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.
Friday, August 17, 2007
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.
Saturday, July 28, 2007
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.
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.
Friday, July 27, 2007
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!
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!
Thursday, July 26, 2007
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.
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.
Wednesday, July 18, 2007
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.
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.
Thursday, July 12, 2007
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.
Saturday, July 07, 2007
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!
Tuesday, July 03, 2007
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.
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, July 02, 2007
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.
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.
Thursday, June 28, 2007
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.
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
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
Wednesday, June 20, 2007
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.
Monday, June 18, 2007
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!
But now, a mental break to go blow off some steam!
Thursday, June 14, 2007
Wednesday, June 06, 2007
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.
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