RTK Week 4

Round 2 of the Explosive block
4 ladders of 2,4,6 Viking Push Press
3 sets of 20 l/r front snatch
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Wednesday will be 4 ladders of LCCJ 44 or 53
Friday """""""""""""""""""""""""""""" 53 or try the 70s
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Got my twin 70lbers yesterday. Anxious to see where I test on LCCJ.

Some Vids

This is my 1st attempt at the long cycle C&J. I welcome any advice. Probably too little knee dip and push with the legs and too much shoulder press. Matt S. Please chime in here.

Arm bar is tough to video because you have to find the groove to feel the lat light up.

Light weight, squeeze your underarm to start the movement. Like crushing a tennis ball. This is not a how to video, it's just me trying to get it right. If you try this use very light weight and find the groove that wakes up the lower lat.

Intro to Kettlebells Class Saturday 8am

Email me at pcolakb@gmail.com for details. This will be for 1st timers or veterans that want a refresher. Free for team members, $20 for others. I have a limited number of KBs so let me know if you're coming.

RTK Update

Finished the 1st Grind Block last week.
Ran some warmup laps and then a 6:17 mile on Saturday.
Started the Explosive Block today:
3 ladders to 2,4,6 Viking Push Press
3 sets of 20 each arm front snatch
all with the 35lb kb.
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I was skeptical about the intensity of this 'light day' but now I feel different.
Wednesday is medium with clean and jerk 44lb
Friday is heavy clean and jerk 53lb
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I'll have my double 70s for the next block if appropriate. We shall see.
I had a lot of fun at an Advcare booth this weekend. I think I only had 2 or 3 guys over 3 days that pressed the 70lb kb for a free KB session. I greased the groove all day with the 70lb press and the 35lb pistols.

RTK

Friday was heavy day
3x3 double clean and press ladders with 53s. 5 squats after each.
2x20 double deads
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Saturday - Rest
Sunday - Light Day
3x3 DC&P Ladders 35/53lbs. 5 squats each ladder
2x20 DDs
Monday - Variety Day
TGUs
Pistols
C & P with 18/26, 18/35, 26/35, 53/35. These were 2 in 1 hand.
Weird thing is it was easier with 2 bells to do 88lbs. I tried the single and it was harder.
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I watched Em's form for a while and she kept saying "what?, what am I doing? Stop watching me!"

Tuesday/Wednesday Double Press Work RTK

Tuesday I ran 5k in 25:05.
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Wednesday
3 sets of 3 double clean and press 44/53lb.
5 squats at the end of each ladder
2 sets of 20 deadlift
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Just out of curiosity I strict pressed the 70 and 88 at the same time.

5 days of fun

Thursday 40 sets of v02 snatches 7 reps.
Trained a new girl.
Friday, Sat and Sunday went to Advocare Success School. Wow!
Several new products. Decaf SLIM and a new women's formula "W".
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Hopefully a workout tonight.
Update: 5 ladders to 3 double press including 5 squats then 2 sets of 20 deadlift.
200 snatches in 10 min with 35lb kb.
I used 35 and 53 for the doubles. Snatch it up then press, clean, press x2, clean, press x3 then 5 squats. This makes a ladder. I switched hands every ladder.

Em's Workout Yesterday

Stretch
40 Swings
C&P Ladder (30 reps)
20 Teapots
40 Swings
20 Windmills
20 Get up Sit ups
10 Double Cleans
20 Swings
20 swing/snatch/windmill combos
20 Teapots
C&P Ladder
20 Swings
20 Snatch/Windmill combos
20 Jackpots
10 minutes of 15sec swings on the top of the minute

Clean and Press and an awesome weekend

Joint Mobility
Turkish Get Ups
Arm Bars
5x3 clean and press with 53lbs
100 snatches in about 7 min
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This weekend I was a guest in a gym, we had a booth set up for Advocare. The head trainer at the gym was 3 time Mr. Alabama bodybuilder and state record holder in the deadlift (810lbs). We were talking health and wellness and strength training. I played around on the benchpress for the 1st time in 2 years and pushed 250 pretty easy with a 3 second pause at the bottom. Never missing an opportunity to share I got the KBs out of the truck and commenced the demonstration. He was impressed with swings and get ups but when he did the press he muscled it up so I showed him the Arm Bar and how to use his lat to push. I was totally shocked when someone with his experience and prestige told me he had never felt his lat light up like that in his life and wanted to know more about these iron balls with a handle. A new friend is born!
We're working on a class for his gym in the coming months to raise money for equipment.
Thanks Pavel!