Tuesday, April 8, 2008

2-Hand KB Dead-lifts

Stayed up late to watch NCAA BBall championship. Watched parts of my new Mike Mahler "Beginner KB Workshop" DVD during all the commercials and half time. Got to bed around 1:15am and got up around 7am. My elbows were a just a little sore which I expected since I had done an evening KB workout. Weight: 180 5/8 lbs.

Z-Health R-Phase: worked through all the drills at least once during work.

Power Wheel:
BW 2 x 20 yards Crawl out and back
BW 3 x 5 On knees Roll-out, 3 to 6 sec holds and back

I actually brought the Power Wheel to work and together with a co-worker we alternated turns during our lunch break.

KB Farmer Holds:
2x32kg 3 x 20 secs, first left hand then right with a hook grip

KB 2-Hand Dead-lifts:
2 x [2x32kg in left + 16kg in right] = 176 lbs/DL
2 x [2x32kg in left + 24kg in right] = 193 lbs/DL
2 x [2x32kg in left + 2x16kg in right] = 211 lbs /DL

24kg 3 x 2 MP left, 3 x 5 MP right
24kg 4 x 5/5 One arm bent rows

32kg 2 x 2/2 TGU

Z drills between all sets.

Taikei inspired me to try some KB DLs .. I didn't have a sandbag so I grabbed some KBs in each hand and stood up. I found out that I needed an imbalance between the two arms to lift the heavier bells.

The one-arm bent rows used to be impossible to perform even when my elbows were just a little sore. Tonight I was following the Mahler DVD for these and they caused no discomfort at all.

Mike Mahler has really put together a top notch production with a simple format: The recorder is strictly on him as he demonstrates, while on the inside of an indoor track, all the basics using some very heavy KBs (40's and 48's). He has great feel for all the little problems beginners run into and provides some simple progressions towards some of the more demanding exercises. You can hear the participants grunting through a few reps in the background as he instructs them to perform a set of some exercise.

He is very big on the C&MP as the most useful exercise for any athletics. He spends a good portion on his time on power breathing and irradiation towards its use in the MP. He also introduces a few new joint mobility warm-up drills I had never seen before.

I think one of the reasons the DVD is so effective is this is what he does for a living, going around the world giving these workshops. His workshops cost in excess of several hundred dollars, not including transportation, so a DVD for $40 with good portion of the workshop information is a decent value.

Diet and Nutrition Log

1 bowl of Kitchari, Green Gram Curry with sweet potato
2 cups of coffee with tbs of 1/2 and 1/2
4 dates
1 banana

Morning Snack:
3 small handfuls of roasted almonds

1 bowl of Gujarati green beans with brown rice, sweet potato and Green Gram Curry
1 orange
4 dates

Afternoon snack:
4 dates
3 small handfuls of roasted almonds

1 bowl of leftover Sichuan chicken and pork
1 moderate helping of cilantro and pan fried salmon
1 piece of pie
2 scoops of ice cream
3 mint chocolate chip cookies

Hmm ... I've gone overboard on the evening deserts lately .. time to reel that it.

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