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

Life interrupted + ETK: RoP

One of those crazy Days...
6AM KB class went well. I tortured them with John Wolf's EKG Bodyweight #1 Pre-Test, then had them do (5) 2-rung ladders, followed by :30/:30 snatches for 9 min.

Go to work and chaos has setup shop. Minimal Lunch, minimal time seated. go, go go!
Got home late and decided to do my C&P Medium day, but I did not add the Swings & Snatches like I normally do.

If I jam too hard at night, I can't sleep. So for today, 32kg 5x5 C&P.

See ya!

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!

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!

Back at it! Rite of Passage with 28kg...

I was on vacation for two weeks and saw a dip in my pressing strength today. Not too worried. Another week and I'll be back where I was before my vacation.

Heavy C&P Day
28kg 3 rungs
3 ladders
Managed to do 1 more ladder of 2 rungs. Per ETK, I stopped when I could not bang out that 3 rep.

Rolled the dice and came up with 8min of swings:
28kg
2H swings - 26reps
5L/5R x2 (20 reps)
2H swings - 20reps
5L/5R x2 (20 reps)
2H swings - 20reps
6L/6R x2  (added 1 more on last set to hit 25 reps)
2H swings - 5reps
136reps total

Mon, Tues, Weds Rite of Passage

Monday was supposed to be easy day in terms of RoP.
Ended up slinging iron w/ my class:
(from MyMadMethods.com)

5 rung dl ladder
A5 rung sw ladder
5 rung gs+sw ladder

A1: Seesaw Press - 2 x 5-8ES
A2: Double Kettlebell Push Press - 2 x 15-20
A3: Explosive Push Up - 2 x 10-15
B1: Kettlebell Front Squat - 2 x 5-8ES
B2: Jump Squat - 2 x 10
C1: Double Kettlebell Row - 2 x 8-10
C2: Ballistic Kettlebell Row - 2 x 20
HE: Double Kettlebell Swing to High Pull - 4 x 30 sec ES

A1: Sprawl - 2 x 30 sec
A2: Jump Squat - 2 x 30 sec
A3: 2-Hand Swing - 2 x 30 sec
A4: Jump Squat - 2 x 30 sec
A5: Sprawl - 2 x 30 sec

B1: Goblet Squat - 2 x 30 sec
B2: Push Up - 2 x 30 sec
B3: Sumo Deadlift - 2 x 30 sec
B4: Push Up - 2 x 30 sec
B5: Goblet Squat - 2 x 30 sec
===============================

Tues: Off

===============================

Weds - Med day
A1. 32kg Loaded Clean 5/5 for 5 sets
A2. 32kg 5 sets of TGU

B1. 32kg Swings 10/10 for 2 sets

C1: 32kg Snatches. 2/2, 1/1 <- Grip/hand pain in Left palm is what cut this short. Need to work on my Left hand grip...

Light C&P + SN

All with 28kg
(1) 3-run ladder

5/5 Snatch on the minute for 5 minutes.

c&p hard day + swinga

per my asst instructor RKC-TL Andrew Read, i am going back to ROP so i will be ble to press a 40kg on my 40th birthday.

28kg c&p ladders (3 rungs, 5 sets)

dice roll yielded 9 minutes of swings AMAP, resting when form sucks.

Heavy Swings + ROP

Early AM,
5x 44kg 2h- Power swings
10 44kg 2h- swings
5x 44kg 2h- Power swings
10 44kg 2h- swings

Lunch, ROP from AoS workbook with the missus (who is doing grat, btw)
20 44kg 2H Swings
1min of active recovery (jacks, gasping, crying, etc...)
Repeat for 12min