Thursday, December 31, 2009

28kg Medium Snatch (2-A)

28kg Snatch x 8/8 on the minute x 6.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, December 30, 2009

24kg Medium TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

Tuesday, December 29, 2009

32kg Light Swing (2-A)

32kg Swing x 20 on the minute x 9.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 28, 2009

24kg Light TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

Sunday, December 27, 2009

28kg Heavy Snatch (1-A)

28kg Snatch Alternating L&R x 10 on the minute x 10
(RPE 18: This was a heavier volume as opposed to exertion)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, December 25, 2009

24kg Heavy TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Thursday, December 24, 2009

32kg Medium Swing (1-A)

32kg Swing x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, December 23, 2009

24kg Medium TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Tuesday, December 22, 2009

28kg Light Snatch (1-A)

28kg Snatch x 8/8 on the minute x 5
(RPE 18+: Even though this is labeled a "light" day, my attempt is to maintain high exertion levels. Also, since all of the 28kg snatch sessions are new territory in this format, everything will be a PR from here. Beginner's luck, I know.)
:)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 21, 2009

24kg Light TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 4:20.
(RPE 16)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Saturday, December 19, 2009

End of Back-off Week & Test

All I did everyday this week was a couple reps of very light TGUs and quick yoga sessions. After this week and today's results, I will be going back to my previous TGU, Swing, and Snatch routine to develop more shoulder stability, strength, and conditioning.

Today's Test:
40kg Swing x 10
40kg Loaded Clean x 3/3
32kg C&P x 3/3
36kg C&P x 1/1 (PR)
28kg Snatch x 60 in 5 minutes.

These results indicate that my strength has increased and my conditioning has slightly decreased. So, my new short-term goal beginning Monday is to complete 200 reps in 10 minutes with the 28kg. The road will be as long as it should, but I will get there.

Saturday, December 12, 2009

ROP Heavy VI (5x5)

28kg C&P + Pull Ladders
5 eleven-minute ladders (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 19+: A small goal achieved but very exhausting. This is a sign to have a back-off week, which may consist of light TGUs, Goblet Squats, and Eischens Yoga.)

5-min rest.

28kg Swings x 20 on the minute x 5
(RPE 18+: A "gut" feeling on the first round told me to take it easy. There is plenty of time to do pulls after my back-off week when I plan to revisit Light, Medium, and Heavy TGUs, Swings, and Snatches.)

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, December 10, 2009

Variety Day 6B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
3L&R Snatches on the minute x 4
14 Swings on the minute x 4
(RPE 18: Off the wet grass, out of the rain, into the garage, onto the dry concrete floor. The TGUs were even tougher and snatches the same as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16).

Wednesday, December 9, 2009

ROP Medium VI (4x4 + 1x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (4 x 1,2,3,4; 1 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 10
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, December 8, 2009

Variety Day 6A

16kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 8:40.

(RPE 17: This is a good tonic that will be applied again very soon.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, December 7, 2009

ROP Light VI (4x3 + 1x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (4 x 1,2,3; 1 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)

5-min rest.

28kg Snatch x 6L&R on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Saturday, December 5, 2009

ROP Heavy V (4x5 + 1x4)

28kg C&P + Pull Ladders
5 eleven-minute ladders (4 x 1,2,3,4,5; 1 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 18+: The extra minute on the ladder helped immensely).

5-min rest.

28kg Swings x 20 on the minute x 11
(RPE 18).

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, December 3, 2009

Variety Day 5B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
3L&R Snatches on the minute x 4
14 Swings on the minute x 4
(RPE 18: TGUs and snatches, whew!).

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16).

Wednesday, December 2, 2009

ROP Medium V (3x4 + 2x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (3 x 1,2,3,4; 2 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, December 1, 2009

Variety Day 5A

20kg TGU x 1/1
16kg+20kg Front Squats x 5
16kg+20kg Overhead Carry 120'
24kg+28kg Racked Carry 120'
32kg+36kg Farmer Carry 120'
Repeat x 3.
(RPE 17+: This time I did hurry because of my "freezing" bare feet on the shady grass. So, I finished at a little under 12 minutes.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, November 30, 2009

ROP Light V (3x3 + 2x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (3 x 1,2,3; 2 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 6L&R on the minute x 7
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Saturday, November 28, 2009

ROP Heavy IV (3x5 + 2x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (3 x 1,2,3,4,5; 2 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19+: Next week the ladders are going to be eleven minutes).

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18: Very drained after the grinds).

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, November 26, 2009

Variety Day 4B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
14 Swings on the minute x 3
3L&R Snatches on the minute x 3
(RPE 18+: TGUs and snatches are still a challenge).

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 14: Half-time; 6 minutes).

Always and forever thankful. Time to eat again!

Wednesday, November 25, 2009

ROP Medium IV (2x4 + 3x3)

28kg C&P + Pull Ladders
5 six-minute ladders (2 x 1,2,3,4; 3 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, November 24, 2009

Variety Day 4A

20kg TGU x 1/1
16kg+20kg Front Squats x 5
16kg+20kg Overhead Carry 120'
24kg+28kg Racked Carry 120'
32kg+36kg Farmer Carry 120'
Repeat x 3.
(RPE 17+: Again, I didn't hurry but this time finished at a little over 12 minutes. The extra 4kgs matter!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, November 23, 2009

ROP Light IV (2x3 + 3x2)

28kg C&P + Pull Ladders:
5 four-minute ladders (2 x 1,2,3; 3 x 1,2).

Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 5L&R on the minute x 10
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Saturday, November 21, 2009

ROP Heavy III (2x5 + 3x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: To the limit.)

3-min rest.

28kg Swings x 20 on the minute x 6
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, November 19, 2009

Variety Day 3B

All with a 36kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 3
Rest 2 minutes
14 Swings on the minute x 3
4L&R Snatches on the minute x 2
(RPE 19: Very challenging TGUs and snatches!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Wednesday, November 18, 2009

ROP Medium III (1x4 + 4x3)

28kg C&P + Pull Ladders
5 five-minute ladders (1 x 1,2,3,4; 4 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, November 17, 2009

Variety Day 3A

16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 16: A little easier. Didn't hurry and finished a little over 11 minutes.)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15: 12 minutes of good lengthening and stretching.)

Monday, November 16, 2009

ROP Light III (1x3 + 4x2)

28kg C&P + Pull Ladders:
5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 9
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Sunday's short motorcycle ride with Doug Nepodal, Sr. RKC and Laura Sacks, RKC. Doug is a very good rider and so is Laura who was his co-pilot. Thanks for great company!

Saturday, November 14, 2009

ROP Heavy II (5 ten-minute ladders / 4+ rungs)

28kg C&P + Pull Ladders
1 ten-minute ladder with 5 rungs and 4 ten-minute ladders with 4 rungs.
BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: Even with the extra minute for rest between ladders, the extra rung was much tougher than I thought!)
5-min rest.
28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, November 12, 2009

Variety Day 2B

All with a 32kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 4
Rest 2 minutes
15 Swings on the minute x 3
5L&R Snatches on the minute x 3
(RPE 17)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Wednesday, November 11, 2009

ROP Medium II (5 five-minute Ladders / 3 Rungs)

28kg C&P + Pull Ladders
5 five-minute ladders with 3 Rungs.
Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 18)
5-min rest.
28kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, November 10, 2009

Variety Day 2A

16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 17: Last week I took a little rest between sets for a total time of 12 minutes. Today, I didn't rest, but didn't hurry and finished in 11 minutes.)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Monday, November 9, 2009

ROP Light II (5 three-minute Ladders / 2 Rungs)

28kg C&P + Pull Ladders:
5 three-minute ladders with 2 Rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 8
(RPE 18: The extra 8kg on the pull-ups did it!)

Cool Down:
Cold-Hot-Cold contrast shower.

Saturday, November 7, 2009

ROP Heavy (5 nine-minute Ladders / 4 Rungs)

28kg C&P + Pull Ladders
5 nine-minute ladders with 4 Rungs.
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 19)
5-min rest.
28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, November 5, 2009

Variety Day 1B

All with a 32kg:
5/5 Loaded Cleans
1/1 TGU
Repeat x 4
Rest 2 minutes
10 Swings on the minute x 3
5L&R Snatches on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, November 4, 2009

ROP Medium (5 three-minute Ladders / 2 Rungs)

Everyday mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

Tuesday Variety:
16kg TGU x 1/1
Double 16kg Front Squats x 5
Double 16kg Overhead Carry 120'
Double 24kg Racked Carry 120'
Double 32kg Farmer Carry 120'
Repeat x 3.
(RPE 16)
Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Today:
28kg C&P + Pull Ladders
5 three-minute ladders with 2 Rungs.
Pull Rung type +8kg:
1 Pull-up
2 Wide pull-ups
(RPE 16)
5-min rest.
28kg Swings x 20 on the minute x 6
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, November 2, 2009

ROP Light (5 three-minute Ladders / 2 Rungs)

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

28kg C&P + Pull Ladders
5 three-minute ladders
2 Rungs
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(RPE 15)
5-min rest.
28kg Snatches x 5L&R on the minute x 7
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 30, 2009

Variety days and ROP Trial Day

All days Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

Tuesday - Eischens Yoga for Beginners (Basic)
(RPE 14)

Wednesday - 28kg RKC TGU:
5-second pauses x 7 steps up and 6 steps down x 1R/1L/ x 3.
Total time under tension 6:30.
(RPE 18)
32kg Swings x 20 on the minute x 7
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.

Thursday - 28kg C&P test 6/6
(Last press on left was a sidepress. Slight sidepress on right.)
Eischens Yoga for Warriors (Advanced)
(RPE 16)

Friday - ROP Trial with C&P/Pull Ladders (A heavy-medium day):
28kg 5 five-minute Ladders with 3 Rungs.
Pull Rung type + 0kg (8kg would've made this a heavy day):
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 18)
2-min rest.
28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 26, 2009

Refueling for "Blast-off"


Complements of Jordan Vezina.

Hardstyle Ventura this Saturday was a blast! I hope what I learned and relearned about tension, strength, and safety will stay with me for a long time. I wasn't able to successfully complete a one-armed push-up or pistol without assistance, but the principles and drills needed for them and all of the other exercises we did will help in just about everything I'll do that requires strength. My pull-ups became explosive, presses felt lighter, and I did a push-up in a head stand with more power than I thought I had! Pavel did take it easy on us more than he wanted. He "let" us practice a remedial drill and then practice a main exercise that uses those same principles and techniques. Simple, not easy. Pavel is a genius who drills home the lessons for the body and mind. All in all, thanks to Sean Schniederjan for being a great host, all of the other excellent attendants, RKCs or not, all ranked from Level I, II, Team Leader, Senior, Master and Chief. The company for dinner and dessert was especially nice! Oh, and a Hardstyle thanks to David Whitley for a souvenir bent horse shoe!

I had the DOMS on Thursday and Friday. Saturday morning I had a tight lower back, but soon I was warm and enjoying the pain of good tension and strength. Sunday was rest. Today was an unknown. My mobility, stretch, and warm-up session dictated what I should do:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

Eischens Yoga for Warriors (Advanced).
(RPE 16: I used subtle techniques from Hardstyle Ventura on Saturday to use better form.)

"Blast-off" will be in the form of reaching the goal of pressing half my body weight. Whether I use the "Rite of Passage" or Adam Glass' "Radiant Dawn," more research and time will tell.

Wednesday, October 21, 2009

Level-off: Mixed Presses, Swings & Squats

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

3 five-minute Ladders with 3 Rungs
Ladder 1 - 24kg BUP
Ladder 2 - 28kg C&P
Ladder 3 - Double 24kg MP

Pull ladder/rung type + 8kg:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)

Double 24kg Swings x 10 + 3 Front Squats on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 19, 2009

Build-up: Light TGUs

After I did today's practice, I read Sean Schniederjan's Blog to find out what will be happening at the Hardstyle Ventura. From what I read about the kind of pain Pavel is going to put on us, I haven't been practicing much of the movements or any at all. The one arm push-ups, hand stand push-ups, and pistols are new territory for me. So, today I added in a few front squats to do something different. I was still a little stiff in the shoulders yesterday from last Thursday's C&Ps. If my legs are good to me later this week, I'll add a few more squats with some C&Ps, pull-ups, swings and probably skip the snatches. My practice has not been geared toward this one-day event. All I need to do is make sure I am well enough to put on my learning cap!

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

24kg RKC TGU:
5-second pauses x 7 steps up and 6 steps down x 1R/1L/ x 3.
Total time under tension 6:30.
(RPE 15)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

28kg Front Squat:
3L/3R x 3
(RPE 16)

Thursday, October 15, 2009

Back-off: Medium C&Ps & Swings

This was a blast from the past. The clean and presses were like riding a bike, but I was out of practice. Lots of sweat. I can see front and/or goblet squats in my future too!

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

ROP "Medium" 28kg C&P + Pull Ladders
3 five-minute Ladders
3 Rungs

Pull ladder type + 8kg:
1 Pull-up
2 Wide Pull-ups
3 Chin-ups
(RPE 18)

5-minute rest

32kg Swings x 20 on the minute x 10
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Tuesday, October 13, 2009

Back-off: Light TGUs

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

24kg RKC TGU:
5-second pauses x 7 steps up and 6 steps down x 1R/1L/ x 3.
Total time under tension 6:30.
(RPE 15)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Sunday, October 11, 2009

Heavy Snatches IV-C: SSST

One of my long-time desires has been to achieve the goals of the RKC Rite of Passage (ROP) from Pavel's Enter The Kettlebell (ETK), which is using a 24kg kettlebell to clean & press and pull-ups for 5 ladders with 5 rungs with a practice of swings and snatches in order to build up to:
(a) Snatch 200 reps in 10 minutes.
(b) Strict military press half your body weight with each arm.
Finally, one down, one to go!

Do a Google search on the "Secret Service Snatch Test". Dragondoor has a couple good articles: http://www.dragondoor.com/articler/mode3/369/, and http://www.dragondoor.com/articler/mode3/470/. I must be waaay down the list on this site!: http://www.fitnessyoucanuse.com/SSST.html

So, officially on my first SSST attempt I snatched 200 repetitions with a 24kg kettlebell in 10 minutes without putting the bell down. I don't know when I'll "suck it up" again for my second attempt!

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 10
(RPE 19+: On rep 30 I began double breathing (very early). On rep 100 I didn't know if I could "suck it up" to the end. On rep 130 I was double breathing deeply. On rep 160 I knew the next rep was a PR. On rep 180 I knew I could finish somehow and began counting with little reference to the timer. When I got to rep 200 had 3 seconds left and added one more just to make sure!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 9, 2009

Heavy TGUs IV-C

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R/1L/1R/1L.
Time 4:20
Flowing RKC TGU x 1R/1L/1R/1L/1R/1L.
Time 3:00.
Total time under tension was 13:50

(RPE 18: Finally, no near failure and all weaknesses on both sides were slightly stronger.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Thursday, October 8, 2009

Medium Swings IV-C

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.

28kg Swings x 20 on the minute x 16
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Hot!)

Wednesday, October 7, 2009

Medium TGUs IV-C

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 2:10
Flowing RKC TGU x 1R/1L/1R/1L
Time 2:00.
Total time under tension was 10:40
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Tuesday, October 6, 2009

Light Snatches IV-C

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 8
(RPE 18+: A very heavy "light")

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 5, 2009

Light TGUs IV-C

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

24kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1R/1L/1R/1L.
Total time under tension 8:40.

(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Saturday, October 3, 2009

Heavy Swings III-C

Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, and Brettzel.

28kg Swings x 20 on the minute x 18
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Again, hot & sweaty from the swings.)

Friday, October 2, 2009

Heavy TGUs III-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L (Recovered from failure).
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R/1L/1R/1L
Time 4:20
Flowing RKC TGU x 1R/1L/1R/1L/1R/1L
Time 3:00.
Total time under tension was 13:50

(RPE 19: Again, I found a few strengths and weaknesses on both sides while recovering once on my right side before failure, back into position, and continue.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, October 1, 2009

Medium Snatches III-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 8
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 30, 2009

Medium TGUs III-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 2:10
Flowing RKC TGU x 1R/1L/1R/1L
Time 2:00.
Total time under tension was 10:40
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Tuesday, September 29, 2009

Light Swings III-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 13
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Good sweat from the swings!)

Monday, September 28, 2009

Light TGUs III-C

Mobility, stretch, and warm-up:
Z-health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1R/1L/1R/1L.
Total time under tension 8:40.

(RPE 18: Close, but no failure and a reduction in weakness on my "dominant" side.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Sunday, September 27, 2009

Heavy Snatches II-C

I was able to continuously snatch every three seconds for nine minutes without putting the bell down. I could have gone the whole ten, but I didn't "suck-it-up"! There were only a couple challenges when transferring the bell hand-to-hand.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 9
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 25, 2009

Heavy TGUs II-C

I began with my dominant side and found a few strengths and weaknesses on both sides that were magnified. It might be good do this switch until both sides become adapted and then switch again.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L (Recovered from failure).
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R/1L/1R/1L
Time 4:20
Flowing RKC TGU x 1R/1L/1R/1L/1R/1L
Time 3:00.
Total time under tension was 13:50

(RPE 19: I recovered once on my dominant (Right) side before failure by guiding the bell down safely, rest for about 5 seconds, get back to the proper position, and waited for the Gymboss beep before continuing.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, September 24, 2009

Medium Swings II-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 14
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Sweaty & shaky from the swings!)

Wednesday, September 23, 2009

Medium TGUs II-C

I began using my right side first to see if there was a difference. It seems that my left is slightly stronger or has more endurance than my right. I think I will do this for a while to see if things even out.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1R&L.
Time 2:10
Flowing RKC TGU x 1R/1L/1R/1L
Time 2:00.
Total time under tension was 10:40
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Tuesday, September 22, 2009

Light Snatches II-C

This is a repeat from last week's medium conditioning day. Again, I was able to continuously snatch every 3 seconds for seven minutes. This time there were no challenges when transferring the bell hand to hand.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 7
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 21, 2009

Light TGUs II-C

Mobility, stretch, and warm-up:
Z-health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1L/1R/1L/1R.
Total time under tension 8:40.

(RPE 18: This time I recovered twice before total failure by guiding the bell down safely, resting about 3 seconds, got back up into postion, and waited for the Gymboss to beep.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Sunday, September 20, 2009

Heavy Swings I-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 15
(RPE 19)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Hot & sweaty from the swings!)

Friday, September 18, 2009

Heavy TGUs I-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1L/1R/1L/1R
Time 4:20
Flowing RKC TGU x 1L/1R/1L/1R/1L/1R
Time 3:00.
Total time under tension was 13:50

(RPE 19: At any time I was about to fail, I recovered before total failure by guiding the bell down safely, rest for about 3 seconds, get back up to proper position, and wait for the Gymboss beep before continuing.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17)

Thursday, September 17, 2009

Medium Snatches I-C

The Gymboss is a great tool! I used it today to test myself a little on my road to the SSST (200 snatches in 10 minutes with a 24kg kettlebell). I just set the timer on 'Auto' for :03 and snatch away. Well, I was able to get to five minutes with just a couple awkward mid-air hand-to-hand transfer challenges, but I didn't accidentally or purposely drop the bell until I finished after the 7th minute of continuous snatching (PR). These transfer challenges would get me slightly behind the beep, but it was not a problem to catch up. I would look at the Gymboss and know my exact count, which is hard for me to do in my head while sucking wind!

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatch every 3 seconds x 10L/10R x 7
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 16, 2009

Medium TGUs I-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU x 1L/1R/1L/1R
Time 2:00.
Total time under tension was 10:40
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Tuesday, September 15, 2009

Light Swings I-C

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 11
(RPE 18: Definitely closer to a medium day!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, September 14, 2009

Light TGUs I-C

Mobility, stretch, and warm-up:
Z-health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1L/1R/1L/1R.
Total time under tension 8:40.

(RPE 18: My right lat and arm was very pumped during the last step, I recovered before total failure by guiding the bell down safely, resting 3 seconds, pressing back up with both hands, and counted 3 seconds past the Gymboss beep.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Friday, September 11, 2009

Back-off Week II, Day 5

Z & Y

Z-Health NWU-1: 12 minutes.

Eischens Yoga for Warriors (Advanced): 24 minutes.
(RPE 16: Even though I barely break a sweat when finished, there's more than enough room for improvement in all positions for time and technique.)

Thursday, September 10, 2009

Back-off Week II, Day 4 - Snatch

I haven't experienced the 5-minute RKC Snatch test in quite a while. So, I took advantage of it today on my back-off week.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

RKC 24kg Snatch Test:
10L&R x 2 (Rest 30 seconds) x 2 (Rest 30 seconds) x 1 (15 seconds remaining).
(RPE 17: This was easier than I thought and probably due to the rests. I am sure my RPE would have been MUCH higher if I did not put the bell down. It's been so long, I don't know if I could snatch 100 consecutively without fail.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 9, 2009

Back-off Week II, Day 3 - Z & Y

Z-Health NWU-1: 12 minutes.

Eischens Yoga for Warriors (Advanced): 24 minutes.
(RPE 16: The 30-second hand stands were stronger, but a wall is needed as a major helper.)

Tuesday, September 8, 2009

Back-off Week II, Day 2

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

Variety:
Double 16kg Swings x 20 on the minute
Single 16kg Swing, Flip, & Goblet Squat x 7 on the minute
Single 16kg Swings x 20 on the minute
Repeat x 3

Double 32kg Farmer Carry x :40
Rest :20
Double 24kg Racked Carry x :40
Rest :20
Double 16kg Overhead Carry x :40

(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 7, 2009

Back-off Week II, Day 1 - Z & Y

Z-Health NWU-1: 12 minutes.

Eischens Yoga for Warriors (Advanced): 24 minutes.
(RPE 16: The hand stands were somewhat strong, except for a small pain in my right knuckle.)

With or without a kettlebell, I'll do something again tomorrow!

Saturday, September 5, 2009

Heavy Snatches III-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatches x 9L&R on the minute x 9
(RPE 19)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 4, 2009

Heavy TGUs III-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

At no time during this session was I was about to fail like the previous weeks, but I was shaking slightly on a couple positions.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 3L&R.
Time 9:45
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU x 1L&R
Time 1:00.
Total time under tension was 12:55
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, September 3, 2009

Medium Swings III-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 11
(RPE 19)

Cool Down:
No Yoga.
Cold-Hot-Cold contrast shower.

Wednesday, September 2, 2009

Medium TGUs III-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU with 7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time 6:30.
Flowing RKC TGU ("Trying" not to pause on each of the 7 steps) x 3L&R
Time 3:00.
Total time under tension 9:30
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Tuesday, September 1, 2009

"Light" Snatches III-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Alternating L&R Snatches x 15 on the minute x 10
(RPE 19: More like an intense medium day!)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 31, 2009

Light TGUs III-B

Mobility, stretch, and warm-up:
Z-health, Armbars, Wall squats, Halos, Pump, and Brettzel.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time 6:30.
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.
Total time under tension 7:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Saturday, August 29, 2009

Heavy Swings II-B

The hotter-than-normal weather cleaned my clock today.

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 12
(RPE 19+: Hot, dehydrated, and swinging low while my knees were shaking half way through!)

Cool Down:
No Yoga.
Cold-Hot-Cold contrast shower.

Friday, August 28, 2009

Heavy TGUs II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

Again, both times I was about to fail (different from last week's postions), I guided the bell down, rested for 5-10 seconds, and then continued from the previous position.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 3L&R.
Time 9:45
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU x 1L&R
Time 1:00.
Total time under tension was 12:55
(RPE 19)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, August 27, 2009

Medium Snatches II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, Wall Squats, Halos, Pump, and Brettzel.

24kg Snatches x 8L&R on the minute x 10
(RPE 19)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 26, 2009

Medium TGUs II-B

Mobility, stretch and warm-up:
Z-Health, Armbars, FTWS, Halos, Pump, and Brettzel.

24kg RKC TGU with 7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time under tension 6:30.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time under tension 3:00.
Total time under tension 9:30
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Tuesday, August 25, 2009

Light Swings II-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, August 24, 2009

Light TGUs II-B

Mobility, stretch, and warm-up:
Z-health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump stretches, and Brettzel.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 2L&R.
Time 6:30.
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.

Total time under tension 7:30.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Saturday, August 22, 2009

Heavy Snatches I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

24kg Alternating L&R Snatches x 14 on the minute x 12
(RPE 19: Wheezing out some dust!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, August 21, 2009

Heavy TGUs I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

A slight change in format to help with this heavier weight. Both times I was about to fail, I guided the bell down, rested for 5-10 seconds, and then continued from the previous position. Time under tension remains the same.

24kg RKC TGU:
7.5-second pauses x 7 steps up and 6 steps down x 3L&R.
Time 9:45
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Flowing RKC TGU ("Trying" not to pause) x 1L&R
Time 1:00.
Total time under tension was 12:55
(RPE 19+)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, August 20, 2009

Medium Swings I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel.

28kg Swings x 20 on the minute x 10
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Good sweat)

Wednesday, August 19, 2009

Medium TGUs I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, 16kg RKC Armbars, Face the wall squats, 16kg Halos, Pump, and Brettzel. (The armbar before the Brettzel seems to feel better for me.)

Moving up 4kgs.
24kg RKC TGU with 7.5-second pauses x 6 steps up, a 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 2L&R
Time 2:00.
Total time under tension was 9:00
(RPE 19: Almost to failure during last set of the 7.5-second phase.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 17: Need to do this more during my back-off week.)

Tuesday, August 18, 2009

Light Snatches I-B

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 14 on the minute x 8
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 17, 2009

Light TGUs I-B

During my back-off week I didn't do much practice outside from work on the farm. I did have a couple kinks, one in my neck from sleeping with too many pillows and a sore right middle knuckle from horsing around with a friend. So, I'm easing back in with the same stuff that I need.

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 18: Felt like I could have done some extra 'regular' TGUs, but didn't.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Monday, August 10, 2009

Back-off Week - Z & Y

A first back-off week where I really didn't "think" I needed one, but I'm gonna do it anyway. Because I probably do!

Z-Health R-Phase Follow Along (RPE 12: Balance was about 97%)

Eischens Yoga for Warriors (RPE 16: The hand stands were much stronger than last time.)

Both are showing a little progress. That's the only variable I need!

Saturday, August 8, 2009

Heavy Swings III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 15
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Whew!)

Friday, August 7, 2009

Heavy TGUs III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 19: No failure + 99% effort.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Thursday, August 6, 2009

Medium Snatches III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Snatches alternating L&R x 16 on the minute x 8
(RPE 19)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 5, 2009

Medium TGUs III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, a 15-second pause on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time 3:00.
Total time under tension was 10:00
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Tuesday, August 4, 2009

Light Swings III

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 13
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15: Good sweat!)

Monday, August 3, 2009

Light TGUs III

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 19: Tough last step Again!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

For those who went to UCLA in 2008, Happy Anniversary RKC!

Saturday, August 1, 2009

Heavy Snatches II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 14 on the minute x 12
(RPE 19)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.
(RPE: It just takes some of the wimp out of me!)
:)

Friday, July 31, 2009

Heavy TGUs II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 20: Right side failure during the middle of the last step.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Thursday, July 30, 2009

Medium Swings II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 13
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Lotsa sweat AGAIN!)

Wednesday, July 29, 2009

Medium TGUs II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time per side was around 1:45. Total time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time per side was around 0:30.
Total time under tension was 10:00
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Tuesday, July 28, 2009

Light Snatches II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 13 on the minute x 10
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

Monday, July 27, 2009

Light TGUs II

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 19: The last step was tough!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Saturday, July 25, 2009

Heavy Swings

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 14
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Lotsa sweat!)

Friday, July 24, 2009

Heavy TGUs

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 20: Right hand failure during last steps of 2nd and 3rd sets. Left hand was there to relieve the right!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Thursday, July 23, 2009

Medium Snatches

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 12 on the minute x 12
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.
(RPE Extreme!)

Wednesday, July 22, 2009

Medium TGUs

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time per side was around 1:45. Total time 7:00.
20kg RKC TGU Flowing (No pauses) x 2L&R
Time per side was around 0:40.
Total time under tension was around 9:40.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Tuesday, July 21, 2009

Light Swings

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 11
(RPE 16)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Monday, July 20, 2009

Back to work. Slowly but surely. TGUs Light.

My back-off week was a little different. Two days of light exercise, two days of preparing for my home's termite fumigation, and then three days of getting back to a normal "living" routine.

I plan on a slow three week build-up of same-but-different to my exercise routine except for mobility, stretch and warm-up, of course! This plan will consist of a specialized TGU with light, medium, and heavy days with alternating days of light, medium, and heavy days of swings and snatches. The fourth week will be another back-off.

Every morning mobility:
Z-health NWU Level 1

Every day's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

This afternoon:
20kg RKC TGU with 15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side was around 3:15. Total time under tension was around 6:30.
(RPE 19: This was tough stuff on the last two steps!)

Cool Down:
Eischens Yoga for Beginners
(RPE 16)

Tuesday, July 14, 2009

Back-off Week, Days 1&2

Taking it easy this week.

Every morning mobility:
Z-health NWU Level 1

Every day's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

Monday:
Eischens Yoga for Warriors
(All RPE 16)

Tuesday:
16kg RKC TGU with pauses every step on 15 seconds x 2L&R
Total time per side was about 6:30.
(RPE 18: Take it easy my asterisk! Tough stuff.)

Saturday, July 11, 2009

ROP Heavy with 8-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday variety:
16kg RKC TGU with a pause x 1L&R (Total time per side was about 3:15. I used 15 seconds per step of the 7 steps from "Kettlebells from the Ground Up, The Kalos Sthenos". Seven steps up and six steps down.

16kg Flowing RKC TGU x 1L&R (no pauses).

Eischens Yoga for Warriors
(All RPE 16)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18: Not surprised...)

10-minute rest

24kg Swings x 20 on the minute x 12
(RPE 16: Surprised!)

Wednesday, July 8, 2009

ROP Medium with 6-minute Ladders II

Every morning mobility:
Z-health NWU Level 1

Tuesday's Variety:
Z-health NWU Level 1
Eischens Yoga for Warriors
(RPE 16: Handstands were stronger)


This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Medium 24kg C&P + Pull Ladders:
5 Six-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 18: Focused on form made it tougher)

5-minute rest

24kg Swings x 20 on the minute x 10
(RPE 17)

Monday, July 6, 2009

ROP Light with 4-minute Ladders

Sunday was rest, recovery, and reflection.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

BW Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 15)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest" + 5L&R without rest.
(RPE 18: Just as tough as last week. I had plenty of gas left for a few more reps, but had a slight feeling of near failure on the last two sets holding the bell overhead.)

Cool Down:
Eischens Yoga for Beginners
(RPE 15)

Saturday, July 4, 2009

ROP Heavy with 8.5-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday and Friday variety:
Eischens Yoga for Warriors
(RPE 17)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight and a half-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18)

10-minute rest

24kg Swings x 20 on the minute x 11
(RPE 17)

Cool Down:
Beer, hot dogs, carne asada, and fireworks.
(RPE 1776)

Happy Independence Day!

Wednesday, July 1, 2009

ROP Medium with 6-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Tuesday's Variety:
Z-health NWU Level 1
Eischens Yoga for Warriors
(RPE 17)

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP Medium 24kg C&P + Pull Ladders:
5 Six-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 17)

5-minute rest

24kg Swings x 20 on the minute x 8
(RPE 16)

Cool Down:
Eischens Yoga for Beginners
(RPE 16)

Monday, June 29, 2009

ROP Light with 4-minute Ladders

Sunday was a nice long 246 mile motorcycle ride through some rugged country with my old friend Robert. It was hot inland and cool on the coast. The best of both worlds. We ate lunch at Ragged Point, #5 on the map. Did some Z before and after.


Since I was a little fried on Saturday, this week I'll add a little more rest between ladders.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 16)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest".
The only thing resting is the arm without the kettlebell. Also, with no ability to do fast and loose movements, this was tougher than I thought. I've never done this before but will do it again.
(RPE 18)

No time for a Cool Down. Back to the tractor.

Saturday, June 27, 2009

ROP Heavy with 10-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders (I planned on less time for ladders, but my work and play schedule has taken a bit of a toll on me):
5 Ten-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18: Much sweat again!)

5-minute rest

No Swings (Burned-out).

Cool Down:
Eischens Yoga for Beginners
(RPE 16)

Wednesday, June 24, 2009

ROP Medium with 5-minute Ladders

This morning's mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP Medium 24kg C&P + Pull Ladders (I pushed the time limit with this):
5 Five-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 19: Much sweat!)

5-minute rest

24kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Eischens Yoga for Beginners
(RPE 17)

Monday, June 22, 2009

ROP Light with 3-minute Ladders

It's been almost three months since I have done the ROP. This time, I am going to focus on the snatch rather than my previous goal of using the 32kg for 5 ladders of 5 rungs. I want to get back to the standard 100 reps in 5 minutes then eventually 200 in 10 with the 24kg.

This morning's mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP
24kg C&P + Pull Ladders

5 Three-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)

5-minute rest

Sporadic feel for the snatch.
24kg Snatches:
10L&10R on the minute (Too much. I'll never last.)
10L on the minute (Feeling better)
10R on the minute (Much better)
10L on the minute (Too easy)
10R on the minute (What should I do?)
10L on the minute & overhead rest (OK. How many more?)
10R on the minute & overhead rest (This isn't too bad)
10L on the minute & overhead rest (Well, maybe this is tough!)
10R on the minute & overhead rest (Yup, it's tough!)
Good enough. (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Sunday, June 21, 2009

Z-Father'z Day Ride

Last week I purchased the Z-Health I Phase for future use. So, being Father's Day and all, before our motorcycle ride today I gave my dad my R Phase Follow Along and the NWU Level 1 DVDs. Since he has more mobility issues than me, I thought he would need them more than me. So I thought... It's a good thing I have memorized the NWU Level 1, but I will have to purchase my own R Phase in order to go back to the basics. I don't think we can ever forget the basics.

Saturday I did this:
Z-Health Follow Along (RPE 17: Balance was about 98%)
Eischens Yoga for Warriors (RPE 17: The hand stands are getting stronger)

Today after the ride:
Z-Health NWU Level 1 from memory.

Happy Father's Day dad!

Friday, June 19, 2009

Program Minimum progress III

Thursday's warm-up:
Z-health Follow Along (RPE 17: Balance was about 98%)

Cool Down:
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were easier on my wrists. So, no fists.)


In a very big hurry to go for a motorcycle ride with my cousin and dad on this beautiful warm day.

Friday mobility, stretch, and warm-up:
Face the wall squats, Pump stretches, and 16kg Halos.

Program Minimum:
28kg alternating TGU on the minute x 10 (RPE 17: Felt strong and connected, but with heavy breathing and sweat.)
28kg swings x 20 on the minute x 12 (RPE 19: Felt weak and gasping for air. Swung low on the last two sets.)

Cool Down:
Eischens Yoga for Beginners (RPE 17: Hot and sweaty.)

Wednesday, June 17, 2009

Program Minimum advance III

Tuesday, I felt good. So this is what I did:
Z-health Follow Along (RPE 17: Balance was about 97%)
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were tough on my wrists. So, I improvised with my fists.)

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

Wednesday's Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 18: Much more focus and intent and found some discrepancies.)
28kg various style handed swings x 20 on the minute x 10 (RPE 18+: Good sweat. Thought I was done and ready to shower. Remembered to cool down.)

Cool Down:
Eischens Yoga for Beginners (RPE 16: "Back Dome" or back bridge felt stronger.)

Monday, June 15, 2009

Modified Program Minimum III

Saturday and Sunday was family reunions, dinners, and graduation ceremonies. So, my normal routines were shot. I got a short Z session in though!

Monday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg Armbars.

Monday's Program Minimum:
28kg alternating TGU on the minute x 6 (RPE 17: Actually this seemed tougher than last Monday)
28kg swings x 20 on the minute x 8 (RPE 18: One more minute than last Monday but just as much effort)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Friday, June 12, 2009

Program Minimum progress II

I guess I did a little more than I should've on Wednesday, including the yard work in the afternoon. Because on Thursday I did a full day of yard work. I'm not used to this manual labor two days in a row!

Thursday warm-up:
None.

Yard work.

Cool Down:
Z-health NWU Level 1


Friday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 17)
28kg swings x 20 on the minute x 11 (RPE 19)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Wednesday, June 10, 2009

Program Minimum advance II

Tuesday's warm-up:
Z-health NWU Level 1
Cool Down:
Eischens Yoga for Beginners (RPE 15)

Plowed the lower forty this morning, kettlebell practice at noon, and then worked in my backyard all afternoon.

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Wednesday's Program Minimum:
28kg alternating TGU on the minute x 8 (RPE 18)
28kg swings x 20 on the minute x 9 (RPE 19)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Monday, June 8, 2009

Modified Program Minimum II

Saturday, Sunday and Monday Mobility:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 1L&R 16kg Armbars.

Sunday was a short motorcycle trip with my dad to Santa Barbara for lunch. Then before dinner was Z-health NWU Level 1 again to fix the CNS.

Monday's Program Minimum:
28kg alternating TGU on the minute x 6 (RPE 17)
28kg swings x 20 on the minute x 7 (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Friday, June 5, 2009

Program Minimum progress

Thursday warm-up:
Z-health NWU Level 1

Cool Down:
Eischens Yoga for Beginners (RPE 15)

Friday mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 1L&R

Program Minimum:
24kg alternating TGU on the minute x 8 (RPE 17)
24kg swings x 20 on the minute x 12 (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Wednesday, June 3, 2009

Program Minimum advance

Tuesday warm-up:
10 minutes of mobility with Z-health NWU Level 1

Cool Down:
Eischens Yoga for Beginners (RPE 15)

Wednesday's mobility, stretch, and warm-up:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 16kg RKC Armbars x 15 seconds x 2L&R

Program Minimum:
24kg TGU x 3L&R (RPE 16)
24kg swings x 20 on the minute x 9 (RPE 16)

Cool Down:
Eischens Yoga for Beginners (RPE 16)

Monday, June 1, 2009

Modified Program Minimum

Mobility, Stretch Warm-up:
Z-health NWU Level 1
Brettzel, Face the wall squats, Pump stretches, and 16kg Halos
2L&R 16kg Armbars (I'm feeling this more in my lower back than shoulders.)

Program Minimum Practice:
2L&R 20kg TGUs (RPE 17)
1L&R 16kg TGUs (RPE 13)
24kg swings x 20 on the minute x 7 (RPE 16)

Cool Down:
12 minutes of beginner's Eischens Yoga (RPE 16)

Sunday, May 31, 2009

Z-health & the Art of Motorcycle Mobility

10 minutes of mobility with Z-health NWU Level 1
4 hours of motorcycle mobility/243 miles:

Saturday, May 30, 2009

Relatively light and heavy days, respectively

Friday:
10 minutes of mobility with Z-health NWU Level 1
Brettzel 3 breathes per side
3L&R Reps of 16kg armbars

Today:
10 minutes of mobility with Z-health NWU Level 1
Brettzel 3 breathes per side
Face the wall squat x 5, Pump stretch x 5, and 16kg Halo x 10
3L&R Reps of 16kg armbars
4L&R 16kg TGUs (RPE 16)
24kg swings x 20 on the minute x 11 (RPE 18)
12 minutes of beginner's Eischens Yoga (RPE 16)

Thursday, May 28, 2009

Some days aren't for swinging.

They're just for healing through.
In the early 90's, an "old" lower back tweak from improper lifting of hay bales and irrigation pipe while at work put me on my knees for a couple days along with eight hours of excruciating pain that laughed at the ice and heat I applied. I got over it with better lifting techniques and "exercise". Movement is what really helped since most days I am sitting in a tractor.
Too bad I didn't know then about "proper" movement and remember while working late this Tuesday afternoon. I re-tweaked my back again by lifting a farm implement unsafely. Well, I was able to move, but waited until today to add swinging because I was pain-free. Also, today I added the 16kg for a few TGUs.

Tuesday and Wednesday at noon:
10 minutes of mobility with Z-health NWU Level 1
Brettzel 3 easy breathes per side
3L&R Reps of 16kg armbars
3L&R Naked Get-ups (RPE 15 both days)
12 minutes of beginner's Eischens Yoga (RPE 17 both days)

Noon today:
Follow Along Z-health R-Phase
Brettzel 3 breathes per side
3L&R Reps of 16kg armbars
3L&R 16kg TGUs (RPE 16)
24kg swings x 20 on the minute x 8 (RPE 17)
12 minutes of beginner's Eischens Yoga (RPE 16)

Monday, May 25, 2009

Sunday Ride and Monday Remembrance

Yesterday:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
3L&R Naked Get-ups
A long lone motorcycle ride x 220 old highway miles in 5.5 hours with lunch at the Deer Lodge near Ojai. #3 on the map.


Today was a half-day of farm work and observance of Memorial Day. Thank you. I'll never forget:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
6L&R alternating 16kg and Naked Get-ups
(Slight discomfort. RPE 15)
24kg swings x 20 on the minute x 6
(Focus on form and tension. RPE 17)
12 minutes of beginner's Eischens Yoga
(Major breathing and sweating from swings! RPE 18)

Saturday, May 23, 2009

Keep Moving and Learning

Friday:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
3L&R Naked Get-ups (Slight discomfort with no pain. Tension!)
24 minutes of Eischens Yoga for Warriors (I'm a baby warrior 'cause I couldn't hold a handstand for a minute. The slight discomfort that I noticed while doing the Naked Get-ups was more pronounced on both wrists while trying to maintain a handstand. Of course baby warriors use walls for support!)

Today:
Follow Along Z-health R-Phase
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
5L&R Naked Get-ups (Tension)
24kg swings x 20 on the minute x 10 (RPE 17)
12 minutes of beginner's Eischens Yoga (Good sweat because of the kettlebell swings!)

Thursday, May 21, 2009

New discoveries (for me)

Within the last few days I have experimented with a 16kg kettlebell only in practice. I have found that what I'll call a "Bottom Up Side Press" delivers a groove that works the grip and lat in a different manner than the "Bottom Up Military Press", while sparing my shoulders. I think this is probably due to the shoulder's rotation. So, instead of using a long bar as in PTTP, a bottom up kettlebell's handle is racked to one side and near parallel with the shoulders. Acting as if this is a long bar, press and watch while raising and lowering. Use ALL of the techniques Pavel writes about in PTTP. Let me know what you think.

Tuesday night I purchased the whole insurance policy of "Kettlebell Secrets". There is much gold in this information that I cannot wait to mine and reap the rewards. As a matter of fact, I have already used one from Master RKC Brett Jones, the "Bretzel". Even though I have known about and tried to use this stretch before, the instruction in "Kettlebell Secrets" took me to another level of accomplishment. I liked it so much, I became an affiliate. So Click "HERE" Now!
Shameless, I know...
:)

Tuesday:
10 minutes of mobility with Z-health NWU Level 1
12 minutes of beginner's Eischens Yoga
3L&R Reps of 16kg armbars
3L&R Naked Get-ups (No discomfort and no pain while using more tension!)

Wednesday:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
4L&R Naked Get-ups (Tension is the key to more strength with no pain!)
24kg swings x 20 on the minute x 7 (RPE 16)
12 minutes of beginner's Eischens Yoga (Big difference in this placement for the yoga itself and the swings. Both improved in quality and control!)

Today:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
6L&R Naked Get-ups (RPE 16)
12 minutes of beginner's Eischens Yoga

Monday, May 18, 2009

A little bit of prehab experimentation

while not trying to push my enthusiasm...

10 minutes of mobility with Z-health NWU
12 minutes of beginner's Eischens Yoga
3L&R Reps of 16kg armbars
2L&R naked get-ups (slight discomfort. No pain!)
24kg swings x 20 on the minute x 5 (RPE 16)

My body feels pretty good after this experiment.
Since I had no pain, I'm going to slowly work into more reps of naked TGUs before adding the 16kg. Hopefully next week!

Sunday, May 17, 2009

A week of "R&R"

Everyday this last week I've been doing some sort of mobility, yoga, and light armbars. No TGUs, as the left side overhead - right side post position develops a little pain in my right wrist and shoulder. I received a very good upper body massage on Tuesday, which did help alot. But my motorcycle ride today helped more! Since I haven't been doing any conditioning, swings will be incorporated this week along with more Z-Health R-Phase, beginner's Eischens Yoga, light kettlebell armbars, and another ride next Sunday!

And now for something completely different...

"Some of us learn from other people's mistakes and the rest of us have to be other people."--Zig Ziglar

"Dig the well before you are thirsty."--Chinese Proverb

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."--Frank Outlaw

"Every thought is a seed. If you plant crab apples, don't count on harvesting golden delicious."--Bill Meyer

40 Inspirational Speeches in 2 Minutes

Monday, May 11, 2009

Back-off again...

About three weeks ago I had an old tweak in my left shoulder that flared up for various reasons, but now I have a "new" tweak in my right shoulder. Probably from not backing-off enough! It's just a dull ache whenever I use or "over-use" it doing the most mundane of work. So, I am going to concentrate of full recovery before doing any dynamic and ballistic movements such as MVO2 snatches, swings, and heavy presses/TGUs. I have an appointment tomorrow with a PT. I will religiously continue with one or some of Z-Health R-Phase, beginner's yoga movements, light kettlebell armbars, and TGUs on a daily basis.
Lesson learned.

Friday, May 8, 2009

Mobility, Yoga, & TGUs

Wednesday was mobility work with Z-Health R-Phase.
Thursday was Z-Health R-Phase and Eischens Yoga: Beginners 12-minute.
Today was Eischens Yoga: Beginners 12-minute and Tai Chi Hard-Style TGUs.
I need to slow way down with the "on the minute" TGU because I have about 20 seconds to rest that I want to get down to 5 or less. Lots of practice to do there!

24kg alternating single TGU on the minute x 20 (RPE=17)
2x24kg Overhead Carry x 30 seconds (RPE=18)
2x24kg Racked Carry x 30 seconds (RPE=17)
2x24kg Farmer Carry x 30 seconds (RPE=16)

No snatches tomorrow!

Tuesday, May 5, 2009

MVO2 Session 13

Face the wall squat, pump stretch, and 16kg halo x 10

15:15 MVO2 protocol:
16kg x 8 reps x 28 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 17th set.
2. I wanted to quit during the 24th set.
3. Double breathing was non-existent but wanted to creep in on the 21st set.

False Red Flying Pig Alert: Feeling much better!

Monday, May 4, 2009

Yoga + TGUs

Yesterday I did some mobility work with Z-Health R-Phase's follow along on the DVD.

Today I ate some yogurt and some yoga. You are what you eat! Actually, I followed along Jon Hinds' Eischens Yoga Training DVD: Beginners 12-minute and then RKC alternating 24kg TGUs x 1 on the minute x 6.

Red Flying Pig Alert! Last night I felt extra tired. Today I had this tingle in my throat with a small pain when swallowing with a slight elevation of temperature. Since tomorrow I plan to do a short set of MVO2, I hope the pigs aren't flying this way!
:)

Saturday, May 2, 2009

MVO2 Session 12

Slow progress.

15:15 MVO2 protocol:
16kg x 8 reps x 34 sets
RPE (Rate of Perceived Exertion) = 17+

Notes:
1. I detected a power loss on the 20th set.
2. I wanted to quit during the 34th set.
3. Double breathing wanted to begin on the 28th set. I fought it and won!

Thursday, April 30, 2009

Moving Movements

Today I worked long hours at the farm, but took two "breaks" by helping my dad move out of his old and into his new home.

For a few hours, I did squats, dead lifts, cleans, farmer carries, racked-clean carries, and some overhead carries of boxes and odd objects up and down one flight of stairs.

I'm pooped!
:)

Tuesday, April 28, 2009

MVO2 Session 11

It's been over a week that I've been away from this protocol. I need to spend more time focusing on my active recovery rather than rest, which means more mobility, flexibility, and stability.

15:15 MVO2 protocol:
16kg x 8 reps x 24 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 18th set.
2. I wanted to quit during the 20th set.
3. I quit on the set that double breathing 'forced' its way into the movement.

Maybe I should call it quits for the set when I begin double breathing rather than RPE 18. I'll experiment more later...

Sunday, April 26, 2009

Mobility & TGUs

Not ready for 15:15 MVO2 snatches, yet. Shame on me for not doing my pump stretches, halos, etc... consistently. So, yesterday I did some mobility and yoga type of movements. I am going to apply more of this into my schedule. Yesterday was a good start.

Today was a strength/stability session:

24kg alternating single RKC TGU on the minute x 16
2x24kg Overhead Carry x 30 seconds
2x24kg Racked Carry x 30 seconds
2x24kg Farmer Carry x 30 seconds

TGUs are good for my shoulders
The racked carry felt a little tight in the shoulder but no pain.
I feel good right now!

Friday, April 24, 2009

TGU/Swing combo

Today I felt like doing something. This is what I did:

24kg TGU x 1L&R then Swing x 20 every 2 minutes x 5

Almost 10 minutes of a good practice.
Tomorrow will tell if I am ready for a little MVO2 or not.

Thanks for the link Amy. I have reciprocated!
:)

Wednesday, April 22, 2009

Back-off

I have a little old tweak in my left shoulder that has flared up for various reasons. So, I will be listening to it and heeding its commands. Hopefully, with some light stretching, mobility, etc., I'll be back to a consistent schedule soon.

Monday, April 20, 2009

Strength Day VII

Light-Medium weight and/or volume DLs, MPs, BUPs, and Pull-ups.
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
32kg x 5L&R

BUP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 18, 2009

MVO2 Session 10

15:15 MVO2 protocol:
16kg x 8 reps x 52 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 24th set. I think this is due to the following factors:
a. Left glute less active.
b. Right lat less active.
2. I wanted to quit after the 36th set.
3. Double breathing began around the 40th set and again flowed much easier on the left side than the right.

Thursday, April 16, 2009

MVO2 Session 9

15:15 MVO2 protocol:
16kg x 8 reps x 46 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 22nd set. I think this is due to all factors of the following:
a. positive (forward lock) hip drive.
b. negative (butt-punch) hip drive.
c. pulling with the lats to force the kettlebell down faster than gravity.
2. I wanted to quit after the 36th set.
3. Double breathing began spontaneously around the 36th set and flowed much easier on the left side than the right.
4. Counting reps while sporadically breathing can be difficult but is solved by waiting for the beep of the GymBoss timer.

Wednesday, April 15, 2009

Strength Day VI

Light-Medium weight and/or volume DLs, MPs, and Pull-ups.
Rest was about 2 minutes between each set.

DL:
220lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb x 5 chin-ups

Tuesday, April 14, 2009

MVO2 Session 8

15:15 MVO2 protocol:
16kg x 8 reps x 40 sets
I cannot tell a lie:
RPE (Rate of Perceived Exertion) = 18+

Notes:
1. I detected a power loss on the 20th set beginning with the left (first) side.
2. I wanted to quit after the 26th set.
3. At set 36 it was not a problem to finish to 40.
4. Surprised that I did 40.
5. An RPE of 18+ is good.

Monday, April 13, 2009

Strength Day V

Light-Medium Volume and/or weight DLs, MPs, and Pull-ups
About 1.5 to 2 minutes rest between sets.

DL:
210lb x 5 x 2

BUP:
24kg x 5L&R

MP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 11, 2009

MVO2 Session 7

15:15 MVO2 protocol:
16kg x 8 reps x 50 sets
RPE (Rate of Perceived Exertion) = 19

Notes:
1. I detected a power loss on my right side relative to my left during the 20th set.
2. I wanted to quit after the 30th set.
3. Beginning at set 36 until finish, RPE remained at 19.
4. Sets 46 - 50, I just thought to "Finish with the best form and power I have."
5. A 19 RPE is too high to maintain an explosive power and good form for too long.
6. I don't know how much longer I could have gone and don't want to find out.
7. In the future, aim for a maximum RPE of 18 with momentary 19s.

Deciphered notes: This was a lot of work.
Enough, back to the tractor. I feel great!

Thursday, April 9, 2009

TGU/Swing

Every other Thursday I am replacing a MVO2 day with TGUs and Swings. As the volume of snatches will rise later toward the end of this 15:15 protocol, my plan is to begin with a low volume of TGUs and a high volume of swings to progressively higher TGUs and lower swings.
Shame on me for not doing any double swings since August! I guess the wide stance is a little awkward but necessary. So, I decided to mix it up. The single 16kg just flew but gave me a chance to work on technique.

Start:
1 alternating 16kg TGU on the minute x 4
(About 50-55 seconds per repetition per minute)

Rest 1 min

Double 16kg Swings x 20 on the minute
Single 16kg Swings x 20 on the minute
Repeat x 6
Finish.

Wednesday, April 8, 2009

Strength Day IV

Light-Medium DLs, MPs, and Pull-ups
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb x 5 chin-ups

Tuesday, April 7, 2009

MVO2 Session 6

15:15 MVO2 protocol:
16kg x 8 reps x 34 sets
RPE (Rate of Perceived Exertion) = 18

Right on the money. Took a little credit though!

From here onward...
Mathematical percentage of volume per MVO2 session:
+50% = 46-50 sets - End of Week 3
-20% = 36-40 sets
+15% = 42-46 sets
+15% = 48-52 sets - End of Week 4
-20% = 38-42 sets
+50% = 58-64 sets - End of Week 5
-20% = 46-52 sets
+15% = 54-58 sets
+15% = 62-68 sets - End of Week 6
-20% = 50-54 sets
+50% = 74-82 sets - End of Week 7
If continuing on the lower values:
-20% = 60 sets
+15% = 68 sets
+15% = 78 sets - End of Week 8 (Why not go for 80 here, eh?)
-20% = 62 sets
+50% = 94 sets - End of Week 9 (Yeah, right!)

Begining from Session #1 of 30 sets, this about a 13% to 18% average volume gain per week of 2.5 sessions to reach at least 80 sets. This is my best estimate of what I can accomplish by giving me a liberal window. If I don't succeed within this program, I'll go to plan B (Back-off and continue to gauge by a 17-18 on the Borg scale). We'll see how much of a persistent nerd I really am!
:)

Monday, April 6, 2009

Strength Day III

Light-Medium DLs, MPs, and Pull-ups

DL:
205lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 4, 2009

MVO2 Session 5

15:15 MVO2 protocol:
16kg x 8 reps x 42 sets
RPE (Rate of Perceived Exertion) = 18

This was just as "planned" but not expected!

Thursday, April 2, 2009

MVO2 Session 4

15:15 MVO2 protocol:
16kg x 8 reps x 40 sets

This is just a little more than what I had "planned", as I am practicing this objectively measured protocol by using my subjective feel. My last session, #3, felt very intense, RPE=19 (Rate of Perceived Exertion) using the 15-Point Borg scale. This session, RPE=17, I felt I could have done a few more sets but didn't want to push it. Haven't we all been a little too enthusiastic and over done it?

The factor(s) for reasoning or the reason(s) for factoring the how and why intensity differs from day-to-day is Greco-Danish to me, but I do understand that all variables matter and the mind and body are connected. :)

Sources:

Report on Perceived Exertion (PDF)

Borg Scale

Differences in self-reported perceived and objective measures of duration and intensity of physical activity for adults in skiing.

Acute exercise and positive effect: an investigation of psychological processes leading to affective change.

Effects of acute bouts of aerobic exercise of varied intensity on subjective mood experiences in women of different age groups across time.

Wednesday, April 1, 2009

Strength Day II

Getting my groove on these light-medium strength days.

Light-Medium DLs, MPs, and Pull-ups

DL:
210lb x 5 x 2

MP:
24kg x 5L&R x 2

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Rest was about 2 minutes between each set.

Tuesday, March 31, 2009

MVO2 Session 3

15:15 MVO2 protocol & 16kg x 8 reps x 24 sets

This is below what I expected but what I did.

Monday, March 30, 2009

Light DLs, MPs, and Pull-ups

This week I begin to focus on MVO2 using a close hybrid of Master RKC Kenneth Jay's "Viking Warrior Conditioning". Monday and Wednesday will be light-medium strength practice. Tuesday, Thursday, and Saturday is MVO2. Rest for Sunday and Friday. Every other week I'll replace Thursday's MVO2 with some light TGUs and medium-heavy swings.

DL:
200lb x 5 x 2

MP:
24kg x 5 x 2

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Rest was 1 1/2 - 2 minutes between each set.

Saturday, March 28, 2009

Back-off Week, Day 3

15:15 MVO2 Protocol
16kg x 8 reps x 36 sets

For the next few weeks or months, I'll concentrate mostly on my conditioning using the 15:15 MVO2 Protocol twice per week and to a lesser extent, focus on strength by doing some light-medium PTTP deadlifts and kettlebell MPs twice per week. I'll add some TGUs and swings in there somewhere, whether for warm-ups or as variety days!

Friday, March 27, 2009

Back-off Week, Day 2

Warm-up with 1 minute of rest throughout:
16kg TGU x 2L&R
16kg Goblet Squat x 15

Dead Lift test:
250lb DL x 1
275lb DL x 1
305lb DL x 1
330lb DL x Fail
310lb x 1 x 5 (PR)
Previous PR was 305lb x 1
Very suprized!

Going heavy...
40kg Push-Press x 1L&R

Tuesday, March 24, 2009

Back-off Week, Day 1

It's been quite a while since I did the MVO2 (VO2 Max) protocol.

I forgot how tough it can be during, but how good it feels after!

MVO2 :15/:15 protocol
16kg x 8 reps x 30 sets

This week I'll go for another one of these to see if it is just as "easy" then use these numbers as a baseline for my future heart & soul work!

Saturday, March 21, 2009

ROP Heavy Reconfigured

Next week is a back-off. So, I took my ROP scheme a couple notches higher, but added more rest :)

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders, 11 minutes each
5 Rungs

24kg C&Ps on Rungs 2 & 5
24kg BUPs on Rungs 1 & 3
32kg C&Ps on Rung 4

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

5-minute rest

32kg Swings x 20 on the minute x 5
(Forearms were smoked!)

Thursday, March 19, 2009

No Variety Day

Just a payment from yesterday's deficit:

24kg Swings x 20 on the minute x 12

I was gassed!

Wednesday, March 18, 2009

ROP Medium Day with 6-minute ladders

Very tough.

24kg, 32kg, C&P, BUP + Pull Ladders

5 Six-minute Ladders
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

24kg Swings Tomorrow

Monday, March 16, 2009

ROP Light with 5-minute Ladders

Again, the presses were a little easier, while the snatches were a little tougher even though I did less sets.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 five-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

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

10-minute rest

24kg Snatches x 7L&R on the minute x 9

Saturday, March 14, 2009

ROP Heavy 9-minute Ladders

After skipping this week's variety day, this should make up for last week's lack of energy. Sweat was pouring after my third ladder. The number nine was on my mind. So, I made good use of it.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 9 minutes each
5 Rungs

24kg C&Ps on Rungs 4 & 5
24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

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

9-minute rest

32kg Swings x 20 on the minute x 9
(Last two sets were low, i.e. waist high)

Back to the tractor...

Wednesday, March 11, 2009

ROP Medium Day with 7-minute ladders

Still tough, but slightly less so.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 6 minutes

24kg Swings x 20 on the minute x 9

Tuesday, March 10, 2009

Quick Variety Day II

One alternating L&R 24kg TGU on the minute x 6

Rest 3 minutes

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

Monday, March 9, 2009

ROP Light with Higher Volume Snatches

The presses were a little easier, while the snatches were a lot tougher.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 5-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

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

5-minute rest

24kg Snatches x 7L&R on the minute x 12

Very heavy. Not enough air. Grip was good. Took a little extra rest on the last two sets as my form began to decline, but made it before the 12-minute mark.

Saturday, March 7, 2009

ROP Heavy 11-minute Ladders

A lack of energy caused me to add another minute to my ladders. Maybe it's because I know "they" are soon going to take away an hour of my time for about seven months before "they" give it back. Daylight Savings Time, what a concept! Day, light, or time isn't saved and for sure about the same, if not more, amount of energy is used.... Now I know why I lacked energy. I just hope it's not for seven months!

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 11 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

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

5-minute rest

32kg Swings x 20 on the minute x 5

Thursday, March 5, 2009

12-minute Variety Day

Legs, core, and grip were feeling good during and after...

32kg + 24kg front squat x 5 on the minute x 1
Double 24kg front squat x 5 on the minute x 3
Alternating L&R 40kg single suitcase deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Done!

Wednesday, March 4, 2009

ROP Medium

I will definitely need to repeat this before I advance.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 5 minutes

24kg Swings x 20 on the minute x 8

Tuesday, March 3, 2009

Quick Variety Day

One alternating L&R 24kg TGU on the minute x 6

Rest 3 minutes

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

Monday, March 2, 2009

ROP Light with Snatches

I'm pushing the limit here for a "light day". I had about 1:45 for rest between my 5-minute ladders. The bottoms up presses take a little more attention and time.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 ladders (Each began every 5 minutes)
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

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

5-minute rest

24kg Snatches x 6L&R on the minute x 13

A lot of sweat!

Saturday, February 28, 2009

ROP Heavy 10-minute Ladders

Back on schedule, but I had to make it a little shorter because rain is in the forecast. So, I gotta get back to my plow.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 10 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

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

5-minute rest

32kg Swings x 20 on the minute x 5

Back to the farm...

Thursday, February 26, 2009

ROP Medium with 7-minute ladders

24kg, 32kg, C&P + Pull Ladders

5 ladders
4 Rungs

24kg C&Ps Rungs 2 & 4
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 5 minutes

24kg Swings x 20 on the minute x 8

Wednesday, February 25, 2009

Variety Day with light snatches

This was planned to be easy.

24kg Snatches
5L&R on the minute x 14

No sweat!

Tuesday, February 24, 2009

ROP Light with more stabilizer work

24kg, 32kg, C&P, + Pull Ladders

5 ladders (Each began every 5 minutes)
3 Rungs

32kg C&Ps on Rungs 1 & 3
24kg MPs on Rung 2

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

2-minute rest before 3-minute continuous stabilizer work

Double 16kg Overhead Carries x 1 minute
Double 16kg Racked Carries x 1 minute
Double 16kg Farmer Carries x 1 minute

Light snatches planned for tomorrow...

Monday, February 23, 2009

Variety Day TGUs

Hard Style, that is high hip bridge, slow, and controlled Dr. Cheng style TGUs. I only used the 16kg and alternated sides L&R one repetition per minute for 30 minutes. That's all. Simple. Not easy. I must practice this more because it's tough to make one rep last for 50 seconds. I kept trying for the full minute and failed. Tai Chi Get Ups are tough under tension. Sweat began to drip about the 20-minute mark and poured thereafter. So, I had a good 10-minute sweat!

16kg TGU x 1 Left or Right on the minute x 30

Sunday, February 22, 2009

ROP Heavy 11-minute Ladders

This was delayed by one day because of work on the farm along with a moderate cold.
Because of these circumstances no swings were incorporated today, but I will replace my normal Variety day deadlifts, etc. with either swings, snatches, and/or TGUs.

24kg, 32kg, C&Ps + Pull Ladders

5 Ladders 11 minutes each
5 Rungs
32kg C&Ps on Rungs 1 & 3
24kg C&Ps on Rungs 2, 4, & 5

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

Thursday, February 19, 2009

Variety Day

TGUs, Deadlifts, and Goblet Squats.

16kg 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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

Wednesday, February 18, 2009

ROP Medium with 7-minute ladders

24kg, 32kg, C&P + Pull Ladders

32kg C&P Rungs 1 & 3
24kg C&Ps Rungs 2 & 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 10

Tuesday, February 17, 2009

Variety Day- plus the same

Light on the TGUs, heavier on the deadlifts, and same on the Goblet Squats.

16kg 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 Finisher:
16kg Goblet Squat x 9 on :30 x 8

Monday, February 16, 2009

ROP Light+ with 5-minute Ladders

24kg, 32kg, C&P, + Pull Ladders

5-minute Ladders.

32kg C&Ps on Rungs 1 & 3
24kg MPs on Rung 2

5 ladders
3 Rungs

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

5-minute rest

32kg Snatches:
5L&R on the minute x 7
Total = 70 reps at 90% subjective effort.

Saturday, February 14, 2009

Back-off Day 4

My intention was to do a 10-minute snatch test, but I got lazy and decided to do a short and sweet test for Valentine's Day.

5-minute RKC Snatch Test reps required for me: 84

24kg:
9L&R = 18
9L&R = 18
9L&R = 18
5L&R = 10
5L&R = 10
5L&R = 10

Total = 84

With about 14 seconds to spare!
:)

Thursday, February 12, 2009

Back-off Day 3

Today, I finally attempted a recommendation from Aaron Friday to work up to using the 32kg military press for 3 sets of 5/5 reps. Well, when I got to four I knew it would be quite a challenge to do it two more times. So, I only did 4L&R and to make up the loss in volume, I did four sets and added pull-ups. Also, it must have taken a while for me to warm-up, as the third set was the easiest! It will take more time to work up to the 3x5/5 scheme. I will revisit this again in five weeks if not before.
Thanks Aaron!

Warm-up:
16kg Halos, Pump Stretch, and 40kg loaded cleans.

32kg MP and Pull-ups:

32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups

Wednesday, February 11, 2009

Back-off Day 2

These TGUs took a lot of effort. I have a little bit of pain in my right shoulder while in the post (right side down, left side up) to high hip position. I see more lack of flexibility in my right wrist and shoulder than my left. More research could help.
The swings didn't seem as crisp. There was too much flexibility in the lower back.

I am supposed to be backing off, but I seem to be maintaining gains and finding faults. Two more days in this week to test presses and snatches. Good, bad, who knows?

The basics. TGUs and Swings:

16kg TGU singles x 3L&R
32kg Swings x 20 on the minute x 8

Tuesday, February 10, 2009

Back-off Day 1

Deadlifts:

130lb DL x 1
Rest 3 min
255lb DL x 1
Rest 3 min
330lb DL x Fail
Rest 3 min
320lb DL x Fail
Rest 3 min
315lb DL x Fail
Rest 3 min
310lb DL x 1 (PR)
Reflect ...

Saturday, February 7, 2009

ROP Heavy 12-minute Ladders

I experimented a little too much with the ROP and got a little fried. Good thing I used 12-minute ladders.

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied.
32kg C&Ps on Rung 1
24kg C&Ps on Rung 2 (24kg BU Press on Ladders 3 & 4)
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 (24kg BU Press on Ladders 1 & 2)
24kg C&Ps on Rungs 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

10-minute rest

32kg Swings x 20 on the minute x 8

Thursday, February 5, 2009

Variety Day + BU TGU

Big, deep, far, and wide breathes between DL reps. This ends this deadlift cycle. I will test my 1RM on my back-off week.

16kg Bottoms-up TGU singles x 3L&R
(Much less effort than a normal 32kg TGU and very similar in effort but different than a normal 24kg TGU)
Rest 3 min

PTTP:
290lb DL x 5
Rest 3 min
260lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8