"Easy" MVO2 Snatch Night...

Trying to make this week an "easy" week, so I started with an "easy" round of MVO2 Snatches -- of course the MVO2 protocol is ever "easy!" Tonight's training went like this...

Warmup: Z Health Neural Warmup; Joint Mobility (focus on loosening up the hips); Windmill (2 + 2); ETK wall squats, halos, pumps

Workout: MVO2 -- 16kg; 7/7 reps; 15:15; 27 sets*

*I originally planned to do 15 sets, but felt so good I kept going and quit at 27 sets with more "in the tank." This was a boost to my confidence as I struggled the last two MVO2 sessions -- really struggled -- to the point that I was becoming anxious about my fitness level. Much improved tonight and I feel back on track -- good training session!

Yesterday's Training: Squat Focus...followed by a Long Trip

Trying to follow the weekend workout protocoal from the Brett Jones article, How to Prepare for and Pass the RKC, and yesterday's training focused on squats. However, business required a 4.5 hour road trip to Guymon, Oklahoma. So, I trained earlier than normal and got in my car and drove (and drove, and drove) -- not good after squat training! Glutes (hips) really tight this morning -- even after some Z, JM and light stretching -- I need a day off...

Since I was pressed for time I only performed one circuit of the following:

Warmup: Z Health Neural Warmup; a little Joint Mobility; ETK wall squats, halos, and pumps...

Workout:

• Clean & Front Squat -- 20kg x 5 + 5
• Swing -- 20kg x 20 reps
• Clean & Front Squat -- 20kg x 5 + 5
• Clean and Press -- 16kg x 5 + 5
• Clean & Front Squat -- 20kg x 5 + 5
• TGU -- 16kg 3 + 3
• Clean & Front Squat -- 20kg x 5 + 5
• *Snatch Ladder/Pyramid -- 16kg x 1, 2, 3, 4, 5, 4, 3, 2, 1 (r and l)
• Clean & Front Squat -- 20kg x 5 + 5

*Snatch ladder/pyramid sequence: Snatch once w/ left, switch, snatch once w/ right, switch, snatch twice with left, switch, snatch twice with right, etc. Follow this sequence up the ladder for 5 snatches with each hand and then return down the ladder in the same sequence for a total of 50 snatches -- with no rest. This was my first time to try this protocol and I really like it...

C & P Training...

Tonight's training was similar to last Sunday -- Clean and Press focused. Since I helped move some furniture today, I didn't feel sharp for this workout. But, it went well! Training went like this...

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

Workout: Two times through the following ciruit...

• C&P -- 16kg x 5 + 5
• TGU -- 12kg x 3 + 3
• C&P -- 16kg x 5 + 5
• Double Clean and Front Squat -- (2)16kg x 8 + 8
• C&P -- 16kg x 5 + 5
• Double Swings -- (2)16kg x 20
• C&P -- 16kg x 5 + 5
• Snatch -- 16kg x 15 + 15
• C&P -- 16kg x 5 + 5

Training session went well, however, I still felt a little tired as I didn't seem to recover as quick. Added some double KB work to provide more intensity. I will make next week a light week for recovery.

Last Night's Training...Swing focused

Last night's workout followed the same format as last Saturday. However, I felt a little tired going in to last night's training, so I backed off on swings -- not in number, but in weight, i.e. the 20kg vs. the 24kg used last week. Also, I increased the number of C & FS to 8 vs. 5 from last week (I still want to maintain a certain intensity). It went like this:

Warmup: Z Health neural warmup; Joint Mobility; ETK wall squats, halos, and pumps

Workout: Two times through the following circuit...

• Swings -- 20kg x 20
• C&P -- 20kg x 5 + 5
• Swings -- 20kg x 20
• Clean and Front Squat -- 20kg x 8 + 8
• Swings -- 20kg x 20
• TGU -- 16kg x 3 + 3
• Swings -- 20kg x 20
• Snatch -- 20kg x 10 + 10
• Swings -- 20kg x 20

*30 - 45 second rest between exercises with a 2 minute rest between circuits.

Not satisfied with my last two workouts. Seem a bit sluggish, tired. Since tonight's workout will be focused on the C&P I may back off and use the 16kg for presses, snatches and the 12kg for TGUs. But, to keep the intensity up, I may use the 24kg bell for swings...I've got to remember to listen to my body -- not every training session has to be "smoked."

Max VO2 to "Min VO2"...Disappointing Results

Tonight's training schedule was another round of MVO2. My plan was to do 50 sets, 16kg, 7+7, 15/15 protocol...I didn't get close. I ended up with another MVO2 of 40 sets, 16kg, 7+7 15/15 protocol, but I had to add two "cheater" rests of 45 seconds each. It seems that I am going backward -- not forward...Workout went like this:

Warmup: Z Health Neural Warmup; Hip mobility moves; ETK wall squats, halos, and pumps

Workout: VO2 Max workout

• Plan: 16kg, 50 sets, 7+7, 15/15 protocol
• Actual: 16kg, 4o set, 7+7, 15/15 protocol with 2 additional 45 second rests (ugh!)

What Next: Disappointed with the results of tonight's workout. My plan was to up the intensity this week and make next week a "little" lighter. For now I am going to stick with my plan. Tonight just may not have been "the" night to do MVO2...I'll know next week. I'm not going to panic (yet!) as I am still on track for a successful RKC cert.

Tonight's Focus -- Squats...

Continue the Brett Jones, How to Prepare for and Pass the RKC protocol by performing Workout #3 -- which is a focus on squats. Since I was out of the office the end of last week I was way behind and worked late. As such, I was pressed for time. So, I only did one ciruit, but used double kettlebells to increase the intensity. Also it was really good to practice double KB lifts. The workout went like this:

Warmup: Z Health Neural Warmup; a little Joint Mobility; ETK wall squats, halos, and pumps...

Workout:

• Double Clean & Front Squat -- (2)16kg x 5 reps
• Double Swing -- (2)16kg x 20 reps
• Double Clean & Front Squat -- (2)16kg x 5 reps
• Clean and Press -- 24kg x 3 + 3 alternating...Used the 24kg bell to focus on proper tension in the press. While I have pressed the 24kg in the past I never pressed it more than once. I was surprised that the 24kg went up much easier than expected -- had more in the tank, but did not want to "push-it" or approach anything resembling "failure."
• Double Clean & Front Squat -- (2)16kg x 5 reps
• TGU -- 16kg 2 + 2
• Double Clean & Front Squat -- (2)16kg x 5 reps
• Snatch -- 20kg x 10 + 10...I was really encouraged as the 20kg seemed to go up much easier -- it felt like the 16kg!
• Double Clean & Front Squat -- (2)16kg x 5 reps

Finally Up to Date on Posts...

Tonight's training was Clean and Press focused. Again, this was taken from Brett Jones' How to Prepare for and Pass the RKC. Training went like this...

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

Workout: Two times through the following ciruit...

• C&P -- 16kg x 5 + 5
• TGU -- 16kg x 2 + 2
• C&P -- 16kg x 5 + 5
• Clean and Front Squat -- 16kg x 5 + 5
• C&P -- 16kg x 5 + 5
• Swings -- One armed swings, 16kg x 15 + 15
• C&P -- 16kg x 5 + 5
• Snatch -- 16kg x 15 + 15
• C&P -- 16kg x 5 + 5

Post for Saturday, April 18

Saturday's training was a swing focused workout from Brett Jones', How to Prepare for and Pass the RKC. Training schedule looked like the following:

Warmup: Z Health neural warmup; Joint Mobility; ETK wall squats, halos, and pumps;

Workout: Two times through the following circuit...

• Swings -- 24kg x 20
• C&P -- 20kg x 5 + 5
• Swings -- 24kg x 20
• Clean and Front Squat -- 20kg x 5 + 5
• Swings -- 24kg x 20
• TGU -- 16kg x 2 + 2
• Swings -- 24kg x 20
• Snatch -- 20kg x 10 + 10
• Swings -- 24kg x 20

Friday, April 17

Had a wonderful opportunity to get a light workout in and a form check by B.J. Bliffert at his gym, Full Throttle Athletics, Frisco, Texas fullthrottleathletics.com. B.J. checked my form on the six skills to be demonstrated at the June RKC. He was very encouraging and found a couple things to "pick-on" which was very appreciated. B.J. is a great guy and a quality instructor. He provided several pointers for "gettin' through" the RKC cert. Some of the things we worked on are as follows:

• Swings: Should could be "packed" a little more; practice overspeed eccentrics; and it is acceptable to "fold" more...
• TGU: Keep a "high" sternum...
• Clean: Very solid -- stay tight...
• Press: Maintain tension -- pay attention to breathing pattern; bicep could be a little behind ear...
• Squat: Very solid -- knees tracking with feet; maintain tension...
• Snatch: Very solid -- nothing to correct

The time spent with B.J. was very productive and worth the visit. Thanks, B.J.

Several Posts Behind...Post for Thursday, April 16

It has been several days since my last post and it is time to get caught up. On Wednesday, April 15, I traveled to Dallas for a professional seminar on Thursday. I spent too much time sitting! The 4 hour drive on Wednesday and then all day Thursday in the seminar -- this left me stiff and tired. I decided to go to the Y next to my hotel and loosen-up and do a little training. Thursday's training went like this...

Warmup: ZHealth neural warmup; Joint Mobility with extra cossack stretches; ETK pumps...
Workout: Superset pullups with pushups...3 circuits of the following:

• 1A Pullups BW x 5
• 1B Pushups BW x 10

Not much of a workout -- but it was better than nothing...

Snatch Test...

I did not post last night, but I continued to work on joint mobility and flexibility as I have felt really tight and tired since Friday. I followed Pavel's SuperJoints DVD.

However, tonight I planned to perform the RKC snatch test. For my age and weight I must snatch the 20kg bell an equal number of times as my weight in kilograms (133/2.2 = 60.45), i.e. I must snatch the 20kg bell 60xs in 5 minutes. My training went like this:

Warmup: Z health neural warmup; joint mobility with a focus on my hips; ETK wall squats, halos, and pumps. Finally felt loose after pumps.

Workout:

• TGUs 2 x 2 w/ 16kg;
• Swings -- 1 x 20 w/ 28kg;
• Snatch Test -- Planned: 100 snatches w/ 20kg in 5 minutes; Actual: 80 snatches w/ 20kg in 5 minutes.

Final thoughts:

First, I have more than enough snatch capacity to pass the June RKC. However, I plan to work the snatch at least once per week and try to reach 100 snatches in 5 minutes before the RKC.

Second, my snatch capacity will allow me to safely incorporate more skill moves and work to increase my strength and endurance. I plan to schedule these type of workouts on successive days being Friday, Saturday and Sunday in an attempt to mimic the RKC schedule.

Movement Matters...

Tonight's training activity centered around Joint Mobility with a focus of opening the hips and the following Pavel's Resilient DVD. After MVO2 on Thursday, I took Friday off and worked on GTG bodyweight drills on Saturday -- nothing strenuous, but with a focus on tension and glute activation drills, which resulted in an easy weekend (which I probably need right now).

Another Round of Max VO2 (Ugh!)...

I had the chance to work with Dustin Rippetoe (RKC II) again yesterday. We met in a local park and the basic skills of the RKC were evaluated, i.e. squat, snatch, press, TGU, clean, swing. As usual nothing escaped Dustin's eye and he provided a couple of tips to make my snatch stronger, TGU better, and double swings more solid in the knees. RKC Hardstyle is always a work in progress -- always seeking that perfect rep. However, he commented that all skills are very solid and any points of correction were just "picky."

The weather in the park was horrible -- winds were blowing over 30 mph with gusts over 60 mph! There was a lot of dust and pollen in the air, but I didn't notice any side-effects until I got home. My nose was really "stopped-up" -- which I couldn't afford since my training schedule required another round of MVO2! So, I irrigated my nose with saline (which is disgusting, but effective) and waited about 30 minutes in hopes of breathing better.

For this round of MVO2 I planned to do 39 sets of 7/7 reps, 15/15 with the 16kg bell. It went like this:

Warmup: Shorter warmup since I had been working with Dustin -- Z Health Neural Warmup; Joint mobility drills; ETK wall squats, halos, pumps -- focused on pumps and shoulder drills in preparation for MVO2

Workout:

• Plan -- 16kg bell, 39 sets of 7/7 with 15/15
• Actual -- 16kg bell, 35 + 5 sets of 7/7 with 15/15 + 30 seconds, i.e. at 35 sets I "cheated" and took and extra 30 second "breather" -- my muscles weren't smoked and my form seemed good -- I just ran out of air! I hope this was the effect of inhaling too much dust and pollen earlier in the day...I hope!
• Result -- 280 total snatches with a 30 second "cheater."

Final comment -- I still have a long way to go and June's coming!

Skills Practice...

Only 65 more days until the RKC certification in St. Paul, MN. That is not long, so I need to continue to practice the basic skills expected at the RKC. Tonight's training regimen focused on those skills and went like this:

Warmup: Z-Health; Joint mobility; Pavel's Super Joints; and ETK wall squats, halos and pumps. This was a long warmup but I felt like my body needed it...

Workout:

• TGUs -- 3 + 3 w/ 16 kg
• Cleans -- 2 x 5 w/ 16kg; 2 x 5 w/ 20kg; 2 x 5 w/ 24kg
• C&P Ladder superset with Bodyweight Pullups -- 1 x 1, 2, 3, 4 w/ 20kg
• Double Front Squat -- 2 x 5 w/ (2)16kg
• Double Swings -- 5 x 20 w/ (2)16kg and 1 min rest between sets = 100 swings

Note: This was the first time to perform double swings. Double 16kg swings equals 32kg, however, the effect of double swings with the 16kg is much more intense than swinging a 32kg bell. Need to incorporate more double KB work between now and the RKC.

Snatching the 24kg...

After a few rounds of VO2 Max protocol, I wanted to return to snatching the 24kg bell. As indicated in an earlier post I had been 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. So tonight's training looked like this...

Warmup: Z-Health Neural Warmup; Joint Mobility portion of Super Joints; ETK wall squats, halos, pumps.

Workout:

• TGUs -- 16kg 2 +2
• Swings -- 32kg 1 x 20
• Snatches -- 24kg, 5 + 5 "on the minute" for 10 minutes = 100 snatches

Note: At minute 9 lost focus and had a form break, but recovered nicely to finish relatively strong. After this workout I am glad I worked with the 24kg for a round of snatches. Snatching the heavier bell seems like a necessity between now and the June RKC. Will return to the 16kg and VO2 Max on Wednesday.

Tonight's Training -- Another Round of VO2 Max...

Prior to tonight's training session I didn't feel like I was 100% -- just a little "off." However, my VO2 Max Progression required another round of VO2 Max (16k @ 7/7 for 35 sets). So, I "sucked it up" and performed the required training anyway. I should have listened to my body! I was disappointed -- I had form break at 25 sets and realized I was totally "smoked." Workout looked like this:

Warmup: Z Health; ETK wall squats, halos, pumps

Workout: VO2 Max Protocol -- Plan 16k, 7/7, 15:15, 35 sets; Actual 16k, 7/7, 15:15, 25 sets.

Note: I had a chiro appt. last Friday and a check of my renal gland indicated more than usual stress, i.e. potential overtraining. That may be the cause of tonight's disappointing results. Plan to back-off for the rest of this week and attempt the VO2 Max again on Sunday.

Last Night's Workout...

Got busy and did not post last night's workout, so here it is:

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

Workout:

• TGUs -- 16k 6 + 6; 20k 1 + 1
• Double Front Squats -- (2) 16k 3 x 5
• Abs -- Hanging leg raises "Party" style 3 x 4; Power Wheel rollout 2 x 8

Nice work with TGUs. High pelvis is feeling much stronger and more natural. After double front squats the glutes felt really smoked, which was a surprise as this is typical squat protocol for me.