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