Power was out at the academy! Well, no bother....bodyweight drills by car headlights on the grinder!
JM drills
Tactical Pushup-Star Jump matrix
10 Tac pushups
1 Star Jump
9 Tac Pushups
2 Star Jumps and so on....you get the picture. I did it with the class to show them the old man can do it, too!
Dot drills with Cpl. Gigante
Hindu Pushups superset with Hindu Squats 20-20-10-10
Then onto the track for a formation run. Hooyah!
About an hour later,
halos 1 set of 10r/10l
Windmill 12kg 5/5 5 sets. get a good stretch
then double kb jerks with the 16 (2 x 16)
20 x 5 = 100 jerks
h2h juggling with the 12kg and 16kg.
Just felt like it, really, let the mind go. 2 hand swings, 1 hand swings, around the body pass, 1 hand flip, 2 hand flip, 2 hand swing to a catch, figure 8, fig. 8 to a catch, 1 hand swing release and catch, snatch, and let it flow. Some of the SWAT team members were working out and seemed interested in what I was doing. I hope to meet up with one or two of them down the ways. A retired SWAT Sgt. attended my in-house seminar and now he has bought two of his own kbs! I am happy about that!
Slowly the word is getting out! Good times!
Friday, August 31, 2007
Wednesday, August 29, 2007
Getting ready for the RKC!
Ok, I am back from being sequestered at the Hacienda in Old Town San Diego! MIDP went well, I am almost completed with the Master Instructor Development Program!!!!
Didn't do as much training while I was there, altho I was happy to have my TNT cables. Did a ton of rows, presses, clean and presses, and squats with them.
Ken's workshop was outstanding, and he had a great turnout! I was very happy for Ken. He is a fantastic instructor. I had a colleague, the Sacramento Fire Coach attend the course, and he was very complimentary of Ken's style and ability to teach. Not bad coming from someone who is a USA Weightlifting coach and CSCS.I knew he would appreciate Ken's level of instruction.
My hand healed up, tore more callouses, and fortunately, they weren't bad tears. I taped it up, and did some work, but I was worried, let me tell you!
I took it somewhat easy early in the week,
Swings 16kg
20 x 5= 100
Snatch 24 kg
5/5 x 3 (this is when I tore my calluses. I was irritated with that)
Finished off with jerks
24kg
20/20
32 kg
10/10
Tues:
Did a circuit of 8 exercises:
Bulgarian Split Squat
Hip extensions on ball
pulldowns
pushups
DB squats
DB see-saw press
single leg hip extensions
low rows.
rest was minimal- 15-30 secs. max.
Wed.
Max V02 drills with 16 kg
40 rounds.
(Trained with an officer preparing for the police olympics/boxing. He won bronze last year, and can get gold this year. Implementing kettlebells this go-round. I loaned him my Power to the Punch as well as trained him in several exercises. (Swing (1 and 2 hand), snatch, high pull, TGU, hot potato, swing to a catch, DARC swings) He has 6 weeks before the fight. Looking forward to having fun training him.
That's it for now. 7 days before I leave for St. Paul! I am with Team Jason Brown.
Didn't do as much training while I was there, altho I was happy to have my TNT cables. Did a ton of rows, presses, clean and presses, and squats with them.
Ken's workshop was outstanding, and he had a great turnout! I was very happy for Ken. He is a fantastic instructor. I had a colleague, the Sacramento Fire Coach attend the course, and he was very complimentary of Ken's style and ability to teach. Not bad coming from someone who is a USA Weightlifting coach and CSCS.I knew he would appreciate Ken's level of instruction.
My hand healed up, tore more callouses, and fortunately, they weren't bad tears. I taped it up, and did some work, but I was worried, let me tell you!
I took it somewhat easy early in the week,
Swings 16kg
20 x 5= 100
Snatch 24 kg
5/5 x 3 (this is when I tore my calluses. I was irritated with that)
Finished off with jerks
24kg
20/20
32 kg
10/10
Tues:
Did a circuit of 8 exercises:
Bulgarian Split Squat
Hip extensions on ball
pulldowns
pushups
DB squats
DB see-saw press
single leg hip extensions
low rows.
rest was minimal- 15-30 secs. max.
Wed.
Max V02 drills with 16 kg
40 rounds.
(Trained with an officer preparing for the police olympics/boxing. He won bronze last year, and can get gold this year. Implementing kettlebells this go-round. I loaned him my Power to the Punch as well as trained him in several exercises. (Swing (1 and 2 hand), snatch, high pull, TGU, hot potato, swing to a catch, DARC swings) He has 6 weeks before the fight. Looking forward to having fun training him.
That's it for now. 7 days before I leave for St. Paul! I am with Team Jason Brown.
Saturday, August 18, 2007
Friday, August 17, 2007
Snatch Day (of sorts)
warm up:
16kg
10/10
Then 60/60 alternating hands every 10 reps continuously. Total with warmup 140 reps
20 kg
10/10/10/10 x 2= 80 reps
then 24 kg
15/15= 30 reps
total= 250 reps.
Then I noticed blood blisters forming under my right hand callouses. Grrr. Logic says stop. So I stopped. Ken's workshop is tomorrow, then TTP workshop. Better keep my hands healthy.
16kg
10/10
Then 60/60 alternating hands every 10 reps continuously. Total with warmup 140 reps
20 kg
10/10/10/10 x 2= 80 reps
then 24 kg
15/15= 30 reps
total= 250 reps.
Then I noticed blood blisters forming under my right hand callouses. Grrr. Logic says stop. So I stopped. Ken's workshop is tomorrow, then TTP workshop. Better keep my hands healthy.
Thursday, August 16, 2007
Wear Sunscreen
Came across this old ditty. I remembered it when it came out in the mid to late nineties. Many truths, many naivetes. I look at it a little differently than I did amlmost 10 years ago. Take from it what you will...no preaching.
Meanwhile...earlier in the week:
8-14-07
2 H swings 16kg
20 x 5 100 swings
1arm swings 32 kg
5/5 x 5 50 swings
Jerks 20kg
10/10 x 5 100 jerks
Clean and Press 24kg
1,2,3 L/R x 6 72 C&P
total weight: 14, 272
8-15-07
Random pop in the gym in between assisting with Def. Tac.
pullups 10 x 2
Bench 225 x 5 (no warmups)
Hip Pull throughs 10 x 5 (80-100lbs on the machine)
T-puhsups 10
8-16-07
DARCs 16kg
40/50/50/60= 200 reps (60-90 secs rest inbetween)
Jerks 16kg
20/20 x 5 = 200 reps
total weight: 14,080
Meanwhile...earlier in the week:
8-14-07
2 H swings 16kg
20 x 5 100 swings
1arm swings 32 kg
5/5 x 5 50 swings
Jerks 20kg
10/10 x 5 100 jerks
Clean and Press 24kg
1,2,3 L/R x 6 72 C&P
total weight: 14, 272
8-15-07
Random pop in the gym in between assisting with Def. Tac.
pullups 10 x 2
Bench 225 x 5 (no warmups)
Hip Pull throughs 10 x 5 (80-100lbs on the machine)
T-puhsups 10
8-16-07
DARCs 16kg
40/50/50/60= 200 reps (60-90 secs rest inbetween)
Jerks 16kg
20/20 x 5 = 200 reps
total weight: 14,080
Tuesday, August 14, 2007
RKC snatch numbers-completed
Quick entry:
Yesterday: JM drills and KB intro and demo to the new academy class. 57 recruits! It's a big class for sure.
I didn't count how many swinggs,front squats, snatches i did with the 24kg in my intro/demo, but it was a good warmup.
After PT, I tested my snatch numbers for my weight class right now (under 198) and I hit it. 64. Self critique- i lost a little form at the end. My mental focus was off, and my right hand grip started to get pumpedat the last three reps. All reps done hard style with no GS corkscrew.
After a good rest, i worked on my form 10/10 x 3 and 5/5 x 1 with my eyes closed. I felt my form got much more tighter and I focused on rooting my feet into the ground, breathing, hip snap, and punch at the top.
Good times!
Yesterday: JM drills and KB intro and demo to the new academy class. 57 recruits! It's a big class for sure.
I didn't count how many swinggs,front squats, snatches i did with the 24kg in my intro/demo, but it was a good warmup.
After PT, I tested my snatch numbers for my weight class right now (under 198) and I hit it. 64. Self critique- i lost a little form at the end. My mental focus was off, and my right hand grip started to get pumpedat the last three reps. All reps done hard style with no GS corkscrew.
After a good rest, i worked on my form 10/10 x 3 and 5/5 x 1 with my eyes closed. I felt my form got much more tighter and I focused on rooting my feet into the ground, breathing, hip snap, and punch at the top.
Good times!
Thursday, August 09, 2007
Ten Ton chase after Rif
I freely admit I am copying Sr. RKC Mark Reifkind's high volume as well as Kenneth Jay's Max V02 training. If one must copy, copy from the best. After I saw Rif's recent post, I was stoked for him. As i started training, I stopped my one arm swings at 18,480 lbs. I was pretty smoked. But after a couple minutes rest, I thought, at least get the weight poundages moved, so I did a snatch hold with the 20 kg for 10 secs, then 5L/5R strict military presses for 5 sets with a min. rest in between. Here was the breakdown.
1 arm swings 16kg.
10/10 x 10= 200 reps x 35.2 lbs = 7,040 lbs (30 seconds rest on most of the sets save for the last few, i had 40 seconds rest)
1 arm swings 20 kg
10/10 x 13= 260 reps x 44 lbs = 11,440
18,480 lbs.
2.5 mins rest
Snatch hold + Mil Press 20 kg
5/5 x 5 = 50 reps x 44 lbs = 2,200
Total weight= 20,680. PR of weight moved for the day. Silent victory. :)
Now back to MIDP work.
1 arm swings 16kg.
10/10 x 10= 200 reps x 35.2 lbs = 7,040 lbs (30 seconds rest on most of the sets save for the last few, i had 40 seconds rest)
1 arm swings 20 kg
10/10 x 13= 260 reps x 44 lbs = 11,440
18,480 lbs.
2.5 mins rest
Snatch hold + Mil Press 20 kg
5/5 x 5 = 50 reps x 44 lbs = 2,200
Total weight= 20,680. PR of weight moved for the day. Silent victory. :)
Now back to MIDP work.
Back from Vacation....sort of a vacation...
Is it really a vacation if you also do work? Disneyland was a blast! Soaring over California and the California Screamin' excellent stuff for the grown-up rides, Monsters Inc. and the Toy Story Ride are great new kids' rides. (and of course, Small World doesn't get old, even after 5 times when your 17 month old loves it!)
Anyways, I used my TNT cables for 10x10 clean and presses, and that was it. The heat and all day (some of most nights) getting around did me in. It bummed me out, but then I decided to just "flow with the go."
Coming back home, I hit it with a Max V02 vengeance. I did the Max V02 test from the original Kenneth Jay post (Thanks for posting it Rif!). I did 83 snatches in the first set-30 in the right hand for the allout 6th minute. 81 snatches in the second set, 28 on the left hand for the 6th minute. 164 snatches with the 16kg total.
Then after a good breather, I tested my submax snatches with the 24. I hit 30L/30R. If I stay under 198 (which is where I am at right now) My snatch test will be no sweat. Actually, I am not sweating it now, just want to do it! I loved being at the RKC the first time out! No corkscrew style, just hard style all the way on that last 60 snatches. I really felt the floor under my feet, as I rooted in and found just the right snap in the hips. No torn hands, either! WooHoo!
Total snatches- 224 Total weight- 8,940.8
Tues:
SWING DAY!
If there is ever a female Terminator, it is Rif's wife, Tracy. I had a 30 minute swing day just to see what it felt like to do a T-Rif kind of workout. I simply did 10 swings on the top of the minute, every minute for 30. (Except for the 40kg- I only did 6) Here's the breakdown:
16kg: 10-10-10 (1056 lbs)
20kg: 10-10-10 (1320lbs)
24kg:10-10-10 (1584lbs)
32kg: 10-10-10-10 (2816 lbs)
40kg: 6-6-6-6-6 (2640)
24kg: (these felt like nothing after the 40kg!) 10-10-20-10-10-10-10-10-10 (5280 lbs)
20kg: 10-10-10-10 (1760 lbs)
Total time: 30 mins. Total swings: 300 Total weight: 16,456.
It is amazing that Tracy did 800 swings with the 16kg in 30 mins. Or should I say T-Rif 1000?
Wed.
Max V02 with the 16kg. 50 sets/25 minutes/7 reps per arm/ total: 350 reps 12, 320 lbs. Felt good, but was glad to be done. Next time, the 60 is in sight.
Now I have to get back to work. The Master Instructor's week is coming up very soon. So if I don't post again for a couple of weeks, that is why.
Anyways, I used my TNT cables for 10x10 clean and presses, and that was it. The heat and all day (some of most nights) getting around did me in. It bummed me out, but then I decided to just "flow with the go."
Coming back home, I hit it with a Max V02 vengeance. I did the Max V02 test from the original Kenneth Jay post (Thanks for posting it Rif!). I did 83 snatches in the first set-30 in the right hand for the allout 6th minute. 81 snatches in the second set, 28 on the left hand for the 6th minute. 164 snatches with the 16kg total.
Then after a good breather, I tested my submax snatches with the 24. I hit 30L/30R. If I stay under 198 (which is where I am at right now) My snatch test will be no sweat. Actually, I am not sweating it now, just want to do it! I loved being at the RKC the first time out! No corkscrew style, just hard style all the way on that last 60 snatches. I really felt the floor under my feet, as I rooted in and found just the right snap in the hips. No torn hands, either! WooHoo!
Total snatches- 224 Total weight- 8,940.8
Tues:
SWING DAY!
If there is ever a female Terminator, it is Rif's wife, Tracy. I had a 30 minute swing day just to see what it felt like to do a T-Rif kind of workout. I simply did 10 swings on the top of the minute, every minute for 30. (Except for the 40kg- I only did 6) Here's the breakdown:
16kg: 10-10-10 (1056 lbs)
20kg: 10-10-10 (1320lbs)
24kg:10-10-10 (1584lbs)
32kg: 10-10-10-10 (2816 lbs)
40kg: 6-6-6-6-6 (2640)
24kg: (these felt like nothing after the 40kg!) 10-10-20-10-10-10-10-10-10 (5280 lbs)
20kg: 10-10-10-10 (1760 lbs)
Total time: 30 mins. Total swings: 300 Total weight: 16,456.
It is amazing that Tracy did 800 swings with the 16kg in 30 mins. Or should I say T-Rif 1000?
Wed.
Max V02 with the 16kg. 50 sets/25 minutes/7 reps per arm/ total: 350 reps 12, 320 lbs. Felt good, but was glad to be done. Next time, the 60 is in sight.
Now I have to get back to work. The Master Instructor's week is coming up very soon. So if I don't post again for a couple of weeks, that is why.
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