Snatching to the Max...

As indicated in an earlier post, I just received and read Viking Warrior Conditioning by Kenneth Jay. This book is the definitive guide to VO2 Max and will become a staple of my conditioning program, especially leading up to the RKC in June. Workout looked like this:

Warmup: Pavel's DVD, Relax into Stretch (followed this DVD about 1 hour before workout); ETK wall squats, halos, and pumps.

Workout:

• Snatch 16k bell, 15:15 protocol
• Cadence = 7 reps/set each 15 seconds
• 30 sets = 210 snatches

Actually performed similar workout on Wednesday, March 18. Snatched 16kb bell using the 15:15 work/rest protocol with a cadence of 6/6 reps. Did 35 sets for the same total of 210 reps, however, tonight's training achieved the same results in less sets and less time.

I noticed my breathing got a little sloppy around 25 sets. Had to mentally re-focus on the work and the proper breathing pattern.

Oops! Missed Last Night's Training Post...

Last night I finished my workout and got really involved in some post-workout nutrition -- my wife made a big pot of beans and cornbread -- the cornbread is not really a staple of the Warrior Diet -- but it was really good! Being so involved in my post-workout nutrition, I forgot to post my workout. Oh well, here goes:

Warmup: Z-Health Neural Warmup; Joint Mobility (Hips & Hams); ETK wall squats, halos, pumps.

Workout:

• TGUs -- 3 + 3, 16k. Focus on fluid movement between phases...
• Clean and Press Ladders super set with BW Pullups -- (2 + 2) x 1, 2, 3, 4 C&P w/ 20k and SS with 2 x 1, 2, 3, 4 BW pullups...
• Double KB Front Squats -- 3 x 5 (2)16k
• One Arm Swings -- 5 minutes, 30:30 protocol, 16k bell = 100 swings right, 100 swings left for 200 swings

Cleans were very crisp and strong (with a couple of exceptions). Presses were strong when followed by crisp cleans. BW pullups were OK.

Additional Note: Finished reading Kenneth Jay's, Viking Warrior Conditioning -- it was finally delivered on Thursday. This is the definitive work on VO2 Max training and I learned that my earlier post (March 18) did indeed follow the VO2 Max protocol. Earlier today I developed a spreadsheet for planned progressions using this protocol. Based on this planning I plan a snatch test on May 10 with a goal of snatching the 20k bell 100 times in 5 minutes.

Night to Swing...

Simple workout tonight -- Swing the 20k bell 30:30 (30 seconds work/30 seconds rest) for 15 minutes. It looked like this:

Warmup: Z-Health Neural Warmup; Joint mobility work (hips); ETK -- wall squats, halos, pumps. Still putting focus on the "downward dog" portion of the pump which is creating "length" in my hamstrings and glutes -- can actually palm the top of my feet now. Next goal -- palm the floor! This will be an amazing feat by a beat-up, 53 year old...Time will tell...

Workout:

• Swings -- 20k bell, 15 minutes, 30:30 for 300 swings. Note -- my grip began to be compromised about 10 minutes in the workout...forearms were really pumped -- not sure why my grip was so challenged during this workout.

Beginning Max VO2 Protocol -- Really...

As indicated in an earlier post I learned much about the Max VO2 protocol from Jordan Vezina, RKC via posts on the DD Forum. What I learned is the Max VO2 protocol is all about volume. Since I was unable to achieve the minimum volume (50 sets of 6/6) using the 16k bell, I dropped to the 12k bell (no ego here!) to achieve the minimum of 5o sets. Tonight's training regimen went like this:

Warmup: Z-Health; Joint Mobility; ETK wall squats, halos, pumps

Workout: Max VO2 Protocol -- 50 sets of 6/6 using the 15/15 work/rest cycle, 12k bell -- 300 reps.

*Finished all 50 sets without any additional rests and finished strong...25 minutes of solid work with gas left in the tank. Next round of Max VO2 protocol will go for all 80 sets of 6/6.

Adding Cleans, Presses and Squats...

After a self-imposed hiatus from presses and squats (I went back to the ETK Program Minimum of TGUs and Swings) I decided it was time to re-introduce C&P and Squats into my training regimen. I was surprised that I was still able to press the 24k -- must be the TGUs! Tonight's regimen was a very simple press ladder, easy swing ladder and TGUs. I wanted to keep it "light" as VO2 Max is scheduled for tomorrow night. Tonight's workout looked like this:

Warmup: Z-Health Neural Warmup; Joint Mobility; ETK wall squats, halos and pumps

Workout:

• Clean + Press + Squat (1 + 1) x 1, 2, 3, 4, 5 with 20k bell. C&P + Sq each rep, i.e. 1 C&P + Sq = 1 rep, repeat other side. Cleans were very crisp, Presses and squats were strong...
• Easy 2H Swings -- 20k bell 1 x 10 + 1 x 20 + 1 x 30
• TGUs -- 3 + 3 with 16k bell
• Finish with Wrestler's Bridge and Foam Roller

Z, JM, and Arm Bars, etc...

Spent a lot of time tonight on extended warm-up, joint mobility and arm bars. It went like this:

• Z-Health;
• Joint Mobility with emphasis on sprinter lunges, cossack stretches, and pigeon stretches;
• ETK Warmup -- Wall squats, halos, pumps with an emphasis on the "prying" the pump;
• Arm bars: 2 + 2 with 12k bell -- shoulders needed this movement tonight

Preparation for grinds and TGUs tomorrow night.

Snatching the 24k...

Tonight's training regimen went as follows:

Warmup: Z-Health; Joint Mobility with emphasis on hip mobility -- spent a lot of time in the frog position prying followed w/ cossak (sp?) stretches. ETK warmup, i.e. wall squats, halos, pumps.

Workout:

• TGUs: 3 + 3 w/ 16k -- focused on strong, stable "high bridge" -- gettin' there...
• Swings: 1 x 20 w/ 32k bell to prepare for snatches
• Snatches: 7 minutes of 5 + 5 on the minute (OTM) = 70 snatches. This follows the Steve Freides protocol for passing the RKC Snatch test. I'm at level 3, which is adding volume with less rest. Working toward 15 minutes of 5 + 5 OTM.

Swinging the 32K --

Had a deep-tissue massage this afternoon -- it was awesome! My massage therapist (Josie) worked long on the traps and rhomboids -- Josie's the best.

Tonight's workout was as follows:

Warmup: Z-health neural warmup; hip mobility work; ETK wall squats, halos and pumps.

Workout:

Heavy swings (heavy for me!): 32kg bell, 10 sw "on the minute" for 15 minutes = 150 swings
Ab work: 4 x 3 hanging leg raises "party style"; followed by 2 x 8 power wheel roll-outs

NOTE: This is the most swings ever performed with the 32kg bell. That dude is heavy and really engaged the posterior chain (glutes and hams)...

Snatch Night -- VO2 Max Protocol -- Sort of...

After I first submitted this post I learned from other stronger, wiser KBers on Dragon Door. The VO2 max begins at 50 sets using the 15/15 protocol with a goal of reaching 80 sets. While I titled this workout as "VO2 max" it is not -- it is really just 35 sets of snatches 6/6 using the 15/15 protocol.

Since this was my first attempt I kept the training time to approximately 15 minutes. Tonight's training went like this:

Warm-up

• Z-Health neural warm-up;
• Joint Mobility;
• ETK wall squats, halos, pumps...NOTE: I have been focusing more on the "downward dog" position, i.e. staying in that position and attempting to extend the "stretch" before the pump. This has resulted in increased range of motion in my hips -- a good thing.

Work-out

• Snatch 16k bell using the :15/:15 protocol
• Cadence = 6 reps/set in 15 seconds
• Plan 30 sets = 180 snatches -- Actual 35 sets = 210 snatches

NOTE: This was my first attempt using the 15/15 protocol for the snatch. I'm a long way from 50 sets, much less the 80 set goal of VO2 max, but I feel like I could have done more. VO2 max is made for volume and I need a lot more -- but it's coming. Feel good with this workout -- looking forward to increased results.

Tonight -- TGUs...

Tonight's training was TGUs (Turkish Get Ups). The TGUs were performed very deliberate with a focus on Kalos Thenos (Beautiful Strength) form. I'm sure my TGUs are not quite beautiful strength, but proper form was my primary concern. Tonight's workout follows:

General Warmup:

• Z-Health Neural Warmup (with an added focus on hip mobility);
• ETK wall squats, halos, pumps

Specific Warmup:

• Arm bar (2 + 2) w/ 12k

TGU Workout:

• 5 + 5 with 16k
• 2 + 2 with 20k
• 1 + 1 with 24k

*NOTE: Need to work on High Pelvis to Bend...needs to be stronger and more stable. I plan to post a video for review and critque.

Pistols Need Work...

Took pictures today for my new blog and decided to take some pics doing a pistol. I am not able to do the pistol without a counter-balance weight, but I'm close. I don't have a problem in "street" shoes that have a small heel, but I can't quite get the pistol in "Chucks" or barefoot, but I'm close! Thought I would post a pic for possible critiques and suggestions. Definitely a work in progress...but, it's working!

Training Log

After I finished my first and extremely long post, I realized it was time to train. Tonights training program follows:

Warm-up:

Z-Health, Joint Mobility drills; ETK wall squats, halos, pumps

Workout:

Swings - 15:15 protocol for 15 minutes w/ 24k bell (averaged 10 sw each 15 sec.) = 300 swings

Finish with wrestler's bridge

From OKC to the RKC

Well, I finally did it! I registered to attend the RKC certification to be held June 12-14, in St. Paul, Minnesota. I have been training with kettlebells (off and on) for over a year and after reviewing my training progress it became evident that kettlebells provided the greatest return for time spent. As such, my training implement of choice is now the kettlebell.

I have been training with the kettlebell exclusively for about 4 months now (with some joint mobility and bodyweight exercises thrown in) and have experienced good progress. My thought process became -- "since I'm doing the work, go for the cert." This resulted in my registering for the June 12-14 RKC certification -- which is now only 89 days away. Hence, the purpose of this blog is to post my training regimen and track my progress. Hopefully, others will follow this blog and join in my journey from OKC to the RKC. Of course, any comments, questions, encouragement, and/or critiques of form, are welcome. Let the journey begin...

First, I need to provide my age, gender, height, weight and current fitness level:

• Age: My chronological age is 53 (as of Feb. 15).
• Gender: Male
• Height: 5'6" (almost)
• Weight: 60.5 kilos or 133 lbs
• Fitness level: Since I'm not a very big guy and my chronological age is "over 50" the new RKC snatch test requires 60 snatches with a 20k bell in 5 minutes. On 02/05/2009 I tested myself and was able to perform 60 sn, 20k, 4:05 -- RKC snatch test accomplished!

Second, I need to state the goals I want (need?) to achieve before the RKC certification, i.e. before June 12:

• Press: Goal is to press the 28k bell (close to 1/2 my bodyweight) at least once with each arm. Currently I can press the 24k at least once with each arm.
• Snatch: Goal is to snatch the 24k bell 80 times in 5 minutes. I am currently following The Party Line for Passing the RKC Snatch Test, by Steve Friedes http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=429 I just started Level 3 on Fridary (03/12/09) and did 5 + 5 snatches "on the minute" for 5 minutes (50 sn/5 min). I plan to increase time by 2 minutes per week until April 16, which should be 5 + 5 snatches "on the minute" for 15 minutes for a total of 150 sn. I plan to test again after reaching this benchmark.
• Increase work capacity: Perform thousands of swings, high-pulls and snatches before the RKC.
• Perfect form: Employ the use of video and other RKCs to assess my form -- primarily for the TGU -- an awesome move.

Third, a big "THANKS" to Dustin Rippetoe, RKC II http://wayofstrength.com/, http://www.youtube.com/user/WayofStrength for his assistance with proper form, his simplicity of instruction and motivation. I'm sure I will be seeing more of Dustin as the RKC date approaches.

Let the journey begin...

"It is good to have an end to journey toward; but it is the journey that matters, in the end." Ursula K. Leguin