Weight: 180 1/2 lbs
Morning:
Z-Health: Neural Warm-up Level 2
Dbl 32kg x 1 x 5 Swing
Dbl 24kg x 1 x 2 MP
Dbl 32kg x 1 x 5 Swing
24kg x 1 x 5/5 MP
Dbl 32kg x 1 x 5 Swing
Dbl 24kg x 1 x 3 C&P
Dbl 32kg x 1 x 5 Swing
24kg x 1 x 6/6 C&P (PR)
Dbl 32kg x 1 x 5 Swing
32kg x 1 x 5/5/5/5 Bent over row
The quote in the title is one of the many great strength mantras found through out the bible of the RKC hard-style strength system, "Enter the Kettlebell". It is a must purchase for everyone of my clients. Although I have not been following the high volume ROP press program in that book that has had incredible results with a large percentage of serious students, I have still been following the above pressing mantra but in a different way. Its been four consecutive days of low rep heavy pressing and my shoulders have never felt better. Today's mini-training session was successful in keeping the 24kg single and double KB presses in the groove. As far as double KB swings, there is a huge difference between the 32s versus the 24s.
This is the best I have ever felt after a session as strenuous as yesterdays. I'm pretty sure the mini-sessions are satisfying the urge for a little training whereas the hard sessions now are at most twice a week.
Late Afternoon:
BW x 1 x 10 PowerWheel On Knees Roll-out, 5 sec hold, Roll-back
24kg x 1 x 6/6 MP Left
32kg x 2 x 1 MP Right
24kg x 1 x 13 C&P Right (PR)
32kg x 1 x 5/5 Alternating Cleans
AMT Circuit:
A1: 24kg/32kg x 1 x 10/10 Two-hand swings 10 with the 32, 10 with the 24
A2: 24kg x 1 x 1 TGU Left
A3: 24kg/32kg x 1 x 10/10 Two-hand swings 10 with the 24, 10 with the 32
A4: 24kg x 1 x 1 TGU Right
Total: 10 Supersets
This was a lot of fun as I did these with Raidu, the co-worker I have been training for the last four months. When I did my 10 swings with the 32 he would do 10 with the 24 and then we would switch bells for the next 10 swings. On the odd sets I would start with the 32, on the even sets with the 24.
The extra pressing was an demonstration of creating proper tension for Raidu. He surprised me when he was able to bang out a set of four C&P with the 24kg with his right arm. Considering he could barely press the 16kg when he started, he was quite pleased with himself. He was also very close to single with his left but that will come soon enough. Interesting was that this was the first day in over two months since being able to re-produce a few MP singles with the 32kg on my right. I'm convinced if I can keep this up, a bulldog press in six months to a year is very doable.
24kg x 1 x 30 yds Overhead walk left
32kg x 1 x 30 yds Overhead walk right
I hadn't done OH walks in quite a while and these were pretty demanding.
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2 comments:
Yes, Dane of Pain in his article (from RKC instructor manual) mentioned 100 reps (left/right) total on heavy press day and doulbe for light volume day.
Man, those guys are mean.
The overhead walks are tough, but very beneficial. I bend like a willow tree when I do them....weakness in my contralateral hip and core muscles!
Your training is always consistent and good....that is why you are one fit dude!
GOOD LUCK at the TSC!!!!
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