Monday, June 30, 2008

TGUs and ROP Grind Ladders

Monday, June 30, 2008:

An average nights sleep, weight: 177 lbs, BF%: 15.2. Today was an easy day in terms of volume but I did work up a good sweat as I did this workout outside with my two co-workers. Raidu did 300 two-hand swings while Gordon and I alternated rungs on the TGU ladder.

24kg x 1 x 5/5 Halo
24kg x 2 x 5/5 Figure 8 to a hold
16kg x 1 x 10/10 Figure 8 to a hold

24kg x 1 x (1,2,3,4,5) TGU ladder where for each rung all left then all right
Total: 15 each side

BW x 1 x 60yds PowerWheel Crawl
BW x 1 x 1 PowerWheel on knees, roll-out, hold 18secs, roll-back

Before bed:
Z-Health: R-Phase

I think I know what I want to do when I retire and it will keep me busy till they fit me for a wooden suit. Namely, travel around the country and world to visit and train with RKCs and their disciples.

Tuesday, July 1, 2008

A good nights. Weight: 177 lbs, BF% 15.5. I had a huge mocha-almond ice-cream cone yesterday which probably accounts for the increase. Eating ice-cream here in New England is an art form with a huge selection of really great local farms to choose from. Also the cone sizes are scaled up considerably so that my "small" would equal five or six Baskin-Robbins sized cones.

Early morning:
BW x 1 x 10 PowerWheel On the kness Roll-out, 5 sec hold, roll-back
BW x 1 x 20 Push ups: Focusing on rowing to the ground for controlled negatives
BW x 1 x 10 Clapping Push ups

Mid afternoon:
BW x 1 x 70yds PowerWheel crawl (PR)
16kg x 1 x 1 BU TGU
Dbl 16kg x 1 x 1 No-hands double get-up
Dbl 24kg x 1 x 2 C&P

24kg x 3 x (1,2,3,4,5) ROP C&P ladders. Weaker left-side used C&PushP after 3 reps of C&P
Time: 24mins

BW x 1 x 15 PowerWheel On the kness Roll-out, 5 sec hold, roll-back

While creating all the tension for my C&P ladders, I accidentally clenched my jaw and now the right side of my mouth side aches. I think I could easily have done at least one more ladder with my right, however my left still lags in strength even when substituting with the push presses.

On the PowerWheel roll-outs, I outlasted my co-worker, Raidu, who did 13 while we alternated turns in a friendly competition.

Before bed:
Z-Health: R-Phase


Howie Brewer said...

Funny, I always try to remind myself not to clench my teeth. At times, it happens. I know what you mean about the ice cream. Last year while at Newport, RI we came across the Newport Creamery. Oh! Some of the best ice cream I've had in a long time. And BIG servings. Perfect for vacations, but not for all year round. And, I think your retirement plan is awesome!

Howie Brewer said...

Start thinking about getting yourself an RV. Load it up with bells and drive around North America spreading the pain!

Gabi said...

I always have to pay extra attention to keep my face more or less relaxed while tensing up, clenching my teeth seems so natural, sort of.

That retirement plan is great! But please, an RP instead of an RV :)) (P for Plane)

Franklin B Herman, RKC said...


Many of the local ice cream farms here (e.g, Kimbels, Sullivans, Bedford Creamery) blow the Newport Creamery away. Kimbels, my favorite, is only a few miles from my house and it takes extraordinary will control to keep the visits to one a week.


The jaw is much better today and hopefully I learned my lesson and will remember to avoid clenching the next time I press.