooked when just a few moves seemed to help my elbows. I went from pressing very little weight (16kg) and snatching hardly ever to pressing the 32kg and snatching quite a bit. It feels good mentally, but maybe a little too aggressive physically. So I may tone it down a bit but I can't say I would have done these things if it weren't for the Z-health drills. Maybe I could have, but the reduction in elbow pain since I started the Z-health drills is very noticable.
SO, I got a manual and a dvd. The moves seem real simple, only I can't really do them with any sense of grace or accuracy. So i'm trying to learn the moves to teach my nerves to make my muscles do what they're supposed to do. The funny thing about Z-health is that I am still clueless as to how it works or how it helps get rid of pain. But one phrase keeps running through my head that I heard over and over again at the RKC certs: Do you want to understand hydrodynamics, or do you want to be able to swim? I want to swim (or snatch...).
Well, time to go do some ankle circles.
SO, I got a manual and a dvd. The moves seem real simple, only I can't really do them with any sense of grace or accuracy. So i'm trying to learn the moves to teach my nerves to make my muscles do what they're supposed to do. The funny thing about Z-health is that I am still clueless as to how it works or how it helps get rid of pain. But one phrase keeps running through my head that I heard over and over again at the RKC certs: Do you want to understand hydrodynamics, or do you want to be able to swim? I want to swim (or snatch...).
Well, time to go do some ankle circles.
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