Back From Fat Growing

Simple, beginner class workout today with hopes of heavy fat burning :)

JM
1-1 (l,r) TGU @ 16 kg
10 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1MP
20 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1 windmill + 1 MP + 1 windmill
30 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1 OH squat + WM + MP + WM + OH SQ
40 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 2 OH SQ + 2 WM + 2 MP + 2 WM + 2 OH SQ
50 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1 OH SQ + 3 WM + 1 OH SQ
40 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1 OH SQ + 1 WM + 1 OH SQ
30 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg + 1 WM
20 swings @ 24 kg
1-1 (l,r) TGU @ 16 kg
10 swings @ 24 kg

Tha Last Two Weeks

Well, long time no see...

In the last post on Sunday I strained my right shoulder, this time a Very Small Muscle on the top of my shoulder. On Monday I showed the new group how to swing and I did 140 swings @ 32 kg. With the second group I did the 10 swings-1 burpee-9 swings-2 burpee drill. Next day I was useless, tired beyond expectation.


That week I didn't practice anything except for the GTG one-leg squat which I did until Saturday. On Sunday I was ashamed and tried to do some swings but it lasted for 6 minutes—my shoulder was aching.


This week I didn't even practice with my groups. I only showed them the drills. A couple of snatches strained my shoulder muscle even more so today I decided to heal it somehow with Swedish Bitter my miracle medicine.


But before that I succeeded to do some swings to get back in shape


JM
30:30 swings, 10 rounds, a leisurely 20 reps/round, a total of 200 swings @ 24 kg
stretching


I originally planned 400 but I was too winded... This month I want to repeat the 80 rounds of VO2max so I have to heal my shoulders fast!

Sunday Evening Flitting

5 x 5-5 (l,r) one legged squat throughout the day

Short and easy workout tonight:

JM
3 x 10 swings+10 GS+10 swings @ 24 kg
8-8 (l,r) MP @ 16 kg
2 x (1-2-3-4) ladder of C&P @ 24 kg
2 x (1-2-3) ladder of C&P @ 24 kg

80 First Time

JM
15:15 VO2max protocol, 80 rounds @ 16 kg, 8 reps/round, total of 638 reps
stretching

No special experience, frist crisis after 44th round, last ten was hell, gonna repeat it because it was SO MUCH FUN :)

Following Thórólf

6 x 5-5 (l,r) one legged squat on the books (38 cm, 15 in)

I prepared for the next VO2max session and maybe I overdid it. I mean the preparing. I'm a bit disappointed but Thórólf didn't do it better so I will accept it today.

JM
1-1 (l,r) TGU @ 16 kg
2-2 (l,r) TGU @ 24 kg
15:15 VO2max protocol, 36 rounds @ 16 kg, 8 reps/round, a total of 288 snatches
2 x 5-5 (l,r) halo @ 24 kg
much stretching

I wanted to do 76 round but I thought what the heck, let's set it to 80 and stop when it's comfortable. I stopped at 36 :) My hands were not in the best shape after Sunday—I left it grow thick a bit but it would've endured it. My stomach didn't take it, it was upset so I finished before something gruesome happened. Maybe the mexican seafood was a bit too hot...? Naaah :)

At the end I made some halo as punishment. And because it would be nice if I could do 10-10 @ 24. Slowly...

Getting The GTG Going

Today I did some GTG during the day:

6 x 5-5 (l,r) one legged squat on books :)

Yes, I stacked up some books and decided that occasionally I put one back on the shelf. Chance brought that there are some big books on top (1.5 in thick) and there are some Valejo albums I made back in '99 to 2k2 on the bottom (0.5 in) so the the progress will be good. Only poor Valejo girls will suffer from prolonged sitting on.

In the evening my beginner group swelled to 9 victims. I was astonished and frightened a bit gut quickly came over it. Everybody worked hard and liked it.

I had to do some drills with them so this is what I did:

couple of swings @ 24 kg
1-1 min (l,r) overhead walk @ 24 kg
couple of goblet, single KB front squats
Tabata: 20/10 sec, 8 round cleans @ 24 kg

Sunday Presses

Yesterday I read through Ricsi's and Adri's blog about the months before I knew them and I realised I skipped an important period—the swings with the 32. Indeed Ricsi was very strong when I started at their gym and it was from the 1000 swings with the 32 and other heavy KB drills. Too late to change now I continued the presses and did some GTG with one legged squat throughout the day.

3 x 5-5 (l,r) one legged squat on a low table (till noon)

JM
3 x 20 SW @ 24 kg
10-10 (l,r) MP @ 16 kg

1-2-3 ladder of C&P @ 24 kg
5 SW @ 16+24 kg; 5 SW @ 24+16 kg

1-2-3 ladder of C&P @ 24 kg
6 SW @ 16+24 kg; 6 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
7 SW @ 16+24 kg; 7 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
8 SW @ 16+24 kg; 8 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
9 SW @ 16+24 kg; 9 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
10 SW @ 16+24 kg; 10 SW @ 24+16 kg

20-20 (l,r) VPP @ 24 kg
5-5 halo @ 24 kg
stretching

The C&P ladders went without rest. The VPP were to be 160 (10 min) but I was winded, my shoulders tired so I stayed with the 20s. I'd like to make 10-10 halo sometime and I was glad to make 5-5 at the end.

70 :)

JM
20 hindu squats
15:15 VO2max protocol, 70 rounds @ 16 kg, 8 reps/round, a total of 560 snatches
stretching

Today I had to practice in the morning because afternoon I will be busy. The dead point came later, around 40th round and that's good. Realised that the sharp inhale down helps—that way my snatch was faster although seemed a but harder. When I didn't concentrate on the inhale my breath was "floating" like a quick and shallow in-out-in—guess it was the anatomic breathing kicking in when I didn't control it. So I have to make it work all the time and I will force it with my victims especially with the group which started this week. If they will accustom to it from the beginning they will greatly benefit.

Tried to force the hard style lockout and snap with my hips. It went so-so but I think at 80 I will be close to perfect technique. If not I will do the 80s until I will :)

I ripped my calluses a bit so I think the weekend is for rest. We'll see.

Press Day

Yesterday I pressed some with my victims but it was not easier than in the beginning. So today I continue towards the 32 with 24 presses. Thinking about Viking Warrior Conditioning I decided to do some VO2max 15:15 after the presses—I expected it to be hard and it was.

JM
10 DL @ 24 kg
20 SW @ 24 kg
10 GS @ 24 kg
5-5 (l,r) cleans @ 24 kg

15 x 3-3 (l,r) C&P @ 24 kg (a total of 45 reps per arm)

15:15 VO2max protocol @ 16 kg, 30 rounds, 8 reps/round, a total of 120 snatches per arm
stretching and SMR

So. The presses went good, I concentrated on locking the elbow, pushing the chest out and holding the arm slightly behind my ear. Technique was quite hard style with nice active negatives.
The 15:15 was in turn hard. My shoulders were tired (almost to the point of aching) but I learned again something:
1. Locking knees is before the top point and before the punch. This way the KB travels faster and more energy goes from the hips.
2. Top position lock is similar to the MP lockout (as I should've known from the books but reading and realising is two things).

All in all nice session—a bit long (1 hour without JM and stretching) but successful.

Saturday Free Seminars

I was better this time. I planned and sent the invitations not one but two weeks before the day. I made posters and posted it in the buildings nearby and in the gym. I sent the data to kettlebell.hu 10 days before the event. (OK, they published it 3 days before the day.) I invited 30+ of my friends again. Several guy from the gym promised to come... And they came... 3 of them in two session... and 2 of my faithful victims :)

Nevertheless I practiced with them—I did the ending workout with them:

30:30 protocol, each round is different:
SW, DL, SW, hindu squat, 1HSW (l), DL, 1HSW (r), OH stand (l), figure eight, OH stand (r), figure eight, hindu SQ, SW, DL, SW

And did it again in the second session, but only some of them: SW, DL, SW, 1HSW, OHS, OHS, SW, DL, SW

only 8...

pant... only 8... pant... only 8...

Finally I could put my hands on a copy of Kenneth Jay Master RKC's Viking Warrior Conditioning and I like it. It's very clear in method and have tremendous depth in background science. I favor it over Naked Warrior the latter being too american for me with many bold sentences, quotes, boxes and pictures—a bit confusing at first.

All in all I decided to go for VWC, this year I want to finish 15:15 MVO2 protocol to be ready for 36:36 in January. In the mean time I didn't give up my dream to make a pistol one day :) so GTG is to be incorporated in my daily routine as well.

Today's practice:

JM
2 x 20 swings @ 24 kg
2 x 10-10 (l,r) viking push press @ 16 kg
64 rounds of 15:15 VO2max protocol, 8 reps/round @ 16 kg
10-10 (l,r) halo
stretching & brettzel

I realized that fatigue is taking a toll on my technique—sometimes I don't pull up my knee caps, don't fire my glutes, don't push my chest forward BUT... I feel like my overall performance and overall technique is improving. I hope my technique in hard style enough...

32 kg and Double Bells

I initiated my new KBs at the gym. Rare (and hopefully) last chance when I could prectice in the gym because next week I start a new course for beginners from 6 p.m. so there will be no empty time. But today I had time so I improvised a practice:

JM
10 swings @ 24 kg
10 swings @ 32 kg
5-5 (l,r) MP @ 16 kg
3-3 (l,r) C&P @ 24 kg
1 (r) push press @ 32 kg
2 rounds of {
2 x 10 swings @ 24+24 kg
2 x 10 cleans @ 24+24 kg
3-3 (l,r) see-saw press
10 leg raise hanging on vertical plank (I don't know the fancy english body building name for it)
}
The I started the class with my victims and somewhere I made 3 min plank with one arm removed and one arm-one leg removed alternately.
stretching

Geoff is right—why spend much time with single when you can do it with double KBs half the time!

120/60 Day

I made a short but effective workout with 2 min on/1 min off protocol. Definitely putting press on heart and lungs which I need to practice because I'm mostly kind with myself when it turns ballistic...

JM
2 min: 30 sec deadlift; 30 sec goblet squat; 30 sec deadlift; 30 sec goblet squat @ 24 kg
1 min: rest
2 min: 30 sec goblet squat; 30 sec swings; 30 sec goblet squat; 30 sec swings @ 24 kg
1 min: rest
2 min: 2 x 30-30 sec (l,r) one handed swing @ 24 kg

1 min: rest
2 min:  TGU @ 24 kg
1 min: rest
2 min: C&P @ 24 kg - swapped hand after 3 reps
1 min: rest
2 min: (l,r) 30 sec one handed swing; 30 sec high pull @ 24 kg
1 min: rest
2 min: (l,r) 30 sec high pull; 30 sec snatch @ 24 kg
1 min: rest

2 min: (l,r) 30 sec viking push press; 30 sec snatch @ 24 kg
1 min: rest
2 min: 60 sec russian twist; 60 sec sit-up with KB above head @ 16 kg
5/5/5/5 halo
stretching

9 rounds is 27 minutes but it was enough for me. Sometimes I cheated 5 secs at the end of the round...

Tired Press Day

At the first ladder I knew I'm not on the top but managed to make

4 x C&P ladder of (1-2-3-4) @ 24 kg

Tried to do some ballistic but couldn't so I called it a day.

Decent Squat Day?

Getting back, it was hard, slow but done what I planned:

JM
All @ 24 kg:
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 10 Janda situp

ladder of double front squat (5-5-4-4-3-3-2-2-1-1) @ 24+16 kg
stretching + some SMR

I know, I know. The last two round of 10 GS 20 SW I've done the easy ones—hip flexor and Janda. Besides I don't know how does Brett this kind of workout—I' ve done it without rest between GS and swings but had to rest between the others.

At the end the ladder is double because I swapped the KBs.

Victim Practice

From 6 p.m I started Brett's GS&SW workout but István arrived 15 minutes late so I had to teach him the TGU (for which he came). Today I could do only this:

40-50 cleans @ 24 kg during teaching cleans
20 sec/10 sec (Tabata protocol):
10 rounds of swings @ 24 kg
8 rounds of swings @ 16 kg

It was enough, my forearms were done, had to switch back to 16 kg but tomorrow I think I can do some decent workout.

Presses To Get In Shape Again

I did nothing since Wednesday and even then I did some swings with my victims. That was

15 sec/15 sec swings @ 24 kg, 20 rounds, 8 reps/round, 160 reps

After that the week was complicated, my son Bence was with me (Autumn Holyday), I was working and going out with Bence and taking him to Mind Control training and cooking for him and his friends at my place and on Friday I slept instead of practicing in the afternoon. I grew a nice belly because I usually eat much carbs with Bence (Bence lives on carbs, pasta, bread, pizza but unfortunately I have bad insuline resistance and insuline level so I grew belly fast).

So yesterday I took Bence back home and today I could practice. Finally I could persuade myself to begin at 10 p.m. :) but I could only do some presses so I did:


20 x 5-5 (l,r) MP @ 16 kg
3 x 10 Janda situps
1-1 (l,r) anyhow @ 24+16 kg
10 snatches @ 24 kg

Squat Day To Exhaustion

I decided to do my practice before the classes today so a hurried pratice I've done at home:

JM
20 swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
10-10 1H swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
1-1 min OH walk @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position left @ 24 kg
1-1 TGU @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position right @ 24 kg
10-10 cleans @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
20 figure eight
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
stretching

5 min farmer walk @ 24 kg (I took my 24 to the gym - Yes, I live close to the gym :)

Then my classes became chaotic bacause first István, a new victim promised to come at 6 p.m. to learn the swings - this I downright forgot. Today Roland Heck RKC, one of my buddies from RKC Cert phoned to come to the gym to have a talk. Ok, I said, we have time from 6 to 7. Then I remembered that István is coming to swing. Then at 5 p.m. Szila phoned that he will come at 6 p.m. instead of 7 - I thought "alright, I will punish him with doing the workout alone from my paper, I will teach István to swing, Roland will watch".

Szila was there at 6 p.m., we've done the JM and I thought  I can talk with Roland. Then István arrived late so I've done the JM again - third time that day. I split my attention between Szila (doing the workout), István to teach the swings, Roland to feel he's not neglected, my son who talks a lot a knows everything better, and my phone because I expected the step-father of my son to bring some stuff that could not wait until tomorrow. Oh, and Uncle Gyuri the manager of the gym who came in a couple of times to show KBs to some guy.

Now that's what I call chaotic. At least there were some minor successes: Szila was destroyed :], Roland got some address to some other gyms with barbells, István learned to swing.

On the class from 7 p.m. I did some drills with my victims:

JM (fourth time)
1-1 min (l,r) farmer walk @ 24 kg (my forearms got cramped)
2x{10 step dragon walk, 20 swings}
8x21 swings (30"/30" protocol) - had to skip two rounds because forearms were near failure

And the best part:
5 min farmer walk @ 24 kg
Yes, you guessed right, I took my 24 home.

After these I've fallen asleep on the couch... Good night kids.

Partial Press Ladders

I've done some partial presses according to Kenneth Jay from the article "Training for Maximal Strength with Russian Kettlebell".

JM
6 rounds of 30/30 1H swings @ 24 kg (20 reps/round, 60-60 1H swings)
5 rounds of 3-3 (l,r) partial press combo @ 24 kg
(C&P, partially lower, reverse before point-of-no-return, partial press out, slow full lowering)
3 rounds of 3-3 (l,r) C&P @ 24 kg
2 rounds of 3-3 (l,r) MP @ 16+6 kg
1 round of 3-3 (l,r) MP @ 16 kg
Stretching

The 3 rounds of C&P was really easier than before (surprise!!!). As expected before the top the KB popped up like never before :) But at the end the 16 kg was enough to finish. Nice tiredness in the shoulders.
Next time have to go back to squats again or the pistol will never come closer.

VO2max Day

JM
2-2 (l,r) TGU @ 24 kg

VO2max protocol, 15/15, 60 rounds @ 16 kg (8 reps/round, 480 snatches, PR :)

1-1 min (l,r) farmer walk @ 24 kg
1 min rest
40-40 sec (l,r) farmer walk @ 24 kg

So I've done it. Strange things happen during 30 min of snatching... In the first 30 rounds I fought for keeping the rythm. After the 30th round I felt satisfied but the next few rounds were the first dead point. The 40th and 50th round came relatively lightly and I knew after the 50th that I can do it. At the 51st round Thunderstruck strucked in and I got such a surge that maybe I could've gone past 60. Many thanks to Juci RKC to mention Thunderstruck - it was fantastic! :)
It was enough for my lungs but had to make my forearms work a bit more so I walked like a farmer. The second round however had to be shorter, not everything they can bear.

High Pull Test

Yesterday I tried one of my workouts that's coming for my victims. It will precede the learning of the snatch. I grabbed my 24 and did this:

JM
2-2 (l,r) TGU @ 24 kg

5-5 (l,r) high pulls @ 24 kg
30 sec rest
5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 MP, 5 swings, 5 high pulls with each hand @ 24 kg

3 rounds of 5 bicep curls - 5 tricep extesion @ 16 kg

2 round of
30 sec swings @ 16 kg
30 sec swings @ 24 kg
30 sec rest
30 sec swings @ 24 kg
30 sec swings @ 16 kg
30 sec rest
Stretching

I originally wanted to do 3 rounds of the last forearm bursting drill but had to give up at the beginning of the third round. The high pull excercise was quite nice on my forearm and lungs - can't wait to do it with my victims!

BJ Press Day

Today's practice:
JM
2-2 (l,r) 5 snatches - turkish get down - turkish get up @ 24kg

BJ press day (all @ 24 kg):
4-4 (l,r) clean&press
20 swings
4-4 (l,r) clean&press
5-5 (l,r) clean&front squats
4-4 (l,r) clean&press
5-5l,r windmills
4-4 (l,r) clean&presses
5-5 (l,r) snatches
4-4 (l,r) clean&presses
20 figure eights
4-4 (l,r) clean&presses
10-10 one handed swings
4-4 (l,r) clean&presses

2-2 l,r clean&presses to make 30-30 presses

Tabata 20/10, one handed swings, 8 rounds, 13 reps @ 24kg

Strangely I could concentrate on the technique in the last 3 or 4 C&P round - the first rounds have gone by by thinking how heavy the 24 was. In the original Ricsi workout there were 3 tabatas but I was totally exhausted in the end and after the first I thankfully lied down on the floor. Have to be patient to get back my shape - if ever I had any.

New Series Squat Day

After past week's illness I started the practices with the very successful Adri's squat workout. This time I tried the original but had to shorten towards the end. I managed to do this, everything @ 24 kg except where noted:

5-5 halo
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up squats
20 alt. handed swings
10 squats bell in left hand clean position
1 min figure eights
10 squats bell in right hand clean position
10-10 tactical eights
10 goblet squats
1 min overhead walking, right hand
10 squats & presses above head
1 min overhead walking, bell in left hand
10 goblet squat
10 sit-ups bell above head, 10-10 russian twist
10 bottom up goblet squat
20 alt. hand swings
10 goblet squat
25 swings
10 deadlifts
25 swing
10-10 halo @ 16 kg

Last Week

On the evening of my last post I caught a terrible cold. I couldn't breethe for two days and whole week I was tired and exhausted. Because of this I didn't practice but did some training with my victims on Monday and Wednesday class. There was a

5 min Swing Test: 197 reps @ 16 kg

that I remember, coul've been more but had to crank up the volume and I lost 20 secs. Then

couple of hundred swings,
couple of TGU @ 16 kg

but nothing fancy. Grew a nice belly so this week I start to build my trainig up again.

VO2max Snatch

JM
54 rounds of VO2max protocol 15/15 @ 16 kg (8 reps/round, 432 snatches)
15 Janda situp that turned out to be barely Janda situp

Will try the real Janda situp next time. I didn't fired my hamstrings and sat up too far up.
Originally I planned 60 rounds. I'm sorry to disappoint me :) My hands comfortably hardened but have to improve on grip to snatch the 24 again.

Bike, Jerks, Jams

I went to a chinese market to buy some prawn. I decided to go on bike to earn my evening meal :)

18.7 km biking @ 22.2 kph average (50 min)
stretching

I've done it in 50 minutes with red lights, 1 min free fight with shouting jerk from the car and shopping. The back route was tiring with the wind in my face and finally I went on the bike lane which is quite bad in Hungary. Bike lanes are crap with cracked bituminous carpet, sometimes cobblestone or something. Sometimes so narrow with rails or banisters on both sides that I'm more afraid than on the road by the cars. OK, I was socialized on the road in traffic jams because in 1992 there were no bike lanes when I biked a lot.

First 24 kg Press Day

Between a trip to the countryside and a visit to my friends a hurried practice:

JM
3 round of swing @ 24 kg, 30/30 protocol (22 reps)
5 ladders (1-2-3) of MP @ 24 kg
8 rounds of 30/30 alternating one-handed swings and plank
streching

Back from the 3 day tiredness and I pressed 5 ladders :)

Monday Class

Yesterday I made a mistake: I trained with my victims :)
It was unscheduled and tiring despite of the low volume.

3 round of (10 hindu squats, 10 swings @ 24 kg)
20 swings @ 24 kg
10 goblet squats @ 24 kg
20 figure eights
10 goblet squats @ 24 kg
15 1H swings (left)
10 goblet squats @ 24 kg
15 1H swings @ 24 kg
10 goblet squats @ 24 kg
20 figure eights @ 24 kg
10 goblet squats @ 24 kg
20 swings @ 24 kg
8 rounds of 30"/30" swings @ 16 kg
10-10 (l,r) halo @ 16 kg

The last eight round I didn't want to do with 24 because it was my rest day and I didn't sleep well.  My hamstrings and back cried for rest but I had to show them what will they achieve in a couple of weeks :)

BTW the class was a success, Judit from Rita RKC's group will stay with us on Mondays. There were two new victims who are my neighbors. Everybody worked hard and enjoyed the stretching after the 30/30 :)

Double Bell Squat Day

JM
10 double front squats @ 12+12 kg
25 swings @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
1 min plank
10 double front squats with military press on the top @ 12+12 kg
1 min plank
10 double front squats @ 12+12 kg
10-10 lunges with weight @ 12+12 kg
10 bottom up goblet squats @ 16 kg
5-5 (l,r) MP @ 16 kg
10 double front squats @ 12+12 kg
10 situps with weight, 10-10 floor swipes @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
25 swing @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
Stretching

The squat is getting better, first time I really felt my hamstrings firing! Felt good :) Tomorrow in the gym I will try the pistol on a bench. Have to buy Naked Warrior to read more about pistols.

Pyramid Press

I took my KBs to the new gym and some light ones are left at home. So I thought I could do a pyramid press day:

JM
3-3 (l,r) MP @ 12, 8+6, 16, 12+6, 12+8, 16+6, 16+8 kgs
3-3 (l,r) MP @ 16+8, 16+6, 12+8, 12+6, 16, 8+6, 12 kgs

It turned out it became a light volume day. When the 12 was at the bottom it really did hurt - I couldn't even straight out my wrist.

Call It Variety Day

Some days went by with moving from one gym to another before even it could've begin at the old place. Lots of e-mails, phone calls, talk to the gym owners - no training there.

Yesterday instead of practice I stayed at Rita RKC's training when I left the old gym. It was totally different from what I saw and learned from Ricsi and gave me some great ideas. Rita was very nice to tell her victims that they can come to my gym if they want another training in a week. All in all it was a great idea to stay.

Today was the first training day at the new gym. Two of my closest friend came at 7 p.m. so we had enough room :) But before that I've done some practice from 6. I had the bells so I made some double bell excercises to have some fun:


JM
Brett Jones style workout:
10 double bell swings (2x16 kg)
10 double cleans (2x16 kg)
10 double bell swings (2x16 kg)
10 double military presses (2x16 kg)
10 double bell swings (2x16 kg)
3-3 double windmills (2x16 kg)
10 double bell swings (2x16 kg)
1-1 TGU (2x12 kg)
10 double bell swings (2x16 kg)
10 high-pull (2x16 kg)
10 double bell swings (2x16 kg)
8 double snatch (2x16 kg)
10 double bell swings (2x16 kg)

as many round as I can do in 10 minutes:
10 swings @16 kg
5-5 (l,r) cleans @16 kg
5-5 (l,r) row @16 kg
10 hindu squat
made 8 rounds in 9:50

Before the last 10 min excercise I was thinking about doing it with double kettlebells but I strained my back a bit (lack of concentration in the Brett Jones workout) so I stayed at 16 kg like my victims will do.

Adri's Squat Day

Last week it succesfully caused some nice soreness in my glutes and seems fit to prepare me for the pistol  I decided to put Adri's squat sequence in my weekly schedule. So this was my practice today, all with 24 kg:

JM
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up goblet squats
20 hand-to-hand swings
10 squats bell in clean position, left arm
1 min figure eights
10 squats bell in clean position, right arm
10-10 tactical lunges
10 goblet squats
1 min walking with bell above head, streight elbows, left hand
10 goblet squats with pressing the weight above your head
1 min walking with bell above head, streight elbows, right hand
10 goblet squats
10-10 lunges with weight
10 bottom up goblet squats
10-10 backward lunges with weight
10 squats bell in clean position, left arm
10 situps with weight, 10-10 slow twists
10 squats bell in clean position, right arm
20 hand-to-hand swings
10 goblet squats
25 swing
stretching and some SMR

I finished it well in 1 hour without JM and stretching despite of the 5 calls during the practice. Never will practice from 3 p.m.! After it I had to go to meet with my friends and I sweated another 1 and a half hours :(

Press Day

Today's practice:

JM
5 round swing @ 24 kg, 30 sec/30 sec, 23 reps (total of 115 reps)
5 x MP ladder (1-2-3-4-5) @ 16 kg
Leg-matrix in 2:31

Finishing the preparation to press the 24 again. Before RKC I pressed the 24 but my strained left arm hindered a bit - only the fear from failure kept me going back then. Now the strains are gone and I build up my MP.

I had to rest only in the last two ladder before the 5-5, the first 3 ladder went without rest.

Started

Since completing the RKC weekend last month I thought about starting a blog... So I started blogging although the main reason for it is not showing my thoughts to you kind reader but recording my practices - not workouts as Pavel wrote.

Today's practice:

JM

10 swing @ 24 kg

5-5 (l,r) clean @ 24 kg

10-10 (l,r) one handed swing @ 24 kg

6-6 (l,r) snatch @ 24 kg

VO2max protocol (15/15 sec):

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

The last ten round of snatch was hard, had to concentrate on the technique.

My first group of victims will not start tomorrow because nobody can come this week. Next tuesday we will start. At least I can buy the bells and whistles (or gymboss) :)