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.

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.

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)

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.

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)

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!)

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.

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)

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.)

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)

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.

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)

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)

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.

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)

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!)

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)

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.

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)

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)