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.