Here at the RKC

OK, I am going to post this for my posterity. If you enjoy reading this, then all the better, too :)

Even though I was a little nervous ( I get that way...) I was extremely excited about getting to the snatch test. I waited for my cab outside the hotel, and ran into Mike Lucas, an RKC from Iron Core La Jolla/and winner of San Diego's Biggest Loser contest. Ironically, I had just watched his great mini-documentary on his personal achievement for losing over 150 lbs with kettlebells! (His video is below.)

It was nice talking with him on the cab ride to the Community Center. It was a great start to the RKC exeperience. Upon arrival, I was greeted by the familiar interior of the Dayton's Bluff Community Center. It reminded me further of the responsibility I was going to have now as an assistant instructor instead of being a student. (Sometimes, it is nice to be the student instead of the instructor!)

I proceeded to meet the other assistants; great bunch of people! All except two were from California! Travis and Mike were the only non-Cal. Asst. RKCs. After setup (whew...it was hot, humid, and seemed like ALOT of bells :) ) it was off to the snatch test. We tested each other, and all passed. It was great watching the fluidity of their movements. I felt I rushed my set, I should have relaxed, but I made my snatch numbers AND I didn't tear my hands!

Meet and Greet: It was fun to watch the hum and buzz in the hospitality suite as the students started coming in. A few of us started a gauntlet of RKCs to greet them as they came in, no wallflowers! I remember the excitement and anticipation, and it was fun to reassure and motivate them during the meet and greet. What an amazing assortment of backgrounds. I saw one person standing by themselves and so I went up to talk with him. It turns out he had recently won 1st place in Brazilian Jiu Jitsu at the Pan-American Championships! He talked about how kettlebells had saved his back (he had three bulging discs prior to training with kbs)and that enabled him to continue training in BJJ and win! I told him it would not surprise me if they did an article on him in Hard Style. Very nice, positive person.

I saw and spoke with familiar faces: Rif, Mark Cheng,Andrea DuCaine and met new ones: Jason Brown, Pam Macelree (who can do 2 out of 3 in the Beast Challenge-AMAZING), and Brett Jones. Good times!

Well, it is friday morning and it is time to get ready to start my day. More to come!Pics to come on Sunday.

MY TURN!

To assist that is! I can't wait, it is going to be a blast! I am looking forward to seeing Pavel, Rif, and Andrea, and anyone who remembers me from the April 2006 RKC. I also get to bring out a side of me that I don't get to bring out as much as I would like...the competitive side. Yes, when I train, it is to something of a paradox...something mellow like Yo-Yo Ma. But when I prepared this past couple of weeks as the RKC neared, Metallica and ACDC came back out. YEEE-AAAAHHHHHHHH! It's gonna be blast!

Speaking of paradox....this video cracks me up, and pumps me up at the same time. It's been played on other blogs before, but ..."enjoy".

Less than a week away

Friday
Rest

Sat.
EDT Bench Press/Pullup
Bench 199/ BW Pullups (weighed in at 195 just prior to pullups)
20 mins.
Total reps 52 Bench/49 pullups
5 or less reps per set, strict form, no kipping, stopped way short of failure.
Total Bench- 10,0048 lbs
Total weight in pullups- 9,555 lbs
min. rest
Swings with 16kg.
20 2 hand then 40 DARCS=60 reps
40 2 hand swings then 1 hand (10-10-10-10)= 80 reps
total reps/weight- 140 reps/4928 lbs
total weight for the day- 24,531 lbs.

Sunday:Max V02 8 reps per set/40 sets/20 minutes.
total reps/weight 320/11,264 lbs

weighed in monday morning upon rising. 190 lbs. Shooting below 189 upon waking before the RKC. Feeling strong.Have to go to work now.

Quick workout on Thursday

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!

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.

GRADUATION

http://www.news10.net/display_story.aspx?storyid=31686

CLASS 07BR-1 IS DISMISSED!

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.

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

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!

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.

A morning after PT with two classes

I am hoarse because we had a great joint PT session!

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.

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.

Thurs. workout

Have enough time to write this down from today.
Warmup: 100 jumping jacks, Halos with 12 kg KB 10L/10R, H2H with 12 kg KB 2 mins. FTW squat (slow stretch down, 3 sets of 5) Cossack Side stretch, Power breathing 5 sets of 3 (very intense full body contraction with each breath).
DARCs

12kg

20, 30 with flipping the handle down/juggling, 30 with flipping the handle up= 80 reps

16 kg

20, 30 w/flipping the handle down, 30 w/flipping the handle up x 3= 150 reps

Snatch

16 kg

10/10 10 sets= 200 reps (focusing hard on technique- felt better as the sets neared the end.) I am having fun with the H2H juggling. I think I just needed to have a little fun with them.

Later on, I worked mitts with the recruits on their pugilistics (boxing) training day.

Training continues despite not posting much work

Finished with Dimensions work- working on my total training project. More fun since it is my class that I am getting certified. Still alot of writing getting done. It is like working on a Master's degree, some who have their masters says it is more work doing the MIDP than a regular masters' program. It will be worth it in the end. TS seminar really helped me tighted up my form.

Yesterday:

AM
one arm Pushups-
1L/1R x 3
1L/2R x 2
GTG throughout the day 1L/1R focusing on full body tension

40 mins. Yoga with the recruit class. (They have pugilistics-boxing today-get them nice and stretched out).

Pistol
1L/1R w/ 24 kg x 3
again, focusing on what I learned from the TS seminar.

1 hand swings w/24
10L/10R x 10 sets- 200 swings

Tues: Went to LAPD academy to observe a class. Not puch time for kettlebell work. Worked on OAP and muscle tension focus.

Monday:

Warmup: easy mile run on the track. JM drills. halos, face the wall squat, and roman chair situps (low and slow to open up the hip flexors).

Pistols

1L/1R w/ 16 kg x 5

Box Pistols (approx. 18 inch. box.) body weight. I have problems with these. Pavel says this is typical with people with wide shoulders. Something that I will have to fight through and overcome.
3L/3R x 5

BUC 16 kg. 3/3 x 3

24kg 3/3 x 3

2 hand swings

16 kgs 20x 10= 200 swings

Snatch

24 kg

5/5 x 5

Enjoyed the Pain!

Beautiful day, great bunch of people, offshore breeze, awesome day!

I relearned some things, was fine-tuned in some others, Doc Cheng hammered home the TGU, Sarah Cheatham smoked us at the end,and Pavel was Pavel. Great instruction, great time had by all. My only regret was not being able to stay for dinner due to my flight time.

Off to Tactical Strength!

Going to So. Cal. for the Tactical Strength seminar. It's a great way to celebrate the completion of my Dimensions Binder for POST. That binder represents hundreds of hours of books read, interviews, classes taken, and research papers written on my journey through the 6 dimensions of the Master Instructor Program. Now, it's onto creating my Total Training Package aka TTP. This is work towards the creation of a POST certified course which will be creating the intermediate PT Instructor course. This course will officially introduce kettlebells into a state certified physical training instructor course.

But now, a mental break to go blow off some steam!

OT but very moving

I simply love music that can cause people to cheer.

I train those who hunt bad guys

It is always great when your former students tell you how what you taught them helped them in the field. One of recently graduated officers took time to send me an email and thank me for the skills they learned in my class. They then told me how it helped them to handle picking up a violent domestic violence abuser who had been hobbled off the ground. If you had seen her at the start of the academy, you would have thought, no way would she be doing that in 8 months. It makes me very thankful for the training I received from the RKC to be able to pass that on to those who use it for more than sports or aesthetics.

(The pic posted is chemical agents day with the last class. I am in the front of the crowd in the smoke with my right hand held up.)

I trained with the class today for PT. Swings, high pulls, side step swings, and snatches. I showed them the bear crawl since they had all been wanting to try that since viewing the RKC trailer from Denmark. After class, I worked 3 sets of snatches with the 24kg 16L/16R x 3 60-120 secs. rest to work on my form and breathing to get ready for my snatch test in Sept. It felt good.

I am sorry to hear that Tom Shook is no longer blogging. Tom is a great guy, we met at the April 2006 RKC and I hope that his future travels bodes him well.

Ken, you are still in my family's thoughts and prayers. I hope you get my messgaes.

Todays workout

Lest I forget...I did the Deck of Cards workout with the recruits this morning. we went through the whole pack. Exercises were 1. Star Jumps 2. Clapping pushups 3. Figure 8s (not KB fig. 8s- the kind where you pass a plate between your legs (scissoring) while you are seated, and 3. Mountain climbers- the last one to finish has to yell Boo-yah!. Jokers were "Nose to the Rings" my number. I only did not do the first 4 cards, to watch the form, then I went with the class. Not bad for an old dude. I have a 20 year old in class.....they are getting younger every year. They have 11 weeks left to go. Alot of training to get done.

Nearing Burnout!!!!

Ok, I have a love/hate relationship with my Master Instructor Development Program. I know it will be worth it in the end. I am learning more than I ever learned in any other educational program I have ever been in...but I am getting burned out! Thank goodness for kettlebells. Despite my lack of real posting, I still hoist my beloved kettlebells!

This saturday I will be at the Sacramento Police Department's Female Fitness Challenge with a booth displaying kettlebells. I will have some of my former female recruits (now officers) showing their prowess with the kettlebells. Check the above link if you want to swing by.

I have been playing with some of the crossfit workouts. I find it interesting the conflicts from stolen "intellectual property" that is going on. With the different kettlebell certs that are arising, I don't see any clammoring to sue those other certs. You are either good, or you are not. GS or Hard Style? It's all good depending on what you want from it. It's like arguing which is better, Aikido or Kajukembo. Take from both, learn from both, you are a better student. But, that's just me. I just want what will work when I have to take a bad guy into custody.

But I digress.....I hope you like the musical selections. More to come. Just a different change of pace from the other blogs out there. I used to work in a record store an eternity ago. I haven't lost my love for a variety of forms of music. Paul Weller is amazing. First the Jam, then the Style Council, and then an amazing solo career. And he is still relatively unknown in the US. What a shame. It's nice when the artists you listened to when you were young grow older, and their music reflects a maturing. But it still sounds good! Agree or disagree...dissension is good for conversation. I am taking a less traditional form of stress relief in the form of a vodka tonic, so please forgive the rambling. Cheers!

Paul Weller still rocks 30 years later. I miss my Vespa! LOL

Quietly getting work done...still moving the body

Still training, not much blogging. Will be attending Tactical Strength seminar in LA in June, and going to the Sept. RKC to assist. Just added a PT program for the Community Service Officer Academy, possibly the first in the nation. You better believe they will experience kettlebells!

Finally learned how to embed a video. More to come. Hope you liked the Dropkick Murphys- Warrior's Code. Made me think of Shook!

A prayer to the Black family. Give Ken a call and let him know he is in your thoughts.

Warrior's Code

Checking in

I came back from Del Mar last week and completed Dimensions workshop with the Master Instructor Development Program. A great big shout out and another big thank you to Franz Snideman for his help with providing KBs for my presentation. His gym in La Jolla has to be a must-see gym if you are ever in So Cal. Just the drive to his gym is worth the visit! It is always great to see you, Franz. You are always a motivator!

Came back and trained with the recruits yesterday. I ran them through one of Franz's Revolution Kettlebell Fat Loss Program workouts and they were smoked.

3 rounds each no rest for each cluster of 3-4 exercises, then a min. rest (or as needed) before starting the next round. (Weights below are mine.)

Suitcase deadlift 2 x 32kg 8 reps
Fist pushups 10
Snatch 24 kg 10 L/10R
rest 1 min.
3 rounds

1 arm squat press 24kg 5 reps L/R
1 arm swing 24kg 10L/10R
Mountain Climbers 30 secs or 20 reps
Shuffles 30 secs. or 20 reps
rest 1 min.
3 rounds
Total time: 18 mins.

I continued with my workout
2 hand flip 24kg x 10
32kg x 10- 3 sets

Renegade Row
2x 32kg 5x5

Jerk 2 x 24kgs
4 sets of 5
1 set of 5 w/ double 32kg.

BW dips
10, 20

Going to add pistols to the workout to get ready for the LE/Mil. Tac Strength seminar in June.

New PR!

Had a kick-butt workout today and at the end of it, hit a PR in pullups! I did 20 pullups for the first time in my life at a BW of 199.

I ended up doing two workouts today, first by myself, then I got hit up by my SSD PT instructor counterparts who asked me to join them. Who was I to say no?

Workout 1

swings 16 kg
45 swings (2 hand and 1 hand L/R) Round 1
55 Swings (") Round 2
65 Swings (") Round 3
55 Swings (") Round 4
Rest time ranged btwn 60secs. and 180 secs.

Clean
32kg 5 sets of 5 L/R

OHS
Oly bar
5x5
Oly bar + 10 lbs
2 x 5
TGU
Oly Bar

1 x 3 L/R

Team workout
4 stations of tire flips x 5, sled pulls x 10, KB C& J x 5 L/R and tire skedgehammer slans ( 5L/R)

The 4 stations were set up on a standard running track. How many rounds in 20 mins?
I did 4 rounds.
Then,
OH KB waiter walk
50 yds L/R

TGU
24kg 3 x 2 L/R

THEN, we went back to the pullup bar where I hit my best pullups number, ever. 20.

(Earlier in the week: treadmill interval runs Sun. and Tues. C & P TNT cables 3 magenta, Mon. got a Bosu ball and started playing around with it. Wed. was a quick 15 minute swings workout. )

The world is getting crazier, but the sheepdogs are keeping the wolves at bay. Stay sharp to your surroundings, and "it is better to fight on our feet, than surrender on our knees. Stand tall!

Away from the Numbers

To quote The Jam circa 1977-78.

I have been away from the blogosphere but not away from training. No excuses, but I have thought of you all, and have checked your blogs from time to time.

Training with the recruits, last official day with the senior class yesterday before their 5 mile run final. Had a 1RM snatch test, and many were able to easily snatch the bulldog! I was stoked for them. I used that energy and snatched/windmilled the bulldog. (Never tried it before, just fed off their energey, and got a windmill PR)

Got my cholesterol reading when I was at Cooper and was dismayed to find my HDL was below 40 mg/dl. NOT GOOD. Making changes to food intake, as well as paying more attention to my cardio based training as opposed to focusing on power lifts for now.

In a nutshell, pushups, pullups, clean and presses with the TNT cables, JM drills and treadmill interval running have been the mainstays for the past few weeks. Have not done much KB since I got back from Dallas. Don't know why. I know the stress is building up exponentially with 2 academies, and the Dimension workshop 3 weeks away for MIDP.

Still keeping the body moving! Sorry I missed Shook at Ken's seminar. An expected situation arose which prevented me from attending Ken's seminar, and I know that a good time was had by all.

I am still here, my brothers, just a little under the radar for the time being. At the end of MIDP, things will definitely change.

At the Cooper Institute

I am in the great big state of Texas at the Cooper Institute! Even though they have a huge gym here at the Cooper Lodge, I brought my TNT Lifeline cables. I knew I would be hitting the books since there is a big test at the end of the Master Fitness Certification. I contacted Lisa Shaffer from No Fear Fitness to see if she had any classes while I was in town. She said she wasn't holding open classes, only her clients, HOWEVER, she was happy to drop off a kettlebell for me to use while I was in town! What an awesome lady! She came by and had some nice things to say about Ken Black! (She says 'hey', Ken!)

I brought in the KB into the class, and there was some definite curiousity about the KB. The staff there had heard of the kettlebells, and had heard of the RKC cert. A compliment they said about the RKCs they had come across was that the RKCs were very strict on form which, of course, they respected. Funny thing is that they have kettlebells at the Cooper Gym, but they are really small....and have a rubberized coating on them. Not very functional for KB basics.

At any rate, Cooper does cater to the large sedentary population and will probably always stick to the safe methods of swiss balls, and tubing. Not anything wring with that if it gets people to train. And then hopefully, they will want to explore other methods of strength and conditioning. But, as you all know, there is plenty of room for all types of trainers out there. I was happy to spread a little RKC representation and I even got one person interested in the RKC cert. (The gym he works at has kettlebells, and they do some fun things with them...very muscular, and fit guy with an open mind!)

Way OT

If you like the show, The Office, click on the Title link. Don't know how to add video to the blog! Got my TNT Power cables yesterday....they are alot of fun and versatile. Great addition to the KBs!

Fridays is chins day

Been a very busy week getting ready for the new academy class and training the current class. Still overwhelmed by MIDP, but able to get some training in nonetheless.

Mon.
Bench (135 x 6) x 2
185 x 6
185 x 6
225 x 6
245 x 3
265 x 1 (PR)

Deadlift
135 x 6
225 x 3
245 x 3
265 x 3
(295 x 2) x 5 w/ 90 secs rest btwn sets

Swings 16kg
4 sets of 30 secs on/30 secs off

Tues:
Weight room day with the recruits
Showing various exercises to get a quickie workout in
Renegade rows w/ 2 24kgs
Figure 8s to a hold w/ 16 kg and 24 kgs.
Snatches
Kettlebell matrix (swings, high pulls, hi-pull to a catch, high pull to a catch/front squat and press.

Thurs:
manmakers
6 laps around the track
7 rounds of swings (10 per lap with 16kg)

Friday: Behind the computer all day doing MIDP work
GTG- chinups
totalled 110, 10 more than last week.

Saturday: I am anxiously awaiting my TNT cables which are slated to arrive today! Woohoo! I go to the Cooper's Institute soon for my Master Fitness Recert. I know, I know, but the agency is sending me as they are the main entity recognized by POST.

As Rif says, Dats it.

A special Thank You to Rif- thanks for the information and knowledge. Enjoy the next half century as much as the first one!

Quick Rant

Ok...finally got a chance to not do work related items and just veg for a sec.
Things I am am tired of....

Drama on the Dragon Door Forum
Is Pavel a fraud or not? GIVE ME A BREAK! Y'all know what I already think....I would not be doing what I was doing without the knowledge that Pavel brought us.
Not getting to go to the April RKC
Not getting enough sleep/2 am teething sessions
reading/writing for the MIDP
MIDP consuming my life for a year
Not being where I want to be physically

Things I am proud of...
Sticking with the MIDP (Master Instructor Development Program)
Still getting in quick workouts even if it's just for maintenance
Being a good father/husband
creating effective and fun workouts for my recruits
laying the groundwork for a future law enforcement course which includes kettlebells

Hit a simple PR yesterday. I knocked off 15 pullups and felt strong throughout the whole set. I am still weighing 200-205 range. Been playing around with high rep swings/snatches with 16kg (sometimes the 24kg) ala Tracy Rif and Chuck Halbakken. GTG pullups are saving my sanity. Kettlebell complexes have also saved my sanity.

Trying to "eat the elephant one bite at a time". Sometimes can seem daunting.

Ok, got to get to work and starting gnawing at the elephant. Reading your blogs have continued to be uplifting and a source of motivation.

Thank you to all who responded to the survey request. If you got an email from m22_diazp@yahoo.com, that was from me.

Stuck in Long Beach!

Actually, I am here for Master Instructor Development Training (Progress workshop#2). I didn't bring my kettlebell this time, I opted for something light, my bands. The "gym" here has 2 40# dumbbells, and a low row/lat pulldown machine. Yesterday, I did about 20 mins. treadmill and then 15 mins. EDT low row, front squats w/ the 40# db. rest between sets no more than 10 secs.

Coming here has gotten me re-energized about my project and being an academy instructor. This is a year long process that quite honestly, has taken alot out of me. Alot of research, and alot of writing on top of the regular workload. But, it is definitely worth it to me in the long run.

During class today, we discussed an article about the differences in the quality of life of optimists vs. pessimists. Needless to say, the old adage "what the mind harbors, the body manifests" holds true. Pessimists were more likely to have serious ailments as they age versus optimists. Those who had optimistic thoughts were checked over a 12 week period, compared with those who took medications to fight depression, and found that the positive thinkers performed better than those who used chemicals to alter their body chemistry! The power of the mind is simply amazing.

Well, it is that time I told myself I would return back to my research paper. Be strong, and stay healthy.

Sac Police Academy has a blog!

The Sacramento Police Academy now is using the blog medium to document the lives of selected recruits as they go through the academy. As such, they are also introducing staff, as well. I was the first to be posted on, and this is the picture they put on the blog (w/ the 40kg, of course!)

I have been sick and swamped at work, but, damnit, that's no excuse for some sort of workout! Had a great time at Ken's workshop last saturday, and catching up with Modesto RKC, Chuck Halbakken. It is always good to watch Ken train, and Chuck had great pearls of wisdoms and observations to share.

Just caught on about the departure of Senior RKCs, Steve Maxwell and Steve Cotter. I wish them the best. Fortunately, there remains immensely skilled and knowledgeable Sr. RKCs currently in place, especially Northern Cal's own Rif! I probably shouldn't have mentioned West Coast, eh? There seems to be some type of East Coast/West Coast thing going on? Haven't we learned anything since Tupac and Biggie? LOL

The Rifstonian will undoubtedly lead the charge from the front. Now I am seriously bummed I got my time off to go to the April RKC cancelled. Give 'em hell, Rif!

Past week's workout:

Last Friday: GTG pullups (behind a damn computer screen banging away on my MIDP projects) 30

Saturday: Ken's workshop. Got sick as a dog afterwards, but still had a quick lunch with Ken and Chuck.

Monday: Swings with 24kg (keeping it basic)

40-20-10-30-20-20-20-20-20-20= 220 swings

Breaks in between each set long enough to bring my HR down and catch my breath. total time in training, 22 mins. Some breaks were longer due to parenthood calling.

Tues. bench and deadlift session

Bench

135x5

185 x 5

205 x 5

220 x 3

240 x 2

260 x 1 (PR)

Deadlift

135 x 3

185 x 3

280 x 2

225 x 3 (8 sets with 90 secs rest in between)

Band pressdowns

2 sets of 40

Push and Pull

Thurs.

bench press. Goal is to bench 3 plates before my 40th birthday.
135x 5
185x 5
190x6
210 x 5
220 x 4

Deadlift (Coan/Philippi routine based on 1RM of 300)
135 x 3
260 x 2
220 x 3 x 8 w/ 90 secs rest between

Push and pull. Music: soundtrack from Rocky I, III, and IV. Centers the mind and body. I read a study that said that classical music or jazz had a better weight training performance as opposed to the heavy/thrash metal music people usually get pumped up with. I use both, but lately, the soundtrack music keeps me more focused.

EDT day

Got a dip belt and used it for an EDT workout Tues.

AM workout: formation run with recruits. 24 degreess out at 0600 hrs! Brrrrrrrr
20 pushups into 20 hindu pushups
15 mins: (back to back, very little rest in between sets)

Dips with 16kg kb Lat Pulldowns
5 x 8 5 x 8 @ 150
3 x 2 3 x 2 @ 165

8 x 2 bodyweight 5 x 2 @ 150

10 mins:
cross elbows to knees abs---------back ext.
10/10 LR x 8 5 x 8

Rotator cuff band lateral pulls
20 x 2 into center line
20 x 2 away from center line

BUC w/ 16kg
5/5 x 2

Sweet, simple, felt good.

Past Few workouts

Today:

am: Jump rope 1:30/2:00/2:00/2:00
superset with pushups/alt. knees to elbows/pushups/downward-upward facing dogs

Barbell power cleans

20kg + bar x 5
40kg + bar x 5 x 5

KB snatches

24kg 5/5 x 2

32kg 5/5 x 5

While in Alabama, I had my 36# KB
Day 1
am-
KB swings
20-30-50-25-25

mil. press
10/10 x 5

superset with band tri. ext.
40x 5

PM

barbell bench
135 x 6
225 x 8
245 x 6
255x 2
135 x 30 (don't know why I did it, just did it)

t-bar rows
90 x 5 x 3
135 x 5 x 2

barbell Power Cleans
95 x 5 x 3

135 x 3 x 2

Day 2
PM
Jump rope 1:00 x 5

superset with KB snatches 10-15-10-15 l/r

I just found out today that my time off request to go to the April RKC has been rescinded due to academy scheduling. It falls on graduation week. I am hoping that I can go in June, but I have been told that it is full. Hopefully, 2008. What a bummer, but gotta suck it up, and press on.

Travelling with a KB

I am in Alabama right now doing some training at the Center for Domestic Preparedness. I brought my 36# KB with me since I would go crazy if I didn't at least bring it with me. I got some funny looks from the sky caps when they picked up my duffle with the KB in it! I'll write more when I get back.

Merry Christmas to All!

I hope you all have a wondeful holiday with your family and loved ones.

Past week's workout

Today:

Went over to Ken's house of pain and got smoked.

JM drills
24kg Swings 2 hand 10, 1 hand 10/10
High pulls 5/5
Front Squats 10

Sled Pulls (125 lbs) 70 ft forward/70 feet backwards x 5

60 lb. med ball push press- 10-10 x 3, then 8, 8 x 1, then 6, 6 x 1

Tues:
JM drills
Ran 2 miles
Bench 135 x 10, 225- 5 x 5
16 kg swings 25 x 6

Monday:
JM drills
Dynamic drills:
forward skips, lateral skips, walking lunge, hip series, slow cariocas

Sunday: House of Pain workout at Ken's.
JM drills

Friday:
Biked 30 mins tempos

Wed.
Revolution La Jolla KB workout B

Tues.

swings
16kg 20 x 1
24 kg 20x 5
c & p
1-2-3 x3 breathing ladders

I have come to the realization that I still cannot get a straight routine going. Am I just ADD? The chaos of my workouts still give me the stress release that I need from the hectic work schedule of running two academies. I taught all day yesterday with the senior class recruits with Crowd control, and I have been working with the junior class being the DI. It has been crazy!!!! But, I don't complain really. I love my job, and I realize I am very fortunate to be where I am at. I just got my evalutaions from my students yesterday, and it just brings a tear to my eye reading about their personal accomplishments in PT. I had one person tell me they reduced their marathon running time to below 4 hours, and they had not been able to do that since they have been running marathons. He was amazed because he had not been training the typical way he normally would to run a marathon. He told me he has never been faster and it was due to the academy program. Another told me he benched over 300 for the first time, and he was amazed of the WTH effect since we don't regularly bench at all.

My food intake has been actually very good. I have practically eliminated eating out (except for one day last week) and I am amazed at how much that has impacted my scale numbers. The holiday time will be a little rough due to all the good baked goods that are coming to the office! Ugh.

Well, that's it for now.

Pete

Spent a fun time at Ken's House of Pain (aka, the coolest garage gym in Sacramento) with Ken (of course) Joe Sarti, his strong buddy, Mike, and the Iron Punk, Corey. Excellent fun getting humiliated (;0D) by these uber-strong men. Unfortunately my camera's batteries died too soon, so only the start of the training was covered. We gripped blobs, swung clubs, pulled the Rolling Thunder, cleaned D-balls (sure, picjk up the 10 lb ball!) All in all a great time. Thanks guys!

Something to share

Since I always read about some interesting, cool, or otherwise mind blowing site from all of your blogs, I wanted to share something with y'all. The following is from www.readyforce.net. Rodger Ruge is a retired police officer, POST Master Instructor, and author of the Warrior's Mantra. He also has these great anti-stress visualization tapes that work wonders. The following is one of his articles from his online Ready Force News Journal:


Do you remember Aaron Ralston? Aaron is the guy who was doing some hiking and rock climbing in the Utah desert when a rock he was climbing over came loose pinning his right arm against a cliff wall. Once pinned, Aaron was hopelessly trapped in a standing position without shelter, adequate clothing, food or water. For six days Aaron struggled to free himself by chipping away at the boulder with a cheap utility tool, rigging a series of pulleys and other desperate and futile attempts to find his freedom. No one knew where Aaron was during his ordeal and over the course of the long sleepless days and nights; Aaron came to the realization he was going to die.

Aaron literally hit rock bottom and when he did he found inspiration. Aaron decided to cut off his own arm! First he had to bend his arm in grotesque positions to provide enough torque to snap the bones, not once but twice. Once this chore was accomplished, Aaron rigged a tourniquet and went to work using a dull knife. It took over an hour to slowly cut through the arm, spending the most time on the ligaments because of their flexibility and strength. Imagine trying to cut your own arm off with what amounted to a butter knife and you are starting to get an idea of what he went through. Aaron’s comment on the pain; “I just dealt with it”.

Once free, Aaron then faced repelling down a sheer cliff, one armed, after being trapped for six days and facing extreme dehydration and fatigue. He then hiked until he found some people who got him to a helicopter and rescue. Aaron chose to live and through forced circumstances he found his inner strength.

I want you to imagine yourself in Aaron’s position. His choice was clear; take action or die trying. Could you do it? Does this sound impossible? How many of us would have given up and just died?

I have met Aaron Ralston. He’s a really nice guy. He’s very relaxed and mellow. He is a superb athlete and very fit individual, but he does not exude the personality of someone who would do something so dramatic to save himself. Aaron is a humble person and what is so inspiring is that he is very much a regular person. This is inspiring because if Aaron found this amazing inner strength then so can we!

If you knew without any absence of doubt that you had this capacity, this ability, this ironclad will to manifest your survival mechanism under the most extreme circumstances, imagine how powerful you could become. Imagine what you could accomplish in your life. Imagine!

I will tell you this; you do have this power! Every single man, women and child possess this inner strength. There are countless examples of this power being manifested every single day. We usually chalk it up to extraordinary circumstances like those that Aaron faced. It often falls into the “that’s amazing” category, and we pay it little attention because to acknowledge it means we would have to accept that which we think is impossible. The trick then becomes realizing with our very soul that this power also resides within our own beings. If you can make the transformation to this realization you will move beyond manifesting this power during extreme events to being able to manifest it at will. Imagine!

Let’s face the facts. Life seldom goes according to your grandest vision and plan. There always seems to be some obstacle designed to force us to struggle. It is easy to slip into a funk over such things until we get reminded about the resiliency of the human spirit. With a shining example like Aaron Ralston we are again reminded that within all of us lies an indomitable inner strength.

Make up your mind now to move beyond your limited thinking. Open yourself to the reality that you are a limitless being! Visualize yourself overcoming "impossible" situations. Believe that this power resides within you. Know it is true and practice seeing yourself in this way in all aspects of your life. This will help you to acknowledge and develop your inner strength and it will serve to spur you to your grandest vision of whom and what you wish to become.

Rodger Ruge is a retired Police Officer and author of The Warrior's Mantra, Barricade Books Inc., June 2005. Rodger is a California Peace Officer Master Instructor and owner and founder of his business, Ready Force Inc. Rodger is avaiable for training and seminars. Please visit his website, http://www.readyforce.net, for more informaiton.

Busy week

Tues. workout A Revolution La Jolla (felt the GPP stayed well even though I had the break) 16 kg and 24 kg
Finished up with a PM workout of Tabata Squats (scored a 22!)
Wed. Busy day- pullups 3 x 10

Thursday: swings with 24kg 3 x 20
floor cals with the new recruit class:
Moutain Climbers
Hindu squats
Squat Thrusts
Pushups
Situps
Cross elbow to knees

friday: bench press 205 3 x 10

trying to get back on the Revolution workout, but keep getting interrupted at work in my workout. I am going to focus this coming week on knocking it out first thing in the morning before going to work.

Happy Belated Thanksgiving!

I hope all of you were with family and/or loved ones this holiday. I apologize for the lack of posts. I have been sneaking in brief workouts or a quick swing session, nothing worth writing about. A new class has started and we are working double academies. Yes, it is very stressful!!! :) Some of the stress culminated in my mid back area and created some very painful spasming over the course of three days last week.

I have not given up on the Revolution Fat Loss program. I have even shared it with a coworker and we plan on hitting it together starting next week.

The new class has 51 recruits, and they are a very fit and motivated bunch of people. I look forward to introducing them to the kettlebell, and other forms of underground strength training. I have two new co-workers who have a great running background. (Not my strong forte).

Be well and safe my brothers and sisters.

OK, Getting back into it.

Week 3 on the Revolution La Jolla Fat Loss System w/kettlebells was sidelined last week. So today marked my first real workout since the accident. I wanted to feel fully recovered before jumping back into things.

Today was a run day with the recruits, but I had to swing my kettlebells! SO i did some HOC instead of a regular run. It felt good to swing the 24kg, and I did 8 sets 440 w/10 swings (16 and 24kg)

It was a rough weekend as my 8 month old had a nasty ear infection. Poor little baby made sure no one got any sleep these past 4 nights!

I have a very BELATED THANK YOU to Ken Black for coming to the academy a couple of weeks ago! As always, Ken helped some of the recruits make fantastic strength discoveries for themselves. I thought I had some good pics, but I did not have as many as I thought. I am very fortunate to have Ken live so close and be willing to come out and train recruits with me. They really love the workouts that Ken puts together. I hope that they continue to train with this performance focus in mind when they leave the academy.

I got my treadmill fixed properly (finally!) Just in time for the winter season! (of course it's nothing like La Jolla in the winter! ;)

happy to train, for training is to live!

Life is Good

Ok, I posted on RIf's blog that I was in a rollover accident. In a nutshell, I was on the cell phone to my coworker discussing the day's training. Came up to fast to a redlight, going downhill. Hit the brakes and locked up. Rear wheel skid, tried to correct, but the combo of the downhill angle and high center of balance with my Bronco made it ripe for a rollover. Skidded upside down into a light pole, knocking it over. I was hanging upside down, fortunately my seatbelts worked! (pre-airbag model)

A CHP motor was also at the intersection and was there in a second. God bless Officer Frost! I smelled gas leaking and thought, I need to get out of here! They told me that there was no concern of it igniting, but there is something about being trapped upside down, and smelling gas that made me want to be absolutely sure. They cut my belts, and I crawled out of the car, to everyone's amazement. One Chippee told me he had seen fatalities in accidents that looked like mine, and I was lucky to be walking away with no scratches. I was definitely high on adrenaline. I said I was going to go to work, but my peers who showed up (my coworker was still on the phone when the crash happened and got my location)told me to go get checked out. Being obstinate, I assured them I was fine, but as the adrenaline started to subside, I realized it would be prudent to get checked out.

So I went home to my family who took me to the ER. Where after being x-rayed said there was nothing wrong structurally with me, but I would have some muscular aches and pains.

Upon reflection, I am slapped in the face with how quickly life can change for the better or worse. When I came home to my family, the hugs and kisses they gave me were priceless. Those are the things worth striving, and in the end, matter the most.

I am fine, a little sore, but moving around. I am taking today off of work as well to rest the body and mind. Friday, I will go to work since we are taking the recruits to Deputy Mitchell's memorial. It's the least I can do to honor a fallen brother.

I am not even stressed that my workout is off track a few days. I am just thankful knowing I am healthy enough to return to it soon enough. The focus on core tension undoubtedly helped me physically survive this along with God's help. I am thinking of the quote of "God helps those who helps themselves." I believe that goes hand in hand with the first of the 7 Habits of Highly Effective People; Be Proactive.

Thanks to all of you who showed me concern on Rif's blog. I am thankful to be alive, healthy, and functional.

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

Academy PT video

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

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.

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!)

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.

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.

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!

CONGRATULATIONS MARK REIFKIND, SR. RKC!

I am sure everyone already knows if you have been checking the Dragon Door forum, or Rif's blog, but I wanted to give a shout out to Rif for being named as the new Sr. RKC.

Anyone who knows Rif, his past accomplishments and current training intestinal fortitude knows that this is the most logical and right choice. Kudos to Pavel and the other Sr. RKCs for their brilliant selection.

one more year until the big 40

Workouts this week have not been very structured. Busy week at the academy culminating with "family night".
Monday: 3 mile run with recruits
Tues. JM drills and showing drills with the 2 pood kb. (high pulls/snatches)
Thurs. EDT workout with 54lb KB front squat/36 kb. snatches 20 sets total/ 5 reps each exercise.
Fri. 39th birthday.....got all nostalgic and bought the "Wild Child" CD by the Untouchables...great ska band of the 80's. Funny how birthdays have gotten me more reflective as I get older. I count my blessings on what I have that is important to me. Family, health, good friends, and gainful employment.

This past year, I have experienced new things and met incredible people because of a little (and BIG) ball of iron. I am very thankful for all in my life. God bless you all.

Bodyweight exercises

http://www.youtube.com/watch?v=seHiBvgxwCE

Got to try these out!

Systema

http://www.youtube.com/watch?v=fRmf4BtQYWE

Everyone talks about which martial art is the best. I don't think of terms as ONE being the best, only which is the most effective for that moment in time to save your butt. Alot of talk has been made about Systema, real or phony. LEO's that I know to be good instructors are backing Systema. This clip shows more than just demos, but also a mock riot situation. Note the mass of humanity charging each other at the end. It says this seminar was in Hatfield....it looks like the UK.....I wonder if this is protection from or for football hooligans?

Your thoughts?

SST @ the Academy

Big Dan Bunz, 2 time Super Bowl linebacker for the 49ers and Valentino Garcia, both of Sport Specific Training (Crossfit affiliate) visit the academy to watch our PT and guest train the recruits. They ran a list of dynamic drills, and finished the end of PT with the Tabata Squats. Dan showing the rest period in the down position.

My training protocols had 4 separate stations which included sled pulls, body weight calisthenics, band pulldowns, power rope ball, plyo box step ups, med ball throws, ring rows, and running stairs. A good time had by all!

I openly invite all of the California RKCs to make a guest appearance anytime at the academy. I know my recruits would get a kick out of it. They are a motivated and dedicated bunch of people!

Tuesday's Workout

AM run with the recruits 2 miles (interval run).

Got some ropes from the SWAT team, and they are letting us store them at the academy. Saves me the financial burden from buying them myself. So, of course, I am now implementing them in my training. And of course, the recruits will be introduced to them tomorrow. I am fortunate that the powers that be trust our opinion when buying equipment. I purchased some leather Thai kicking bags (6 ft. long) from Ringside.com. They are excellent bags! I will have to post a pic of them on an upcoming blog. I also have a double end bag that I haven't really played around with much, but I am going to hook it up tomorrow.

Rope Waves:
trying them out
6 x 15 secs

Then superset:
Waves - band pulldowns (high to low with changing footwork/stances)
3x 15 sec + 40-50 pulldowns

Break

BUC + chins
(1,2,3,4) x 2

Felt good, but after I cooled down, felt a nagging twinge in my right shoulder. Will Ice and rub it tonight. It better go away by morning.

Check out Ken's new website!

Ken Black has his web site up and it looks fantastic! He will be having a workshop in Oct. 14, and I will be there assisting the Man! I am looking forward to it, Ken.

Monday's workout:
Didn't have much time so I made it quick and intense.

5 rounds
1 min. Jump rope
1 min. Band extensions
1 min. Heavy bag (jabs, straights, hooks, front kicks, elbows)
90 secs rest.

Run with the recruits tomorrow!

Weekend mental recharge

Took the family to the fair and got to meet Big Louie, who incidentally is also a Reserve L.A. County Sheriff's deputy. How'd you like to have that big man chasing you down? He was very approachable, and got a kick out of my badge like the fellow warrior that he is. I bought his dvd, Stand Tall which is kind of a sequel to Pumping Iron. It is about his return to the Mr. Olympia after a 17 year retirement. For me, it was like a who's who in body building when I was totally fascinated with it as a kid. Good times!

I am looking forward to training this week! I had an after class training session at the end of the academy last thursday. 12 students stayed after on their own time to play with the kettlebells and other toys that I had. They were surprised by the effects of the power ball, and the power wheel. After they played with that, on to the kettlebells. I showed, and they did. They knew the swing, and clean and press. We did around the body pass, figure 8s, BUC, BUP, high pulls, snatches, renegade rows, and pistols.

I am so proud of my students where they are at right now after 6 weeks of PT. A few of them could do pistols, one of them with the 24kg! He only weighed about 150 lbs. One of my other students, after learning the groove of the snatch, worked up to snatching the 32kg for 3 reps! (He was a former Alaskan fisherman/boat captain, so I am not surprised with his level of functional strength.) They had great camraderie as they encouraged each other to newer levels of strength. They are really happy to be doing things that very few academies do in this state, if the nation.

On another note, I am very fascinated with the information that has come out on Z-health. Anyone out there getting the dvd/books on the topic? Is it worth getting? There are some amazing claims being made, and some very interesting people getting involved with it, specifically Josh Henkin. What do y'all think?

Ken Black at the academy

Here are some pics that I should have posted a while back! Ken Black at the police academy impressing the recruits with his teaching style and strength prowess.

Wed: JM drills and Dynamic Drills

21-15-9-6 rep prescription

Mil Press- 2 16kg KBs
Ring Rows
DB Lateral raises (20lb DBs)
Box Jumps

I am varying up the weight range. The recent feelings of illness, rundown, and injuries on the California RKC circuit has me listening to my body even more. Come Novemeber, we are starting another academy class of 59 recruits in addition to the 48 recruits I have now. I will have morning PT and evening PT. Gotta keep healthy!

Sport Specific Training in Rocklin, Ca.

Monday:

AM- Ran 2.5 miles with the class and called cadence. (Certainly adds a difference dimension while on a run!)

PM- I went to Sport Specific Training in Rocklin (about 35 mins east of Sacramento) and had a training session with former San Fracisco 49er Dan Bunz. This was in part because one of my co-workers trains there and wanted to share some of that Crossfit pain! The dynamic drills he put us through were quite a workout in itself. Then a prescription of 21-15-9 of box jumps, ring rows, dumbell thrusters, 200m rows, and pushups. I had to stop halfway due to a strange paiin in my right knee. Too much impact on it, I believe.

The funny thing was training with a bunch of high school athletes in the class. I outweighed many of them by 80- 100 lbs, and they moved their feet very fast. While they were talking some friendly smack ( I think they enjoyed teasing some "ossifers",) I C & P their heaviest KB (32kg) and asked how many of you can do this? No volunteers. All in good fun:)

Tues: tried an EDT upped body workout since my right knee decided to tell me that I put way too much impact on it from monday's workout.

Superset:Dips and pullups 24 sets, total mins. 14:45
dips-total-46 x 205 =9,430 lbs
pullups-total (same)

Band triceps pushdowns 3 x 20
Situp with medball (12lb. heaviest at the academy gym) toss 3 x 20

That's all for now. My newest student on the kettlebell.....so far all she can do it pat the bell!

Workout with Ken

Two RKCs in the park, 2 kettlebells, 20lb medball, liquid chalk, empty playground= Fun and PAIN!

(#1 Pic- Ken doing a reverse dip, #2 pic- the aftermath!)

The workout below was taken from Ken's blog, and is a breakdown of what we did. Ken kept on me, wouldn't let me quit when I was whining about just recovering from being sick! :) A good reminder to myself that one ALWAYS has a little more in the tank. THANKS KEN FOR THE BOOT IN THE BUTT! Mind over matter....the only thing was I could not get the BU presses with the 24kg, so I did Mil. Presses instead. I REALLY liked how I felt doing the pullups after the BU cleans.

BU cleans # 50 1,2,3,4,5Pullups 1,2,3,4,5BU presses #50 1,2,3,4,5Rows (upside down) 1,2,3,4,5CircuitJumps onto & off stepKB slams w/step back #20 (changed to these after 2nd round)Med ball squat throw #20Snatches #50Jog approx 110 metersRepsjumps 3, 6 change to KB slams 18, 24, 6, 12, 18, 6, 12, 6Med ball throw 3,3,3,3,3,3,3,3,3,3 = 30 repsSnatches 3,6,9,12,3,6,9,3,6,3 = 60 reps/armJog 110 m x 10

WTH in reverse

I thought I'd post some pics from some of the workouts with Ken and crew at the park. Ken is showing the medball axe handles to Kathy, and Bob is tearing it up with the 40 lb med ball. My batteries died so no pics of the group as a whole :(
I am looking forward to tomorrow's park workout in the park. My body has been doing a reverse WTH effect. I was rundown for almost a week where I could not even think of working out (I still conducted the warmups with my class, though, as well as the dynamic drills) Then I was great for a week, and then I got hit with a three day flu bug. Sigh.

Busy week of training

Monday:
Ken Black came out to the academy and we had some fun with the recruits (big class- 50!). Ken taught the class the swing, and spoke about the body mechanics of the swing. Then we broke into two groups, Ken had them tire flipping, and I had them perform the tactical lunge and the bear crawl. The we finshed them off with a relay race, squad versus squad, with double overhead KBs (no bigger than 16kgs, tho, gotta get them stronger to attack the double 24kgs!)
After class ended, Ken smoked my coworkers with the rope waves! My abs felt great!

After the class ended, I worked on my own workout.
5 x 5 training in Squats, Deadlifts, and Bench Press. The numbers were riduculously low because I was following a template I got from the Univ. of Washington. using a percentage of my 1RM. Honestly, my 1RM in these lifts are so weak, I don't really want to post. Ok.....I will be honest since otherwise, how can i get better right? Lets just say everything is under 300 lbs. (297 DL, 245 Squat, and 245 Bench) I never really pushed heavy weights before since I had followed bodybuilding type of routines in the past. Then when I went to the kettlbell, i forsook all barbells and dumbbells training. Now, I am expanding my training. Time to get ugly.

Tuesday:
2.5 mile road run. Can't avoid training in this area due to training recruits.

After a 10 min. rest, I went to snatches with the 24kg.
5/5, 10/10, 15/15.

PM workout with Ken and his crew.
Windmills 4
C and P ladder with BOB. (1,2,3) (2,3,4) (4,5,6) we accidentally skipped 3,4,5! (5,6,7) and (6,7,8) with the 20kg.
Halos

Wed.
1.5 mile formation run with recruits. Dynamic drills ala S.S.T. (Sports Specific Training in Rocklin, Dan Bunz's and Steve Kenyon's place) student and my coworker who trains there.

On my own:
Sprints
8 x 50 yards with jog or walk for recovery 1:1 1:2 depending on the set.


Thurs.
Crossfit type workout with teammates
(4 rounds of descending ladders. Pullups (5 reps per round), Pushups (30, 25,20,15), TGU's(5 reps per round), curls (30, 25,20, 15 sigh....they wanted them...don't care for them, but I acquiesced) scissors passing weights thru the legs (20 reps per round)...I don't know what you call them, but they were like seated tactical lunges. Timed Power Rope Ball 3 sets of 30 seconds. Then timed planks 3X 30 secs. on both elbows. 3 x 30secs on right elbow, 3 x 30 secs. on left elbow.
Rest about 10 mins.
Snatches with 24kg
5/5, 10,10, 10, 10
with 16 kg
15,15,
triceps cable extension (balance out those darn curls)
70lbs , 6 reps, x 2

Two strong Men with strong minds

Ken Black and Mark Riefkind at the APC Nationals. Two great RKCs!

Academy Training/Master Instructor Development Program

Part of my Master instructor development program project deals with creating an intermediate PT instructor's course for academy instructors. The major issues that I believe are common in training are budgetary, facilities, equipment, and progressive training concepts.

The 20 week program I have put together mimics one that I have seen in Hard Style. I have played with periodization before, but I think I like how this one fits with academy training. I am open to your educated suggestions for making it better of course.


weeks 2-5: ASSESSMENT/ STRENGTH PERIOD
weeks 6-8: MUSCULAR ENDURANCE
weeks 9-11: MUSCLE MASS/ HYPERTROHY BUILDING- EDT
weeks 12-15:FAT LOSS
week 16: ACTIVE RECOVERY
weeks 17-18: STRENGTH /POWER
weeks 19-21: MUSCULAR ENDURANCE
week 22: PEAK/TEST

I have 50 recruits of extreme varying levels of fitness. I have one recruit with over 30% body fat, and one who is very lean at 4.6% BF. One who ran the 1.5 mile at 8:30 and one who ran it in 16 mins. In the beginning, I use duration as the goal, and not performance, ie. how far can you run in 20 minutes, etc. Lots of joint mobility and dynamic drills/stretching to get them to understand their body better.

My Workout:
7-28-06
Just enough time to do a ladder workout with pullups (1,2,3,4) x 4 rest periods mimiced if someone was doing them with me. IGO-UGO method.

7-29-06

Fun in the park with Ken and crew. Met two new students of Ken's, and I trained with Bob and Kathy. Good times. Weather was cool, and very pleasant as opposed to last week.

Joint Mobility
Halo 5 x 2 sets
Slingshot 5 x 2 sets
BW squats 10 x 2 sets
Mil. Press 1,2,3,4 x 3 sets
Row 1,2,3,4, x 3 sets
Racked walking lunges + step ups x 3 times
Windmills

Bob and I finished it off with a couple of sled sprints with 25lbs on it for approx. 4 passes of 50 yards. It was a good way to stretch it out.
Ken as always was motivating me to do better! I was a little late, so I had to do pushups! Ken has a bit of the DI in him, like I knew he did! :)

Critical Reflection

Critical reflection on learning as presented by Jack Mezirow is defined as “the process of reflecting back on prior learning to determine whether what we have learned is justified under present circumstances.” Mezirow further added “this is a crucial learning process egregiously ignored by learning theorists.” How this becomes important to the adult learner is that once you reflect on your past, you determine on what path your future learning must take. For the instructor of adults, this becomes a very important factor in stating your course objective and how you present your instruction.

As I am teaching the new recruits, I am constantly reviewing on whether or not my instruction is received or believed. I am fighting against their past experiences in training whether quality training or not. Usually, I get more resistance from those whose knowledge is culled from the "muscle mags". Sigh, the fight continues. I am sometimes frustrated that those who need this the most are those who use it the least. If I hear how great a Spin class is for fitness again, I am going to scream, especially when I see videos of middle-aged mothers training boot camp/underground strength coach style.

7-24-06
warmups: halos, wall squats, Russian Pump, and squat thrusts 2 supersets of 5 reps each

2 sets of supersets of 3 reps of the following circuit:
Swings-slingshot-swings-Figure 8s-swings-tactical lunges-pushpress 16kg

5:00 non stop of the following circuit:
swings-snatches-jerks-squat thrusts

5:00 nonstop of the following circuit:
Farmer's walk-mountain climbers
(Most of the above was copied from a Ken Black KB class- Thanks Ken!)

7-25-06
Warmups with the academy class
Tabata squats with the class 8 sets/4:00
My score: 25
Cycle (gym gerbil training) 15:00 (bored out of my skull with it, but wanted a brief change of pace)

7-26-06
JM drills/Dymanic Drills for warm up

Rack deadlifts (just below the knee)
135 x 5
135 x 3
225 x 3
295 x 3
315 x 1
325 x 0 (failed)
315 x 1
320 x 1

Renegade Rows
2 x 24kg 5/5 x 3
2 x 32kg 5/5 x 2

Janda Situps
3/5/2 (core fried..need to do more of theses)

Superset powerball slams with dips
30 PBS-10 dips x 2

For a good laugh check out these video clips of Terry Tate-Office Linebacker.

http://board.iexbeta.com/lofiversion/index.php/t47380.html
WOOOOOOOOOOOOOOOO, baby! Yes, the Corporal is coming out!

One nation under a groove

7-21-06

warmups of halos/wall squats/windmills/
deadlift w/barbell
135 x 8
135 x 8
205 x 3
225 x 3
275 x 3
225 x 3
225 x 3

clean and press 24kg (1,2,3) ladders x 4

7-22-06
workout in the park with Ken and Bob!

warmups: 20kg
JM drills
swings
snatches

Pullup ladders 8 then (1,2,3) x 3

Jerk Ladders 1,2,4,8,16,18,10,8,5,3

Hot, humid, and loved it!

Taking a moment to post!

OK! I am finally getting my groove back. Hot hot hot in the Sacramento Valley! 104 plus, and I sweat like the porcine that they call me :)

Warmup:
Wall squats, Halos, Pumps, and RKC armbars

Back to basics-
Swings (2hand) w/24kg
7 sets of 10
3 sets of 10 w/32kg

total: 100 swings

Snatch
16kg
10/10 5/5
24kg
5 sets of 5 L/R
32kg
1 set of 5/5

Felt good to be back on a schedule!

First week under way!

The first week of the academy is completed and next week we are off and running with the start of Physical Training.

I met with 20 recruits prior to the start of the academy for a 2 day introduction to the kettlebells. Three hours total for both days. I will post some pics from them soon.

I covered the KB deadlift, swing, clean, C&J, high pull, and the snatch. We also did some sled sprints, and I gave them a quick feel of the overhead walk, rack and farmer's walk. They had all prepared well to start the academy.

This week for me consisted mostly of GTG pullups (got some bands to increase the rep range while I was at the Nationals!) benching supersetting with low pulley rows EDT style, swings supersetted with jump rope EDT. Powerwheel rollouts, and power ropeball slams. The ropeball slams (Thanks for introducing them to me Franz) has been a great stress reliever!Getting my GPP up for the classes that will officially start next week.

New Class Starting up

There was a major change in my workplace with the retirement of my mentor and friend, Dan DeLeon. Dan retired after 30 years of being a cop, the last 20 being a master instructor at the academy. I could go on and on about his list of accomplishments, but that wasn't the whole picture of the man. He trained THOUSANDS of officers throughout Northern California, but you would not meet a more humble and respectful man.

It makes me a little sad knowing that on monday, it will be the first academy without Dan to turn to for guidance, or sometimes a reality check that he would give us when I was going down the wrong path. He truly lived his philosophy which was a mixture of Sun Tzu and Musashi, and the Hagakure. He truly loved his teammates as brothers and sisters in arms. (His retirement gift from the many officers who he trained was a tractor!)

This weekend before the start of the new academy will give me a chance to reflect on the past and focus on the future. The only real way to thank my teacher and sensei (My defensive tactics instructor) is to continue his way of teaching others.

My workouts this week have been a misture of GTG with pullups, and rollouts front and back with the Power Wheel (30 ft. front and then back), slams with the Power Rope ball (30 reps per set), renegade rows 2x24 kg (5x5) front squats 2 x 16kg (3 x 5) snatch 16 kg 5 x 10(L/R) 24kg (3x5 L/R) and RKC armbars.

I ran a basic introduction to the kettlebell to the next class (preacademy cadets) this last week. There was 20 of them. I covered the swing, clean, C & P, front squat, and snatch. I had them pull the power sled, and I also had them walk with double KBs overhead into a rack walk into a farmers walk. (2nd day) They were all very receptive and seemed excited about this type of training. I am going to introduce to the tempo runs and sprint workouts that I have gleaned from Franz's blog.

Well, off to the Nationals to meet up with Rif and watch his friend, Nick his a PR! I have never been to a powerlifting meet so I am pretty excited to go. Then afterwards, I am meeting my old road dog, (patrol partner) to go to the boxing matches at Raley Field. This will be a good de-stressor before the start of next week.

HAPPY 4TH OF JULY!

I had a nice little workout with my friend, Ken Black on Sunday. He posted the workout and pics on his blog, so please visit his blog to enjoy my pain! It is always good to visit Ken and play in his dungeon of pain. :) (I got to jerk the Beast! Thanks to Ken for fine tuning my form while handling the monster! I got to play with the Rolling Thunder....my forearms are still feeling it)

I have not been posting lately since I am in a reorganization process. I only have one week break before the next academy class starts back up. My work in the Master Instructor Development Program needs revamping, and I need to prioritize where I place the majority of my energies.

After consideration, I know that my blog will have to take a lower priority in posting for now. So I must apologize if my posts are less frequent now. I will be posting/reading other blogs, however, it is a nice mental break, and it has been a fantastic way to stay motivated and listen to some very talented minds in the underground strength world! I will still be visiting Ken's, Rif's, Franz's, Tom's, and Joe's blogs for their brilliant insights and postings.

Strength and Honor my friends!

(To be continued)