May your Goblet runeth over...

24kg Goblet Squat 5 reps
16kg BU Press 5 reps
Swings x20 Repeat 5x, rest 1min

Front Squats and more...

Z-health warmup

24kg Double Clean & Front Squat 5 reps
40kg 2h-Swing 10r
24kg Double Clean & Front Squat 5 reps
32kg C&Push Press 5 reps
24kg Double Clean & Front Squat 5 reps
24kg Get-up 5 reps
24kg Double Clean & Front Squat 5 reps
24kg Snatch 10 reps
24kg Double Clean & Front Squat 5 reps

Snatches and Convict Conditioning

Z-Health warmup

Snatch 24kg 5reps each side
Snatch 32kg 5reps each side
Snatch 32kg 5reps each side (grip failing. Drp down a notch)
Snatch 32kg 5reps each side
Snatch 32kg 5reps each side


Incline Pushups 2x20
Knee Tucks 3x40

Harris Benedict Caloric Needs Calculation

Harris Benedict Equation

1)
Women:
655 +(4.35 x Weight in pounds) + (4.7 c high in inches) - (4.7 x age in years)

Men:
66 +(6.23 x Weight in pounds) + (12.7 c high in inches) - (6.8 x age in years)

2)
Multiply by Intensity Level
1.2 Sedentary Light/little exercise
1.375 Light Light exercise (1-3 days/week)
1.55 Moderate moderate(3-5 days/week)
1.7 Very Active Hard(6-7 days?week)
1.9 Extreme Hard dailiy exercise and/or physical job)

3)
For weightloss, subtract 500/day
For maintenance, subtract nothing
For gain, add 250-300 calories/ day

4)
Divide total by nubmer of meals you eat per day.

eg: I am 77" tall, weigh 220 work out moderately (3-5 days/ week) =
(((66+(6.23 * 220) + (12.7 * 77) - (6.8 * 37))*1.55)-500)/5) = 570 calories per meal based on 5 meals a day.

If I were to eat 6 meals a day then it would be 475/ meal.

RKC Minimum & RKC Prep

Did RKC Minimum from the Art of Strength Book with my wife.

She used an 8kg bell.
I used 32kg to follow along with her. (I alternated 1 and 2h swings.)

Z-health warmup
RKC Minimum - Total time 12 minutes

We made a great break through with her swings by using a stretchy band to do banded swings with her. All of a sudden, whamo, she was nailing the hip snap.

Its a good day.

My workout after training w/ the missus. Straight out of Brett Jones RKC Prep article.
24kg C&P 5 Reps
24kg 1H Swing 10 (Left/Right)
24kg Double Clean and Front Squat 5 reps (Holy hell!)
24kg 1H Swing 10 (Left/Right)
24kg Get-up 5 (left/right)
24kg 1H Swing 10 (Left/Right)
Snatch 5 reps
40kg 2H Swing 10

Post Work out thoughts:
Still need help w/ 24kg Snatch form. Practice Practice Practice
Everything else is moving along nicely.

My HKC test is ~3 weeks away!

On Travel

Was on travel w/ the missus. Going to make up today'w workout tomorrow. Booo-yah!

Snatch Form & convict conditioning

Zhealth & Clubbell warmups.

24Kg Snatch 5x5 50 Snatches Total

Vertical Pulls 3x40
ShoulderSquats 2x25

I still hate the shoulderstand squats. I can't seem to get vertical like the photo's form the Convict Conditioning book.I was going to bail on them, but a co-worker who is also doing some CC work encouraged me to stick with it a little longer.

I will be doing level 2 of the pulls. The vertical pull does not provide any challenge. Level 2 would be a horizontal pullup. I will most likely achieve this using a table.

No TKD tonight due to the proximity to the holidays. I may do some TGU's when I get home.

Sntach Training

"...training yourself intelligently is important if you expect to train others." -Steve Freideds, RKC

Yesterday ended up being an imporomptu rest day, as I felt really sore and fatigued. Most of this had to do w/ the knife fighting the day before. No biggie. Rest is good.

Today I am redoubling my effort to get my snatch form perfected.
While attempting Viking Warrior Conditionig w/ a 16kg I felt a 'soreness' down near 'the boys'. I am not sure if this is from lifting wrong or banging them and the down swing. It wa almost akin to getting 'racked', but not nearly so painful. Like a gentle tap on the jewels. I feel fine now, but there is definitely something wrong.

So, using Steve's article "The Party Line for Passing the RKC Snatch Test" I am going to zero in on good form first, and worry about volume later.

Per his article, Level 1 should look like this:
Level I Milestones:
24 kg, 1 rep
24 kg, 3 reps
24 kg, 5 reps
24 kg, 3 reps, multiple sets on long rests – work up to 5 sets
24 kg, 7-10 reps – just a single set as a test of your progress
24 kg, 5 reps, multiple sets on long rests – again work up to 5 sets
When you can do 5 sets of 5 reps on long rests, you are ready for Level 2.

I will check today, but I am reckon I am capable of 5 reps with long rests to achieve 5 sets.

I will train this way for at least 2 weeks and re-evalute to see if I am ready for level 2.

Amazing Mobility Routine (Morning)

Woke up a little early (and a bit stiff from TKD practice last night.)

So what the heck, I decided to bust out Greg Mihovich's Amazing Mobility DVD. I probably haven't looked at it in a few months, but I am glad I did today.

The moves are pretty simple but they really get the joints lube'd and primed.

Viking Warrior Conditioning, Convict Conditioning, TKD

Warmup

Z-Health Neural

Clubbells

Viking Warrior Conditioning

15:15 with 16kg kettlebell. Manages 17 sets before form started to slip

Convict conditioning:

3x50 Wall Pushups - Still hard towards the end. Maybe another week or so with this guy.

3x40 Knee Tucks - 3rd set was rough!

Tae Kwon Do (evening)

Did some full speed knife defenses. Holy shit people move fast. I was stabbed 15 times ina 1 minute round. I defended at least twice that...

Was tired. Too tired for safe TGU practice tonight.

Heavy Kettlebell Work

24Kg Double C&P - 5 Reps
Pullups - 5 Reps
Repeat 3x - Rest as needed

24kg Double Front Squat 5 reps
16kg Double Swing10 reps
Repeat 3x - Rest as needed

Viking Push Press 1x8 each side.

I am trying to learn the Kettlebell Jerk. Going over Pavel's Return od the Kettlebell book, he mentions that V Push presses can assist in learning the Jerk.

Goblets, BU Presses, Banded Swings

Zhealth warmup
Cubbell warmup

Work:
24KG Goblet Squats 5 reps
16kg Bottom Up presses, 5 reps
24kg Banded 2H Swings
Repeat 5x

VO2max

17 sets of 15:15 w/ a 16kg bell

Tuesdays RKC Prep and CC

I got too busy to updates yesterdays work out till today.
Its a mix of Brett Jone's RKC Prep and the new Convict conditioning book by Paul Wade.The CC routines are secondary to my RKC prep goals, which is good.

I don't have any ego invested in the CC routines since the RKC is my main focus. Originally I was going to do Pushups- Level 2 (incline) but after trying that routine on Sunday (as a test) I was incredibly sore. So I have resolved to just start at the beginning for all of my CC plans.

1# Clubbell shoulder warmup
Z-health Warmup
All performed with a 24kg kettlebell:

• Clean & Front Squat (Left) 5 reps
• Swing 20 reps
• Clean & Front Squat (Right) 5 reps
• C&P (Left) 5 reps
• Clean & Front Squat (Left) 5 reps
• Get-up (alternating) 5 reps
• Clean & Front Squat (Right)5 reps
• Snatch 5 reps
• C&P 5 reps (Right)
• 5 reps

Convict Conditioning - New Blood:

• Wall Pushups goal: 3x50 Actual: 1x50 and 1x38. Elbow felt a bit weak, so I decided to call it good.
• Knee Tucks goal: 3x40 Actual 1x40, 1x10. Wiped out. Time to call it a day.

After action report: I was gassed by the end of my RKC prep work which made the CC exercises tough. But thats ok, I will gain endurance as tiem goes on. Ultimately I need to repeat the RKC work three times instead of just once like I did today.

Thomas Jefferson

"A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks." --Thomas Jefferson, letter to Peter Carr, 1785

Rest Day

My New 1# and 2# clubbells came today. did a little work with them. As I suspected my low ceilings are a problem. I will probably use them at work and at Tae Kwon Do.

Speaking of TKD, I had to skip class today to watch the little...which is why today is a impromptu rest day.

I also got my Beyond Stretching Seminar DVD from ebay. I need to tear in to that too.

Convict Conditioning

Just got the book, and despite all the smack-talk I've seen about the Author, I really dig this book.

I am going to incorporate the New Blood program into my other activites.

Today I did some prelimianry bodywork to see which progression I will use.

New Blood does the following:
Monday:
Pushups
Leg raises

Friday:
Pullups
Squats

My progressions will be the following:
Pushups - Step Two - Incline Push ups. 3 sets of 40 is my goal to progress to the next level.
Leg raises - Step One -Knee tucks on bench. 3 sets of 40 is my goal to progress to the next level.
Pullups - Step One -Vertical pulls. 3 sets of 40 is my goal to progress to the next level.
Squats - Step One -Shoulder Squats. 3 sets of 50 is my goal to progress to the next level.

Heavy Kettlebell Work

24Kg Double C&P - 5 Reps
Pullups - 5 Reps
Repeat 3x - Rest as needed

16kg Double Front Squat 5 reps
24kg Double Swing 5 reps
Repeat 3x - Rest as needed

Notes: My 2nd and 3rd set of Pullups were really strong! It was like the C&P's primed my lats to really fire. Also, no elbow pain with the C&P or the Pullups. I am VERY happy about this.

The front squats might have been doable w/ double 24's. I will have to play around with that.

The double swings were awkward. I need to review my Mahler and Paavel DVD's to get some tips on them.

Pistols and C&P

Sara Cheathams Z-health Warmup

Warmup (Start on left side):
16kg Windmill
16kg TGU
repeat on right side
Repeat set 3x

Workout:
1/2 Pistol 5 reps each side**
16kg C&P 5 reps each side
repeat 3x

**Left knee hurts when I try to ascend from rock bottom.
So I am squating to a 90' and going back up. Doing this on both sides so I dont develope an imbalance. (I can do a full pistol on my right side)

VO2Max Training plus skills training

Lunch Workout:

• Vo2Max: 21 sets of 7 rep 15:15 protocol with 16kg bell = 147 snatches
  
• 1H-Swings 16kg 30:30 protocol for 5 mintues = 108 swings
  
• Goblet Squats 16kg 5 reps, 3 sets (30 seconds rest between squats.)

Evening:

• Pullups. Since my elbow is inflamed, I only did concentric pulls (up, n down.)
• Inversion. (Invertrac spinal elongation rack)

Tae Kwon Do and TGU Plus more

Pretty good TKD session today. A bit of bag work (which was a little rough on my elbow, but I survived.)

Came home and crank through 10 minutes of TGU's with a 25kg bell.

Then I tried to run the missus through a swing work out, but my daughter ruined that.

Oh well. I did manage to do 4 sets of 10 reps w/ the 40kg bell. The heavy bell is part of my training goals. To make the snatch test easier I am going to really focus on heavy swings for the next few months.

Check out

How to Add 10-20 repetitions to your 5 minute snatch test....

Inflammation

Starting to read a bit more on systemic inflamation.
I dont know if it will help my continuing elbow paind, but if I dont get a handle on it, I'm not sure I will be able to make my 5 pull-up minimum for the HKC test next month.

Well, ok, I'm sure I will be able to (barely) belt out 5 reps, but I will most likely teak my tendonitis in doing so.

What I am trying to do to correct this:

• Lowering (ecentric) a light kettlebell and using my other hand to re-rack the bell. Link: forthcoming
• Using thera-band flex bar. Link: forthcoming
• Zyflamend capsules. Herbal anti-inflmmatory that Jordan V has reported some good sucess with.
• Avoiding Presses and other things that tweak my elbow.

I think that I am also tweaking my tendons on the down swing of my cleans and high pulls. I need to revisit that.

Others have spoken to this, saying not to slow the bell down on the descent. Just let it drop and absorb the 'impact' with your hamstrings.

Elbow Pain

Going to try Zyflamend and see if that helps. Others have reported sucess on the DD forum.

Heavy Swings, Heavy High Pulls

TKD Cancelled on accoutn of heavy snow.

Heavy, did I say HEAVY! Lets do it!

2h Heavy Swings 1oreps
2h Heavy Swings 1oreps
High Pull R 1oreps
High Pull L 1oreps
2h Heavy Swings 1orepss
High Pull R 1oreps
High Pull L 1oreps
2h Heavy Swings 1oreps
High Pull R 1oreps
High Pull L 1oreps

5 Pullups

Heavy Swings & Windmills

Thinking that the only way to make my 24Kg Snatches seem easier, i did a few reps w/ a 32Kg. The weak link was my grip on the down swing so I have decided to do some heavy swings to get my grip stronger and to get used to the feel of a 32 Kg moving quickly.

Todays workout:
32kg 2H Swings followed by 1 minute of Jogs or Jumping Jacks.
Repeat 6x

24Kg Windmills L,R
repeat 5x

Conditioning day: Swings, TGU, Rows and Banded Swings

Z-health warmup:

1. Ankle tilt lateral and medial
2. Middle toe-pull
3. Outside toe-pull
4. Inside toe-pull
5. Ankle circle
6. "D" Knee circles
7. Hip pendulum front
8. Hip pendulum side
9. Pelvic tilt
10. Side pelvic tilt
11. Lumbar circle (raggedy-anne doll drop to side)
12. Thoracic AP wave
13. Lateral thoracic wave
14. Cervical glide (Left-right)
15. Ear to shoulder stretch (reach jaw to ceiling)
16. Chickens
17. Shoulder circle straight up
18. Shoulder circle side
19. Shoulder circle front
20. Shoulder circle cross front
21. Shoulder circle back
22. Elbow circles toward face
23. Elbow circles away from face
24. Lateral wrist glide
25. Front wrist glide (up-down, paint fence)
26. Finger wave both directions
27. Jaw glide to side
28. Jaw glide to front.
    

Conditioning:

• 24Kg Swings 10 minutes of 30:30 protocol
• 24kg TGU 10 minutes

supersets:

• 24kg Banded Swings 10 reps
• 24kg 1 set 1-arm row (L,R) 5 reps
  repeat 3x

Rest

Had to run business errands at lunch. Decided to chill this evening, so its officially a day off for me.

Planning on conditioning work tomorrow. Swings n such.

Tae Kwon Do, Turkish Getups

TKD tonight. did soem bag work. My R elbow is a bit enflamed. Hurt when I hit the bag. Time to back off on elbow hurting exercise.

Did 1 set (elft and right) of 32kg TGU. Seemed a bit unstable so I dropped down to 24kg for the final 4 sets.

Swings, Snatches, Insanity Cardio Power & Resistance

Tuesday Lunch Workout:

24kg Swings. Pattern looked like this,
2H swing, 1H Swing (L), 1H swing (R). Repeat for 10 minutes using 30:30 protocol.

24Kg Snatches. Trying to get my body used to the heavy bell (heavy for me anyhow).

10 Snatches (L). Rest 1 minute
10 Snatches (R). Rest 1 minute
Repeat 3 more times for a total of 60 snatches.

Evening:
Insanity Cardio Power & Resistance with the missus.

Tae Kwon Do, Turkish Getups

Great TKD workout. Did a lot of floor work.

I fought hard but I need to work on shrimping. I know TGU can help with that, so I did a 10 minute set of 24kg TGU.

tossed in some Pull ups and some chin ups for good measure.

Insnaity Plyometric Cardio

did Plyo w/ the missus today.
She enjoyed it, so hopefully we'll keep this tradition going.

I will still focus on kettlebell strength routines in preparation for my HKC cert in January.

Heavy Swings, Turkish Getups

32kg 2H Swings 30:30
6 minutes

16kg TGU
5 minutes

Swings, TGU and some other things

24Kg Swings 10 minutes of 30:30 protocol
24kg TGU 10 minutes
24kg C&P 1 sets of 5reps each side
24kg 1 set 1-arm row

TGU, C&P, Rows

24kg TGU 5left, 5 right
24kg C&P 3 sets of 5reps
1 set 24kg 1-arm row

TKD - Belt Test

Went to class last night and was surprised to find I was ready to test for advanced white. I passed. Yay!

Tae Kwon Do and TGU

A good TKD workout followed up by:

10 minutes of 20kg TGU
4 pull ups w/ several negatives thrown it afterward

Swings and TGU

10 minutes of 30:30 24kg swings

16kg TGU 5-left, 5-Right

16kg Goblet squats 5 reps

Snatch Workout

Doing a 15:15 Protocol I did 8 sets of 7rep snatches using a 16kg.

Pretty lousy performance, but I need to remember thatI ahve not done a VO2max workout in a long time.

Snatch form Practice
24kg
5L, 5R
Did it twice .

Better stop while I am ahead.

RKC Prep Workout #3

Felt pretty strong today, so much so that I switched to a 24Kg bell 1/2 way through.

Workout #3

Clean and Front Squat (L/R) 16kg 5 Reps
Swing 2H 16kg 5 Reps
Clean and Front Squat (L/R) 16kg 5 Reps
Clean and Press (L/R) 16kg 5 Reps
Clean and Front Squat (L/R) 16kg 5 Reps
Get-up (L/R) 16kg 5 Reps
Clean and Front Squat (L/R) 16kg 5 Reps
Snatch(L/R) 24kg 8 Reps
Clean and Front Squat (L/R) 16kg 5 Reps

Circut 2
Clean and Front Squat (L/R) 24kg 5 Reps
Swing 2H 24kg 5 Reps
Clean and Front Squat (L/R) 24kg 5 Reps
Clean and Press (L/R) 24kg 5 Reps
Clean and Front Squat (L/R) 24kg 5 Reps
Get-up (L/R) 24kg 5 Reps
Clean and Front Squat (L/R) 24kg 5 Reps

Hards are too trashed at this point to do the final snatch and C&Squat.

RKC Prep Workout #2

4 deadhang pull ups.

RKC Prep Workout #2
Clean and Press (L/R) 16kg 5 Reps
Get-up (L/R) 16kg 5 Reps
Clean and Press (L/R) 16kg 5 Reps
Clean and Front Squat (L/R) 16kg 5 Reps
Clean and Press (L/R) 16kg 5 Reps
Swing 2H 24Kg 20 Reps
Clean and Press (L/R) 16kg 5 Reps
Snatch 24Kg (L/R) 10 Reps
Clean and Press (L/R) 16kg 5 Reps

RKC Prep workout #1

Time to get back in the saddle again!

Workout #1 with 16kg
(5 reps unless otherwise noted)

2h Swing 20reps
Clean and Press L/R
1H Swing L 20reps
Clean and Front Squat L/R
1H Swing R 20reps
Get-up L/R
1H Swing L 20reps
Snatch L/R
1H Swing R 20reps

Repeat 2x times

Violent flu and my the future plans.

Finally recovered from a nasty stomach bug that was probably floating around the airport.

I just changed my HKC cert to one in January w/ my Fav RKC, Keira Newton.
Originally I was going to do an April HKC cert. As such I am dropping the Insanity Cardio Program so that my kettlebell form and conditioning is in place for the cert.

On deck for the next 2 months?

• High Volume Swings
• Turkish Get-Ups
• Goblet Squats
• VO2Max Snatch Conditioning

Insanity Pure Cardio & Cardio Abs

Too beat to work out int he AM so this was a PM workout (after my 8 hour IDL training class.)
838 Kcal
141 avg hr (lower since cardio abs is lower intesity)

Tuesday: Insanity Plyo Circuit

Had to do the routine after spending 9+ hours traveling.
Kcal burned: 727
Avg HR: 154

HKC Seminar

I signed up for the HKC (hardstyle Kettlebell Challenge) certification. It will either be in April or January, depending on whether or not DD will let me switch from Aprils cert with Zar Horton to my favorite RKC2, Keira Newtons January Cert.

Insanity Fit Test

Day
Today is a fit test. I really pushed it, especially int eh beginning!

Exercise: 1st Test : Todays Test

Switch Kicks: 24 : 60
Power Jacks: 34 : 50
Power Knees: 75 : 95
Power Jumps: 20 :35
Globe Jumps: 8 : 8 (hate these!)
Suicide Jumps: 12 : 15
Pushup Jacks 26 : 32
Low Plank Obliques: 42 : 46

Avg HR: 153
Kcal burned: ~430

Insanity Pure Cardio & Cardio Abs

Whew!

Ok, so today was the first tiem doing two discs back to back. Pure Cardio (which is a b*tch in and of itself) followed by Cardio abs.

Great stuff.

Pure Cardio really got the HR up.

Insanity Cardio Power & Resistance

Kcal burned: 721
Avg HR: 153

Getting stronger!

Insanity Cardio Recovery

Nice mellow workout, as it was intended.

Feels good to stretch. Will work in some Kettlebell work at lunch time.

Insanity Plyometric Cardio

Doing good. I think my Max HR is dropping. I had to really crank to get 165bpm. Where as a week and a half ago, I was hitting 170-175 easy.

Sore as hell, as you might expect.

My form is getting better - I'm not tweaking my low back while rising up from squats.

PM Kettlebell work

Did some C&P just to keep up my strenght while doing the Insanity odyweight cardio program.

24Kg C&P 5 reps each side
Repeat 2 times

Insanity Pure Cardio

Whew! I am gassed. I was definitely weaker today, I think the volume plus TKD is catching up to me!

Looking fwd to Thursdays recovery workout.

I am in the second week of Insanity. Several more to go!

!40min
Avg HR: 138 (a bit low, but makes sense given how tired I feel.)
Cals burned: 561

TKD

Did TKD last night. Good brisk warm up followed by quite a bit of practical self-defense moves. Good class

Insanity Cardio Power & Resistance

40 min on target.

Avg HR 152
Kcla burned0 697

Whew!

Kettlebells

Well, after watching the Ravens snatch defeat from the jaws of victory, I decided to take my kettlebell to the park for some viking warrior conditioning (VO2Max training.) Only 8 minutes.

Also tossed in 10 Turkish Getups (each side).

Insanity

Been away from PC lateley, but I did do the proscribed Insanity workouts.
Friday: Pure Cardio
Sat: Plyo-Cardio

Sun: Nothing. Although the Ravens Vikings game certainly kept my heart rate up.

Insanity Cardio-Recovery

Did it at lunch time. I feel better for having done it. I think I will do some more stretching tonight.

Ouch!

Woke up w/ my left foot hurting something awful. I must have kicked someone hard yesterday.

Hoping to do my Insanity Cardio-Recovery at lunch time. We'll see how it plays out.

A little more dit-da-jow for the bruises.

Tae Kwon Do

Started with a lot of heavy bag work followed by a bunch of hardcore sparring.
I have some nice bruises and welts on my shin. Might even get a shiner by morning from a well placed punch. Time will tell.

A little dit-da-jow for the bruises.

Insanity Cardio Power & Resistance

Another brutal 5am workout. BUT I did it!

Diet was a little off today. I need to dial it in!

Insanity Plyometric Cardio

Whew!

Insanity Fit Test

Started 60-day Insanity bodyweight program.
Today is a fit test, which you use every 2 weeks to gauge your progress.

Its a rough routine!

Switch Kicks: 24
Power Jacks: 34
Power Knees: 75
Power Jumps: 20
Globe Jumps: 8
Suicide Jumps: 12
Pushup Jacks 26
Low Plank Obliques: 46

Day off

16kg Workout #2 5 reps each side unless otherwise specified.

Clean and Press L/R
Swing L/R 10 reps
Clean and Press L/R
Clean and Front Squat L/R
Clean and Press L/R
Get-up L/R
Clean and Press L/R
Snatch L/R
Clean and Press L/R
Repeat 2x

Elbows a little unhappy, but my negative drop on the Press is SIGNIFICANTLY better than it used to be. The key is to keep the forearm vertical and carry the weight on the lat. You have to tuck your armpit to get the right feel.

RKC Prep work

Workout #1 with 16kg

2h Swing 18reps
Clean and Press L/R
1H Swing L 18reps
Clean and Front Squat L/R
1H Swing R 18reps
Get-up L/R
1H Swing L 18reps
Snatch L/R
1H Swing R 18reps
Repeat 2x times

RKC Prep work

My future work from Hardstyle Mag (Winter 2008)

The template lays out three different
workouts for three consecutive days
where one drill will be emphasized as the
other drills are practiced in between.
Perform 1-3 circuits of the drills in the
order listed. Perform 5-8 reps per set
except on swings where you can feel free
to increase the reps as long as form stays
perfect. You will not need a day to
emphasize cleans or snatches as you will
be performing enough of those during the
other drills and with your snatch test
practice (which is to be performed in
addition to these workouts on at least
two of the days).

Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing

Workout #2
Clean and Press
Swing
Clean and Press
Clean and Front Squat
Clean and Press
Get-up
Clean and Press
Snatch
Clean and Press

Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat

Rest

Insomnia last night.

Plus not enough people showed for TKD, so today is a rest day!

30:30 Conditioning, TGU

Met w/ wife and co-worker @ lunch for a little swing practice.
Once we felt confident, we did 30:30 swing protocol.

By the numbers:
30:30 24kg Swings for appx 9 minutes. Form slipped at the end so I stopped a minute early. co-worker kept up w/ a 16kg and the wife stopped a bit sonner using the 8kg.
I told them to stop when their form slipped. No reinforcing bad habbits with extra reps!

finisher (Me only)
16kg TGU 8l/8r appx 10 minutes to complete.

Tae Kwon Do

Good workout. Finished up with some hold breaking techniques.

Stretching

Trying to work on splits for TKD.

Saw some of Pavel's Beyond Stretching DVD not too long ago, so I'm trying some of the techniques from that. Hoping to find a used copy out there... $205 ($18 shipping!!) seems steep for a 5-disc set...

Wife Training

After my Snatch/Swing workout I spent some more time training the missus on swings an deadlifts.

She's getting there. I look forward to when we can both workout together on the same programs.

Snatches & Swings

Was hoping to have a killer MVO2Max workout, but I was low on energy. I stopped at 10min to protect my form.

16kg Snatch 15:15 protocol 7/reps per :15
Total time 10 minutes.

32kg Swings 30:30 protocol
Did 10.5 minutes, but I had to set eh bell down eary a few times towards the end.

All in all, not bad for a low energy workout.

Need to work on more heavy swings and more volume for my snatches if I am to have any hope of passing the RKC test.

One of the tests is 5 min's of 24kg snatches. You must hit at least 100 reps to pass.

IDPA Postal Match

Named for the days when you had to mail in your results. before (GASP) the internet!

Did pretty good, scored 1st in my classification (SSP)

Ranked 5th overall; Cant complain about that!

3x3 w/ form Practice

-= 3reps per set =-
16kg Clean
24kg Goblet Squate
24kg Military Press
Rest 2min, Repeat 3x

-= Form Practice =-
24Kg Clean 10reps each side
16kg 1-legged Press 5/each side

-= Advanced Push Up Workout =-
Set 1: 15rep rest 1 min
Set 2: 15rep rest 1 min
Set 3: 10rep rest 1 min // Feeling the burn!
Set 4: 12rep

Not bad considering it was after my KB workout...

30:30

I spent about 10 minutes training my wife on proper swing technique.
She was really able to get it this time and commented on how much my teaching style has improved. I owe this to Keira Newton (dkbfitness.com) and Sara Cheatham's Strenght By Sara DVD and workbook.

Afterward I did my workout:

30:30 24kg Swings for 10:30 (10 sets)

I was rock solid fo rhte first 5 minutes, with an average of 18 swings per :30 set.
After 5min major energy drain.

I did my best to finish the final 5:30, but my numbers were much lower after each set, finally ending at 12 swings for :30.

I was short on time so I skipped the TGU today.

Tae Kwon Do

TKD night. Lots of crazy lunges and some knife fighting!

I WILL be sore tomorrow. But tonight, I am a Man. :)

30:30

My day off ended up lasting till today.

30:30 24kg Swings for 10 minutes.

10:45 minutes of 8kg TGU (total per side: 8)

Decided to use the 8kg so I could focus on form.

Day Off

Gotta rest these bones.
Tweaked my knee a bit in TKD class. Nothing major, but its sore today.

Tae Kwon Do & Swings

TKD Practice

followed by

30:30 32kg Swings - 5 Minutes

30:30

30:30 24kg Swings for 10 minutes.

10 minutes of 16kg TGU (using the incredibly hard super bridge)

Felt great. My Kalos Strenous DVD comes tomorrow. I'm psyched.
Plus its Tae Kwon Do. I'm prepared to wiped out from all the fun.

Tae Kwon Do

Another great class. Learned some cool take downs.

C&P Ladders w/ Snatches for dessert!

3 Rungs
C&P 1 - Pullups 1
C&P 2 - Pullups 2
C&P 3 - Pullups 3
Rest 2 Min

C&P 1 - Pullups 1
C&P 2 - Pullups 2
C&P 3 - Pullups 3
Rest 2 Min

C&P 3 - Pullups 3
C&P 3 - Pullups 3
C&P 3 - Pullups 3
Rest 2 Min

24kg Snatch L&R, rest 1 min
Repeat 3x

I think I will switch back to using 16kg for hte snatches until I'm sure that my form is dialed in.

For the RKC test I need to snatch a 24kg 100 times in less than 5 minutes. No small task!

RKC Learnin'

Met with my favorite kettlebell instructor on Friday (Keira Newton RKC-II http://dkbfitness.com) for a few more tweaks to my technique.

Man, she if freakin' incredible. All the adjustments were small, but return was incredible!

In preparation for my RKC Cert in August, she advised me to start working on my conditioning. So, today's numbers looked like this:

30:30 24kg Swings for 10 minutes.
10 minutes of 16kg TGU (using the incredibly hard super bridge)

I'm sweaty, happy, strong and I have no pain from this workout (that I'm pretty sure was banned by the Nuremberg trials in 1946.)

Wiped!

Mega energy today, but now that I'm at home, I'm wiped. Gonna take it easy, I have my appt with Keira tomorrow for some kettlebell practice.

Tae Kwan Do

Did some good heavy bag work and some great sparring. I need a mouth guard and and some pads...

Great day!

Tae Kwan Do

Did TKD with an instructor led kettlebell warm up.

I feel great!

Swings

On the road w/ a 16kg bells.

Tryign to re-establish good form, so today was a swing conditioning workout.

30:30 swings for 10 minutes (wanted to go longer, but was noticing my form was slipping.)
C&P 10 l, 10 R

Amazing Mobility DVD

Thursday I did amazing mobility dvd

Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 5 reps
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

IDPA Classifier Match

Just got the results back. I've leveled up from unclassified to Marksman in the IDPA. Kick ass. Total time 184.27
I could have done better, a had brain fart during a reloading string where I just stood there for a second. DUH!

To make sharpshooter I need to break 152.73. Definitely with in reach. We tend to do 1 or 2 classifier shoots per year so it will ...be a bit before I get a chance to retake it. I'm freakin' happy.

Still getting used to the XS Sights, but they really do help with teaching front sight focus. Hard to miss that big white meatball.

SSP Qualifier:
Stage 1: 55.69 (15)
Stage 2: 46.20 (21)
Stage 3: 82.38 (44)
Total Points down (hits not in the zero-ring): 80

70# Press

Walked past my 70#'r and decided what the heck, I havent tried pressing her in a while.

BAM! 3 on the right, 1 on the left (left is my weaker, more inflamed elbow side)

Kick Ass, I feel good!

todays Shooting Results

There is an IDPA qualifier tomorrow so I hit the range to sharpen up my skills.
Wearing glasses instead of contacts/

FAST Test #1
3x5 cards Missed 2x
8" circle Missed 2x
Modified Time: 13.61 ?

FAST Test #1
3x5 cards - No Misses
8" circle Missed 1x
Modified Time: 1

Modified* Dot Torture Test - 5yd's
27 Misses

*Modified becuase I am using a DA/SA pistol. So when the test calls for 5 shots, I actually 3 sets of DA/SA, decock, DA/SA, decock, DA/SA, decock

I need to slow down and really focus on the front sight. I think its hearder with glasses and my astigmatism does not assist me in any way.

My New CED7000 timer worked like a charm!

Intermediate Workout #2

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg (first set was 16kg)
• Alternating Cleans 24kg (first set was 16kg)
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 40kg PR
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 24kg PR
• WindMills double 24kg
• rest 2 m


Freaking awesome workout considering the bad insomnia I had last night!

HOOOAH!

Yesterdays work

Did some joint mobility in the AM.
Went to my first tae kwon do/self defense class lastnight. whew,it left me gassed.

Probably going to take it easy today (insomnia struck again...blah...)

Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 3 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

16kg Swings - 5-15 per arm, 5mins

Aim Fast Hit Fast Today

Too tired to post up much right now, but needless to say this is a great class and a steal for the price the instructor charges!

Run-Sprint

Appx 1.5 mile run with 320yd sprints mixed in (length of soccer field)

Lunch Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 2 times (reduced sets today)

Swings

2H KB swings 30:30 protocol for 9 minutes
   3
  2  2
1     1
Pullup-Pushup Pyramid x1

1 week till Aim Fast Hit Fast!

Todd Green is coming next weekend to teach 16 of us how to shoot faster while maintiaining accuracy.

I can't wait. I need to do some dry fire drills and maybe hit the range during lunch this week to make sure I am still sharp.

Aim Fast Hit Fast

Pushup Log - Week 1 Day 1

Pushups:

• Set1: 13 rest 60 sec
• Set2: 15 rest 60 sec
• Set3: 10 rest 60 sec
• Set4: 10 rest 60 sec
• Set5: 14 rest 60 sec

Pre-Hab Fitness Workout & Pushup Training

Prehab Fitness DVD

Did it w/o weights. I need to get some small dbells from walmart...

Intermediate Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times (reduced sets today)

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 24kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 4 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Push Up Test

Prepping for my 7 week pushup program. By the end I will be able to do 100 pushups in a row.

To start with you have to determine you fitness level. Perform as many strict form pushups as you can. I got 31. I might have been able to push out a few more, but as it is, I rated Advanced 2. The highest level. Sweet.

Enforced day off

On the road too much today. No work out. Weighed in at #223 this morning, which kinda sucked. I was hoping to have dropped a pound or two by now. Oh well, its all about the long term goals.

Intermediate Workout

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Tuesday #2

SetsxReps

• 24kg Double C&P 3x5
• 24kg Double Squat 3x3
• Pullup 3x5
• 16kg Snatch 3x10/10

Tuesday's numbers

Wife is still on travel, so no ETK buddy to work with so I did, more or less, an etk swing workout:

20 One Handed 24kg Swings
plus one of the following:

• Jumping Jacks
• Push ups
• Hippity Hops (see Stew smiths Pre-Had DVD)

Repeat (alternating hands) for a total of 12 minutes.

I am planning on some stew smith calisthenic workout when I get home tonight.

I am looking forward to running and biking again once the missus gets back. Hard to do right now while watching the wee one...

Recap of my cali vacation

I was worried that airport security would confisacate my bell, so I took my fitdeck with me and only managed 1 workout with it.

I did however do some running ont eh beach, whcih was fantastic. I have always wanted to run next to the ocean. I started out on teh hard pack sand where the water made for firm footing. After I was nice and warm I moved into the soft deep sadn which murder! It makes for a hell of a workout.

We of course did a ton of walking and some swimming here and there.

I was releived to see that I did not gain any weight while on vacation. Partly due to exercise, partly to making good food choices. Its easier to do when you have lots and lots of fresh fish entres' to choose from!

Back from the beach...

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 4 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Mobility & bike ride

Calves are a bit flamed from my vibram runs, so I decided to do a 5K bike ride this morning. It was pretty low intensity.

I followed it up with Greg's Amazing Mobility DVD. I probably should have reverse the order of today's workout, but in any case, I feel good.


I was also looking over some of Stew Smiths's books (Maximum Fitness and SpecOps Workout). I am going on travel for 5 days and won't have my bells with me so I need some body weight ideas to take with me. The hard part will be finding a place to do pull ups. Hrrmmm...

I just bought his Advanced Combat Fitness eBook. I will post up what I think about after I have a chance to mess with it.

I am also taking my FitDeck with me.
If you haven't see them (fitdeck.com), its a deck of exercise cards. Shuffle 'em and start cranking out the pictured exercise. The randomness of the deck can really mess with you. One day you start with squats and this, bah, this is sissy stuff. The next day squats land at the end of your 50 minute workout and you practically die from the squats.

ETK w/ 32Kg

Straight out of ArtOfStrength's etk workbook.

Using 32kg:
swings 20 x
jumping jacks 1 min
swings 20 x
jumping jacks 1 min
swings 20 x
pushup to squat thrust 1 min
swings 20 x
jog 1 min
swings 20 x
jumping jacks 1 min
swings 20 x

Another Virbram run

Nice early morning run.
I'm still breaking in my feet, so this was not a speed trial. I look forward to crank out some serious desert trails once I'm acclimated to the shoes.

Reckon it was a 2 mile jog.

Thurs - TGU Workout

Bad insomnia last night (up since 3am. Started w/ 24kg, but I'm dropping down after first rotation.)
24kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

16kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

Thurs - Vibram Run

Went for a quick job w/ my new vibram five fingers. The dirt was much nice than the pavement, as you would expect. I have been walking around in them for about 5 days, but the running really gets you to go toe-heal!

I decided to jump on the vibram band wagon after hearing such favorable reviews from a wide array of sportsmen. Kettlebellers, runners, and even hunters.

Weds Workout

Swing Workout:
10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Clean L
10 Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Used 24k bells for all but hot potato and snatches.

Yesterdays Workout

21 sets of VO2max 15:15 w/ 16kg bell.

Form still feels off. Need to just work on snatches w/ a timer. FORM FORM FORM!

Saturdays IDPA Match

It was a great day for the match. Its always fun to hang out with fellow shooters.

I placed 4th in my class, so there is lots of room for improvement.

I am looking forward to my Aim Fast Hit Fast class at the end of this month!

Some weak hand gunhandling


Cover Cover Cover

TGU Training

After listening to several of the calls from kettlbellsecrets I have decided to incorporate more swing & TGU training.

Todays workout is from Extreme KB cardio

repeate 3x:

TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Post Migraine Workout

Migraines held on for a few days. I finally almost feel normal

Did some stretch band swings to verify good form.
I am going to do Greg Mihovich's Intermediate workout but w/ reduced numbers, just so I can ease back into slinging bells.

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 3 reps
* 32kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Migraine/Allergies?

I ended up having a really, REALLY bad headache yesterday. I woke up with one too. I reckon today will be another day off as well. :(

Rest & Corrections w/ Jordan Vezina

Feeling a bit over trained/tired so I'm taking a rest day.

I am currently watching Jordan Vezina's (AverageToElite.com) kettlebell corrections dvd (well .mp4a download).

So far its pretty cool. During his swing correction part he does a cool little trick with a strechy-band wrapped around your feet and the kettelbell to help correct your form. I may do a little bit of correction work tonight.

I'll post up more thoughts about it as I learn from it. But I can tell you right now, that $20 is a small price to pay for this product.

Lunch Time Workout - UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

AOS Day

Did ArtOfStrength's Providence DVD along with a 2:30 minutes of snatches using a 16kg bell.

whew!

Just trying to get back into the 'swing' of things.

Photos Primitive Camo class

1st work out since my surgery:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 4 reps
• 32kg Sgl Bent Over Rows 5 reps L/R
  
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

well holy hell I hurt.

So, I'm pretty sure Lortab (hydrocodine) is actually a placebo. I take these pain pills but don't feel any relief.

I have class this morning I dragged my happy butt into work, thinking I would save some of my vacation. Ouch. The 'boys' do not feel good today. I'm doubtfull that I will make it through the day.

Well, I'm off to math class to get my other brain pounded too.

Under the Knife

Did the No-more-kids sugery today.

Its pretty much feels like an hour long "getting-kicked-in-the-nuts" procedure. Ugh..

No 'bells or anything really for the next week.

I'm curled up with a bottle of Oban right now. G-d bless the Scotts!

Conditioning Day

Alternating sets:

Explosive Press/Pull	Push Press	Max in 30 sec.	3 sets	Minimal Rest
	1-Arm Snatch

Snatches

Trying to work back to VO2Max conditioning.

Took today easy, did 13sets of 1515 (7 reps per :15)

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 16kg
• rest 2 min

AOS Providence

Did the Art of Strength: Providence DVD for my lunch time workout.

Amazing Mobility Workout / Kettelbell work

Starting off with Greg Mihovich's AM warmup.


A little tired, so my sets dropped a little.

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 4 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 3 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

July 4th IDPA

Ranked 2nd in my unclassified stock service pistol class.
Rank, Name,Points Down, NT, PE, FN, Stage 1 Stage 2 Stage 3 Stage 4

2 Sean Leffler 86.65 39 0 0 0 21.47 (5) 26.66 (12) 22.81 (7) 15.71 (15)

Not bad considering it was my 2nd shoot.
It was also my first shoot experience with contacts, and it was really really nice not to have to wear glasses!

Yours truly wearing my white celtic t-shirt.

Friday's Kettlebell Work

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double (top/Bottom) 16kg
• rest 1.5 min

Harsh Week

Blew a math exam today. Work's been hectic. It almost the weekend, and today is the first time I got to work out....And not suprisingly I'm still stuck @ 225#. DAMNIT!

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

24kg One Arm Swing for 5 min with minimal rests as needed.

Mon Fat Burn

A bit weak today, so I did less reps that I had hoped.

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Thurs Fat-Burn

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 5x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 5x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Extreme Cardio Day.

Strive for no rest between sets.

10 thrusters/side
10 Dead C&P/Side
10 Overhead Squats
10 Windmills/Side
10 Snatches/side

Rest 1 min

10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Dead Clean L
10 Dead Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Sat Hypoxic Swim

Hypoxic Swim workout:

3
2 2
1 1

1. Start out by breathing everytime on the right side for 25m. Repeat on the left side.
2. Now breath every othertime ont the right side. Repeat for left side.
3. Now breath every third time on the right side. Repeat for left side.

I did this soutine twice.

*I like to do this in 25m length so i can switch my breathing side so as to have one side be more dominant.

Fridays fun

All with a single 24kg bell.

10 Windmills (L)
10 Push Presses (L)
10 Dead Cleans (L)
10 2H Curl (hold horns)
10 1 arm Rows (L)
10 Push ups Weight on L-side
10 2H Upright Rows
10 Hot Potato
repeat Right side

Leg Burner
5 Overhead Squats L
5 Overhead Squats R
5 1H Squat Kick
5 Overhead Back-lunge
5 Tactical Lunges
10 1H-Swings
10 1H-Swings
10 Bodyweight Squats (Arms on head)
10 Bodyweight Squats (Arms on head)

PM Workout

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 3x

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

Underground Intermediate Workout

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 24kg One Arm Swing for 5 min with minimal rests as needed.
  

Broken down like this: 50,rest, 27, rest,15, rest,20 = 112 swings

I am drenched in sweat and feel GREAT!

Active rest/ VO2 max

~15sets of 15:15 using 7reps and a 16kg kettelbell.

Backs a little sore, so my form still needs work. I am going to see Keira Newton at dkbfitness later this month. We will becovering C&P, Snatches, TGU.

Tally ho!

Underground Intermediate Workout

Travel was not kind to my gut. Weighed in at a horrifying #226.

Exercise:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Mellow Day

On travel, so limited access to tools.

did AM Mobility (Mihovich DVD)
1/2 mile fast run on treadmill.
Some 1 legged press's on nautalis machine.
Also tried some pistols, but my left knee is still tweaky. its going to take a while.

Maybe I'll tackle some more exercises after work.

VO2Max re-entry

Trying to work VO2Max back into my program.

Protocol: 15:!5, 7 reps
Did 18 sets. Decided not to go crazy and call it a good work out.

Did some 1-leg pistols and pull ups at the park for fun. :)

EDIT: Just did a nice 5k run. Time to complete 30min or so. Not bad for my first run in a very long time.

Friday's workout

Goal: Max numbers in a 30 sec period. Repeat ad nauseum.
PP = 1-Arm Push Press
S = 1-arm Snatch
Minimal rests taken when needed (usually 30 sec in length)

32Kg PP ( 9L/ 9R )
24Kg S (12L / 12R )
32Kg PP ( 6L/ 6R )
24Kg S (11L / 11R )
32Kg PP ( 6L/ 6R )
24Kg S (9L / 9R )
32Kg PP ( 3L/ 3R )
24Kg S (7L / 7R )
24Kg PP ( 9L/ 9R )
16Kg S (9L / 9R )

Review of Eddie Eagle Class

I ended up having over 50 kids in the class (some were older than my target audience of kindergarteners.)
It went very well. There were not too many questions, which it to be expected at this age group.

A brief review of the class:

Intro (appx 10 minutes)

"Hi I'm Sean and I'm here to talk about gun safety."
Teach them the motto and have them practice it 3 or 4 times.

STOP!

DONT TOUCH!

LEAVE THE AREA!

TELL AN ADULT!

(7 minues) Watch DVD

(10 minutes) Discussion:
What did they learn from the video?
What would you do if you found a gun at the:
park
school playground
at home
what if your friend brought a gun to school, what would you do?
what if your friend was playing with a gun at his house?
did you know that guns on tv are toys?
What do you do if you are not sure if its a toy or real?

NRA Eddie Eagle

I'm teaching my first Eddie Eagle class today to a group of 40 kindergarten aged kids.
From the EE website:

The Eddie Eagle GunSafe^® Program teaches children in pre-K through third grade four important steps to take if they find a gun. These steps are presented by the program's mascot, Eddie Eagle^®, in an easy-to-remember format consisting of the following simple rules:

If you see a gun:

STOP!
Don't Touch.
Leave the Area.
Tell an Adult.

Begun in 1988, The Eddie Eagle GunSafe^® Program has reached more than 21 million children -- in all 50 states. This program was developed through the combined efforts of such qualified professionals as clinical psychologists, reading specialists, teachers, curriculum specialists, urban housing safety officials, and law enforcement personnel.

Anyone may teach The Eddie Eagle GunSafe^® Program, and NRA membership is not required. The program may be readily incorporated into existing school curriculum, taught in a one- to five-day format, and used to reach both levels or simply one or two grades. Materials available through this program are: student workbooks, 7-minute animated video (available on DVD or VHS), instructor guides, brochures, and student reward stickers. Program materials are also available in Spanish.

The NRA is committed to helping keep America's young children safe. In efforts to do so, we offer our program at a nominal fee. Schools, law enforcement agencies, hospitals, daycare centers, and libraries may be eligible to receive grant funding to defray program costs. Grant funding is available in many states to these groups to cover the cost of all program curriculum materials.

The purpose of the Eddie Eagle Program isn't to teach whether guns are good or bad, but rather to promote the protection and safety of children. The program makes no value judgments about firearms, and no firearms are ever used in the program. Like swimming pools, electrical outlets, matchbooks and household poison, they're treated simply as a fact of everyday life. With firearms found in about half of all American households, it's a stance that makes sense.

Eddie Eagle is never shown touching a firearm, and he does not promote firearm ownership or use. The program prohibits the use of Eddie Eagle mascots anywhere that guns are present. The Eddie Eagle Program has no agenda other than accident prevention -- ensuring that children stay safe should they encounter a gun. The program never mentions the NRA. Nor does it encourage children to buy guns or to become NRA members. The NRA does not receive any appropriations from Congress, nor is it a trade organization. It is not affiliated with any firearm or ammunition manufacturers or with any businesses that deal in guns and ammunition.

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

the Tuesday after

Weighed in at a horrifying #221. Need to get back down to #215

Exercise:

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 32kg Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 26kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Thursday Numbers

No work yesterday due to scehduling conflicts.

I felt really strong going in to this workout.
I primarily used w/ 24kg kettlebells becuase I left my 16kg at work. And I am glad I did!

Superset 1. 5 reps, repeat 3 times:

• 24Kg See-Saw Press
• 24kg Alternating Cleans

Superset 2. 5 reps, repeat 3 times:

• 24Kg Double KB Single Leg Deadlift
• 32kg Renegage Rows

Superset 3. 5 reps, repeat 3 times:

• 16kg single KB Racked Side Lunge
• 24kg single KB Top Windmill

Tuesday

Z-health warm up
16kg Armbar (2l/2r)

Did this set twice:

• 16kg TGU 5L/5R
• 24kg Top Windmill 5L/5R
• 24kg Bottom Windmill 5L/5R
• 16kg Snatch 10L/10R
• 24kg 2H Swing 10L/10R
• 24kg 1H Swing 10L/10R
• 24kg Deadlift 10
  

Monday's Workout

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 8kg
• WindMills 24kg
• rest 2 min

Good read on making sure you swing properly

http://www.dragondoor.com/articler/mode3/474/

the gist is that you do a 1-H swing and slap your belly with your free hand at the top of the swing, verifying that your abs are tensed (like bracing for a punch to the gut)

Begin the exercise by swinging the kettlebell with one hand. Use the other hand to slap your soft underbelly just as the kettlebell reaches the apex of its swing. Tapping on these muscles causes an automatic tightening response. (You may strike your abs with more force if you are interested in hardening these muscles.)

Breathing becomes problematic when your abs are tight. You must learn to "breath behind the shield". Once you have mastered the ONE HAND SLAP, continue to try to duplicate this feeling during all of your kettlebell swing practice. You will be rewarded with reduced risk of injury to your lower back and a much more efficient workout.

Day Off

I think my little one gave me her cold. Taking today off. blah... weighed 221#

Enter The Kettlebell RKC Minimum Day

I decided to work on general conditioning/cardio today.
Straight from ArtOfStrength's ETK Workbook

repeat for 10 minutes:

• 16kg Goblet Squats 10 reps
• 16kg Halos 10 reps l/r
• Pumps 10 reps

12 minutes of work:

• 24kg swings 30 reps


• Jumping Jacks 1min


• 24kg swings 30 reps
• Mountain Climbers 1min
• 24kg swings 30 reps
• Pushup to squat thrust 1min
• 24kg swings 30 reps
• Jog 1min
• 24kg swings 30 reps
• Jumping Jacks 1min

Superset day

From Greg Mihovich's Iron Beast DVD

Superset-1

• Total Body Dbl Clean, Front Squat & Mil Press 5 reps
• Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• Top Windmill 5reps (left and right)
  
• Dbl Overhead sit-ups 5reps
  
• Dbl High Pull 10reps
  
• 2 min rest, repeat 3 times
  

Superset-3

• One Arm Swing 5-15 reps
  
• repeat for 5 mins
  

It left me feeling gassed, but not a bad workout.

Range Safety Officer

Passed my Range Safety Officer test sunday. Sweet.
I'm now a Pistol, Personal Protection Instructor and an RSO. End of the month I'll pick up my Rifle Instructor cert.

AOS resolution Part IR

30 mins of work

Excercise	reps	weight
C&P Ladder	1,2,3	24kg
Double KB Row	5	24kg
Double Suitcase KB Deadlift	5	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	4	24kg
Double Suitcase KB Deadlift	4	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	3	24kg
Double Suitcase KB Deadlift	3	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	2	24kg
Double Suitcase KB Deadlift	2	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	1	24kg
Double Suitcase KB Deadlift	1	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	5	24kg
Double Suitcase KB Deadlift	5	40Kg

Todays workout - Resolution based

5x Double KB C&P with 24kg
30 swings with 32kg
-= repeat for 30min =-

Managed to do it 9 times in 30mins. not bad!

Anti-Estrogenic Diet

Going to do Ori Hofmekler's Anti-extrogenic diet again. Its a little less hardcore than his warrior diet. I will need to retrain myself to eat less during the day while making sure my evening (big) meal is from quality nutritional sources.

Why am I doing this?
I have been vary fatigued in the afternoon and my caffine consumption is off the charts again.

Week 1 is a liver detox. Heading to the store tonight to pick up some dandelion root and milk thistle alonf with some broccoli. I already have some wild salmon at home.

Weds Workout

Bascically RKC-rite of Passage, week 5

3 C&P ladders (3 rungs) using 16kg bell.

5 minutes of 32kg swings.

Aggravated Elbows

I have a recurring problem w/ elbow tendinitis. I was ok for about the past year, but then I foolishly decided to start rock climbing again. My muscle strength is greater than my tendon strength and I aggravated them again. Which sucks.

I thought I might try AOSX Resolution Part I today.
Double KB Press x5
Heavy Swings x30
Repeat for 30 mins and see how many sets I can do.

I was hpoing to use 24kg for the presses, but with my elbows acting pissy, I may drop down to 16kg's.

ETK Week 2 Monday

Not to shabby, worked with a24kg because I didnt want to carry both bells downstairs today.

did 7 sets of 20reps for swings.
for active rest I alternated between Jumping Jacks, running in place and mountain climbers.

Doing well with my form, i think the heavier bell makes it easier. This thurs I bump up to 30 reps per set...!

ETK week Day 3 Swings

used a 24kg for swings today.
I did much better maintaing proper form!

Warm up - repeated 4.25 times in 10 mins.

• Goblet Squats (16kg) 10 reps
• Halos (16kg) 10 reps
• Pumps 10 repsWork(12 mins)

Work with 24kg bell

• Swings
• Jumping Jacks (1 min)
• Swings
• Running in place (1 min)
  repeat for 12 minutes

All total did 6 sets of swings and 6 sets of Jumping jacks/Running in Place.

I am going mountain biking tomorrow, so I might have to push my TGU routine to Sunday.

ETK Week1-Day 2 TGU

Warm up - repeated 3.67 times in 10 mins.

• Goblet Squats (16kg) 10 reps
• Halos (16kg) 10 reps
• Pumps 10 reps

Work, total time = 5 minutes

• alternate TGU 16kg singles (left/right)

Results: 8sets per side

Notes: So I made a point of tensing glutes, quads, abs, tliting pelvis, pushing thru heels while going goblet quats. This is to help retrain my swing form. so far so go.

ETK Week 1 Day 1 [Swings]

Re-started ETK workbook from ArtofStrength.com

Warm up - repeated 4 times in 10 mins.

• Goblet Squats (16kg) 10 reps
• Halos (16kg) 10 reps
• Pumps 10 reps

Work(12 mins)

• Swings
• Jumping Jacks (1 min)
• Swings
• Running in place (1 min)
• Swings
• Jumping Jacks (1 min)
• Swings
• Running in place (1 min)
• Swings
• Jumping Jacks (1 min)

Rest day...sorta

Took today off to recuperate. I went for a killer bike ride yesterday after my session. (I picked up a nice kona mountain bike on sale. w00t!) My hams and my arse are tender!

I'll get back into the SWING of things tomorrow.
Keira did mention that there is some chatter amongst the RKC professionals about the new vo2max protocol and how it is actually making people loose form as they focus on speed.

Well, off to do some more riding...

My session w/ Keira

Wow....

My form sucks! Ok, maybe not as bad as that, but my technique has slipped. I have had 1 prior RKC lesson over 2 years ago. I regret not touching base w/ another one sooner.

Keira immediately pinned my hip snap as bad; we went back to basics.

• Swings!!!

It was amazing how little I snapped and locked my hips, knees, buttcheeks (even though I thought I was) and how much I relied on leaning back slightly while swinging (and snatching and pressing....)

I spent an hour alternating between 10 reps, a little chit-chat about form, followed by more 10 rep sets. Though I did very little volume (compared to my normal workouts) I was gassed! Full body tension is a kick in the pants.

I'm going back to basics, bringing swings back in to my routine. My vo2max work is on hold till I get this under control.

Time off

My low back was really sore during a VWC workout a few days back. I decided to hold off until I get my form figured out.

I'm off to see Keira over at dkbfitness tomorrow for a tune up. Hopefully she can sort this out for me!

VWC Today

Low back was really tweaking. Only made it to 33sets.

EDT Numbers

Started w/ Double 53# Front Squat Superset w/ 2H 96# Swings

About the 4th set I needed to drop the double front squat to a single kb front squat (70#)

A little off today, so I made it to about 10 sets....

VWC Numbers

Broke even yesterday on my VWC, 35 sets

Guitar Hero

Just bought myself a new toy. Guitar Hero: World Tour & the new Metallica disc for my Wii.

I think I even managed to get my wife hooked on it, which is huge because she's one of those "I don't like to play video games" type of people!

Even threw the 5 y/o on drums (beginner mode where all you have to do is hit any drum pad.)

I'm working on my 'gravel-ly' voice right now for all those cool

By far, the drums are the hardest to learn... Now I just need to think up a band name.

Heavy Kettlebell work

Decided to focus on some heavy KB work today. Priamrily High Pulls.

High Pulls (l/r) 10 reps w/ 70# (No rest)
1H Swings (l/r) 10 reps w/ 70# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

1H Swings (l) 10 reps w/ 70# (No rest)
1H Swings (r) 10 reps w/ 70# (1 min rest)

High Pulls (l/r) 6 reps w/ 53# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (1 min rest)

10 Snatches (l) w/ 53# (1 min rest)
10 Snatches (r) w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (2 min rest)

10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#
10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#

*Slow and controlled sit-ups: Place two KB's on their side, horns facing your butt with you feet tucked up against the bell side. Perform a sit-up. It should take 4 seconds up and 4 seconds down. If you need to, engage your feet/hams against the bell to maintain this slow pace. You should really feel the burn before the 5th rep.

Todays Viking Warrior Conditioning Numbers

Put on some Marine corp running cadences and did this today:
35 Sets, oh yea!

My lower back was a bit sore from Weds workout. My guess is that my form got sloppy towards the end (rounded back at the bottom??).
I was a little worried when I went to sleep Weds night and my back was already sore. At my advanced age (37) going to sleep sore might mean you'll wake up and not be able to move! BUT, I was fine.
I'm on my way to being a Man Among Men.

%CHANGE = 16.6667

Escalating Density Training Day

Just cranked a good EDT workout at lunch today.

In 25 minutes time I did 16 sets of the following

• 53# Double KB Clean & Press 5 reps (rest 30secs) then
• 70# Double Ballistic KB Rows 5 reps (rest 30secs) then repeat

Works out to 80 C&P (total weight moved: 8480#'s )
80 Rows (total weight moved: 21,000#'s )
Yea, I'm a manly man, lifting 29,480# during my lunch hour.

Hooah!

RED LETTER DAY

I did it!

I broke a significant snatch barrier today!
As you may have seen from my prev posts, I was adding 1 set every time I did the VO2 training.

Well today, after a late start I nailed 30sets! I feel fantastic.
so what was different?

For one, I ended up eating a hotdog about an hour before my workout (Company event, so I was sorta required to eat one).

Second, I think I nailed the form. I really made a whipping motion with my body when bending at the hips. The whole action was way more aggressive than before. I think this actually increased my energy efficiency (took a lot longer to get tired)

So, I think I will add a small amount of protein and carbs an hour before my meal, and I will make a point to really crank on the hipflex.

So, yay me!

Right Shoulder feeling tweaky

Shoulder is feeling a little tweaky.

I think I have not been holding my scapula back when I drop the kettlebell forward.

On weds I will make more of an effort to focus on my form during the drop phase of the snatch.

VWC Session 4

Warm up:

• Halos
• Pumps
• Goblet Squats
  

VWC:

• Managed to squeak out 18 sets. 126 snatches, not too bad, but I have a long way to go.
  

One target at a time.

I am still fighting with breathing and form, but its slowly getting better. I am increasing at around 5% per session... I'm hoping things will click and I will soon be able to get some larger numbers.

I have noticed that on VWC days, I have A LOT more energy during the day. I must say, i really like that!

VWC is very much a mental game.

I am also knocking around the idea of doing VWC on M,W,F and various Strength routines on the other days. We'll see how that plays out.

My 96# KB should be here weds, tiem for soem heavy swings, hooah!

Working on Viking Warrior Conditioning from Kenneth Jay.

Just finished my third VWC workout and I am gassed.

Having done the cMOV2 test, I know the following:

• Suggestion: 1 (Maintain Strength while working on Conditioning)
• Protocol: 15:15
• Reps: 7 reps per set.
• Kettlebell: 16kg

My first workout yielded 21 sets. Not a bad start. I was hoping to increase my numbers by 10% each session.

Second session resulted in only 16 sets. Bummer, but maybe I am feeling the strain from my strength conditioning. I decided to take a day off to see what my number looked like.

Today I managed to do 17 sets before my cadence slipped. I was really hoping to nail 20 today.

I think I am not as in as good of shape as I thought.
Oh well, ya gotta start somewhere.

Ultimately I need to do 80 sets before I can progress to the next level. UGH!

After a few minutes rest I decided to do a dual session and do some strength work.

I found a new routine called EDT (Escalating Density Training) from Mike Mahlers aggressive Strength eBook.

Upper Body
A-1: Double Clean and Military Press 53#, rest 30 seconds
A-2: Double Bent-over Row 70#, rest 30 seconds

Later this week I will do a Lower Body routine like this:
A-1: Double Front Squat 53#, rest 30 seconds
A-2: Double Swing 70#, rest 30 seconds

I did about 15 minutes worth of this. Aiming for 25 minutes.

Tomorrow is another day!