Tonight's Training -- How "bout some Squats

Today was a busy day. My daughter and son-in-law have decided to start using kettlebells. So, they came over this morning for their first training session. We focused on the swing and the TGU and they committed to work the Program Minimum for the next 30 days. Of course, their training session required me to perform several swings and TGUs. As such, I did not include the swings and TGUs in tonights training schedule. Tonight's training was squat-focused and went like this...

Warmup: Z Health Neural Warmup; Joint Mobility (Several Relax into Stretch movements focusing on hips and deep squat mobility); ETK wall squats, halos, pumps (with Inch worms added); Windmills (2 x 3 + 3)...

Workout: Two times through the following circuit...

• C&FS -- Double 16kg x 5
• C&P -- Double 16kg x 5
• C&FS -- Double 16kg x 5
• Snatch -- 24kg x 8 + 8 (w/ 1 Hp [1 + 1] at the beginning of each set)
• C&FS -- Double 16kg x 5

Last Night -- Press Night

Last night's training schedule required presses. After Friday's training session I was still a little tired and maybe a little "tweaked", i.e. I just felt tight all over. So I started the day with extra joint mobility work and the a longer than usual warmup before my training session. Last night's training went like this...

Warmup: Z Health Neural Warmup; Performed Scott Sonnon's DVD Ageless Mobility; ETK wall squats, halos (2 x 5 + 5 w/ 12kg), and pumps; Windmills (2 x 3 + 3 w/ 12kg)...

Workout: Two times through the following circuit...

• C&P -- 16kg x 5 + 5
• TGU -- 16kg x 3 + 3
• C&P -- 16kg x 5 + 5
• C&FS -- 24kg x 5 + 5
• C&P -- 16kg x 5 + 5
• Swing -- 20kg x 20
• C&P -- 16kg x 5 + 5
• Snatch -- 24kg x 8 + 8 (1 Hp, r & l at beginning of each set)
• C&P -- 16kg x 5 + 5

Nice workout. Felt strong throughout, which was a relief since I felt so tired and "tweaked" before the long warmup. I will continue to use the 24kg bell for snatches since I want to experience the feel of the weight of the 24kg bell. Why? Because, if it goes well at the RKC, I would like to start training for a TSC competition...Hmmmm?

Last Night's Training: More Double Kettlebells...

Last night was swing-focused training and I decided to perform more double kettlebell work with kettlebells heavier than I have ever used -- doubled that is. Training went like this...

Warmup: Z Health Neural Warmup; Joint Mobility work; Windmills (2 x 3 + 3 w/ 16kg); ETK wall squats, halos, pumps.

Workout: One time through the following circuit...

• Swings -- Double 16kg x 20
• C&P -- Double 20kg x 5
• Swings -- Double 20kg x 15
• C&FS -- Double 20kg x 5
• Swings -- Double 20kg x 15
• TGU -- 16kg x 3 + 3
• Swings -- Double 20kg x 15
• Snatch -- 24kg x 5 + 5 (started each side with one highpull)
• Swings -- Double 16kg x 20

This circuit was really intense. I was not expecting the double 20kg work would have such an effect. Nice workout...I think!

Wednesday's Training -- Tardy to Post...

I'm a bit tardy posting Wednesday's training session. It could be that I was a bit disappointed in my effort...I planned/hoped to snatch the 20kg bell 100 times in 5 minutes. I fell woefully short (only 80!), but still plenty of "cushion" to pass the RKC snatch test. Training went as follows...

Warmup: Z Health Neural Warmup; Joint mobility work (hips and low back focused); ETK wall squats, halos, and pumps. Wall squats and pumps were bodyweight only. Halos 1 x 5 (l + r) x 12kg and 1 x 5 (l + r) x 16kg. Also added windmills to my warmup: 2 x 3 (l + r) x 16kg.

Workout: Snatch test -- 5 minutes with 20kg x 80 reps. Note: I had built myself up with such anticipation for this workout that I may have had an "adrenaline dump" before I started. Also, as a result of mVO2 workouts my first reps were way too fast and I had to remind myself to breath and struggled to find the right cadence. While I have the numbers to easily pass the RKC snatch test, I really want to do 100 snatches in 5 minutes. My tentative plan is to repeat this effort on Monday, June 1, but I'll evaluate the effect of my weekend training, which starts this evening with KB swings -- I'm looking forward to this workout!

Keepin' it Simple...Squats and Only Squats

Last night's schedule was squat focused training. So, what did I do -- I squatted. It was a really simple (not easy!) training program of double 16kg bells and squatting for 10 sets of 5. Training went like this...

Warmup: Z health neural warmup; joint mobility (focused on cossack stretches and hip openers); ETK wall squats, halos, and pumps. Also added 2 x 3 (r + l) windmills w/ 12kg bell and figure 8's.

Workout:

• Clean and Front Squat -- 2 x 16kg for 10 x 5

Note: Strong throughout with attention paid to form, i.e. crisp double cleans and staying tight during the descent an ascent -- pinched glutes at the top. After the workout I should have added double 20kg bells for a few of the early sets.

Pressin' and Pullin'...

Due to family being in for the Memorial Day weekend I tried to get my training session in earlier. I was concerned after my last workout how awkward the 24kg bell felt during the snatch exercise. Since I changed to the mVO2 from the Steve Friedes protocol (see earlier posts), I have not snatched the 24kg bell in a while. Since the 24kg bell felt awkward and "heavy" in my last workout, I decided to add a 10 minute finisher with a sequence of swings, highpulls, snatch (r + l) "on the minute." I love this sequence as (for me) it moves the emphasis from the snatch proper back to where it belongs -- a powerful hip snap. My training session went like this...

Warmup: Z Health Neural Warmup; Joint mobility moves; ETK wall squats, halos, pumps (really worked the "downward dog" position to loosen the hips); windmills (2 x 3, r + l with 16kg); Figure 8's

Workout: Press Ladders superset with Pullup Ladders...

• Press Ladder -- 5 x 1, 2, 3, 4 with 20kg bell
• Pullup Ladder -- 5 x 1, 2, 3, 4 with BW
• Finisher -- Sw, Hp, Sn sequence (r + l) with 24kg bell "on the minute"

Notes: Presses felt strong throughout. I haven't done pullups since starting the Brett Jones How to Prepare for and Pass the RKC. Although bodyweight only pullups, I felt strong throughout. The Sw, Hp, Sn sequence "finisher" was fun...it was good to snatch the 24kg bell again and this sequence was a good reminder of the importance of a powerful hip snap.

Friday's Training...Swings

I wanted to perform the following swing-focused training session with slightly heavier bells. I was disappointed in my effort. The weight wasn't heavier than what I have lifted before, but, for some reason, I felt strong performing the excerces, yet felt "gassed" between exercises! The training went like this...

Warmup: Z Health Neural Warmup; Joint Mobility (hip focus); ETK wall squats, halos, pumps.

Workout: Only one time through the following circuit...

• Swing -- 24kg, 10r + 10l +102h
• C&P -- 20kg, 5 + 5
• Swing -- 24kg, 10r + 10l +102h
• C&FS -- (2) 20kg, 5
• Swing -- 24kg, 10r + 10l +102h
• TGU -- 16kg, 2 + 2
• Swing -- 24kg, 10r + 10l +102h
• Snatch Ladder -- 24kg, 1, 2, 3, 4, 5 = 15 left and 15 right
• Swing -- 24kg, 10r + 10l +102h

I need to evaluate my training program...I hope I'm not going backwards!

The "Hits" Just Keep Coming...mVO2 and a Separated Rib!

Yesterday and last night's training was really interesting as I had a slight pain in my posterior thoracic area all day. Fortunately, I had a scheduled appt. with my Chiro. OK...So, now that I have somewhat recovered from the spasm in my left glute, my Chiro says that I now have "slightly" separated ribs (3 in the T-spine area). I have had this malady on-and-off since my days as a jockey, but I certainly don't need this now! Oh well, after a minor adjustment and the application of more kinesio tape I decided to stick with my training schedule, which required the mVO2 protocol. I decided to stop short of the planned 40 sets due to my rib issue. The workout went like this...

Warmup: Z health neural warmup; abbreviated joint mobility focused on hips and shoulders; ETK wall squats, halos, and pumps. Also added a couple windmills on each side with a 12kg bell.

Workout: mVO2 -- 16kg bell, 30 sets of 7/7 reps, :15:15 work/rest = 210 sn in 15 minutes.

At the start my cadence was a little slow as I was hitting the 7th snatch just after the beep of the Gymboss, but I soon found my rhythm and the bell seemed to rise really well. I felt strong at 30 sets and could have/should have (?) continued.

Double Kettlebells...

Last night was squat night. It has been a few weeks since performing double kettlebell work, so I thought it was time to do it again. Last night's training went like this...

Warmup: Z Health Neural Warmup; Joint Mobility and Pavel's "Stretching" seminar (1st DVD on the squat); ETK wall squats, halos, pumps...

Workout: Twice through the following circuit --

• C&FS -- Double 16kg x 5
• Swing -- Double 16kg x 20
• C&FS -- Double 16kg x 5
• C&P -- Double 16 kg x 5
• C&FS -- Double 16kg x 5
• TGU -- 16kg x 2 + 2
• C&FS -- Double 16kg x 5
• Snatch -- 20kg x 10 + 10
• C&FS -- Double 16kg x 5

Note: Good training session. Double KB work went very well...cleans were crisp and felt strong throughout. Only 26 more days until the RKC! I hope I'm ready!?!?

Pressing Ladders...

Last night's training schedule was focused on pressing -- so, I focused on pressing, i.e. I decided to perform a pressing ladder sequence rather than the typical set/rep sequence. Training went as follows...

Warmup: Z health neural warmup; Joint Mobility (focus on spine and hips); ETK wall squats, halos, pumps...

Workout: One time through the following circuit...

• C&P Ladder*: 20kg, 4 rungs w/ ~15-30 second rest between rungs
• TGU: 20kg, 2 + 2
• C&P Ladder*: 20kg, 4 rungs w/ ~15-30 second rest between rungs
• C&FS: 20kg, 5 + 5
• C&P Ladder*: 20kg, 4 rungs w/ ~15-30 second rest between rungs
• Swing: Double 16kg, 15 reps
• C&P Ladder*: 20kg, 4 rungs w/ ~15-30 second rest between rungs
• Snatch: 20kg, 10 + 10
• C&P Ladder*: 20kg, 4 rungs w/ ~15-30 second rest between rungs

Note: Performed 5 pressing ladders w/ 4 rungs per ladder for a total of 50 presses per side, or 100 presses. Had to focus on form for the last rungs on the last ladders, i.e. lost tension, especially in the glutes. But, overall solid...Double 16kg swings went well, but it still feels awkward having such a wide stance.

*A clean and press ladder with 4 rungs is perfomed as follows: Clean and press the kettlebell with the left hand once, change hands and clean and press the kettlebell once with the right hand once. Set the KB down and rest -- that is 1 rung on the first ladder. Then Clean and press the KB 2 times with the left hand (recleaning the KB each time), change hands and clean and press the KB 2 times with the right hand -- that completes 2 rungs on the first ladder. Repeat until 5 ladders with 4 rungs are complete.

Justa' Swingin'...

On the mend (I hope) from a lost week of training. I experienced a severe muscle spasm in my left glute (piriformis?) and I think my fitness level has suffered a little. Last night's scheduled training session focused on the kettlebell swing. Training went like this...

Warmup: Z health neural warmup; Abbreviated Joint Mobility work (focus on hip circles); ETK wall squats, halos, pumps...

Workout: 2 x's through the following circuit...

• Swing: 24kg x 10 (2h) + 10 (l) + 10 (r)* = 30 swings
• C&P: 20kg x 5 + 5
• Swing: 20kg x 10 (l) + 10 (r) + 10 (2h) = 30 swings
• C&FS: 20kg x 5 + 5
• Swing: 20kg x 10 (l) + 10 (r) + 10 (2h) = 30 swings
• TGU: 16kg x 2 + 2**
• Swing: 20kg x 10 (l) + 10 (r) + 10 (2h) = 30 swings
• Snatch: 20kg x 10 + 10
• Swing: 20kg x 10 (l) + 10 (r) + 10 (2h) = 30 swings

Thoughts on training session: For some reason I struggled through the second circuit...my breathing seemed sloppy, but my form was solid. First circuit rest was 30-45 seconds between exercises with 2 minute rest between circuits. Second circuit rest increased to 1 minute (ugh!). However, performed 300 swings.

C&P = clean and press; C&FS = clean and front squat; TGU = Turkish Get-Up

*Started with 24kg and the pattern noted. The pattern was very awkward, especially with the 24kg bell. Reduced weight to 20kg bell and changed the pattern that made a lot more sense (duh!)

**TGU felt much stronger and stable -- no need to worry -- they seemed spot-on!

Back to the Max, almost! Last Night: mVO2

Working my back from the spasm in my left glute, so I did not want to get "smoked" from performing my regularly scheduled mVO2 training session. As such, I backed-down the reps to 6/6 and stopped at 15 minutes. Training went like this...

Warmup: Z Health Neural Warmup; Extra Joint Mobility work on the hips; ETK wall squats, halos, and pumps

Workout: mVO2 -- 16kg, :15/:15 at 6/6 for 15 minutes = 30 sets or 180 reps

Note: Not a lot of work compared to prior mVO2 training sessions, however, I intentionally kept it "light" and "easy" to see how my body (hips) respond. I was surprised that I had a lot left in the tank and almost went further, but I stuck with the plan. Body recovered nicely. So, after a day off (with lots of JM work), I will get back to my weekend workouts...

I'm Baaack...Sort of

I haven't posted in several days because I haven't trained in several days (ugh!). As noted in the post of 3 May, I referenced feeling "tight" all day. I woke-up 4 May with a "slight" pain in my left glute (gluteus medius). Since this was a scheduled day-off I didn't worry about it much. I woke-up 5 May with a "stabbing" pain in the same left glute, but through some light joint mobility movements I made it to work and the pain (sensation) subsided, but never went away. On 6 May the same stabbing pain, but worse. Went to my Chiro and after some electrical impulse, stretching, "adjusting", acupuncture, etc. the pain subsided, but not much. On 7 May the stabbing sensation was so severe I took a day off work and revisited my Chiro for another round of treatment -- this time it was much better. He applied some kinesio tape and sent me on my way. I consulted the Dragon Door forum and Jordan Vezina, RKC replied immediately about his "crazy tight" piriformis. He recommended a couple of movements and stretches, which really helped -- I love the DD forum.

It has been a week since my last training session and I am beginning to panic as the RKC is only 30 days away. So, last night's training plan was to perform a few TGUs and if I felt OK, I planned to do a few "light" snatches. Training went like this...

Warmup: Z Health Neural Warmup; Maxwell's JM (spine focused); and ETK wall squats, halos, and pumps -- this warmup took about 30 minutes, but was worth the time.

Workout:

• TGUs -- 16kg, 5 + 5*
• Mini Snatch Circuit -- 16kg: Sw, Hp, Sn - 1 + 1; 20kg: Sw, Hp, Sn - 2 + 2; 24kg**: Sw, Hp, Sn - 3 + 3 x 2

Sw = Swing, Hp = High Pull, Sn = Snatch

*Note: TGUs felt unstable, i.e. my shoulder stabilizer muscles seemed to shaky and had to work hard during the movement.

**Note: I wanted to "feel" the weight of the 24kg bell, since I haven't touched a kettlebell in a week. I was pleased with the effort, i.e. the 24kg bell did not feel "heavy".

After this "training" session I feel encouraged and will get back on schedule and perform the mVO2 protocol tonight.

Squats...

Tonight's training schedule was a focus on squats. I had felt "tight" most of the day, so took time to follow Pavel's Relax into Stretch and SuperJoints DVDs before my workout. The training session went like this...

Warmup: Followed portions of Pavel's Relax into Stretch and SuperJoints DVDs; ETK wall squats, halos, and pumps...

Workout: Two times through the following circuit...

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

Last Night's Training...

Forgot to post last night's training schedule. It was time for presses and went like this...

Warmup: Z Health Neural Warmup; some Joint Mobility work; Windmills (2 + 2)...I had largel forgotten the benefit of windmills and decided to add some windmills to my warmup and training; 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 -- 16kg x 20
• C&P -- 16kg x 5 + 5
• Snatch Ladder/Pyramid--16kg x 1, 2, 3, 4, 5, 4, 3, 2, 1 (r + l)*
• C&P -- 16kg x 5 + 5

*Note: 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...Did a total of 100 snatches during this training session. Also, practiced "breathing ladders" during this session -- worked well, but noticed my breathing cadence got sloppy during later reps, hmmmm(?)

Focus on Swings...

Today's workout starts the weekend workouts and is focused on the Swing. As indicated in an earlier post, I am trying to make this weeks workouts light. Training went as follows:

Warmup: Z Health neural warmup; Joint Mobility; ETK wall squats, halos, windmills (2 + 2) and pumps

Workout: Two times through the following circuit...

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

*Rest 30 seconds between exercises and 2 minutes between circuits.

Note: Workout went well -- I seemed to have a lot left "in the tank" at the end. Anxious to see how a light week works in this schedule.