Grind that Stretch and 20kg Press

Ever since going through RKC in April, my squat has bothered me. It just gets me that I cannot go rock bottom without my pelvis tilting. In the technique challenge I had to stand wide and stop short just so I wouldn't tilt. I also have this hangup about stretching. Yes, it is something that I do for my clients; some of who see great strides and some of who (you know who you are Twisted Steel) have not changes in three years. I just can't seem to make it a big part of my program. I thought Z Drills would do the trick. They have helped a ton but I am still having issues. I want a rock bottom squat and a solid pistol. So I have started prying, grinding, wall squatting and working on my technique to get there. This will be an off day promise.

Other than that I did a few GTGs just to move a bit: Hanging leg raises, Full body roll outs (working on getting out without putting my knees down), and pistols (oh, pistols...Lefty is a bitch.)

Also had a PR today. Pressed the 20kg for 1R/L X 2! Doing it on the TGU really fired me up!

Adding this photo of my son. We had a spectacular trip in the mountains over July 4th. This is one that may get blown up.

Go away kettlebell (for a day)

Did a quick calisthenics/light equipment workout in Tabata fashion after work. Needed to lay off the kbs after snatching my hands to death yesterday. They are on the brink of blisters and are so tender that I can't even imagine swinging one today. My left knee has also been bugging me for the last few days. It started after doing a morning routine last week of jump rope, bench hop ups, hop overs, burpees and other fun bouncing moves. So of course in my "ignore it now, pay later" way, I went ahead and bothered it some more. Off to ice it.

Today:
4 rounds of Tabata calisthenics (20 sec. on/10 sec. off for 8 sets each round>4 minutes ea. round):
Round 1: Hindu squats and Pushups
Round 2: Front Lunges and Tube Rows
Round 3: Jump Squats and Bar Twists
Round 4: Mountain Climbers and Ball Slams
1 set of TGU's 20kg/2R/2L just because I can. Love that!

20kg TGU

I just had a awesome session yesterday. Could have been that I wasn't on a time limit or maybe that I was the only person in the gym but nevertheless, I just felt better and stronger than ever. Went like this:

Full Z warmup
4 sets:
1A. 1H Snatch to Overhead Squat 12kg/5L/5R
1B. Renegade Rows 20 lbs dbs X 2/ 5L/5R
3 Sets:
2A. Windmills with Press at top 12kg X 2 5R/5L
2B. Squat Catch (with full squat between) 20kg/5
3A. TGU 16kg 3R/3L (1 set), 20kg 1R/1L (2 sets)
3B. 1H Swings 20kg/10R/10L

This was my first attempt at the 20kg for TGUs. Felt stable and strong. I just can't get over how hard a TGU with a 12kg was when I first tried it. Now I am using the 20kg. Goes to show that practice pays off.

Today will be some intervals out back with the rope and snatches. I have been in the sun all day so it is going to take some motivation to get back out there.

HeadSTRONG Athletics is coming together quite nicely. I have some more pieces to the puzzle to get started with confidence but everything is working out great. I have set up an event at Pomegranate Bookstore for August 28th. This will be my first speaking engagement so I am a bit nervous. I am in the process of getting the format together now.

Adios!

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.