Yep, you read that correctly!
This will be our last Kettlebell Workshop EVER in the state of Wisconsin and we slashed the price!
So for all of you guys who have been on the fence in the past...
THIS IS YOUR LAST CHANCE!!!
Your last chance to learn the SUPER SIX Kettlebell Exercises that may change the way you workout FOREVER!!
Follow the link below to learn more about the workshop and just so you know...
Spots are already going fast!!
Here's the link:
http://www.impact-your-fitness.com/kettlebell-workshop.html
Get signed up today!!
In Strength,
BJ
Thursday, February 7, 2008
Tuesday, February 5, 2008
14 inches and a Press PR
So, with the weather forecast calling for anywhere between 8 and 14 inches of snow tonight, Kori and I headed down into the basement for another training session.
With our impending move to the Lone Star State little by little our basement is starting to look, well, like a basement and less like a gym.
Piece by piece our equipment is leaving for the storage unit.
Tonight the squat stands left, as did one of the sit up benches and the dip stand.
No problem, we'll improvise.
It means the squat groove I was working on will be put on hold, but I'll manage.
Tuesdays are now a day dedicated to (relatively) heavy loading, low reps and creating tension.
Sumo Deadlifts started out the session.
For the past few years I have pulled conventional.
Why?
Because I could pull more and it was a great ego stroke.
Well, no more. Take a quote from Brad Nelson, "I must do what I hate." Meaning, it'll hurt my ego a little, using lighter loads, but in the end I'll be better off.
One thing that may be a benefit, if I can groove the sumo DL I may be able to pull more due to the fact...I'm short, and the decrease in the distance the bar has to travel.
So I worked up to 4 sets of 5 reps with a measly 185, I just wanted to feel it out and make sure I could get my ass into the move. By the last set the load felt extremely light and I could tell as soon as the bar broke the ground I had found a nice groove, now let's hope I can find it in the next session.
Next came the PR
36kg KB press for 5 singles R/L, real happy about this. Watch out Bulldog!
Finished with 5x5 Pull ups with bodyweight. I'll start to add some external load in the next session. These have bothered my shoulders in the past and I wanted to feel this out, especially after heavy pressing.
The whole time this was going on Riley, the dog, was walking on the treadmill. It was a PR for him to, normally you have to stand right next to the tread while he's on it, not tonight, he just walked and wagged his tail the whole time. 17 minutes all by himself.
Time for dinner and then the first round of snow blowing.
What's really depressing is, at our house in Texas it was in the 70's the last couple of days...AND NOT SNOWING!
Soon.
With our impending move to the Lone Star State little by little our basement is starting to look, well, like a basement and less like a gym.
Piece by piece our equipment is leaving for the storage unit.
Tonight the squat stands left, as did one of the sit up benches and the dip stand.
No problem, we'll improvise.
It means the squat groove I was working on will be put on hold, but I'll manage.
Tuesdays are now a day dedicated to (relatively) heavy loading, low reps and creating tension.
Sumo Deadlifts started out the session.
For the past few years I have pulled conventional.
Why?
Because I could pull more and it was a great ego stroke.
Well, no more. Take a quote from Brad Nelson, "I must do what I hate." Meaning, it'll hurt my ego a little, using lighter loads, but in the end I'll be better off.
One thing that may be a benefit, if I can groove the sumo DL I may be able to pull more due to the fact...I'm short, and the decrease in the distance the bar has to travel.
So I worked up to 4 sets of 5 reps with a measly 185, I just wanted to feel it out and make sure I could get my ass into the move. By the last set the load felt extremely light and I could tell as soon as the bar broke the ground I had found a nice groove, now let's hope I can find it in the next session.
Next came the PR
36kg KB press for 5 singles R/L, real happy about this. Watch out Bulldog!
Finished with 5x5 Pull ups with bodyweight. I'll start to add some external load in the next session. These have bothered my shoulders in the past and I wanted to feel this out, especially after heavy pressing.
The whole time this was going on Riley, the dog, was walking on the treadmill. It was a PR for him to, normally you have to stand right next to the tread while he's on it, not tonight, he just walked and wagged his tail the whole time. 17 minutes all by himself.
Time for dinner and then the first round of snow blowing.
What's really depressing is, at our house in Texas it was in the 70's the last couple of days...AND NOT SNOWING!
Soon.
Saturday, February 2, 2008
Just a second faster.
After a full day of working on the house doing misc. piddly jobs, Kori got home from and we headed down stairs to train.
Yesterday left us both sore and Kori worked the usual 12 hr shift, but we ended up having a great session.
Yesterday in case you're wondering we did a quick Swing and Pull Up session a la CF
21-18-15-12-9-6-3
Swings w/24kg followed by pull up, no rest until after the last 3 pull ups, well that is if you could help it.
I finished in just over 17 minutes..the pull ups kill me and my grip was shit after the first set of 21.
Anyway, today we focused on snatch work.
Going the full ten minutes in my last session of snatches has really boosted my confidence with this move.
I was sort of unsure where to progress to, so I asked those who know more than I and the consensus was to start to go faster but not to drop below eight minutes if possible.
So, that was the goal.
8 minutes
15 RPM or one snatch every 4 secs.
Basically what this did was condense the same amount of work into 2 less minutes. I still hit 120 reps, but I ended up doing three more per minute.
Not a huge increase, but another step in the right direction.
I switched hands at the half-way point again so I ended up with 60reps both right and left.
Then I moved on to some jerk practice....That was another story.
Need a lot of practice.
Later.
Yesterday left us both sore and Kori worked the usual 12 hr shift, but we ended up having a great session.
Yesterday in case you're wondering we did a quick Swing and Pull Up session a la CF
21-18-15-12-9-6-3
Swings w/24kg followed by pull up, no rest until after the last 3 pull ups, well that is if you could help it.
I finished in just over 17 minutes..the pull ups kill me and my grip was shit after the first set of 21.
Anyway, today we focused on snatch work.
Going the full ten minutes in my last session of snatches has really boosted my confidence with this move.
I was sort of unsure where to progress to, so I asked those who know more than I and the consensus was to start to go faster but not to drop below eight minutes if possible.
So, that was the goal.
8 minutes
15 RPM or one snatch every 4 secs.
Basically what this did was condense the same amount of work into 2 less minutes. I still hit 120 reps, but I ended up doing three more per minute.
Not a huge increase, but another step in the right direction.
I switched hands at the half-way point again so I ended up with 60reps both right and left.
Then I moved on to some jerk practice....That was another story.
Need a lot of practice.
Later.
Friday, February 1, 2008
Chalk up another one
Last nights training was good. Nothing Earth shattering, just one step closer.
I started off with back squat for 5x5 @ 135, 185, 205, 225, 235
I didn't move anything too heavy, but then again, I wasn't trying to. I'm just trying to build back up and re-groove the move after a looooooong lay off from the barbell squat.
Heavy swings w/ 40kg 6 sets of 5 reps. These felt good, crisp, everything was tight and I felt like I had a good number of reps left in the tank. But, again, it's all about building.
Pressing:
I was pleasantly surprised.
3 sets of 1 @ 36kg, they were a little shaky at first but they went up.
I can see I'm clearly on my way back to pressing the 40kg Bulldog.
By the end of the session I felt "dammage" of the 10 minute sets from a couple of nights ago. My forearms were done.
I don't think I'll hit another timed snatch set until Saturday, tonight will be a random CF WOD with a met-con focus. Now that I know for sure I'll be assisting again at the April RKC, I need to get my weight down a little and my wind wind up...just a tad.
Later.
I started off with back squat for 5x5 @ 135, 185, 205, 225, 235
I didn't move anything too heavy, but then again, I wasn't trying to. I'm just trying to build back up and re-groove the move after a looooooong lay off from the barbell squat.
Heavy swings w/ 40kg 6 sets of 5 reps. These felt good, crisp, everything was tight and I felt like I had a good number of reps left in the tank. But, again, it's all about building.
Pressing:
I was pleasantly surprised.
3 sets of 1 @ 36kg, they were a little shaky at first but they went up.
I can see I'm clearly on my way back to pressing the 40kg Bulldog.
By the end of the session I felt "dammage" of the 10 minute sets from a couple of nights ago. My forearms were done.
I don't think I'll hit another timed snatch set until Saturday, tonight will be a random CF WOD with a met-con focus. Now that I know for sure I'll be assisting again at the April RKC, I need to get my weight down a little and my wind wind up...just a tad.
Later.
Wednesday, January 30, 2008
A 10 minute set!
Last night I achieved my first 10 minute set. And I think I had a little left in the tank. It was kind of a fluke. I went in with a goal of a solid 6 minute set, but I just kept going.
I switched hands at 5 minutes, from right to left and I think I could have gone a little longer on the right if I needed to.
I paced the whole set at 12RPM (1 snatch every 5 seconds) so I ended up with 120 reps, 60R/60L.
My hands handled the set fine, a little rubbing on my left palm towards the end. My hand was so fatigued I couldn't rotate the bell properly.
Not sure where to go from here, maybe back down to 6 minutes and I'll up the pace to 15RPM and work back up to a 10 minute set.
After the snatch set I banged out a set of one handed swings. All my KB sets where done with a 16kg bell.
5 sets of Double Clubbell Swipes w/ the 10lbs clubs and some quick mill practice rounded out the session.
I'm very pleased with the progress so far, it's always more fun when you progress faster than expected!
I switched hands at 5 minutes, from right to left and I think I could have gone a little longer on the right if I needed to.
I paced the whole set at 12RPM (1 snatch every 5 seconds) so I ended up with 120 reps, 60R/60L.
My hands handled the set fine, a little rubbing on my left palm towards the end. My hand was so fatigued I couldn't rotate the bell properly.
Not sure where to go from here, maybe back down to 6 minutes and I'll up the pace to 15RPM and work back up to a 10 minute set.
After the snatch set I banged out a set of one handed swings. All my KB sets where done with a 16kg bell.
5 sets of Double Clubbell Swipes w/ the 10lbs clubs and some quick mill practice rounded out the session.
I'm very pleased with the progress so far, it's always more fun when you progress faster than expected!
Tuesday, January 29, 2008
Monday's Training
Monday was a good day.
After a great kettlebell class at Westwood Fitness Center I was ready to go. I'm always in the mood for a good, hard training session after this class. These people take everything I throw at them. That just gets me pumped.
So here's how it went down:
Back Squat 5x3 @ 135, 155, 185, 205, 225
Press/pull up ladder 3x1,2,3 w/ 24kg bell and BW for the pull ups
2 arm swing with 40kg 5x5
I was really trying to find a groove for the back with low bar position, I think I got it, but it may take a few more sessions.
Tonight we'll hit some timed sets for snatches and some high volume swings.
Later...
After a great kettlebell class at Westwood Fitness Center I was ready to go. I'm always in the mood for a good, hard training session after this class. These people take everything I throw at them. That just gets me pumped.
So here's how it went down:
Back Squat 5x3 @ 135, 155, 185, 205, 225
Press/pull up ladder 3x1,2,3 w/ 24kg bell and BW for the pull ups
2 arm swing with 40kg 5x5
I was really trying to find a groove for the back with low bar position, I think I got it, but it may take a few more sessions.
Tonight we'll hit some timed sets for snatches and some high volume swings.
Later...
Monday, January 28, 2008
Last weeks training
Last weeks training didn't go so well. Structured training session were pretty much non-existent.
We have been really pressed for for training time while working triple time to get all the projects we have started around the house before we get it up for sale.
luckily for me I have a 24kg bell in my office at the family business so last week consisted of lots of press ladders through out the day as well as impromptu snatch sets.
It's the only bell I had so I made due.
I was pleasantly surprised by my pressing strength and how little I felt it "in" my shoulder. That was an issue in the past on my right side, so it looks like the extra rest and limited heavy overhead exercises have paid off.
So this week, now that all of the big stuff around the house is pretty much taken care off I can get back on the horse, start building my time back up for snatches and swings as well as getting my deadlift cycle back on track.
We'll see ho this week goes.
We have been really pressed for for training time while working triple time to get all the projects we have started around the house before we get it up for sale.
luckily for me I have a 24kg bell in my office at the family business so last week consisted of lots of press ladders through out the day as well as impromptu snatch sets.
It's the only bell I had so I made due.
I was pleasantly surprised by my pressing strength and how little I felt it "in" my shoulder. That was an issue in the past on my right side, so it looks like the extra rest and limited heavy overhead exercises have paid off.
So this week, now that all of the big stuff around the house is pretty much taken care off I can get back on the horse, start building my time back up for snatches and swings as well as getting my deadlift cycle back on track.
We'll see ho this week goes.
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