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!

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

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!
:)

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!

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!
:)

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

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!

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.

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

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.

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!

A Day of Rest

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