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.