Block B Beatdown by Brad

I have no words. Block B took everything I had in me. Heavy, heavy, heavy.

TGU - Open Palm w/ 35 lb. plate - 4 x 2 L, R
-This was the first time I did these w/ a 35 lb. plate. I was getting proficient w/ a 25 lber. Jumping up 10 lbs. was intense, especially on my wrists.
RPE - 8

1 Arm, 1 Leg Deadlift - 28 kg (62 lbs) - 5 x 3 L, R
-Challenging
RPE - 7

Bent Press - 28 kg (62 lbs.) - 6 x 1 L, R
-These were a wakeup call to my back. Oh yeah, trying to straighten up when the spine is twisted under the heavy kb. Hello Heavy!
RPE - 9

I ate a big steak and some green beans. Then I took a hot bath. Now I'm munching on some fresh raspberries (picked on Saturday) getting ready to do nothing.

Friday's Training

Today's training didn't go as planned, but it went as my body told me.

Double KB Snatches - tw0 12 kg bells - 10 x 6
-30 seconds rest between sets
-I felt strong while doing these; however, when I was finished, I was finished.
RPE - 7

I was supposed to finish the day with Viking Push Presses. Yeah, my body said no way. It did want to run, so I gave in. I went for a 20 minute run in my Vibram five fingers. So good! Ready to eat a great big cowboy ribeye and brussel sprouts.

Happy weekend!

Wednesday Training

Oh yeah. Another strong training session.

Double Jerks - two 16 kg (35lb.) kbs - 12 x 6
RPE - 8

Double Cleans - two 20 kg (44 lb) kbs - 6 reps
30 secs rest
Goblet Squat - 24 kg (53 lb) - 6 reps
30 secs rest
4 times through
-I have the same comment as last time I did this mini-circuit: KILLER.
RPE - 9

After that, I got to teach my newbie victims the TGU. They picked it up quickly! I'm such a proud momma.

From there, I went to teach my Boot Camp Boys (Scott, Kevin, and Sweaty Ben) how to snatch. It was time. They've been devoted kbellers for several months. They did a pretty decent job. Jerks. Not the boys, the lift, didn't go quite as well. That timing is a bit unusual with kbs. Practice, practice, practice! I wanna see some progress next week!! Oh, guys - don't forget to do lots of one-handed swings. Work that grip!

I wore shoes today (flat ones, even) and I have some pain in the ball of both of my feet. It's back to the Five Fingers all day. Which reminds me, I need to order a pair of KSOs. Okay, I best sign off. I'll post after I train on Friday.

Monday Training

More double kettlebell drills. More fun. More strength.

Double Snatches - 12 kgs (two 26 lb. kbs) - 8 x 6
30 seconds rest between sets
-I'm shocked how the bells just flew up. Roarrrrrrr!
RPE - 6

Viking Push Press - 12 kgs (two 26 lb. kbs) - 10 x 8
40 seconds rest between sets
-This was the first time I did sets of 8. I was quick and strong. I can't believe this is ME accomplishing this many reps.
RPE - 8

Training life is good!

PS - Make sure you read this blogpost by Sandy Sommer, RKC pertaining to the Jillian Michaels kettlebell and video that is available from QVC. http://www.charmcitykettlebells.com/category/featured-articles/

Training Post

My last training session of the week went like this.

Double KB Jerks - 16 kgs (two 35 lbs) - 10 x 6
RPE -7

Then a mini-circuit:

Double KB Cleans - 20 kgs (two 44 lbs) - 5 reps
rest 30 seconds
Goblet Squats - 24 kg (53 lbs) - 5 reps
rest 30 seconds
-8 rounds
-Killer.
RPE - 9

More Doubles

Today brought double snatches and Viking Push Presses. Neither has ever gone as well as today. I am very pleased.

Double Snatches - 12 kgs - 10 x 5
-I get 30 seconds rest between sets of 5. These felt solid.
-As a side note, I used two different 12 kg bells - an "old" Dragon Door bell and a "new" one. Halfway through, I switched hands. The older bell was smoother and stickier than the newer one, which is actually rough. I could move the newer one more quickly because it didn't stick to my hands. Interesting.
RPE - 6

Viking Push Press - 12 kgs - 12 x 5 (30 seconds rest b/n sets)
-Okay, I'm not gonna lie. I was skeptical when I saw 12 x 5 on my training schedule. I didn't have positive thoughts. However, once I got going, I realized that I could do it. In fact, my last two sets were the strongest. Go me!
RPE - 7

Maybe I'll stop calling the double drills "evil." Or not.

Z Health

For those of you who read my blog but are not familiar with Z Health, here are a few links to fill you in. Brad Nelson, my kettlebell and Z trainer, is a level 4 Z Health trainer and does a fantastic job of explaining Z Health. His FAQ page is here: http://www.kineticedgeperformance.com/faq_cat_list.php

The Z Health website also has a FAQ page: http://www.zhealth.net/faq

I've been practicing the joint mobility drills known as Z Health for over two years. I regularly practice the R-Phase drills. In addition, Brad Nelson gives me specific drills to help correct my particular movement issues. I call these specific drills my "Z-scription."

It is absolutely amazing what Z Health can do for a person, from eliminating chronic pain to enhancing physical abilities. I don't know how it works, but I know it does. I have dramatically increased my strength over the past three months precisely because I have addressed some movement issues in my feet, hips, and back.

I am a Z follower for sure!! Love that Z kool-aid!

Strong Day

I felt crazy strong during and after my training today. I'm getting addicted to heavy kbs.

Double KB Jerks - 16 kgs - 8 x 6
-70 pounds of cast iron powered overhead. Fun!
RPE - 7

6 Rounds of
Double Cleans - 20 kgs - 5 reps
25 seconds rest
Goblet Squats - 24 kg (53 lbs) - 5 reps
25 seconds rest
-The first rep of the double cleans caught me off guard. I have never cleaned two 20 kg (44 lbs) bells before. I better be thinking about ordering another 24 kg bell. One won't be enough pretty soon. :)
RPE - 8

Whew!

Got my third training session in for the week today. I didn't know if it would happen since Monday had been a holiday, but I made it happen. It was another evil double kettlebell drill day!

Double Snatches - 12 kgs - 10 x 5
- I get 30 seconds rest between sets. That felt about right today.
RPE - 7


Viking Push Press - 12 kgs - 10 x 6
- I was supposed to take 30 seconds rest between sets. However, I ended up taking a bit more between some sets because I had to do some Z Health to keep my hips firing and to keep my knot from flaring.
- These buggers are tough! I hope I enjoy these at some point, but for now, they are a necessary evil.
RPE - 9

I also spent some time holding the down position of pistols. I am much more steady on my left leg than on my right. I wasn't able to hold myself long on my right leg.

I tried something new today - Brettzels. I've been hearing about them and then I read Gray Cook's article on Dragon Door yesterday. I figured, why not!

The Brettzels felt amazing and gave me a great stretch in my thoracic area, right where my knot is. I found that when I lie on my right side, I am much more mobile than when I lie on my left. I figure this phenomenon is related to my pistol imbalance. I need to see Brad again to get this evaluated.

Sunday is my daughter's 8th birthday. It's hard to believe Lauren is that old already. I don't feel old enough to have an 11 and an 8 year old. --Just so you know, Brad. I will be eating a piece of cake! ;) Happy Birthday, Lauren!!! You're strong and full of joy. Those traits will take you far!

Training and Dinner

Nice, solid training session today. I'm picking up right where I left off with Block A.

Double Jerks - 16 kgs (35 lbs) - 5 x 6
-The first round was a shocker. Had to remind my body how to jerk. After that, I felt confident and every rep was strong (and quick).
RPE - 8

Double Cleans - 16 kgs - 6 reps
20 seconds rest
Goblet Squat - 24 kg - 4 reps
20 seconds rest
Repeat 8 times
-Love, love, love the double cleans. I might have to try double 20 kgs.
-Goblet squats were strong.
RPE - 8

Now I'm off to eat green beans and New York strip steak. Might have some cottage cheese with that. For dessert - freshly picked raspberries. They are finally ready!! I live for raspberry harvest. Yummy!!!!!

Back to the Ballistics

I can't say "Back to the Grind" because I'm back to Block A training - evil double kettlebell ballistic drills. Today's special:

Double Snatches - 12 kgs - 8 x 5 w/ 30 secs rest between sets
-Not bad. These went well.
RPE - 6

Viking Push Presses - 12 kg 8 x 8 w/ 30 secs rest
-These are evil. After about 3 reps, I cannot keep my heels on the ground. What gives?
RPE - 9

I'm still on a quest for shoes. Barefoot Ted www.barefootted.com recommended Vivo Barefoots to me. I tried ordering a couple pairs, but their website is having an issue. It won't take my money. That's fine, but at least send me the shoes! ;-) I'll try again later.

Friday Toast and Shoe Issues

I was only able to complete 1/3 of my planned training Friday. My arms and legs felt like rubber - no tension. I haven't had a day like that for a long time, so I figured it was my body's way of telling me to take a break. Message received.

My body was also telling me to do my Z Health. I've spent about 45 minutes this morning doing R-Phase and my Zscription. I have the Z fever big time! I have nothing planned today except for relaxing on the beach with good friends. Ahhhhhhhhhhh

I'm still on the hunt for work-appropriate shoes that don't restrict my feet. I've not been overly successful. I purchased a pair of Toms shoes. They allow pretty good movement of my toes (I ordered a men's pair so they would be wider). They are a bit too casual, however. Purchasing the Toms allowed a child somewhere in the world to get a free pair of shoes, so the purchase was a good one regardless.

I've tried some super soft ballet slippers, but they are too short (even in a size 11) and don't have a wide enough toe bed.

I've ordered some flats in size 11 wide, but they are too long and too wide on the heel. As a result, they slip off my heels with every step. I have one pair of flats that have an ankle strap, so they stay on. They aren't quite wide enough, however, so my toes are squeezed some.

By Thursday I couldn't take it anymore and just wore my five fingers to work. I'm an English professor, so I can probably get away with the quirky professor look! :) I'm thinking I'll try to find some boots, like Uggs, that are flat and wide for fall and winter.

I'm at my wits end! If anyone has some suggestions, I'd be glad to hear them. As you can see, I have large feet. I am a size 10, but have been buying 11s to give my toes extra room. I also have bunions, so I need a wide shoe. Wide shoes have a wider heel, which I don't need. Yeah, it's a problem.

My five fingers fit so well and feel so amazing. If only Vibram would make a model that covered the individual toe compartments and looked like a ballet flat. Can anyone help me get that idea to Vibram???

Wednesday Training

I was tired today! I've had a busy week and it's only Wednesday. I gave my training everything I had left in me.

Squat - 24 kg - 10 reps
Ring Pullup Negatives - 4 reps
4 Rounds
-Doing 10 reps of the squats was a challenge, to be sure. It also got me jacked, almost sick, in the hips.
-The PU negs are getting slower. I remember when two negs was a struggle this summer.

Plate Press - 25 lb. plate - 5 x 5 L, R
-No complaints here. They are a challenge, but they are strong.
(Hey Brad - The training you sent had some weird numbers for these along with (ladder) after it. I wasn't sure what you meant, so I did 5 x 5.)

Afterwards, I did a couple of sets of pistol practice following Franz Snideman's protocol. My balance is improving in the down position. I just need the mobility/strength to stand up. It's coming, though.

Okay, I'm D O N E. Shower and early bedtime.