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Woke up this morning thinking I was going to do alternating clean and presses with the 24 kg. Keep it light and safe as I have to travel to MSP next Thursday and teach for three very interactive days. But I felt very good today and the 24 was just going to be too light, so the 28 kg it was.Had a great 60 minute stretchout at 7 am and that was a tell. Got back to doing hurdle step drills with my left leg only with the stick at the squat rack position as well as the overhead snatch position. CAN'T forget these as they are crucial to me for a variety of reasons.They build my lagging left hip flexor, pattern the left leg gait pattern, pattern a strong hip, ankle dorsi flexion position which helps keep me square.This, as well as stretching in these positions has got to get back into the daily mix.Also back into the mix was serious left quad stretching which has to go to the top of the que. It sucks to do but pays off big dividends in gait ease and less knee pain.left shoulder was IN, which was great and I didn't push it at all with over head hangs at all. That helped a lot when it was pressing time8 AM Long cycle clean and press

warmup

3 sets of 5/5/5 one arm swings and transers

C/P

16 kg x 5/5

20 kg x5/5

24 kg x3/3

28 kg x3/3 x 8 sets PR

I'm too lazy to look back for it but I do think this is an all time pr or ties it. Either way it rocks because it was way easy( could have done 5's), felt light and, most importantly, my left shoulders stayed in place every set and got more stable with each set as well.One arm swings

24 kg x 10/10 x 10 sets

15 minutes

200 reps

10,600 lbs/nice

Triceps extensions ( black band)

20,20, 15, 15

Bench Pistols

grease the groove. A whole bunch throughout the workout.

datsit. Sisu

Good energy today and I even got to do a full stretchout as my first client overslept and I got paid to stretch. Nice.Left bicep tendon and shoulder has been behaving so that is a great change from the last couple of months.One CB torch swing

10 lbs x 5/5

15 lb x 5/5

20 lbs x 5/5

25 lbs x 2/2 pr

15lbs x 5/5

These get tough real real fast. The 15's were very strong and the 20's were much stronger than last week (hence the attempt at 25's) but the 25's,even with a healthy choke up, were TOUGH! especially on the left side. But at least I got some reps in. Just swinging that club with one arm is no joke.2 CB Swipes

10's x 10

15's x 10 x 13 sets

x 20 x 1 set ( video)

150 reps.

Nice. This form and groove is coming along very well. Much stronger all the way around. SO cool to get to train this with Tracy too. She did great.Handstands8 sets of 5-8 seconds5 sets Free Handsthis went very well too. the first eight sets were with a one tap touch against the wall and then into a free HS. The last five were free. the first 2 took 2 attempts to get to the hs. The last 3 were all done on first attempts.This is key. If you can't do it three times in a row without missing you don''t own it. Today I owned it. Hand strength is key and is coming along very well, as well as delt strength, Crucial for a strong HS.Can't WAIT to go to MSP next week and teach this bodyweight seminar with Pavel and Max. I've seen lots of data on the participants and almost everybody's main interest in the handstand. Perfect :))Triceps extension, black band

2 sets of 20

Today was the heavy day in my snatch microcycle progression. First SnatchVo2 with 16 kg, the snatch Vo2 with 20kg then a total volume day with the 24kg. Each workout should ride off the last one and make the next one that much easier. Seems to be working, today's snatch workout with the 24, which I haven't trained for sets and reps in weeks was easy.6-7 am full stretchout. Left bicep tendon still continues to slip in and out the groove so finally gave in and just kinesiotaped the pec pec tie in and the brachialis and bicep insertion and voila' it felt stable almost instantly. I don't know why I just didn't do this earlier.it almost always works :))Stretchout mobs went very well and spent a ton of time on teres major with the pain ball as well as mobilizing first ribs. the rest was on lower body and splits. Doing all my split work on fingertips.This ONE tip alone has really made the forearm flexors release a lot. the perfect balancer to all my grip work.8:30 Snatch

one arm swing warmup

16 kg x5/5/5/5 x 3

x 6/6

x7/7

x8/8

x9/9 ( slight palm tear on this one)

x 10/10 ( video above)

x5/5/ x 5

140 total reps

7560 lbs

Capt America CB Arm casts

20 x10

25 x 10

35 x 8

x9

x10

these were strong but still very hard! SO much grip work it's amazing. Very interesting as the clubs in this move wouldn't seem to have such a high grip requirement but it does. CB Shield Casts, two hand

20 lbs x10/10

25 x10/10 x 2

Bodyblade laterals

3 x 10/10

did these VERY deliberately, making sure to take each rep ALL the way to the top and bottom without losing ANY tension at any part of the rep .Man they are tough. but it's such a good shoulder stabilizer.Datsit. Sisu

Was definitely not interested in pressing the 32 kg again today so it meant 24's. Since I did single long cycle last week I thought double long cycle clean and press would be a good choice. Double bells are always a tough one for me since my legs are short and I have to take a pretty wide stance to do the swings/clean well. It's ironic that my best competition squats were done with a super wide stance but now with kb's my stance is pretty narrow and I feel so uncomfortable wide.taking off the suit bottom, belt and not squatting to a box changed more than a few leverages :))Warmup/stretchout/ mobility was going great til I did some hangs from the TAP bar and felt my bicep tendon slip out in my left shoulder. Now this thing can sublux from doing side planks as I do bodywork on my roller and it's not a big deal except the shoulder is JUST not in the right position and all the accompanying muscles have to spasm up a bit stabilize it and it's instantly tight and I lose ROM.I know how to knock it out but I haven't figured out how to put it back in just yet. Working on it.So that meant my presses could be sketchy but many times just doing the moves and alternating sets with overhead stick shrugs resets what I assume is the first/rib/clavicle linkage.7-8 am: full warmup( splits are really coming along now that I support upper body with rumble rollers to get a more upright torso position as I work the splits. Everything was opening up nicely til the bicep tendon went south.8-9 Long cycle clean and press/doubleswarmup : one arm swings 16 kg x5/5 + 5 trns x 3 seets double bell swings 2/16 kgs cx 8 x 2

Long cycle clean and press

16's x 5x2

20's x 5

24's x 5 x 8 sets

We could have easily done ten but we had heavy one arm high pulls to do.KB High pullssince we went light with the presses I wanted to amp it up a bit for the one arm swings but was worried my left shoulder wouldn't like the long arm of the swing so I settled on one arm high pulls. It was a good choice as the movement felt solid and strong and actually helped re position things.24 kg x10/10

28 kg x8/8

32 kg x5/5 x 5 sets

Band dyna band triceps extensions

4 x20

1x 19!!!

so close but felt right triceps ready to lockup on the 19th rep after having to do some serious rest pause( in the fully stretched position of course :)) to get the last 9 reps. The first three sets were positively EASY and I had to work a bit to get the right amount of fatigue for the set by holding the lockout position, really working the stretch and generally squeezing the crap outa my triceps.Then, tricep death occured, as it always does, suddenly and without warning. The best part is is that with 3 workouts a week I get another chance very soon.datsit. I have razors to sharpen :))Sisu.

Haven't done one arm swipes in forever so it would be interesting.1 pm

One arm swipes

10 lbs x10/10 x 2

15 lbs x8/8x2

x 10/10

x 8/8

this was good! the movement felt very natural and smooth to me, just as the one arm kb work does as compared to two hand or two kb versions. I guess it's my imbalances helping me out :))I have never done 20 lb swipes before and they were solid.The back swing was even shorter and more efficient than the two club version. But, we'll see how everything feels in the AM>One arm Torch swings

15 lb x5/5

20 lb x 5/5 x2

this was pretty amazing as the ROM was so much better and the move so much easier than the last time I did them. Of course the last time I tried I still wasn't able to do kb military presses or really anything overhead but snatch holds for time.Handstands/wall/ free

ten sets again

Black mini band extensions, narrow hand space

30,25,

18, 10

lol, triceps death, they fall off fast. serious pump too; which I have missed.Love to feel like I have some triceps mass again. My favorite muscle in the arm.Black dyna band reverse grip pushdowns

3 sets of 10.8, 8

finishing touch. datsit.quick and dirty. but it got did.Sisu

It seems like my training cycle for snatches is working. Going to just one day a week of snatching instead of two, and cycling the loads with a 16 kg snatch vo2 workout one week, a 20 kg snatch vo2 workout the next and followed up with a 24 kg snatch workout that focuses just on total volume and not time.Doing the 20 kg for last weeks workload made the 16 kg feel like, well, a 16 kg( at least what it should feel like :)) My main problem with max vo2 training is not the volume, or the short rest periods or having my heart rate so high it feels my heart is going to jump out of my chest but the speed.Eight reps per 15 seconds just require so much more 'accuracy' in the movement with NO MISTAKES in form, to keep up that pace.Seven rep sets now just feel like I am almost cruising and could keep up that pace for a lot longer.SO that's what I did today; kept the pace at 7 per 15 sec and did 60 sets. It's been two plus years since I did 60 sets of max. and it was strong up until the last ten sets, lol.I actually was snatching at an 8 rep pace after the first ten sets warmed me up but as I wrote about before there is a world of difference between eight rep pace and eight reps per set :))I actually did some nine rep pace but that just left me more time to rest at the end of the interval in the overhead hold.6-7 am full stretchout

For a change I actually did the full 60 minutes in stretchout getting everything from toes to nose including my overheads and the overhead in split snatch ( barbell style) position. This is a keeper. ANother global stretch that I love.Floor splits are coming along very well and found that if I prop the arms up on rumble rollers I get more upright much more easily( which I knew) but also get a better hip flexor loading( which I didn't).I have been doing all floor split and stretches on fingertips ala Convict Conditioning 2 advice and it is helping my flexor forearm muscles release tension and strengthening the hell out of my extensors. It's also making my fingers seriously gymnastics strong again.8:30

Snatch Vo2

16 kg

15:15

7 reps per interval

60 sets

420 reps

15,120 !! nice most I've done in ages

Two hand arm casts

25 lbs x 10/10 x 3 sets

Shield Cast

25 lbs x 8/8 x 3 sets

3 x8/8

One arm band triceps extensions

4 x 20/20

x 15/15

x10/10 x 2

It's so nice to sleep well but especially so before my heavy Saturday workouts. Also good before my 28 kg clean and press day. I actually looked back at my last 28 kg workout and saw that I did 6 sets of 2( which was a conservative load) so I knew triples were on the menu.How many, I didn't know but I 6 sets of 3 sounded good, 6 more total reps than last time, but when done in triples much harder by way more than 6 reps worth. AS always I never really know what's going to happen til I place hands on bell.That's part of the fun and now, at my place in my training journey a good place to be. I don't HAVE to make any numbers to make sure I get my REAL number at a comp because I don't do that anymore and it's fine.Actually way more than fine. I don't need that stress anymore. Been there, done that, tore shit up. Now its' time to just build not break. Training not testing.7-8 am stretchout.

Plus I FELT strong and my mind was right, the MOST important thing of all.Clean and press

16 lg x 5/5/5/5 x 3

16 kg c/p x 5/5

28 kg x 3/3 x 6 sets

36 total reps /18 per side

Nick kept bugging me to do 7 sets but I wasn't greedy and 6 was the TOP end of my plan so I stuck with it and finished strong. Like I COULD have done 7 and that was the point. Leave some in the tank for the next workout.Left shoulder was 90 % perfect( no adjustments) and I was more confident on each set. Right side was VERY strong and easy.One arm swings

28 kg x 8/8 x 8 sets

x 8/8/8/8 x 1 set

160 reps

Black Band Triceps extension

5 sets of 20 GOAL!!!

I've been doing these 3 x a week trying to get all five sets and got it done today, and it was strong too. Hey, when it's a good day it's a good day. I like having triceps again, too :))Much thanks to Fabio Zonin RKC TL for the great Pure Power t shirt! See you soon man.datsit. Sisu

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Girya, Russian Kettlebells Palo Alto, Ca

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Saturday, October 15, 2011

Thursday, October 13, 2011

Tuesday, October 11, 2011

Saturday, October 08, 2011

Thursday, October 06, 2011

Tuesday, October 04, 2011

Saturday, October 01, 2011

Girya, Russian Kettlebells Palo Alto, Ca

Buy the Ultimate Learn to Swing DVD!

Buy "Lats, The Super Muscles"

Buy "Programming the Kettlebell Swing"

Rif's DVD: Restoring Lost Physical Function

My Blog List

Blog Archive

On Target Productions Product Review Site

HKC #8 Seattle

First California RKC ReCert Jan 29 2011

HKC # 7 Tempe Az.

HKC# 6 San Francisco

HKC #5, Burlingame, Ca.

HKC Tempe #4, Tempe,Arizona, 2010.

HKC #3 GiryaStrength Studio

HKC #2! GiryaStrength Studio

HKC # 1!

Power to the People Professional

Kettlebell Muscle by Geoff Neupert MRKC

About Me

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