Tough

Bike ride today was actually tough. Got in some KBs before hand though. Some BUPs and snatches with the 24kg. Was actually dissapointed that the BUP was as easy as it was. My strength was/is there I just had to hone the movement and coordination for it.

Weekend and todays training

This weekend was awesome...visited my friend in Denton. I love hanging out with him, because we feed off each other and push each other hard. The man is a natural athlete with the mindset that he can do anything, so he does everything...very well. I wish I had pictures of the route and the dynos we did. But I walked out of the gym thinking I could do anything, and feeling invincible.

Todays workout was the maxercist. I lost track of reps but stayed with the 30 sec intervals as best I could. Got 6 sets of 5, then went downhill from there with sets of 2&3..somewhere between 40-50 reps total in 10 minutes. Tomorrow is climbing and a blasting of the lower body.

5 minutes

Thats how i motivated myself to do something today..."its only 5 minutes..."

5 sets of 5 L&R + 1 set of 3&3+1 set of 2&2 = 60 reps in 5:03. Not too bad but not good. Hopefully will hit near 100 by the time im outta here. Shouldnt be too hard.

Climbing was good -not hard nor easy.

OLAD

It worked great for me in the past so its going to do the same. Taking a semi-back off week as I dont deserve one as I have not been working hard. This time Im using a modified Pavel plan.

Today- 2x16kg LC C&J - 70 reps

Completed with 5 sets of 8 reps and 6 sets of 5 reps with one minute breaks in between. Pretty weak, but I am thinking One Arm LC C&J would be more beneficial as the entire set would be more beneficial to me.

Had an interesting discovery with my wrist today...Its related HEAVILY to how tight my shoulder is. Hmmm.....

4/9 & 4/10

4/9 - Rode for 40 minutes at the park. Did 3,2,2 pullups. Some pushups.



4/10 - No climbing. 10x3/3 snatches-60 total. 40 pushups. My shit is weak.

A good day

Today was good. Finished up Black Hawk Down, and am anxiously awaiting Northern Disclosure by Sfc. Nunn. Will be an awesome read.

Had a fun day of climbing as well, even though the wall got crowded and my brother and I decided to leave early.

The workout wasnt rigorously kept track of because I didnt feel like it. I was hurting, but because I didnt get my ass up this morning (stayed up late read BHD) I had to get in there and 'punch the clock.' It consisted of the formentioned combo and when I screwed it up cause of a mental lapse...I jogged! I threw some burpees in there as well. Best thing about it, the thing that really made this day great, is I continued until my goal time. I had told myself no less than 15 minutes. At 7 I was hurting, (especially my left forearm-my tendons felt like they were trying to pop out of my body) and at 13:30 I stopped the watch to quit, then thought of Rangers and D-boys raced into my head with the general thought of "Do they quit early?" And I started the watch again and did some more H2H, snatches, and running until I was well past 15mins. I didnt bother looking at the finish time to record it. It didnt matter to me. Tommorrow will be some kind of activity at a Park hopefully, and if I am feeling up to it, more H2H, maybe at a 'nice' pace. Over.

4/7

Feeling wierd today. My body was 9 kinds of messed up. Did 4,3,2,1 pullups and MP. Did a few sets of pushups that were pathetic. Tommorrow morning will be some kind of Martone inspired pain. Some TGUs + H2H drills and combos for a sick and twisted Program Minimum.

Might try somethings like Right hand -Snatch, Figure 8 (catching bell in R), catching with L on the drop into a Snatch to begin the other side. Do that for a 20 count or so then jog, at other end of field do some burpees. Should be brutal.

Pullups and Climbing

Screwed up the FPUP. I did 3,2,2,2...program called for 3,3,2,1. Tomorrow I will do 4,3,2,1. Sunday I will shoot for 5 pullups and hopefully hit it, then begin the 5RM of the program.

Did some fun climbing today with some interesting dynos and new stuff to try out next week. Will do the snatch workout i thought i would do today, tomorrow.

Fun

Easy Day today...

FPUP - Day 3 -3, 2, 2, 1

Some MPs and bottoms up presses and cleans with the 24kg. Tomorrow will be a workout of some bottoms up stuff since I will be outside I can push it a little harder and snatches. Im thinking 5/5 on the minute for 20 minutes (hopefully).

More Important

I watched yet another documentary type show today. It was very well done and I enjoyed that it focused on the Sfc. leading his platoon. It showed both his joys of leading men, and the pain it can cause. I can only hope that I will become a great leader.

No climbing today. They wanted to give a class on making anchors or whatnot. So my brother and I went through day 2 of the FPUP - 3, 2, 1, 1. I made myself get up this morning and run also...I almost forgot. It ended up being about 1.7 miles in 12:17 - 7:22 minute/mile pace. Had hoped I was breaking the 7 minute/mile pace but that will happen shortly.

Not Feeling It

I thought it was time for a back off week, only to note that it has only been a week since my forced back off from being sick +a few days of recovery. Also, I have been feeling a little soft from my lack of grinds. Need to Grind it out 2x per week(M/F), and push the earth away 2x(W/Sat.). I wish I had access to heavier KBs. I would be dominating the 32kilo in no time, but it doesnt make sense to buy one when I am leaving so soon. Anyway, today looks like



Fighter Pullup Program start - 3,2,1,1

Mobility Work - Have been neglecting it and I can FEEEEEEEEL it.

70lb DB Push Presses - 3x3 R&L

SLDLs - a few with 16kg, 24kg, 32kg - tough balancing

TGUs- 70lb DB 3x1

Side Press - 24 kilo - 5,3,3 R&L

Darc Swing Ladder - 10,20,30 reps x 1....rest was 20,10,20,10,20,10 140 total in 7:50.

Tactical Athlete

Stolen from Jeff Martone


Perform one: 1-Arm High-Pull, then Snatch combo with the left arm. (Figures 1 - 4)
DARC Swing, switching KB to right hand. (Figure 5)
Perform one: 1-Arm High-Pull, then Snatch combo with right arm.
DARC Swing switching KB to left hand.
Repeat sequence for one minute.

It actually went down more like TactiCOOL WUSS....Broke down to 3l/3r of the combo which is about 40 seconds. Rested a minute and did it again. Total of 10:40. I need to start working with longer 16kg sets and overall time one time a week. Total workout time needs to be in the 30-40 minute range. That would make jogging feel even easier.

Aerobic work is "easy"

Rode the bike today for about an hour and half. Its cake compared to snatching a 'bell.

Just like my run yesterday, aerobic work, if you dont train for it specifically, seems to be more about tolerance and letting your body 'let go' and just glide. Today, riding for that long was a challenge, but not as big of a challenge as walking back to 24 kilos of pain and moving above my head. The gym bunnies (loufa users) can keep their curls and aerobic work...I'll continue hitting up one of their "workouts" as recovery and extra activity.

Master Rif hit yet another PR today and makes me feel weak. 50 sets of 8 reps Max V02 style with the 16kg. The amazing thing is his HR was peaking somewhere around 180bpm. Click on the link on the right and be ASTOUNDED.

3/25

Climbed lightly and ran some...since it was not on a track I can't state that I ran a true 6 minute mile, but I was on that pace easy. I rested for a minute or so then ran a little slower 6-7 minute mile. Felt good.

Climbing is harder on the body than you would think. Went to do the pushup/pullup ladder and realized I was smoked. Need to seperate these out, and with a month break between school and basic, I will crank my pushup and pullup numbers up during those weeks. Most likely with a GTG program like Hit The Deck.

3/24

When I wrote the last post I thought my hand would be better. I ripped the skin under my right hand middle finger's callous. So todays workout was some carries to warm up followed by the below One Arm Swings in 11:23. Sets done on the minute. Working on getting overall volume up.

JD - 16kg 3L/3R x 12 - 72 total
Joe - 24kg 7L/7R x 12 - 168 total.

20 minutes at same pace will happen soon. Tomorrow AM is pushup,pullup ladder, then run and climb. Will be fun.

3/22

Trained a little a few days ago, just some snatches when I could and was helping JD get his Tsnatch form down with swing, high pull, snatch combo.

Today - Tsnatches 24 kilos
7L/7R on the minute x4 - 56 reps
5L/5R on the minute x5 - 50 reps

106 total. Next workout will be TGUs then Pushups/Pullup Ladder in the AM followed by 16 kilos snatches for 20 minutes. Will start with 10/10 and see what happens. I will be snatching UTC for 200 at least. I am considering Snatches to be my main movement, may shoot for 200 US SSST style before I leave. Will start running lightly before climbing, probably 16 minutes around the track or 2 miles, whatever comes first.

Over and Out.

3/17

Been offline for awhile. Was sick from Thurs-today. Today I feel ok. Should be 100% within the next 2 days.

3/12

http://www.pamelamacelree.blogspot.com/

Her blog is beyond amazing. A stong and beautiful woman.

It is rare to find someone who has that "dog in 'em", even if they have natural gifts which would allow them to be great at any chosen path. Don't forget the basics. The reason we train is health. Health is much more than 'working out.'

Will update later with training.

Training-
10 pushups
A few One Arm Rows
Sandbag carries - roughly 50 yards one way

The following done "You go, I go" style
JD- 5L/5R x 10 one arm swings
Joe- 3L/3R x 5 Snatches

Climbing

Zach's words -
Variations: setsxreps - 10x2,2x10,3x7,7x3,4x5,5x4,etc.

Basic rule: One of every 4 workouts go heavy (10 sets of 2) one of every 4 go light (2 sets of 10) the rest medium work1!

An hour of work on a difficult traverse. Forearms feel like they are going to pop. Tomorrows work with the sandbag followed by swings will be interesting. Hopefully will have enough energy to hit the wall again thursday and an ETK type workout on Fri. Train hard!


P.S. Rif let me put a link of his blog on mine. Whoever is reading this should stop and head over there. After 'mining' Rif's posts, hit up all the RKC's blogs as well. Pay particular attention to the lady RKCs, I have learned a lot from them.

P.S.S. Feel free to comment on anything you see in my blog as well.

3/10

JD- 16kg
Clean and Press, Pullups - 2x1,2
2 Hand Swings - 6x10,1x15

Joe- 24kg
Clean and Press - 2x1,2,3
Pullups - 2x1,2
High Pulls - 84 total

Swings/High Pulls completed in 7:25. All drills done in ladder fashion. Will continue ETK type workouts.

Training with my brother is great. We can push each other pretty well as it SUCKS to be outdone by your brother.