Little Bit of Volume...

L-Pullups on Rings/7x4

Double Clean and Press 24kgs/5x4

Handstand Pushups/5x4

Pistols/4/4x4

Double Bent Over Rows 24kgs/6x4

Pushup Variations on Pushup Board (Scorpion, Hindu, Upward Dog) about 75 Total

Reverse Pushups on Rings/8x4

Wedding Week Workouts

Hectic week coming up, so I'm doing what I can, with no particular plan. Unfortunately, I don't have the ability to be on a specific schedule of training. In January, I plan to start the full on 4x7 protocol. I love the protocol, and when life allows, it is a fantastic way of training. Here's what I did today:

Long Cycle/ 5:30 @ 8 RPM

32kg H2H Swing/ 14
24kg Swing/ 10/10
24kg Jerk/ 5/5
X 3

Reverse Pushups on Rings/ 10x3
alt with
Scorpion Pushups/ 8x3

Prasara Yoga Cooldown

Heavy Day 4x7

I havn't been following the protocol so well. With school ending and my wedding coming up,its sometimes hard to find time to train. Here is the second day of my week, 4 days late.

24kg
Long Cycle/ 5 min @ 8RPM
Short Cycle/ 5 min @ 10 RPM
Snatch/ 3 min @ 10 RPM

Moderate Day 4x7

After a few days off (finals), I got back on schedule and started back with the Moderate Day. I think those few days off did me good, as I felt super strong today.

Double Clean and Jerk 2x24kg/ 2 min @ 5 RPM X 2

Swing 32kg/ 12/12 X 2, 10/10 X 2

Yaw Press 24kg/ 5/5 x 4

Pistol + 15lb/ 3/3 x 4

L-Pullups on Rings /5 x 4

The swings were awesome for the first few sets. I started to get fatigued and my form was compromised.

I finished with a Prasara Yoga cooldown. Excellent:)

Heavy Day 4x7

Snatch 16kg/ 5 min @ 12 RPM, Switch every minute

1:00 REST

Long Cycle 24kg/ 5 min @ 8 RPM, Switch every 5 reps

1:00 REST

Short Cycle 24kg/ 4:30 @ 10 RPM, Switch every 10 reps

Ended with a Prasar Yoga Cooldown.

I'm really starting to enjoy the Prasara Yoga. It has a dynamic component to it unlike anything I've seen.

Moderate Day 4x7

As I continue with this protocol, I can make sense of its reasoning. Look to my next post for some more about this...

Double Clean and Press 24s/ 5 x 5

Double Swing 24s/ 10 x 5

Pistols / 3/3 x 5

L-Pullups on Rings / 6 x 4

Prasara Yoga Cooldown

Heavy Day 4x7

Snatch 16kg/ 4:30 min @ 12 RPM
1:00 REST
Long Cycle 24kg/ 4:30 min @ 8 RPM, hand switch every 5
1:00 REST
Short Cycle 24kg/ 4:30 min @ 12 RPM, hand switch every 6 reps

Prasar Yoga cooldown

I really enjoy this protocol. The prasar yoga cooldown by Scott Sonnon is phenomenal. I highly recommend anything by him. check him out at www.rmaxinternational.com

Here's him explaining the Long Cycle:

4x7 Moderate Day

Turkish Get-Up 32kg/ 6 minutes, 10 reps total

Swings 32kg/ 10l/10r
1:00 rest
Yaw Press 24kg/ 5l/5r
x 4

L-Pullups on Rings/6
1:00 rest
Pistols/ 3l/3r

Prasara Yoga Cooldown

Heavy Day 4x7

INTU-FLOW Warmup

Snatch 16kg/ 4 min @ 11 RPM, hand switch every minute
1:00 Rest
Long Cycle 24kg/ 4 min @ 8 RPM, hand switch every minute
1:00 Rest
Short Cycle 24kg/ 4 min @ 10 RPM, hand swicth every minute
1:00 Rest
Snatch 16kg/ 4 min @ 13 RPM, hand switch every minute

Compensatory Prasara Yoga Cooldown

I felt reallt good with all of these exercises. I wasn't going to do the last Snatch set, but decided to add it to finnish up. I finished faster than when I started, which is always a good thing. I was pretty sore today from yesterday's workout. I'm looking forward to tomorrow's Yoga session.

Moderate Day 4x7

Long Cycle 2x24kg/ 2 min @ 4 RPM x 3

Swings 32kg/ 10/10 x 3

Yaw Press 24kg/ 5/5 x 5

L-Pullups on Rings/ 6 x 4

Pistols + 15lbs/ 3/3 x 4

Compensatory Cooldown

I decided to try Scott Sonnon's 4x7 protocol. The protocol sounds absolutely genius, and from a physiological standpoint, makes perfect sense. Here's a link to his description of the protocol:

http://www.rmaxinternational.com/flowcoach/?p=224

And here's a link for the protocol description applied to kettlebell training:

http://www.rmaxinternational.com/flowcoach/?p=41

Snatch Day

Joint Mobility Warmup

With the 16kg:

Snatch/4 min @ 13 RPM, one hand switch, 1 min rest, X 3

With the 24kg:

Swing 20/20 X 2, 15/15 X 2

With my BODY:

Pushups /25 X 3

Prasara Yoga Cooldown

I really wanted to focus on the proper technique for the snatch, hence the lighter weight. I used the second knee dip at the top of the snatch, to aid in getting the weight overhead. Similar to an Olympic snatch, you almost pull yourself under the weight, then stand up. I figured that I might as well use the stronger leg muscles in getting the weight up as opposed to pulling harder with my arms. This actually helped me get a better lockout position, allowing me to "roll" the bell into place in my hand. A few times I found the perfect lockout rest, where it almost seemed effortless holding the weight overhead...if only I could remember what that position feels like each and every time...

Strength Day

Getting stronger and more powerful...

With the 32kg:

Jerk/ 5/5 x 3

Swings/ 12/12 x 3

With my BODY:

One Arm Pushups/ 5/5 x 3

Pistols/ 3/3 x 3

Preceded by Joint Mobility Warmup and followed by Compensatory Cooldown...

thats it

Veteran's Day

Today is Veteran's Day. Let us honor those who have served, are serving, and will be serving in our nation's armed forces. These men and women have something special about them. They serve our country selflessly, defending us everyday. For those who have perished, I salute you. I imagine that combat does something to a man that could only be described by those who have gone with him. This is soemthing that the populus could never imagine. I ask you to put away your differences, whether you believe in war or not, and respect those who put their lives at risk for your safety. HOORAH!!

Jerk Day

It was a late night workout last night. I finished up around 12 midnight. It was just jerks and some oth good stuff:

All with the 24kg

Jerk /3 min @ 10 RPM, single arm switch
1 min rest
X 5

Yaw Press /8/8, 1 min rest, /7/7

Front Squat
10 reps, on the minute, for 3 minutes

I started and finished with Scott Sonnon's Joint Mobility Warmup and Compensatory Cooldown.

More Timed Circuitry

-Scott Sonnon's Joint Mobility Warmup (Kettlebell Foundation DVD)

Snatch 24kg
3 min @ 12 RPM, single arm switch

1 min rest

Long Cycle 24kg
3 min @ 8 RPM, single arm switch

1 min rest

Jerk 24kg
3 min @ 12 RPM, single arm switch

1 min rest

Repeat All X 3

I finished up with Scott Sonnon's Prasara Yoga Compensatory movement routine. It's a cool-down specific to kettlebell movements. Unloading the joints and tissues that consistently get tightened due to kettlebell training is very important. I've been using these routines from Scott for a few weeks now, and I have seen a marked improvement in my movement and mobility. I used to wake up and my hips would hurt. I mean, they really hurt. I'm 23 years old. I shouldn't have hurting hips. Since starting Scott's routines, I no longer wake up and feel like an 85 year old man. Awesome. I can continue to train hard and make moves, smooth as butter...

Yesterday's Training

Using Scott Sonnon's Kettlebell Foundations DVD series, I did the following workout:

All with the 24kg

Snatches/1:30 each side, 1:00 rest @ 10 RPM

<

Long Cycle Clean and Jerk/ 1:30 each side, 1:00 rest @ 8 RPM

<

Jerk/1:30 each side, 1:00 rest @ 10 RPM

Repeat ALL X 3


The Snatches kicked my ass. It was very difficult to push through the Long Cycle and Jerk sets after doing the Snatches. The Snatch only has a rest in the overhead position, and I have yet to lock down that technique. My left shoulder has been in terrible shape since i dislocated it numerous times wrestling. I have limited ROM in that shoulder, which is slowly but surely improving with my joint mobility. Once I can get full range, allowing me to get a good "shoulder-pack" I will be able to rest in the top position no problem. No one ever said it would be easy:)

Welcome to the Game

This is my first post on the new blog. I've been doing quite a bit of research into girevoy sport training, joint mobility, and yoga. I have added quite a bit more to my stack of knowledge regarding training and its application to individual adventures. Curious? Of course you are, so keep reading:)