S&S (Back-off 2)

Slowly adding in the 40kg.

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,32,32,32,32)
ii (Monday RPE 6.3: 32,32,32,32,32)
iii (Tuesday RPE 6.5: 32,40,32,32,32)
iv (Wednesday RPE 6.4: 32,40,32,32,32)
v (Thursday RPE 6.4: 32,40,32,32,32)
vi (Friday RPE 6.3: 32,32,32,32,32)

Rest 1 minute.

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,32,32,32,32)
ii (Monday RPE 6.3: 32,32,32,32,32)
iii (Tuesday RPE 6.4: 32,40,32,32,32)
iv (Wednesday RPE 6.4: 32,40,32,32,32)
v (Thursday RPE 6.4: 32,40,32,32,32)
vi (Friday 6.3: 32,32,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S (Back-off 1)

After the results of last Friday's and this Sunday's practice, it's time to add back-off weeks, shadow swings, and TGU position holds.

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.7: 32,32,32,40,40)
ii (Monday RPE 6.4: 32,32,32,32,32)
iii (Tuesday RPE 6.3: 32,32,32,32,32)
iv (Wednesday RPE 6.2: 32,32,32,32,32)
v (Thursday RPE 6.2: 32,32,32,32,32)
vi (Friday RPE 6.5: 24kg two-hand shadow swings on the minute x 20 reps x 5. More power.)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.7: 32,32,32,40,40)
ii (Monday RPE 6.4: 32,32,32,32,32)
iii (Tuesday RPE 6.3: 32,32,32,32,32)
iv (Wednesday RPE 6.2: 32,32,32,32,32)
v (Thursday RPE 6.2: 32,32,32,32,32)
vi (Friday RPE 8: 24kg position and hold x 1/1 x 2 every 0:10. Shoulder burn!)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Edit Week 8 DL Singles with ES

Today on the last day of week 7, I planned to do 15 sets x 1 rep of 290lbs (83% 1RM), but for whatever reason on 10th rep my RPE was a 9. So, I took off some weight and finished feeling good. In my opinion, a 9 is too high to be an Easy Strength type of training. So, tomorrow I'll lower the weight and the RPE, hoping it will be easier because I am stronger.

32kg Light TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, more effort. Continuous movement. No rest, but I needed it. My back is not 100%. Need to back-off more!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Back-off

My back is in a knot. Backing-off the back. Rest, Ice, Compression, Elevation. Now for some heat!

ROP Medium (2-K)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Update: Caused an old back injury to flare up tonight. See how tomorrow goes.

28kg,24kg Heavy Snatch (5-I)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

This week is all light body-weight exercises with no blogs until next Monday.

32kg Heavy TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7+: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

36kg Medium Swing (3-E) Back-off

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume and a little less effort. I did not stop until I felt the desire/need to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 7: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (3-E) Back-off

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6: Less effort, less volume. No double breathing.)

Cool Down:
Cold-Hot-Cold contrast shower.

Light TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 3:10.
(RPE 5: 50% Back-off session. Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (2-E) Back-off

28kg Snatch Alternating L&R x 10 on the minute x 10.

(RPE 7: A back-off session and more to continue. Less volume, less effort. Form was a bit weak again and so was I.)

Cool Down:
Cold-Hot-Cold contrast shower.

Back-off Heavy (5-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 8:30.
(RPE 7+)


28kg Snatch Alternating L&R x 7 on the minute x 14.
(RPE 6+: Poor form on the left caused a little blood blister on the palm under the pinkie. I need lots of practice with good form.)

Back-off Light (5-B)

Last Saturday my body told me to back-off. So, this week I'll shoot for about 50% volume and 75% intensity and/or exertion based on last week. Also, I'm going to replace the 15-point Borg Scale, which uses 20 as it highest and 6 the lowest, with a 10-point scale. Actually, it's 12 points, but I never plan to log the highest point or the lowest point as a measure in my blog. It just makes more sense, even though I'll probably continue to use pluses and minuses. Here's what my 10-Point Plus Scale version will represent:
0 - Meditation or sleep
1 - Very slow movement
2 - Heart and lungs begin to increase
3 - Very light
4 - Light
5 - Fairly light
6 - Moderate
7 - Fairly hard
8 - Hard
9 - Very hard
10 - Very close to failure or gasping for air
10+ - Failure or not breathing!

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 4:10.
(RPE 7)

28kg Snatch Alternating L&R x 7 on the minute x 10.
(RPE 6)

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.

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.

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)

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)

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!