Flow Drills

Tried something a little different today. I combined a few moves into one long drill. Some call them flow drills (AOS). Here is what it looked like...all done with 2 12kgs:

A. 4 sets, 1 minute rest between sets
1. Double Turkish Get-up X1
2. Double Swings X10
3. Double Clean and Squat and See Saw Press X5
4. Double Swings X10
5. Racked Turkish Get-Down X1
6. Lay there and wonder how to get up again. Just kidding, but it was hard!

B. 3 sets, , 30 sec. rest between sets
5 reps each side
1. Snatch to top
2. Windmill
3. Lower to racked position
4. Repeat
5. Plank 1 minute hard style after R/L sets

Backyard Blitz

Strength
3 Sets:
1A. Clean/Shoulder Sandbag Lunges 5 ea. leg
1B. Pullups on Training Board (Fingers only) 3 reps
1C. Clean and Zercher Squat 10 reps
1D. Pinwheel (Side Plank in between) Pushups 10 reps
1E. Swings Transfers 16kg/10ea.
2 Sets:
2A. Turkish Get Ups 16kg/3 reps consecutive

Quick Post

6/21/08 Strength
4 Sets:
1A. Tactical Lunges 12kg 20 reps
1B. 1H Bent Over Rows 20kg/4 reps ea.
1C. Front Squats 12kg X 2/8 reps
1D. Clean and Press 12kg X 2/5 reps
1E. 2H Swings 20 kg 15 reps
2. Plank 3 Sets 1 minute ea. Elbow, Hands, Side Hand

6/22/08
Tabata Protocol 4 Rounds (Loving this!)
1. Swing Variation
2. Jumping Jacks and Burpees
3. Snatches
4. Swing Variation

Tabata Day

I have been doing interval training for almost a year...strictly. This is a big change for me from the days of walking, running, rowing etc. And I can honestly say, my body feels so much better now that I am not pounding pavement anymore. I tried out the Tabata Protocol today...not too much different than what I was doing but I stuck to the rules with today's routine. 20 sec. on, 10 sec. off.

Round 1: Swing Variations 16kg
Round 2: Alternating Snatches and Squat Catch
Round 3: Alternating Squat Jumps and Pushups
Round 4: Swing Variations 16kg
Various rest periods between sets dealing with a 1 1/2 year old.

I have really been training pretty consistently despite the lack of posts. A typical strength session will look something like this:
1. Clean and Squat 5-8 reps
2. 1 side Press 3-5 reps
3. Swings 20-30 reps
4. Pullups 4-6 reps
Get Ups, Windmills, Power Wheel or Hanging leg raises (whatever is calling me for the day.)

I have also been having fun with my heavy rope (50ft., 1 1/2 in.) a got from www.ImmortalUSA.com. What an ass kicker. I still get smoked doing 25 sec. If you haven't ever used one, check out www.BattlingRopes.com. John Brookfield does an excellent job teaching if you ever get lucky enough to attend a workshop.

Battling Ropes

I spent all day yesterday in Pinehurst, NC with some friends getting our Battling Ropes Certification. OH my goodness! Never knew ropes could hurt so bad. Talk about taxing your heart. John Brookfield was an awesome teacher, not to mention a strong dude. He blew all of us younger peeps out of the water when it came to strength endurance. I can see the carryover this type of training has into sport and firefighting. Hopefully I will be able to introduce it to the athletes and departments in the Wilmington area. Here are some pics and clips from the day:

Buffet of Practice

Since getting back from RKC I should be a little more organized with my own practice. But I am not and I don't feel like being so structured right now. I am not training for anything particular so until I feel differently I will just stick to my buffet of movements. Spontaneity is beautiful.

Recent Practice:

Wednesday:
3 sets each (rest between supersets):
1A. 2H Swings 20kg X 10 reps
1B. C & S 16kg X 5 reps
2A. Same as 1A.
2B. C & P 16kg X 4 reps
3. Countdown Ladder of 1H Snatches. 10 to 0. Took around 6 1/2 minutes. 12kg.

Yesterday:
30 sec. sprints X 10

Today: No kettlebells...they are all at the gym and I don't want to go back.)
3 sets each.
1A. Pistols (Assisted by tubing) 3/3
1B. Rock Bottom Pullups 4
2A. Burpee(Pushup, Hop) 10
2B. Spiderman Pushups 20

Crossroads

RKC has turned by head backwards. I thought for sure I wanted to stick with one on one training. It is what I love to do. But now I see such potential in group classes. I can reach so many more people and introduce them to the world of kettlebells. I know it sounds a bit corny. This is something I feel I need to share...especially with the deconditioned. It is a powerful and efficient way to train your mind and body. So I have been brainstorming to figure out how to start my new path.

In the meantime:
Yesterday: Off
Today was short and sweet:
1A. Hindu Squats 30 reps
1B. Hindu Pushups 10
1C. Pullups on Training Board (Wide big grip) 4
Superset with 1 minute rest between sets. 4 rounds.

Here is a video of our Graduation Workout: