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