Ouch!

Tuesday
Right after a brief swing warmup (10 2 handed with the 32kg)
I was going to do Clean and Press ladder. On the 2nd rung of my first ladder I tweaked my right
trapezoid. That was the end of my work-out. It was really stiff all day.

Today Wednesday it was a little better and I did a a few presses and the left with the 24kg.
It felt light and 6 weeks ago I cound't press it!

Tomorrow I hope I'm up for a swing day with the 24 kg.

I Pressed the 32 kg

After three weeks of push presses and Turkish Getups with the 32 kg,
And Sots presses and windmills with 24 kg
I strict pressed the 32 on the Left.
My first try I popped the bell about head level... I was so close
Next try it sent smoothly but slowly up.

Today I couldn't. But it has been done.
That put me where I was about 2 months ago with the 24 kg.

Just Swings

Grip felt weak again this morning. Is it a morning thing? or an over training thing?
Scott Sonnon mentions in his LCCJ article

(and if you don’t periodize, then don’t touch the 32s because they don’t give submission fighting and high volume striking the chance to fully heal connective tissue fraying.)

32kg swings 5L, 5R, 20 2h
32kg swings 20 2h
32kg swings 5L, 5R, 10 2h
32kg swings 30 2h

Reset Expectations

The 32 kg felt heavier today than I expected.
(each line done w/o rest, refresh between line ~30 sec - 2 min depending on line)

swings
32kg swings 5 Left, 5 Right, 5 2-handed

Turkish Get Ups
32kg 2 Right, 1 Left
24 kg Turkish GU 2 L, 1 R

Snatches
32 kg 3 R, 1 L
24 kg 5 L

Swings
32 kg sw 5L, 5R, 5 2h, 3 L, 3 R, 3 2h

Clean
24 kg cl 15 L, 15 R

Swings
24 kg sw 18 L, 18 R

Renegade Rows
32 kg/24 kg 12 R, 12 L (switch sides at 6)
32 kg/24 kg 6 R, 6 L (switch sides at 3)

10 Janda situps
6 "Egyptian" situps (reach forward palm up while reaching back palm down - stretch)

Catching Up with Posts

Yesterday (Sunday Oct 21) Dr. Mark Cheng was back for beach classes.
We worked a lot of shoulder stability, KB Arm Bar, Snatch with 3 sec holds, etc.
Grip felt good--Rest helped

Circuits seemed easier than usual. Maybe the heaver bells at home are working.

Today no morning workout.
At work 2 ladder (step-stool) r,l (1,2) Sots Press with 24 Kg.
2 x right, 2 x left Pistol with 16 Kg. wanted to do more but kept getting distracted with work.

Tomorrow a Medium day.
I am thinking about 3 set of 5 right and left snatches with 32 kg.

Shabbat Shalom

Day of Rest.
Tomorrow is the Beach Class.

I have prioritized by priorities:

1. Stength
2. Flexibility
3. Muscular Endurance

So my mid term goas are

• Double Military Press the 32 kg Kettlebell.
• Splits and Back Cast.
• 38 snatch total with 32 kg Kettlebell.

Loosing My Grip

My grip was tiring early today. So I had trouble with swings.
(32 kg kettlebell)

• swings 5 x right , 5 x left swing
• 1 ladder 3 rungs right, l Clean & Press right, Clean & Push Press left
• 10 alternating right and left bent split rows
• swings (on right then left at same rep) 12,9,6,3 no stop between reps.
• 10 janda situps

Prima Ferrum

First Iron.

It has been four years since Ian O'Keefe introduced me to kettlebells at Pat Strong's group. It had been a long time since I had regularly had a serious worked out. Seeing the kettlebell at my niece Natalie's 1st birthday really got me going.

My first work out with Dr. Mark Cheng RKC II was on June 17, 2007. At that time I could do a Turkish Get Up (TGU) and Military Press (MP) the 24 kg on the right, but not the left. I weighed 152 Lbs. There was a two week break since the Sunday morning beach class took a week off.

I had about 4-5 private with Dr. Cheng starting July 10th and it really helped to get the basics down. I felt I made quick progress with Dr. Cheng. Kettlebell training had given me much more energy. I felt great and was getting my strength back.

On August 24 I was able to have a private with Mark Reifkin SRKC. He really helped me with the timing on my hip snap. I also got some good mobility exercises for my hips and shoulders. He said I had the best ankle (Achilles tendon) flexibility he's seen in a long time.

Once I can do 10 MP on the left w/24 kg, I can get myself a 32 kg.

Oct 5. I got my 32 kg. I remember when my 24 kg felt like this. At least my callouses are built up.

Oct 12. went for 50 x 1 swings with the 32 kg. Only got 15 left, 15 right, 10 two hands. At least they were shoulder high. Still can't MP the 32 kg on the left.

Oct 14 Sunday Beach work out. Dr Cheng still in Thailand. Leonard had us do a lot of heavy double work.

Oct 15, snatched the 32 kg on both sides! I don't remember my exact workout. But I'm getting more comfortable with my 2-pooder.

Oct 16, I TGU the 32 kg with my left hand for the first time. I think a lot of it was psychological. It is very distracting to have 70 pounds of iron over your head with your weak arm as the only support... I was not firing my lats enough. Once I realized that, the arm was steady.

Reading Mike Mahler's articles convinced me that I should journal my workouts.

Today's Workout was.

10 swings right, 10 swings left @ 32 kg
1 right, 1 left Turkish Get Ups @ 32 kg

2 x right Military Press @ 32 kg; 1 x left Push Press

swings:
8 x left, 8 x right , 4 x left, 4 x right @32 kg