Tuesday, May 29, 2007
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!
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!
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.
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.
Friday, May 11, 2007
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.
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.
Thursday, April 19, 2007
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!
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!
Tuesday, April 10, 2007
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.
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.
Tuesday, March 13, 2007
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!)
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!)
Sunday, March 04, 2007
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!
Saturday, March 03, 2007
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!
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!
Thursday, February 15, 2007
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.
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.
Tuesday, January 30, 2007
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.
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.
Friday, January 26, 2007
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
Friday, January 19, 2007
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.
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.
Wednesday, January 17, 2007
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.
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.
Monday, January 15, 2007
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.
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.
Monday, January 08, 2007
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.
Sunday, December 24, 2006
Thursday, December 14, 2006
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
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
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