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