It Just Keeps Getting Better

Moved more weight than I did last Wednesday........again. Do I sound like a broken record? :)

Stiff Leg Deadlifts - two 24 kg bells - 6 reps
Dbl Jerks - two 16 kg bells - 6 reps
6 Rounds
Rest 20 seconds between drills
RPE - 8
-Last week I did single 28 kg stiff leg deadlifts. This week I nearly doubled the weight. How crazy is that?

Finishing Circuit - 5 Rounds
Mountain Climbers - 60 reps
Burpees - 15 reps
Swings - 28 kg - 15 reps
5 Rounds
Do each drill back-to-back
RPE - 7

Somebody Stop Me! Not Really

My training is really on a roll. When I compare last Monday's training to today's, it is a little overwhelming to realize how much more weight I'm moving around with ease (relatively). I've never made progress this fast.

Circuit - 8 Rounds
Dbl Cleans - two 16 kgs - 8 reps
Dbl Clean & Press - two 12 kgs - 6 reps
Dbl Squat - two 12 kgs - 5 reps
20 seconds rest between drills and rounds
RPE - 8
-My cleans and C & P tested well, so I did those as scheduled. The squats tested better with a narrow stance, so that's what I did.
-Last week I did this same circuit for 6 rounds. When I saw that Brad wanted me to do 8 rounds, I was skeptical. When I got going, each round got better.

I finished with a little snatching - 160 reps in 10 minutes is all.

Snatches - 16 kg - 10 x 8 L, R
Rest 30 seconds between sets
RPE - 8
-Last week I did 15 rounds of 12 L, R w/ the 12 kg bell. It's hard to compare the two sessions. However, the 12 kg bells have a tendency to cause more problems with my hands. I think it's because the handle isn't as thick as on the 16 kg and I end up gripping more with my hand than with my fingers.

Friday's Training

More gains this week. Biofeedback Rocks! I anticipate every training session to see my progress from the previous week. Every week I move more weight, either more sets, more reps, or more weight. My mobility keeps improving as well.

Circuit 1 - 6 Rounds
Dbl Deadlift - two 24 kg bells - 8 reps
Push Press - 16 kg - 6 reps
RPE - 8
-The deadlifts were solid.
-The push presses got better with every set. I really focused on the squat and it made a huge difference.

Circuit 2 - 6 Rounds
Snatches - 16 kg - 8 L, R
Rest 20 seconds
Double Swings - two 12 kgs - 10 reps
Rest 30 seconds
RPE - 7
-This took me 9:45 to complete. I tried a wider stance for the snatches today to see how my hips would respond. Thumbs up.

Wednesday's Training

Pretty straight-forward training today. The one thing I noticed was how free my hips felt during all the drills. I've finally got mobility in those joints. Now, to keep them moving and getting stronger.

Circuit #1 - 6 Rounds
Stiff Leg Deadlifts - 28 kg - 8 reps
Dbl Jerks - 16 kgs - 6 reps
Rest 20 seconds between drills
RPE - 7
-The stiff leg DLs tested well and were effortless. I need to get a larger bell. The 28 kg (62 lbs) is my largest bell.

Circuit #2 - 5 Rounds
Mountain Climbers - 60 reps
Burpees - 15 reps
Swings - 28 kgs - 15 reps
Back-to-back
Rest 20 seconds between rounds
RPE - 8
-This is good for what ails yah! Gets the blood pumping.

Guess What?

I'm home again because of a winter storm. Shocking, isn't it? What is this, the third week in a row that the college has been closed due to weather? Sheesh! Well, at least I can still do my training. The bonus? I'm getting over my disdain for training at home.

To begin, I tested the drills I was scheduled to do today: Double cleans, double clean and press, double squats. They all test very well.

Circuit - 6 rounds
A-Dbl Clean - two 16 kg bells - 8 reps
B-Dbl Clean & Press - two 12 kg bells - 6 reps
C -Dbl Squat - two 12 kg bells - 5 reps
Rest 20 seconds between drills, 1 min. between rounds
RPE - 7
-I am very satisfied with this circuit. Last week I only did 5 rounds and the C&P was a challenge. This week - whoosh! I tested my drills with the toe touch after each one and each tested well throughout.

Snatches - 12 kg - 15 x 12 L, R
20 seconds rest between sets
RPE - 8
-Whew! It's too hot in the house for this many snatches. My hands were sweating something fierce, which made it a challenge to keep the callouses from blistering. I survived though. I've been taught well about how to grip, or not grip, the bell.

Can't wait to heat up my chili, make a cup of tea, and snuggle in for the evening. What's on tv tonight?

Biofeedback Feedback

I've been using biofeedback this week to guide my training. Here's my feedback from today's biofeedback training. :)

Double KB Deadlifts tested well. I had no hip issues during the deadlift portion of my training. It was amazing. I pulled with ease.

For pressing, I first tested push presses. No good. I then tested double military presses. Good.

Circuit 1 - 6 Rounds
Double KB DLs - two 24 kgs - 6 reps
Double KB MP - two 12 kgs - 6 reps
RPE - 7

I finished my session with a snatch and swing circuit. My training plan had me resting 30 seconds between snatches and swings, but that didn't seem challenging enough, so I adjusted the rest time to increase intensity. I gotta get my 20 calories/minute burn!!!

(See the ACE study regarding VO2 Max snatches if you don't know what I'm talking about.) Here's the link: http://www.prweb.com/releases/2010/01/prweb3486484.htm

Circuit 2 - 5 rounds
Snatches - 16 kg - 8 L, R
rest 10 seconds
Double Swings - two 12 kgs - 10 reps
rest 25 seconds
RPE - 7

I am blown away by how good my hips have felt this week, especially today. Usually, they get pretty jacked during training. Between my Zscription and the biofeedback training, I think I'm making some progress.

PS - 2 weeks to Grip-n-Rip!!!!

Improvising

My heavy artillery (meaning my 24 and 28 kg bells) are locked up at the gym in Sheldon where I work. However, I am not driving 20 miles to train when the roads are ice covered. Soooooooo

I made do! And, if I may say so myself, I made do quite well.

Circuit - 6 Rounds
A-Stiff Leg Deadlifts - two 12 kgs - 10 reps
B -Jerks - two 12 kgs - 10 reps
20 seconds rest between drills
RPE - 6
- I was supposed to use a 28 kg for the deadlifts and do fewer reps. The two 12 kg bells felt good for more reps.

Circuit - 5 Rounds
A-Mountain Climbers - 60 reps
B-Burpees - 15 reps
C-Swings - two 12 kgs - 15 reps
No rest between drills, 20 seconds between rounds
RPE - 8
-Doing the drills back to back cranked up the RPE. Love it!

Crazy Good

My training today was crazy good. I'm seeing gains from last week. It's mind boggling!

Doubles Circuit - 5 Rounds
Dbl Cleans - 16 kgs - 8 reps
Dbl Clean and Press - 12 kgs - 6 reps
Dbl Squat - 12 kgs - 5 reps
Rest 1 minute between rounds
RPE - 7
-When I finished, I looked at last Monday's log and saw that I wrote the following: "5th rep of double clean & press was weak." Well today, all 6 reps were strong. I can feel the difference in one week. Crazy!

Snatches - 12 kg -12 x 12 L, R
Rest 20 seconds between sets
RPE - 8
-Sweaty, sweaty, but oh so good.

Hello Hamstrings

It's been too long since we've hooked up. Back to deadlifts this week, so I'm feeling the hammies. That's a good thing, actually.

Double KB Deadlift - 24 kgs - 6 reps
Push Press - 16 kg L, 20 kg R - 6 reps
5 rounds
RPE - 7
-I was scheduled to do the push presses with the 20 kg on both sides. I did the first round on the left and knew it was too much, so I switched over to the 16 on the left. That didn't sit well with me. I'm ticked that I couldn't handle the 20 on the left. Fuel for my fire.

I've got a fever and the only prescription is more kettlebell! Paging Dr. Nelson. Dr. Brad Nelson. I need a script. Z-script.

Snatches - 16 kg - 8 L, R
Double Swings - 12 kgs - 10 reps
5 rounds
30 seconds rest between drills
RPE - 7
-This was fun and made me sweat!

Dead Jerks

I mean deadlifts and jerks, the lifts:

Stiff Leg Deadlifts - 28 kg - 8 reps
Jerks - two 12 kg - 8 reps
5 rounds, rest 20 seconds between drills
RPE - 6

Mountain Climbers - 50 reps
Burpees - 10 reps
Swings - 24 kg - 15 reps
5 rounds - 10 seconds rest between drills
RPE - 6

On the first set of drills, I kept testing my biofeedback and it kept getting better. My body was loving the deadlifts. I am feeling them today, too!

I am happy to report that the jerks went down without incident (no black eye)! (:

I was supposed to rest 20 seconds between drills on the second set of drills, but I lessened it to push myself. Unfortunately, I never did break a sweat. (Shhhhhh! Don't tell Brad!)

Doubles Circuit

Today I had the pleasure of using doubles:

Double Clean - 16 kgs - 5 reps
rest 20 seconds
Double Clean & Press - 12 kgs - 5 reps
rest 20 seconds
Double Snatch - 12 kgs - 5 reps
rest 20 seconds
5 Rounds
RPE - 6
-Everything felt relatively easy except for the presses. Three weeks to Grip n Rip to get some major overhauling of my pressing technique. Something's off in my movement pattern and it has been for a long time. I should be able to press two 12 kg bells up like they're gallons of milk. Seriously.

I finished off my training with some snatches - 192 to be exact.

Snatches - 12 kg - 12 x 8 L, R
rest 20 seconds between sets
RPE - 7
-This took me 9:50 to complete. Not bad.

My hips feel better every day. On Sunday I was able to practice many R-Phase drills as well as my Zscription. I still have some practice to do tonight. Love the Z!!!

Hip Journey

I'm still on my journey to healing my hips so I can get stronger. This morning I had a daunting task ahead of me - 25 rounds of double kb clean, squat, push press. Monday I did 20 rounds. How was I going to do this?

Step one: Zscription
Step two: Quiet my negative thoughts and think positively
Step three: Biofeedback baseline ROM
Step four: Plan Z drills for the journey
Step five: Commence

For me, it's a lot about the brain. Having the mental preparation was key today.

Dbl KB Clean, Squat, Push Press - 12 kg bells
2 reps/minute for 25 rounds
RPE - 8
-There were tough rounds in there, but I did not give up. I stuck to my plan. In fact, the reps at the end felt better than the first ones.

Snatches - 16 kg - 10 x 7 L, R
30 seconds rest between sets
RPE - 6
-This took me a hair over 10 minutes. I suppose I need to speed up a bit so that I am below 10 minutes for 140 snatches. I'm not going to stress though. I need to ensure my reps are perfect and that I'm engaging my hips appropriately.

Time for some protein and a shower. It's -25 degrees this morning. I think I'll stay inside until it gets closer to 0!

A Blizzard of Training

So far in the new year, I've been at my job for 4 hours. (To be fair, Wednesday was my first day back after Christmas break.) The college closed at noon Wednesday and is closed today. Maybe tomorrow I'll get to work. Oh well, I'm getting a lot accomplished at home. That includes my training, biofeedback, and Zscription.

Unfortunately, I've also got a sinus infection that is giving me the mopes. Think basset hound eyes and droopy ears. That's how I feel. What did I do about it? Train, of course!

Mini Circuit #1 - 8 Rounds
Mountain Climbers - 60 reps
Swings - 24 kg (53 lbs) - 20 reps
20 seconds rest
RPE - 5
-Obviously this circuit was good for me since I did 8 rounds even though I was only scheduled for 5.

Mini Circuit #2 - 5 Rounds
Burpees - 15 reps
High Pulls - 12kg (26 lbs) - 12 L, R
20 seconds rest
RPE - 6

TGUs - 16 kg (35 lbs) - 5 x 3 L, R
RPE - 7
-These took me a little longer than usual. My hips were "jacking up" a bit by the third rep. I did Z between sets which helped. Now I'm sitting here with twitchy hips. That's about the only way I know how to describe what's going on when a joint is jacked. I have a sensation of twitchiness inside the joint. It doesn't hurt; it just feels like butterflies fluttering. Weird, huh?

Monday's Training

Double Clean, Squat, Push Press - 12 kg bells
2/minute for 20 minutes
RPE - 6
-This gave me plenty of rest. Dare I say too much? I've been having trouble with the third rep jacking my hips. Doing two kept my reps perfect. I checked my ROM often and found it consistent throughout.

Snatches - 12 kg - 12 x 8 L, R
20 seconds rest between sets
RPE - 6

I did more of my Zscription and I can really feel an improvement, especially when I train. I wish I could explain what Z Health does for a person, but it is one of those things that you have to experience to understand, I guess.

First Session of 2010

My first training of the new year felt amazing.

Mini Circuit #1 -5 Rounds
Mountain Climbers - 60 reps
Swings - 24 kg - 20 reps
Rest 20 seconds
RPE - 5

Mini Circuit #2 - 5 Rounds
Burpees - 12 reps
High Pulls - 12 kg - 12 L, R
Rest 20 seconds
RPE - 5

TGUs - 16 kg - 5 x 3 L, R
RPE - 7

I can't wait to see what this week brings in my training. My hips feel so much better already. They didn't even get jacked during this workout. Usually they do. Progress!

Wednesday's Training

I'm doing my new Z Health religiously. I'm doing my biofeedback religiously. I am making progress toward finding answers while simultaneously learning about my physical self. Crazy good stuff going on in NW Iowa.

Double Clean, Squat. Push Press- 12 kg bells - 3 / min.
-15 minutes
-I kept checking my ROM. At set 8, my hips got jacked. At the 15 minute mark, my ROM was horrible. Time to stop.

Snatches - 16 kg - 10 x 6 L, R
Rest 30 seconds between sets.
-This took me 7:56 to do. I didn't rest 30 seconds between sets, though. At first I rested 15 seconds and then increased to 20 and finally 25 between the last couple sets. I know it's not a race, but I want a baseline for next time. I also wanted to get my HR up.

Monday's Training

Mini Circuit #1 - 5 Rounds
Mountain Climbers - 60 reps
Swings - 24 kg - 20 reps
Rest 20 seconds
RPE - 5

Mini Circuit #2 - 5 Rounds
Burpees - 12 reps
High Pulls - 12 L, R
Rest 20 seconds
RPE - 5

TGU - 16 kg - 5 x 3 L, R
RPE - 7

My hips were jacked through the entire workout, especially the first circuit. I kept testing my ROM and found that each round actually improved. Before I did the TGUs I did my Zscription. The last set of TGUs was probably my best. That seemed strange.

Today's Training

Shoveling through 4 foot drifts for 1 hour.

Snatches - 16 kg - 10 x 6 L, R - 30 secs rest b/n sets

That should have burned off my pumpkin pie!

More veggies today - romaine lettuce, cauliflower, carrots. I'm getting back to regular eating. December 24 & 25 consisted of my mother trying to force something else into my mouth every 15 minutes. Gotta love my mom!

White Christmas Work Out

We've received about 5 inches of snow so far in NW Iowa with 10-12 inches more predicted by Saturday. Love it! Only because I don't have to travel in it. I wish everyone could be at their holiday destinations safely.

Mini Circuit #1 - 5 Rounds
Mountain Climbers - 60 reps
Swings - 24 kg (53 lbs.) - 20 reps
20 seconds rest
RPE - 5 (Good warm up.)

Mini Circuit #2 - 5 Rounds
Burpees - 12 reps
High Pulls - 12 kgs - 12 L, R
20 seconds rest
RPE - 6

TGUs - 12 kg - 5 x 4 L, R
RPE - 7

I dubbed the TGUs the "Turkey Get Ups" in honor of the wild turkey my brother shot on his land and brought home for lunch today. Yummy! Oh, and my mom made lima bean/broccoli bake. My dad and I LOVE that.

I did my biofeedback testing before each drill and during to make sure it was okay w/ my body to keep going. I got the best response from the TGUs, even though that last rep jacked my hips. I'd test and felt great.

I also did my new Z for my hips. This is the first time I've really felt movement in the hip joint, way up in the heart of the joint.

My coffee is done brewing. I'm going to grab a cup, hit the shower, and then walk down the block to my parents house for the first of my Christmas gatherings. Merry Christmas everyone! Thank you for the gift of your friendship and support!

Education

I am thankful for all the opportunities I have to learn about myself. That is the best education. Today I had one of those opportunities with my trainer and a great teacher - Brad Nelson.

"What do you want to work on today?" Brad casually asked when I walked in today.

Well, let me see. I would like to work on NOT putting the food that keeps me overweight (like cheese and crackers) in my pie hole. I would like to work on eliminating negative thoughts about myself. I would like to do a pullup and a pistol and, while we're at it, I would like to press the 24 kg bell five times please.

"Why do you want to lose more weight?"
"Why do you eat those things when they keep you from hitting your goal weight?"
"Why do you want to do a pullup and a pistol and big press?"

Seriously, you're going to make me think? Just fix me!

First, Brad did "fix me." He watched me squat. I tested it with biofeedback. I did some Z drills for my hips and tested again. It is better, and now I have an arsenal of Z drills I can work on for my hips, wrists, and feet.

I also have a whole new way of approaching my training. It's pretty exciting for a cerebral person like me. I actually like to think about my training. I'm going to get that chance every time I train. If you've been following Adam Glass lately, you know exactly what I'll be doing. You can check his website and see what he's doing with biofeedback here: http://www.adamtglass.blogspot.com/

[BTW- I can't wait for Grip n Rip (http://www.bradrants.com/gripnrip.php). Brad and Adam will be teaching participants about this type of training and listening to your body. It's going to be transforming.]

After working on squats, we moved to pullups. That work was good as well. This is when the real education happened. Brad started asking me the questions. I still don't have the answers to most of them, but I know when I find the answer, I will change my thoughts and behaviors. I need to unlock the gates to the walls standing between me and my potential.

In the process, I will learn even more about myself. It's tough work, but worth it.

At the end of our session, Brad did my body composition. I'm down nearly 3% bodyfat since June, but I weigh virtually the same. What a fantastic surprise that was. I only have 2% to go to meet my goal. I learned that the scale isn't everything. During these past few months I've been building new muscle and eliminating fat. My training worked. Plain and simple.

Get busy living - which means get busy learning!

Monday Training

Got it done by 10:30 am and at home. What is wrong with me? :)

Double Clean, Squat, Press - two 12 kg kbs - 3/ min. for 15 min.
-These were better today than on Friday and that's all I have to say about them.
-Well, except that my hips are killing me again. Oh, and that I'm hoping my training with Brad tomorrow will give me some direction for improving my glute fire on the squats.
RPE - 8

Snatches - 12 kg - 12 x 11 L, R
30 seconds rest between sets
-This was a good heart pumper again. I feel like my conditioning is improving again since being sick.
RPE - 7

I'm hitting the road for St. Paul before I get caught in a blizzard. The weather forecast keeps changing. I'm through listening to it. I'm just going.

Friday Training

Snatches - 12 kg - 12x 11 L, R
Rest 30 seconds between sets
RPE - 7

Double Clean, Squat, Press - 5 x 1, 2, 3 (ladder)
RPE - 7

I decided to do a ladder for the clean, squat, press sequence. I know I didn't do the number of reps I was supposed to. However, these were good reps. Every rep was focused. I think it's more important to do each rep perfectly at this point than to crank out a lot of reps that are less than perfect.

I'm happy tonight. I'm on Christmas break from the college. Two and a half weeks without papers to grade. Ahhhhhh!!

Don't Faint - I Trained

It's only been a week since my last training session. Sheesh!

Mini-Circuit #1 - 4 Rounds
Mountain Climbers - 60
Swings - 24 kg - 20 reps
Rest 20 seconds
RPE - 6

Mini-Circuit #2 - 4 Rounds
Burpees - 12
High Pulls - 12 kg - 12 L, R
Rest 20 seconds
RPE - 6

TGUs - 16 kg - 5 x 2 L, R
RPE - 6

I was scheduled to do heavier loads than this, but obviously, I wasn't going to be able to do that after being sick so long. The mini-circuits went quite well. When I got to the TGUs, I had to eliminate a rep from each set. (I was supposed to do 5 x 3.) I was pretty drained, but I made myself keep going and only allowed myself a minute of rest between sets.

It felt great to be back at it. I don't think I lost too terribly much strength. Now I need the strength to finish grading papers and essay exams. I only have 1.5 days to complete it all and submit final grades. The joys of being a writing professor. :)

No Training in Site

I'm hoping that I'll be well soon, at least well enough to do a little training tomorrow or Wednesday. I'm not sick, sick, but I'm not able to eat much yet. Every time I eat, I feel nauseous and get a stomach ache.

I keep the fluids coming. I've also been able to drink an Advocare shake in the morning, so I'm getting some protein. I did eat two meals on Sunday, but I was miserable last night and all day today.

This better be done tomorrow. I'm sick of it.

On the positive side, I haven't been eating any of the Christmas goodies that invade work and family gatherings. Gotta find the bright spot. Happy Monday!

I Spoke Too Soon

I was having a great snow day yesterday. My training went great; the kids were home; I got to relax. Then about 3:30 I started feeling a bit queasy. No biggie; I'll just sit for awhile. At 5:00 Barf Fest 2009 got underway.

I haven't had the stomach flu for years, literally. I made up for it yesterday. Every 15 minutes for four hours I was talking to the toilet. TMI, I know! Unfortunately, the barfing was the easy part of my ordeal.

If you check out my previous few posts, you'll see that I am having trouble with my squats. They are pretty sticky in one particular spot. My new round of training has me doing TGUs and double squats on alternating days, so my hips, butt, inner thighs are all getting a pretty good workout. In fact, they are quite sore. Because of this, last night I wasn't able to get any sleep. I could not find a location or position where the soreness was alleviated. That sucked eggs!

This morning I iced my hips and butt and did a bunch of Z Health, so it's better, but it's really ticking me off that THAT is what kept me from sleeping.

So there is another chapter in the saga of my life. Never a dull moment in my life, no-sir-ee Bob. I'm rehydrating today and hoping to grade the papers I was going to grade yesterday. Sigh!

Snow Day, Good Day

Iowa is snowed under, so no work, no school for the kids. What is there to do? My kettlebell training of course! I avoid training at home because I have a hard time staying focused. Today, however, my mind and body were totally into the home training. I feel GRRRRREAAAATT!!!

Double Clean to Squat to Double Press - 12 kg bells
3 reps / minute for 18 minutes
-My squats were less sticky today. My hips are feeling the loaded stretch from the deep squat, though! Good stuff!
RPE - 7

Snatches - 12 kg - 12 x 10 L, R
20 seconds rest between sets
-20 seconds goes fast. I had to slow down so that it took me about 45 seconds to do the snatches. The 35-40 second pace would have killed me! Okay, not killed me, but left me panting on the floor, for sure. :P
RPE - 8

Now I'm going to have a couple eggs and some broccoli. Then I have some research papers I need to grade. No rest, no rest. Get busy living........

Good Day Monday

My training got cranked up a notch. I was out there and lovin it! (Thinly veiled Seinfeld reference.)

Mini Circuit #1 - 4 Rounds
Mountain Climbers - 60 reps
Swings - 24 kg (53 lbs) - 20 reps
Rest 20 seconds
-Great warm up. My blood was pumping after this circuit, especially since I was not allowed to rest between drills, just between rounds.
RPE - 6

Mini Circuit #2 - 4 Rounds
Burpees - 12 reps
High Pulls - 12 kg (26 lbs) - 12 L, R
Rest 20 seconds
-Another heart pumping circuit.
RPE - 7

TGUs - 16 kg (35 lbs) - 5 x 3 L, R
-No balance issues today. 30 getups that were solid.
RPE - 7

Don't you just love it when you finish up training and feel better than when you started? That's how I felt today. I felt amazing. Powerful. Good day Monday!

Friday, December 4

Here's a quick post on today's training.

Snatches - 12 kg - 10 L, R - rest 30 seconds
10 Rounds
RPE - 6

Double Clean to Squat to Push Press - two 12 kg bells
3 reps at the top of the minute for 18 minutes
RPE - 7

The squats are still sticky. Two weeks until I see Brad and can get a Z-scription. I need it, BAD!!

Or, should I say B-RAD?!?

Training - December 2

Mini-Circuit 1
A: Mountain Climbers - 50 reps
B: Swings - 24 kg (53 lbs) - 15 reps
4 Rounds
-I was supposed to rest 20 seconds between each drill, but I just went right through without resting. This took me about 5 minutes and was a good warmup.
RPE - 5

Mini-Circuit 2
A: Burpees - 10 reps
B: High Pulls - 12 kg - 10 L, R
4 Rounds
-As above, I was supposed to rest 20 seconds between drills. Instead I did the burpees and high pulls without resting. Then I rested 20 seconds between rounds.
RPE - 5

TGUs - 16 kg - 4 x 3 L, R
-I finished up with 24 getups. It was actually a bit awkward to use a kettlebell. I have been doing TGUs with a 35 lb. plate and holding it like a waiter holds a tray of food. It took me two sets to get my balance with the kb. After that, I was golden.
RPE - 7

So far, I'm liking the new cycle of training.

Let the Fun Begin

It's always exciting to start a new cycle of training. I can't wait to be finished teaching my classes so I can get to gym and try out my new training. The anticipation about kills me. I want to find out how challenging it is and how my body will react. I just get giddy!

So, here's what I got to try out today:

Double Clean to Squat to Push Press - 12 kgs (26 lbs. each)
-3 reps/ minute for 15 minutes.
-The squat portion was a challenge. The cleans are easy, shmeazy. The presses are as well. I have a definite sticky point in the squat. It's my big toes. I keep working on them.
RPE - 7

Snatches - 12 kg - 8 x 10 L, R
-30 seconds rest between sets of 10 L, 10 R
-This took me a little less than 8 minutes to complete. In retrospect, I should have just done two more rounds for an even 10 minutes and 200 reps.
RPE - 6

It was actually a fun training session. I'm pleased with my output.

Busy, Busy

I've been busy catching up on life the past few weeks. I'm finally well. I will be starting a new phase of training - lots of conditioning. I've been working on increasing strength. Now I'll cycle back to getting my heart pumping and smoking my lungs. I don't know if I'll try the Ultimate Snatch Test again, or not. I'd like to get more than 200 in 10 minutes. Gotta have goals!

My job gets super hectic over the next three weeks. I'm an English professor, and research papers and essay exams start streaming in, all needing to be graded before December 18. My training will be a welcomed diversion. It will keep me sane, I hope!

Easing Back In

I'm feeling a bit better, so I had to do some training. I started with my Zscription. Ahhhhh!

It's been awhile since I did snatches and swings, so I thought, "Why not?" It felt great to get my heart rate up.

Snatches - 16 kg (35 lbs) - 50 left, 50 right
-I did the RKC snatch test: 100 snatches with the 16 kg in 5 minutes. Still got it! (with time to spare)

Swings - 24 kg (53 lbs.) - 10 min.
-I did 20 reps every 30 seconds followed by 30 seconds of rest. That was a workout! It felt good to get back to the basics and just sweat.

I'm Alive!

I haven't done any training this week since Monday. Life has been really crazy, and I'm trying to kick this crud. I decided it was best to give my body a rest. Monday I'll start a new round of training. I'm really looking forward to it.

Really?

Am I really going to continue to be sick? Really? I thought I was done with this junk.

I'm sick of being sick, and I haven't even been that sick. Last weekend I had a stuffed head, so I slept most of the weekend. This weekend I was weak, tired, and unable to eat. I just can't seem to completely get over this bug, nor do I get knock down, drag out sick either. I don't even get a fever. What gives?!

My training is paying the price. I keep holding steady, but I'm not making any progress. Next week, my program is getting revamped. Until then, I'll do what I can and hope to kick this virus.

Open Palm Plate TGUs - 35 lb. plate - 5 x 2 L, R

1 Arm 1 Leg Deadlift - 24 kg - 5 x 5 L, R

Bent Press - 28 kg - 5 x 2 L, R

Same as last week. At least I'm not going backward!

I'll Take It

Not bad. That's my assessment of today's training.

Goblet Squat - 24 kg (53 lbs) - 5 x 10
alternated with
Ring Pullup Negatives - 5 x 3

Open Palm Plate Press - 35 lbs - 3 x 1, 2, 3 L, R
-First time waiter pressing a 35 lb. plate. The right side was a challenge, but I made it. The left side was a struggle. I could get one rep, but then I had to help it up a bit for reps two and three. I did a slow negative, however, to build that side.

The pullup negatives don't ever get easier. I'm convinced I don't have proper body alignment. One problem is that the space I have to train in only gives me about 7 foot clearance from the rings to the floor. That means I can't stretch out, so my body is constantly moving to change leg position on the way down. *Sigh*

Brad - can I skype you during a training session? This pullup is just ticking me off!

Me Likey!

Today's training was fantabulous! I feel like a She-Woman. Roaaaarrrrr!!!

Open Palm Plate TGU - 35 lbs. - 5 x 2 L, R
-Solid.

1 Arm 1 Leg Deadlifts - 24 kg (53 lbs) - 5 x 5 L, R
alternated with
Bent Press - 28 kg (62 lbs) - 5 x 2 L, R
-My lats are still shaking. :)
-I'm still sick, so putting up these numbers is astonishing. I can't wait to see what I do when I'm at 100%.

I best be placing an order for a 32 kg kettlebell. I need more iron!

"B"ack After It

Yay! I was able to get some training in today. It wasn't stellar or PR material, but it moved me toward my goals. After being sick for the past three days, I am thrilled with my effort today.

Goblet Squats - 20 kg - 5 x 10
Ring Pullup Negatives - 5 x 3
-Mini circuit style.

Open Palm Plate Press - 25 lbs - 3 x 3, 5, 7
-Even though I'm feeling weak from my illness, I was able to press the same as last week. I can't wait to move up to the 35 lb plate on Friday. I can taste it!

I'll B Back

I've been asleep half the weekend. I did take a short Harley ride to revive my soul on Saturday, but that's about all I have had energy for. Hopefully I'll "B" back soon!

B Postponed

Block B training will be postponed today due to a head cold. I can't hear, breathe, taste, smell, or see well. Maybe if I kick it today, I'll be able to train tomorrow. I'll take this over H1N1, though.

B Tough

Block B was tough on Wednesday, but I pressed through.

Goblet Squats -24 kg - 5 x 10
Pullup Negatives - 5 x 3
-This was a mini circuit.
-I am NOT happy with the pullup progress. I either need an attitude adjustment, some serious face-to-face training w/ Brad, or a new strategy. Perhaps I need some patience???? I've met other big goals, so I believe I should meet this one just as quickly. Attitude adjustment.

Open Palm Plate Press - 25 lb. plate - 3 x 3, 5, 7 reps
-Tough, but totally doable. And do I did. Woot Woot!!

I am pretty sore this morning. My pecs, lats, arms - you name it on my upper body, I'm feeling it.

I'm off to edumacate the masses on communicashon. Happy Thursday!

B Good

I'm back to Block B. It's all good.

Open Palm Plate TGU - 35 lb. plate - 4 x 2 L, R
-My wrists were screaming during these. It's been several weeks since I've done Block B, probably even a month. Yikes!

1 Arm 1 Leg Deadlifts - 20 kg - 5 x 5 L, R
-This is less weight than I was scheduled for, but I didn't want to tweak my back. I tend to do that on this drill. The lighter weight made a difference.

Bent Press - 28 kg (62 lbs) - 7 x 1 L, R
-Amazing! These felt relatively light. I don't remember the 28 going up this easily before. Heck yeah!

So, can someone tell me why I can put up 28 kg bent presses, but I can't do a pullup? I know. I need to shave about 4 inches off my height and 20 lbs. off my frame and I'll be cranking them out, right? Oh long limbs. I love you and I hate you!

And Friday Makes Three

Three great training sessions this week. Celebrate good times, come on!

Double KB Snatches - 16 kg bells - 8 x 3
-No extra swings between reps. :)

Double KB Viking Push Presses - 12 kg bells - 8 x 10
-They felt great. I could have done more, but I ran out of time. :(

I'm going to enjoy my extra hour of sleep on Saturday night and get ready for next week's training.

Let the good times roll!

Black Eye Wednesday

No, I didn't injure myself. It is the two week anniversary of my run-in with the jerk, however, and I am finally black eye free! Today's training was solid.

Double KB Jerks - 16 kg bells (70 lbs. total) - 7 x 7
-I did lots of Z drills between sets. I was jacked today.

Double KB Cleans - 20 kg bells (88 lbs. total) - 5 x 8
-Good times. I feel so powerful when I throw 88 lbs. of cast iron around.

Goblet Squats - 24 kg bell (53 lbs.) - 5 x 8
-These still put some strain on my low back, but I'm NOT whining. Just observing.

I'm happy to be moving forward. I feel as if I'm making progress now after a few stalled out weeks.

That's More Like It

I finally felt like I had a strong training session. It's been a few weeks. I feel like all I've done is whine the past few weeks about my back and my eye. Pity party is O-V-E-R.

Two drills today. Two killer sessions.

Double KB Snatches - 16 kg bells (35 lbs. each) - 8 x 3
-For the first three sets, I did any extra swing between reps. Then, for the last 5 sets, I did the three reps without an extra swing.
-I felt so great when I finished. Then I stepped back and reflected on what I had just done. I snatched 70 pounds of cast iron 24 times. I can't even believe that this is me doing these things. Holy crap! I snatched 70 pounds of kettlebell. Blows my mind. So someone tell me why I can't do a pullup. Seriously.

Viking Push Presses - 12 kg bells (26 lbs. each) - 10 x 10
-If I were a marine, I would shout hoo rah. Good times.

I hope today is a sign of what's to come with my other training sessions this week. Now, I just need to avoid the H1N1.

Friday's Training

I did a quick training session on Thursday before leaving for Des Moines.

Double KB Jerks - 16 kg - 8 x 6
Double KB Cleans - 20 kg - 5 x 7
Goblet Squats - 24 kg - 5 x 7

I didn't have time to mess around. I got in, I got out.

The eye is almost back to normal, thank goodness. Off to do a little shopping and then heading back home.

Training Like a Viking

It was more double kb drills today. Lovin those bad boys!

Double Snatches - two 16 kgs (35 lb each) - 8 x 3
-These were tough! I had to put a swing between each rep to get enough hip snap. My low back is still a little stiff from the spasms I had 10 days ago, but the training seems to be helping. It feels a whole lot better after I've trained.
RPE - 9

Viking Push Presses - two 12 kgs (26 lb each) - 10 x 8
-These were strong. I finally feel like a Viking!
RPE - 7

In case you're wondering, my eyes came through unscathed this Wednesday. My battle wound is almost gone. I am painfully aware now just how close those bells come to your head when practicing jerks and Viking Push presses. Be careful!

Climbing Back Up on that Horse

When a horse throws you, you have to climb right back up on him. That's what I did today with double kettlebell jerks. Only today, I used two 16 kg kettlebells (35 lbs. each). Word.

Double KB Jerks - 16 kg - 7 x 7
-After the first set, these went fabulous. I was a bit gun shy on the first set. (Wonder why!)

Double KB Cleans - two 20 kg bells (44 lbs. each) - 5 reps
30 secs rest
Goblet Squats - 24 kg bell (53 lbs.) - 5 reps
30 secs rest
5 Rounds
-The squats were a bit of a struggle today with the back spasms, but I did them with excellent form.
-The cleans are just plain heavy, but sooooo much fun. I LOVE throwing around that much weight (88 lbs).

Last week was a bear. So far, this week is starting off great. Let's keep that momentum going!

Keeping Life Interesting

The result of talking while doing jerks. I'm back to training in solitude. If I don't talk to you while training, don't take it personally. :)

"Back" in Black

Light, light, light.

First I did some 24 kg swings.

Then I attempted some pullups. I needed a little nudge. Grrrrr!!

Double Jerks -12 kg bells (26 lbs each) - 5 x 10
-On the third set, I brushed my brow with a kb. It didn't hurt; it just startled me a bit. I did two more sets and realized I had a little robin's egg ballooning out the side of my head. Now I've got a stinkin black eye. Seriously. I've been training with kbs for over three years and this is the first time I've hit myself.

I am too blonde for words!

Still Not "Back"

I haven't done any heavy training yet this week. I want to make sure my back is ready.

Tonight I did a light session of swings and squats and then taught my introductory class. The light work felt good. Tomorrow I'm hoping to revisit Block A - double kb work (jerks, cleans, snatches, viking push presses). Ooooo I'm chomping at the bit to get after those bad boys!!

Quick Update

I did not train on Friday, Saturday, or Sunday. Why? I tweaked my back Friday while STANDING UP. ???????? My muscles went into immediate spasms and have been a knotted mess all weekend. Actually, I feel pretty good now. (It's 9:40 pm Sunday.) I can run up and down the stairs. It's the sitting down and standing up that are the problem.

I'll probably hold off with heavy training until Tuesday. I refuse to be set back. I'm making fantastic gains. My goals await me!

8-8-8

Three drills today. Three 8 RPE ratings (Rate of Perceived Exertion). It was a great day for me in the gym.

Open Palm Plate TGU - 35 lb. plate - 5 x 2 L, R
-These aren't hard on any part of my body except my wrists and "knotty spot" in my back. I needed lots of Z between sets to get my wrists to recover.

1 Arm, 1 Leg Deadlift - 28 kg (62 lb) - 5 x 4 L, R
-On the left, I have fantastic balance and control. On my right leg, I resemble a pitiful tightrope walker. My big toe won't plant. Once I find a foot position that is stable, I'm good.

Bent Press - 28 kg - 8 x 1 L, R
-Okay, who put "24 kg" on my 28 kg bell? Seriously? On Friday I struggled to get 4 w/ the 28 kg bell. Today, 8 went smashingly well. I blew myself away. Crazy!

After my training, I ate a big bone-in ribeye and green beans. I'm still hungry. What to eat? Sprouted almonds anyone?

I Love It When I'm Right

As I predicted yesterday, I am NOT sore from my training. At 8:00 pm last night, I practiced my Z Health drills - R Phase and my Zcription.

Now I'm off to introduce kettlebell training to 10 more people in NW Iowa. They will surely "Enjoy the Pain!"

Let's See How It Goes

Today's training consisted of the drills that made me uber sore last week. I have a feeling that I won't be sore this time.

Goblet Squats - 28 kg (62 lbs) - 5 x 6
-I did these a$$ to grass. Getting stronger! Last week I did 24 kg goblet squats.

Ring Pullup Negatives - 5 x 4
-Nothing extraordinary to report on these.

Open Palm Plate Presses - 25 lb. plate - 4 ladders to 4
-1, 2, 3, 4 L, R four times
-I wanted to do five, but my left wrist was screaming. Next time!!

It has been just downright cruddy weather in NW Iowa for the past 6 days. It's rainy and cold. Yuck!!! I NEED some sunshine! Seriously!

Hello Lats

Nice to feel yah. It's been a long time. (Sing to the tune of the Conway Twitty song "Hello Darlin.")

Holy Moly! I am still sore from Wednesday's training. In particular, the pullup negatives. My lats hurt so bad it is hard to pull up my pants, let alone my body! ;)

As a result, I was only able to complete part of my training. It was a challenge to get this done.

1 Arm, 1 Leg Deadlifts - 28 kg (62 lbs) - 5 x 4
RPE - 7

Bent Press - 28 kg - 8 x 1 L, R
-I did half of these with a 24 kg bell. Why? Well, my first attempt on my dominant side (right) failed. My lats were shaking. So I did four with the 24 kg bell and then switched to the 28 kg. I gotta say, the 24 kg (53 lb) felt rather light, so that is definitely a good sign.
RPE - 8

I spent about 20 minutes doing R-Phase Z Health drills and my Zscription. Through all of this heavy training, my knot in my back has been kept under control, and my feet have felt great. I had a few arch cramps on Tuesday, but now they feel fantastic.

I have a whole lot of nothing to do tonight. Yippee!! Time to unwind.

Another Great Beatdown

Thanks Brad! I'm feeling every muscle today. Here's what Brad served up for me yesterday.

Mini-circuit:
Goblet Squats - 24 kg (53 lb) - 10 reps
Ring Pullup Negatives - 4 reps
5 times through
-I remember when I couldn't even do one goblet squat with the 24 kg. Now I'm cranking out 10 at a time.
-The negs were definitely a challenge. By the fourth rep I was shaking. I'm still shaking today.
RPE - 9

Waiter Plate Press - 25 lb. plate - 5 x 4
-Brad actually had 5 x 3 on my menu, but I did 4 instead. Three wasn't challenging enough.
RPE - 7

After that I held the last session of my September beginners class. I had 10 gals in that class ranging from age 20 to 60. I was so pleased with their progress. Watching them swing really was a thing of beauty. I can see all of their potential to increase their strength and endurance. I hope they continue down the path they started on. Ladies - I'm here if you need a little kick in the rear or if you have questions.

Then I went to beat up my boot camp boys for one last time this month. They did the evil deck of cards - swings, snatches, clean and press, and goblet squats. They did the entire deck. Even Scott was all benny (code word for "sweaty" since Sweaty Ben sweats buckets.) They had to move around to find drive spots on the floor so they wouldn't slip. Yeah, that's sweaty. Thanks for all the laughs over the past several months. Once our schedules settle down, we'll get back after it. Don't you dare quit your kb training or I'll have to hunt you down and make you "assume the position" or do "sugar snatches." Jerks! Those are great too!!

Okay, I better grade something. (I'm an English prof by day.) Hope it is sunny wherever you are. It's gloomy and rainy here in Iowa.

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.

Gotta Love Mondays!

Especially when you accomplish a feat of strength. I did my first ever 28 kg bent press today, and it was strong. Today's training reinforced that all the Z Health is paying off. I need those reminders to keep me practicing my Z consistently.

Open Palm Plate TGU - 25 lb - 3 x 3 L, R
-These were so much easier today. I have been doing sets of 2 reps each arm. Today was the first time I did sets of three. By the end of the third rep my wrists were screaming, but I did some Z between sets and I was good to go.

1 Arm 1 Leg Deadlifts - 24 kg (53 lb) - 4 L, R
Bent Press - 28 kg (62 lb) - 1 L, R
5 Rounds
-I was amazed how that 28 kg bell popped right up in my bent presses. I had to use two hands to guide it back to the rack position for safety, but otherwise the presses were strong. I was confident going into each rep. Failure was not an option.

The best part of my training today? The fact that my delt knot did NOT flare up at all. Z Health is wicked good stuff. Don't ask me how it works. Just look at my progress over the past few months and you'll see that it does.

Going Out in Style

Hardstyle, that is! I ended my week with a rewarding training session. I see the progress coming faster now that I've dealt with some of my movement issues.

Squats - 24 kg - 5 x 8
Ring Pullup Negatives - 5 x 3
-My squat strength is exploding. Monday I did 5 x 6. Today, the 5 x 8 was strong. The pistol is in my sights!
-The negatives were strong as well. I could see my form in a mirror, and I'm not sure about it. My shoulder seem high. They're not up to my ears, but they aren't down in the sockets either. I suppose that is because I am descending.
-I did these drills as a mini-circuit. They get me pretty jacked. My hips and wrists feel it the most.

Open Palm Plate Press - 25 lb. plate - 5 x 5
-I kept my shoulder locked in the socket and looked up with only my eyes on each rep. I completed every rep with gusto (Monday I had to abort a few reps).
-Practicing my presses is so much more fun these days!

Workin It

Block B is kicking my butt. I am feeling every muscle in my body. I'm not complaining, though, because I know I'm workin it!

Today Block B included the following:

Waiter TGUs - 25 lb. plate - 5 x 2 L, R
-25 lbs is not a lot of weight for my TGUs; however, holding a plate like a tray is a strain on the wrists. By the second rep, my wrist was screaming at me.
-I did a lot of Z between sets to alleviate the strain.

1 Arm, 1 Leg Deadlifts - 24 kg (53 lb) - 3 L, R
Bent Press - 24 kg - 2 L, R
5 Rounds
-I can definitely tell it's been awhile since I did bent presses. They were a challenge. That's good, though, because I don't want to lose my edge. I can't relax for a second or I'll drop that big kb on my head and pull my arm out of the socket on the way down. Nothing good can come of that!

I must be feeling crazy this week. Yesterday I took the dog for a walk and ended up running barefoot (in my five fingers) for 1.25 miles. Walking just didn't get my heart pumping enough, so I started running. I can't tell you how amazing it feels to run barefoot. I'm surprised I could run that far without my feet killing me. It just goes to show you that our feet were designed perfectly. God knows what he's doing!

Heavy Duty

I'm back to Block B with my training, so it's different drills this week. These drills are heavy hitters!

Squats - 24 kg - 5 x 6
Ring Pullup Negatives - 5 x 2
-I did these as a mini-circuit. Yeeowsie did these hit EVERY muscle. After each round I was shaking. The squats felt incredible, almost easy, yet they worked my entire body hardstyle!!
-I finally got to try out my Elite rings. It took me awhile to get them adjusted, but it was worth it. These rings are much thicker than the ones in my basement, so they will work my grip differently. The only bad thing is that I have to set them up each time I want to use them because I am back to training at the gym every session. (My basement is a plumbing and heating and electrical disaster zone.)

Open Palm Plate Presses - 25 lb. plate - 5 x 5 L, R
-I can tell I haven't been doing open palm work for a few weeks. These were a challenge today, but I look forward to them being a snap in short order!

I have been fighting another challenge this past week. I've been wearing my heart rate monitor to gauge the intensity of my training. Last week I developed a rash right where the monitor rests on my upper abdomen. I'm not sure why the rash showed up after several weeks, but it is annoying as all get out. Of course, I can't wear the monitor now, but I'm hoping that once this rash clears I can use it again. I'll probably have to make sure I take it off immediately following my training to minimize irritation. If it isn't one thing.......

Return of the Kettlebell - or - How I Was Blown Away

To just be blunt, I was blown away today by my progress. I started doing double kb drills a few weeks ago and felt very much out of my element practicing them. I had to find a new stance, a new groove, a new grip, etc. I wondered if double drills were for me. I found my answer today.

First up - double snatches.

Double Snatches - 12 kg - 10 x 4 w/30 seconds rest b/n sets
- To my surpise, the bells flew right up. I didn't feel awkward in the downswing. I even double-checked that I had 12 kg bells. How can it be that what was difficult a week ago was pretty easy today? WTH effect. Return of the Kettlebell.

Double Viking Push Press - 12 x 6 w/30 seconds rest b/n sets
-To my surprise again, these were more comfortable. My heels are staying put better and my elbows are staying in and down. (Hey Adam - don't worry about my womanhood. It's safe!)

I was feeling so strong that I did some more Franz pistol work. I'm getting closer. Next week I'm going to try out my new Elite rings. Bring em on!!

Assume the Position

Ah, my Bootcamp Boys. Another Wednesday, another great sweatfest! They made it through an entire deck of cards doing swings, burpees, clean and press, and rows. Whew! They detest the burpees, so everytime I drew the spade cards for burpees, they would moan and say "We'll assume the position." If you come to my bootcamps, we will now refer to burpees as "assume the position."

My own training brought some challenges and a sense of accomplishment.

Double Jerks - 16 kg - 6 x 5
-These were challenging, but rewarding. It was my first time using the 16 kg bells for jerks.

Mini-Circuit of
Double Cleans - 16 kg - 5 reps
rest 20 seconds
Squats - 20 kg - 5 reps
rest 20 seconds
10 rounds
-I LOVE the double cleans.
-I had a great sense of accomplishment with my squats today. I hiked the 20 kg (44 lb) bell up to the goblet position and it felt so light. Then, when doing the reps, for the first time EVER, I didn't struggle. I have made progress on my squats!! It wasn't long ago that a 16 kg goblet squat was a struggle. Amazing!

I feel as if I've overcome a great obstacle. It really gives me confidence that the pistol is within my reach!

Monday Doubles

I was back to work today. My classes start Wednesday, and wowsie are they full! That is a great sign for the college!!

I was a brave girl today and wore my five fingers to work. No one said anything, but I was either in meetings or working in my office all day, so I'm not surprised. I may just keep wearing them until someone tells me I can't. :)

I had more double kb drills to do for my training session. Here's what I did:

Double snatches -12 kg - 8 x 4 w/ 30 secs rest between sets
-Still getting used to the wider stance on the double snatch, but boy do the doubles make me feel like an animal! Roooaaarrrrrrr!!!

Viking Push Press - 12 kg - 10 x 6 w/ 30 secs rest between sets
-I was supposed to do 10 x 8, but my form started to slip after 6, so I did 10 sets of 6. Those puppies are tough!

I'm still practicing my Z-scription like a trooper. Actually, I love doing my Z. It is a great way to start and end my day and to relieve tension throughout the day. As a bonus, I'm moving better and getting stronger because I'm not moving through pain. Yay me!

Quick Training Post

Here's my training log for today. Have a great weekend!!

Double KB Jerks - 12 kgs - 12 x 8
-My knot tended to flare up around the 7th rep. If it flared, I stopped.
-I did a lot of my new Zscription between sets.

Double KB Cleans - 16 kgs - 8 x 8
-I did more than Brad suggested because they feel so good!

Squats - 20 kg - 8 x 5
-I do these with the cleans as a mini-circuit. They keep getting better!

Pistol Practice- 14 lb. kb
-I followed Franz Snideman's suggestions from his blog. I'd get in the bottom position and switch legs as well as rock a little. I'm finding some comfort in the bottom as well as my balance.

Another Rad T-shirt

I have to show off the shirt Brad Nelson gave me. I had to earn this one!

On another note, my bootcamp had another great workout last night. Those guys cover the floor with sweat. It's awesome!! They are great sports to take a beating from a woman. Ha!

Wednesday Training

I worked on some two-hand kettlebell drills today with great success.

1. Double Snatches - 12 kgs - 5 x 5
-I don't like how I have to spread my legs so far apart to fit the two bells between my legs. It messes with my hip load and snap. I'll have to do more of these to find a new groove.

2. Viking Push Press - 12 kgs - 10 x 6
-Exactly one week ago, I tried to do these with 12 kg bells without success. My heels came off the ground, my hips were slow, etc. When I saw 10 x 6 as my regimen today I thought, "This will be interesting." It was interesting. Interesting how well I did!! I'm very pleased with my first real training session with the viking push press.

I'm working some new Z Health along with the old Z scription. I will be moving like a pro soon - pulling myself up from a dead hang, pressing the 20 kg bell for reps, doing pistols, you know, all that stuff Level II RKCs do. :)

Good Monday

My training was fun today!

Double Jerks - 12 kg bells - 10 x 8
-These keep getting better.

Mini-Circuit - 6 rounds, 20 seconds rest between each drill.
Double Cleans - 16 kg bells - 5 reps
Goblet Squats - 20 kg - 5 reps
-This got my blood pumping. I could have done more cleans, but the squats were just right.

I wanted to kick my own butt a little when I was finished, so I did a little drill Brad likes to throw into the mix. He never named it for me, so I decided to name it today. I call it -

BS 22s

Here's what you do:
1. Grab a medium weight kb. (For me today, I chose 20 kg.)
2. Start out doing 20 Burpees and 2 Swings. (This adds up to 22.)
3. Reduce the number of Burpees by 2 and increase the number of swings by 2 (18 B, 4 S = 22)
4. Continue reducing and increasing by 2 reps until you reach 2 Burpees and 20 Swings.
5. Rest as you need to. (When my HR dropped below 148, I started with the next set.)

BS 22 (Burpees & Swings for 22 reps)

I spent 31 minutes in my target HR zone; my average HR was 113; max HR was 158; burned 335 calories. I was drenched with sweat and felt awesome!

One Rad T-Shirt

Here's one of the great t-shirts I picked up when I was in Woodbury, MN training with Brad Nelson. Sweet!!

The back is Nitrolicious!!

Too Fun!!

Friday's Training

I am back at the lake, but I absolutely had to get in my training today. Good thing it was cloudy so I wasn't tempted to hit the beach!

Here's what I got to do:

TGU w/ 25 lb. plate (waiter style)
5 x 2 L, R
-Not tough; just uncomfortable on my wrists.

Double Jerks - 2 - 12 kg bells - 100 reps
-I did two sets of 10 reps and then 10 sets of 8 reps to get in the 100 reps.
-I even threw in a couple sets of viking push presses!!! I found the groove. That was a relief since I wasn't able to do them on Wednesday when I trained with Brad.

Now I can relax the rest of the weekend. I'll probably go for a run or walk a few times this weekend. I might even swing the 24 kg for awhile. I'll see how I feel.

Happy Friday!!

Back from Oz

Update from my training session with Brad Nelson:

My feet and gait are much improved. Thumbs up. (Vibram Five Fingers are a huge part of this improvement.)
My delt knot is not. Thumbs down.
I am cranking out the jerks. Thumbs up.
I was unable to perform a viking push press with two 12 kg bells. Thumbs down.
I didn't find any shoes for work. Thumbs down.
I did pick up some new t-shirts that I will post pictures of. Thumbs up.
I did get to experience a group beat down at Kinetic Edge. Thumbs up.
I had to drive for 4 hours after enjoying the pain. Thumbs down.

I had a huge "DUH!" moment today when Brad asked me if I've ever injured my back where my knot is. I can't believe it never dawned on me before. I was crushed in a mosh pit at a KISS concert about 20 years ago. (Yes, I was a headbanger!) That injury has always seemed like a sternum injury, but actually, when a person gets squeezed, the ribs move and cause injury to the front and back. DUH! Now that I know what is the root of the issue, I can address it more successfully.

I will have all new Z drills and training/rehab drills starting next week. Stay tuned!

Off to See the Wizard

The wonderful wizard of Z. AKA - Brad Nelson

Let's see how much progress I've made over the summer with fixing my issues. I'll update the blog tomorrow. Now I'm going to order some Elite rings and then head north. I'm stopping in at Dragon Door (this will be my first time!) and doing a little shopping for flexible shoes for work before I head to Woodbury and Kinetic Edge.

Have a great day! I will!!!

Improvising

I am on a mini-vacation, so I didn't have all of the necessary equipment to do my training today. I was supposed to do plate presses with 25 lb and 35 lb plates, but I only had a 12 kg kettlebell, so I did open palm presses with that - 5 x 5 L, R.

I was supposed to do 24 kg one arm, one leg deadlifts. That I could do! 5 x 4 L, R. Those were pretty easy.

Last, I was supposed to do ring pullups and negatives. No rings at the lake house, so I walked the dog to a nearby park and let her run while I figured out how to do some sort of pullup work. The swing set bar was about 4 inches around. There were no monkey bars. Then I eyed the slide. It had a cross bar near the top step. It was about 2 inches in diameter. I tried to do a pullup on it - no go. So I jumped up, held myself and did a slow negative. I did that 3 x 3 before I was toast.

In case I didn't work my body enough, I ended the day by water skiing over a mile. My arms are shaking now. It's been a couple years since I skied last. Still got it! ha

So, it just shows to go yah that it is possible to get in training when you don't have the equipment you need. Improvise! Find a way. I'm glad I did.

End of a Great Week

The last training session of the week went well. I'm definitely seeing progress in my feet, hips, and neck knot. Here's what I did:

Open Palm TGUs - 12 kg - 5 x 3 L, R
-These are still delightfully challenging. Keeping my wrist bent back and balancing the kb works the brain. I also concentrated on my toe placement during the stand and descent. That is part of my rehab to gain strength by ensuring all of my leg/hip muscles are firing.

Double Jerks - 12 kg (one in each hand) - 5 rounds of 5 x 4
-The HR monitor came in handy here again. I would do my 4 reps; do a Z drill; do another 4 when my HR dropped to 120. That did not take long since my HR never went above 138.
-Between rounds I did more Z drills and let my HR drop to 100. Then I went back at it.
-I definitely did the jerk training in less time because I didn't let myself rest too long.
-I paid very close attention to my hip fire, toes, and drifting. On Monday, I found myself drifting right. Today, I only drifted backwards a bit.

I'm pretty sore from my pullup negatives on Wednesday. I hadn't done those in awhile. It's nice to feel that soreness cuz then I know I'm working what I'm supposed to be. I did burn more calories than I did Wednesday - 250.

I've been walking a few miles in my Vibram five fingers nearly every day. My feet feel so much better than they did a few short months ago. I ordered a pair of Terra Plana shoes for work. They are more dressy than the five fingers; in fact they look like regular flat dress shoes, but they are supposed to be more like barefoot than other dress shoes. I'm keeping my fingers crossed that I like them otherwise I'll be wearing my five fingers to work. That'll freak out my students for sure!

I get to golf in a tournament this afternoon and then it's off to the lake for a long weekend. Make it a good one!!

Something Old, Something New

Nothing borrowed or blue. I'm already married (for nearly 17 years - how did that happen when I'm so young?)

Let me start with the "something old." My training today let me revisit the other drills from Block A of my rehab.

A) Ring Pullup Negatives - 5 x 4
B) Waiter Press - 25 lb. plate - 5 x 4 L, R
-The negatives were tough! I had a hard time holding those and going slow, especially at the end.
-The presses were easy. I thought about putting a 2.5 lb. plate on top, but resisted because of logistics.

1 Arm, 1 Leg Deadlifts - 24 kg (53 lbs) - 4 x 3 L, R
-I focused on my big toe plant and did some Z Health between sets.

So there was the old. After doing all of this, I felt flat, lacking. I needed more. What to do? I utilized a new tool to inspire me - a heart rate monitor. Actually, I wore it through my entire training session today. I was curious as to how hard I was working. My HR didn't go above 95 during my training. Not good.

I wanted to get my blood pumping, so I decided to do some swings. The 24 kg bell was right there at my feet, so away I went.

I decided to do 25 swings then check my HR. Once it went below 120 bpm, I would swing another 25 times. I decided I would do 200 swings this way and see how long it took me. It took 10:04.

I have no idea if 120 bpm is too low or too high for a recovery number. Time will tell. While doing the 25 swings, my HR never went above 145 bpm. That seems low to me?????

Actually, I'm really curious to see where my HR is when I do hard snatches. Too bad I didn't have the monitor when I did the Ultimate Snatch Test. I bet I was around 170 during that torture session.

So, now I have a new tool to help me track my progress. My brain is going, going, going. All the possibilities for tracking gains and challenging myself. I already have a goal to beat for my next training session - burn more than 220 calories. That shouldn't be a problem. I have to do 100 double jerks and 30 TGUs. : )

Back to Block A

Jerks!
Get Up!
All negative!
: )

Block A consists of TGUs, double jerks, one-leg deadlifts, presses, and pullup negatives. Today was TGUs and double jerks.

Open Palm TGU - 12 kg - 5 x 3 L, R
-I served up the TGUs waiter style. I don't know when I'll get to actually hold onto the handle of kb when doing TGUs. I suppose when I'm healed and move properly.
-During the first set I was off-balance. I did some Z drills and concentrated on getting my big toe to fire properly. The remaining four sets were balanced.

Double Jerks - 12 kgs - 4 rounds of 5 x 4
-I noticed on the first round that I was drifting to the right about 6 inches.
-On the second round, I concentrated on my big toes. I only drifted an inch or so. My neck/delt knot was flaring up. I canNOT have that!
-On the third and fourth rounds, I kept concentrating on my big toes AND I made sure to hold my neck in the neutral position. Pain eliminated.

So much to think about during this block. I am exhausted mentally more so than physically. Training without pain is hard work. I could have blown through my training while in pain just to get it out of the way, but that would do me no good. In fact, it would set me back.

Lesson to be learned? Slow down. Think. Notice your position. Make sure you are aligned. Do NOT move through pain. Strive for the perfect rep with every rep.

Friday Again?

How does it get to be Friday so quickly in the summer. During the school year, Friday never comes. Grrrrr!

I got up and trained before breakfast, something I rarely do.

False Grip Rows - 5 x 4
-I got up into my contortions to be able to pull these off on my homemade rings (pun intended!). I wish, wish, wish the gym where I trained had a pull-up bar and rings. The gym has one of those counterweight machine thingies for pull-ups, a smith rack, a set of bicep pull-up handles, and the wide, angled bars. No straight pull-up bar. I try to rig up a regular bar across one of the stationary racks, but it is so wobbly. I'm at a loss. When my house is back together from the remodeling I am soooooo having the hubs build me a pull-up bar, and I'm getting a set of rings. So there!
-I have a question about the rows - I can't fully extend my arms on the descent. Is that okay? I feel as if these rows work my biceps a lot. I want to work my lats. Any suggestions?

Swings - 28 kg (62 lb) - 10, 15, 20, 25 reps - 3 times through
-I set the Gymboss for one-minute intervals. I do 10 the first min, 15 the 2nd, etc. for 12 min.
-This is the first time I worked with the 28 kg. Not bad, not bad at all. Actually, I'm really diggin swings lately since snatches bother my hot spot in my neck/delt. Plus, the heavy swings help build my grip strength. Bonus!

Off to pack for the lake this weekend. It's Aquapalooza and the Antique and Wooden Boat show. Here's to hoping some hot weather moves in!!

Try Barefoot and Z Health

Here's a great blogpost about why shoes are harmful to our bodies and why I haven't worn shoes all summer. It also has links to Z Health info. A good read!

http://nopain2.org/geekfit/2008/09/kick_your_shoes_off_free_your.html

A Full Day

Today's training kicked me right where I needed it.

Bent Press - 24 kg (53 lb) - 5 x 3 L, R
-Those third reps were killers!
RPE - 8

Squats - 24 kg - 5 x 7
Open Palm Windmills - 12 kg - 5 x 5 L, R
-The squats still jack me up. I can't go right into the windmills because I have to shake out the shakes in my hips. I hope that means my muscles are firing properly. I'll be going in for a checkup with Dr. Brad in a few weeks. Hopefully he can give me a Zcription for that. ;-)
RPE - 7

Snatches - 16 kg - 7 L, R on the minute for 10 minutes
-Okay, I was toast from the squats and did NOT want to do this.
RPE - 8

After my training I hopped on my Harley and took a little drive. Then I had my Wednesday night bootcamp victims to take through the paces. They did awesome with walking lunges and renegade rows. I also had them do windmills and squats since I had to. After that, I drove my Harley some more. It was absolutely gorgeous tonight. I need more Harley therapy for sure.

I'm off to do some more Z health and read some more Purposeful Primitive. Marty has one of the coolest writing voices. Me likey how he uses language. I can only imagine what it must be like to speak with him. A girl can dream.