Meager showing last night for class. It was supposed to be an Art of Strength's Providence workout. In the end I spent some quality time helping re-groove some of the basic patterns. A very good class!
AM class had a light showing too, but enough to do the Providence routine.
I used a 24kilo for just about everything.
Ended with a 5min snatch test using a 16kg.
I did a 100reps in just over 5 mins. I purposedfully went light on this one, just to recover from a hard week of awesome gains.
Primal Blueprint Bodyweight Drills:
rest as needed between exercises.
Exercise
Goal
Actual
Incline Pushups
50
50
Chinups
7
7
Side-to-side Squat
30/30
30/30
Dive Bomber
15
15
Low Plank
90s
90s
Low Side Plank
45s/45s
45s/45s
Normally you do 2 cycles of the above.
Only did 1 cycle today. The goal for January is to learn the moves without beating up my body.
It might be time to progress up from the pushups and the planks, but to do so, I need to do 2 cycles to confirm that I can hit the goal numbers both times.
You are supposed to do the reps straight through, but if you hit poor form/can't complete the # of reps, STOP, REST, and then finish out the set.
Eg: Goal is 50 incline push ups. If I could only do 35, I would then rest and do the final 15 before moving on to the chinups. I did not encounter any slow downs today.
5 Minute Snatch Test:
Was feeling weak today, but I had been planning on doing an RKC 5-min snatch test, so F'it! I did my best, even tho I was off. Managed 83 reps in 4min.
The pace was about right for a 100 snatches in 5min. BIG improvement over my last test (months ago) where I did ~75 in 5min.
After a min rest I finished final 17 reps to hit 100...
So close!
Students did 3-rung Snatch Ladders for 15min
Chains, each link is 30sec:
Tac-Lunge (TL), 30s rest
TL + Renegage Rows (RR), + 30s Rest
TL + RR + C&P, + 30s Rest
Below is more or less what we did. There was no time to record the routines exactly, but this will get you close enough....I used 3 sizes, 16, 20, 24
Time on target: 1 hour.
I show up around min 6:35...Guy in a kilt...
Z-health warmup
Swings and deadlifts to get the blood flowing
The JJ asked 4 people to suggest an exercise.
1. Thrusters (Squat + Pushpress)
2. Rows
3. Burpees
4. Planks
Bascially we did a chain ladder - Each exercise for 30s.
T, rest 30s
T + Rows, rest 30s
T + R + Burpees, rest 30s
T + R + B + Push ups, Rest 30s
Repeat for what seemed forever (10 min maybe?)
Planks
Plank 30s + High Plank 30s
P + HP + Pulsing 30s
P + HP + Pulse + HP Fist to mouth (Raise 1 fist to face while in high plank)
Repeat forever
Deck of Cards:
Again, asking 4 victims what they wanted to do.
Dead Cleans, Halos, Snatches, and HTH Swings (my suggestion)
Use normal point value for cards.
Note that the Dead Cleans and Snatches are total, so if an 8 is drawn, do 4 left / 4 right.
If you end up with an odd number (say 7) pick one side and do an extra rep.
Dont worry, you will make eup any imbalances later. So 7 DCL would be 4 left/ 3 Right....
Jokers: Firstime was a 30s rest. YAY!
Next time it was Planks (similar to above)
Third time (yea, JJ put the one back in) more planks
Training Details:
Aces = 5/5 Snatches
Face cards = 10 reps
Diamonds = Swings (add 10reps to number shown)
Clubs = Burpee's (no pushup)
Spades = Clean and Press
Hearts = Goblet Squats
Each Suit (2-10) plus 3 face cards (30 reps) = 84 reps for each exercise, except for the C&P, which we did both sides (168 total for C&P).
Plus 4 aces = 40 Snatches
Bodyweight (I go, you go):Incline Pushups (goal: 50) Completed: 35
Chinups (goal: 7) Completed 7
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 20
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Repeat:Incline Pushups (goal: 50) Completed: 40 !!!
Chinups (goal: 7) Completed 7 (barely!)
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 21 !!!
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Curse 'Shelle (Alpha FemBot) for agreeing to show up at 6am to do this.
Then thank her for being there to make me dig deep!
Seriously. Friday was my first session after a 1 week haitus due to what I thought was surely the Zombie Flu.
Turns out it was just an upper respiratory infection.
So I met up with two Alpha Fembots...Which is actually redundant, because all of my fembots are Alpha's.
Whats a fembot?
It's a reference to the killer robots in the Austin Powers movies. Machines. Unfeeling, hardcore machines that wish to kill me. Or so it seems while I am training with them.
Ya see, most of my students (about 75%) are women. Why? I dunno, it seems hard to bring guys is when they are used to bench pressing buicks, and you hand them a 35# kettlebell.....which smokes them...
But I digress, Feeling almost un-undead on Friday I met up with two 'students' for a double kettlebell session.
I presented a page out of Geoff's KB Muscle book.
DCL
DMP
FSQ
DPP
FSQ
I was not sure how many sets we would end up doing, as we have never tackled KBMuscle before.
In the end, using bells we could comfortably press 10x, we did 5 sets...(I actually was a little light, using two 16kilo's, but my lungs and body were not quite ready for a double 24k session.)
Took us about 15 minutes. So, thinking we were done, I tried to make my way to the door.
They wouldnt let me pass. I guess there was more work to do.
Led AM Class using fitdeck bodyweight, navyseal, combat sports, and kettlebell deck.
Draw a card every minute for appx 50minutes. Also had a 50' rope set up.
Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
I am freaking sore from last nights class and this one. DEFINITELY resting today and tomorrow...
7L, 7R 24kg Snatches on the Minute for 12min
168 total
Zing! I was soooo close to wussing out at minute 10..but damn, I was already at minute 10, so screw it, I HAD to PUSH ON!
Led PM Class using fitdeck bodyweight, navyseal, combat sports, and kettlebell deck. Draw a card every minute for appx 45-50minutes. Also had a 50' rope set up. Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
