THE WASP THREAT HAS BEEN ELIMINATED

WARM UP

Foam Rolling

2x16 kg Dbl Front Squat to Military Press 5,4,3,2,1

STRENGTH

A1) Dbl C&P w/ 2x24kg 5x5
A2) KB Pull Ups w/ 7kg x 4,4,4,3,3

B1) Dbl Front Sqt w/ 2x24kg 5x5
B2) TGU w/ 24kg 4x5/5

FINISHER

Driveway Dbl 16kg Lock Out OH
Dbl 16kg Swings x 10
Driveway Dbl 16kg See Saw Press
*2 Rounds

COMMENTS

* Felt great today, but I need to get out there a little earlier. I replaced the double 24kg swings in the strength portion and replaced them w/ the TGU that way I can have two days to focus on conditioning with the swing and snatch.

KETTLEBELLS FOR SIZE AND STRENGTH

WARM UP (w/16kg)

30sec Sling Shot L
30sec Sling Shot R
30sec Halos
30sec Goblet Squat
30sec Swing Mix
30sec High Pulls L
30sec High Pulls R
30sec Clean L
30sec Clean R
30sec Snatch L
30sec Snatch R
* One Time Through w/o Rest

STRENGTH

Round 1: Upper Body (5 Sets of Each)

A1 - Dbl 16kg Clean and Press x 5
A2 - 7kg KB Pull Up x 3

Round 2: Lower Body (5 Sets of Each)

B1 - Dbl 16kg Front Squats x 5
B2 - Dbl 16kg Swings x 5

Round 3: Finisher

C1 - 25kg TGU 1 set of 5/5

COMMENTS

* I fasted today so I didn't want to go too heavy since this was my first time to do this routine. I will be  following Mike Mahler's The Kettlebell Soulution For Size and Strength for the next 4-6 wks. I'm more interested in increasing strength than size, but a little more muscle wouldn't hurt.

* I chose this program b/c it still uses the foundational lifts, but with double kettlebells. Mahler states that;

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious more resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further. When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and biceps. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises?

Makes since to me. I only did 1 set of TGU's instead of 5. Like I said before, just getting a feel for it. Wed will have heavier weight and more TGU sets

FEB. 2010 RKC, HERE I COME!

I just commited my self to 3 days of PAIN!








WARM UP

Tabata JRope x 8 Rounds
Joint Mobility
Stretching

ROUND 1

10 Wtd Para Push Ups w/ 25lbs
20 Meter Sprint
7 Wtd Para Push Ups w/ 20lbs
20 Meter Sprint
10 Wtd Para Push Ups w/ 10lbs
20 Meter Sprint
7 Para Push Ups
20 Meter Sprint
6 Para Push Ups
20 Meter Sprint
5 Para Push Ups
* 2 Min Rest

ROUND 2

6 Chin Ups

20 Meter Sprint
5 Chin Ups
20 Meter Sprint
4 Chin Ups
20 Meter Sprint
3 Chin Ups
20 Meter Sprint
2 Chin Ups
20 Meter Sprint
1 Chin Up
* 2 Min Rest

ROUND 3

30 Sec Spiderman Plank
30 Sec JRope
30 Sec MC Flex
30 Sec JRope
30 Sec Lt Plank
30 Sec JRope
30 Sec Rt Plank
30 Sec JRope
30 Sec Hanging Leg Raise

COMMENTS

* Signed up for the Feb 2010 RKC in San Jose yesterday. I'm tired right now, but to say the least I'm on a high, not just b/c of the RKC, but more b/c of the fact that I am going to be a daddy. I've got a whole new lease on life. A new reason to be the best that I can be.

* Gonna take a week or two off from the KBs then get back to it like a predator feeding on its prey.

I Need To Play By My Own Rules (Medium Press and Pull Day)

WARM UP

50 JRope w/ 3/4"
10 DBL KB SQT w/ 2x16kg
10/10 Halos w/ 9kg
3 Pumps

STRENGTH

C&P w/ 24kg 1,2,3,4
                      1,2,3,4
                      1,2,3,4
                      1,2,3,4
                      1,2,3,4

Pull Ups 1,2,3,4
              1,2,3,4
              1,2,3,4
              1,2,3,4
              1,2,3,4

CONDITIONING

50,40,30,20,10 KBS w/ 27.4kg
10,20,30,40,50 MB Slams w/ 12lb MB
* finished in 10min

COMMENTS

* I haven't trained anybody in weeks. I took a few days off to study for the E/O test two weeks ago, and haven't been asked to come back since then. A few clients have dropped off since school started, so that could be part of the reason. I miss it terribly. It has become a part of me. I spend so much time dealing with the dark side of health that it starts to wear me down. Training is the only thing that brings me back to the light. I feel proactive instead of reactive.


* This may be a sign for me to suck it, say "Fuck it" and start training clients on my own. I don't think I can continue to grow as a successful trainer under someone else's roof. I need to build my own "house" from the foundation up. How am I going to do it? I have no fucking clue, but I believe that I have a lot to offer people. I believe I can help them reach their goals, be stronger, and more confident. I have faith in that.

LIGHT PRESS AND PULL WEEK 4

WARM UP

50 JRope
10 DBL KB Squat (2x16kg)
10/10 Halos (6.8kg)
3 Pumps
* 3 Rounds
Joint Mobility

STRENGHT (w/ 24 kg) (w/in 25min)

C&P 1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3
         1,2,3

Pull Ups 1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3
              1,2,3

CONDITIONING

5 Min. KB Snatch Test w/ 24 KG = 76 reps (BOOO!)

COMMENTS

* Felt strong on the presses today. I concentrated on inhaling/exhaling at the right time which helped me stay tight and strong. Shoulders felt great. No pain or tightness afterwards.

* I'm a little upset w/ the snatch numbers today. Did I expect to hit 100? No, but I wanted to be closer than I got. I've got to get those #'s up and I've got to come up with a plan on how to do just that. Now, I'm wondering if the volume of the VWC is taking away from my 5 min snatch test.

LIGHT PRESS & PULL DAY

[Humility]

WARUM UP: 3 RDS

• 
  
  Halos x 10
• 
  
  Goblet Squats x 10 (16KG)
• 
  
  Pumps x 3

PRESS & PULL UPS

• 
  
  C&P - 5(1,2,3) LR w/ 24KG
• 
  
  Pull Ups - 7,6,5,4,3 w/ BW

LOWER BODY PULLS

• 
  
  KB Snatch x 100 in 6:10 w/ 20.4KG

CORE 30/10 x 3 RDS

• 
  
  Spiderman Plank
• 
  
  M.C. Flex
• 
  
  Side Plank Lt.
• 
  
  Side Plank Rt.
• 
  
  Super Plank

COMMENTS

• 
  
  I felt really good with my presses today. I started to really focus on my power breathing by taking a quick inhale prior to the clean and forceful exhale after it, then another inhale before the press making sure that I am tight ( abs braced, shoulders packed, glutes pinched)before I press the bell over head. I felt a lot stronger today than last week. Reading ETK for a third time has really helped. There's a lot of things I either missed or got a better understanding of once I read it again. Note: never read something once and put it down. I guess our minds can only process so much at one time. I am still having issues with "pressing with the lat." I'll feel it every now and then, but I don't have it down yet.
• 
  
  I've been doing the fighter pull system (outlined by Pavel here) for a while now. I'll take a break from it every now and then and have noticed a significant increase in my pull up numbers. Recently though, I haven't felt as strong. I'm not to sure why, but I ended one session w/ 10,9,8,8,7 and the next day I could only get 8 to start out. So I will be taking a break from this for a few weeks and will just be doing the pull ups on my Press and Pull days, instead of in 5 consecutive days.
  I have noticed that my lats have grown a bit.
  
• 
  
  I choose that picture up top because it is titled "Humility", and I felt very humbled today after doing my snatches. I wanted to see how long it took me to get 100 reps with the 20.4kg. It took me 6min 10 sec. Not really what I expected, but it does show where I need to improve. My conditioning sucked, to put it simple. We made a lot of runs after midnight this morning. I came home at 730am ate, and slept from 830-100pm. If felt that I had a lot of energy for my training session, but my body felt otherwise during the snatches. It's a starting point, I guess. It can only get better, from here on out, as long as I stay focused, make sure that my technique is solid, and stay mentally tough.

WOD for 060709

FHA DBL KETTLEBELL COMPLEX 1

1. RENEGADE ROW X 5/5
2. DBL SWING X 10
3. ALT. CLEANS X 5/5
4. SEE SAW PRESS X 5/5
5. THRUSTERS X 5

WEIGHT: Two 16kg Kettbells

GOAL: To get through 5 rounds as fast as possible.

ACTIVE RECOVERY: 1 3/4" Fires Hose Undulations for 30sec

TIME TO COMPLETE: 23min.

CORE WORK: 2 Rounds Of:

1. Get Up Sit Up w/ 45lb Bar X 8
2. Superman Plank X Failure
3. Ab Wheel Roll Outs X 10

PULL UPS: 6,5,4,4,3

WOD: Pull Up The Resolution To Do Your Get Ups

That title will make sense after you read this.

I missed a few WOD posts so here we go.

060309: Resolution 2 Adv. ( I was really tired from the previous day so I didn't have enough gas to get through all 5 rounds in 30min, so I had to stop at 3. ALWAYS LISTEN TO YOUR BODY. You won't make any gains, especially in strength, if you push yourself past your limit.)

A) KB C&P Ladders w/ 27kg: 3(1,2,3,4,5)

B) Pull Ups: 5,4,3

C) Dead Lift:

1. 255 x 5
2. 260 x 4
3. 265 x 3

060409: TGU Practice: 5 min round of 32kg alt. TGUs

• This was an A.R. day. I didn't want to push the the envelope today. I am feeling the need to unload after training pretty heavy for the past 6 weeks. I think I got three on each side.
• I took a 25 min rest and put Lisa through a workout, then I wanted to see how long it wold take me to complete 100 snatches w/ the 24kg. I did 20 on each side and I could tell that it wasn't going to happen.
• I'll perform better when I am fresh.

060509: Fighter Pull Up Plan By Pavel

• I need to increase my pull up strength. Is there any way better to do it besides the Pavel way? I don't think so.
• This is going to be a 30 day program w/ the goal of increasing my #'s. My rep max doing the strict pull up, as Pavel describes in the article, was 6.
• So I started on Day 7 with:
• 6,5,4,3,2,1
• I took enough rest to complete each rep w/ perfect form. I didn't want to wear myself out.

Today, I will be on a 24hr fast, and I am going to write up a Dbl KB Complex to do later in the day. More on that soon....

Good Eats

BANANA FLAXSEED PANCAKES:

- 1 med banana (mashed)

- 4 Tblsp of Barlean's FortiFlax

- 1 organic omega 3 egg

- 3 x 1/4c All Whites

- 1 Tblsp all natural almond butter

- 1/4c all natural almond milk

- cinnamon and organic stevia to taste

Directions:

-beat egg, almond milk, and all whites until peaks appear. mash banana and mix it w/ the flaxseed, almond butter, cinnamon, and stevia. combine everything until well incorporated.

-pour 1/4c of mixture in pre heated non stick pan set at med-med/lo heat. you may want to spray the pan and spatula w/ a non stick spray. cook on each side until golden brown.

-makes roughly 6 cakes at: 87/4/8/6 per cake.

-i had mine w/ 3/4 cup blueberries, 1 serving of Green Vibrance mixed in spring water, .5 tblsp of bee pollen, two 16 oz glasses of spring water, and my multi v and fish oil.