FLOO PRESS? I'D RATHER OVER HEAD PRESS.

WARM UP

10 min of kettlebell "free style" w/ walking w/ 2x16kg locked out over head (used 16kg for the free style)

STRENGTH

A1) KB Floor Press 3x5w/ 2x24kg & 2x5 w/ 2x31 kg (gripped two 7kg w/ each 24kg)
A2) KB Bent Row 5x5 w/ 2x24kg

B1) Dbl Front Sqt 5x5 w/ 2x24kg
B2) Dbl Snatch 5x5 w/ 2x16kg

C1) Dbl Windmill 5x5 w/ 2x24kg

COOL DOWN

Walked Jack to the park and did 5x5 Hindu Push Ups and 5/5x5 Sampson Stretch

Stretching and Foam Roll when I got home.

COMMENTS

* Didn't really get into the floor press. It's not one of the lifts taught at the RKC so I'm going throw it out and stick to overhead press variations.

* The Dbl Front Sqts w/ the 24 were hard, but I know they will make me stronger. Think I'll use them as a warm up when I go back to ROP.

*Dbl Windmills rocked, but really need to focus on TGUs

GRIP AND REHAB

REHAB

3 Pumps
10 OH Squats
5/5 Windmill
*2 Rounds

Joint Mobility
Stretching

GRIP

5,4,3,2,1LR COC T

Walked Jack to the Park w/ 8lb Sledge Hammer

10/10 Sledgehammer Cast
2/2 COC 1
4/4 Sledgehammer Lever
* 3 Rounds

Walked back home

5,4,3,2,1LR  COC T

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

DOUBLE KB LADDERS

WARM UP

5 Wave Squats To YSquat Stand Up
10 Push Ups
10/10 Hurdle Steps
10/10 Halos w/16kg
3 Pumps
* 3 Rounds

STRENGTH

DBL C&P w/ 2x16kg 1,2,3,4,5
                                   1,2,3,4,5
                                   1,2,3,4,5

Ring Pull Up 1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5

COMMENTS

* I missed my bells. I've been doing mostly bw workouts this week. to giv emy body a rest form the the high volume c&p's, swings and snatches of last month. I felt the need to get under a bit of weight. I could have gone for 4 or 5 ladders, but I decided to stop it at three. After all, this was supposed to be a week off.

*Not sure what the  plan will be for the next 4-6weeks, I could either continue on w/ ROP w/ the 27.4kg, or Dbl KB, or I was thinking of follwoing a kb strength program written by Mike Mahler. Either way, I will be working on solid technique and improving my strength and conditioning w/ the kettlebells.

ROW ROW ROW YOUR BOAT

WARM UP

Kali Indain Club Drills

CONDITIONING

3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row
20 Sqt Jumps
500 M Row
3 Ring Dips
500 M Row

COMMENTS

* I went light on the ring dips b/c I was still sore from Monday. I should have gone 10-15 on the sqt jumps b/c my legs are still sore. I really wanted to go "balls to the walls" today, but I have my 1st session with Mike House RKC II tomorrow morning. Think I might need to reserve a little fight for tomorrow.

Commit ETK To Memeory: "Check" - Buy A Few Session w/ A Local RKC: "Check."

REHAB DAY

3 Pumps

5/5 RKC Arm Bars w/ 25lbs

10 OH Squats

5/5 Windmills w/ 25lbs

5 Push Ups Plus

* 3 Rounds

Stretching, Foam Rolls, and Joint Mobility b/4 I go to bed.

COMMENTS

* I will be having  my 1st session with a RKC instructor this Thursday. I feel like a kid two nights before Christmas morning, except this Santa Clause is probably going to make me vomit. There's a lot that I need to improve upon, but I feel like I've got a pretty good foundation.

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.

FASTED WORKOUT FOR TODAY

WARM UP

Joint Mobility
4/4 24kg TGU
50 JJacks

CONDITIONING

15/15 VWC 7L7R w/ the 16kg. Got 30 rounds in today for a total of 210. We stayed up late last night and I fasted today, so I didn't want to expend all my energy getting 36 or more rounds. I'm good w/ 30.

COMMENTS

* Exciting news and new 2wk workout tomorrow.

HEAVY DAY IN TH PARK 081909

WARM UP

Joint Warm Up

50 JRopes
10 Goblet Sqts w/ 16kg
* 3 Rounds

3 Pumps
*2 Rounds

STRENGTH (w/24kg)

C&P 1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5

Ring Pull Up 1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5
                    1,2,3,4,5

COMMENTS

* The batteries went out on my gymboss so I couldn't time the session. I cut it off at 4 ladders b/c it felt like a good stopping point. Still felt very strong through all ladders.

WORKING OUT LATE DOESN"T WORK FOR ME.

WARM UP

Kali Indian Club Drills
Pumps

STRENGTH

10 Min TGU w/ 32kg 1/1

* Usually do three 5min rounds with this but I hit the presses late yesterday and stilll feeling the effects. I do the TGUs to help rehab after the presses, but I felt better doing two 5 min rounds instead of three. Train for success, not failure.

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 TGU AND GRIP DAY

WARM UP

10/10 Sledgehammer Halos (8lbs)
     10 Sledgehammer Sqts (8lbs)
* 2 Rounds

50 JJacks
  3 Pumps
* 2 Rounds

STRENGTH

10 Min 27.4kg TGU 1/1 = Got 13 again today w/in 10 min but very close to 14. Here I come #20. You ready for me?

Grip:

5,4,3,2,1 COCT
          3/3 Hammer Lever & 1/1 COC1 x 5 Rounds

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.

MENTAL TOUGHNESS

[Unfortunately, not all roads are so clearly marked.]








COMMENTS FIRST

* My wife was surprised to find out that even I need to "pump" myself up to go workout. I love working out (sometimes I've been accused of loving it too much). Yeah, I get that "high" many talk of an experience and when it is really good, it keeps me coming back. I love knowing that I have a set goal in mind; be it for the day, week, or month. I plan ahead so that I know exactly what I'm going to do before I unlatch the pad lock on my garage gym. However, life happens and even a guy like me need a little motivation.

* Take yesterday's session, for example. I woke with at least four 24kg C&P ladders and a hefty bit of 32kg swings staring me in the face. My goal was to get it done as soon as I woke up, but as I said before, life happens. Yesterday life happened by way of cleaning the house, walking the dog, watching UT beat Wyoming, and taking a power nap w/ the head of my 150lb mastiff on my chest (he needs his power naps).

* Getting a late start on training put an even bigger wall in front of me, but I knew that I would hate myself for skipping it. More importantly, it would be like taking a step back from my progression. Fuck it! I sipped my last bit of white tea, donned my bandanna, and gave it 100%.

* I pushed myself and came out on top. I beat my C&P/Ring Pull Up stats. from last weekend by completing 4 (1,2,3,4,5) of both and I manhandled the 32kg swings much better than I had anticipated.

* The 80/20 Rule and Mental Toughness. I read somewhere that success in training is 80% mental and 20% physical. I can attest to that. I had to psyche myself UP hitting the gym more than I was trying to talk myself out of working out. I envisioned my self pressing with ease, pulling the rings down to me, and swinging the bell like it was lighter than air. Let me tell ya; IT WORKED BROTHA!

* You have to know that you can and will before you just "try."( thanks Yoda). How does the Iron Tamer drive a nail through a piece of wood with his bare hands? He KNOWS that he can. How do the stranded last for weeks with little food, water, or chance for survival? They do not despair and KNOW they can survive. Mental toughness has its place in the gym, field, andarena, but also in every day life.

WARM UP

50 JRopes w/ 3/4"
5 Dbl KB Sqts w/ 2x16kg
10/10 Halos
3 Pumps

STRENGTH (w/in 35 min)

C&P 1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
         1,2,3,4,5
* all w/ 24kg

Ring Pull Ups 1,2,3,4,5
                      1,2,3,4,5
                      1,2,3,4,5
                      1,2,3,4,5

CONDITIONING

50,40,30,20,10 KBS w/ 32kg
10,20,30,40,50 Sledgehammer Chops w/ 8lb Hammer

* finished in 11:40:00
  

FUN DAY

ROUND 1 : WARM UP
1 - 5 MIN FOOT WORK AND STRETCHING

ROUND 2: HEAVY BAG
1 - 1/2 + KICKS COMBO x 1MIN
2 - PUSH UPS x 30SEC
3 - 1/2/3 + KICKS COMBO x 1MIN
4 - AIR SQTS x 30SEC
5 - ALL OUT x 2MIN

ROUND 3: BERTHA GROUND AND POUND
1 - G&P x 1MIN
2 - MB KNEES x 30SEC

REPEAT ABOVE X 3

ROUND 4: STICK DRILLS
1 - STICK DRILLS RIGHT x 1MIN
2 - PUSH UPS x 30SEC
3 - STICK DRILLS LEFT x 1MIN
4 - AIR SQTS x 30SEC
5 - DOUBLE STICK x 2MIN

ROUND 5: RECOVERY x 2
1 - 30 SEC PUMPS
2 - 30 SEC OH SQUAT (bar)
3 - 30 SEC WINDMIL LT (16kg)
4 - 30 SEC WINDMIL RT (16kg)
5 - 30 SEC FIRE HOSE WAVES (1-3/4")
6 - 30 SEC PUSH UP PLUS
7 - 30 SEC JROPE (3/4" rope)

COMMENTS

* Feel great today. The shoulders are nice and loose ready to take on 5 C&P ladders tomorrow.

HEAVY TGU DAY

WARM UP

50 JRopes
5/5 RKC Arm Bar

PRACTICE

Two 60D Lowe's Nail Bends

STRENGHT

5 Min Round X 3
18 total TGUs w/ 32 KG

CONDITIONING

VWC 15/15: 36 Sets of 7L7R w/ 16 KG

*HR B4 = 74

* HR After = 200

COMMENTS

* They posted the sign-up for the Feb. RKC. I have until October to get the discount.

I HAD A PIECE OF CHOCOLATE PIE TODAY

WARM UP

30 JRope
10 Goblet Squats
3 Pumps
* 3 Rounds

STRENGTH (w/ a 24kg w/in 30 min)

C&P 1,2,3,4
         1,2,3,4
         1,2,3,4
         1,2,3,4
         1,2,3,4

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

COMMENTS

* I opted to dow the VWC tomorrow b/c I had a doc's appointment to ge to today.

* Had a piece of celebritory Chocolate Pie, but more on that later.
                    

NEW PR'S TODAY

WARM UP

10 SWORD DRAWS
10/10 KALI DRILL
10 YSQUATS
3 PUMPS

PRACTICE

3 X 3 L/R Pistols

STRENGTH

AMRAP In 10 Min of 1/1 TGU w/ 27.4 Kg - Got 7L 6R total of 13 ( but did 14 to balance it out)

Bent two 60D nails today wrapped in Iron Mind blue wraps, then wrapped that in a towel as suggested by Jedd Johnson of Diesel Crew.

COCT - 5,3,2
COC1 - 3 x 2 L/R
COCT - 3x 5 L/R
8lb Hammer Lever 3 x 3

CORE

3 Rounds 30/10 Of - Spiderman Plank, MC Flex, Side Plank Lt, Side Plank Rt, Super Plank

COMMENTS

* In regards to the TGU, Jordan Vezina's The Corrections is a big help. My goal is to get 20 total get ups w/in 10 min w/ the 27.4kg. I got 12 last week and 13 this week.


* Bent two 60D nails for the first time today. I emailed Jedd Johnson today with some questions about my technique. Might have to purchase proff. bending nails. No too sure if the ones I got at Lowe's are considered bending material.

LABOR DAY...LIGHT DAY...GOTTA GO TO WORK DAY

WARM UP

10 Goblet Squats
3 Pumps
10/10 Halos

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

C & P's 1,2,3
             1,2,3
             1,2,3
             1,2,3
             1,2,3
Ring Pull Ups 1,2,3
                      1,2,3
                      1,2,3
                      1,2,3
                      1,2,3

CONDITIONING (w/ 27.4kg)

10 Min of 30 sec KBS / 30 sec Indian Club Recivery
                    
CORE

Planks Of Fury
                    

HEAVY PRESS AND PULL DAY

WARM UP

Joint Mobility
10/10 Halos
10 Goblet Squats w/ 16kg
3 Pumps

STRENGTH (w/in 35min)

C&P w/ 24kg - 1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4

Ring Pull Ups - 1,2,3,4,5
                        1,2,3,4,5
                        1,2,3,4,5
                        1,2,3

CONDITIONING

VWC - w/ 16kg 7/7 in 30 sets

COMMENTS

*I felt much stronger today than last week's heavy day, and I was able to complete more work in the given time. My form seems to be improving as well. I am staying tight throughout the clean and all the way through the press. My body was a little more resistant to fatigue this go round. I monitored my rest making sure not to get too mush or too little. I'm looking forward to next week's pressing days b/c I will try and top what I did this week.

* I'm really liking the ring pull ups. My rt thumb is no longer hurting. I think I need to install a better pull up bar. the one attached to the power rack SUCKS! I'm getting a higher volume of pull ups per session w/ the ladder pull ups than I did with the 'Fighter Pull Up' program, however I am completing fewer reps per week. I think this will help me get stronger with my pull ups w/o over training, which I feel like what was happening with the FP.
* Got 30 sets of 15/15 7/7 reps with the 16kg. My goal for next week is 35 sets. Today, I really concentrated on my over speed eccentrics and punching through the bell at the top of the snatch. both felt very good and I felt very fresh during this whole session.

Active Rest And Recovery...Plus A Little Fun Too.

[Even the "Big Guy" needs some rest...ok he THINKS he needs a lot of rest.]











Beating Inanimate Objects...Now That's My Idea Of Fun.

ROUND 1: 5 Min warm up consisting of foot work, stretch kicks, and dynamic stretching

ROUND 2: Heavy Bag Work
                   60 sec Punches
                   60 sec Kicks
                 120 sec Combos
                   30 sec Burpees
                   30 sec Jumping Jacks

ROUND 3: UFC Ground & Pound Bag
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run
                   60 sec Ground and Pound
                   90 sec Shoulder Carry Run

ROUND 4: Active Recovery Circuit x 2 Rounds
                  30 sec Pumps
                  30 sec Overhead Sqt w/ 45lb bar
                  30 sec Windmill w/ 16kg Lt.
                  30 sec Windmill w/ 16kg Rt.
                  30 sec Fire Hose Waves w/ 1.75"
                  30 sec Push Up Plus
                  30 sec Jumping Jacks

COMMENTS

* I am feeling great today so I decided to focus that energy towards a fun A.R. routine. I will start implementing these on my active recovery days depending on how I feel. I really miss being in my MMA class, so I figured there's a lot I can do on my own and still reap some of the same benefits, like improved conditioning, working technique, letting out aggression, burning some calories, etc.


* Afterwards, I felt alive. So, yes, this will be a part of my weekly routine. I'm still feeling the surge so I'm gonna take Jack to the dog park and let him let off some steam. Peace.

HEAVY TGU DAY

WARM UP:
Indian Club Drill
Pumps

STRENGTH:
Three 5 min Rounds of TGU w/ 32kg x 1/1 = 18 total for today

GRIP TRAINING:
COCT Warm Up - 5,3,2 LR
COC #1 - 3x2 LR
Hammer Lever - 3x3 w/ 8lb hammer
KB Crush Curls - 10,6,4 w/ 16kg

COMMENTS:
My goal for next week is 20 in 15 min w/ the 32kg.

MEDIUM PRESS AND PULL DAY 090209

WARM UP: 3 Rounds

10 Goblet Squats w/ 16kg
5 Push Ups Plus
3 Pumps

STRENGTH: W/ 24kg

C&P's 1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3,4
           1,2,3

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

CONDITIONING - "Swing And Rescue Suicides" (Dice Rolled 2 Rounds Today)

* 30 KBS w/ 16kg  - Sprint to the 24kg
* 20 KBS w/ 24 kg - Sprint back to the 16kg
* 30 KBS w/ 16kg - Sprint to the 32kg
* 10 KBS w/ 32 kg - Sprint back to the 16 kg
* 30 KBS w/ 16 kg

COMMENTS

* I got it the gym a little later than I wanted to b/c I didn't wake up till around 2pm and I was too hungry and groggy to workout right away.

* Still feeling a lot stronger w/ c&p the 24kg. today was a medium day, but I set the gymboss to 25:00. I wanted to see if I could get 5(1,2,3,4) w/in 25min. I started getting tired and my form was shaky around the 3rd rung of the 5th ladder so I stopped in hopes of conserving my energy for the Heavy Day on Saturday. The 24kg felt like the 32kg does to me now, when I first started using it. It is starting to feel lighter and lighter everyday. This give me hope in using the 32kg in my ladders someday.
* I'm taking a break from the 'Fighter Pull Ups' by going back to the ladder pull ups. I'll have to really pay attention to how I feel and gage program will help me increase my pull up numbers faster. I also did ring pull ups today to change it up a bit.
* I came up with "Swing And Rescue Suicides" earlier today. I liked it, but would much rather do it on football field or track. The driveway didn't give me enough room to get a good sprint going. I only did 2 rounds of this today, but will add a few more rounds the next time I do it. It's going to be a lung-buster. I watched the video a while ago and noticed that I need to develop a better hip snap and focus on flaring my lats and pulling my shoulder down.
* Tomorrow is heavy TGU day.

TGU DAY 090109

WARM UP: Indian Clubs

10 Kali Chamber Drills L/R
10 Sword Draws L/R
10 Y Squats

ARAP IN 10 MIN OF

TGU x 1/1 L/R w/ 27.4kg

- Got 12 today