Quick C&P Practice...Moderate Day

Last night was a planned dinner with friends so my training time was (supposed to be) earlier than normal. When my warmup was complete I received a call from a client -- and I always want to provide my clients with the best service, so I took the call. However, the call lasted longer than anticipated so my training time was shortened, i.e. I did not perform the planned swings...Oh well, it looked like this:

Warmup: Z Health Neural Warmup; Trinity; Windmills (2 x 3 + 3)

Workout: Moderate C&P/Pullup day following the ETK ROP...C&P superset with Pullups

• C&P -- 24kg x 5 Ladders with 2 rungs (24kg x 5L x 1, 2 + 1, 2)
• Pullups -- BW + 4kg x 5 Ladders with 2 rungs

Last Night -- Practice Night

No warmup last night...just a few Z-Health joint articulations. Most of my limited activity was purely practice.

• Practice "Heavy" Cleans: 24kg x 1 x 5 + 5; 28kg x 1 x 3 + 3; 32kg x 1 x 3 + 3
• Practice Pistols (Partial): Used 5lb DB as counter-weight. Two-legged Sq to bottom extend right leg, then left (3 x 2 + 2); Two-legged bottom Sq, extend one leg (alternate) then press to ascend (3 x 1 + 1). Focus on maintaining tension...

Pistols need work...very sloppy due to lack of tension throughout. Must practice a lot!

ROP Light Day C&P/Pullup Ladders + Snatches (sort of!)

Last night was the scheduled light day (plus one -- birthday party) for the ETK ROP protocol. The protocol uses 50% snatches as the finisher, which I love. However, the 24kg felt really heavy and my form was atrocious! Session went like this:

Warmup: Z Health Neural Warmup; Trinity Warmup; Windmills (12kg x 2 x 3 + 3); Halos (12kg x 5 + 5)

Workout: C&P Ladders ss with Pullup Ladders (Light day is 2 C&P less than Heavy day, i.e. 1) with 50% Snatches as a finisher.

• C&P Ladders -- 24kg x 5 x 1
• Pullup Ladders -- BW + 4kg x 5 x 1
• Snatches -- 24kg x 60 snatches in 5 minutes*

As indicated above the 24kg bell felt really heavy doing snatches, hip snap was dull and grip was weak. Actually a pitifull finisher! It is probably wise do High Pulls rather than snatches for the next few weeks.

Heavy Day: C&P Pressing/Pullup Ladders

Last night I got back to training after my daughter's good (great!) news and co-instructing a great introductory kb class.

Warmup: Z-Health Neural Warmup; Trinity moves; Windmills (12kg x 2 x 3 + 3)

Workout: Clean & Press Ladders superset with Pullup Ladders...Finished with Swings

• C&P Ladders -- Planned Ladders of 5 x 1, 2, 3...Actual Ladders were as follows: Ladders 1-3 (1, 2, 3); Ladders 4 & 5 (1, 2, 3)...got every rep of all 5 ladders!
• Pullup Ladders -- All Ladders with BW + 4kg bell...completed all
• Swings -- 32kg x 5 x 20 with 1 min active rest...Total 100 swings

NOTE: On to 5 Ladders with 4 rungs with the 24kg 'bell!

Intro to Kettlebell Workshop

On Saturday, August 1, I had the distinct honor of co-instructing an Introduction to Kettlebell Training 101 with Dustin Rippetoe. It went very well and we had/have several kettlebell "konverts!" It was a great time and Dustin is a great instructor...I was honored to be a part!

What Happened?

On Thursday (July 30) I my training schedule required the second "optional" day following the ROP protocol. I planned to perform a series of loaded cleans followed by a light swing session. However, when I had only one Windmill left to complete my warm-up, my oldest daughter and her husband showed-up. They gave us a bottle of wine and some "crazy" exciting news -- they are (she is) going to have a baby -- my wife is going to be a grandmother! I guess that means I am going to be a grandfather, naaaa -- I'm not that old!

So, I cleaned-up, changed clothes and we all went to eat Mexican food! Training can wait!