EKG Bodyweight Test + "Easy" C&P day

So far I really like John Wolf's Evolution Kettlebell Groundwork DVD. For those that practice martial arts, especially ones with floorwork, you'll like this. Most of the moves are done with a relatively light weight (12kg, double 12, some 16, etc..) but since you are in unique ground positions, these sizes are challenging!


Today was just a bodyweight pretest. I used it as a warmup, and it felt great. My hips really opened up thanks to the shinboxes and the sprawls.

Now I just need work to settledown enough that I can make it to my martial arts dojang so I can use some of these!


EKG Bodyweight Pretest, Level 1

8 rounds of tabata for each:
Shinbox Hip Extension: 3
Spinal Rock: 7
SL Kick+DL: 3
Mt Climber Sprawl: 5
Total: 18
Needed number to attempt KB Level 1 from EKG DVD: 18! Whew!

Now that I am warmed up, time for my "Easy" Clean & Press day... w/ 28kg
1,2,3 Ladder (oops, shoulda been 2 rungs lower than Hard day (4-2=2)
1,2
1,2
1,2
1,2
 Rest as needed...Its supposed to be easy day after all..

50% Snatch Effort w/ 28kg....Roll the dice and....3+6. the dice hate me today..9 "EASY" minutes...
Took a little tweaking to figure out 50%...In the end, I matched 4 reps on each side for :30sec total. Rested 30sec. Repeat...
Total Reps: 66

Updates + Sissy Challenge...

Been a bit out of sorts lately, what with the fire. evacuations, etc..
Fortunately Joy and Lorilee came over Friday & Saturday to apply some much needed pressure to get me back into the swing of things...

Like most guys I work harder when there are women around who are stronger and faster than me.

Today's solo session was from Shane Englands RKC's 'The Edge Sissy Test Invitational '

Official Sissy Test Instructions:

Step 1:Start the timer

Step 2: Perform 25 burpees (If you do not know how to do a burpee, shame on you, and please do not attempt this challenge)

Step 3: Perform 1 kettlebell swing (If you do not know how to perform a proper kettlebell swing, shame on you, and please do not attempt this challenge). Bell size is your choice, but the weight should be moderate for you as you will be very tired and if your form breaks down Pavel will appear and kick you in the face.

Step 4: Perform 24 burpees

Step 5: Perform 2 kettlebell swings

Steps 6: Continue that pattern until you work down to 1 burpee and 25 kettlebell swings. If you are not smart enough to continue that pattern, then please do not attempt this challenge.

Step 7: Upon completing your 25th swing stop the timer. Note your time and go get a drink of choice.

Enjoy!


=================
My numbers (and remember we are at high altitude  6365')


325 burpees (the kind with pushups, no wimpy squat thrusts here!)
325 32kg two-handed Swings


1hr34min
Min HR: 82
Avg HR: 135
Max HR: 172
Calories: 1528

Travel routine w/ 16kg

One Arm Swing – 5 reps Clean – 5 reps High Pull – 5 reps Snatch – 5 reps Jerk – 5
X4

15:15 snatch for 7 min

Cadence Snatch (R) – 1 snatch every 10 seconds for 1 minute Cadence Snatch (L) – 1 snatch every 10 seconds for 1 minute    
One arm long cycle clean and jerk (R) – 1 minute One arm long cycle clean and jerk (L) – 1 minute
Speed Snatch (R) – perform as many snatches as possible in 30 seconds
Speed Snatch (L) – perform as many snatches as possible in 30 seconds

3/3 neg pistols 0kg/16kg (l have issues w/ left knee)

100 burpees (pushup style, not the girly squat thrust ones) in 11:45

Pat Flynn & Mark Sisson Routine...

from pat flynn (rkc) site
Did this today (w/ 16's since heavy bells are @ Y):
KB Sandwich (1 rep):
Dbl Cl + Push up (on handles)
Dbl Cl + Front Squat + Push up
Dbl Cl + Front Squat + Press + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Renegade Rows + Push up
Repeat 3x
(Need dbl-20's to make this appropriate)

High Voltage KB Complex (5reps each)(one arm):
Swings, Cleans, High Pulls, Snatch, Jerk
repeat for Right Side...
Repeat 2x, then tore callus.
At this point 16k's were a smidge too light, but 20k's might have been too much.

Next up, 1 cycle of Primal Blueprint Fintess routine
50 Pushups
12 Pullups
25/25 Bulgarian Split Squats
15 Divebombers
90s SuperPlanks (up/downs)
45s/45s Pulsing Side Plank

Bodyweight

Pushups: 50
Pullups: Skipped, elbows aggravated
Divebombers: 15
Bulgarian Split Squat: 25/25
super (up/down) Planks: 90sec
Pulsind High Side Plank (lower hip to floor, then raise up): 45s/45

bells 'n fitdeck

1 min jacks
5/5 1arm DL
5 2h swings
1 min jacks
5/5 suitcase DL
5 2h swings
---
10 swings + ascending burpee ladders
x5
--
Fitdeck + kettlebell addon + combat sports add on. No rest between cards.
Appx 30 min

Snatch+dblC&J+Burpee....And led class...

• 10 min of 16kg Snatches: 199 (plus 1 more at minute 10:00)
• 10min of Double C&J w/ 16kg. Goal was 100 in 10 min. Ended up doing 5 on the minute with a minute off at 7:00. Total dbl-C&J: 45
• 10 minutes of Burpees (with pushups, not squat thrusts!) Goal: 100, actual: 60

Whew!
Felt VERY amped after this routine, so I decided to jam w/ the PM Class:

PM Class
Warmup--
Z warmup
Jumping Jacks
5 Burpees
2h Swings
Jumping Jacks
Burpees
1h Swings
1h Swing

Grease the groove--
[Bottom-up Cleans L/R] x2

Work--
Bottom-up Cleans & Press L/R x1
GS (I had to skip the GS. - Knee acting up.) x10
repeat x6

BUCL hold for :20sec
16kg Double Swing x3 (teaching doubles, so low reps)
repeat x3

Renegade Rows x8/x8
Cossack Squat - Bell Racked over squatting leg. x5/x5
repeat x3

TGU w/ :20sec High Bridge hold x5/x5 (skipped this to tweak students form)

Desk Squat x10

2h Swing x10
Burpee's x5
Repeat x5
(this kicked butt!)

C&P-pullup-swing ladders

5x3 ladders: (c&p,pullups, 10 swings) = 60 c&p, 30 pulls, 150 swings
Used 24kg... Appx 30 min to complete.

AM + Gymnastics

Fitdeck bodyweight+kettlebell+combat sports for the AM class

Also attended a beginning Gymnastics class for adults. I had a blast. I can  do cartwheels and I am real close to a free standing handstand!

One step closer to my goal of being able to do a HSPU!

AM Bodyweight

Full Pushups: 25+10+5+5+3+2 = 50
Full Pullups: 3+3+2+2+1+1 = 12
Bulgarian split squat: 25/25
Divebombers: 15
Superplank (up/downs): 90s (OMG!)
Pulsing high side planks: 35s+10s/35s+10s (goal is 45/45)

Full Pushups: 12+10+5+4+8+3+4+1 = 50

Full Pullups: 3+3+2+2+1 = 12
Ran out of time on cycle 2.

Tues Primal Blueprint Fitness

Cycle One----
Incline Pushups: 50
Rev Pullups (negatives): 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

Cycle Two---
Incline Pushups: 50
Chinups: 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

PBF in the AM

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.

Primal Blueprint Fitness

Primal Blueprint Fitness 12-22-2010

Warmup with 24kg Kettlebell:
30seconds  2h swings
rest :30
5 1h-swings + 5 1h-swings + 5 2h-swings
rest: 30
30sec HTH Swings

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!

Fitdeck Hell

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...

 

Primal Workout of The Week: Cave Burpees

100 full burpee's for time.
Took me 13m45s
Slow compared to other primals, but damn, that was a kickbutt workout!

Saturdy Mixup

2.27mile chi run

50yd sprint x2
10 push ups
50yd sprint x2
10 swingset knee tucks
10 pushups
10 swingset knee tucks
10 pushups
75yd sprint x2
10 incline pulls
10 incline pushups
1:00 static top of dip
10 incline pull
10 incline pushups
10 plyo wall hops
10 box squats mid thigh
10 cossacks

Master of the Hunt

Appx 20 min of light running for class.
Based off of Hash House Harrier rules.

I laid a 95% cold trail. Once everyone was gathered I took off and  laid first  5%, giving illusion that I laid out the whole run hot :o)

Was a mile of so warm up for them...then:

Master of the Hunt, part 2
50m sprint
25m alligator crawl (later on Seal Crawl) Bear crawl if you were tired.
25m crab crawl
10 Jackknife (Pike) Pushups
8kg 1arm KB toss (alternating arms) shotput style....50m
heavy drag (I used 88kg, others ramped down to varying sizes)
3 push ups
farmers walk 25m then switch arms, another 25m
light overhead press (the 8kg "shotputs")
repeat for 20min
Appx 2.5 sets..

Grok's Rock Primal Workout (Sunday)

Joy & Michelle showed up for a primal session.


50m Sprint
25m Bear Crawl
25m Lunges
50m Squat & Throws using 18# KB
Repeat 8 (FREAKING) times
more or less 28min

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.