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.