Thursday August 28, 2008
Weight: 181 lbs
AMT (Alternative Minimum Tax) Circuit
A1: 24kg x 1 x 10/10 One-hand swing
A2: 32kg x 1 x 1/1 TGU
Number of sets: 10
This was part of a group workout I did at work with my supervisor, a c0-worker and his eleven year old daughter. I trained my co-worker back in July of 2007 and he in turn trained his daughter. She handles the 12kg with relative ease for swings, push presses and rows. She uses the 8kg for TGUs. She can also do doubles of dead-hang chin-ups. She looks like any ordinary kid but is a very strong young girl .. pity the poor boy who decides to give her some trouble at school.
Friday August 29, 2008
Weight: 180 1/2 lbs
Z-Health R-Phase
16kg Mixed Swings:
16kg x 1 x 50/50 One-hand swings
16kg x 1 x 25/25 One-hand swings
16kg x 1 x 25/25/25/25 One-hand swings
16kg x 1 x 25/25/25/25 One-hand swings
16kg x 1 x 50 Darc swings
16kg x 1 x 50 Darc swings
16kg x 1 x 25/25/10/10/10/10/5/5 One-hand swings
16kg x 1 x 50 Round-about/Darc swings
Total: 600 swings
Originally I was going to take the day off but decided on an early morning easy and short training session. It was fun to go light but still break a decent sweat .. it certainly doesn't get any simpler than this. Although I didn't measure the time between sets , the rest periods were minimal.
Friday, August 29, 2008
Wednesday, August 27, 2008
Four days rest and back to training
My right inner elbow had been really been bothering me since last Friday so I decided a rest was called for. I went four days and today I resumed training.
Weight: 180 1/2 lbs
Evening snacks have crept back in .. gotta can those.
Morning:
Elbow Extensor work super set:
A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets
BW x 1 x 10 PowerWheel On knees roll-out, 5 sec hold, roll-back
Late Afternoon:
Z-Health: Neural Warmup 2
32kg x 2 x 10/10 One-hand swings
24kg MaxVO2 Snatch @ :15/:15, 8 reps/set
12 sets, 5 min rest
8 sets, 2 min rest
4 sets, 2 min rest
4 sets, 2 min reset
2 sets
Total: 30 sets
24kg x 6 x 5/5 Dead hang snatch @ 1 set / 2mins
32kg x 1 x 20 Two-hand swings
I returned to Anytime Fitness to perform this workout. With me having to be a work early these days, I had to move my training session to late afternoons .. Anytime Fitness is only two minutes away .. very convenient. When I arrived there were only two other people both of whom were plugged into their mp3 players leisurely cruising on cross-trainers watching HDTV. As more folks came while I was in the middle of my MaxVO2 sessions, I got an assortment of "WTF is that guy doing!?" looks .. its possible the beep from my Gymboss timer going off every fifteen seconds might be annoying them (its on its loudest setting so it can be heard over the background music that is piped in at a pretty loud volume) but no one's called me on it.
It was nice to bump from 10 to 12 sets for my 1st session of MaxVO2. Also the 8 sets for the next session was an improvement over last time as well.
There was an interesting post by Pavel on the RKC Forum, about the difference between snatch tempo and speed. Specifically training for an SSST or TSC snatch test encourages a very fast tempo. The problem with only training this way typically "encourages incomplete reps (shoulder and hip ROM)". To remedy this, he suggests one should complement this with some slower tempo practice but still with explosive full ROM snatch each rep (high speed) including a solid lockout.
The majority of my snatching recently has been trained the MaxVO2 way which is practiced at both a quick tempo (eight reps per 15 seconds) and high speed per rep. The lower volume Dead-Hang snatches provide a slower tempo yet still there is an emphasis on each snatch being explosive (high speed) with a full ROM, i.e., after a solid lockout I lower the bell to the rack position and then to the dead hang position. As a result I'm pleased to get an indirect validation of my snatch training methodology.
One final note of possible interest is that I went raw for all 300 snatches and my hands were absolutely fine .. I'm actually finally developing a snatch groove.
Weight: 180 1/2 lbs
Evening snacks have crept back in .. gotta can those.
Morning:
Elbow Extensor work super set:
A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets
BW x 1 x 10 PowerWheel On knees roll-out, 5 sec hold, roll-back
Late Afternoon:
Z-Health: Neural Warmup 2
32kg x 2 x 10/10 One-hand swings
24kg MaxVO2 Snatch @ :15/:15, 8 reps/set
12 sets, 5 min rest
8 sets, 2 min rest
4 sets, 2 min rest
4 sets, 2 min reset
2 sets
Total: 30 sets
24kg x 6 x 5/5 Dead hang snatch @ 1 set / 2mins
32kg x 1 x 20 Two-hand swings
I returned to Anytime Fitness to perform this workout. With me having to be a work early these days, I had to move my training session to late afternoons .. Anytime Fitness is only two minutes away .. very convenient. When I arrived there were only two other people both of whom were plugged into their mp3 players leisurely cruising on cross-trainers watching HDTV. As more folks came while I was in the middle of my MaxVO2 sessions, I got an assortment of "WTF is that guy doing!?" looks .. its possible the beep from my Gymboss timer going off every fifteen seconds might be annoying them (its on its loudest setting so it can be heard over the background music that is piped in at a pretty loud volume) but no one's called me on it.
It was nice to bump from 10 to 12 sets for my 1st session of MaxVO2. Also the 8 sets for the next session was an improvement over last time as well.
There was an interesting post by Pavel on the RKC Forum, about the difference between snatch tempo and speed. Specifically training for an SSST or TSC snatch test encourages a very fast tempo. The problem with only training this way typically "encourages incomplete reps (shoulder and hip ROM)". To remedy this, he suggests one should complement this with some slower tempo practice but still with explosive full ROM snatch each rep (high speed) including a solid lockout.
The majority of my snatching recently has been trained the MaxVO2 way which is practiced at both a quick tempo (eight reps per 15 seconds) and high speed per rep. The lower volume Dead-Hang snatches provide a slower tempo yet still there is an emphasis on each snatch being explosive (high speed) with a full ROM, i.e., after a solid lockout I lower the bell to the rack position and then to the dead hang position. As a result I'm pleased to get an indirect validation of my snatch training methodology.
One final note of possible interest is that I went raw for all 300 snatches and my hands were absolutely fine .. I'm actually finally developing a snatch groove.
Sunday, August 24, 2008
Howie Brewer's Kettlebell Fans BBQ
Kettlebell practitioners, coaches and S.O.s and anyone remotely interested in Kettlebells showed up at Howie Brewer's humble abode on a beautiful Saturday afternoon in the quaint suburbs of New City, New York.
I schlepped down from the Boston area to partake in this gala event and had a phenomenal time. As the only RKC Certified Instructor AND AKC Fitness Certified Instructor attendee I believe I did both schools proud in my openness to anything Kettlebell related.
It just so happened I brought my trusty home-make $15 FMS screening kit along and screened the following five enthusiastic victims:
Lauri scored the highest with a score of 20 (out of possible 21) with Ashley in second with 19 and Howie third with 18. None them had any ones or asymmetries and can lift clear consciouses. In particular Master of Sport, Ashley, got a big kick out of getting a clean bill of health for Kettlebell lifting!
Marion and Lee each scored over 14 and had a single 2-3 asymmetry each. Unfortunately there wasn't enough time to discuss corrective strategies as there was just too much fun to be had.
Howie had a complete set of pairs of all the pro-bells and we all had some fun with a lifting demonstrations. Lauri, who is studying to be certified Circular Strength Training instructor gave a very nice club-bell demonstration.
With great food, drink and Kettlebell entertainment galore, in all it was a great time and I thank Howie and his wife Adrienne for opening up their home and being such fine hosts.
Here is slide show of some of the fun we had.
I schlepped down from the Boston area to partake in this gala event and had a phenomenal time. As the only RKC Certified Instructor AND AKC Fitness Certified Instructor attendee I believe I did both schools proud in my openness to anything Kettlebell related.
It just so happened I brought my trusty home-make $15 FMS screening kit along and screened the following five enthusiastic victims:
- Howie Brewer, AKC Fitness Instructor
- Ashley Hughes, Master of Sport
- Lauri Rudach, AKC Fitness Instructor
- Marion Sifuew, Kettlebell Enthusiast
- Stanford Lee, AKC Fitness Instructor
Lauri scored the highest with a score of 20 (out of possible 21) with Ashley in second with 19 and Howie third with 18. None them had any ones or asymmetries and can lift clear consciouses. In particular Master of Sport, Ashley, got a big kick out of getting a clean bill of health for Kettlebell lifting!
Marion and Lee each scored over 14 and had a single 2-3 asymmetry each. Unfortunately there wasn't enough time to discuss corrective strategies as there was just too much fun to be had.
Howie had a complete set of pairs of all the pro-bells and we all had some fun with a lifting demonstrations. Lauri, who is studying to be certified Circular Strength Training instructor gave a very nice club-bell demonstration.
With great food, drink and Kettlebell entertainment galore, in all it was a great time and I thank Howie and his wife Adrienne for opening up their home and being such fine hosts.
Here is slide show of some of the fun we had.
Friday, August 22, 2008
Double KB Front Squat Video for Jason
Weight: 179 1/4 lbs
Nice to see the south side of 180 again.
Z-Health: Neural Warmup 2 DVD Follow along
Today was Dead-lift assist day and it was nasty.
Conventional Dead-lift off 1" plates only up to the knees
235 x 1 x 3
235 x 1 x 4
235 x 1 x 3
235 x 1 x 4
235 x 1 x 4
Just like the last time, these are very hard for me. The extra five pounds I added from last week made a difference as I had to cut the reps down from 5 to 3 and 4. As Rif (Mark Reifkind, Master RKC) likes to say "It's easy til' it gets heavy".
Kettlebell Assistance Lifts:
Double 32kg x 5 x 10 swings
Double 24kg x 1 x 3 FSq
Double 24kg x 3 x 5 FSq
Double 32kg x 3 x 2 FSq
Nothing left for 24kg dead hang snatches. Here is a video of the second and third sets of double 24kg KB front squats and my last set with the 32s. Please pardon the heavy breathing but dad-gommit .. I was tired! LOL
As advised by Jason Marshall, RKC, of LoneStar Kettlebells, I tried to keep my elbows pointed downward as much as possible and maintain tension throughout both my upper and lower body. Needless to say, the 24s are a hellava lot easier than the 32s.
Nice to see the south side of 180 again.
Z-Health: Neural Warmup 2 DVD Follow along
Today was Dead-lift assist day and it was nasty.
Conventional Dead-lift off 1" plates only up to the knees
235 x 1 x 3
235 x 1 x 4
235 x 1 x 3
235 x 1 x 4
235 x 1 x 4
Just like the last time, these are very hard for me. The extra five pounds I added from last week made a difference as I had to cut the reps down from 5 to 3 and 4. As Rif (Mark Reifkind, Master RKC) likes to say "It's easy til' it gets heavy".
Kettlebell Assistance Lifts:
Double 32kg x 5 x 10 swings
Double 24kg x 1 x 3 FSq
Double 24kg x 3 x 5 FSq
Double 32kg x 3 x 2 FSq
Nothing left for 24kg dead hang snatches. Here is a video of the second and third sets of double 24kg KB front squats and my last set with the 32s. Please pardon the heavy breathing but dad-gommit .. I was tired! LOL
As advised by Jason Marshall, RKC, of LoneStar Kettlebells, I tried to keep my elbows pointed downward as much as possible and maintain tension throughout both my upper and lower body. Needless to say, the 24s are a hellava lot easier than the 32s.
Wednesday, August 20, 2008
A crack at 8reps/set 24kg MaxVO2 Snatch
Weight: 181 1/2 lbs
I'm teetering on the edge of nutritional purgatory and am struggling to get back to 90% compliance with my Precision Nutrition program. I had the habits locked in for a few months and I find myself just barely clinging to the wagon.
Z-Health: Neural Warmup 2
32kg x 2 x 10/10 one-hand swings
24kg MaxV02 :15/:15 8reps/set
Total: 10 sets = 80 reps in 5 mins (TSC-like PR)
5 min rest
24kg MaxV02 :15/:15 8reps/set
Total: 6 sets = 48 reps
3 mins rest
24kg MaxV02 :15/:15 8reps/set
Total: 5 sets + 1 rep = 41 reps
5 min rest
24kg x 7 x 5/5 Dead hang snatch @ 1set/2mins
Total: 70 reps
Grand total: 239 reps
I knew the 8 rep sets of MaxVO2 would be rough but I was a bit surprised that I could only eke out ten sets in the first session. With some rest I did two more shorter sessions to get twenty one sets in for some decent volume.
I previously did twenty sets in one session with the 7 reps per set but 8 reps per set was so much tougher as I was always a bit behind the clock. For the first ten sets I didn't tape my hands and only used Tracy's sock glove technique. I noticed that I had to really throw the bell down on the eccentric to get the faster pace. This meant letting it go of it a bit at the top and then re-catching at the bottom just before swinging it behind (Jason Vezina, RKC, sent me a private correspondence elucidating the fine points of this technique .. thanks Jason!) .
For the next two mini-sessions I abandoned the sock and went raw. This gave me more control of the bell and I was able to get my 8 reps in right at the buzzer for most sets. Since the total number of sets was only twenty one for a total of 160 reps, my hands were fine.
Kenneth Jay, Master RKC, had recommended to I work up to ten sets of 8 followed by ten sets of 7. I have decided to slightly tweak this by just trying to add more sets of 8 in the first session and add additional sessions to get a minimum volume of twenty sets in total. Eventually, I should be able to get to twenty in one continuous MaxVO2 session.
I realized later that my first session resulted in a new TSC-like snatch PR of 80 reps in under 5 minutes up from three reps of previous five minute 24kg snatch PR. Of course when I finally to take the official TSC snatch test, I will not use a MaxVO2 rep structure but will instead attempt to do continuous sets of ten left, ten right for the five minutes.
I'm really enjoying performing low rep sets of dead-hang snatches to get my snatch volume up. I have been tweaking my form by slowly swinging my non-snatching arm back while lowering the bell. Then as I explode with a hip snap, I also swing my non-snatching arm forward to create more force. This will have direct carry over to my regular snatch.
I screened my 26 year old son last night with a home-made FMS screening kit. He scored 18 with no ones or asymmetries and I was quite pleased. Unfortunately, he is having great difficulty hinging during swings and his lower back is sore. I had to have him back off swings for the time being and work on box squats and Chinese wall squats.
I'm teetering on the edge of nutritional purgatory and am struggling to get back to 90% compliance with my Precision Nutrition program. I had the habits locked in for a few months and I find myself just barely clinging to the wagon.
Z-Health: Neural Warmup 2
32kg x 2 x 10/10 one-hand swings
24kg MaxV02 :15/:15 8reps/set
Total: 10 sets = 80 reps in 5 mins (TSC-like PR)
5 min rest
24kg MaxV02 :15/:15 8reps/set
Total: 6 sets = 48 reps
3 mins rest
24kg MaxV02 :15/:15 8reps/set
Total: 5 sets + 1 rep = 41 reps
5 min rest
24kg x 7 x 5/5 Dead hang snatch @ 1set/2mins
Total: 70 reps
Grand total: 239 reps
I knew the 8 rep sets of MaxVO2 would be rough but I was a bit surprised that I could only eke out ten sets in the first session. With some rest I did two more shorter sessions to get twenty one sets in for some decent volume.
I previously did twenty sets in one session with the 7 reps per set but 8 reps per set was so much tougher as I was always a bit behind the clock. For the first ten sets I didn't tape my hands and only used Tracy's sock glove technique. I noticed that I had to really throw the bell down on the eccentric to get the faster pace. This meant letting it go of it a bit at the top and then re-catching at the bottom just before swinging it behind (Jason Vezina, RKC, sent me a private correspondence elucidating the fine points of this technique .. thanks Jason!) .
For the next two mini-sessions I abandoned the sock and went raw. This gave me more control of the bell and I was able to get my 8 reps in right at the buzzer for most sets. Since the total number of sets was only twenty one for a total of 160 reps, my hands were fine.
Kenneth Jay, Master RKC, had recommended to I work up to ten sets of 8 followed by ten sets of 7. I have decided to slightly tweak this by just trying to add more sets of 8 in the first session and add additional sessions to get a minimum volume of twenty sets in total. Eventually, I should be able to get to twenty in one continuous MaxVO2 session.
I realized later that my first session resulted in a new TSC-like snatch PR of 80 reps in under 5 minutes up from three reps of previous five minute 24kg snatch PR. Of course when I finally to take the official TSC snatch test, I will not use a MaxVO2 rep structure but will instead attempt to do continuous sets of ten left, ten right for the five minutes.
I'm really enjoying performing low rep sets of dead-hang snatches to get my snatch volume up. I have been tweaking my form by slowly swinging my non-snatching arm back while lowering the bell. Then as I explode with a hip snap, I also swing my non-snatching arm forward to create more force. This will have direct carry over to my regular snatch.
I screened my 26 year old son last night with a home-made FMS screening kit. He scored 18 with no ones or asymmetries and I was quite pleased. Unfortunately, he is having great difficulty hinging during swings and his lower back is sore. I had to have him back off swings for the time being and work on box squats and Chinese wall squats.
Monday, August 18, 2008
1RM DL Test
Monday August 18, 2008
Weight: 181 lbs
I am aware of eating more and a little less clean over the past month and my weight has crept up from 176 to a high of 182 1/2. The 108 pull-ups last Thur has taken a toll on my right inner elbow and I'm going to have to be very careful. This means abandoning training pull-ups for the TSC .. no problem, I will heal and then start training again for the spring TSC.
Z-Health: Neural Warmup 2
Conventional Dead-lift 1RM Test (lbs)
135 x 1 x 1
185 x 1 x 1
225 x 1 x 3
265 x 1 x 1
295 only 1" off the ground
285 x 1 x 1 (PR)
I may have been able to grind out the 295 after getting it off the ground for what seemed like eternity but decided to drop back to 285 and still try to hit a PR which I did (an increase of 10lbs). The push to 300 by the TSC is going to be close. I read the other day on the DD forum about 150 lb, 15 year old, so wise beyond his years, who worked up to a 395lb pull. An extraordinary achievement, no?
Having just checked that we have been scoreless in Olympic Weightlifting at the Beijing Olympics so far, perhaps this fellow is our future hope. On the other hand the power-lifters may grap hold of him first!
245 x 3 x 3 Conventional Dead-lift
Following a very nice video DL training session of Jason Marshall I held the last rep of each set for ten seconds for a little grip work.
Double 24kg x 1 x 4 Clean and Press (PR)
24kg x 7 x 10/10 One-hand swing
24kg x 2 x 20 Two-hand swing
24kg x 1 x 5l/5b/5r/5b Tracy/Gabi Roundabout one and two hand swings
These were done each set on the minute.
Weight: 181 lbs
I am aware of eating more and a little less clean over the past month and my weight has crept up from 176 to a high of 182 1/2. The 108 pull-ups last Thur has taken a toll on my right inner elbow and I'm going to have to be very careful. This means abandoning training pull-ups for the TSC .. no problem, I will heal and then start training again for the spring TSC.
Z-Health: Neural Warmup 2
Conventional Dead-lift 1RM Test (lbs)
135 x 1 x 1
185 x 1 x 1
225 x 1 x 3
265 x 1 x 1
295 only 1" off the ground
285 x 1 x 1 (PR)
I may have been able to grind out the 295 after getting it off the ground for what seemed like eternity but decided to drop back to 285 and still try to hit a PR which I did (an increase of 10lbs). The push to 300 by the TSC is going to be close. I read the other day on the DD forum about 150 lb, 15 year old, so wise beyond his years, who worked up to a 395lb pull. An extraordinary achievement, no?
Having just checked that we have been scoreless in Olympic Weightlifting at the Beijing Olympics so far, perhaps this fellow is our future hope. On the other hand the power-lifters may grap hold of him first!
245 x 3 x 3 Conventional Dead-lift
Following a very nice video DL training session of Jason Marshall I held the last rep of each set for ten seconds for a little grip work.
Double 24kg x 1 x 4 Clean and Press (PR)
24kg x 7 x 10/10 One-hand swing
24kg x 2 x 20 Two-hand swing
24kg x 1 x 5l/5b/5r/5b Tracy/Gabi Roundabout one and two hand swings
These were done each set on the minute.
Saturday, August 16, 2008
Some Double 32kg LCCJ progress
Saturday August 16, 2008
Weight: 180 1/2 lbs. Slowly chipping it back down.
Morning:
Z-Health: Neural Warmup II DVD Follow-along
32kg x 5 x 10/10 One-hand swing
32kg x 1 x 5/5 Jerk (PR)
Double 32kg LCCJ
2 x 1 (PR), 2 x 2 (PR), 1 x 3 (PR)
The 32kg one-hand swings felt good and strong. I really squeezed my glutes and relaxed my arms every rep. The bell seemed to just fly up. These used to destroy my hands but no more.
The five jerks with my left surprised the heck out of me as my previous left side best was two. The lockouts were strong but what was really different was how easy it was to control the negative back to the rack position. Previously, I would just drop, pray and catch. The heavy TGUs and all the controlled negative work during my recent 24kg ROP press ladders must be partly responsible.
With the 32kg OAJ feeling comfortable I pushed on to new territory. I'm no Marty Farrell, that's for sure, but for the first time I was able to clean and jerk a pair of 32s. (At 150 lbs, the former RKC, Mutant Marty Farrell, Master of GS Sport, can jerk a pair of 32s an amazing 60 times!) After two singles, I got brave and got two doubles and then a triple. Its clear that since returning from my RKC two months ago, I have gotten considerably stronger .. yeah Hard-Style!!
Afternoon:
Double 32kg x 1 x 10 Swings
24kg MaxVO2 @ :15/:15, 7reps/set
Total: 20 sets, 140 reps in 10 min
24kg x 10 x 5/5 Dead Hang Snatch @ 1set/2min
Double 32kg x 2 x 1 FSq
32kg x 5 x 5/5 Snatch
A very solid workout. The 20 sets of 7 reps per set MaxVO2 was a killer .. barely made it. Originally I was going to work back up to 60 sets at the 6 rep pace (currently at 40 sets) but a discussion for how to train for the TSC with Kenneth Jay, The Dane of Pain, Master RKC, changed my plans. With the TSC less then five weeks away, he advised the following the steps below:
Today was a great training day .. I have earned a day off tomorrow.
Weight: 180 1/2 lbs. Slowly chipping it back down.
Morning:
Z-Health: Neural Warmup II DVD Follow-along
32kg x 5 x 10/10 One-hand swing
32kg x 1 x 5/5 Jerk (PR)
Double 32kg LCCJ
2 x 1 (PR), 2 x 2 (PR), 1 x 3 (PR)
The 32kg one-hand swings felt good and strong. I really squeezed my glutes and relaxed my arms every rep. The bell seemed to just fly up. These used to destroy my hands but no more.
The five jerks with my left surprised the heck out of me as my previous left side best was two. The lockouts were strong but what was really different was how easy it was to control the negative back to the rack position. Previously, I would just drop, pray and catch. The heavy TGUs and all the controlled negative work during my recent 24kg ROP press ladders must be partly responsible.
With the 32kg OAJ feeling comfortable I pushed on to new territory. I'm no Marty Farrell, that's for sure, but for the first time I was able to clean and jerk a pair of 32s. (At 150 lbs, the former RKC, Mutant Marty Farrell, Master of GS Sport, can jerk a pair of 32s an amazing 60 times!) After two singles, I got brave and got two doubles and then a triple. Its clear that since returning from my RKC two months ago, I have gotten considerably stronger .. yeah Hard-Style!!
Afternoon:
Double 32kg x 1 x 10 Swings
24kg MaxVO2 @ :15/:15, 7reps/set
Total: 20 sets, 140 reps in 10 min
24kg x 10 x 5/5 Dead Hang Snatch @ 1set/2min
Double 32kg x 2 x 1 FSq
32kg x 5 x 5/5 Snatch
A very solid workout. The 20 sets of 7 reps per set MaxVO2 was a killer .. barely made it. Originally I was going to work back up to 60 sets at the 6 rep pace (currently at 40 sets) but a discussion for how to train for the TSC with Kenneth Jay, The Dane of Pain, Master RKC, changed my plans. With the TSC less then five weeks away, he advised the following the steps below:
- Jack up the pace to 7 reps and work up to five minutes of work, i.e, 20 sets. DONE!
- Once there, shoot for ten sets at 8 reps followed by ten sets of 7 reps.
- If possible train MaxVO2 three times a week.
- Don't train Dead-lifts the day after a MaxVO2 training day as the lower back needs rest.
- Don't bother training timed sets. You should be able to go the full five minutes without rest during the TSC.
- Two weeks before the event, test all three events in TSC order but only do a 20 set MaxVO2 for the snatch test. The Dead-lift and pull-ups tests should be restricted at 85% of current maximums.
Today was a great training day .. I have earned a day off tomorrow.
Thursday, August 14, 2008
Back to Training
Its taken me quite a while to get back to a normal routine following the CK-FMS cert. Part of the problem was a 10 hour flight delay on only two hours of sleep. Unfortunately, I couldn't sleep in the airport and it took a delayed but heavy toll on my physical and mental states.
Saturday August 9, 2008
24kg x 1 x 26/26 Snatch
24kg x 4 x 5/5 Dead Hang Snatch
40kg x 1 x 1 TGU right-side (PR)
I did this during the lunch break the last day of the CK-FMS cert. Too bad I didn't get a Sr RKC to witness my 52 snatches (it used be only 48 reps at 80kg but I know I was heavier than that at the Cert) as this would have bought me another 2 months before having to re-cert. :)
After succeeding with my right-side TGU, I only got to the lunge position with the 40kg on my left-side .. I should have done it first. I'll give it another shot when I get my hands on a bulldog.
Thursday August 14, 2008
After four days of recuperating I was finally in mental state to get back to my training proper.
Z-Health: Neural Warmup II DVD Follow-along
I really missed my Z-Health while at the Cert and I don't know why I waited so long to do this after returning.
Conventional Dead-lift off 1" Plates only to the Knees
230 x 1 x 4
230 x 4 x 5
These were very difficult. The first set left me wondering as I couldn't do the last rep. For the next four sets I focused even more intensely and they were better .. barely.
Double 24kg x 5 x 12 Swings
Double 24kg x 5 x 5 Front Squat
Double 32kg x 1 x 1 Front Squat
24kg x 5 x 5/5 Dead Hang Snatch
A great session considering all the days off. The front squats were a big improvement from March .. much closer stance and with my toes only angled slightly out. Following the suggestion of the amazingly strong, congenial and helpful Jason Marshall, RKC of LoneStar Kettlebells, (who trained and would have nailed the beast challenge at the FMS Cert but it was decided to wait for another venue for this event; also check out his awesome stacked monster truck tire leap video), the double Fsq can be an excellent dead-lift assist lift. Specifically, I made sure my elbows were pointing straight down to maintain both lat and trap tension. After five sets of five with the 24s, I was able to do a single with double 32s but suffice it to say I'll stay with the double 24's to get decent volume and density. Thanks Jason!
At the Cert, I also tried Mark Toomey, RKC Team Leader's goblet squat with the bulldog (40kg) the dead-lift assist lift that got him to over a 500lb dead-lift. Unfortunately after only a couple of doubles, it really hit my right side medial epicondylitis (golf elbow) hard and I had to stop.
Friday August 15, 2008
Weight: 181 1/2 lbs.
Down from my high 182 1/2 lbs on Tuesday morning. I pigged out the cert and gained five pounds .. french fries, flat bread, too many protein bars (glorified candy bars), too many glasses of wine and beer. But you know what .. I had a blast at the Cert! And I know how to get back down so I'm not freaking out.
Z-Health: Neural Warmup II DVD Follow-along
I joined the Minnesota based national franchise, Anytime Fitness, today as it is located in my office complex. Its key access based 24 x 7 franchise. They will let me bring my kettlebells and as soon as a few more co-workers join, Anytime will purchase a set of DD bells. The big plus here is the three dip/chin-up station and multiple sets of Olympic weights. For grins I went over and dead-lifted 185 lb and it felt ridiculously heavy. No surprise as yesterdays Dead-lift Assist day took a lot out of me.
Armstrong Training Set Neutral Grip Pull-ups:
BW x 36 x 3 with one minute rest between sets
Total: 108 reps in 42 mins (PR)
The last time I used two reps/set as my training set and got to 12 sets before having to go to company meeting. The idea to is pick a number of reps for a set and repeat the set with one minute rest until just before failure. Since I exceeded the specified 9 sets by a factor of four, I will have to bump my training set up to four or five reps/set. The Armstrong pull up program calls for training everyday with a different rep/set structure each day.
24kg x 1 x 5/5 Dead Hang Snatch
I love the dead hang snatch .. its definitely helping with regular snatches.
Saturday August 9, 2008
24kg x 1 x 26/26 Snatch
24kg x 4 x 5/5 Dead Hang Snatch
40kg x 1 x 1 TGU right-side (PR)
I did this during the lunch break the last day of the CK-FMS cert. Too bad I didn't get a Sr RKC to witness my 52 snatches (it used be only 48 reps at 80kg but I know I was heavier than that at the Cert) as this would have bought me another 2 months before having to re-cert. :)
After succeeding with my right-side TGU, I only got to the lunge position with the 40kg on my left-side .. I should have done it first. I'll give it another shot when I get my hands on a bulldog.
Thursday August 14, 2008
After four days of recuperating I was finally in mental state to get back to my training proper.
Z-Health: Neural Warmup II DVD Follow-along
I really missed my Z-Health while at the Cert and I don't know why I waited so long to do this after returning.
Conventional Dead-lift off 1" Plates only to the Knees
230 x 1 x 4
230 x 4 x 5
These were very difficult. The first set left me wondering as I couldn't do the last rep. For the next four sets I focused even more intensely and they were better .. barely.
Double 24kg x 5 x 12 Swings
Double 24kg x 5 x 5 Front Squat
Double 32kg x 1 x 1 Front Squat
24kg x 5 x 5/5 Dead Hang Snatch
A great session considering all the days off. The front squats were a big improvement from March .. much closer stance and with my toes only angled slightly out. Following the suggestion of the amazingly strong, congenial and helpful Jason Marshall, RKC of LoneStar Kettlebells, (who trained and would have nailed the beast challenge at the FMS Cert but it was decided to wait for another venue for this event; also check out his awesome stacked monster truck tire leap video), the double Fsq can be an excellent dead-lift assist lift. Specifically, I made sure my elbows were pointing straight down to maintain both lat and trap tension. After five sets of five with the 24s, I was able to do a single with double 32s but suffice it to say I'll stay with the double 24's to get decent volume and density. Thanks Jason!
At the Cert, I also tried Mark Toomey, RKC Team Leader's goblet squat with the bulldog (40kg) the dead-lift assist lift that got him to over a 500lb dead-lift. Unfortunately after only a couple of doubles, it really hit my right side medial epicondylitis (golf elbow) hard and I had to stop.
Friday August 15, 2008
Weight: 181 1/2 lbs.
Down from my high 182 1/2 lbs on Tuesday morning. I pigged out the cert and gained five pounds .. french fries, flat bread, too many protein bars (glorified candy bars), too many glasses of wine and beer. But you know what .. I had a blast at the Cert! And I know how to get back down so I'm not freaking out.
Z-Health: Neural Warmup II DVD Follow-along
I joined the Minnesota based national franchise, Anytime Fitness, today as it is located in my office complex. Its key access based 24 x 7 franchise. They will let me bring my kettlebells and as soon as a few more co-workers join, Anytime will purchase a set of DD bells. The big plus here is the three dip/chin-up station and multiple sets of Olympic weights. For grins I went over and dead-lifted 185 lb and it felt ridiculously heavy. No surprise as yesterdays Dead-lift Assist day took a lot out of me.
Armstrong Training Set Neutral Grip Pull-ups:
BW x 36 x 3 with one minute rest between sets
Total: 108 reps in 42 mins (PR)
The last time I used two reps/set as my training set and got to 12 sets before having to go to company meeting. The idea to is pick a number of reps for a set and repeat the set with one minute rest until just before failure. Since I exceeded the specified 9 sets by a factor of four, I will have to bump my training set up to four or five reps/set. The Armstrong pull up program calls for training everyday with a different rep/set structure each day.
24kg x 1 x 5/5 Dead Hang Snatch
I love the dead hang snatch .. its definitely helping with regular snatches.
The CK-FMS .. Unbelievable!
I just spent one of the best three days of my life hanging out with, studying with and learning with the finest assembled group of Kettlebell enthusiats at the CK-FMS Certification. Over eighty RKCs, the "hand-them-the-keys-to-my-house" type folks, provided the highest quality learning environment for this new certification.
For me it started off on the highest note possible as I had the honor of sharing my hotel room with Franz Snideman, RKC Team Leader. As thoughtful, supportive and intelligent he is traversing the blogo-sphere, Franz in person is off the charts! An extraordinarily humble, knowledgeable, upbeat and down right nice guy, its no surprise that the RKC recognized this and granted him an RKC Team Leadership. Hey listen, he had to put up with me for three full nights! That right there is worthy of praise of the highest accolades! Rock on Franz!!
Then there was spending quality time with bloggers Katie and Gabi both of whom I owe much to their constant support and encouragement. I also got to talk with so many other RKCs only known to me via their blogs or DD posts. In particular, I finally got to meet Rif, Mark Reifkind, MasterRKC , and the amazing Tracy Reifkind, RKC, as we wined, dined and even hula-hooped on Friday evening at the home of the incredibly generous and hospitable Fawn and Aaron Friday. This is my second time I have had the privilege to join the Friday's impromptu BBQs and like the first it was wonderful.
It was also great to see and talk to Mark Toomey, RKC Team Leader again. I also got meet RKC rock stars: Sarah Cheatum, SrRKC, Steve Freides, RKC II, David Whitley, SrRKC, and Kenneth Jay, MasterRKC and many others. In fact I met two brand new wonderful RKCs, Kirstin Farrel and Matt Seki, both of whom only having just completed their Certs the previous week at the UCLA cert.
As for the CK-FMS Certification itself, it was a huge success. However I did not achieve my official certification yet .. no pity please as none of the eighty plus attendees did either. :) In order to certify I will have to
Mike Johnson, RKC, posted an excellent list CK-FMS high points on the DD forum which I have taken the liberty to copy below:
One of the small drawbacks to the Cert was not supplying a screening kit for each participant. Being slightly crafty and not wanting to shell out an additional hundred fifty plus dollars, I intend on building one from a two-by-six and a couple of wooden dowels.
For me it started off on the highest note possible as I had the honor of sharing my hotel room with Franz Snideman, RKC Team Leader. As thoughtful, supportive and intelligent he is traversing the blogo-sphere, Franz in person is off the charts! An extraordinarily humble, knowledgeable, upbeat and down right nice guy, its no surprise that the RKC recognized this and granted him an RKC Team Leadership. Hey listen, he had to put up with me for three full nights! That right there is worthy of praise of the highest accolades! Rock on Franz!!
Then there was spending quality time with bloggers Katie and Gabi both of whom I owe much to their constant support and encouragement. I also got to talk with so many other RKCs only known to me via their blogs or DD posts. In particular, I finally got to meet Rif, Mark Reifkind, MasterRKC , and the amazing Tracy Reifkind, RKC, as we wined, dined and even hula-hooped on Friday evening at the home of the incredibly generous and hospitable Fawn and Aaron Friday. This is my second time I have had the privilege to join the Friday's impromptu BBQs and like the first it was wonderful.
It was also great to see and talk to Mark Toomey, RKC Team Leader again. I also got meet RKC rock stars: Sarah Cheatum, SrRKC, Steve Freides, RKC II, David Whitley, SrRKC, and Kenneth Jay, MasterRKC and many others. In fact I met two brand new wonderful RKCs, Kirstin Farrel and Matt Seki, both of whom only having just completed their Certs the previous week at the UCLA cert.
As for the CK-FMS Certification itself, it was a huge success. However I did not achieve my official certification yet .. no pity please as none of the eighty plus attendees did either. :) In order to certify I will have to
- create a video of an FMS screen/corrective strategy case study and
- pass an on-line test.
Mike Johnson, RKC, posted an excellent list CK-FMS high points on the DD forum which I have taken the liberty to copy below:
- You've got to get the fundamentals down, otherwise the fancy stuff won't work. That means more Get-ups
- Remove the negative before you add a positive.
- Learn a movement before you add resistance.
- Static work before dynamic work. (Deads before swings)
- Motion is more important than load.
- Don't add fitness to dysfunction.
- 10% is the maximum acceptable imbalance in terms of strength, endurance, mobility, and flexibility.
- Don't over-train the core musculature, you need them for postural stability.
- Systems are evolving. Programs just go from point A to point B without change.
- Do what people need, not what people want.
- For most people dead-lift to squat frequency should be a 3:1 ratio.
- Machines and straight bars will not expose strength imbalances. (Side note: I've seen strength imbalances exposed during bench pressing)
- Mobility first, Stability second.
- Stretching is good, but it won't reset nueromuscular movement patterns.
- The purpose of training is progress, not entertainment.
One of the small drawbacks to the Cert was not supplying a screening kit for each participant. Being slightly crafty and not wanting to shell out an additional hundred fifty plus dollars, I intend on building one from a two-by-six and a couple of wooden dowels.
Wednesday, August 6, 2008
ROP C&P + Pull-up Ladders
Wednesday August 6, 2008
Weight: 178 1/2 lb. Sleep: Excellent
The weight has been creeping upward as I have gone from about 90% Precision Nutrition compliant to about 75%. With the CK-FMS Cert tomorrow, its going to be very difficult to reverse this trend until I return.
Z-Health: NWU 2 Follow along on DVD
Four days in a row with focus on Neural Warmup Two and I'm enjoying the results. Its also been four days in a row of a training. I should have plenty of time to recover as CK-FMS Cert will be more the standard type of lecture oriented cert rather than RKC-like hard-core ten hours a day of kettelbell drills.
ROP Clean and Press Ladders with Neutral Grip Pull-ups Super Sets:
A1: 24kg x 1 x (1,2,3,4,5) Clean and Press Left and Right
A2: BW x 1 x (1,23,4,5) Neutral Grip Pull-up
Total: 3 supersets in 31 mins
Following the lead of Hard-Style compatriot Martin Schap I finally gave ETK ROP Clean and Press Ladders with pull-ups a shot. This means after doing each rung left and right of C&P I immediately do the same number pull-up rung reps and only then rest for the next. The additional pull-ups made a huge difference in my grind stamina and I had to stop at three sets. Previously I had done five sets of five-rung ladders without the pull-ups so it does make a big difference. It also took longer to recover between the fourth and fifth rungs.
24kg Swings
1 x 20l
1 x 20r
2 x 10l/10r
2 x 20b
2 x 10l/10r
2 x 20b
Total: 200 reps in 11 min 20 sec
I rested for about fifteen minutes between the C&P and swings. I started out on the top of the minute for the first four sets and then additional one minute and twenty seconds rest was required across the remaining sets. These left me smoked.
Weight: 178 1/2 lb. Sleep: Excellent
The weight has been creeping upward as I have gone from about 90% Precision Nutrition compliant to about 75%. With the CK-FMS Cert tomorrow, its going to be very difficult to reverse this trend until I return.
Z-Health: NWU 2 Follow along on DVD
Four days in a row with focus on Neural Warmup Two and I'm enjoying the results. Its also been four days in a row of a training. I should have plenty of time to recover as CK-FMS Cert will be more the standard type of lecture oriented cert rather than RKC-like hard-core ten hours a day of kettelbell drills.
ROP Clean and Press Ladders with Neutral Grip Pull-ups Super Sets:
A1: 24kg x 1 x (1,2,3,4,5) Clean and Press Left and Right
A2: BW x 1 x (1,23,4,5) Neutral Grip Pull-up
Total: 3 supersets in 31 mins
Following the lead of Hard-Style compatriot Martin Schap I finally gave ETK ROP Clean and Press Ladders with pull-ups a shot. This means after doing each rung left and right of C&P I immediately do the same number pull-up rung reps and only then rest for the next. The additional pull-ups made a huge difference in my grind stamina and I had to stop at three sets. Previously I had done five sets of five-rung ladders without the pull-ups so it does make a big difference. It also took longer to recover between the fourth and fifth rungs.
24kg Swings
1 x 20l
1 x 20r
2 x 10l/10r
2 x 20b
2 x 10l/10r
2 x 20b
Total: 200 reps in 11 min 20 sec
I rested for about fifteen minutes between the C&P and swings. I started out on the top of the minute for the first four sets and then additional one minute and twenty seconds rest was required across the remaining sets. These left me smoked.
Keeping it simple
Tuesday August 5, 2008
Z-Health: NWU 2 Follow along on DVD
Elbow Extensor work super set:
A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets
Neutral Grip Pull-ups GTG-ed through out the day:
BW x 1 x 7
BW x 12 x 2 @ 1set/min
BW x 1 x 7
BW x 1 x 10 PowerWheel On knees roll-out, 5 sec hold, roll-back
Alternative Minimum Tax 2 Circuit (AMT2)
A1: 24kg x 1 x 5/5 One-hand swing
A2: 32kg x 1 x 1l/1r TGU
Total sets: 10; 200 swings, 20 TGUs
Today I trained with my manager and used the AMT2 format to increase his TGU volume with the 16kg. This slowed him down considerably and he didn't ask for extra swing sets when we finished the ten supersets.
24kg x 1 x 8r/4l MP
Z-Health: NWU 2 Follow along on DVD
Elbow Extensor work super set:
A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets
Neutral Grip Pull-ups GTG-ed through out the day:
BW x 1 x 7
BW x 12 x 2 @ 1set/min
BW x 1 x 7
BW x 1 x 10 PowerWheel On knees roll-out, 5 sec hold, roll-back
Alternative Minimum Tax 2 Circuit (AMT2)
A1: 24kg x 1 x 5/5 One-hand swing
A2: 32kg x 1 x 1l/1r TGU
Total sets: 10; 200 swings, 20 TGUs
Today I trained with my manager and used the AMT2 format to increase his TGU volume with the 16kg. This slowed him down considerably and he didn't ask for extra swing sets when we finished the ten supersets.
24kg x 1 x 8r/4l MP
Monday, August 4, 2008
Another shot at the faster 24kg VO2Max
Weight: 177 lbs, BF%: 14.5
Sleep: Moderately restful
Morning:
Z-Health: NWU-2
24kg VO2Max Snatch: :15/:15, 6reps/set
Total: 40 sets for 240 reps in 20 mins
32kg x 4 x 2/2 TGU
32kg x 1 x 3l/1r TGU
At the twentieth set of VO2Max I realized it was not going to be any easier than my last session. Nonetheless when I completed my thirty-fourth set, my previous maximum, I made myself do an additional six sets. It took the greatest will power to keep walking around my basement to catch my breath and not collapse on the floor. I have no idea how to project what my TSC numbers other than better than the 77 reps I did before the Cert.
Late Afternoon:
BW+24kg x 1 x 1 Neutral Grip Pull-up
BW x 1 x 10 Neutral Grip Pull-up
Matt, one of my co-worker is over 240 lbs and did 4 beautiful neutral grip pull-ups almost to his chest .. a very strong dude. I gave him an introductory kettlebell training session a few weeks ago but he has not demonstrated any interest in following up. Too bad as it would be really fun to seen his progress sky-rocket.
Sleep: Moderately restful
Morning:
Z-Health: NWU-2
24kg VO2Max Snatch: :15/:15, 6reps/set
Total: 40 sets for 240 reps in 20 mins
32kg x 4 x 2/2 TGU
32kg x 1 x 3l/1r TGU
At the twentieth set of VO2Max I realized it was not going to be any easier than my last session. Nonetheless when I completed my thirty-fourth set, my previous maximum, I made myself do an additional six sets. It took the greatest will power to keep walking around my basement to catch my breath and not collapse on the floor. I have no idea how to project what my TSC numbers other than better than the 77 reps I did before the Cert.
Late Afternoon:
BW+24kg x 1 x 1 Neutral Grip Pull-up
BW x 1 x 10 Neutral Grip Pull-up
Matt, one of my co-worker is over 240 lbs and did 4 beautiful neutral grip pull-ups almost to his chest .. a very strong dude. I gave him an introductory kettlebell training session a few weeks ago but he has not demonstrated any interest in following up. Too bad as it would be really fun to seen his progress sky-rocket.
Sunday, August 3, 2008
A Novice's Heavy Pull Day
Weight: 177 1/2 lbs. Not bad considering the Indian buffet. Used the small appetizer plates to control portion sizes. It worked as I ate slowly and was pleased that subsequently I didn't have a tenth of the volume noxious gas output that tends to follow such a meal.
Z-Health: Neural Warmup 2
I went back to the follow along on the DVD after reviewing the instructional section. I'm finally getting a better handle on the POGO integration movements.
Conventional Dead-lifts Singles (lbs)
220 x 1 x 10
235 x 1 x 6
250 x 1 x 4
265 x 1 x 2
This is the heaviest I've ever gone and the two 265 singles were tough. In both the knees locked out before my upper torso. I dropped back to 6 from 8 on the 235s and to 4 from 6 for the 250s. The four 250s felt the best. Until the two 265s, I always alternated my under-over grip each single. Is 300 still possible by the Sep 13th TSC? .. maybe.
Z-Health: Neural Warmup 2
I went back to the follow along on the DVD after reviewing the instructional section. I'm finally getting a better handle on the POGO integration movements.
Conventional Dead-lifts Singles (lbs)
220 x 1 x 10
235 x 1 x 6
250 x 1 x 4
265 x 1 x 2
This is the heaviest I've ever gone and the two 265 singles were tough. In both the knees locked out before my upper torso. I dropped back to 6 from 8 on the 235s and to 4 from 6 for the 250s. The four 250s felt the best. Until the two 265s, I always alternated my under-over grip each single. Is 300 still possible by the Sep 13th TSC? .. maybe.
Friday, August 1, 2008
First serious, humbling session at faster paced 24kg VO2Max
Friday August 1, 2008
Weight: 177 1/2 lb
Decent night's sleep.
Morning:
Z-Health: R-Phase + NWU2
24kg x 1 x 5/5 Snatch
Afternoon:
24kg VO2Max Snatch :15/:15, 6 reps/set
Total: 34 sets, 204 reps
24kg x 1 x 10/10 Snatch
24kg x 1 x 5/5 Snatch
BW x 1 x 5 Neutral Grip Pull-ups
BW x 1 x 6 Neutral Grip Pull-ups
BW x 1 x 9 Tactical Pull-ups (PR)
COC-Trainer x 1 x 8l/10r
The 6reps/set VO2Max was very difficult for a few reasons:
Gordon, another co-worker I train and just starting his third month of training, easily did 60 sets of :15/:15, 6 reps/set (and many 7 reps/set) with the 16kg for his very 1st time of VO2Max training. He also did a 4/4 set of snatches with the 24kg. His goal of Feb RKC Cert looks very doable with his rapid progress.
The new tactical pull-up PR of 9 is exciting. I will continue to mix it up with
Weight: 177 1/2 lb
Decent night's sleep.
Morning:
Z-Health: R-Phase + NWU2
24kg x 1 x 5/5 Snatch
Afternoon:
24kg VO2Max Snatch :15/:15, 6 reps/set
Total: 34 sets, 204 reps
24kg x 1 x 10/10 Snatch
24kg x 1 x 5/5 Snatch
BW x 1 x 5 Neutral Grip Pull-ups
BW x 1 x 6 Neutral Grip Pull-ups
BW x 1 x 9 Tactical Pull-ups (PR)
COC-Trainer x 1 x 8l/10r
The 6reps/set VO2Max was very difficult for a few reasons:
- I did 132 24kg snatches the day before
- Instead of my cool basement, it was about 85 and very humid
- The 20% increase in density from 5 to 6 reps per set is non-trivial
Gordon, another co-worker I train and just starting his third month of training, easily did 60 sets of :15/:15, 6 reps/set (and many 7 reps/set) with the 16kg for his very 1st time of VO2Max training. He also did a 4/4 set of snatches with the 24kg. His goal of Feb RKC Cert looks very doable with his rapid progress.
The new tactical pull-up PR of 9 is exciting. I will continue to mix it up with
- explosive BW
- change in grip
- weighted
- partials with holds
- fewer longer sets
- more shorter sets
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