Fun for the Whole Family

Sheryl woke up early so we did "I go you go" swings.

I had her swing two handed 35# (on the heavy side for her).

I did 32kg (light for me)

10 swings per set.

She made it to 9 1/2 set before her form went south.

I had her finish with 5 dead lifts with 24 kg emphais on Hard Style Lock.

Elizabeth want to play, so after her mom and dad were done,

I had her do body weight get ups. The "shoe on the fist" was too distracting for her.

Finally when I was getting ready for a shower Emily didn't want to be left out.

She did 3 dead lifts with the 10#. Emily is just shy of 6 yrs old, and just over 30 pounds.

She can bear hug her 40 pound sister off the ground. 

Big Guy at the Park

No it wasn't me. Doc, again brought the bulldogs but today he brought the Beast!
It is a beauty! 48 kg of cast iron. I snagged it for heavy swings.
It was nice to swing heavy and not have to take a wide stance to fit the two 32kg bells.

At the end of training I was able to clean the Beast!
I could not quite push press it.
The beast proved to be the BGAP (Big Guy At the Park)

KBLA Sunday after effects.

So yesterday Guro John lead us through about 100 swings.
I snagged Doc's bulldog for two handed but dropped down to 32 kg for single handed.

Then Nikki led us through descending press ladders.
2 sets of (5 to 1) I did one set of 24kg and one with 16.
I haven't been doing very much vaolume of presses latetly.

Then Doc led us through various heavy press stuff.
Push, press, Bottoms Up etc.

So why were my glutes and legs so sore today?
I had a theory and checked...
Yep Hard-Style-Lock hits exactly my sore muscles

Argh!

Last Sunday at Kettlebells LA, I felt I was out of practice on 24 kg snatches.
So today I thought I would get some practice in.
My goal was 10 sets of 8R, 8L for 160 snatches.
I was concentrating of form. I didn't feel it coming.
On my 93rd snatch I tore off a callus. I haven't done that in a long time.

Swing Sets for Elizabeth

It was 7 sets of swings with 1/4 body weight kettlebell for my 8 yr old.
She did great.

I used 32 kg kettlebell.

7 sets for 30 seconds
Rest in plank position in between
After 7th set, rest in cobra

Program Minimum with 32 kg

So this week I bumped up to the 32 kg for the Program Minimum.
5 minutes of Turkish Get ups

Oh Solo Mia PM

Everyone else was asleep in the house, (except possibly a mouse)

Swings Sweet and Simple
Turkish Getups Tomorrow
Program Minimum

24 kg: (30 sec swings + 30 sec plank) x 12 sets

Father Daughter Program Minimum Day

All around me co-workers and family were sick. It finally caught up with me last Friday.

As I was getting ready to do a Program Minimum (PM) this morning my older daughter caught me in the hall. She woke up 1/2 an hr early and wanted to do kettlebells with me.

Warmed up with joint mobility then

Turkish Get Ups
We did 5 full minutes of TGUs.
Dad with 24 kg and daughter with body weight.

Swings
We reviewed both end points of the swings.
Starting with neutral but precise foot alignment.
Next pushing back with the hips in the squat position.
I had her push a chair with her butt.

At the top we worked on the Hard Style Lock.
Heels+knees+Gluts+Abs +Lats
We did 4 sets of 20, with Planks in between the swing sets for "recovery".
She could get into a good plank, but I think the planks were harder for her than the swings.
So I stopped at 4 sets. I again used the 24 kg and she used a 10 Lbs kettlebell for swings.

Elizabeth is 8 years old and barely 40 pounds.

Getting Cold Feet in the MVO2

OK this is the first time my feet were the point of failure on the MVO2.

Laugh it up you Minnesotan Eskimos. But I've got prissy feet that can't handle 45 degrees F.
I went bare foot and the grass was damp so it felt colder. And after 20 sets I couldn't feel my toes anymore.

I stopped for safety's sake. Then my feet felt worse. It hurt the most just walking the 24kg back into the house.

MVO2 22 sets 5 reps with 24 kg

Slogging Through

My body has yet to regain its addiction to the VO2.

Back in November 2008 my body actually craved MVO2 protocol.
Currently it's still an exertion of will to get out there and do it.

Today for my 46th birthday I hit the "recommended daily allowance" of MVO2 snatches.

40 sets, 8 reps, 15:15 with 16 kg.

Slowly Regaining Ground

In high school, it used to take about two weeks for me to get back into shape at the beginning of the wrestling season.

In those days two weeks seemed like a pretty long time. Now a days, two weeks is like a blink of the eye, but I haven't made nearly the recovery. Of course in high school I was rarely sedinatary --especially in Dr. Pawson's Physilogy class ;).  Also and work outs jumped from 3 x week to 5 x per week.

Tuesday 34 Sets 8 Reps 15:15 with 16 kg

Wednesday 32 kg TGUs

A Long Way to Climb, but a Longer Journey Traveled

Well my volume is slowly increasing,
but 3,840 kg of snatches is well short of 10,080 kg peak two months ago.

On a up note, I've offically snatched over 200 Metric tons since I started
keeping a training log

MVO2, 15:15, 16 kg, 30 sets, 8 Reps.

mini MAX

My VO2Max reintroduction goal was 40 sets of 8 reps with the 16kg.
I was starting to breath pretty heavy by set 15,
but it was my hands that made me stop short.

I could feel the skin heating up, and knew I would tear a callous if I even tried to push it to 30.

Well, 3 more weeks till my birthday. We'll see how quick my VO2Max comes back.

MaxVO2 on Hold

I planned to do a scaled back session of Max VO2.
But, my shoulder was feeling tight so I did a shoulder session instead.
Using the moderate 24kg bell, I did

• Arm Bars
• Get Ups
• Wind Mill

VO2 Tomorrow?

Happy New Year

OK I'm a week late.

December was slow month for my training. I did almost no MVO2 work, and went mostly into strength maintenance mode (read that as slow regression) .

Last night I went to Punch Kick Grapple (PKG) in Culver City. A co-worker and I went to training each other.
PKG has a really nice facility with nice assortment of heavy bags, speed bag, Ring, and grappling area. Plus the owners are really cool. They also have a good set of Kettelbells in pairs from 4kg to 40 kg.


Playing with the bulldogs
I had to do a little playing around with those 40kg puppies. I did a Turkish Get Up (TGU) on the right a lot easier than I expected. The left on the other hand was a different story. For the first time in my life on a TGU I had to dump the bell. Now I've bailed before, or used the other hand for assist, but last night I had to direct a fall of a 88 pound bell while laying on my back.

I don't quite have the strict press, but with a push press cheat I could press the bell.

Double bulldog swings! These were fun. 120% bodyweight swings.