About Me
Wednesday, September 30, 2009
Back to the Grind
Joint Mob/Stretching
5 ladders to 4 rungs 24kg clean and press
12 sets of swings 15:15 16/24/32kgs
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Picked up a few pounds from all the junk food at Disney and the trip down and back.
I think they have a rubber chicken farm that supplies the restaraunts at magic kingdom.
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Wonderful weather this morning. Barely broke a sweat.
V02 tomorrow 5am in the KB Cave.
Friday, September 25, 2009
Heavy Day and off to see the rat
10 minutes of swings 20:40 work/rest.
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Off to see Mickey in the morning
Thursday, September 24, 2009
Medium Day then V02
Thursday - 50 sets of 15;15 snatches
Tuesday, September 22, 2009
Light ROP
5 sets of 10l/10r snatches top of the min in 4:50
Snatches were approx 45:15 work to rest. Probably need to ease off a little on light day snatches and just test once a month.
Today will probably be active recovery:
Joint mobility, stretches, pistols, windmills, get ups.
Sunday, September 20, 2009
ROP and Mountain Biking
Then I met some guys and a girl for a bike ride through the trails at UWF. I was able to hang with their big shot mountain bikes to some extent with my Trek comfort bike. I didn't wreck and that's more than some could say. I didn't have Camelbacks and Shoe Clips so I was technically challenged. I admit I was not as fast as them but I held my own until my grips started coming off due to all the sweat. We rode for about an hour and a half until they made a turn and I lost them. I just followed the sun back to the truck and chilled in the a/c until they got there. That's what they get for leaving me. Awesome workouts.
Friday, September 18, 2009
5 People, 1200 Reps
Dry rub goes on the Boston Butts this evening so they can marinate all night and they will come off the grill around 2:00 tomorrow. Just in time for the Florida/Tennessee kickoff at 2:30. Life is good.
Thursday Workout with Jen and Gonzalo
Thursday I got to workout with fellow RKC Jennifer Bryan while in Jax. It's always great to workout with others. You get a chance to critique each other and you push.
Thursday:
ROP Medium Day 5x4 c&p
6 minutes of 15:15 alternating 16/24/32 kg swings.
We worked out at a riverfront park with Jax I95 bridge across the water. Redfish were running bait up to the sea wall. Good Stuff. You could never get that experience going to a gym.
Monday, September 14, 2009
Friday, September 11, 2009
Full Week in the Books
Today - 5x5 ladders of clean and press then 20 sets of 15 sec swings with 15 sec of rest in between. Smokin! We inverted the last ladder 5,4,3,2,1.
5x5 was pushing 95% in my opinion so we'll stay with current kbs and compress the time. When everyone's on the 24k we'll go to 2,4,6,8 ladders.
Wednesday, September 9, 2009
Back on the Right of Passage
5 ladders 4 rungs 24kgs.
4 minutes of 15:15 swings with weights from 35-70.
Monday, September 7, 2009
Basics with Videos
Once you are comfy with the moves, and your local friendly RKC ;-) has checked your form, a good way to shed the fat is to alternate days of Swing/Turkish get up and Snatches. Do them for time. 15 seconds work/45 seconds rest until you can do 20 minutes. Then up the work/rest ratio. Go for 3 0r 4 days then take a day off. This is an easy routine to manipulate around travel or weekends and it's only 20 minutes.
Example:
Monday: 5 minutes Turkish Get Ups. 10 minutes of swings 15:45 work:rest
Tuesday: 10 Minutes Snatches: 15 seconds left/rest 45/15 seconds right rest 45, etc.
Wednesday: Rest/stretch/walk or jog
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: Walk/Run/etc
Sunday: Start over or take the day off.
Keep a log so you can chart your progress. Log your workout/rest and your food. 200 calories 40/30/30 carb/fat/protein every 2-3 hours.
Start with a quick stretch:
Next is 5-10 minutes of alternating sides with the Turkish Get Up:
Take your time. Don't worry about counting. These are great to do in hotel rooms while
traveling. Just balance a shoe on your fist. No weight is needed. You can also do bodyweight squats while holding on to the doornobs of an open door.
Here's the 2 handed swing (88lbs) from the front and the side. Make sure you start by hiking it back and loading up the hammies. Fire it forward with the hips, not up with the arms. Lock the glutes, quads and dear abbies. Everything arrives at once. Hike it back down and beat gravity. Practice each rep. Act like you're punching a hole in the wall with your butt on the down swing/hike.
The Snatch is Pop/Pull/Punch. Tame the arc. Punch your butt back on the way down to load up.
Here's a couple of more for kicks:
Double press with the 70lb right/88lb left and the Pistol. I'm working on a pistol with
body weight but so far I've only done one with the 18lb. It's easier with more weight. I've done the 88 but not a body weight! go figure.
Back on the ROP
103 53lb snatches in 7 minutes (per the dice)
Posting some vids later
Saturday, September 5, 2009
2nd Block of RTK - Done
I have decided that this is an awesome routine but I don't really need to add
15lbs of bulk in the next few months so I'm modifying the program a little.
I'll be doing ETK work mixed with VO2. Block style, probably a week of each. This will coincide with some guys that want to do the Right of Passage workout for the 1st time and will allow me to work on conditioning. I'll probably mix in some double work. I love the double press but the LCCJ is going to build more muscle than I want. When my neck gets over 17" I snore really bad and feel too big. I like the lean and tight much better than bulk.
I was able to press the 32kg and 40kg at the same time with the 40 in either hand so I will continue the grinds and shoot for a beast press when I can buy or borrow one.
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Time for some College Football! Going to watch Auburn and La Tech tonight.
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Check out the video at www.bradrants.com go to his BIO tab