Wednesday, September 30, 2009

Back to the Grind

ROP Medium Day, Me and Shane.
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

5x5 C&P ladders 24kg
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

Wednesday - 4x5 clean and press then 30:30 swings for 7 minutes.
Thursday - 50 sets of 15;15 snatches

Tuesday, September 22, 2009

Light ROP

5x3 c&p ladders 24kg
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

5x5 laddders with 24kg
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

40 sets of V02 this morning. Some doing 5 or 6 reps, some doing 7 reps per set. Over 1200 reps of swings and snatches in 20 minutes. Lots of reports from different people I help via text/email/blog that they've had a great workout week and can relax for the weekend. I personally skipped 2 days this week so I'm a day behind. That means Heavy Day ROP workout in the morning before firing up the grill.
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

I was in a hotel for 2 nights so I did some Naked Warrior style pushups and joint mobility.
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

Light ROP

5x3 clean and press
100 snatches in 4:30 W/24kg

Friday, September 11, 2009

Full Week in the Books

Yesterday - Me, Shane, Emily C. and Denise hit 40 sets of V02 Max.
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

Medium day for clean and press:
5 ladders 4 rungs 24kgs.
4 minutes of 15:15 swings with weights from 35-70.

Monday, September 7, 2009

Basics with Videos

According to Pavel, all you need is the Snatch, Swing and Turkish Get up so here's me doing them.
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:



video

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.

video

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.



video

video

The Snatch is Pop/Pull/Punch. Tame the arc. Punch your butt back on the way down to load up.

video

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.

video

video

Back on the ROP

5 Ladders to 3 rungs clean and press 32kg
103 53lb snatches in 7 minutes (per the dice)
Posting some vids later

Saturday, September 5, 2009

2nd Block of RTK - Done

Finished of the explosive block with long cycle 32kg kbs.
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