Ho Hum Monday

I don't have much to write today. I had a relaxing, albeit unusually chilly, weekend at the lake. I caught up with two brothers who I lived next to every summer, chilled (literally) on the beach, and did a lot of eating in since I don't have a kitchen at home. Back home Sunday night. Back to the messy construction zone.

Things look brighter today on the home remodel front. The drywall finishers finished today. :) Jerry and I will be painting as soon as I finish this post. Then, I get to scrub my house, top to bottom. There is construction and drywall dust everywhere. I have been fighting off the urge to clean until the drywall was done.

I got in my training without incident. While folding clothes, I did

False Grip Ring Rows - 5 x 3
-The rings hang right by the washer and dryer. How convenient!

That was followed by

One-Hand Swings - 24 kg (53 lb) - 12 min.
-I did the following # of reps at the top of the minute and did this 4 times through for 12 a total of 12 minutes.
5 L, R - 8 L, R - 13 L, R
-These felt great. I should have gone another round. I felt like it was kind of easy.

Maybe if I keep writing I won't have to paint! No, the sooner I get started, the sooner I get to clean. Seriously, what is wrong with me???

Freezing on Friday

I had to check my calendar because it certainly doesn't feel like July in Iowa. It was 49 degrees this morning. Weird!!

Another big training day with my old friend and nemesis. All went well today.

Bent Press - 24 kg (53 lb) - 8 x 1 L, R
-I did these Right, Left, rest 30 secs
RPE - 7

Squats - 24 kg - 4 x 5
Open Palm Windmill - 12 kg - 4 x 5 L, R
-I did the squats then the windmills as a mini-circuit.
-This was my first time doing 24 kg squats. They felt strong. I narrowed my stance a bit and went ATG. After each set my hips were jacked. Crazy!

Snatches - 16 kg (35 lb) - 6 L, R - 12 min.
-This got my HR up. So far I'm not feeling any knots in my neck/delts (as of 10 pm). I will do a good Z session before bed. I'm hoping that I can get my body to stop holding stress in that area. Just keep Z-ing, Z-ing.

I've been wearing my five fingers nonstop all summer. They are making a huge difference in my gait and strength. Last night I took the dog for a walk and decided to try running in my five fingers. I only went 1/2 mile, unsure of how my legs might feel this morning. They were fine. I'll have to go further next time now that I know my legs and feet can handle it. Now I just need to find some five fingers that I can wear to work. I'm going to hate life when I have to go back to wearing shoes.

8:00 meeting. Check.
10:00 massage. Check.
12:00 lunch. Check.
1:00 nap. Check
3:30 training. Check.

I didn't know what to expect with today's training. I had a new drill to try and then heavy swings. The new drill: false grip ring rows.

Okay, people, if you remember, the rings that I have access to are hanging in my basement from the rafters. My grandpa fabricated them 45+ years ago out of steel tubing. They hang 8 ft. from the ground and are not adjustable. I had to figure out a way to support my legs about 4 ft. off the ground AND be able to get my hands in a false grip before lower myself. Ooofda!

I rigged up quite a conglomeration of chairs and totes to accomplish my task. But, accomplish it, I did!

False Grip Ring Rows - 5 x 2
-I definitely feel these in my triceps and lats.

Swings - 24 kg (53 lbs) - Ascending 10, 15, 20, 25
-Three times through
-Do the reps on the top of the minute. Active rest for the remainder of the minute.
-This was only tough on my grip, and only on the sets of 25. I need to do these heavy swings to build up my grip strength for deads and pullups and you name it. Good stuff!

After the heavy snatches on Monday, my knots are back. Grrrrrr! All the snatching I did through the winter to get me to reach 200 - 16 kg (35 lb) snatches in 10 minutes (the Ultimate Snatch Test) took it's toll. I thought I was pain-free. One snatch session and the pain is back. Does this mean I can't snatch for awhile? I'll keep practicing my Z drills and hope I reprogram my CNS to like snatching.

Facing my Nemesis

I've started Block B of my new training focus. I got to revisit some old friends and an old nemesis. The nemesis must be conquered. Usually, I avoid it whenever possible. It hurts my ego because I don't put up big weights. That is exactly why I need to work hard on it. As Marty Gallagher says, we play to our strengths; when we start playing to our weaknesses, big gains result.

My brain is in gear, Marty, and I'm cruising along with you on this one.

Bent Press - 24 kg (53 lb) - 5 x 2 L, R
-Hello old friend. It's nice to see you. It's been a long time. It was surprising to see the 5 x 2 protocol since I haven't done these for awhile. I took a deep breath and jumped in.
-Each set felt progressively stronger. My left has NEVER felt this strong.
-Between sets I did some of my Zscription.
RPE - 7

A) Squats - 20 kg (44 lb) - 4 x 10
B) Open Palm Windmills - 12 kg - 4 x 5 L, R
-Oh, cursed squats. Why do you torment me so? 10 at a time, seriously? Thanks Brad!
-I did em all, and tried to have a positive mindset throughout. I focused on my big toes and on a forceful push. These made my hips get the Z fever. Whew!
-I will work through these as they are my weakness. If I ever have the desire to do a pistol, I must strengthen my squats.
RPE - 8
-The open palm windmills were a new treat. The weight of the kb was not an issue at all. I focused on steadying the bell and holding my shoulder in its socket. Locked and loaded!
RPE - 5

Snatches - 20 kg (44 lb) - 6 L, R on the min. for 8 min.
-Okay, is this Brad's idea of a joke? I haven't snatched in weeks. 20 kg. Really? I lasted 4 min with that dog. Then I used the 16 kg for the remaining 4 min.
-It was a bit disheartening that I couldn't make the entire 8 min. w/ the 20 kg, but I have to remember that I've been Zhabbing and I've made tremendous gains with that. The kb drills are just one part of my entire training regimen.
RPE - 9

This entire training session had me jacked. I was ready to hurl the entire time because I was so shaken up. I think the Z and the kb drills wreak havoc with my CNS and my hormones. Is there anyone out there researching this? Mike Nelson?? I could be a guinea pig cuz Z Health gets me good.

Friday's Training

I have been traveling again, so I didn't get my training recorded for Friday.

Open Palm Press - 12 kg - 5 x 4 L, R
-I didn't have a plate this time, so I did all of these with the kb. They were solid.

1 Arm 1 Leg Deadlift - 24 kg (53 lb) - 5 x 5 L, R
-I am amazed how much stronger these are week by week. Before my new zcription, these sent my back into spasms. Now, they are sufficiently challenging without any side effects.

I was supposed to do pullup negatives as well, but I didn't have access to rings or a bar. I'll do those at home tonight.

I'm still very diligent with my Zscription. I've seen so much improvement in my performance as well as my gait and pain and stress management that it is a no-brainer.

Read This!

If you're wondering why I wear Vibram Five Fingers (the weird toe shoes), read this blogpost by Dr. Mark Cheng.

http://kettlebellslosangeles.blogspot.com/2009/07/self-limiting-exercise-are-you-ready.html

What a Wednesday!

What? Well. Wednesday was wonderful this week. Why would I want to say that?

Okay, I'll stop with the alliteration.

Seriously, my training went well. (Sorry! I couldn't resist.) I just keep drinking the Z Health cool aid, and my strength and balance keeps improving.

I started the day with my Z scription. This afternoon I did the following:

Open Palm TGU - 12 kg - 4 x 3 L, R
-The first two sets were seriously easy. The third and fourth sets were more of a challenge. The last rep got to my wrists. Holding the kb in an open palm puts a lot of force on the wrists. I did not have any shakes like I have in past TGU sessions, so I am pleased.

Double Jerks - 12 kgs - 5 rounds of 3 x 5
-I did 5 double jerks. 15 seconds. 5 jerks. 15 secs. 5 jerks. Z health drills.
-I did that 5 times. My hips were really firing today. Quick hips. Love it!!

I finished my night with bootcamp for 8 victims. They love to push themselves and it shows. I can't wait to see what they'll bring next week. :)

Making Progress

I could tell a big difference in my training today. My new regimen is working for me.

Pullup Negatives - 5 x 2
-Last week I could only get 4 sets. Today I made all five. They are still tough on the last four inches. I just hold, hold, hold as long as I can there.
-These give me Z fever.

Open Palm Presses - 5 x 4 L, R
-I did the first set of 4 with a 12 kg kettlebell. Easy.
-The remaining four sets I did with a 25 lb. plate, holding it like a tray in my open hand.
-Two weeks ago, Brad had me try a press with the 25 lb. plate and I couldn't even hold it because my hand and arm shook so badly and my hot spot in my neck/trap/delt area screamed at me.
-Today, they were challenging, but doable, without the shakes!!

1 Arm 1 Leg Deadlifts - 24 kg (53 lbs.) - 4 x 6 L, R
-These are feeling sooooo much better each time I do them. They give me the Z fever; however, that means I'm getting my big toes to grip in and actually do some work.

I am amazed. I feel giddy. I'm anxious to see what I'm capable of, but I know I need to take it one training session at a time. I need to keep doing my Zscription. The payoff will be worth it.

Catching My Breath

I survived this week in one piece. I had doctor's appointments for my son to get his feet checked out, 4 little league games, a golf tournament, a 20 year class reunion, an all-school reunion, a parade float to make and ride, community choir practice and performance, Lauren's Little Miss George contest, two days of 4th of July activities in George, plumbers in the house, electricians (my dad and Jerry) in the house, along with all of the other every day tasks in my life.

I did manage to get in three KB practices and a lot of Z health. I ate really well except for on the 4th of July. I don't want to see another brat or potato salad for awhile! :)

It's time for a little ride on my Harley before finding something for supper. I'm looking forward to what this week will bring. Hopefully I find a little peace!

All Jacked Up ...... Again

In an unusual move, I did my training at 9:00 pm. I don't like to train that late in the evening because it interferes with my sleeping; however, I didn't have a choice today. I suppose I had the choice to not train, but I didn't want that option.

I started with

Pull-up Negatives - 4 x 2
-These got me jacked right away. I tried holding myself in the toughest position for me - 4, 3, 2 inches from dead hang. Oooo that is hard to do.

Then I did

Open Palm Presses - 12 kg - 5 x 3 L, R
-I pressed up quickly and lowered slowly. After each set I did Z-hab. My knot in my delt was very minimal, as were the shakes. Progress!

I finished with

1 Arm, 1 Leg Deadlifts - 24 kg - 4 x 3 L, R
-These jacked me up the worst. I have no idea why. I was shaking between sets. I did toe pulls and wrist circles to deal with it. I don't know why. It just felt as if those were the Z drills I should do.

I will finish my night with my "Zscription" before I'm off to bed. (Thanks for the cool new term, John!)

Monday's Training

Lots more Zhab today. I'm still needing a lot of rest from the Z drills and stressors in my life (if you're out of the loop, my house is a construction/destruction zone right now). I took a 45 min nap today, which kept me from getting out of the house on time for my training. Eeeek!

My training was fantastic. Here's what I did:

Open Palm TGU - 12 kg - 6 x 2 L, R
-Open palm means I hold the kb by the ball end on my open hand. Think waiter carrying a tray.
-All of the reps were strong except the very last one on the left. My hand shook pretty much the entire rep. It's much improved from last week, however.

Double Jerks - 12 kgs - 10 x 6
-I was supposed to do the jerks in sets of three, but I opted for sets of 6 as long as my hips kept firing properly. They did.
-I also performed Z drills between each set of 6.

I'm very pleased with my progress. These drills might look like a step back compared to what I was doing a month ago, but really, they are a step ahead. I am fixing issues that have held me back. I'm doing the time happily so that I can reap the rewards later.

Z Fever

I've got the Z fever this week. Every Z session, every training session, is bringing it on. Some call it "jacked." I also refer to it as Z fever. For my last training session this week, I had a severe case of the Z fever.

Pullup Negatives - 4 x 2
-I did these on Thursday because I knew I would not have access to a pullup bar or rings since I was going to the lake Thursday night. I had a massage Thursday morning. Massage + Pullups does NOT work. I did 3 x 2 and was fried.

1 Arm, 1 Leg Deadlifts - 20 kg - 5 x 3 L, R
-Okay, these really jacked up my hips. My big toes were firing and helping me engage my glutes for the deads. Wowsie. After each set I had the Z fever. Bad. I broke into tears at one point.

Open Palm Presses - 12 kg - 5 x 3 L, R
-The first set on the left was shaky shaky. Between sets I did my Z (camshafts, and the other arm/neck/hand thingey Brad prescribed). That really helped with the shakes. I also concentrated on the positioning of my toes to grip in properly.

I really feel as if I've made tremendous progress this week. No, I haven't set any PRs, but I have done a lot of work toward fixing some CNS issues that were holding me back. Watch out goals, I'm gonna smash through you very soon!

Crash

Tuesday afternoon I crashed. All the Z Health and stressors took their toll. I gave in and took a two hour nap, after taking a one hour nap earlier that morning. I crashed so hard I didn't even hear the carpenters taking a wall out of my dining room. Miraculously, I still slept a full night Tuesday.

Now it's Wednesday afternoon and I'm toying with the idea of another nap. Hmmmmm. It's probably too late in the day (3:30 CST). I'll just keep moving and then go to bed early. I've got to put together some fun for my victims. It's our last night of class. I can't disappoint them!

This morning I did the following for my training:

Z Health Drills
- about 20 min. worth of specific drills for my feet, delt, hips, and hands.

Open Palm TGU - 12 kg - 5 x 2 L, R
- Okay, I'd rather do 24 kg TGUs the "regular" way than do these open palm puppies. I know that they are helping me fix a specific weakness, but man, they are killing me.
-I think they were so difficult because my muscles are firing differently now that I'm getting everything back into its proper groove from Z health. For instance, on the TGUs I could really feel my glutes because my big toes were gripping the ground. I've never had this sensation before because my big toes used to just lay there doing nothing. My body has to adjust to a new groove.

Double Jerks - 12 kgs - 5 x 10
-I was supposed to do 2 jerks, then take a short break, then 2 and rest, 2 and rest, etc. After 10 I was to do some Z drills.
-I did the first 10 (going 2 at a time) and then did some Z.
-For the next 10, my hips were firing so well I just kept going. I told myself I would stop as soon as my hips quit doing their thing. Lo and behold, they kept up. So I went to 10. Then I did several Z drills, picked up the two bells and went for 10 again. Success.
-I ended up doing 4 sets of 10 with amazing hip action. I am so excited. If you had seen my jerks on Friday, you would understand my excitement today.

Z Health never ceases to amaze me. It works. Don't ask me how. I can't wait to see what's ahead for me in the next month as I put my new groove to work.

How Jacked Up Am I? Let's See........

I've been Z healthing my little heart out, trying like mad to get my big toes moving and my delt knot melting and my glutes firing, oh, and my hands turned out more when I stand. I follow Dr. Nitro's orders to the letter. My big toes have started to budge. I am blown away by the power of Z!

But. Whoa, Nelly! I'm fried!

It's not just the Z health. How am I jacked up? Let me count the ways:

1. I've been wearing my vibrams almost nonstop. I walked over a mile on Sunday in them. Interesting effect on the toes. A couple of them are just cramped up. Taking the vibrams off actually feels worse at this point. I WILL get my feet to straighten out!
2. My house is a flippin disaster zone. I spent two hours Sunday night cleaning up after the carpenters destroyed my kitchen on Thursday and Friday. Then I went down the basement this morning as they were taking out lath and I got a plaster shower. There are holes in my floor from plumbing. Soooooooo I had to clean the whole basement, again.
3. I have run up and down the basement stairs to the "kitchen" /laundry room about 50 times today. Extra calorie burn!
4. I played a round of golf in 95 degree weather with 90% humidity. I came home to a hot, dusty house. I probably sweat off five pounds.
5. I got a sunburn on Saturday only in the spots where I had on 70 SPF lotion. Where I put on the 30 SPF, no burn. What gives? Is Neutrogena lying on its bottles?
6. The carpenters are tearing out more plaster and lath Tuesday, including the stairway to my basement "kitchen" and the new doorway to my dining room. My husband told me to just leave the house tomorrow morning and not come back until bedtime. I don't do well with a messy house. Plaster dust gets everywhere.

Calgon! Take me away!!!!

Serenity now. Serenity now. I will go take a bath, practice my Z health drills, and go to bed early.

Oh, before I forget, my training today was light, but focused:
Pullup Negatives - 4 x 2
Open Palm Press - 12 kg - 4 x 3 L, R
1 Arm, 1 Leg Deadlift - 20 kg - 5 x 3 L, R

Oh crap! I just dozed off at the keyboard. I'm done.

"Crank It"

Those are the words of Nitro, aka Brad Nelson. I really cranked it today and plan to be crankin it for the next couple of weeks so that I can reach some big goals.

I drove up to the big city (the Twin Cities, actually) to pay a little visit to Brad. One hour turned into two and then I had a four hour drive to digest everything. Not even close to taking it all in.

Here's what I know for sure:

1. The knot in my delt is a sure sign of issues in my back/hips and in my feet. Huh? I can't explain it; it's a Z Health thing. Trust me, it's related. Brad gave me new Z drills for my hot spot in my neck/delt area. I did them. I had better hip snap on my jerks.
2. No snatches for awhile until the hot spot is taken care of. I stand like an ape with my palms facing my thighs. WTH? How does Brad notice those things? Seriously! I can't turn them, especially with my arm extended. Weird. It's from too much snatching without putting counterpressure on my arms.
3. My rotated hand issue is affecting my pressing. I have a dead zone in my left presses. That's gotta go!
4. My feet. Oh my crazy feet. I have bunions. They don't hurt; however, they force my big toes to slant outward. As a result, my big toes don't plant when I train. That keeps my glutes from fully engaging when I want to something like, say, oh, I don't know, a PISTOL. I did get closer today than I ever have, so I know it is within my reach. Fix my toes, fix a lot of other problems.

So that is a summary of what I got today. In addition I got some good ideas for increasing my pullup strength, but that might have to be put on hold a few weeks while I straighten out my toes and ape arms.

One more thing - you might as well get used to seeing me in my Vibrams because I'm swearing off flip flops for the summer. They make my toes worse. Gotta do what I gotta do!

Training 8.0 & Rock Star Victims

On my RPE scale, all of my drills today rated an 8. RPE = rate of perceived exertion. A 1 means the drill is easy shmeezy. A 10 means you need oxygen or CPR. :P

I like 8s. That means I was really challenged and that I really pushed myself. Here's what I did:

Snatch, lower to rack, Jerk - 20 kg (44 lb) - 4 x 4 L, R
-My back was a little tweeky to start. By the second set, it was behaving very well.

Reverse Rows & Hindu Pushups - 5 x 10 each
-The Hindu pushups felt great on my back since you end in a cobra pose.

One Hand Swings - 24 kg (53 lb) - 12 L, 12 R per minute for 10 minutes
-It was very humid today so my hands were sweating like crazy. The first four rounds went pretty well. I did the 12 on each hand. After that, my single hand grip couldn't hold after 8-10 reps, so I'd finish out the 12 with two hands. That means I still did 24 swings per minute, but 4-8 of them were two-handed.
-It took me about 30 seconds to do the 24 reps, so I'd get 30 seconds of rest.

After that, I had my class of fabulous victims. They learned the Turkish Get-Up tonight and did great. I was so proud of them! We have been doing 10 minute swing workouts for the past two weeks, but tonight I upped it to 12 minutes and they all cranked it out. Most of them used heavier kbs than last week, too. I'm also seeing some serious hip snap. I like it! They are all rock stars!!

Tweeky Weeky

I tweeked my back on Thursday and was in spasms most of the weekend. I did lots of Z Health and tried to just function as normal. Today I said, "Enough!" I was determined to do my training tweeks and all. Call from Brad and I had my game plan. Try the 16 kg kb. If that hurts, do not do the training.

Surprisingly, or not, my training went really well. I had an open mind. I did not go in thinking I was doomed. Positive thoughts. My body knows what to do. I trusted my body. The trust was well-founded. Having the tweeky back actually made me focus on my movement, doing every little motion with intention and perfection. As a result, I feel amazing and my tweekies are melting away. It's as if my muscles needed to do some work to quit freaking out. :P

Front Squats - 20 kg (44 lb) - 5 x 3 L, R (RPE - 7)
Windmills - 20 kg - 5 x 3 L, R (RPE - 6)
Clean & Press - 16 kg - 4 x 1, 2, 3
-I rushed that bell up to the top as quickly as a I could. Explosions every time. I did more strict C & P on the left than ever before. The 3rd rep of each set still need a tiny push, but I could definitely tell I'm stronger.
RPE - 7 (L) & 6 (R)

I also did 10 ring pullups today between loads of laundry. Rings in the laundry room. There's an idea. My grandfather hung them there about 50 years ago, but I have no idea why. (I live in my grandparents' house.) Every time I do pullups on those rings I imagine my grandma doing pullups. I doubt she actually did them, but I like to put that image in my mind so I smile. I want to do pullups when I'm a grandma.

Post Script: I asked my dad about the rings in my basement. My grandfather made them in the 1960s. He did pullups from them, too! They are made from 3/4 inch OD steamer tubing and galvanized chain that he bolted to the ceiling rafters. I have 9 foot ceilings in my basement, which is very cool.

Friday on Thursday

I did Friday's training today (Thursday) since I will be golfing pretty much all day on Friday. Here's what I did:

Clean & Press - 12 kg (26 lb) - 8 x 1, 2, 3
-These went very well. I pressed up every rep hardstyle. Oh, and quickly as well.
RPE - 7

1 Arm, 1 Leg, Bent Knee Deadlift - 24 kg (53 lb) - 5 x 7 L, R
-I thought these would be tougher than they ended up being. I can really feel them in my asterisk. I can see how these will carry over into pistols.
RPE - 7

1 Hand Swings - 20 kg (44 lb) - 5 x 15 L, R
-20 seconds rest between arms
RPE - 5

Tonight my low back seized up. Not sure what's going on there. Probably the deadlifts. I'll do my Z health tonight and maybe a hot bath to see if I can loosen it up. I've been lying on my stomach in a cobra pose, but that is not relieving the tightness. Grrrrrr. Anybody have any suggestions?

Wednesday's Training

It was all good on Wednesday. I confessed my training lapse, which made me push harder on the scheduled training.

TGU to 20 yard Walk - 16 kg (35 lb) - 8 L, R
-I did four on each side, took a minute break, and then did the remaining four.
-I'm thinking this drill may be contributing to my sore asterisk. Hmmmmm
RPE - 6

Goblet Squat to Front Delt Raise - 18 lb - 4 x 8
-I keep my feet close and go asterisk to grass. The last two reps were tough!
RPE - 7

Snatches - 20 kg (44 lb) - 6 x 7 L, R
-I get 30 secs rest between arms, and it's taking me about 15 secs to do the 7 reps.
-The last two rounds are a challenge, but they feel oh so good.
RPE - 8

I'm going to pre-confess here. I'm not going to do pistols or pullups today, as scheduled. Instead, I'm going to do my training for Friday since I have a golf tournament on Friday that I am in charge of and playing in. I will do the pistols and pullups on Friday before my tournament. I promise!

Confession Is Good for the Soul

I am doing my walk of shame here. I must keep myself accountable.

I did not do my pistols or pullups on Tuesday.

My asterisk and trap needed a day of rest. Add to this the fact that I have carpenters destroying my house, demanding answers to about 800 questions an hour. Plus, I'm getting kicked out of my kitchen. The result will be fantastic, but feeding two kids and a husband without a kitchen will be a challenge. In a month, I should be moving into a new kitchen. Until then, I will be a basket case because I hate it when my house is dirty. It's only just begun. Serenity now.

Today I have lots of training for myself and my Wednesday night victims. I hope they enjoy the pain!

Unfamiliar

Wowsie! My training has been a pain in the asterisk!!** I've been doing lots of pistols to a low bench as well as 1 leg deadlifts. Maybe I'll actually grow some butt to replace the pancake I currently possess. Ha! At any rate, I don't remember ever having this much soreness in my rear. It's an unfamiliar ache. I'm taking it as a sign that I am building up my pistol strength.

Here was today's training:

Clean & Press - 12 kg - 5 x 1, 2, 3, 4 L, R
-As before, I'm doing 1 clean, 1 press, 2 cleans, 2 presses, etc. up to 4 on the left and then I switch and do it on the right.
-I tried to press the bell up very quickly. (I ready Marty's last column about Sandy. I do the EXACT same thing Sandy did - one speed.) Light weight needs to be moved more rapidly than heavy weight.
-I had a very tight left trap. Time to see the chiro.
RPE - 7 on the left and 6 on the right

1 Leg, 1 Arm Bent Knee deadlifts - 24 kg (53 lb) 6 x 5 L, R
-Oh how I wanted to cut these short. My asterisk was killing me. I did Z between ladders and stretches, but nothing would release it.
RPE - 6 (except for the pain)

1 Arm Swings - 20 kg (44 lb) - 5 x 12 L, R - 20 secs between arms
-Not too taxing.
RPE - 5

I just received a phone call inviting me to an event Wednesday night to meet Mike Huckabee. He's going to be endorsing Bob VanderPlaats for governor of Iowa. I want to go so badly. I have a KB class Wedesday and Bible school. I'm directing music again this year, which I love, love, love. I guess I'm not supposed to meet Bob and Mike. Bummer!!

Fantastic Friday

I'm feeling all of my training this week. I have been sleeping like crazy! I also had a massage Thursday which did wonders for my neck. Today I did virtually the same training as Monday, only more of it.


TGU, walk 20 yards w/ kb overhead - 12 kg (26 lb) - 12 L, R
-I did these continuously.
RPE - 6


Squat to Front Delt Raise - 8 kg (17 lb) - 5 x 6
-I wish there were plates that weight 20 pounds. That would be perfect. Using the kb replicates what I'll actually do during a pistol better, however.
RPE - 6


Snatches - 20 kg (44 lb) - 6 x 6 L, R - 30 secs b/w arms
-It would take me about 13 seconds to do the work. That seems like a pretty good pace for that size bell. I definitely got my HR up!
RPE - 7


I brought my daughter with me today while I trained. She had a blast in the TKD room where I train. She jumped rope, did a lot of tumbling, hurdled the apparatus, and swang kettlebells! She would do 7 swings with the 15 lb bell when I did my 6 snatches.

I snapped a couple pics with my phone:
Lauren is 7 and weighs 24 kg (53 lb). I was shocked at how well she handled that 15 lb bell.

Tuesday, Wednesday

On Tuesday I worked my GTG on pullups and pistols:

Ring Pullups - 4 x 2
-Yeah, baby. I did doubles!!

Pistols to low bench - 4 x 2 L, R
-Whatever.


Wednesday:

Clean & Press - 5 x 1, 2, 3, 4 L, R - 12 kg (26 lb)
-For these, I did all the cleans in a rung and then all of the presses all the way up the ladder on the left; then did it on the right.
-1 c, 1 p, 2 c, 2 p, 3 c, 3 p, 4 c, 4 p on the left; then on the right
-Five times through
-The 4th press in each rung was a B.
RPE - 7

1 Arm, 1 Leg Bent Knee Deadlift - 24 kg (53 lb) - 5 x 5 L, R
-Oh yeah, I do have hamstrings!
RPE - 7

1 Hand Swings - 20 kg (44 lb) - 6 x 10 L, R
-I was supposed to rest 20 seconds between each arm. Instead, I did both arms and then rested 20 seconds. That made it a good workout.
RPE - 7

I also started a four week beginner class tonight. I had nine new victims come out to enjoy the pain. I was so proud of them. They were great students. Now, they need to do their homework!!

The New Deal

I started a new block of training today. Big things ahead for me. Today was the first step in a journey to branch out even more, to push myself to new levels. I am excited and scared at the same time. I don't want to even verbalize what it is I'm working toward. I will, in time, when I'm ready.

Block A
TGU and walk 20 yards w/bell locked out overhead
12 kg (26 lb) - 10 L, R
-I alternated left, right continuously without stopping. Anyone working on a shoulder, walk with a kb overhead. It felt awesome!
RPE-6

Goblet Squat to Front Delt Raise w/ 10 lb. plate - 5 x 5
-Pretty easy, but that's okay. I need to get this movement grooved.
RPE - 4

Snatches - 20 kg (44 lb) - 5 x 6 L, R
-I got 30 seconds to rest between each arm.
-My grip was strong on these. Yay!
RPE-7

About a year ago I did my first 20 kg snatch. That was quite an accomplishment for me. Look at me now, snatching it like nobody's business. It is so fun to see the strength gains. I hope next year at this time I can boast about another strength gain or two!

Friday on Saturday

Because I was travelling Friday, I couldn't get in my training. I was fortunate that I had a 16 kg bell at my lake home so I could do a version of my training this morning.

Clean & Press - 16 kg - 4 x 1, 2, 3 L, R
- I did have to push press on the left for the third reps.

Squat - 16 kg - 5 x 8
-I did a narrow stance and went ATG (arse to grass) to replicate the pistol. I also tried holding the bell away from my body for a set. Yikes! I need to keep working on these if I want to get a pistol!

Windmills - 16 kg - 5 x 6 L, R

The rest of the day will be spent on the boat. Relaxing is on deck!

Wednesday's Training

Heavy day, but a very successful one.

Snatch, lower, Jerk - 20 kg (44 lb) - 5 x 4 L, R
RPE - 8 on the left, 7 on the right

Reverse Rows - 4 x 8
Hindu Pushups - 4 x 8
-I do these as a mini circuit.
RPE - 6

Swings - 24 kg (53 lb) - 20/min. for 10 min.
-I did singles and two-handed
-My heart rate was virtually the same as last week.
RPE - 8

I am exhausted and hungry. I've definitely noticed an increase in my appetite again. I get a little nervous when I am so ravenous, but I keep telling myself to eat smart and it will be okay. Almonds, fruit, some cheese, an extra egg. My body will adjust and then my appetite will return to normal.

Monday's Training

Had a great session today.

Squats - 20 kg (44 lb) - 5 x 8
-These were strong.
RPE - 6

Windmills - 20 kg - 5 x 3 L, R
-These felt strong as well. Since I haven't done TGUs for awhile, the heavy windmills were a good challenge.
RPE - 6

Clean & Press - 16 kg (35 lb) - 4 x 1, 2, 3 L, R
-I took my time on these so that I could complete the full ladder with both arms. Success.
-I had to push press on the third reps on the left. This was definitely my strongest session on the left, though.
RPE - 8

After the kettlebell fun, I went and shot a round of golf. That was up and down. I was either really on (par) or really off (snowman). Someday I'll get more consistent. Yeah, right.

Friday's Training

Clean & Press - 16 kg - 4 x 1, 2, 3 - Right arm only
Goblet Squats - 20 kg (44 lbs) - 5 x 6
Windmills - 16 kg (35 lbs) - 5 x 5 L, R

No time to expound. There it is. No frills. I'll be more verbose next week.

Happy Weekend everyone!

Wednesday's Training

Block B is bringing new challenges.

Snatch - lower to rack - Jerk - 20 kg (44 lb) - 4 x 3 L, R
-I kept wanting to clean the bell instead of snatching it! Once I got my brain to think "snatch, lower, jerk, snatch" I was good.
-I L-O-V-E-D this combo.
RPE - 7

Reverse Rows - 4 x 7
Hindu Pushups - 4 x 7
-I did these as a mini-circuit. Reverse rows right into the pushups.
RPE - 6

Swings - 24 kg (53 lb) - 20 at the top of the min. for 10 min.
-It took me about 24-27 seconds to do the 20 swings, leaving me with 30+ seconds to rest.
-This will definitely work my grip!
-Heart rate at completion - 138 bpm
-at 1 min. - 120 bpm
-at 2 min. - 108 bpm
RPE - 7

After that I went for a much-needed massage. I am a pile of mush right now. Sleep cannot come soon enough. Tomorrow will bring pullups and pistol work.

Monday's Block

I'm on Block B this week. The previous two weeks have been Block A. Here's what I accomplished:

Goblet Squats - 20 kg (44 lbs) - 5 x 6
-My focus was on my movement. Press my knees open, my hips open, lengthening my spine. Ahhhhhh
RPE - 7

Windmills - 16 kg (35 lbs) - 5 x 5 L, R
-It's been awhile since I really trained the windmill. I've been demonstrating them. A lot. But not seriously working on them. They felt amazing.
RPE - 5

Clean & Press - 16 kg - 3 x 1, 2, 3 - Right arm
-I decided to take Marty Gallagher's advice and do my ladders entirely on my right side before even attempting to press on my left. I can't really put into words how it felt to do this, but suffice it to say, it definitely felt different. I felt lopsided, but in a good way. I'm weird, I know!
RPE - 7

Military Press - 12 kg - 4 x 6 - Left arm
-I want to imprint the proper motion and make sure I am keeping my lat engaged and my shoulder pulled down. No shrugging!!
RPE - 7

I also got out on the driving range and hit with all of my clubs, except my driver. (I didn't want to try driving for 300 yards and throw something out. ha!) It was a gorgeous day, finally. My swing was a bit rusty, but not bad for the first time out this season. I'll take it.

Too Much!

Brad Nelson is too much. Check out his latest antics at

www.bradrants.com

You will laugh your arse off, fo sho!!

Training Log - May 14

Hardcore training session. I am feeling it today!

Suitcase Deadlifts - 85 lbs. - 5 x 3 L, R
-My grip is holding tight. I'm very pleased.
RPE - 7

Bent Press - 24 kg (53 lbs.) - 7 x 1 L, R
-I did these pretty much nonstop. Left, right, 30 seconds rest. I really crushed the handle and pressed the bell as much as I could.
RPE - 6

Pullups - Black band - 3 x 2
-Sucked eggs.
-After my success with the ring pullups, I was extremely frustrated with these band pullups. Extremely. My sticky point is where my biceps are parallel to the ground. I can't pull through that point to get my elbows to my sides. I think I'm shrugging my shoulders. I need a trainer!! (to watch me and help me make adjustments, that is)
-I suppose I should cut myself a little slack since I had done heavy pulls and presses before the pullups.

Snatches - 10 x 8 L, R - 30 secs between sets
-Awesome heart pounding. It took me about 11 minutes to do this, which means I did the 16 reps per round in 35 seconds or so. Not bad, I guess.
RPE - 8

I've been a bad GTGer, Brad. It just wasn't on my radar this week with everything I had going on. Now that my semester is finished, I will be more diligent; I promise. :)

Local Media Coverage

There's an article on the Sioux City Journal website about my kettlebell training. Here's the link to the story.

http://www.siouxcityjournal.com/articles/2009/05/14/news_living/health/2bd11ac21c3ef2f4862575b5006d30d1.txt

The reporter also took a short video:
http://videos.siouxcityjournal.com/p/video?id=4119342

Enjoy!

In Shock

I'm in shock. If you're my facebook friend, you've already heard the news:

I did 3 pullups on rings.

Three.

Me.

Never in my life have I done a pullup. Crazy!!

Now I want to see how close I am to doing a tactical pullup. With the rings I wasn't in a dead hang to start. Plus, I could really use my biceps. However - my lats were on fire when I was finished, so I know I used em to haul my cookies up into the air.

Today, I was back at my new training regimen:

Arm Bar to Turkish Get-Up - 16 kg (35 lbs) - 8 L, R
-I alternated left, right and didn't stop.
-Have I said how much I love TGUs? Seriously. I could do them every day. Not that I will. But I could. :-)
RPE - 5

Bodyweight Circuit:
ATG Squats - 20
Hindu Pushups - 8
Burpees - 15
Dips - 12
Mountain Climbers - 30
-No rest between drills. 1 min. between rounds. 4 rounds
-The 4th round made the RPE go up from last session.
RPE - 7

I am in full out professor mode this week. Lottsa papers to grade before Friday. Why didn't I go into a field where the students just fill in the bubbles on tests? Seriously.

Friday's Training.

Oops. The days got away from me and I didn't get Friday's training posted. Good thing I keep a training journal so I can go back and see how things went.

I was super tired on Friday. The stressors of the week were getting to me. I didn't have high expectations going in, but I wanted to make the session worthwhile.

Bent Press - 24 kg - 4 x 2 L, R
-No complaints. These went very well.
RPE - 7

Suitcase Deadlift - 90 lbs. - 3 x 3 L, R
-Wow, these are progressing much better now that my grip has caught up. I did three reps in succession. I felt strong.
RPE - 7

Pullup - Black Band - 3 x 2
-Okay, I think I had used up my allotted strength by the time I got to these. I was disappointed that I couldn't get the final 2 inches. I just hung there, stuck.
-Well, there's always next week!
RPF - 10 (Rate of Perceived Frustration)

Snatch - 20 kg (44 lb) - 5 x 5 L, R
-I had one minute to rest between rounds.
-I remember when the 16 kg bell felt like this. It's funny how you make gains and don't even realize it. I should have kept a training journal from the get-go. Live and learn.

RPE - 7

I had a relaxing Mother's Day. No cooking, no laundry. Plus, I got a 2 hour nap. What a life! Here's a couple pics of my kids (Conner and Lauren) and my dog (Penny the boxer).

Training Log - May 6

Kickin it old school! The basics are the bestest.

Arm Bar to Turkish Get-Up - 16 kg (35 lbs) - 7 L, R
-These were fun. I alternated left, right and didn't stop.
RPE - 5

Bodyweight Circuit:
ATG Squats - 20
Hindu Pushups - 8
Burpees - 15
Dips - 12
Mountain Climbers - 30

-No rest between drills. 1 min. between rounds. 3 rounds
-I hadn't done one of these circuits for months. Nice change of pace.
RPE - 6

RPE - 5

I've been back training this week after my back off. I know that my body rested adequately because my training went very well. The entire session rated a 5 on my RPE scale.

My Rate of Perceived Exertion scale is a 1-10 scale, very scientific. Here is how it works:
On a scale of 1-10, how was that?
1=I could do this for hours.
10=Shoot me right now.

I did some suitcase deadlifts with great results. I pulled 85 lbs. on each side and felt strong. My grip didn't give out, which was a great boost. I think the ultimate snatching and SSST two weeks in a row helped strengthen my grip.

I also did 24 kg bent presses. Okay, I NEED to get a heavier kettlebell fo sho!! Who'd a thunk it a few months ago???

I also did 200 12 kg snatches in 10 minutes. That was a cake walk. Seriously.

Maybe I should delete that last sentence because now Brad will give me a killer snatch session next week! Show me some mercy evil kettlebell trainer! ;-)

Thanks, everyone, for your kind words regarding my transformation. I hope that something in my story resonates with all who read it. If my experience is an inspiration to even one person, then it was worth posting the bikini picture.

(Still trying to figure out how I had the courage to push the send button with the photo attached. See, I get stronger every day!)

No Afters Here

Okay, folks. I did it. I let Brad post my "before" and "after" pictures on his blog. http://bradrants.com/blog/woodbury-fitness-boot-camp-weight-loss-before-after-amy-jurrens/

For a woman, that is a scary, scary thing. I am pretty much a wreck today knowing that lots of people will be seeing me in a swimsuit. I am so outside my comfort zone right now.

Don't get me wrong. I am extremely proud of the changes I've made. As I say in my interview with Brad, the changes on the outside are mere reflections of the changes on the inside. Having more confidence in my appearance is a wonderful feeling; however, the best feeling is knowing I made a commitment to myself. Even though I don't do everything I know I should do, I work hard, I don't dwell on slip ups, and I keep pushing myself.

Yes, there is an "after" photo of me on Brad Rants, but I like to think of it as a check point. How am I doing at this point? I'm certainly not finished with anything. "After" implies that the work is done. Afterall, I attained the "after." There's no more to do, right? Wrong!!

I am still on a journey. I am still discovering all of my potential. This week starts a whole new round of training. I have much to do on my journey. I'll enjoy every minute!!

Okay, back off week is over. Time to hit it hard!!

Still Thinking

I'm still here. I'm still thinking. It's been a reflective week.

Not only have I been thinking about my training journey, but I have also been thinking about my physical and mental journey. I've been going through "before" and "after" photos. Talk about eye opening!

In January I had a meeting with a gentleman who hadn't seen me for two years. We had seen each other several times a month for three months while working on a project back then. When he saw me in January, he didn't recognize me. That was crazy to me. I didn't realize how much I had changed until that moment.

That moment, that "a-ha moment," gave me a push to start really focusing on my training goals. I immediately signed up for Brad and Adam's Grip-N-Rip and have been gaining strength ever since. I've dropped more weight as an added bonus, too, but that wasn't really my intention. (Gotta love those perks!)

I've also been pondering how much my mindset has changed. I attack my training, in fact my entire lifestyle, with determination. I want to keep pushing myself to see who I am deep down, when training is tough, when nutrition is tough, what do I do? How do I behave? Where do I still have work to do? Where do I give in, give up? Where do I push through? I learn something about myself every day.

So, I've concluded that my new goals will center around challenges that push me to do what I never imagined was possible. In January when Brad and Adam told me I would do 200 16 kg (35 lb) snatches in 10 minutes, I didn't imagine it was possible.

It was.

I just had to push myself. I never imagined a pull-up was possible. It is. I just haven't given it enough time for my strength to develop. It will. I will do pull-ups. I will do weighted pull-ups. Just not next week.

What's on deck for my goals? P -n -P - Pistols and Presses. To do those will require many days of TGUs, bent presses, squats, and deadlifts. Bring it on!!!

Light Work & Pondering

It's time to revamp my training again. I've met several goals, so I need to evaluate where I want to go from here.

I've really enjoyed the bent presses, the heavy TGUs, and even the death snatch sessions. I have found strength I didn't know I had. Four months ago, I hated TGUs; now I have a passion for them. I have seen what dedication and grit can do. Now I know I can do more.

It seems strange to me that I can snatch like a machine and put up respectable bent presses and TGUs, yet I have a tough time with heavy military presses and pull-ups. What gives? Is it because I have such long limbs? Is my strength just in different arenas? Can somebody either kick me in the arse or give me some reassurance?

I will press on, literally, but I like to KNOW why things are the way they are. I must intellectualize everything. (Pity Brad Nelson. He has put up with this over 2 years!)

While I am busy thinking, I will also be doing light training. Today I did a fundamentals circuit. Aside from switching from the 16 kg to the 12 kg, I did not stop between drills.

Swings - 16 kg - 10
Windmills - 12 kg - 5 L, R
Squats - 12 kg - 5 L, R
Clean & Press - 12 kg - 5 L, R
Snatch - 12 kg - 8 L, R
3 Rounds

I focused on each drill's unique movements. I wanted to make sure I was dead on in my form since I was using very light bells. It was refreshing to change my focus by using light bells. It was like a review, a repatterning of sorts. This is probably something I should do more often.

Well, I'm off to do more pondering. And grade some papers. :p

Goal #3 - Check

For my last training session of the week I did military presses and pull-ups.

Military Press - 20 kg - 3 x 1, 2 L, R
-On the left, I had to do a tiny push to get through my sticky spot. On the decent, I went very slow. I WILL get the strict press on the left. I am determined.
-On the right, I could do one rep in each rung. The second rep need the tiny push. Grrr! Just a little grrrr since I'm pleased about meeting my goal of pressing the 20 kg.

Pull-ups - black band - 5 x 1
-Very happy with these. I feel like I'm getting closer to a naked pull-up. (Naked as in no assistance. )

I have to say, doing the SSST the last two weeks has taken its toll on my CNS. The 16 kg session was worse than the 12 kg session, but they were both taxing nonetheless. I did not anticipate that. Now that I know this, I can plan accordingly. I've practicing my Z-Health to work me through it. I don't know what I would do with Z.

And the number is..........

274

What's Your Guess?

I did a little experiment today. How many 12 kg snatches could I do in 10 minutes? The answer?


I should have had a video camera to provide the proof necessary to get me on the SSST Leader Board. (Remember that I am #10 on the Ultimate Snatch Test leader board w/ the 16 kg.)


How many????


Guess...............................

C'mon.....Post your guess in the comment section. I'll reveal the number Thursday night.

Monday's Training

I had the weekend to recover, so I was ready to go on Monday!

Bent Press - 24 kg (53 lbs) - 5 x 3 L, R
Goblet Squat - 20 kg (44 lbs) - 5 x 5
Pull-ups - Black Band - 4 x 2
Oven Mitt Swings - 20 kg - 3 x 8 L, R

This was a solid training session. I am very pleased with my bent press and pull-up progress. Now I just need to get to St. Paul to pick up my 28 kg bell so I can start doing heavier bent presses. Giddy up!

Number 10

So, my 200 snatches was enough to put in 10th place on the Ultimate Snatch Test leader board.

Check it out. http://www.fitnessyoucanuse.com/SSST.html

Now I'm curious to see how many I could do in 10 minutes with the 12 kg (26 lb) bell. Hmmmm

Anyway, I have been feeling the after-effects of my ultimate snatches. My grip was toast. I wasn't able to do pull-ups or deadlifts on Friday because of my grip.

The most pronounced effect was how shot my CNS was. All day Thursday I was in a fog. I did a long Z Health session Thursday night and was feeling better Friday. Today (Sat.) I am still tired, but I'm allowing myself to be completely brain dead. Typing this post is the most intellectual endeavor I will undertake today.

I will be retiring for a nap soon, and then I'll be getting up to eat a fabulous meal at my favorite restaurant. I'll probably have the prime rib with jumbo lump crab meat. Oh yeah, that's what I need to celebrate and recover!

The Day I Became a Man

or "How I Passed the SSST"

One of my goals for 2009 was to complete 200 snatches with the 16 kg (35 lb) kettlebell, also known as the SSST or USST. Pavel Tsatsouline says you are a "man among men" when you can accomplish this feat. Of course, men have to complete the test with a larger kb - 32 kg (70 lb) if I'm not mistaken.

Honestly, I didn't think I would meet the goal this soon. I have other goals that I've been working toward with more vigilance. Wednesdays were my "death snatch" days where I knew I would have 15 minutes or so of hard snatching along with heavy TGUs. I've been steadily adding more reps to each minute of training.

Last week, I did 9 L, 9 R on the top of the minute for 10 minutes and then did another 5 L, 5 R for 5 minutes. I had to put in a short set after 6 minutes because I was winded. I ended up doing 172 snatches in the first 10 minutes. When I opened my email from Brad Nelson with this week's training schedule, I was stunned to see he planned on 10 L, 10 R for 10 minutes for me today.

I had to go for it. How could I not? I couldn't let my fear stop me. I'm in the best shape of my life. I had to believe in myself. To make sure I wouldn't wuss out, I posted my intention on my facebook page. I needed accountability. Many folks gave me encouragement. I couldn't let them down! I wouldn't let myself down.

The first 5 minutes went easy. I was leaving myself with 20-25 seconds to rest after the 20 reps. By minute 7, I was down to 15 seconds. At the start of the 9th minute, I had to rest a little longer. I finished that minute with 10 seconds left. I rested for 20. That left me with 50 seconds to do 20 snatches. I had to do four sets of five because my grip was giving out. I finished the 200th rep right as the Gymboss beeped. To the wire!

I don't care, though. I did it. This feels almost as good as completing the grad workout at the RKC weekend. Almost. Nothing so far compares to receiving that RKC certification. So far. I have so much more I want to do. But, I want to savor this moment for a little while.

In case you're wondering, my hands are fabulous. No tearing or blisters. Oh, and I didn't puke, but I came close!

Monday's Training: Check!

Since I had today off, I got my training in this morning. I packed up my oven mitts and hit the road.

Bent Press - 24 kg (53 lbs.) - 5 x 3 L, R
-ROAR!!! I knocked those bad boys out with strength and confidence. I'm wishing I were a Marine so I could let out a hoo-rah. (Alas, my eyes were too bad for the military or I actually would have gone into the air force.)
-My left trap is pretty knotted up, so I had to skip the long push presses. Brad - you told me to tell you when the traps started getting beat up. They're beat up.

Pull-ups - Black Band - 2 x 2 and then 3 x 1
-These went well considering my lats were fried from the bent presses.
-I have about 2 inches I need to pull through on the top to truly master the black band.

Oven Mitt Swings - 16 kg - 4 x 10 L, R
-That was definitely a grip workout. It was fun, though, and I got strange looks from people at the gym. I love it when I can make people shake their heads!

Now I need to do some grading, grab a shower, and get ready for a meeting tonight. My work here is done.

Press and Pull

Happy Easter all! May you all feel God's blessings today and all year long!!

Saturday I did a quick training session:

Military Press - 16 kg - 5 x 1, 2, 3 L, R
-Right side was very strong. Great form. I'm pleased.
-Left side was much stronger than any previous week. Let me count the ways:
1. I was able to do the rungs of 2 without a little push.
2. The rungs of 3 only required a tiny push.
3. I did NOT reclean the kb before every press.
4. I did five ladders instead of four.

Pull-ups - purple band - 3 x 5

This has been a productive week of training and I am grateful for it. I have a renewed enthusiasm for my goals.

Mind, Body, Spirit

Today's training definitely gave me opportunities to branch out. I am stronger in mind, body, spirit after pushing myself. Here's what I accomplished.

Turkish Get-Up - 24 kg (53 lbs.) - 5 x 1 L, R
-Before today, I had never attempted a 24 kg TGU. I did some 16 kg arm bars and 1/2 get-ups. I wanted to make sure I had hip bridge deeply grooved before adding nearly 20 lbs. to the load.
-I focused on each small part of each movement. I felt like a TGU textbook. :-) I amazed myself. I put all the self-doubt out of my mind and did what I know. I know this move like never before.
-I felt like poetry in motion - like water flowing over rapids - powerful yet fluid.
-I want every TGU session to feel like this one today. I am branding today in my brain.

Snatches - 16 kg
9 L, R at the top of the minute for 10 minutes
immediately followed by
5 L, R at the top of the minute for 5 minutes
-At the 7 minute mark, I did 5 L, R instead of 9 L, R, so at minute 11, I did 9 L, R instead of 5 L, R. That means I still got in the prescribed number of reps (230).
-In 10 minutes, I got in 172 reps. In 11 minutes, 190. Last week I did 160 reps in 10 minutes and 172 in 11 minutes.

My heart rate was surprisingly low when I finished:
at finish - 144 bpm
1 min. - 120 bpm
2 min. - 110 bpm
3 min. - 102 bpm

I'm sure it was up around 165 at the 11 minute mark. I was really hurting!! As I said last week, when I make the 200 reps in 10 minutes, I'm throwing a party and you're all invited!! I will have to videotape it when I do so I have proof.

Honestly, I couldn't be happier with how my training went today. I've been struggling through some issues with my grip and military presses. Today overshadows those and gives me confidence. If I can do what I did today, I can accomplish those other tasks successful as well. I just need to keep focused and keep pushing myself.

To the Limit

I took my bent press to the limit today, and in doing so, I took my body to the limit. Powerful!

Bent Press - 24 kg - 4 x 3 L, R
-That 3rd rep took me to the limit of my physical capabilities. I had to squeeze that bell and fire my lats with all I had in me to complete the rep.
-It was grueling, but worth every second. When I put the bell down, I was smoked.
-Feeling that fire in my lat was amazing! I love being that in tune with my body.

After that hardcore practice I tried to do some suitcase deadlifts. Not happening. They were worse than when I started doing them 7 weeks ago. WTH?? I got downright torqued. I don't blow too often, but today I had it. Weights flying. Bar thrown on the rack. You get the picture. I had a little temper tantrum. I am leaking somewhere. I need a Z assessment. BRAD!!!!!

So, back to the drawing board for today's training. I sat down and pouted for a few minutes. What was planned, had to be scrapped. No more crabby pants!!

What could I do to work my grip?

Heavy swings, of course!

Swings - 24 kg - 300 reps
-I did a mixture of one-handed and two-handed. I did sets of 40. The 300 reps took me about 12 minutes, give or take. I didn't have gymboss to keep exact time.

Now, it's to the table! Pork tenderloin, broccoli, and green beans. Then, bath and bed. Tomorrow I will enjoy the pain that will most assuredly be present in my lats!

Friday's Training

Ended the week with military press, suitcase deadlifts, and pull-ups. Here's how it went.

Military Press - 16 kg - 4 x 1, 2, 3 L, R
-Right side is swell. PRE - 5
-Left side is coming along. PRE - 7. I still had to put in a little push when I'd get to the 3rd rep. I even broke down and got out the 12 kg and did 5 of those to groove the correct movement. I don't want to practice bad movement.

Suitcase Deadlifts - 100 lbs. - 5 x 1
-Right side is swell. PRE - 6
-Left side grip is still weak. I will say it's better than last week. PRE - 7

Pull-ups
1 black, 2 purple, 1 black, 2 purple, 3 purple
-Until I'm strong enough to do these with the black band consistently, I want to make sure I groove the proper movement. That's why I switched to the purple band. I'm actually quite please with my progress on the pull-up. I'm closer than I ever imagined I could be.

My weekend has begun, so I'll enjoy the rest. I'm sad that I can't be in Minneapolis/St. Paul watching the Tactical Strength Challenge at Brad's gym. I will just have to wait for the results to be posted. Next year, I'm there baby!!

Wednesday Wondering

In weakness do we find strength? Somebody reassure me. Anybody.

Today's training consisted of heavy TGUs and death snatches. My TGUs were not rock steady like they have been. Getting into the lunge was dicey. Perhaps my brain was not engaged. I may be distracted with the million things going on in my life. I'm usually very adept at tuning all that out and focusing on my training. I don't know.

Arm Bar to TGU - 20 KG
2 x 3 L, R
2 x 2 L, R
I did the arm bars separately after the 2 x 3s. Also, I had to put the bell down between reps 2 & 3. My wrists couldn't take it. Grrrrrrr!

Death Snatches - 16 kg
8 L, R every minute for 10 minutes - 160 reps
6 L, R every minute for 5 minutes - 60 reps
-These went exceptionally well. I tried a different approach that seemed to work. Usually I try to get my reps in as quickly as I can so I have 30 secs to rest between sets. Today I worked slow and steady. It took me 40-42 seconds to do the 16 reps, leaving me with less than 20 seconds to rest. However, I wasn't as winded, so it was easier to recover before Gymboss was beeping at me.
-Heart rate at the end of the 15 minutes - 146
-HR at 1 min. - 122
-HR at 2 min. - 108
-HR at 3 min. - 96

Tomorrow a newspaper reporter from the Sioux City Journal is coming to interview me about kettlebell training. If the story runs online, I will post a link. Word is getting around NW Iowa! Fun stuff, for sure!

Monday's Training

It felt great to get back after my training.

Bent Press - 24 kg - 4 x 2 L, R
-These are getting so much stronger. I felt invincible today.
PRE - 6 on right, 7 on left

Long Push Press - 20 kg - 4 x 3 L, R
-Yeah, I was supposed to use the 24 kg for fewer reps, but that didn't work. After several failed attempts, I switched to the 20 kg.
-Because I used the 20 kg (wimpie!) I made myself squat ass to grass to really work it.
PRE - 8

Pull-ups - Black Band - 4 x 1
-Not so good today. The last four inches were not happening. I should have switched to the purple band, but I was too stubborn.
-I finished with a dozen or so "arm shorteners."

Suitcase Deadlifts (one-handed deadlifts)
105 lbs. x 3 - Right hand
95 lbs. x 5 - Left hand
-Seriously, I am getting soooooo pissy about my left hand grip weakness. I figured it was better to do less weight for more reps on the left than it was to try and fail 3 times with a heavier weight. I need patience, I know.

Another session of ups and downs. I choose to focus on the ups. I know I am stronger than I was last week. Baby steps.

A Little Bit of DL

My last training session of the week was a short one. I didn't have much time, but I wanted to do something. So what is the logical thing to do? Deadlifts of course!!

Warm-up - 5 x 1 - 115 lbs.

Work Sets - 3 x 5 - 135 lbs.
-I did each set of 5 without walking away and resetting. I pulled. Release. Set. Pull. Release. x 5
-Not terribly heavy by any means, but I wanted to groove a proper DL pattern.

Pull-ups - black band - 3 x 1
Pull-ups - purple band - 2 x 3

Good end to my training week. I'm ready for this week. It's going to be my best in awhile. I can feel it!

Almost There

I'm getting closer to 200 16 kg (35 lbs.) snatches in 10 minutes, aka the SSST.

Today I did 160 in 10 minutes. I went 8 left, 8 right on the top of the minute for 10 minutes. Then I went 6 left, 6 right each minute for 5 minutes. Holy death snatch, batman! Seriously. When I hit 200 I will be throwing a party to celebrate. Stay tuned!

My heart rate was 152 immediately following that 15 minutes. I was at 124 at 1 minute; 112 at 2 minutes; 100 at 3 minutes.

I "warmed up" with 20 kg TGUs:
Arm Bar to a TGU - 2 x 3 L, R then 2 x 2 L, R

That 3rd rep was a killer! I focused on each movement in the TGU and tried to perform each part perfectly. I also paid close attention to my neck to make sure I wasn't straining or shrugging my shoulders. I'm really digging the TGU. I love how it carries over into every other drill. A good TGU makes every other movement better.

Get out there and do 5 minutes of heavy TGUs. Your body will thank you for it!

Monday on Sunday

Another crazy week ahead, so I had to do some training on Sunday. My body didn't know what to think! I had fun, though.

Bent Press - 24 kg - 7 x 1 L, R
-These were smooth and strong. I reduced the amount of time between sets. I'm trying to work harder so I can grow stronger.
PRE - 7

Long Push Press - 20 kg - 3 x 5 L, R
-Finally! I did 3 sets of long push presses. I knew I had it in me! This is the first time I've done all the sets. I usually switch to regular push presses after one set. (Long push presses have a squat before the push press.)
PRE - 8

Pull-ups - Purple Band - 4 x 2
-I used a narrow bar for these. The bar I usually use is thicker with foam wraps. I wanted to mix it up and use my grip differently, so I used a regular 45 lb. bar.
-Black band wasn't happening. WTH??? Purple was even tough.

Suitcase Deadlifts - 95 lbs. - 2 x 3 L, R
-On the right, these are not an issue. On the left, I struggle to hold the bar. I may have to forego these for awhile and work my grip. I should do some BU presses and TGUs as well as some oven mitt swings. Whadaya say Brad?

Okay - it's egg and slaw time. I'm so boring! I eat the same thing for lunch every day. Oh well! Keeps me on track and it's one less thing I have to think about. Plus, the food is about nutrition and fuel, not taste and entertainment. Food is fuel, not fun!

Frustrated on Friday

My training actually went pretty well today; however, I'm frustrated. Why? Because I still have weak points that I want to fix. They are keeping me from attaining my goals.

1. Military Press groove on the left
I know the movement pattern on the left is inefficient, yet I can't find the proper patterning. Help! I need an RKC!! I'll try to get a video of myself pressing and post it for critique. I'm just not sure when I'll get to that.
2. Grip Strength
The only thing keeping me from pulling higher weight in my suitcase deadlift is my grip. (If you aren't familiar with the suitcase deadlift, it is when you lift a bar and plates on one side of your body like you are picking up a suitcase. In a normal deadlift, you lift the bar and plates in front of you.) I cannot keep ahold of the bar in my left hand when I get over 100 pounds. Let me take that back. I can hold the bar for two reps at 105 lbs. but lose it at the 3rd. If that doesn't just p!$$ me off!

I don't want to complain and I don't want to psyche myself out over these two issues, BUT they are interfering with my progress and I just can't have it.

On to the good.................

Today's training looked like this:

Military Press - 16 kg - 4 x 1, 2, 3 L, R
-On the left, I had to clean the bell before each rep. By the 3rd rung of the 3rd set I had to add a little push to my press. I HATE THAT!!!!
-On the right I went 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3 straight MP Hardstyle.

Suitcase Deadlift - 105 lbs. - 5 x 1 L, R
-On the second rep, the clamp let loose and the weights fell off the bar. That sent my neck into a spasm. Scared the bejeebers out of me. I had to take a little break and regroup.
-I finished the 5 reps on the right. I did one more on the left at 105 and then had to drop down to 95 because of my left grip weakness.

Pull-ups
-I did two sets of 1 rep w/ the black band followed immediately by 2 reps of purple band.
-I could really feel that in my lats when I used that black band. That is the closest I've ever been to doing a pull-up.
-Uh, why didn't anyone tell me that the black band has almost no stretch to it? I'm pretty stoked that I did 2 reps with that black band. It made the purple feel like a trampoline.

So there you have it. The good, the bad, the ugly, and the amazing. All in one hour. Now I'm ready for a rest. I'm munching on some almonds thinking about what to eat for supper. Steak anyone?

Wednesday's Training

Today was another hardcore TGU and snatch session. Tough, but worth every grueling minute. I'm getting closer to every goal.

Turkish Get-Ups (TGU) - 20 kg (44 lbs.)
2 x 2 L, R
5 x 1 L, R
-I focused on making each part of every TGU precise. I wanted every move of my body to be perfect.
-I can tell it's been a few weeks since I did TGUs. My wrists were pretty aggravated.
PRE - 7

Snatches - 16 kg (35 lbs.)
8 L, R at the top of the minute for 8 minutes
6 L, R at the top of the minute for 5 minutes
-That equals 188 snatches in 13 minutes. I should have just gone one more minute and I would have had 200 snatches in 14 minutes.
-I have a feeling I will be doing 200 in 10 minutes in the not to distant future.
PRE - 8

Here's a few heart rate stats from my snatch session:
Resting HR - 53 bpm
At end of snatch session - 152
After 1 min. rest - 116
After 2 min. rest - 104

I'll check that each week to see how my conditioning is coming along. I actually have no idea if any those numbers are good. I'm using them as a baseline to chart my progress to 200 in 10 min.

Monday's Training

Whew! I've been meeting myself coming and going this week. Activities and meetings just keep piling up, and it's only Wednesday!

I did get in a training session Monday, so I need to log it here. I will train again today!

Bent Press - 24 kg (53 lbs.) - 6 x 1 L, R
-These got my blood pumping. I had just had a back off week, so doing these heavy presses felt awesome. My abs are sore again! Love that. Plus, I'm really seeing some great definition in my abs. I'd say I'm up to a four pack. lol
PRE - 7 on both sides

Push Press - 20 kg (44 lbs.) - 3 x 5 L, R
-Don't rant me Brad! (Is that like "Don't taze me Dude"?) I was supposed to do 3 x 6 L, R and I was supposed to do long push presses.
-I need a form check on the long push press. I can't find a groove on those. I feel like an elephant doing ballet. So, I just stick to the regular push press.
-I'm willing to use the 24 kg bell for those Brad if you want to torture me for my disobedience to the plan. ha!
PRE - 7

Pull-ups - Purple Band - 3 x 2 & 2 x 1
-I did these very slowly and focused on engaging my lats at the beginning.
-I also paid very close attention to my shoulders. No shrugging!
-I kept my body fully extended and my neck neutral.
PRE-7

That was all I had time for. The deadlifts will have to wait for another day. Duty called.

I'll post my training log for today later on this evening. Off to grade more papers!

Back After It

I will be getting back to my heavy press training today. I get to do twelve 24 kg (53 lbs) bent presses. Then 36 push presses with the 20 kg (44 lbs). If I have time, I will do a bunch of pullups and then some suitcase deadlifts.


Time is short for me today, so I will probably do my deadlifts on Tuesday (tomorrow).


I have to congratulate my little kettlebell victim Jake for making it to the state AAU wrestling championship in Iowa. He's enjoying the pain!! Way to go Jake for wrestling hard through all of your matches. Have fun in Des Moines!

Last day of spring break. I spent two days driving and in meetings. My neck is screaming at me. I'll probably make a trip to my favorite chiropractor Krista this morning. Then I'll grade some papers, finally. There may be a light kettlebell session in store, but I'll see how my neck feels.

Have you been keeping up with Brad's 13 Fat-Loss Industry Lies? He's been posting a video explanation of each one on his blog @ http://www.bradrants.com/. He also has a written report you can download. This is great information.

And, don't forget about Grip-n-Rip 2.0 at Brad's gym on April 5. If you want to increase your strength and get advice from two of the most knowledgeable men I know - Brad Nelson and Adam Glass - you need to get signed up. It was definitely a turning point for my training. I put up a 24 kg bent press for the first time ever as well as a 20 kg TGU. Now these are my regular training weights.

Grip-n-Rip re-energized me. Plus it was fun! Think about being part of it the second time around.

Spring "not such a" Break

It's not spring break. It's kettlebell break!

I'm actually on spring break from the college, and while hundreds of thousands of college students take over beaches of warm shores, I am stuck in the frozen tundra of hell, I mean Iowa. However, I have been having my own special brand of fun: a kettlebell bonanza! In fact, I have been doing so many things kettlebell that I haven't made any progress on grading the mountain of papers looming in front of me.


On Thursday I trained a 10 year old football player/wrestler.


On Friday, I got to see Corey Howard's Results Personal Training facility in Sioux Falls. He had a sloshpipe that he let me try out. That was so cool and fun and tough! (Corey trains Miss South Dakota and he will be taking the RKC soon. He has a blog if you want to check it out - http://www.coreyhoward.com/.)


Monday I taught a high school PE class; Tuesday (today) I taught another high school PE class. All of these high schoolers are newbies, but they all caught on fast. I even took them through a swing workout with Mr. Gymboss. They enjoyed the pain!


Then, this afternoon I trained a high school football player, Bret. He is a junior and wants to go into his senior year strong and fast. I think he was blown away by the intensity of kbs as well as the way it works your entire body. Bret's strength coach Kory is a friend of mine and he even worked along with Bret. Actually, Kory is the one that encouraged Bret to give kbs a try.


I have been having a blast on my kettlebell break. I wish my break could last forever so that I could just continue to teach kbs. It would be awesome to not have to grade papers for awhile. A sabbatical from my English position. That's what I need! Too bad kettlebell research doesn't count toward English scholarship. Shoot a pickle!


Oh well. I'll just keep RKCing on the side. It is a fun change of pace and keeps me fresh with my teaching and diagnostic skills. Teaching English pays the bills; training with and teaching kbs keeps me sane!

It's All Good

My cold is pretty much done. I took some Alka-Seltzer cold on Saturday night, went to bed insanely early for a Saturday (10:00 pm NEW time = 9:00 pm old time), took a good nap on Sunday afternoon, and drank water, water, tea, water, tea, water all weekend.

This morning, I woke up feeling much better. I'm glad that I only resorted to an OTC medicine once. I try to stay away from medication as much as possible. Instead I eat organic, whole foods as much as possible, and I've eliminated almost everything processed.

Almost everything. I still can't get over my craving for chocolate after I eat a meal. And, I still like a vanilla wafer (or 5) with my tea. Grrrrrr! I've got to get a grip, seriously!

This morning I did a nice light workout with a group of high schoolers. Our high school received a set of kbs in a PE grant, so I went in and worked with a group this morning. I'll get another group tomorrow. I'm also working with a 10 year old wrestler/football player. I really enjoy working with youth and kbs. They catch on quickly and work hard all while they are giving me grief. I love it!

Oh Crud!

Here is it, March 7, a good four months into winter here in Iowa. I haven't had as much as a sniffle all winter. Everyone at work has had the flu and respiratory viruses. The kids at the elementary schools have been passing strep throat around like a tray of cookies. My kids - healthy. Nothing. Nada.

A few weeks ago, Conner (my son) had a quick bout of throwing up. He never had a temp. He felt fine after 12 hours. Today, my daughter Lauren has that same thing. She is so ticked off. It is so funny how she is literally mad about being sick. She doesn't really want us to baby her. She just wants it gone.

My head has stuffed up. I am living with my head in a pressure chamber. It's not so bad, but I'm being a bit of baby since I haven't been sick in so long. I'm betting that it'll be gone quickly. I am, however, too drained to attempt my deadlifts, military presses, and pullups. I think I'll just rest. That means no training updates for awhile. :-(

Oh well. Probably time for a back off week anyway. I hope all of you are staying healthy. Have a great weekend!

Whoa Baby

What a workout today! I made it through everything with gas in the tank. I've actually been getting enough sleep this week. Here's what I did:

Arm Bar to TGU - 20 kg (44 lbs.)
2 x 2 L, R
4 x 1 L, R
I did 16 TGUs in all.
That first set of 2 and 2 was a killer. My body needed to get accustomed to that weight. After that, I was strong and steady.
PRE - 8

Snatches - 16 kg (35 lbs.)
7 L, 7 R on the top of the minute for 12 minutes
4 L, 4 R on the top of the minute for 8 minutes
PRE - 9

That was 20 minutes of intense work. This type of snatching is much harder than MV02 at a 15:15 cadence. That's probably because, for one, I use a 12 kg bell for MV02. Second, I work for 15 seconds at a time with MV02 versus 30 seconds for this top of the minute snatching. You'd think once you get to the 4 and 4 that you'd be home free. Wrong.

I kept focused and pushed through it. It felt so amazing when I was done. I love that feeling. It's what keeps me coming back.

Monday Fun

Mondays are my heavy push/press days. It usually takes me 50 minutes or so to do this training. Today it took over an hour. Brad added extra reps to most of my sets. It is surprising how much that affects the workload, especially when doing heavy work. My neck and traps are screaming at me tonight.

Heavy Bent Press

24kg / 6x1 L, R - Awesome work on these. Fun, fun, fun.

20kg / 2x3 L, R - These felt tougher than the 24 kg because of the third rep. That was kind of the theme of the day.

Long Push Press - 20kg - 5x5 L, R

-I did one set of 5 L, R and then cut back to 5 reps. That 5th rep was too much on my neck/trap. I need to do a long Z Health session before bed tonight.

Pull-ups - Purple band - 2x2 and 4x1

-These went well. I did each rep slow and made sure I kept my body stretched out and started from a dead hang.

Suitcase Deadlifts - 95 lbs. - 5x3 L, R

-My grip felt more secure today. I have to say, however, that the third rep made the session a lot more challenging. I ended up only doing 4 sets of 3. I was done.

I'm pleased with my work today. I can definitely tell I'm stronger than I was a month ago. I'm thinking that I will take a back off week next week. I've been going hard for 5 weeks. I need to let my body recoup. I will keep my focus and intensity throughout this week. I plan to finish strong again.

Finishing Strong

I finished the week strong, which is a great confidence boost. I'm really looking forward to Monday to see what I can accomplish. I will take the weekend to rest up and then watch out! I'm feeling a goal being accomplished.

Today was military press, deadlifts, and pullups.

Military Press - 16 kg (35 lbs.) - 3 x 1, 2, 3

-Right side was easy up. Strict MP, good tension. HARDSTYLE!

-Left side was easy up on rung 1. I had to clean and press the 2s and 3s. BUT, that is a definite improvement since last week when I had to put a little push into my press.

Suitcase Deadlift - 100 lbs. - 5 x 1 L, R

-Okay, weird experience today with these. The LEFT was easier than the right. Huh? My right grip was weak today. Huh? My left grip was rock solid. Go figure. It must be all in my head. Good grief; I'm a headcase!

Pullups - Purple Band - 3 x 2

-In between sets I did "arm shorteners" to imprint that lat fire.

-The pullups were easier than they were on Monday. That's a boost for me. I feel that I will actually be able to do a pullup in my lifetime. Hopefully while I'm still in my 30s! How cool would it be to go into my 40s able to do pullups. I think my daughter would think I'm a rock star. I soooooo have to accomplish this!

I can hardly believe it, but I have nothing planned for the weekend. The weather is iffy (could snow a bunch), so I'll just sit tight and see what each day brings. It'll be nice to let my brain relax along with my body.

Just Plain Tuckered Out

I'm not getting enough sleep, obviously. By the time I was done teaching today I needed a nap. Beings there was no way I was going to get a nap, I did the next best thing - TGUs!!

Really, I wasn't that excited about TGUs today. The 16 kg (35 lbs) felt like 60. I did all my reps and stayed focused; however, that was all I had to give. My CNS threw in the towel.

Arm Bar to TGU
-20 kg - 5 x 1 L, R
-16 kg - 2 x 3 L, R

I still love the arm bars and the heavy TGUs. Now I can't wait for next Wednesay to give em another go.

If you've been following my training, you know that on Wednesday I am supposed to do a killer snatch session after the TGUs. I will live to snatch another day. Tomorrow will be that day.

I also have my last session of my beginner kettlebell class tomorrow. sniff, sniff My first official class of victims was so much fun. I learned a lot about teaching from them. I have to say, though, they did NOT share my love of the TGU. Maybe some day they will appreciate it as I do now. A girl can dream, can't she!?!

Push & Pull

Work together in perfect harmony. I'm still working hard toward my goals. This afternoon I had focus and drive.

Bent Press - 24 kg (53 lbs.) - 4 x 1 L, R
-All good baby!
PRE - 8

Bent Press - 20 kg (44 lbs.) - 3 x 2 L, R
-Snap!
PRE - 5

Long Push Press - 20 kg - 5 x 4 L, R
-I really detest these torture devices. It's not the pressing; it's the squatting. I do them because they will get me where I need to be. Perhaps one day I'll enjoy them like I do the TGU (which I detested until a month ago).
PRE - 8

Suitcase Deadlifts - 95 lbs. - 5 x 2 L, R
-Right side was no prob, bob. I think another 15 lbs. would be in order.
-That bleepin left grip is holding me back. I never dropped the bar; however, it was close. The right side is so smooth and strong. I want that for the left too. Just keep pulling, pulling, pulling. I hesitate to add much more grip work to my training since my thumbs have been irritated from all the heavy training. Any advice anyone? Adam???!!
PRE - 7

Pull-ups - Purple Band - 3 x 2
-I have two words: three inches.
-Nuff said.
PRE - 9

My protein cravings have subsided for the time being. I have increased my intake at noon significantly. I'll have another egg, a chicken breast, or some steak. If only I could get rid of my chocolate cravings. ;-)