Wednesday, December 31, 2008

ROP Medium New Year's Eve

I was feeling pretty good with all aspects of my movements by concentrating on form rather than numbers, but I do track my numbers. In order to feel this way more often, I think I'll start doing this 98.6% of the time, especially tonight with every beer I drink. Party-on. Pickle juice in the morning. Pig Iron in the afternoon!
:)

24kg & 32kg C&P + Pull Ladders

Rest periods were 2 minutes between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 5 minutes

24kg Swings x 20 on the minute x 11

Tuesday, December 30, 2008

Variety Day. Still simple but not easy...

especially the first two sets!

24kg & 32kg Front Squat x 5 on the minute x 2
Double 24kg Front Squat x 5 on the minute x 2
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Monday, December 29, 2008

ROP Light and More Snatches

Feeling the Christmas tomales. Almost decided to to do less. Finally decided that if I can do what is good for me, I should. I did and felt better about it...
I mean, come'on. It's only a light day!

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

10-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 5 = 80
7L&R on the minute x 5 = 70
Total = 150 reps at 85% subjective effort.

Saturday, December 27, 2008

ROP Medium and Heavy Swings

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

32kg Swings x 20 on the minute x 8

Thursday, December 25, 2008

Skipped ROP, but not Christmas Variety Day

I thought I'd take it easy and give my self a present here:

24kg & 32 kg Front Squat x 5 on the minute x 2
Double 24kg Front Squat x 5 on the minute x 2
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Tuesday, December 23, 2008

Variety Day. Same but heavier.

Didn't think I was gonna make the last set here:
24kg & 32 kg Front Squat x 5 on the minute x 3
Relief:
Double 24kg Front Squat x 5 on the minute x 1
Single 40kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Monday, December 22, 2008

ROP Light+ and Snatches+

Feeling a little weak, but I again decreased the rest periods between ladders and added a few more reps to my 24kg snatch session. Feeling stronger afterwards!

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 4 = 64
7L&R on the minute x 6 = 84
Total = 148 reps

Saturday, December 20, 2008

ROP Heavy

Tough but good. Less rest, more work. Swings were low again!

24kg & 32kg C&P + Pull Ladders

Rest periods were 3:20 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 4, & 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

3-minute rest

32kg Swings x 20 on the minute x 7

Thursday, December 18, 2008

Variety Day... unchanged

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Wednesday, December 17, 2008

ROP Medium day

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:20 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 8

Tuesday, December 16, 2008

Variety Day. Same as last Thursday.

I almost decided to increase reps or sets, but decided to...

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Monday, December 15, 2008

ROP Light and 10-minute Snatches

I decreased rest periods between ladders and added a few more reps to my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 1:20 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

12-minute rest

10-minute 24kg Snatches:
8L&R on the minute x 2 = 32
7L&R on the minute x 8 = 112
Total = 144 reps

Saturday, December 13, 2008

ROP Heavy Day

Today was tough. The last (2nd) rep of the last ladder (5th) with the 32kg was almost a side press. Swings were low!

24kg & 32kg C&P + Pull Ladders

Rest periods were 4:00 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3, 4, & 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

6-minute rest

32kg Swings x 20 on the minute x 6

Thursday, December 11, 2008

12-minute Variety Day with no DOMS!

I'm still learning to take it easy when I have pushed too far.

Repeat:
Double 24kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Again, 12 minutes of simplicity.

Wednesday, December 10, 2008

ROP Medium day without DOMS... so far

24kg & 32kg C&P + Pull Ladders

Rest periods were 2:40 between ladders.
32kg on Rungs 1 & 2
24kg on Rungs 3 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 10

Tuesday, December 9, 2008

12-minute Variety Day II

Today was the same as last Tuesday. I hope the DOMS won't be visiting for very long tomorrow!

Double 24kg Front Squat x 5 on the minute x 4
Double 24kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

12 minutes of simplicity.

Monday, December 8, 2008

ROP Light++ and "Easy" 10-minute Snatches

I added another rung with the 32kg, which I felt when doing my 24kg snatch session.

24kg Military Press & 32kg C&P + Pull Ladders

Rest periods were 2:00 between ladders.
32kg C&P on Rungs 1 & 2
24kg Military Press on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

10-minute rest

10-minute Easy 24kg Snatches:
7L&R on the minute x 10
(About :40 of work and :20 of rest)
Total = 140 reps

Saturday, December 6, 2008

Heavier ROP

My rest periods were reduced another 15 seconds since the last heavy day and the 32kg was added on the first rung. Swings were tougher than expected. It's nice to be suprised!

24kg & 32kg C&P + Pull Ladders

Rest periods were 4:00 between ladders.
32kg on Rung 1
24kg on Rungs 2, 3, 4, & 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

3-minute rest

32kg Swings x 20 on the minute x 5
(Tougher than expected!)

Friday, December 5, 2008

Variety Day Delay

My normal variety days are Tuesday and Thursday, but since DOMS had such an effect, I delayed until today. Also, my feedback told me to reduce weight on the front squats and increase weight on the suitcase deadlifts.

Today was a simple and quite a bit easier 12 minutes:

Double 16kg Front Squat x 5 on the minute x 4
Double 32kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

I'll try to repeat next week's variety days with what I did this week.

Wednesday, December 3, 2008

ROP Medium day DOMS

Those variety day front squats from yesterday really got to me today!

24kg & 32kg C&P + Pull Ladders

Rest periods were 1:20 between ladders.
32kg on Rung 1
24kg on Rungs 2, 3 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 9
(Even with DOMS, I felt this was easy)

Tuesday, December 2, 2008

12-minute Variety Day

I will return to the PTTP "heavy" deadlifts after about six weeks of front squats on my variety days.

Today was a simple but not easy 12 minutes:

Double 24kg Front Squat x 5 on the minute x 4
Double 24kg Suitcase Deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Done.

Monday, December 1, 2008

ROP Light+ and New Snatch Test PR III

I added the 32kg for my first rungs for the Military Press ladders.
I accepted the challenge to go the "whole" 5 minutes of snatching without putting the bell down. To my amazement, I made two more PRs, the 3-minute with 66 reps and the 5-minute with 106 reps.

Thanks for the help and encouragement Aaron!

24kg & 32kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
32kg on Rung 1
24kg on Rungs 2 & 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

8-minute rest

5-minute Snatch Test:
10L&R x 3 = 60
At 3 minutes I completed 66 reps (PR)
5L&R x 4 + 3L&R = 46
Total = 106 reps (PR)

Saturday, November 29, 2008

Four days of no training

and all I did today was 8 reps x 30 rounds of MVO2 :15/:15 protocol with a 16kg.
That was enough!
:)

Monday, November 24, 2008

ROP Light + Snatch Test PR II

Aaron Friday did it. He told me I could make a 3-minute PR. I did. He told me I could make 100 reps in 5 minutes. I could have. I quit snatching at 3 minutes and thought "Oh, I've got a PR now. I can rest." But then I thought, "Hey, I can keep snatching to see what I can do in 5 minutes." Well, it wasn't that tough to keep snatching. I could have.... Thanks Aaron! You were right.

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

This is it:
RKC Snatch Test Requirements for my weight (82 reps)
5L&R x2 on the minute x 3 = 60
"Rest" x :15, walking around thinking....
5L&R x 2 on the minute x 2 = 40
Total = 95 reps in 5 minutes, 100 in 5:15

Saturday, November 22, 2008

ROP Heavier than last Saturday.

Only because my rest peroids were reduced 15 seconds. So, today's rest periods were 4:15 between ladders. I cycled down on my swings in preparation for Monday's snatches.

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 4

Thursday, November 20, 2008

When the market bottoms, I'll peak

Variety Day. Still more to go...
TGUs, PTTP, and Goblet squats:

4+ minute Warm-up:
32kg TGU singles x 3L&R
Rest 3 min

PTTP:
285lb DL x 5
Rest 3 min
255lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on, :10 off x 2
16kg Goblet Squat x :20 on, :10 off x 6

Wednesday, November 19, 2008

ROP Medium day

Rest periods were 1 minute between ladders. I decided to cycle down on my Swings.

24kg C&P + Pull Ladders

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 8

Tuesday, November 18, 2008

Variety Repeat

TGUs, PTTP, and Goblet squats:

4+ minute Warm-up:
32kg TGU singles x 3L&R
Rest 3 min

PTTP:
280lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on, :10 off x 1
16kg Goblet Squat x :20 on, :10 off x 7

Monday, November 17, 2008

ROP Light + Snatch Test PR

Since this is a "New" Snatch Test protocol, every new gain is a Personal Record! But I have achieved what I think is very close to my max. At least, that's what my lungs tell me! So, next week I'll decide whether to maintain this rep scheme while concentrating on form, add more reps to this protocol, cycle down reps to later work towards a higher PR, or change the protocol for a USSS 10-minute test while maintaining my RKC required reps for my weight within the first 5 minutes. So many free choices, but only one must be chosen wisely. I plan on success, but with free will and a free market I have the freedom to fail and learn from my mistakes.

"To my mind the single essential element on which all discoveries will be dependent is human freedom."--Barry Goldwater

"A government big enough to give you everything you want is a government big enough to take from you everything you have."--Gerald Ford

"Reality will come, it is just a matter of time. Keynes was wrong when he said 'in the long run, we are all dead.' In the long run, Keynes is dead and the rest of us suffer in a world based on his false philosophy."--Golden Weight on the Market


24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull-ups
3 Chin-ups

RKC Snatch Test Requirements for my weight (82 reps)
9L&R on the minute x 5
Total = 90 reps

Saturday, November 15, 2008

ROP Heavy day

Rest periods were 4:30 between ladders.

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Thumbless pull-ups
3 Thumbless pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 6

Thursday, November 13, 2008

TGUs, PTTP, and Goblet squats:

4+ minute Warm-up:
32kg TGU singles x 3L&R
Rest 3 min

PTTP:
280lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on, :10 off x 1
16kg Goblet Squat x :20 on, :10 off x 7

Of course this isn't a true Tabata. Just using the Tabata protocol's time interval, :20 on, :10 off.

Wednesday, November 12, 2008

ROP Medium day + Slow growth exercise economics

The way to a fast buck is usually a way to quick debt. Rest and recovery are important, as is "slow" consistent growth. That's why I have been "slowly" adding either more weight, reps, intensity, or less rest time within my routines. Increased growth can only continue for a limited time, unless your name is Milo!

Add or subtract small incremental changes (dollar cost averaging) or act on the "buy/sell signals" (Personal Records / Rest & Recovery Days). Save your money (strength) for that rainy day (PR). Find a good economic advisor (Pavel, et al.). Sorry for mixing metaphoric analogies, but this is kind of fun!

So, listen to your body and choose to make that PR goal or choose to back-off and rest before you are forced to because of burn-out or bankruptcy, I mean injury...

Here's to your Health, Wealth, & Happiness!

ROP Medium day:
Rest periods were 1 minute between ladders.

24kg C&P + Pull Ladders

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-ups
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 10

Tuesday, November 11, 2008

In Honor of Veterans Day...

I added one TGU and a 24kg Goblet Squat round for my Variety Day.
Thank you!
:)

TGU, PTTP, and Goblet squats:

4 minute Warm-up:
32kg TGU singles x 3L&R
Rest 3 min

PTTP:
275lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on :10 off x 1
16kg Goblet Squat x :20 on :10 off x 7

Monday, November 10, 2008

ROP Light + Snatch Test Increase

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull-ups
3 Chin-ups

RKC Snatch Test Requirements for my weight (82 reps)
9L&R on the minute x 4
8L&R on the minute x 1
Total = 88 reps

This test is getting tougher when trying to pause at the top position. By doing 9L&R, there is about 10-12 seconds of rest. My plan is to slowly add reps to see how much I can do before I need to cycle down or decrease reps and increase duration.

Saturday, November 8, 2008

ROP Heavy day

Rest periods were 5:00 between ladders. I needed every second!

24kg C&P + Pull Ladders

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Thumbless pull-ups
3 Thumbless pull-ups
4 Close-grip pull ups
5 Chin-ups

32kg Swings x 20 on the minute x 5

Thursday, November 6, 2008

Not the time for change...

That's why I'm staying with an unmodified Variety Day!
:)

TGU, PTTP, and Goblet squats:

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
275lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 8

Wednesday, November 5, 2008

ROP Medium day

Rest periods were 1:10 between ladders. Effective and efficient!

24kg C&P + Pull Ladders

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 9

Tuesday, November 4, 2008

I voted... Don't blame me! :)

Variety Day with TGU, PTTP, and Goblet squats

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
270lb DL x 5
Rest 3 min
245lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 8

Monday, November 3, 2008

ROP Light day with Military Press & RKC Snatch Test

Rest periods were 1:00 between ladders. I chose to do Military Presses for the first time instead of C&Ps to make it slightly tougher and shorter.

24kg MP + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

New RKC Snatch Test Requirements (82 reps)
9L&R on the minute x 3
8L&R on the minute x 2
Total = 86 reps

Friday, October 31, 2008

TGU, PTTP, and Goblet squats

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
275lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 8

Wednesday, October 29, 2008

ROP Medium day that seemed Heavy.

I was short on time today so I set my rest periods to 1:00 - 1:10 between ladders. This is what made the routine seem heavy. Very efficient!

24kg C&P + Pull Ladders

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 8

Tuesday, October 28, 2008

Variety Day with TGU, PTTP, and Goblet squats

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
270lb DL x 5
Rest 3 min
245lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 7
Hindu Squat x :20 on :10 off x 1

Monday, October 27, 2008

ROP Light day with the New RKC Snatch Test

Rest periods were 1:00 between ladders and I chose not to use the 32kg for first rungs because I wanted to do the New and Improved RKC Snatch Test. My goal for my current weight is about 82 reps. See first impression comments below.

24kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

New RKC Snatch Test Goal (82 reps)
9L&R on the minute x 2
8L&R on the minute x 3
Total = 84 reps

My first impression of the new protocol is that it was much easier on the grip, but I may have 'cheated' on the motionless top position by rushing through. I had about 12-15 seconds remaining on the minute to 'rest', which was nice! I can see where it would be tough to remain motionless, count, and breath if you don't have the proper equipment and/or technique. So, that's where a Gymboss and low repetition sets can help a little and a video camera would help a lot. I plan on doing this many more times in the future. My lungs will appreciate it very much!

Saturday, October 25, 2008

ROP Medium-Heavy day again.

This was supposed to be a Heavy day, but since my Medium day was heavier than it should, I thought I'd do the same but different today. A little 'heavier' on the C&Ps and 'lighter' on the swings, weight and time wise, respectively. What does it matter? I define what is heavy or light for me anyway and sometimes the plan must be slightly tweaked.
And so I did!
:p

24kg w/32kg C&P + Pull Ladders

Rest periods were 1:45 between ladders and used 32kg for all first rungs.

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

32kg Swings x 20 on the minute x 5

Thursday, October 23, 2008

Variety Day: Goblet w/Hindu Tabata Style

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
270lb DL x 5
Rest 3 min
245lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
16kg Goblet Squat x :20 on :10 off x 5
Hindu Squat x :20 on :10 off x 3

Wednesday, October 22, 2008

ROP Medium-Heavy day, for me...

With slight DOMS in my legs, I did add another rung to the C&Ps. It's a good thing I didn't add the 32kg on the first rung because my legs were pumped after today's session. Can't wait for what tomorrow brings! :)

24kg C&P + Pull Ladders
Rest periods were 1:40 between ladders.

5 ladders
4 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Thumbless pull-up
3 Chin-ups
4 Close-grip pull ups

24kg Swings x 20 on the minute x 9

Tuesday, October 21, 2008

Variety Day Experiment

Last week I had DOMS, which I blamed on the heavy swing finishers. So, this week I'll replace those swings with goblet squats Tabata style for my variety days. Today was proof that I'll have to play with the proper weight in order to last the full 4 minutes without going lighter, slower, or quitting.
:)

4 minute Warm-up:
32kg TGU singles x 2L&R
Rest 3 min

PTTP:
265lb DL x 5
Rest 3 min
240lb DL x 5
Rest 3 min

4 minute Tabata Finisher:
24kg Goblet Squat x :20 on :10 off x 2
16kg Goblet Squat x :20 on :10 off x 3
Hindu Squat x :20 on :10 off x 3

Monday, October 20, 2008

ROP Medium-light day

Rest periods were 1:20 between ladders and used 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
4.5 rounds = 90 Snatches

Saturday, October 18, 2008

Today was ROP heavy day.

I shortened the rest periods to 1:10 between ladders and added the 32kg for all first rungs.

24kg w/32kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

34kg Swing x 20 on the minute x 6

Thursday, October 16, 2008

The same but different.

Variety Day w/DOMS:

32kg TGU singles x 2L&R
Rest 3 min

265lb DL x 5
Rest 3 min
240lb DL x 5
Rest 3 min

32kg Swings x 15 on the minute x 6

Wednesday, October 15, 2008

The DOMS were on my hammies today.

I'm going to blame it on the heavy swings from yesterday, not the dead lifts.
:)

Today was ROP medium day. So, I shortened the rest periods to 1:20 between ladders.

24kg C&P + Pull Ladders

5 ladders
3 Rungs

Pull ladder type:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

24kg Swing x 20 on the minute x 8

Tuesday, October 14, 2008

A different kind of Variety Day for me.

I am going to be doing a couple TGU warm-ups, PTTP DLs, and then a heavy swing finisher for most of my variety days.

32kg TGU singles x 2L&R
Rest 2 min

260lb DL x 5
Rest 2 min
235lb DL x 5
Rest 3 min

40kg Swings x 15 on the minute x 6

Monday, October 13, 2008

ETK Rite Of Passage (ROP)

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

Thursday, October 9, 2008

ETK Rite Of Passage "Test"

Four more days of not much of any kind of training. Today I "tested" my ROP with a 24kg, excluding the real test of 200 snatches in 10 minutes and pressing half of my body weight with each arm. I have a long way to go!

Wall Squats, 16kg Halos, Pumps x 10

ETK ROP: 24kg C&P + Pull Ladders

5 ladders
3 Rungs

I concentrated on pulling the bell down into the racked postion. I took 90 seconds rest between ladders, where I used to take two minutes. Beads of sweat began to flow on the third ladder. No failure, but still not ready to raise the rungs. Good test.

All pulls were under the chin:
1 Thumbless pull-up
2 Close-grip pull ups
3 Chin-ups

Snatch:
10L&R
Rest 1 min.
3.5 rounds = 70 Snatches

I will begin the ROP/24kg on Monday with 5 ladders and 3 Rungs until I can comfortably drop my rest time to 1 minute.

Look into the future to see a more recent Rite Of Passage C&P and 5-minute snatch Test, click here. For the 10-minute snatch test (SSST), click here.

The plan is to 'rest' tomorrow, then MVO2 on Saturday. I love clearing out my dust-filled lungs! :)

Saturday, October 4, 2008

After three days off from using the kettlebell,

I decided to test my C&P with a 24kg because of no pressing progress with the 32kg. I was only able to get 12 reps left and right without failure, which tells me I need more time off to rest and travel the road of the 24kg ROP. I have progressed with the 32kg swings and TGU's, except the C&P. I am guessing that my preparation for the RKC built more endurance relative to strength and I need to regain my form and strength with a weight I am better able to control with better form, the 24kg. I will practice C&Ps with the 32kg, and decide after more testing whether I am ready to move up with it after a few more weeks or months. So, with very little practicing and much more resting next week, I will begin my journey again.

Tuesday, September 30, 2008

ETK Program Minimum - Week 8, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R (weak on the left)
Snatch x 3L&R (will go for 4 next time)

TGU singles x 5:50 minutes time under tension (TUT)

Racked Carry singles x 50 seconds

Sweat is as good as gold!

Monday, September 29, 2008

ETK Program Minimum - Week 8, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

21 Two-handed Swings on the minute x 6
20 Two-handed Swings on the minute x 6
Total = 246

Farmer Carry singles x 60 seconds

Friday, September 26, 2008

ETK Program Minimum - Week 7, Day 4:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:50 minutes time under tension (TUT)

Farmer Carry singles x 60 seconds

Finished strong!

BTW, thanks for the replies!

Wednesday, September 24, 2008

Ask and Ye shall receive... or just show up.

The highlight of my RKC experience was when my girlfriend and I were walking back after dinner to the dorm on Sunday evening. We just happened to see Pavel and his Posse walking to a restaurant for their dinner. I was stoked to see them and had to greet Pavel. I told him that I didn't get a chance to get my picture taken with him. Well, Big W2, now Senior RKC just happened to have a camera where to my surprise, all were willing to comply! Pavel and his Posse were most gracious to pause for one of their fans. Here are the pics Will Williams took and sent to me on my belated request. Thank you W2, SRKC!


The Pose

And

The Candid Good-bye


Today's practice...
ETK Program Minimum - Week 7, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Two-handed Swings on the minute x 12
Total = 240

Overhead Carry singles x 40 seconds

Tuesday, September 23, 2008

The ETK Program Minimum to me is ...

... a short, simple, intense, tough, maximum-minimalist routine.

ETK Program Minimum - Week 7, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5 minutes time under tension (TUT)

Racked Carry singles x 50 seconds

Look into the future to see the "Program Minimum Remastered",
click here.

Monday, September 22, 2008

ETK Program Minimum - Week 7, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

22 Two-handed Swings on the minute x 6
20 Two-handed Swings on the minute x 6
Total = 252

Farmer Carry singles x 40 seconds

Saturday, September 20, 2008

ETK Program Minimum - Week 6, Day 6:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:40 minutes time under tension (TUT)

Overhead Carry singles x 30 seconds

Heavy breathing!

Friday, September 19, 2008

ETK Program Minimum - Week 6, Day 5:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Swings on the minute x 12
Total = 240

Racked Carry singles x 50 seconds

Thursday, September 18, 2008

ETK Program Minimum - Week 6, Day 4:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 5:45 minutes time under tension (TUT)

Farmer Carry singles x 60 seconds

Wednesday, September 17, 2008

ETK Program Minimum - Week 6, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

22 Swings on the minute x 12
Total = 264

Overhead Carry singles x 50 seconds

Tuesday, September 16, 2008

ETK Program Minimum - Week 6, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 6 minutes time under tension

Racked Carry singles x 45 seconds

More sweat!

Monday, September 15, 2008

Feeling better, but taking it easy.

I had a sinus cold on Friday that lead to a chest cold on Saturday, which I turned into cold iron today.

ETK Program Minimum - Week 6, Day 1:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

20 Swings on the minute x 12
Total = 240

Farmer Carry singles x 60 seconds

A nice sweat!
:o)

Saturday, September 13, 2008

King TUT outwits The Sultans of Swing!

While mixing the Program Minimum, I wanted to keep track of my TGU time under tension (TUT) while including swings in the practice. However, the time per TGU varies whether by left or right side and as the practice continues. So, I noticed the first TGU repetition time of 45 seconds, and then got into position for swings until the Gymboss beeped on the minute. Also, I know I can do about 40 swings per minute, which would mean about 30 swings per 45 seconds. These 15 seconds gave me enough time to get into position and prepare (rest) for the TGU or the swing. King TUT is saved from being captured by The Sultans of Swing!

Today's ETK Program Minimum Mix- Week 5, Day 4
Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 4 rounds:
TGU x 1L
Two-handed Swings x 30
TGU x 1R
Two-handed Swings x 30

Total TGU time under tension: 6 minutes
Total Swings: 240

Overhead Carry singles 30 sec

King TUT and The Sultans of Swing Mix-It-UP (Circa 1978)

Embedding was disabled for this video:
Click here to watch 'King TUT'


Thursday, September 11, 2008

Today, I did an AGU. An American Get Up!

In Remembrance of ALL who have died and fought for our way of life. A Salute to those who continue to live a life of production, prosperity, and defense against those who want to destroy the lovers of liberty to peacefully pursue their own happiness.

Declaration of Independence
Adopted in Congress 4 July 1776

The Unanimous Declaration of the Thirteen United States of America

When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, —That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security. —Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

[The Declaration then goes on to list these grievences]


The First 10 Amendments To The Constitution Of The United States As Ratified By The States are known as "The Bill of Rights"

Amendment I
Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.

Amendment II
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

Amendment III
No Soldier shall, in time of peace be quartered in any house, without the consent of the Owner, nor in time of war, but in a manner to be prescribed by law.

Amendment IV
The right of the people to be secure in their persons, houses, papers, and effects, against unreasonable searches and seizures, shall not be violated, and no Warrants shall issue, but upon probable cause, supported by Oath or affirmation, and particularly describing the place to be searched, and the persons or things to be seized.

Amendment V
No person shall be held to answer for a capital, or otherwise infamous crime, unless on a presentment or indictment of a Grand Jury, except in cases arising in the land or naval forces, or in the Militia, when in actual service in time of War or public danger; nor shall any person be subject for the same offence to be twice put in jeopardy of life or limb; nor shall be compelled in any criminal case to be a witness against himself, nor be deprived of life, liberty, or property, without due process of law; nor shall private property be taken for public use, without just compensation.

Amendment VI
In all criminal prosecutions, the accused shall enjoy the right to a speedy and public trial, by an impartial jury of the State and district wherein the crime shall have been committed, which district shall have been previously ascertained by law, and to be informed of the nature and cause of the accusation; to be confronted with the witnesses against him; to have compulsory process for obtaining witnesses in his favor, and to have the Assistance of Counsel for his defence.

Amendment VII
In Suits at common law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried by a jury, shall be otherwise re-examined in any Court of the United States, than according to the rules of the common law.

Amendment VIII
Excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishments inflicted.

Amendment IX
The enumeration in the Constitution, of certain rights, shall not be construed to deny or disparage others retained by the people.

Amendment X
The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.

Download a Free E-Book from 'The Free Capitalist'

Wednesday, September 10, 2008

ETK Program Minimum - Week 5, Day 3:

Wall Squats, 24kg Halos, & Pumps x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

Swings:
Set 1: 20L/20R
1 minute active rest
Set 2: 10L/10R x 2
1 minute active rest
Set 3: 5L/5R x 4
1 minute active rest
Set 4: 5L/5R x 4
1 minute active rest
Set 5: Alternating 2L/2R x 10
1 minute active rest
Set 6: Alternating 1L/1R x 20
30 seconds active rest
Set 6.5: 20 Two-handed

40 Swings x 6.5 = 260
I had to swing to my waist half-way through each of the last 2.5 sets.

Racked Carry singles x 30 seconds

Tuesday, September 9, 2008

ETK Program Minimum - Week 5, Day 2:

Wall Squats, 24kg Halos, & Pumps x 10 reps

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

TGU singles x 6 minutes time under tension

Farmer Carry singles x 60 seconds

Monday, September 8, 2008

I will stay on the Program Minimum until...

whatever time is necessary to perfect my cleans, presses, and snatches in order to enter 'The RKC Rite of Passage'.

ETK Program Minimum - Week 5, Day 1:

Wall Squats, Halos, & Pump x 10 reps x 2

32kg Practice:
C&P x 2L&R
Snatch x 3L&R

40 Swings x 6.5 = 260
1 minute active rest x 5.5

Overhead Carry singles x 30 seconds

Saturday, September 6, 2008

ETK Program Minimum Mix- Week 4, Day 4

Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 6 rounds:
Two-handed Swings x 15
TGU x 1L&R

Total TGU time under tension: 8 minutes

Racked Carry singles 30 sec

Thursday, September 4, 2008

Another heavy work day...

calls for a medium-light training day.

ETK Program Minimum - Week 4, Day 3:
Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
40 Swings x 3 = 120
30 Swings x 3 = 90
20 Swings x 1 = 20
1 min Rest x 5.5

Total Swings = 230

Wednesday, September 3, 2008

One month ago..


This picture was taken of me, Doug Nepodal, Mike Krivka, and his son. Today is the one-month anniversary of the many who passed the RKC certification course at UCLA. Today I celebrated by repairing some heavy farm machinery and took a hot bath. Gonna eat a good warrior supper! Much thanks and respect to Team Nepodal, Dragondoor, John Du Cane, and Pavel. Cheers to all who gave us 'pain', us who have endured the 'pain', those who continue on the path of the ever-evolving RKC principles, and those who will in the future!

Tuesday, September 2, 2008

ETK Program Minimum - Week 4, Day2: Video

First video upload:


Pointing at the bees!
Training for ETK Program Minimum - Week 4, Day2:

Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
TGU for 7 min, TUT is King!

Farmer Carry singles 1 min.

Monday, September 1, 2008

Inside again. I guess these bees aren't going to travel on Labor Day...

But I did have some visitors last night about 10:30. Five or more large raccoons decided to walk my brickwall to get to the neighbor's fruit trees. The wildlife here in town is amazing!

ETK Program Minimum - Week 4, Day 1:
Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
50 Swings x 3 = 150
40 Swings x 3 = 120
1 min Rest x 5

Total Swings = 270

Overhead Carry singles 40 sec
(Outside with the bees. Yeah, brave, I know!)

Saturday, August 30, 2008

The bees are swarming in my backyard...


So, I thought I'd train indoors while they stay the night or two in my lemon tree. No charge! I love bees, but I don't like to bother them when they are swarming. So, no lemon with the tequila tonight! :)

Training for ETK Program Minimum Mix- Week 3, Day 5:

Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 6 rounds:
20 Two-handed Swings for 30 sec
Transition Set-up Rest 10 sec
TGU for 80 sec, 1L&R

Total Swing time: 3 minutes
Total rest: 1 minute
Total TGU time under tension: 8 minutes

The swings really kept my heart rate up. Better to swing indoors than to be stung outdoors!

Thursday, August 28, 2008

King TUT (Time Under Tension)

I intend to raise the time under tension for my TGU training because after a couple C&P tests, my strength is just not there yet. My goal is to get at least 3 'easy' C&P reps before proceeding to the Rite of Passage. I know I need more sleep, etc. So, I will aim for a solid 8 hours.

Training for ETK Program Minimum - Week 3, Day 4:

Wall Squats, Halos, & Pump x 10 reps x 2

32kg:
TGU for < 7 min = 4L&R, but who's counting? TUT is King!

Racked Carry singles 40 sec

Wednesday, August 27, 2008

Thought I was going to take it easy...

Instead of Max VO2 training, I thought I should concentrate on the ETK Program Minimum. So, I tried this on Week 3, Day 3:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
24 Swings on the minute x 9 = 216 Total
20-22 sec rests before the GymBoss said 'Move It'!

The swing height was between my waist and chest throughout. I like that consistancy.

After sweating a quart or two, I decided this was enough swinging, I took a minute rest before my 45 sec Farmer Carry singles.

Now, back to the tractor to train my glutes!
:)

Tuesday, August 26, 2008

ETK Program Minimum - Week 3, Day 2:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
TGU x 3L&R

Overhead Carry singles 30 sec

Still working through some sticking points. Man, that's a heavy bell!

Monday, August 25, 2008

ETK Program Minimum - Week 3, Day 1:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
42 Swings x 6 + 10 = 262 Total
55 sec Rest x 5 + 30 sec

Racked Carry 40 sec

Wow! Here I go again... I was having to swing lower from the 4th set onward because of energy. In order to maintain good form without having enough force (energy) to swing to chest level, the swings are lowered to belly level. I know I cannot sacrifice form for anything. So, should I just lower the reps to get a good chest high swing, or does it matter?

Most of my swings begin by single arm and splitting the total, then as I get tired, alternate more often until which I may have to do two-handed swings. I almost lost my grip on the last two reps of the 6th set, which was alternating singles. The last 10 reps were two-handed.

I was smoked, but then I felt stronger!
:)

Saturday, August 23, 2008

VO2 Max - 54 Rounds

Wall Squat, 24kg Halo, & Pump Stretch for 5 minutes

VO2 Max Snatch :15/:15
16kg x 8 reps x 54 rounds (sets)

174 HR when completed

Friday, August 22, 2008

Beware the Chihuahua!

Never contest the space with a kettlebell.

ETK Program Minimum - Week 2, Day 4:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
TGU x 4L&R slow and 'uncontrolled'

Farmer Carry 60 sec

While on the 3rd rep of performing the get down portion on one knee of a TGU, my elbow was unlocking. So, I guided the bell away from myself. Then I stood up, clean it, push-pressed it, and then repeated the down-ward steps with much more attention. It worked!

Thursday, August 21, 2008

ETK Program Minimum - Week 2, Day 3:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
38 Swings x 6.5 = 247 Total
1 min Rest x 5.5

Over Head Carry 30 sec

I was having to start swinging lower during the 6-minute mark because of a lack of energy.

Wednesday, August 20, 2008

VO2 Max - minimum

I have finally reached the minimum for the VO2 Max of 50 rounds (sets) in the :15/:15 protocol, where the goal is to reach 80 rounds in this protocol.

My training for today was:
Wall Squat, 24kg Halo, & Pump Stretch for 5 minutes

VO2 Max Snatch :15/:15
16kg x 8 reps x 50 rounds (sets)

177 HR when completed

Tuesday, August 19, 2008

ETK Program Minimum - Week 2, Day 2:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
TGU x 3L&R slow and controlled

Racked Carry 40 sec

The 'slow and controlled' could also be called 'concentrated' when done step-by-step. I found that both sides have different strengths and weaknesses. I'll have to get with Doug Nepodal, soon to see what kind of 'fixes' are in store.

Monday, August 18, 2008

ETK Program Minimum - Week 2, Day 1:

Wall Squat, 24kg Halo, & Pump Stretch for 10 minutes

32kg:
34 Swings x 7 = 238 Total
1 min Rest x 6

Farmer Carry 30 sec

I was having to swing lower on the last two sets because of form. A real smoker!

Sunday, August 17, 2008

A Day of Rest

Today I rest from farming by doing a little yardwork and going for a long motorcycle ride!