Tuesday, October 31, 2006

Week 3 training is strong

10/25/2006
workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/16
TURKISH GET UP 2 L/R 16/16/24

ALT. RENEGADE ROW 5 L/R 73 x 3
2 ARM SWING 20 24 x 3
BICEPS 10 16/24/24
JUMPING JACKS 30 SECS. 35/37/35

10-26-06 ran 4 miles HR @ 85-92% max

Workout B (1100-sat.)
Barbell Deadlift 8 x 3 135/135/135
Fisted Pushups 10x 3 10/10/10
Snatch 10 x 3 16/24/24

Single arm squat press 5 L/R 16/16/24
One arm swing 10 L/R 16/24/24
Mountain Climber 30 secs x 3 30/34/35
Shuffles 30 secs x 3 30/34/35
I felt better than I thought I would going thru the circuit
fast ska really helps with the 2nd half of workout B
I feel like I am seeing better GPP already.


Monday: 30 minute run with recruits. Moderate pace, conversational tone.

Tues.: Introduced the recruits to the USSSST. Ok, I only had them try 2 minutes of snatching. I only had 10 mins. left in the class, and I had to run 4 groups through it. (I was being easy) But I planted the seed!

Workout A:workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/24
TURKISH GET UP 2 L/R 24/16/16

ALT. RENEGADE ROW 5 L/R 32kg/24/24
2 ARM SWING 20 32 x 3
BICEPS 10 24 x 3
JUMPING JACKS 30 SECS. 37/40/40
warmup/ halos/wall squat

Sunday, October 29, 2006

Academy PT video

http://www.youtube.com/watch?v=hSJ-jSJ-y4o

Friday, October 27, 2006

Sacramento County Deputy killed in the line of duty

It is with great sadness and anger that I report the death of a fellow officer in a sister agency, the Sacramento County Sheriff's Department. Deputy Jeffrey Mitchell leaves behind a wife and a six year old son. The type of person who would actually shoot and kill a law enforcement officer is one who has absolutely no redeeming aspect to society.

This should serve as a reality check to all those in the academy class of what is asked of them when they put a badge on their chest, wear a gun, and are sworn to enforce the laws of the land. As I watch my own child play, my heart goes out to the Mitchell family.

Be safe my brothers and sisters.

Tuesday, October 24, 2006

Keeping it Going!

Had a great week training so far. Workout B on monday increase in the weight, and ran 3 miles today. Had a good cheat day, but back on track with the nutrition for week 2.

Had a great conversation with Joe Sarti today. I called Ken to confirm him coming to the academy tomorrow (wed.) and he was with Joe. We are very fortunate to be in a position where we influence other people's lives with what we do. There are few things more gratifying than training someone and they exceed their own capabilities. I had the proud moment of a marathon runner (recruit in the current class) tell me he had just hit his 4 mile PR time today, and he attributed it to the type of training that we do in PT. He was really surprised since he runs much less than he did before the academy. They learn from me and I learn from them.

I have learned from my mentor, Dan DeLeon this concept. If you want to know how good a teacher someone is, don't watch the teacher, watch their students. That is what I hope to show with my work in the academy. (although, I definitely want to model my role as their teacher by looking the part, too!)

Saturday, October 21, 2006

week 1 on the Revolution LaJolla plan

Week 1 completed and stayed true to the nutrition plan and avoided my major pitfalls. I weaned myself off of coffee in the beginning, suffered major headaches but got through the pain. BUT, I love my coffee, so I went back. However, I have cut back big time on consumption. The great thing is that the great buzz came back with ALOT less coffee consumed. Drinking alot more water, and consuming more protein and vegetables. I feel great and I have lost 5 lbs. in the first week.

The workout is as such. Started off with the 16kg and 24 kg. Trying to keep the cardio factor focused with less rest. Workout A:

TACTICAL LUNGE
1 ARM C&P
TURKISH GET UP
ALT. RENEGADE ROW
2 ARM SWING
BICEPS
JUMPING JACKS

Workout B:

Workout B
Suitcase Deadlift
Fisted Pushups
Snatch
Single arm squat press
One arm swing
Mountain Climber
Shuffles

My runs have been a long run for 30 mins., and also a sprint run (40 yards x 16). Will work on longer tempo runs.

I created a small 6 minute documentary on academy PT. I was in an Instructional Technology for L.E trainers this past week. I learned alot about how to use Windows Movie Maker. I am hoping to figure out how to post the clip on this blog. Any suggestions would be helpful.

Monday, October 16, 2006

Revolution Kettlebell Fat Loss Program

Today marks the first day of starting the 12 week program from Franz and Yoana Snideman's Revolution Kettlebell fat loss program. I started by writing down my bad habits that have gotten me to the level of body composition where I am at right now. The reflection in the mirror does not lie, both physically and mentally.

I am following their workout design from the book to make this as simple to follow. Right now i am so busy at work that even something like following a prewritten program design will help with time management. Nutrition and portion control will be key for me.

When I was feeling a little overwhelmed by everything on my plate, Rif writes a great post (Sunday Oct. 15th's post) that really got me in the gut. Life is good. I can either "karate do" or "karate do not" get squished if stand in the middle. My students are performing better with kettlebells, and that is making me proud and motivated. I will keep you all updated on my progress.

Friday, October 06, 2006

Road trip from Chicago

Was gone this past weekend on an almost non-stop (42 hrs on the road, with 4 hrs at a motel for a quick sleep) truck drive from Chicago to Lake Almanor, Ca. Almost covered the entire country on interstate 80. Food intake reflected the drive.....ate like a trucker! I am in the process of a good detox with vegetable juices and distilled water to flush out the toxins from the road.

This week's workout are as follows:

Mon.
Swings 16kg 20/20 L/R 1min.
20/20 L/R
20/20 L/R

Bike 40 mins.

Tues:
Tempo run 100 x 8

Wed.
Circuit
Swings---Pushups-----Stepups-------SeeSaw Press-----Jump Rope
20 mins.

Thursday:

3.5 mile run

Previous week's workout

Mon:

1.5 mile run (easy run to clear the pipes)

Tues:
Bulgarian Split Squat w/20 lb DB
10/10 L/R x 5

Reverse Barbell Curl
75 5 x 5

Rotator Cuff band pulls to the center line
20/20 x 5

Wed:

Rotator cuff pulls away from the center line

10/10 x 3

High Pulls
16kg 10/10 x 5

Keeping it simple just to stay sane while the academy is cranking up the intensity.

Sorry for the long time between posts. I will keep on posting, and I definitely check out the Norcal/Socal alliance blogs on a regular basis. You guys help keep my sanity, and keep me motivated!