A Little Pressing

Tibetan 5
11 count

Swings
32 kg 10 two handed
32 kg 10 two handed

Get Ups
32 kg, 1 Each Side. Left side felt really heavy didn't go down

Clean And Press
32 kg 1 Right
32 kg 1 Left attempt
32 kg 1 Left attempt
32 kg 1 Left Push Press
32 kg 1 Right
32 kg 1 Left attempt
32 kg 1 Right

Swings
32 kg 7 right, 7 Left, 7 two handed

Catch up Blogging

When I started training in July I asked Dr. Cheng what my ideal weight shoudl be.
He said that it is hard to say but the kettlebells usually find it for you (or something like that).

I'm down to 146 pounds! For two days (Sat and Sun) in a row I weighed in
at the lowest I have in a long time.
Five more (or is that less) pounds and I'm at an even 4 pood.
Of course the holidays are coming up so who knows.

Monday I was back to 147.5 but my trend is downward.

Friday and Saturday
Light work outs. A few swing, presses and pistols.

Sunday
Swings
32 kg 10 two hand
32 kg 10 left, 10 right
32 kg 20 switches

Cleans
32 kg 3 right, 3 left
32 kg 3 right, 3 left
32 kg 3 right, 3 left

Snatches
28 kg 5 right, 5 left
28 kg 5 right, 5 left

Snatch and lock-out lock out and walk 20m switch walk back 20m
24 kg
24 kg

Swing two catch clean two hand shot put ~25m, return
28 kg

Swing back cast (like scottish stone hurling) ~25m, return
24 kg

Circuit
snatch, Pistols, deadlift, squat press, bear crawls, hot potatoes
walk recovery
snatch, Pistols, deadlift, squat press, bear crawls, hot potatoes



Monday
Swings
32 kg 20 two-hand
32 kg 20 two-hand
32 kg 20 two-hand
32 kg 20 two-hand
32 kg 7 left, 7 right, 7 two-hand

101 swings 3232 kg

Pood for Pood Challenge

The Beast Challenge is an impressive accomplishment.

But for some of us it is either not a reasonable goal, or it is significantly more difficult goal than for other successful Beast Challengers.


Pood for Pood Challenge
1) Military Press each hand
-- (A weighted handstand push-up would fit the curve better,
---- but I don't know how to do that safely)
2) Pistol each leg with kettlebell
3) Pull up with kettlebell

Notice each hand needs to press, and each leg needs to pistol.
Symmetrical development is important.

Like a storm I ranked different levels in Categories.
Each 10% of body weight represents a step up in Category.

see chart:
http://spreadsheets.google.com/pub?key=pieysBJtsdc7QRlKi4xVldQ&output=html


Weighing in at under 4.25 pood, I would be about Category 3 (Cat3) (30% of body weight).
I haven't tested the pull up so I don't know for sure.
With the 1.5 pood, the Press is easy and Pistol is not too hard.
I can reliably press the 2 pood with the right, but I've ony done it on two separate occasions with my left. If I fully tame the 2 pood, I will should be Cat 5

My guess is that most Beast Tamers are Cat 4 or Cat 5 (using over 40% or 50% of body weight).

Joe Sarti is unofficially a Cat6 (60% of body weight)!

At my current weight (if by some magical bite of a genetically engineered radioactive spider),
I passed the Beast Challenge, that would put me at Cat 7.

The inside of my middle knuckles are sore (callouses). Otherwise I would have done snatched today.

Swings
32 kg 10 two-handed
32 kg 10 two-handed

Presses
32kg 1 Right
32kg 1 Left, MP failed -> Push Press ok
32kg 1 Right
32kg 1 Left, MP failed -> Push Press ok
32kg 1 Right
32kg 1 Left, MP failed -> Push Press ok

Swings
32 kg 20 two-handed
32 kg 20 two-handed

Tibetan 5

I did the Tibetan 5 at a 7 count.
It really was just a day off.
Explosive Presses with the 24 kg. I'm trying to get my left arm to fire at 100%

Centurion

Sunday School Teacher: Who was the smallest person in the Bible?
Girl 1: Zachius?
Boy: Knee High Mia?
Girl 2: No! It was the Centurion who slept on his watch!

My Centurion was 32 kg.
100 Swings:
10 2-handed
10 Left, 10 Right, 10 2-handed
10 Left, 10 Right, 10 2-handed
5 Left, 5 Right, 10 2-handed
10 2-handed

KB Lite

Today was a light day coming after Sunday's smoker.

Swings
32 kg 10 2-handed

Turkish Get Up
32 kg 1 Right, 1 Left
32 kg 1/2 Right, 1/4 Left

10 Janda situps

Clean and Press (no ladders yet)
24 kg 1 Right, 1 Left
32 kg 1 Right, fail Left
32 kg 1 Right, fail Left
32 kg 1 Right, Push Press Left

I found my "Indo board" roller. I used it as a substitute for a foam roller.
Glutes, Hamstring, and calve fine. "Released" hot spots on right later leg and quad.
Ran out of time on left leg, but it actually needs more work than the right.

I will try to get to it at work with the carpet core tube or will get to it tonight

New Team Leader

Dr. Mark Cheng just announced that he was invited to become a new RKC Team Leader. Congratulations Doc!

What I remember of the Beach Work out

Swings
32 kg 10 two handed
32 kg 10 right
32 kg 10 left
32 kg 20 switches (DARC)

Cleans
32 kg 3 Right
32 kg 3 Left
32 kg 3 Right
32 kg 3 Left
32 kg 3 Right
32 kg 3 Left

Get Ups
24 kg 1 right
24 kg 1 left
24 kg half get up 3 right
24 kg half get up 3 left

Snatches
24 kg 3 Right
24 kg 3 Left

24 kg 3 Right (reviewed by RKC II, Dr. Courtney M. Cheng)
24 kg 3 Left

24 kg 3 Right (reviewed by RKC, Anton Summers)
24 kg 3 Left

Circuit 2x
Lunge, Hot Potatoes, Snatch, swings, bear crawls

Trifecta
16 kg (Snatch 30 Left, 30 sec Right; Cleans 30 sec Left, 30 sec Right; swings 1 minute)


and then jsut for fun,
clean and press pair of 12 kg, lock out hold into cossacks

Day of Rest (NP)

Blasted Ladders

Last night I took my first dose of ZMA at the recommended dosage (3 tablets)
I had a lot of dreams but they weren't unusual for dreams, nor particularly vivid.


Swings
32 kg 2-handed

Get Ups
24 kg 6 minutes (2 each side)

Clean and Press Ladders
24 kg 3rd rung of 1st ladder **!#$!
tweaked my back on the way down

My back was feeling a little sensitive since waking up. Perhaps I was "treating a lighter weight, as if it was a light weight". Maybe I'm not strength coordinated first thing in the morning.
What-ever, that stopped my workout for the morning.

Swing Shift

Mainly swings today. I am still experiencing early grip fatigue in the morning.

Swings
32 kg x 10 right, 10 x left
32 kg x 10 right, 10 x left
32 kg x 5 right, 5 x left

Deadlifts
32 kg about 10 at various stance widths

Swings
32 kg x 5 right, 5 x left
32 kg x 5 right, 5 x left, 10 2-handed
32 x 10 2-handed
32 x 10 2-handed

Let's Roll

Swings
24 kg 10 left, 10 right
32 kg 5 left, 5 right, 5 both
(960 kg)

Arm Bar
24 kg 1 Right, 1 Left, 1 right, 1 left

Janda Situps
10, 4 alt sides

Presses -- Miltary (MP), Push (PP )
24 kg 1 MP Right, 1 MP Left
24 kg 1 MP Right, 1 MP Left
24 kg 1 MP Right, 1 MP Left
32 kg 1 MP Right, 1 attempt MP Left, 1 PP Left
32 kg 1 MP Right, 1 attempt MP Left, 1 PP Left
32 kg 1 MP Right, 1 attempt MP Left, 1 PP Left

Locked Walks
32 kg Snatch Hold Right walk 10 meters, Push Press Hold Left walk 10 meters
32 kg Snatch Hold Right walk 20 meters, Push Press Hold Left walk 20 meters
(1920 kg*meters of walks)

Swings
32 kg 7 left, 7 right, 7 both
32 kg 7 left, 7 right, 7 both
32 kg 7 left, 7 right, 7 both
32 kg 4 left, 4 right, 4 both
(75 total 2400 kg)

3360 kg of swings

Sunday
Mark Toomey Led us through Lat Activation drills and Military Press advice.
We did circuits and ended with the trifecta

Monday
Just Presses and other small stuff at the office.

What Did I do Again?

Such a non-descript workout I'm not sure I remember.
Swings
24 kg 10 left, 10 right, 10 - 2 handed
32 kg 6 left, 6 right

I know I did more (not much more) but I can't remember

Restart Lighter

Being conscious of my right trapezius I used the 24 kg today.
10 x 2 hand swings
4 x Turkish Get up (alternating hands)
1 Arm bar each side
5 cleans each side
5 snatches each side
20 swings each hand