Going off the Grid

Yesterday:

I thought I had my 24kg at home, but I only had my 16kg. SO this is what i did.

Warmups (some swings,high pulls and snatches-just to get the blood flowing).

Snatch:
40/40
20/20
20/20
rest between each set approx. 2 mins. That's it. Have family arriving and a big trip coming up.

Today:

I got up early and felt tight. I did a follow-along yoga dvd, and half of Steve Maxwell's Joint Mobility Recharge, then the family got up.

I am headed for the Happiest Place on Earth. No, not the RKC, the other place....Disneyland! I am looking forward to watching my 17 month old take it all in. The innocence and pure honesty in toddlers is amazing! I am bringing my 16kg and my TNT cables. I should be good til I return.

The last Round

Here is the warmup.




Max V02- 42 rounds with the 16kg. Ran out of time. I felt I could have done 50, but I was definitely feeling it!



The Post below should go with these videos!

Warmup:
I know my musical selection is a little unorthodox. It is Yo-Yo Ma from "Crouching Tiger, Hidden Dragon." I read a study many years ago that said athletic performance was better when listening to mellow music as compared to the thrash metal, or high intense dance beats. I know for 1RM, I usually prefer Metallica or ACDC, but for aerobic work with mental focus, for me, I am more centered with the mellow stuff.




Last 1 min. (Sorry about the bad camera angle)



This workout: Max V02 for 42 sets. It was probably 95 degrees in the gym. This is the gym at the academy.

Yesterdays training:

Darcs w/ 12 kg
50, got interrupted then 1 min on, 1 min off. x 10. 40,42,42,42,42,40,40,4040,40= 458 reps
11,908 lbs
rest 10 mins.
1 arm swings 20 kg 30-60 secs rest bewtween sets

5/5/5/5 x 5 sets= 100 reps 3600 lb

1 arms swings 24 kg

5/5/5/5 x 5 sets = 100 reps 5400 lbs

total reps 658
total weight= 20,908

I have to give all the credit to following this type of high rep/high volume work to the Reifkinds, and Kenneth Jay. I feel pretty damn good and I should be coming to the Sept RKC lighter than I have been in years. I should say WILL be. "should" implies maybe. Also, thanks to Ken and Franz for their motivating words of encouragement. I feel very blessed to find so much from something so seemingly simple.

The week so far!

Sunday:
Warmup:
2 hand swings- 16 kg
10 x 10= 100 reps 3,600 lbs

DARCS- 16kg
20 x 10= 200 reps 7,200 lbs

C & P 16 kg
5/5= 10 reps 360 lbs

20 kg
5/5 x 10= 100 reps- 4,400 lbs

Total- 15,560 lbs


Mon.

JM drills/yoga poses (the dogs, warrior pose, windmill stretch)

DARCS- 16 kg

30 reps x 5= 150 reps (min. rest) = 5400 lbs

Combos: 1 arm swing-clean-push press-snatch-transfer 20 kg

3/3, then 5/5 x 5 = 56 reps = 2464 lbs

Snatch holds 24 kg
10/10 x 3 60 reps (started to feel pooped, so I stopped so my form wouldn't suck). 3224 lbs.

Total= 11,088 lb

Tues.
warmup
JM drills
Halos 12kg 10/10 x 2
RKC armbar 12 kg 3/3 x 2
Hindu Squats 50 reps x 2 sets

Double KB cleans

16kgx2
10/10 x 5= 3520 lbs

24 kgx2

6/6 x 5 = 3168 lbs

32 kgx2
3/3 x 3 = 1,267 lbs

Jerks
24 kg (single)
10/10 x 5 = 5,300 lbs

Total- 13, 255 lbs.

Truth is Truth

I showed this video clip in my lifetime fitness class at the academy on Tuesday morning to show that despite this information is nothing new, most of society ignore it. There is another clip where Jack laments that people want a pill to make them healthy. I believe this show was made in the 50's! Exercise, nutrition, stress management. Simple, not easy. Where have I heard that before? Jack even talks about GTG concepts. Nothing new under the sun. If it is truth, it does not matter the age of the information.

Now I have to practice what I preach, so despite a hectic week with the new academy class starting, and keeping track with the senior class, I have been GTG with OAP and pullups when i pass by the gym.

I was going out of my head since I have not had a regular practice session, and woke up 30 mins earlier yesterday to get my body unlocked. 20 mins. JM drills, then 200 swings. 100 2 hand, 100 1 hand. Then off to work. It was shorter than I thought, but it made me happier nonetheless. I am looking forward to getting my practice the rest of the week.

SPD's first kettlebell seminar

I had published an article in the department newsletter about kettlebell training in the academy. If anyone was interested to try them out, I would hold an in-house seminar. Several responded, but come the actual date, three motivated individuals showed up. With the schedules all over the place for people in this career field, I am not suprised by the no-shows. At least, they wrote me and told me to keep them in the loop for the next one.

I always learn something new when I get to train people, plus I get excited when they show that they have discovered their own aha moment. We are inside the weight room for the joint fire-police-sheriff's academies. It's a nice place, even when it's hot out! They stuck with me for the two hours, and they learned the basic level 1 exercises. I finished up with a H2H juggling demo and a 32kg TGU to show them that strength is a skill.

Later on, I had a quick workout: warmups with 12kg- 30 swings

Snatch 24kg

20/20

20/20

10/10

100 reps total

2 hand swings 32kg

10 x 10

100 reps total.

That's all she wrote. The snatches felt strong, drove through the heels, and performed it hard style. I should have just tested my RKC snatch test numbers, i was feeling that good. At any rate, I believe there is a direct carry over from all the high rep "light" kb work, as well as the Kenneth Jay Max V02 protocols. Works great for me!

The Kenneth Jay Max V02 workout from hell

I am very appreicative of the quality of blogs that are out there, especially in the kettlebell community. I have gleaned so much positive energy and phenomenal strength from them. I don't want to sound cheesy by naming a whole bunch of names, but they are all RKCs. Thank you for being a motivation for me.

Today's workout:

Warmup: JM drills
12kg
2 hand swing + DARCS (10 swings into 25 DARCS x 5/ total: 50 Swings/125 DARCS)

Tracy and Rif showcased the Kenneth Jay Max V02 workout and it sounded intense. I completed the workout-all 40 sets with the 16 kg. 7 reps pers set for a total of 280 sets. What a gasser! It is no joke. Training with the "little" bells have saved my sanity, that's for sure. There is a total benefit for the body and mind, and it is certainly worth training with them.

I am starting a new academy class next week. 57 new recruits. 37 senior class recruits. 12 CSO recruits. It's gonna get busy!!!

A BIG congratulations to Officer Dymmel for graduating the police academy. Not an easy feat! Good luck and be safe.

Monday

JM Drills, Halos 10L/10R x 2 with 12kg
Kneeling lunge with12kg KB 2 sets of 3
FTW squat 5x5 slow and strong descent
KB Hack squat w/ 12kg 3 sets of 5
w/ 16 kg 2 sets of 5

Power Breathing 3 sets of 3 (I am starting to dig these- I really feel each muscle tensing hard)

OAP Left side-used 1 step box (approx. 6 inch high)
Right side-down to the floor
3L/3R, 2L/3R, 2L/3R

Pistols w/12kg 1L/1R
2L/2R/w 16kg
3L/3R w/16kg

2 hand swings w/16kg
20 swings at the top of each minute.
5 sets of 20 (4:30)
5 sets of 20 (5:13)
200 swings in 9:43

Done. Felt good. Need to try it with the 24 kg now. I really should look at buying a 20kg.