Wednesday's workout

JM drills
Halos w/ 16kg 10L/10R x 2

Swings 24kg 10 x 4
32kg 10 x 2

Double Cleans
2-24kg 5 x 1
2-32kg 3 x 1 then 5 x 3

Pullups 8,7,6,5,4,3,2,1= 36 (60 secs rest)

This workout seemed to be sorely needed as a stress reliever. It is such a great reminder on yet another reason to workout, to release all the negative energy, and return the good energy back to the body!

I can't wait for my copy of Enter the Kettlebell! I think it is a great title for the book, an homage to Bruce Lee, no less.

I finally got to see the bootleg of the Hughes v. Gracie fight. (It got yanked off youtube.com again, though.) My two cents: phenomenal that Royce was beaten by classical Gracie Jiujitsu. That fight reminded me of previous Royce fights, other than the fact he was on the receiving end. I wonder how Royce would have fared if he had worked out with kettlebells? Just a thought...it certainly didn't hurt Frank Shamrock. Another thing came to mind, the basics, the basics, the basics. Clinch, side mount, kimura lock, rear mount with hooks, all things I had learned as a white belt in BJJ. Applying that to my training, swings, snatches, cleans/presses and jerks, front squats, pullups, pushups, ab work.

Off to work on my article for work.

Tues. workout

JM drills
swings-doubles-singles-darc swing
Jerks- Double 16kg 5-10-15 , Double 24kg. 5-10-15 x 2
Janda situps 7-4-4-3
Tire flips 3x3
Sledgehammer 10L/10R x 4
Dips (superset with sledgehammer)
5x5

That's it. Felt very primal afterwards! Still can't seem to shake whatever is wracking my body. But, I don't feel so bad that I can't train.

Monday

It has been a busy weekend! I had the pleasure of watching my recruits survive their 2.5 hour long defensive tactics final! (I am one of their assistant instructors, and their lead PT instructor.)

It was great to see how their cardiovascular endurance, and fluid body movement (lots of joint mobility drills) along with their def-tact training went hand in hand. To give you an idea, the last portion of their test requires them to be in a circle and they are surrounded by approx. 11 or so of their peers who are also taking the test. One by one, their peers attack them with a variety of attacks, and the student must respond to the attack. It is a beautiful thing to see!

This bug is hanging on, but I made myself train a little today. A couple of my coworkers are starting to get the KB bug, and it is good training for me to train someone in an informal manner. Here's what we did today.

JM drills
Sled drags (Ken, the sled is awesome!) Walking back, walking forward, side to side hip torque

Swings
Figure8s
Slingshots

Swings to a throw
Walking swings
Racked KB Lunge
Racked KB lunge press

Overhead KB walk-racked-farmers walk 60 yards x 2
Bottoms up clean
Bottoms up press
snatch

more of a show and do session than a formal workout. Trained outside in the morning sun. Beautiful!

I missed the Hughes vs. Gracie fight, but I got the rundown from people at work and on the Dragon Door forum. I am very impressed that Gracie got into the octagon. He has nothing to prove after all he has done for the sport. The introduction of the original UFC has got to be one of the pivotal points in martial arts training for the last 2 decades. Watching some of the old Bruce Lee footage of his philosphy of where he wanted martial arts to go, it made me wonder if he would have done something like the UFC way before Rorion Gracie. The UFC of today is certainly more of a sport than the original "No Rules, NHB" concept. I mean, in a real fight, they don't pull you apart and make you restart in a standing position if a third party thinks there isn't enough action. Of course, the way it is now sells more future tickets. Who can forget those old matches where they circled each other for 10-15 minutes, and then had 30 secs. of action to a submission. Ok, I digress.

I am going to the Spring 2007 RKC as an assistant instructor! I am excited and honored at the idea of going. I have 10 months or so to hone my technique, and lose some body fat. I really should make that more of a priority.

Feeling Better!

But, I still thought I should ease back into my workout. It is better to proceed slowly until I feel 100% complete. Still,

JM drills- 10 mins.

Snatches 24kg 5, 10, 5, 10, 5 , 10

Side bends 2-24kg 5-10-10

That's all she wrote. I felt like I purged some of the bad ju-ju out of my body.

It makes you realize that sometimes, we take our health for granted. I read on Franz Snideman's blog about having to take his wife to the ER. Now, his wife, Yoana, is an extremely fit and strong person. Just check out their blog and stats! But, she self admittedly talked about creating balance in life. That really hit home with me since I am a workaholic with my two separate job related demands, as well as this quest of continued fitness called KB lifting. Getting rocked with this bug is nothing compared to Yoana's experience (she is well, now, thank God!) but it is a self-reminder to prioritize and create balance.

Update

Sorry for the lack of posting.....I will try to give a brief update.

I taught Ken Black's KB class last Sat. while he was assisting at the last Pavel-Mike Mahler workshop. Two ladies in his class (Patty and Kathy)snatched a heavier kettlebell at the end of class, so I was very excited about that.

Then, unfortunately for me someone in my class or family brought home a flu bug, and it has me rocked! I am detoxing and letting the body heal itself with lots of distilled water and sleep. (Paul Bragg, the person who inspired Jack LaLanne to follow a life of health introduced this method in his book, The Art of Fasting. For ideas from the 20's and 30's, once again old school rules!)

I am looking forward to getting back in the KB saddle for myself.

I am teaching co-workers of my the basics of KB training (Level 1). This is good hands on experience for me, and I will get very honest feedback from them. (They are a brutally honest bunch!)

That's all for now. I led a class with my co=workers today, and that little bit kicked my butt!
Time to go back to sleep.

Wednesday's workout

I thought I'd change gears a little and try some of the core exercises from Steve Maxwell's DVD, Abs, Back and Core. Great Stuff, and I think it is very cool that he has his family involved in the demonstration of the exercises.

JM drill/good morning stretch
Swings 24kg 3 x 10
40kg 3 sets of 5

Janda situps set 1: 2 reps
Set 2: 3
Set 3: 1
Set 4: 2
(These are the first time since the Pavel seminar a couple of years ago at the Learning Exchaneg that I have tried to do these. Tough exercise!)

Russian Situp w/ 12kg
Set 1: 3l/3R
Set 2: 4 L/4R
Set 3: 5l/5r
Russian Twist w 12kg
Set 1: 5/5
Set2: 10/10
Set3: 15/15

See-saw bend: 24kg
SET 1: NO ELBOW BEND 10/10
Set 2: w/bend 10/10
Set 3: w bend 10/10

TGU w/windmill w/16kg
Set 1: 3l/3 r should have done these first!

Good morning stretch w/40 kg
RKC armbars

Bulldog snatch

ok, now that I am awake.......4:13 am, and baby in arm.... i can finish the last workout posting. I snatched the bulldog 1L/1R x 2. I had my friend take a pic for the blog.
As you can see, my left hand took a little more effort.

Updated training

Monday's workout:

I ran a kettlebell class with some of my students (small group of 10) and I worked out with them.
JM drills puls halos (10L/10R)
Basic re-introduction to the swing, corrected the form.
Swing into A KB throw
High Pull
Swing/High pull combo
Swing High pull/Snatch combo
Walking swings
Mil. Press
Front Squat
Squat Flip Clean
Renegade Row
One leg deadlift
Around the body pass
Figure 8
Overhead locked out walk, then walk with KB racked 100 ft each.
and finished it off with a 90 sec. round of swings.


TUES. WORKOUT

JM Drills 10 mins.

I did "A Minimalist Power Routine" from Pavel's blog.
Double snatch/double Mil. Press into a double front squat= 1 rep
1 rep per minute. Goal is 30.
I almost made 25 in 24 mins. I lost pressurization in the bottom of the front squat and I had to ditch the bells at rep 25.

Then I held a mini-seminar with 4 of my co-workers and taught them the following:
JM drills plus hip flexor stretch, and front squat
Swing (2 hand and 1 hand)
Swing/high pull
Clean
Swing/highpull/snatch
Mil press.
front squat
Around the body pass
Figure 8s
And finish off with a pass around the body.

Then, I got a wild hair and snatched the Bulldog 1 time left.
What a rush!

It has been good to practice with my students, and co-workers. It's about selling yourself and what you know. I think I have some new converts to the Party Method!

I am starting to fall asleep at the keyboard. Good night

Saturday's workout

Feeling pretty tired from all that has happened today. (Family medical crisis of wife's grandparent's over the weekend.) Short and sweet.

JM drills (helped clear out the cobwebs).

Swings 32kg 1 x 5, 1 x 10

Snatch 32kg 5 x 5

That's it. Kind of just blow the pipes out. Tomorrow is Mother's day, and I will be manning the stove!

"The healthy man has a thousand wishes, the unhealthy man but one."

Friday was a day off. It allowed me time to take a breather and meditate to rest the brain and soul. There is so much that can pull you and try to control your life, leaving you to try and catch your breath. Or you can step back, reorganize, prioritize, and take control of your life. There is so much negativity that can surround you if you let it.

Everytime I take a step back and count my blessings, I know I have no room to complain.

I hope everyone has a happy Mother's day tomorrow. My mother passed away 3 years ago after cancer came unexpectedly and by the time it was caught and diagnosed, it was too late. My wife is a mother now and will get those accolades as she is absolutely amazing.

I will get a workout later tonight, and I will post it afterwards.

TRAIN WELL!

Thursday's workout

JM drills 10 mins.

Windmills 16kg. 3 x 5

Hindu Squats 1 min.
Burpees 1 min.
Alt. cross knee/elbow situps 1 min.

BJJ 45 mins.
BJJ floor drills 10 mins.
grappling-35 mins.

I am very fortunate that my colleague is an exceptional BJJ purple belt whose combative skills are street tested. Training with KBs has really charged up my conditioning for BJJ!

Wed's workout

First try with HOC:

JM drills

25 mins On the track. 8 kg 10L/10R

Ok, I know.....8kg is tiny. I guess I was just giving it a test drive. I will use a bigger KB on my next HOC. Still felt pretty good, and got a good sweat.

Love My Bulldog

Tuesday's workout:

JM drills 10 mins.

I had problems trying the pistol and today I felt pretty good. I couldn't complete one unweighted, but I felt good tension going to rock bottom. So I tried it with a 16kg and I got my first pistol! I was so stoked! I did 3 sets of 1 rep each leg. Another new breakthrough for me.

Swings 40kg 5 x 5 to warm up

Double Snatch 2-24kg 5 x 5

Double Clean, lunge, up to a Mil. Press 2-24kg 3 x 3

Then, because I felt a surge of energy, I did one set of one rep, Clean and Jerk with the Bulldog.

I will shift gears in the next couple of weeks for more of a HOC workout to mix things up.

Time to Take the Bulldog out for playtime

Sunday's workout:

I thought I would be spent from working in the yard but, a catnap and lots of water later, it was time to take the bulldog out to play.

JM drills
halo 16 kg 10L/10R
Swings 24kg 2 x 10

Swings 40kg 5 x 10

Clean 40kg 3 x 3

Snatch 24kg 3 x 10

Cool down:
Good morning stretch 40 kg
Sun Salute with 16kg

I am constantly amazed at the difference of how I feel training with KBs compared to lifting traditionaly weights. I had purchased those expensive Power Blocks, and I have not used them anywhere near as much as I have used KBs. Plus, even though I was tired, focusing onn technique and just getting an agressive attitude to KB lifting lifts your spirits up. I feel ready to start the week! Less than 8 weeks until the current academy class graduates. It's going to get busier!

Saturday's Workout

Went to Ken Black's class for a fun workout. Everyone was there from the class (to see a pic of the class, click on the link to Ken's web site) and was very nice about congratulating me for passing the RKC.

First, Joint mobility (JM) drills

Warmups consisted of swings, around the body pass, swings, tactical lunge, swings, figure 8s, swings, and presses.

Work set: sets of swings (double hand-10 or singles 5 each)
Burpees
Farmers Walk
Mountain Climbers
(Repeat)

Cool down stretches

Great time! Ken showed me the bottoms up floor press. Tough drill-full body tension for the 20 kg.

Wednesday's workout

I didn't have much time before I had to go to my class (Master Instructor Development Program through Calif. POST). I popped in Maureen Martone's DVD, The Busy Woman's workout that I bought for my wife, and 15 mins. later, I was covered in sweat, cardio was pumping, and I was good to go!

Don't let the title fool you, it is not for the weak.

Since my project for the MIDP involves the use of kettlebells, it is fun spreading the word on KBs. No one in the class except for one person had heard of kettlebells. The party message is spreading!

Tuesday's workout

All Right! I got the new shipment of kettlebells in, including my first Bulldog! Hip snapped it into a clean.....but could not press it. Ok, I got my work cut out. Here's today's workout as a result.

JM drills (10 mins)

Halo 16kg 10L/10R

Double Clean and Jerk (Short cycle 2-24kg) 2 x 9 then 8 x 5

Double Push Press (2- 32kg) 3 x 3

Spring nights in Sacramento are awesome, especially when the delta breeze hits just right.

Monday's workout

20 mins JM instructing the academy class.

I ran them through a Manmaker exercise which included:

Front squats (3 x 5)
Hindu Pushups (3 x 10)
DB Thrusters (3 x 10)

Then finished off with sprint work on the track
(jog the curves, sprint the straightaways) 12 mins.

I did the JM drill and pushups with them, but had to check their form on the rest. Easy day for me.