Friday, June 27, 2008

The Alternative Minimum Tax Circuit

With the jet lag over, I got ten hours of good sleep last night. Weight: 176lb, BF%: 15.2 .. nice that I didn't gain anything during my west coast trip.

Z-Health: R-Phase + NWU 2

I squeezed in a simple workout I borrowed from one of the RKC Cert team leaders on the 1st day of the my RKC Cert. It is based on the ETK Program Minimum consisting of swings and TGUs which I affectionately named:

The Alternative Minimum Tax Circuit:

24kg 1 x 20 Two-hand swings
24kg 1 x 1 TGU Left
24kg 1 x 20 Two-hand swings
24kg 1 x 1 TGU Right

Repeated 5 times for a total of 200 swings and 10 TGUs in 13:30 min

Here "Tax" is as in "taxing on the body". The TGU between swings served as the "active rest" and is hardly resting.

I started an afternoon session with Raidu, my cricket playing co-worker. Just completing his 2nd month of training today he performed two BUPs with 16kg .. pretty amazing as he couldn't do a single MP with the thing when he started.

PowerWheel:
BW x 3 x 60 yards Crawl

We alternated turns doing this outside on the hot pavement .. we used work gloves to protect our hands from the blistering asphalt. His crawl technique is a little bit waddle like in that he uses his hands as seal flippers .. they are pointed out at a 45deg angle instead of straight like mine. This is probably easier on the wrist however due to of the length of the crawls , heat and more dragging flipper like motion, he wound up with two quarter sized blisters on the base of his palms in spite of wearing gloves. Raidu, if you are reading this, hang tough!

Following that GordonJLee (as he recently started posting on DD, and as my star pupil and brilliant co-worker, he has only been training for less than a month and has committed to obtaining an RKC Cert .. a extremely worthy goal as I can attest to. A 10k sub 6:00min/mile guy, 5% BF, and wiry strong, Gordon's work capacity with the 16kg is already freakish; we will work slowly but methodically in building his strength) joined me in short TGU and remedial snatch workout. Gordon is a clone of Steve Meidinger, RKC, at least body wise. Not a bad role model for Gordon as Steve is a VERY strong hombre .. check out the second video from the top as Steve effortlessly performs a 32kg BUTGU (pronounced "butt-goo" .. its just a bottoms up Turkish Get Up) here.

24 kg x 1 x (1,2,3,4) TGU ladder performed on each side (1/1, 2/2, 3/3, 4/4)

We alternated after each rung. Gordon used the 16kg and had no problem.

24kg x 1 x 5/5 High pull
24kg x 1 x 5/5 snatch
24kg x1 x (1,2,3,4) snatch ladder performed on each side

I worked with Gordon on his 16kg snatch form with high pulls and he quickly stopped banging his sore wrists. Being so darn tall and long we had to tweak his high pull to be just over his head instead of his ear level like myself. We finished off alternating each rung of the snatch ladders where he demonstrated a nice smooth form.

A great training day for both myself and co-workers .. looking forward to more of these as the weather holds out.

2 comments:

charley allen said...

As a kettlebell lifter and a CPA, this is one of the cleverest things I've ever seen.

Franklin B Herman, RKC said...

Charley,

Thanks for stopping by! I'm glad someone got a kick out of that. I've been nailed by AMT several times over the years so its nice that I finally found a positive use for it!