Z-drills
Get ups: 16kg x 5/5 x 2 sets
32kg jerks 30/30 x 3 sets
32kg swings x 20 x 3 sets (performed right after jerks, my heart was pounding)

Gripper attempts at HG 300--almost got it r/l.
Tore a phone book, bent a few nails.
Front Plank for max time, close to 3:00.

Quick training before sparring session in the ring today...

OAC negatives
Double 40kg Press 5x2

Ring work (front and back lever practice)

V-Bar Lift: worked up to 155lbs x 1/1 x 5
Sledge levers side to side.
25lb plate curls.

Boxing with a PRO for 6x 3 minute rounds with 1 min rest. Brutal.
heavy bag work and mobility cool down.

Back on Track

Went to a Z-Health/ART master again. Theresa may have fixed me. She spent a minimum of 2 hours helping me out. I owe her a lot up to now even if it were only for the superb instruction. Check them out at http://Essentialstrength.com

Training today
1st superset
Bottoms up Press: 32kg x 2/2 x 5
Cross-Pullup: 1/1 x 5

rest

10 rounds:
5 ring muscle ups
10 KB Front Squats w/ 48kg
(finished in about 10 minutes)

rest

5 rounds
One arm Jerks: 40kg x 10/side
Kipping pullups x 10

Finished with some medicine ball throws and planks. Very solid day of training.

Training Compilation

Let me know what you think.

Here's the video I promised:

Good progression for one arm chin and iron cross.

Progress?
Came close to a one arm chin today--and then felt a nice pinch in my neck. This has happened before, so I stopped right away and even though it's painful, I have full ROM in my neck. Does this suck? Totally. But trying to "gut it out" isn't going to do any good, so I stopped and live to fight another day. Here's what the training looked like:

Seated MP 40kg x 2 x 3
Muscle ups on rings: 5x5
One arm chin negatives 1/1x3
Chin+Butterfly Cross (will post a vid) 1/1x 3
One arm chin attemps 1/1, 1/0
On the plus side, I got about 3" away from lockout.

The Full Tour

Where all the magic happens...

Practice makes perfect #2

Practice:
Presses to handstand
alternated with grippers

Nail bending

Triple clap pushups x 3 sets of 10

Done, simple.

The good, The bad, and The ugly.

The Ugly:
My hamstring is improving; can't swing, snatch or use it, but at least it doesn't hurt when I walk now.
The Bad: Today didn't feel strong on pullups.
The Good: Ripped a 1596 page phonebook: This was a battle, took at least 3-5 minutes even though it felt like an hour, very satisfying. Edit: The phonebook was 1596 pages-that's what you get with college math.

OAC practice: ISO holds at the top position+negatives (didn't feel strong today but at least another brick in the wall)
Handstand Pushups on paralletes: 4 sets of 8
Power wheel rollouts and walks to the death.

Hamstring, hamstring, oh hamstring...

Hamstring is still a major concern, definitely skipping the TSC next week, No choice.

Training today anyway...
One arm chin practice and negative (many sets, done with plenty of rest in between.

Bottoms up press: 32kg x 2/2 x about 5 sets
Double MP Press: 40kg x 3 x 2 (weak link was hamstring, started to cramp--when my base gets stronger this will improve even more)

Weighted planks
Handstand walking

Speed bag.

Not using my legs is getting pretty frustrating but my body is forcing me to back off with sharp painful, obvious signals. All right already, I get it!

Training:
Feeling a dull pain in my hamstring so no swings, snatches, etc today. Improvised.

Bottoms Up Press
32kg x 1/1 x about 10 sets
One arm Chin Negatives (10 sets)

Fat Bar Weighted Chins
+32kg x 3 x 3
One arm pushups 10 x 3 sets

Power wheel rollouts+walking
Static Band Torso Rotation with purple and plate (will post a vid or pic soon)
Pinch grip training.

VO2 Max from hell

Not really a VO2 Max today but used the same protocol...

:15 work/:15 rest
24kg Kettlebell, 8 reps per set
15 minutes.

Ouch.
Very ouch.

Bent 15 easy bars later. Went for speed, best was bending a nail in 5 seconds, speed kills.
More OAC training to come.

Do what you can.

Not a bad session today.

One arm Chin practice (used a purple band, very light pressure, I will have this in a month!)

TGU
32kg x 1/1 x 5 sets

Snatch 24kg
5:00
142 reps

I haven't snatched the 24kg in so long that it went by pretty easily, I was winded for sure, but my back got jacked up because I was protecting my hamstring, a pretty solid number considering this.

Still working the Z-health drills for my ankles, definite improvement in my pressing, and walking, (and chinning?).

Will bend nails later.

Z-health?

Ah... so this is what it's like to walk normally. My externally rotated hip, repetitive hamstring and knee pain... turns out it's all in my foot.
Yep, my foot. Seriously.
And the impingement in my right shoulder?
Also my foot. The left one.
I spent a good four hours yesterday over at Essential Strength and Lou and Theresa taught me about some Z principles. I learned some moves for my feet and lo and behold, I was walking normally.
Today I was double pressing 40kg for doubles AND see-saw presses, and my groove felt better. This stuff is no joke, I feel better. I move and walk easier. I'm going to keep up with the Z-drills, and "take off the brakes."

Simple training today, my hamstring is still tender.
Double 40kg Press 2-2-2-2-2
40kg See-Saw Press 2-2-2
Fat Bar Muscle Ups 8-8-8-8

Who knew my body could work like that?

Stupid, stupid, stupid...

Barbell: 1
Hamstring: 0

Felt good today even after sprints, then disaster.
Going to pull 450 for a triple, first set no problem (heavy, really heavy, but no problem). Second set, 2nd rep, RRRRRIIIIP! [expletive, expletive] Mother [expletive]!
I was feeling strong today, now I'm just pissed. Should I have called it quits after one set? I guess so. These things happen, I'll live, just frustrated. On the upside, I went to do pullups afterward and:
Weighted Pullup +16kg, 15 reps, 12 reps, 9 reps, 8 reps. Very solid, I think hoping for over 20 at the TSC with 25lbs added.

I'll work on my grip training, seated presses, pullups, and all things that don't involve my stupid, stupid hamstring. Ice and rest, ice and rest...

Let's not forget about conditioning...

Ingredients:
20lb weight vest
75 meter hill

Step 1) Put on vest
Step 2) sprint up hill
Step 3) Repeat as needed.

Started out at around 65% speed working up to 100% for the last 3 sprints, I didn't count, but progressed slowly and probably did about 20 sprints. Walking down the hill slowly each time for rest.
Short, sweet, killer.

More Training

Thursday:
Deadlift 5 sets of 2, mostly trying to work in the groove.
Pullup +16kg x 13,11,10,8
Snatch 40kg x 5:00, 60 snatches, 6/6 on the minute--fairly easy, will move to 8/8 next week.
I've also been working a lot of supplemental exercises that are really improving my fighting--but I will unveil those later!

Friday:
KJ Press Protocol:
21:00
32kg 5/5 on the minute for first 5:00
3/3 for the last 16:00
Total Presses: 146--my shoulders are SMOKED, I haven't done this kind of volume in a long time and I can feel a slight impingement in my right shoulder that I am going to address.
Hit the heavy bag for a few minutes and then rolled BJJ.
Into the ocean for some active recovery.

Mini TSC

Last TSC I did ZERO training specifically for it. Nothing. This time I plan on about 3-4 weeks of a little bit of prep for it. Yesterday I did:
405 DL (still taking it easy, no problem here) for a few singles
weighted pullups +36lbs x 11, 9, 8, 8.
32KG Snatch in 5:00, 94 --I completed 20 snatches in the final minute, so I was clearly holding back, which I'm not proud of.

I'll probably hit this workout 2 or 3 more times before the TSC.

Today's training...
40kg Press x 3/3 x 6 sets
40kg swing x 10/side x 3 sets

Nice and easy, hopefully will hit the beach later.

I've been performing 1 set of this complex many times (about 20+ now, and more on the way) throughout the day. Nothing major, not getting TOO tired, just getting the work done. A nice little sunday, if you will.

40kg Swing x 5L
40kg Press x 1L
40kg Long Push press x 1L
40kg Swing x 5R
40kg Press x 1R
40kg Long Push Press x 1R

Going to finish when I start feeling too tired, so far so good. Bent a few nails this morning as well, and felt pretty strong on double underhand bends.

Training Update:
Unbraced nail bending is going well, my hamstring is about 80% and yesterday was a good day...

40kg MP 3/side x 4 sets
RDL 315x5x4 --very easy, just wanting to get my groove back on DL's.
Ring Muscle Ups 5x4 sets
Clapping Pullups 10x3 sets

Jiu Jitsu for an hour.

I think that my training will be more geared toward the TSC in september. I didn't train for it at all last time and was sore for 10 days afterward. More deadlifts, snatching and pullups.

The Longest Sandbag Carry

I built a sandbag.
I would estimate that it weighs somewhere around 200lbs, although it feels like more. And it's big--really big. I filled it up with sand from a local playground and made it in the sandbox. I didn't consider the reality that I would have to carry it back to my car (about 400m away...up hill)
I hadn't planned on working out as I had already boxed today, but this completely torched me. My lungs turned to fire as I went up the hill and I recognized just how useful this new training tool would be. This new addition to my arsenal was inspired by Mitch over at IRONSTYLE.

Training is going well, still nursing my hamstring though.

Doing Stupid things and Suffering the consequences

There is a fine line between stupid and tough. During the RKC last weekend I was on pain killers, big time. My left hamstring was black and blue, looked like hell, and felt worse. Life happens. I really wanted my RKC experience to go well, and it did. But now recovery is my main objective. A very light amount of lower body mobility drills and some upper body lifting is all I plan on doing this week. Nothing to aggravate the already angry hamstring. There is no doubt that participating in the RKC made the injury worse, but sometimes we have no choice. Prioritize.
This is just an opportunity to work on all of the things that I ignore (weaknesses).

Train hard, but train smart. And if you can't train smart, it's gonna hurt.

RKC

The RKC in LA was awesome. I got to meet Brett Jones and Dan John and got to know them well. That was a really awesome experience. Those 2 guys really know what they are talking about.
What I learned at the RKC I was able to immediately apply to my clients and they are better served for it. What people don't realize is that the RKC is not just a "Kettlebell Certification" it's a system that you can apply to all aspects of fitness. I am glad that I chose to attend and I am proud to be a part of the community.

I'm going to rest this week (probably until friday). What an experience.

Palm Press
Taking a hold of the kettlebell itself (not the handle), strict Overhead Press.
40kg x 2 x 5 sets
Great for maintaining tension.

Weighted Pullup
48kg x 1 x 2
52kg x 1 x 1
56kg x 0 x 1 (failed 3 inches from top)

Tore 2 phonebooks of about 1000 pages, power wheel rollouts and handwalking for 5 minutes and called it a day.

Went to the beach for active recovery.

Going to take a few days off in preparation for the RKC and BEAST challenge next friday.

Bulletproof

Bullet Proof your body:


















Training today:
Palm Press 32kg x 5 x 10 sets
Pullup 16kg x 8 x 6 sets

Beast OH Swing x 10 x 3 sets

Snatch Test + 5:00 w/ 24kg
35L/35R, 10L/10R, 10L/10R
Total of 110 (very slow paced, focused on making 70 with one switch)

Variety...barely

48kg OH press 2 sets
48kg Viking Push Press: a couple sets of 5-10
56kg Pullup (almost got it!)

Snatch test w/ 32kg: 29L/35R

Rolled Jiu Jitsu for an hour

Sparred for a half hour Boxing.

Fun but presses felt weak today, but at least they went up.

Consider yourself TAMED!

Beast Press 48kg x 1/1 x 2 sets
Beast Pullup 48kg x 1 x 2 sets
Beast Pistol 48kg x 1/1 x 2 sets

Then all 3 in a row.
Beast Press
Beast Pullup
Beast Pistol

Wasn't feeling 100% at the beginning but found my groove. I am SO Ready for August RKC!

Then some condiitoning
Ladder 1-10
Beast Swing
Burpee
3:21

Swing-Burpee 10-1 challenge

Alternating Ladder 1-10 of burpees and swings. Used the 48kg Kettlebell.
A REAL lung-buster, definitely going to do this again, I got it on video but failed to get the last 2 rounds on tape (battery died). Finished in 3:33.
Then I did some rope climbs about 10-15 focusing on a slow eccentric on the way down (one-arm chin training)

Swam in the ocean for active recovery.

Tough one

48kg Press
1/1 x 2
failed 3 times afterward (not happy but I think I might be tired from pressing all the time)

40kg Pullup x 1 x 2
48kg pullup x 1 x 1 (failed afterward)

Jiu Jitsu for 1 hour

Swam in the ocean for recovery.

Long day, time to eat.

Another brick in the wall

Training is boring lately, but it's necessary.
Press 48kg
Pistol 48kg
Pullup 40kg x 3

about 2-5 sets of each depending on how I felt with each one.

Some windmills and armbars plus a rope climb to round out the day.
Train simple.

Stones

Went down to cardiff beach to lift stones today. Mostly Cleans and Zercher squats. Eventually was able to press one of the stones but I was a bit over-zealous in rock selection today (Very Heavy).
Will probably do some snatches and sledgehammer work later.

Keepin' at it.

Press
40kg x 3 x 5 sets
Pistol
40kg x 3 x 5 sets
Pullup
32kg x 3 x 6 sets


Conditioning:
10 minutes :30 work/:10 rest
Battling ropes
16kg double snatch
then:
50 burpees.

simple, not easy.

FOCUS!

You have to focus on your goals. My goal is August 1st-3rd RKC and the Beast Tamer Challenge.

48kg Press 4 or 5 sets
32kg pullup 3 sets of 3
48kg Pullup worked up to one set
48kg Pistol 1/1 x 3 sets

I can do it, I know I can. I just need to keep the intensity and the focus for one more month.

Did some small conditioning afterward.
5:00 with double 28kg kb's
5 Double Snatch
5 Double Front Squat
5 Double Jerk
5 Burpee

Finished with some jump rope to bring my hr down slowly. Simple, Brutal, Effective.
Focus on your goals. FOCUS!

Update:
I've been training, just not updating.
Took monday off--needed a day off.
Heavy stone lifting on tuesday:
-I pressed a stone this week that I had failed many times to press in the past which I was very happy about.
My grip does not hinder my lifting stones in any way anymore.
Wednesday:
Mostly pullups and shoulder mobility drills (armbars, tgu's, etc)
I have been slacking a bit and working a lot and my sleep patterns have been off. So I have been focusing primarily on the Beast Tamer Challenge in a month and the pullup is the only thing I am worried about.

Day off again today, might go swim.

Practice

It doesn't always have to take the wind out of you to get a good strength session in.

Between yesterday and today I've done about 50 weighted pullups, over 100 high pulls with the 40kg kb, and a lot of sledgehammer levering. I took it easy from a cardiovascular standpoint but rested often for long periods of time and it let me focus on pure strength. Don't worry too much about your rest periods, wait until you're ready and make sure you give it 100% effort and attention during each lift.
Just practice.

Will do more presses throughout the day with the 32kg while I watch the EURO 2008 Final.
Go Germany!

UPDATE: Decided to give the 10 minutes of 32kg Turkish Get-Ups a try. No idea how many I did, but I'm a believer.

Press a lot.

48kg Press: 1/1 x 5 sets
felt strong

48kg pistol: 1/1 x 3 sets
easy enough.

Rope Climb: 5 sets

Then Rolled Brazilian Jiu Jitsu.

Variety

Today I didn't lift. Not in a sense that most people would consider lifting.

I went over to Solid Rock Gym (an indoor rock climbing facility) and climbed for about 2 hours.
The first hour was dedicated to using my upper body only. Climbing a sheer face without your legs is a serious challenge to your grip and back!
Then the second hour was a greater focus on using my legs (which is how you are supposed to climb).
Then went to the beach and swam to aid recovery of my body (and my mind, going to the beach is a great stress reliever for me).

Find a way to do something new and different for your workout- you can thank me later.

Don't confuse strength with conditioning

Ring work(front lever practice)
Sledgehammer levering/one-arm casts.
Alternating:
2 TGU's/side
10 high pulls/side
rest 1:00

10 sets--used a 40kg kb for both

Then Conditioning:

:20 work
:10 rest
20 minutes.
Simple. Brutal. Effective.
--a side note, that rope is 2" diameter, 50' long. RIDICULOUS.

More stones

Tuesday has been Stone Day for a few weeks, and I love it. I feel like I am able to handle bigger and heavier stones now than before.

Zercher Squats/Deadlifts
Continental Clean and Press/Jerks
Shouldering
Throwing
Make every training session a battle, use stones!

Simple but not easy

Training today was pretty basic:

Front Squat
225x10
275x5
315x3 x 3

Weighted pullup
40kg x 1 x 5
48kg failed---wasn't feeling strong, no worries.

conditioning:
10 rounds with double 28kg kb's
5 high pulls
5 burpees
10 plyo lunges
25 double unders

Forgotten Exercises

Sometimes we all forget about the old favorites from past training routines. Today I revisited a few things I haven't done in a while.

2 hands anyhow+OH Squat
5 sets with 28's

One KB OH squat:
48kg x 3 x 5

Rope Climb

5 rounds with 28kg kbs:
Double KB high pull
Thruster
Burpee

Sledgehammer levering and one arm casts to finish the day.

Short and sweet

Fat Bar Press:
185x3x2
205x1x3

Fat Bar Complex:
6 reps of each x 2 rounds
RDL
BO row
HPC
Push Press
Back Jump Squat

then Jiu-Jitsu

Training Update:

I haven't been totally inactive, just trying to spend less time with electronics.
Here it is:
Monday:
Back Squat 5x5, 1x20
Pullup: 3x5
Military Press: 88x3/3x5 sets 106x1/1
Push Jerk: 106x5x3

Tuesday:
Stone lifting at the beach+ Snatch intervals

Today:
Weighted rope climbs x 3
TGU's 32kg x 5/5

:45 work/ :15 rest for 30:00 of:
16kg double snatch
Burpee
Knees to elbows/ floor wipers second 15:00 (tactical change as my grip started to go)
Jump Rope

Talk about cardio.

Remember, there is always someone out there who is stronger, faster, and wants it more than you; you must work for it.

New Article

The best piece of equipment you don't have
Written by yours truly, check it out.

A workout that requires real stones.

Cut up arms, tight back, lifeless legs. Spoils of war.

Cardio-Grip Fusion

Fat Bar Complexes on a 2" bar. Lungs and grip were on FIRE!


The 2" bar made this so much harder than I thought it would be. Using the 2" bar makes everything you do much more difficult.

Power C+J

First time videotaping myself from the side--it revealed a few problems.
Power Cleans felt good. Jerks felt ugly for the most part. But we all have our strengths and weaknesses. Training your weaknesses is what allows us to achieve our physical potential.

Build Real Strength:

It's going to be awesome.

Back to the Barbell

Not a fun session, but a useful one.

Back Squat:
350x5x3 sets

Front Squat:
275x5x2

Back Squat:
225x20 (Ouch.)

Fat Bar Pullup:
28kg x 3 x 6
bodyweightx 10

KB Push Press
40kg x 5 x 5 (short rest between sets)

Fat Bar TGU:
90x 1/1x 2 sets

Fat Bar Complex w/ 110lbs +bar:
3 rounds:
Stiff leg deadlift
Bent over row
Hang Power Clean
Front Squat
Press
Back Squat
Rest 1:00

I also tore a phonebook today for the first time pre-workout (about half the size of the yellow pages but still solid.)

Practice makes Perfect.

For those who follow my training I have to come clean. There is a lot I do outside of what I put down in my log here. Through the course of a normal day, I probably perform anywhere from 50-100 pullups, a rope climb, a few presses, windmills, anyhows, etc. I don't consider this part of my training regimen. I rested today and still push pressed the beast for sets of 2, swung the beast for no idea how many, and a few muscle ups on the rings.
It's not "a workout." I'm not looking to get a "pump in my bi's." I want to be strong. I want to be fast. I want to be ready for anything at anytime.

Don't go in thinking about getting a good workout, think about how what you are about to do will make you stronger/faster/better.

Go practice.

More "Cardio"

Burpees 30 seconds
Rest 20 seconds
Heavy Bag 30 seconds (focusing on speed and power-throwing every punch with bad intentions)
Rest 20 seconds

Repeat for 18 minutes. (used the gymboss for rounds)- video only shows first 10 minutes or so.

One word. Brutal.

I did this after a workout that was primarily pulling motions. (rest day on paper but you know how that goes...)
Try this for some serious fight conditioning.

Stones and a new toy...

Great weather outside today, great weather for lifting stones.
Went down to the beach around 11:00 and lifted stones with Robert for over an hour.
Clean and Press
Zercher Squat/Deadlift
Shouldering
Shoulder Squats
Throws for distance
Carries for distance

My arms were cut up to shreds (these are natural rocks, with jagged edges: That's manly)

Went to home depot today and made my new toy...
For under $30, I successfully manufactured a 2" fat bar with 3" "rolling thunder" PVC handles.



Too much grip work in the last 2 days. my hands are fried just typing this.
Go make your new fat bar, it's cheap.
The making of it was pretty straightforward but if you have any questions let me know.

Fun on a pullup bar and...

Carolyn Snatching the 24kg

Alternative Conditioning

Today was a rest day on paper, but the weather outside was absolutely awesome.
Went to the beach and threw the football around with a friend for about 30 minutes.
During that 30 minutes I ran patterns (at full speed) through the sand and deep water.
Moving as fast as you can in waist deep water is a full workout that will really test your work capacity.
What I could have done today was just chill, which would have been fine, but instead I took the opportunity to just be active. Embrace the chances you get to showcase your hard work in the gym. Give 100% and be happy that you have 100% to give.

Train hard, play hard.

Good session

Rack Pulled from just above the knee today:
225x15
315x5
405x10
405x10
315x20

Did a few more anyhows for video:


finished up with 8 rounds of:
5 double snatch w/ 28kg kbs
5 one arm C+Push Press w/ 40kg kb
5 burpees
Every 2 minutes for 16 minutes (each round took about 1:00-1:15)

Anyhow: a new version

Robert Budd showed me a new anyhow variation, and I loved it.

Bent Press into an anyhow, then One arm overhead squat, with one bell in the rack, see-saw press to other side, another one arm overhead squat, and that's it.

I played around with variations of that for the better part of an hour
-multiple getups without letting go of the bells,
-anyhows into overhead walks
-multiple overhead squats
-sotts press into anyhow

Started out using two 28kg kbs, cycled up to using a 40 and a 32---that was brutal.
Minor grip work and then:
Went outside and hit the tire with the sledgehammer for 200 reps as fast as possible

I'll try to get a video soon of anyhow variations, for now check this one.

Grip it.

Just grip today-

Sledge Levering (all directions)
Torch Lifts w/ sledge (I played with the sledge a lot today)
32kg Bottoms up cleans

closed HG 200 for 3/3 x 2 sets

Felt good to dedicate a day to grip.

Then I hit the beach and some swimming ensued.

Simple

Still nothing overhead or straining, but I got in a good session anyway.

Suitcase DL
205x5x5 (grip is still the limiting factor)

Alternating swings
40kg x 25, alternating every 5 x 4 sets

Battling ropes about 10 minutes total

Farmers walk and plank variations.

Took about 30 minutes, not a ball-buster but I feel like I got some good lifts in.

Brutal Cardio

Gymboss timer to :15/:15

Snatches right arm
Rest
Snatches left arm
Rest
Burpees
Rest

Repeat.

Set it for 50 rounds. Totally wiped.

Ouch

Short session today because I tweaked my neck--a little time off won't kill me.

Zercher Deadlift
225x2x3

OH Press
40kgx 3x 5 (this is where the neck started to feel off)

Weighted pullup
24kgx5x4 (was going to do 5 sets, then my neck told me I wasn't)

Alternated farmers walks and Power Wheel walking on hands for 5 minutes
Power Wheel

Probably one of the better finishes to a workout I've done for trunk strength and grip endurance.

Cardio

Walked for 45 minutes on the treadmill at an incline of 3%. Awesome Workout! Got a great burn in my calves! And I was in the "Fat Burning Zone" for 25 minutes!
This is what we live to hear every day. I'm going to make up the "Carb Burning Zone" and make a fortune.

All joking aside, I just played around at the park. Brought a 32 and a 20 and went to town. A few tgu's snatches, and well just fun.



I could talk about how awesome it this is for eccentric ballistic loading of the grip and posterior chain but who cares? It's good for you.
Go do it.

Easy Day

Like I've said before, you can't force your training to be 110% all the time. I haven't been feeling super strong lately so I took an easy day.

OH Press 40x3x5
OH Push Press 48x3x2
Pullup 5 reps in between each set of presses.

DBL KB Front Squat 2x28kg kbs 3 sets of 10 reps (first time doing kb front squats with this weight, more of a midline stabilization and shoulder strength than an ab exercise, but still great for the legs)

I was going to just end it there but I felt like snatching:
32kg kb RKC snatch test style
21L/26R

Not bad, grip is still the only limiting factor, ugh.
Overall though, good training considering how I felt at first.

Do what you can, with what you have.

I haven't gotten much training done lately, my left knee has flared up and I can't squat with any serious weight or do pistols. Then last week, I tweaked my neck (probably stress, there is definitely a connection between mental anguish and physical pain). So today I took it easy.

Suitcase Deadlift: (grip was the limiting factor--time to work on that support grip again)
185x3repsx5 sets

Zercher Deadlift
185x5repsx3 sets

5 rounds:
10 Swings (48kg)
10 Burpees

short, sweet, good bang for your buck with the lifts I was doing, and my neck feels a lot better.
The moral of this story is to listen to what your body is telling you, and train accordingly.

Goals

You need to have goals. Bottom line. If you don't have at least a goal in mind when you're training, you are doomed to failure or, even worse, mediocrity. With every rep of every squat you have to know that you're bringing yourself 1 step closer to your goal. Don't waste your time doing things that won't get you there. Pick 3 things, or even just one thing that you want to accomplish in the next 3 months...6 months...year... and then go and make it happen! Too many of us just go through the motions and waste our time, don't let that person be you.

Some of my goals:
Devote more time to zercher lifting (and other odd lifts)
Flip the tire at least once a week for conditioning
Improve my nail bending (more sledgehammer levering)
Spar more in boxing and jiu-jitsu

On a more quantifiable note:
Beast Tamer Challenge (August 08)
One-arm Pullup
Deadlift 600lbs (before 2009?)


There's a lot there but I still want them all. Get stronger!

Rest

I am on a rest week this week. I have been going hard for about 13 weeks which some might say is too much. And from a professional standpoint I would have to agree with that. However, during those 12 weeks I made consistent progress even last week (which was supposed to be a rest week) when I hit a few PR's. You have to listen to your body and though for most people, 6-8 weeks is long enough to at least take a back-off week from heavy weights. You need to rest. You're going to get stuck in a rut trying to grind through for 52 straight weeks and you won't make progress.
If you feel like you've stalled in your training, think back to the last time you took some time off, and how good you felt when you finally got to hit the training hard again. Take a week off, set up a new program that is going to help you achieve your goals.
Hit it hard.

Weak, yet strong

Back Squat
225x10
285x10
315x6 (felt my hip on the 6th rep so went back down to 285)
Suddenly decided to front squat instead
Front Squat
285x5x2
225x5
Front squatting I felt much stronger, I don't know why.

Fat Bar Pullup: No weight 15x4 sets

48kg C+P 5L/5R x 5 sets

48kg tabata swing (just so I didn't feel like a total bum.)

Overall I felt pretty strong toward the end, but I am really not happy with my squatting lately--although my form has been more glute-centric which is a positive)

Part 2

Pistol 48kgx1x4
Fat Bar Pullup 50lbx5x4
Finished with some "Brutal Minimalist Fitness"

10 rounds:
48kg swings x 10
Burpees x 10

took about 6 minutes
Don't usually measure heart rate but it felt high and I clocked in at 218BPM.

"The English won't let us train with weapons, so we train with stones."

Today was a recovery day on paper, but erik persuaded me to go to the beach and lift heavy boulders for about 2 hours.

Rocks, slabs of concrete, bigger rocks...

Clean and Press
Shoulder Squat
Zercher Carry

Squat and Throw for distance
Pinch grip carries (one and two arm)

Talk about a total body workout.. Scarred up hands and arms, but it's impossible not to feel manly after a session like that.

All of your best strength gains will come along with things that are physically painful.

Beastly

A few presses with the beast today and a video:


Then finished with 15 minutes of :30/:30 alternating 30 seconds of tire flips with 30 seconds of 16lb sledgehammer swings. Good day.
Train harder!

BEAST

Robert brought in a 48kg... So I played with it.

First touch on a beast, I was definitely excited.
Cleaned it up with the right- and pressed it. So awesome. There was some hip action and some abdominal momentum to be had, but no knee bend. So it counts. Did plenty of swings, a few snatches on each side--grip is the limiting factor in doing more snatches.
Eventually did an overhead squat on each arm and felt pretty awesome.

Then rolled BJJ-again with someone about twice my size-but I am definitely getting technically more capable.

I felt so great today--I had an opportunity to excel and go beyond what I have ever gone and it felt so awesome. You need to give yourself the chance to get stronger. I can tell you right now that I won't be using my 32kg as much anymore. For your next training session, try pushing yourself beyond what you know you can't do, and give yourself a chance to do what you've never done before.

I got a little carried away with the beast so I'll probably be "Sore As Hell" tomorrow.

On the Clock

Lazy today, but still found time to squat and got a little more motivated afterward. A little sore from "atlas stones"

Back Squat
275x10x3
225x20

50lb fat bar weighted Pullup
2 per minute for 16 minutes

6 rounds
5 pullup
10 plyo lunge
10 plyo pushup
10 kb swing

afterward did some armbars and rehab work.

Strongman

Erik brought his new toy over today and we had some fun doing some strong man stuff.

"Atlas stone" Clean and Press
Clean and zercher squat
clean and shoulder squat
shoulder and carry

worked our way up to about 75 kilos.

If you have a worthless old barbell take off one of the collars and you instantly have a way to work atlas stone lifting

A few short clips of the workout.




Afterward worked some pullups and extra grip work, but to be honest, after all the "stone" lifting, I was toasted.

O-Lift

Clean 265x2x5
cleans are feeling strong.

Double KB Snatch
2x24kbs x 15 reps x 3 sets

5 rounds (done with 32kg kb):
10 kb swings
10 plyo pushups
10 alt swings
10 deck squats
10 snatches


turning my focus to conditioning for a month or so. started slow today but finished strong.

The Odd Lifts

I like the odd lifts. I think they give a good mental break from monotony, and in some cases add a bit of danger-which I dig. I think you can build practical strength from doing this type of thing.

25lb plow lift + press


Ask me about "leverage"

Very difficult, most challenging on the abs trying to stabilize the bar and overcome the leverage deficit. Start with an empty bar or a womans bar.

After 5 sets of those, conditioning. I have been letting my conditioning fall lately so yesterday I hit it fairly hard.
8 rounds of:
plyo lunges
pullups
burpees

took about 15 minutes, felt better than I thought and I took no breaks. Remember, this is conditioning, NOT strength training.

Now go try some new lifts and break up the routine.

Why weight classes exist

Easy day in the weightroom--brutal day of BJJ.

Low Hang Clean
225x2x2
245x1x1
255x1x5

Fat bar pullup, no weight
15x2

1 hour of jiu jitsu-class
then 45 minutes of "sparring"

And of course, my partner happened to weigh about 315 pounds.
Wonderful.

I didn't exactly feel outmatched, but it was like trying to move a boulder. This was a good a good thing for me because I have a bad habit of using my strength rather than applying any skill. Not today. Good session: totally wiped.

Rack Pulls: Be brutal:

Power Cleans

Started at 110kg, moved to 110kg+20lbs (no small kilo plates)

Going to start getting video of everything I can. Please comment and be critical, I feel that if I put myself on the chopping block it will either A) Motivate me, or B) Crush my self-esteem.
Either way... as long as I get stronger.

Long workout today

Pistol: 80lbsx2x3 sets, 35lbsx10x2 sets
Fat Bar Pullup: 50lbs x 5 x 3 the spinning fat bar made this very difficult

Rack Pull: 505 x 1 x 5--Felt weak and I still suck at the lockout.

2 hands anyhow with 2x 32kg kbs. 3 per arm, felt good.


One arm snatch w/ 32kg kb alternating every 5 for 2:00

Heavy bag work, mostly hooks. 10:00

What's in your trunk?

The Trunk
















The "Sled" This is really an "apollo exerciser" from 1981 (or so) fitted with carabiners and 120feet of rope from home depot. It's initial purpose was an exercise tool to fit under the door. It can provide up to 600lbs of resistance using friction of the rope turned inside the machine.







The whole setup which includes a belt to strap in, 2 handles, and a strap to hook the device anywhere I choose.











A kettlebell: at 16kg it is perfect for juggling or throwing around.












A weight vest: 20lbs from WalMart. I can make it tight enough for any plyometric or explosive exercise. At 40 bucks you can't beat it.











A sledgehammer: A GREAT tool, very versatile--I will get into the wonders of the sledgehammer later and in depth, for now just recognize its wrist and grip strengthening and conditioning properties.






What's in the trunk of your car?
Find an excuse to train outside and give yourself an opportunity to do so.

Power Snatch

175 x 3 x 4 sets

TGU's 3 each arm at 32kg, 3 sets
Arm Bar 2 per arm at 32kg

2x rope climb w/ 20lb vest

then used the 32kg for
2 rounds of:
Clean+Jerk 2 per arm
Clean+FS 2 per arm
Jerk+ OHS
Snatch+OHS
Snatch+OHS+Sots press
Clean+FS+Sots
Snatch+OHS+Jerk
Snatch+OHS+Sots

Took about 10 minutes I wasn't really rushing, the 32kg was a bit heavy for so many sots presses

To perform a sots press you drop into a full squat and press the weight overhead without standing up. It's a killer, try it with a 10lb dumbbell first.

Tire Flips

Tire Flips + plyo jumps (in and out of tire) 50 yards= 1 set
3 sets
Slosh pipe OH carries.
Sledgehammer swings, a few sets two arm, one-arm, etc.

Simple, but not easy.
There's my cardio. You can keep your 45 minutes on the elliptical, and you can keep your "fat burning zone."

Complex Training via sled

Easy day... at least it started that way...
one arm one leg press
32kg x 5 x 4 sets
(I don't have anything larger than a 32kg so I am increasing difficulty in other ways)
Then I went outside with a pair of 24kg kbs and my new sled.

This sled is really a gearbox from the 80s with 120ft of rope from Home Depot in it. Not pretty, but it seriously gets the job done.

10 double snatches with the 24's followed immediately by a sled pull. Each round took about 50 seconds. Did 5 sets. My legs were screaming and my lungs were ready to explode by the end of 40 yards. Doesn't seem very far but it was one of the most grueling training I have done with the sled. I love my new toy. Pictures soon.

Power

On days that I roll Jiu Jitsu I usually keep a low volume workout immediately beforehand. This was no exception.
Power Clean and Push Jerk
5x135
2x225
1x255
1x255
1x275
wait a second. That was a POWER clean. It also happens to be a new PR for C+J... hmmm..
with power cleans i don't do %'s and just play by how it feels. And today I used plates in lbs and plates in kilograms, what a lucky mistake! I didn't even split jerk to get it up, it wasn't pretty but I'll take it. Sometimes you just have to say MORE PLATES! and not worry about what % of your 1 rep max or how many kilograms it is.

Fat Bar pullups
+20lbs 3 sets of 10
unweighted 2 sets of 10
32kg kb snatch + OHS x 10/side alternating (trying to improve my flexibility)

Then a 5 minute rest and Jiu Jitsu for an hour. I felt good today and a few people even commented on how strong I was. Hey, I'm not a black belt, so if I am up against someone who has been rolling for years, I'd better be strong as hell.

Good session.

Tired

You have to listen to your body when you train so I took it very light today.

Light kb juggling to warm up

16kg bottom up TGU- 5:00

16kg arm bar

Some H2H clean and squat+ push press
20 reps alternating sides
3 sets

swings "Turkish Windmill Bars"
what's that?
do a Turkish get up, do a windmill at the top, come back down into an arm bar.
great shoulder stability.

if nothing else today was good for some active rest.
listen to your body, and rest when it wants rest.

You don't know Squat

Went to the Gold Metal Gym (aka Erik's garage) today for some squatting.

I think I learned some things about myself. I can get pressured into doing a 20 rep suicide set with a small application of peer pressure, and my form is better when there are people around. who knew?

then we finished with some 20 rep back squats
225 on the bar, no stopping, 20 reps.

finished the day with some sled pulls (my new toy, pictures and article soon)

don't know what walking is going to feel like tomorrow...

Shut up and Squat.

Burpee ClusterF%&*!

I was visiting with people out of town this weekend. Didn't get to train the way I wanted to, got sunburned, blah blah blah... Regardless I felt like a fatass today. So I tried to remedy that:

Power Snatch: 80kg
3-3-3-3-3

Reverse Sled pulls (with rowing motion)
about 5 trips

Rest 5 min

5 rounds for time:
10 burpees
10 snatches/arm w/24kg
10 alternating kb flips w/ 24kg
10 burpees
10 plyo pushups

Thus the burpee Cluster%&*! was born.
I learned two things from this: my lungs work fine even when on fire, and I need to do more plyo pushups.

Tire and Sledge

It was about 85 degrees today, and I don't let the notebook control my training or my life so that meant I was training outside today. After a few muscle ups (and some other ring work) and some light kb juggling and mobility work I went to town with the 550lb tire. Fat bar pullups for 5 sets then: 10 flips, 20 sledge hammer swings. 5 rounds. Then a double alternating tabata of flips and sledge swings total: 8 minutes.

Intense. Why waste your time?

Get-Ups and Knock Downs

Thought I'd go 100% today but listened to my body and wasn't feeling great. I did some 2 hands anyhows and then a few kb complexes to get my heart pumping. A few muscle ups on the rings and finished with some heavy getups for 5:00 and swings for 5:00.

An interesting story about boxing:

After feeling totally wiped by this some guys from the boxing club asked me to spar. My workout was finished so I eagerly accepted.
I haven't gotten into the ring much because no one is ever around who wants to spar with me. Here's where it gets interesting: I spend the first 10-15 minutes throwing jabs and trying to help my opponents-there were 4 of us so we could switch out and keep a good pace going (GREAT conditioning by the way).
Everyone was pretty evenly matched (so I thought), and we took a 3 minute break. Now I weigh about 195 depending on the day and I'm 5'9", so I've got some meat on my bones. And one of the guys tells me I should "quit throwing jabs like a pussy and start punching like a man, throw some hooks or something." (maybe he was just pissed because I kept dodging his punches and jabbing him in the nose). I'm trying to work on technique here and It takes a lot to get me riled up. I shrugged off the comment and assumed it was just a joke so I called him a girl and blah blah blah.
I guess this fellow took me seriously. The buzzer rings and this guy has murder in his eyes--he throws a massive right straight at my face and in the same instant I duck underneath (I'm 5'9", he's 6'2") and throw a left hook to the body and it felt like my glove was inside this guy's body.
He. Went. Down. Now I don't know what a gasping fish sounds like, but I have a pretty good idea now.

Why am I telling you this?
Hips. A hook comes from your hips, your center (I try to avoid using the word "core" like the black plague). Working with kettlebells and olympic weightlifting has given me great rotational strength (juggling in specific I think). If you know anything about boxing you will recognize how rare it is to go down from a body shot. I haven't gotten into the ring to spar in months (although I have been punishing my heavy bag)--and after today I'll probably be hard pressed to find a sparring partner again...
what's a guy to do?

Juggling. Juggling. And more Juggling.

Juggling the kettlebell has so many benefits including active recovery. I am still sore as hell from the TSC so I am going to take it light.
Someday I'll get a video camera and demonstrate what I am talking about.

Set of grippers came in the mail today- I'm thinking of adding some nail bending and grip training into my routine as well. My goal is to crush a potato or an apple with my hand. I'm just going to see where it takes me.
Hitting it hard again tomorrow.

Pain.

My entire posterior chain is completely destroyed from the TSC. Walking is a trying task. My hand is torn.
No regrets.
Train harder.

Tactical Strength Challenge

One of the greatest things I have ever done. The atmosphere was electric and I was fired up.

Oh, and I got peer pressured into the elite division (thanks guys)

Deadlift: 485 --disappointing because my PR is over 500, I held the bar in a half deadlift for about 10 seconds so I think I'll work some rack pulls for a while and have no problem. It's an embarrassing thing to be able to rip a weight off the ground and not be able to lock it out.

Weighted pullups: 21 with 25lb belt
Felt good 30 next time

Snatches: 100 in 5:00
Here is where it got interesting- I haven't done many snatches with the 32 because it's rough on my hands--and today was no exception. I flew through the first 3:00 and the last 2:00 were pure adrenaline. My right hand tore pretty badly in two places and I was screaming out every rep. I took 1st in the pullup and snatch and 2nd in the DL, which gave me the win overall.
Like I said, the atmosphere was electric. Thanks again to Franz and Yoana for putting it on. Revolution La Jolla

Awesome day. What a feeling. I recommend that everyone compete if they ever get the chance.

VO2 almost max?

Short workout today, trying to taper (for one week at least) for the TSC Tactical Strength Challenge

Power snatch+ Hang Snatch+ 3 OHS
6 sets at 70kg

VO2 Max
24kg kb
15sec work/15sec rest
25:00 total
7 reps per round

I think I'll have to try to go faster next time? my worst complaint was a nagging blister on my left hand. I guess next time I'll go for 8. Live. Learn. More reps!

Tabata's and a new scoring method

Tabata:
Double Snatches w/ 24kgs
1 min rest
Clean and Jerk w/ 24kgs
1 min rest
Burpee
farmers walks 3 sets near failure

I was lucky enough to have a training partner today to keep score with (normally training partners last about 3 sessions with me), he had never done a tabata before and asked how to keep score.
I decided today that we would take your highest and lowest score and add them up.
I feel that when your lowest score is the only factor, people tend to dog it.

No intensity=no tabata.

Next time you tabata, give it your 100% effort, bust your ass on the first set, and then do the same for the next 7. Remember, your opponent will be doing the same thing.

Juggling...and attracting a crowd?

What started out as a spur of the moment de-stressor has turned into a sunday ritual- and not the kind that might cause controversy.
Today, like last week, was sunny and warm and there is an open field at an elementary school near my home.
So I took down a 16kg and a 32kg kettlebell and went to town. flips, snatches, spins, tgu's...anything I felt like doing. No agenda, no goal. But by the end of an hour (which flew by), I was dripping in sweat, and about 10 or so people had gathered around to watch. The question asked most was "how heavy is that big one?" and the second question was "how many pounds in 32kilos?"

I highly recommend that we all find time to train outside like this--I believe it's good for the soul.

So get up and get outside!

Death By Tabata: Courtesy of Dan John

Today I decided to change things up a bit. I had read an article on T-Nation by Dan John about the Tabata Front Squat. It boasted bringing a 500 pound squatter to his knees with a weight of only 95lbs. I've done tabatas before (20 seconds of all-out work follow by 10 seconds of rest for 8 intervals), I've front squatted heavy. I wasn't afraid.

Boy, was I wrong.

I throw 95lbs on the bar and think nothing of it.

Round One: 13 reps. Not bad, I thought. I'm gonna breeze through this.
Round Two: 13 reps. Still going strong. No problem.
Round Three: 10 reps. I figure this is going to be the magic number for rounds 4-8.
Round Four: 10 reps. My quads burst into flame.
Round Five: My lungs catch fire. 10 reps
Round Six: 10 seconds of rest feels like about 3 seconds. 9 reps
Round Seven: Tunnel vision-my world becomes a blur. 8 reps
Round Eight: I beg for death- cerebral function ceases. 9 reps
Round Nine: 8 reps. I fall to the floor and manage to scrawl an 8 onto the paper.

My legs are screaming, my lungs burn, and walking proves impossible.

I decide right there that the tabata front squat demands respect- and when it does not get respect- it beats it out of you.

After about 5-10 minutes of rest I did some double snatches with the kettlebells wrapped in towels to work the grip.

4 minutes- or in my case 4 minutes and 30 seconds- what have you done today?

A day of rest

Sunday was easter, and a rest day for me. It was about 80 degrees outside and I didn't feel like wasting the day.

So I went down to the local elementary school with a 16kg kettlebell and practiced juggling.
There was no sense of urgency, no measured rest periods, just me, some good weather and juggling my kettlebell.

I worked everything I am normally afraid to do with the blanket of the grass to cushion the fall of the bell. After about an hour I felt great, my grip was smoked, and it was just a great day.

How?

Anyhow.

Worked a bent press variation of kb anyhows today

then did some snatch conditioning with the 32kg
5 minutes:
10/10 per arm the 1st minute
8/8
8/8
8/8
6/6

TGU's for 3 minutes then snatches for time again with the 32kg

5 minutes:
10/10 arm
8/8
8/8
6/6
8/8

finished with some core work L-sits, v-ups and planks
then farmers walk with 2 24kgs in each hand for time 2 sets.

Time Crunch?

Today I was a little pressed for time for a workout before jiu-jitsu so I kept it simple.

Power Clean 120kg x 2 x 3

Superset:
Slow muscle ups on rings
Kb gorilla snatches
http://kettlebell-athletics.blogspot.com/2008/03/gorilla-snatches-and-todays-kettlebell.html

Tabata heavy bag

then off to jiu-jitsu

My point is, you can get a workout that is very solid in about a half hour. what's your excuse?

Sled dragging

Today I felt like pulling the sled.
I pulled it forwards, backwards, from heavy to light weight, tied a rope to it and pulled it while standing still.
Not only did I get an awesome burn in my legs, arms, and grip, my heart rate went through the roof.

Still doing your 45 minutes of "cardio" on the elliptical trainer? get out and do some sled pulls, your body will thank you.

Progress?

Monday was a good training day :
Kettlebells
Pistol 32kgx4x3
Press 32kgx5x3

Presses are too easy now, going to start doing ladders next week and work on volume until I get a heavier kb. Training to get a pistol and press with 48kg kb by august 1st to complete the Beast Tamer Challenge.

Quadruple Tabata:
2x24kg KB double snatch
Jump Rope
KB swing
medicine ball throws

it only took 16 minutes but rest assured that I was completely wiped afterward.

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