Strength Endurance

Highly motivated by the news of the birth of Lucy Marie, Com. Chimmers new daugther. Com. Chimmers was carrying the Kettlebells up to the delivery room when I spoke with him. He said he wanted to take advantage of the adrenaline rush. That ‘a boy Chim. I can’t wait to check out his training blog to see the workout that he had.

As for me, I went after it also;

ROM Warmup

Swings
3pd.: 5> 15> 10
2pd.: 20> 25> 20
1.5pd.: 25> 30> 25
->Vertical Superset
Total Time: 10min 10 sec.

rest 3

MP @ 2pd : 3> 2 > 2
SledgeLever: 6.5/6>6.5/6>5/5
->Vertical Superset

rest 2

Swings @ 1.5 pd: 25> 20> 15
Total Time: 2 min 50 sec

MP @ 1.5 pd. X 8

Swings @ 2 pd.: 20> 15> 10

MP @ 1.5 pd. X 8

Total Time: 38 min.

Sweet workout. Really kept the heart rate up the whole time and didn’t let off. Bumped up the first swing set just a tad, and cut almost 1 min. off the time. Awsome. I would like to get the nice little superset to a time of 9 min. or under. Presses felt very good also. Need to keep working at them and will be pressing the 2 pood 8 times in no time. Bicepts were still very, very sore from my snatch w/o.

Filed under: My Journal

Workout: Strength Endurance

Started the w/o at approx. 7:00PM (a little late for me).
All the Snatches were done with a paper towel over the handle.
Same number on right and left.

Snatches:
2pd.: 5>7>7
1.5pd.: 15>10>5>7

Time: 20 min

rest 3

Bent Over Row: 5 @ 3pd.
Rotational Deadlift: 7 @ 3pd.
Bent Over Row: 5 @ 2pd.
Rotational Dead: 5 @ 3pd.

Total Time: 30 min.

Notes:
whew. Quite a workout. New PR on 2 pood sntaches and 3 pood Rotational Deads. I was hacking a lung at the end of the snatches. Luv ‘em. Very intense workout. I think it will effectively give my body a little jolt. We’ll see how I feel tomorrow.

Please pray for the people of New Orleans.

Filed under: My Journal

Workout

ROM Warmup

2 Hand Swings
3pd: 5>15>10
2pd.: 15>25>20
1.5pd.: 20>30>25

->Vertical superset, like last time.
Time: 11 min.

Thick Dumbell Hammer @ 40 X 5>4>4
Sledge Lever: 6.5/6, 6/5.5, 5.5/5
Strict Military Press @ 1.5 pd. X 5>5>5
->Vertical superset

Total time: 26min

Notes:
So my original plan with the MP’s was 5>4>3 with the 2pd. Shouldn’t be too unreasonable, considering after the RKC Shoulder Blaster program I did 7 Mp’s, right?
wrong.

I cleaned the 2 pood on the left arm and started to press, and it just didn’t go up! It felt SOOO heavy. At first I had thought that I had accidentally picked up The Beast. On the right arm it was easier, but I still don’t think I could have done 5 presses.

What happened?

Well, after my workout I took a gander into my training log. The last time I MP’d was 08/24. OK, but that was not a big MP set. The time before that was 08/18, and that was also a very light set with the 1.5pd.. And the time before that was 08/09! That was the test day of the RKC Shoulder Blaster Program.!

So basically I had not pressed a 2 pood KB in almost a month. No wonder it didn’t go up!

So does that mean that I have lost all that progress I made from the 4 grueling weeks of the RKC Should program? No way. The new muscle fibers are still there. The muscle strength is still there. It’s just that the muscles there have gone dormant. They forgot about doing presses. But it will be REAL easy to whip ‘em back into shape.

On the other hand, same swing set as Monday, but shaved a minute off the time. For me, that is awesome progress.

Filed under: My Journal

Day After the Day After

Well, if yesterday was a study of intensity, today was a study in poopy-ness.

Didn’t get enough sleep last night, missed two meals earlier in the day, had a slight headache, and felt generally poopy. I was not excited about working out today.

I should give myself credit though..set a new PR.

ROM Warmup
5 Turkish Get-ups>Windmill @ 1.5 pood
30 hand gernade @ 2pd.
5 TGU
30 HG
rest 2 min.
5 Deck Squats @ 2pd.
5 MP @ 1.5 pd.
5 DS @ 1.5pd.
5 MP @ 1.5pd.

Total Time: 20 min.

I was planning on doing some 2pood and 1.5pd snatches to finish up but, man, my shoulders were smoked.

Mental Note: don’t do TGU’s and MP’s before snatches.

Filed under: My Journal

Day After

The day after that big swing workout and I am sore in all the right place; calves, hammies, glutes, quads, abs, and traps. Even the bicepts feel a little pumped. I am surprised at my traps being so sore…guess that’s what Pavel means by “Tree swinging traps”.

Forgot to mention that yesterdays workout was inspired by the last StrengthRadio padcast. In it Jason White talks about intensity levels. He says that each and every workout you should be pushing the intensity levels. Each workout you should have some sort of new PR. He says you should plan you workouts so that you have an inkling of doubt that you will succede in completing it.

Last week I had the same workout planned out on paper, but I only got through the first superset. This week I was inspired to take the bone by the teeth and kick up the intensity. Last week I completed the first superset in 14.5 min…this week in under 12.

Filed under: My Journal

08/22/05 – Big Cardio

Big Cardio Day

ROM Warmup

2 hand swings
3pd.: 5>15>10
2pd.: 15>25>20
1.5pd.: 20>30>25

This was a big superset and done vertically. Started with the 3 pd. then worked down to 1.5 and started over at the 3 pood.

Total time: 12min.

Sledger Lever: 3 sets of 3

2 hand Swings
1.5 pd.: 20>20>20
2pd.: 20>15>10
3pd.:10>5>5

This superset was done horizontally (3 sets of 1.5pd, then the 2pd., etc.)
Total Time: 9min.

Notes:
Great workout. Very intense. New PR and puked a lung.

http://www.kettlebellgreatness.com

Filed under: My Journal