Back at it.... c&p

Been nursing some home improvement injuries (yes, dropping a solid core exterior door on your toe freakign sucks!)

Steve Maxwell Advancced Joint Moblity Routine
Some Relax into Stretch exercises for hips and shoulders
A few Z-health toe pulls

24kg C&P Ladders (note the decreased weight. I am trying to build back up w/o injury)
5 Rung Ladder x 3 sets Rest for as long as needed to hit 5 rungs per set.
Goal was for 5 sets, but called up to help the missus.30mins worth of C&P work...

Easy Peasy...

Five 2-rung ladders w/ 28kg.

50% Snatch effort w/ 28kg:
Roll the bones.....7
68 Snatches in 7min

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

Hard Clean & Press

So last week I decided to drop the 28kg C&P ladders because I was stalled at 4-rungs.
Per ETK I should use a bell that I can press 5-8 times, which I cannot really do on my left side with a 32kg, but I dont have an interim bell, so I said, screw it! Lets see what happens.
So I cannot quite make 3 full rungs w/ the 32kg. I did give it the old college try. In the end I needed to take a page fromt he 'How to press a heavier Bell' bonus section of ETK and used my off hand to 'assist as little as possible' the pressing side.

Below is my routine. I think I will go back to the 28kg for next weeks Hard day and see how I do with 4-rung ladders. I am hoping I shocked my system enough to get a strength bump.

32kg C&P 3-rung ladders
L/R
1/1
2/2
3*/3
*assisted press on L side

1/1
2/2
3*/3
*assisted press on L side

1/1
2*/2
3*/3*
*push press on L side

 ===================

Rolled 7 on 2 dice....So, 7 minutes of 32kg 1H-swings
5-5-5-5
10-10
20 HTH
5-5-5-5
10-10
20 HTH
120 swings total. Whew!

ETK Medium(?)

5x5 40kg Loaded Cleans
5x2 32kg TGU (Note, I had to just do the GeUP partm, no getDOWN as knee is still not trustworthy.)
(I skipped last 3 sets as form felt off and I did not want to injure myself)

5/5 40kg 1H Swing
10/10 40kg 1H Swing
10/10 40kg 1H Swing 

5/5 32kg Snatches
5/5 32kg Snatches
5/5 32kg Snatches

32kg C&P's

I have been training with a 28kg, but I seemed somewhat stalled on my heavy days. I am suppsoed to do 5 sets of 4-rung ladders. No problem on the first set, but I kept finding myself only able to do 3-rung ladders after that.

So today I decided to try a different approach, switch to a 32kg bell. My goal was to do 5 sets of 3-rung ladders, but became apparent I was not quite ready for that, so I did the following instead.

(32kg each side )
Set 1: 1,2,2
Set 2: 1,2,1 then 1 push press
Set 3: 1,2,1, then 1 assisted press (see ETK Bonus material)
Set 4: 1,2

No more juice, time to call it a day...

28kg Swings (medley of 1h, hth, and DARC swings)
106reps in 5min, resting as needed.

Loaded Cl + Some Snatch testing...

5/5x5 40kg Loaded Cleans
1/1x5 28kg Turkish Getups

rest

10 2h SW 44kg
5/5 1h SW 40kg

rest

5/5 32kg Snatches
1/1 40kg Snatch (PR)

C&P Easy Day | My First Ever SSST

Lunch:
Didnt have access to my working bell (28kg) so I bumped it up to 32kg.
5 Ladders, 2 rungs ea

30 reps total = 960kg = 2116#'s

6min of 32kg snatches.
5/5
5/5
5/5 (switched to lowering to rack before re-snatching)
5/5
2/2

44 reps total...= 1408kg = 3104#'s

5220# total..
-------------------------------------------------

Afterwork I was motivated by Brady Jones RKC to try my first SSST.
24kg Snatches. AMAP in 10 min.
I got 167. not bad for my first attempt.
FWIW: I hit 100 snatches at minute 4:45, so I am still able to meet my RKC requirement. :)

Heavy Day

28kg Clean and Press L/R
1,2,3,4   Rest 2min
1,2,3,3 Rest 3min
1,2,3,1 Rest 4min
1,2,3,1 Rest 5min
1,2,3,1 (almost did 2 reps at end)

Rolled the bones: 5min
1H 28kg swings, AMAP
104 total

So I played around with my rest times to see if I could hit that fourth rung...I think I should do 5min between all sets from now on.
I will shorten my rest period once I can hit 1,2,3,4 for all 5 sets.

Easy C&P + Snatches

single C&P  ladders
28kg 1,2,3 (mistake, supposed to be 1,2)
32kg 1,1 (experiment)
28kg 1,2
28kg 1,2
28kg 1,2


28kg Snatches (50)
10/10
5/5
5/5
5/5
Time: 3m20sec

Hard Day

28kg C&P Ladders
1,2,3,4
1,2,3 (brief rest) 4
1,2,3 rest 3
1,2,3,3
1,2,3,3



Snatches planned for later today.

Loaded Cleans...

40kg Loaded Cleans
5reps eas
5 sets

28 kg C&P + Swings + Sqt thrusts

ETK Heavy:
28kg C&P
5 ladders, 3 rungs ea

From an Alan Cosgrove Article:
28kg 2H Swings + Sqt Thrusts
Start at 8, ladder down...
So,
8 Sw, 8 Sqt Thrusts
7 sw, 7 Sqt-thrusts.....
1 Sw, 1 Sqt Thrust
Conditioning Suicide!

As written, it should be 15 and 15, but I am not ready for that...YET!

c&p - pulup ladders, snatches

28kg 3 ladders/ 3 rungs

28kg Snatch 10l/10r
x2

C&P + Swings

Appx Week 8 of RoP

C&P:
5 ladders / 3 Rungs, 24kg
32kg 1arm rows

Snatches
24kg 10 left, 10 right. Rest 1 min. Repeat 4x in 8 min.

Publish Post

C&P Test + Swings

Goal: 5rungs/5 ladders of 24kg with 28kg 1arm rows
Actual:
Ladder One: 5 rungs, rest 2min
Ladder Two: 4 rungs, rest 2min
Ladder Three: 4 rungs, rest 2min
Ladder Four: three rungs + another  3rd rung
Ladder Five: 3 rungs

5min of swings. Timer set to :15 repeating
8-10 reps per 15 sec. Some 1 min sets thrown in.
Used 2H and 1H and  alternating.


Ok, well, my dreams of nailing 5 ladders of 5 rungs were shot down. So what does this mean?
Per Enter the Kettlebell, I cannot move up to the next weight until I can do 5x5

My plan is to do 5 ladders with 3 rungs on Monday, 4 rungs on Weds and see if I can do 5x5 next Sat.
This more or less puts me at week 8 of RoP from ETK.

heavy swinging...

5min of
5 Wall Squats
5 Pumps
5 Halos

10min of:
32kg 2H Swings 20 reps
rest 1min
(training w/ the missus (she's doing Program Minimum))

RoP: C&P + Rows + Swings

 Shoulder feeling better, still sticking w/ 24kg. No Pullups yet.

24kg C&P 5 ladders, 4 rungs
24kg 1Arm Row 5 ladders, 4 rungs

8min 24kg 2h Swings 50reps - rest 20:
Swing 50r
rest 20sec
swing 30 rest Swing 10 rest Swing 10
rest 20
swings 20r rest swings 5r

More ETK

24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps


for 12m

16kg MP 3x5 (each side)

24kg MP 3x1 (each side)

ETK w/ 24kg

Working on Swing groove trying to keep hips higher like Zar said. WHEW!

24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Mountain Climbers))
24kg 2-Arm Swing 20 reps
1 min active recovery (Jumping Jacks)
24kg 2-Arm Swing 20 reps
1 min active recovery (High Knee Jog)
24kg 2-Arm Swing 20 reps
1 min active recovery (Mountain Climbers)
24kg 2-Arm Swing 20 reps

for 12m30m