Vasárnapi sissenet

A nagy visszatérés a VWC vonalra :( vagy nem...?

JM
2-2 (l,r) TGU @ 20 kg
5-5 (l,r) MP @ 20 kg
2-2 (l,r) TGU @ 24 kg
2 x 3-3 (l,r) MP @ 24 kg

VO2max 36:36 protocol @ 20 kg
4 kör @ 18 reps
2 kör @ 16 reps

36:36 SW @ 24 kg, 6 kör, 25-26 reps/kör
10-10 (l,r) halo @ 24 kg
stretching

Warning, sissy at work!

VO2max Session

So did I spin up my forearms for the task?

JM
5-5 (l,r) CL @ 16 kg
3-3 (l,r) WM @ 16 kg
5-5 (l,r) MP @ 20 kg
3-3 (l,r) WM @ 20 kg
20 SW @ 24 kg
3-3 (l,r) WM @ 24 kg

VO2max protocol, 36:36, 18 rounds, 20 kg
12 rounds @ 17 reps
2 rounds @ 15 reps
4 rounds @ 13 reps
stretching

WTF. I'm still not on the level I was on 9/11 :) This year I mean! What did I do wrong. I should've not gone to London? Did it set back that much?

Monday Group

JM
3 rounds:
20 SW
10 pushups

3 rounds:
5-5 (l,r) C&P @ 20 kg
1-1 (l,r) TGU @ 24 kg

VO2max protocol 15:15, 40 rounds, 8 snatches/round @ 16 kg
10-10 (l,r) halos @ 20 kg
stretching

Weekend Session

JM
1-1 (l,r) AB-TGU-AB @ 16 kg
3-3 (l,r) WM @ 20 kg
1-1 (l,r) 5 SW-5 MP-5 SN @ 20 kg

VO2max protocol, 36:36 snatches @ 20 kg
6 rounds @ 17 reps
4 rounds @ 15 reps
2 rounds @ 13 reps
stretching

Farewell Session

Tomorrow morning I depart so I did a farewell party with my bells. I think I managed to throw one like a true viking warrior—at least in my league... :)

2-2 (l,r) AB @ 16 kg
2-2 (l,r) AB @ 20 kg
2-2 (l,r) AB @ 24 kg
30-30 secs (l,r) overhead stand @ 32 kg (thank Ricsi for the idea but I can't find it)

3 times 1-2-3 step ladder of C&P @ 24 kg (going back to 24...)

VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
4 rounds @ 14 reps

2x5-5 (l,r) halos @ 24 kg

Stepping back in VO2max but even Thórólf did stepped back, and not once! Decided to do much GTG next week with my CoCs :) and I come back a Popeye! Next Sunday I will see what can I do with my new forearms.

Saturday: Back To VO2max

But before that, monday:
JM
3 rounds:
30 sec SW @ 24 kg
30 sec SW @ 32 kg
30 sec rest
30 sec SW @ 32 kg
30 swc SW @ 24 kg
30 sec rest

2 rounds:
10 situp @ 16 kg
10 windshield swiper
20 slow twists @ 16 kg

30 rounds VO2max protocol, 15:15 viking push press @ 16 kg, 9 reps/round
10-10 halo @ 20 kg


Wednesday:
JM
10 dDL @ 2x20 kg
10 dSW @ 2x20 kg
10 dCL @ 2x20 kg
10 dSQ @ 2x20 kg
3-3 dWM @ 2x20 kg
5 dMP @ 2x20 kg
5 dThruster @ 2x20 kg
5 C&J @ 2x20 kg

the more rounds in 20 minutes:
10 DL @ 20 kg
10 pushups
10-10 (l,r) SN @ 20 kg

stretching


And finally, Saturday:
JM
5 rounds:
10 dSW @ 2x16 kg
5 dC&P @ 2x16 kg

VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
6 rounds @ 13 reps

10-10 (l,r) halos @ 20 kg
4-4 (l,r) halos @ 24 kg
stretching

Small Workouts

Last Friday I pulled a muscle in my neck so I skipped the snatches on Friday and Saturday. It was sad because I did pretty much GTG with my CoCs throughout the week and I was looking forward the 18 rounds of VWC regime. On Sunday I finally started but quickly reverted to TGUs after trying some snatches :(

Sunday:
20 SW @ 20 kg
5-5 (l,r) MP @ 16 kg (it was dawning on me the there will be some trouble)
20 SW @ 20 kg
3 (l) SN @ 20 kg (now it was obvious that no snatches for today)
20 SW @ 20 kg

2-2 (l,r) TGU @ 16 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 20 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 24 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 32 kg
10 double close @ CoC No. 1


20 SW on top of the minute, 8 rounds alternating @ 24 kg and @ 32 kg
stretching


Monday:
10-10 (l,r) halos @ 20 kg
I wanted to rest today because my neck didn't get better. But I was caught up...
10 GS @ 32 kg
10 wide pushups
10 slow twists @ 16 kg

7 rounds in 15 min

10-10 (l,r) halos @ 16 kg

Back With RKC Tribute Session

I'm proud that I managed to do the snatch test so I have to publish it :)

Wednesday session:

5 min snatch test: 100 reps @ 24 kg (with an average of 40 secs work and 20 secs rest)
3 rounds of 20 hindu squats + 20 SW @ 24 kg

last year grad workout like:
6 rounds of 5 dSW, dCL, 5 dMP, 8-10 steps of overhead walk @ 2x20 kg

And at the end to feel the tearing:
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in overhead position @ 2x20 kg

10-10 (l,r) halo @ 20 kg

The snatch test was easy. I was satisfied. At first I was wondering if I should do it with 20 kg but I thought what the heck I try it with 24 and we'll see what can I do. The VWC did it—not only in mass gain but in lung capacity. And I'm just beginning the second stage!

The "grad workout like" was hell, I reduced the planned 10 rounds to 6, after switching from 24 to 20 after the first round :) After that I had to improvise because the last workout was the Tabata dSW/walking ssP one which we could have not do. But for me this SW/walking combo did call back some nice memories of burning forearms and helluva lot of swing of last year. :) I DID enjoy it!

Last Twelve Weeks

Yesterday I finished the first section of Kenneth Jay's Viking Warrior Conditioning. During these weeks I was practicing in the following fasion: monday and wednesday with my groups, mainly with the advanced class. This consisted of either several tabatas, 20 minutes workout with single or double KBs or various other drills able to cause pain :) On weekends I snatched to reach the 80 rounds minimum of VWC.

From week to week this was my progression:
25 rounds
60 rounds
50 rounds (ripped my left hand)
50 rounds (careful with my left hand, ripped my right hand!)
rest
72 rounds
80 rounds
rest (active rest with Ricsi's weekend seminar)
90 rounds and I promised myself not to grab a 16 for a while.

So from now on I switch to 20 kg and start the 36:36 protocol.

Week Starts Good

Last week my rehab was set back because on tuesday my right wrist started to ache during the first TGU :( The TGU was out of question then so my rehab plan went haywire before it could've done some good. I was stuck with swings.

This Monday I felt good with my shoulders and some GTG with CoC No. 1 pumped up my forearms so I felt strong enough to swing with my group:

JM
30:30 swings, 6 rounds @ 32 kg, 4 rounds @ 24 kg, 22 reps/round
stretching

Then yesterday I was invited to a karate session where I thought the swing. Afterwards I've done some VO2max:

JM
15:15 VO2max protocol, 40 rounds @ 16 kg, 8 reps/round, total of 320 reps
stretching

Soooo.... coming back, the goal is to reach 80 this month or beyond then 2nd phase of VWC.

Big Plans, Small Deeds

Planned a practice for Friday and Sunday but managed to do one on Saturday. I was sore after Wednesday, the goblet squats strained my left quad. I don't know, always this strains, pulled muscles and I'm not able to get out of them. I want to proceed with VWC but just struggling. I hope I'm not a 'just guy'—if you don't know what it is watch the brilliant movie 'Mr. Magorium's Wonder Emporium'. It's a must!

So this Saturday:

JM
10 SW @ 16 kg
20 SW @ 24 kg
10-10 (l,r) snatches @ 16 kg
20-20 (l,r) smatches @ 16 kg
2 x 10-10 (l,r) snatches @ 24 kg
15:15 VO2max protocol, 10 rounds (!), 8 reps/round, 80 snatches
stretching

planned 30 rounds :(((

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...

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.

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...