Rich Endo, RKC

Fun for the Whole Family

2009-05-05T12:47:00.001-07:00

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

2009-05-03T19:49:00.000-07:00

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.

2009-04-27T19:39:00.000-07:00

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!

2009-04-10T20:07:00.000-07:00

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

2009-03-24T21:01:00.000-07:00

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

2009-03-16T18:25:00.000-07:00

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

Oh Solo Mia PM

2009-03-11T09:42:00.000-07:00

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

2009-03-06T11:18:00.001-08:00

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

2009-02-10T11:11:00.000-08:00

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

2009-02-05T08:56:00.000-08:00

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

2009-01-29T10:40:00.000-08:00

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

2009-01-20T14:16:00.000-08:00

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

2009-01-15T09:28:00.000-08:00

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

2009-01-14T11:48:00.000-08:00

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

2009-01-09T08:59:00.000-08:00

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.

Same Same

2008-12-04T20:15:00.001-08:00

MVO2 22 Sets, 6 Reps 15:15 with 24 kg.

Same as last week.
I need to get 2 sessions of MVO2 a week.

MVO2 24kg 6 Reps

2008-11-29T16:39:00.000-08:00

22 Sets 6 Reps MVO2 15:15
Last week I did 10 Sets of 30:30, 10 Reps immediately followed by 20 Sets 15:15, 5 Reps.
This week the extra rep on the 15:15 made it a bit tougher.
My target was 40 sets, but I need to build my volume back up.

Ipsilateral One Arm One Leg Pushup: The Movie

2008-11-25T23:15:00.000-08:00

Return of the VO2

2008-11-22T12:33:00.000-08:00

It has been over two weeks since doing the MVO2,
so I wanted to take it "easy". Also, I wanted to use the 24 and practice with the RKC men's standard weight. So to make things a little challanging but not too stressful, I decided on a 30:30 protocol.
It was too fatiguing to continue for the full 20 minutes so I changed mid point to the 15:15 protocol. One nice thing about the non-standard 30:30 protocol is that I can convert on the fly without resetting the Gymboss

Using the 24kg:
10 sets of 10 reps 30:30 (10 minutes)
20 sets of 5 reps 15:15 (10 minutes)
200 reps total

Where Have I Been

2008-11-21T14:00:00.000-08:00

I abandoned my only MVO2 attempt since the last one I blogged. My calluses were catching. Proper hand care is important.
Mean while, my practices have been mostly presses, pull-ups, and heavy swings, all at low volume.

Ipsilateral OAOL Pushup
Inspired by an inquiry last month about one-arm one-leg push up,
I was surprised that I could switch arms and legs on the fly.
Next thinking about the FMS ipsilateral mobility test, I wanted to see
how hard it was to do a right hand + right leg push-up again I was surprised that it was doable!
The left side was uglier but it was doable also!

Hopefully tomorrow I can return to MVO2

MVO2 15:15, 70 Sets 9 Reps

2008-11-05T07:03:00.000-08:00

630 snatches 16 kg in 35 minutes. PR

It's interesting how the first ten sets start slow as I'm warming up.

Sets 20-40 go rather fast.

Sets 50-60 are real work but they go fast also.

The last ten are almost an out of body experience -- I feel like I'm about to hit the bonk.

Max VO2U

2008-11-04T09:14:00.000-08:00

Go vote!

Workout Updates

2008-11-03T09:41:00.000-08:00

I had to move my Friday workout to Saturday, Sunday was rained-out and Monday was a pretty typical heavy day.

Saturday:

My goal was back to back "New RKC Test". For me that is 132 snatches in 10 minutes.

The first 5 minutes I kept up with 7 snatches every 30 seconds alternating hands each set.

The second 5 minutes, I had to drop down to 5 snatches every 30 seconds. 12 Reps short of my 10 minute goal!

As I did 5 extra minutes of cooldown of 3 snatches every 30 seconds for a total of 150 snatches in 15 minutes.

Sunday:

The Sunday morning KBLA class was rained out so I did Turkish Get Ups with the 24 kg and 32 kg. I threw in a Bent press with the 24 on each side.

Monday:

2 Set 10 Reps, 2-handed swings, 32kg

1 Set 10 Reps, Right hand swings, 32kg

1 Set 10 Reps, Left hand swings, 32kg

1 Set 10 Reps, Swings Switches, 32kg

5 Sets, 10 Reps, Double 32 kg

5 Snatches Right 32 kg

2 Snatches Left 32 kg -- too wobbly so I stopped

2 Reps Double Clean and Push Press 32 kg with 10 seconds lockout.

10 yards Bear Crawls with 32 kgs.

1 Windmill each side Left, Right with 32 kg (the Left actually felt stronger today)

Back off MVO2

2008-10-28T10:01:00.000-07:00

16 kg, 40 sets 9 reps 15:15.

I actually did 10 reps on my first set by mistake. I can't keep a 10 rep pace at this time -- 9 reps is hard enough. But it is physically possible to have a 10 rep 15:15 pace -- at least for one set ;)

I tried a new cue on my snatches. I worked hard on engaging my lats during the hip snap and letting the bell bring my arm up. This was different, and I liked it. It is a way reduce trap involvement.

Swings are Kings

2008-10-27T09:50:00.000-07:00

Never under estimate the power of the swing. I have been doing MVO2 snatches for a while now. But on this Sunday's KBLA class we ended with swings -- any type of swing for time.

I used 24kg

2 minutes work, (1 minute? rest)
1 minute work, (1 minute rest)
30 sec work, (30 sec rest)
30 sec work

That was as hard! It was more taxing on the grip than 24 kg, 40 sets 5 reps, MVO2 15:15.

New RKC Snatch Test

2008-10-24T10:31:00.000-07:00

I wanted to try the New RKC Snatch Test. So I opted to trade my heavy MVO2 day with the new snatch test.

At 146.2 pounds
In Google Type "146.2 pounds in kg"
Google returns "146.2 pounds = 66.3152045 kilograms"
10 Reps at top of very 30 secs (Pace is for 100 in 5 minutes)
Typically finish 10 reps in 23 seconds
Finnished 70 reps in 3:23

My cadence was at the 100 reps in 5 minutes. But I was pretty spent just passing my requirements. I wasn't mentally prepped to go the whole 5 minutes.

I think I can probably add 5 reps per week. I would like to do the "heavy weight" 100 reps.

But it's nice to know I would still pass. My candence was much faster than I needed to make my requirements, but this is the candence I would like to hit for the SSST.

Perhaps the weight Scaled SSST (SSSST) could be 2 reps per kg of girevik in 10 minutes.

So I don't know which would be better

Keep the cadence and train to extend to 20 sets (making the SSST)
Fix at 20 sets upping the candence until I hit 132 in 10 minutes (SSSST)
Alternate every week between 1 & 2

I'm leaning towards #3. The SSSST, can be a mile stone on the way to SSST. My guess is that the slower paced #2 will reach the goals first.

Fast For Fifty

2008-10-21T08:31:00.000-07:00

Fast for fifty sets, AKA Fast 450 snatches.

Kenneth Jay laid down the law with his MVO2 Protocol.

Rif led the way 80 sets of 8.

Cecilia Tom soldiered on with bloody hands.

Nikki Shlosser laid down the 50 set challenge.

I know 50 is a far cry from 80, but 9 reps is more than a bit harder than 8.

When I hit 46 sets on the 8 rep 15:15, I bumped up to 11 reps on 20:20.

So I never made it to 80x8 on 15:15.

50 Sets 9 Reps 16kg MVO2 15:15

450 Snatches.

Doing the MVO2 15:15 protocol is a bit like driving cross coutry.

The landscape goes though change after change.

Every ten sets or so the experience of MVO2 changes and becomes something different than before.

I can't imagine what the next 10 will bring let alone the next 30!

50 Sets Heavy MVO2

2008-10-17T10:25:00.000-07:00

A couple weeks ago, I mixed the (old) RKC Snatch Test Rules (one hand switch, no putting down the bell) with the SSST goals. Well there is a New RKC Snatch Test that goes into effect starting February 2009. It fits in well with the SSST. It essentially is the SSST for 5 minutes instead of 10 minutes.

Each week, I've been doing one high speed 16kg MVO2 session, and one medium speed 24 kg session. I found out about the test change out after this morning's "heavy" MVO2. The 24 kg 15:15 should be good conditioning for the new test rules

Today I hit a PR w/ 50 set of 5 reps 15:15 with the 24 kg.

Back to MVO2

2008-10-14T10:44:00.000-07:00

It's been a week since I've done the MVO2, and my body was both dreading it and Jones'n for it.

My MVO2 session are early sp that the LA Wild fire hasn't kicked up yet. The wind is still North westerly. As the sun heats the dessert, the wind will com in off the Nevada dessert and bring in wildfire smoke and ash.

MV02 15:15, 44 sets 9 reps 16 kg.

Last Friday I had to skip my normal 24kg MVO2 day, to get ready for our company "Day of Service". We painted a local school handball court and did some gardening. I opted for the gardening ad did some heavy shoveling to dig out some ugly and "trimmed to the ground" bushes.

Some of the roots were still green and they were mixed in with tree roots. That plus "dead cleaning" a 50 gallon trash can filled with roots and dirt, in order to toss the yard waste into the dumpster, made for a pretty good work out.

360 Snatches 20 minutes

2008-10-07T08:32:00.000-07:00

Pump Up the Volume!
MVO2@ 15:15 16kg 40 sets, 9 reps = 360 snatches

Average Heart Rate 172

Max Heart Rate 188

Felt good, but the pesticide wafting over from up the street was starting to get to me.
In fresh air I know I can get 50 set in the very near future.

RKC Snatch Test Embedded in SSST

2008-10-03T10:50:00.000-07:00

It's been two months since my official RKC Snatch test at UCLA.

So I decided instead of my scheduled MVO2 practice, I would do a timed RKC snatch + snatch until I hit 200.

Well that was the plan anyways. My left shoulder is a little hinky, and it didn't feel right until near the end.

RKC Snatch 22 Left, 26 Right (pass for RKC snatch test)
8 Left, 8 Right
8 Left, 8 Right
8 Left, 8 Right
8 Left, 8 Right
5 Left, 5 Right
5 Left, 5 Right
100 snatches: Total time 7 minutes 20 seconds

RKC Snatch Test: pass

SSST: fail

Gym Day

2008-10-02T09:30:00.000-07:00

I walked the 16 kg down to the club-gym to do pullups -- about 300 yards each way. Most of the way carried it racked.

About 5 1-3 rep sets pullups. I had a hard time with the weighted pulled ups. The bar was high for me so I had to stack a few step blocks so I could reach. Nice experient, but not worth the pull up part. The racked-carry walk was a good workout.

3 double 110 Lb. dumb bell deadlifts. One with calf raises.

Dumbell: Militaty Presses, Windmills

Fast and Furious

2008-09-30T09:28:00.000-07:00

Yesterday was pretty heavy, so today I went for speed!

10 snatches in 15 seconds is fast! I was 0.5 to 1 second late most of the time on the left side,

just in time on the right.

Hands (skin) gave out only slightly before cardio, and the rest of my body was not far behind.

20 sets was intense! thats 200 snatches in 5 minutes of work and 5 minutes of rest!

And I was toying with the idea of 40 sets! To think some guys are doing 80 sets of 10 reps 15:15.

Warmup: 16kg Around the World; Halos; snatch 5L, 5R, 5L, 5R

16kg MVO2 20 Sets 10 Reps 15:15.

Cool down snatch 10L; 10 R

Little Things and Heavy Snatches

2008-09-29T08:06:00.000-07:00

I decided that 32 kg snatches were going to be the main course of my practice today.

Lock and Load

I worked the Hard Style Lock (HSL) and the Hike Back (Loading the Hamstrings),

focusing on both ends of the snatch. While trying to get my left snatch as smooth as my right snatch, I noticed a key point missing on the left. It is not enough for me to not grip the 32 kg bell. For me, the bell is so heavy that I have to actively de-weight the bell while it spins in my hand. BIG difference.

After warming up with 16 kg around the world, and halos.

10 x 32 kg, 2 handed swings

3 Sets, 10 Reps, double 32 kg swings

3 Sets, 1 Rep double 32 kg, Clean and push press

1 set 3 Reps 24 kg, hang snatch

4 Sets 32 kg snatches {L, R}: {3, 5}, {5, 5}, {5, 5}, {4, 5}

MVO2 a Day Early

2008-09-25T08:19:00.000-07:00

I had to switch my schedule around a little. So for this week I am switching my Thursday Heavy day for a MVO2 Day. Tomorrow I plan to do a quick Heavy and GTG at work.

MVO2 15:15 protocol:

40 Sets, 5 Reps, 24kg

Heart Rate: Average 176 bpm, max 189 bpm

I guess that's a PR on Max HR, but that's not a PR I want to push too high.

Day Off Rant on Bad Metrics

2008-09-24T11:27:00.000-07:00

There are certain metrics that are my pet peeves.

One is the BMI.

It's bad geometry.
The inventor specifically stated it was not that useful for an individual.
Waist-Hip Ratio has a much higher corelation to health.

My other pet peeve is National Polls for the US Presidential Elections!

The election is decided by the electoral college not popular vote.
See Map Link on Top right this blog to see results of the latest state-by-state polls.

Regardless of who you are rooting for, it is the electoral outcome not popular vote that counts.

Sometimes Less Leads to More

2008-09-23T08:56:00.000-07:00

Yesterday was a pretty unremarkable Heavy Day.
Single 32 kg swings.

Double 32 kg swings.

Double 32 kg cleans and jerk.

Double 32 kg cleans and push press.

Double 32 kg overhead walks (30 feet, turn 15 feet... had to drop 'em)

Less is More MVO2

Today I decides to cut back to 5 reps on the 24kg 15:15 MVO2 protocol. I never spent to time to officially calibrate, since it is easy enought to tweak the reps numbers.

The 24 kg at 5 reps per 15 is still more work than 16 kg at 7 reps per 15.

I warmed upped with the 16 kg.

Around the world, Halos, 5 snatches Right, 5 Left.

This worked, I was able to get to 40 sets of 5 reps. The bell kept pinching my left hand (but not the right). This "slower" pace allowed me to focus more on technique.

The cardio load seems about the same as the 11 reps per set 20:20 protocol.

My heart rate averaged 169 bpm, and maxed at 185 bpm.

I finally feel like I'm actually doing MVO2 with the 24 kg. It will be nice to build off the base of 40 sets.

Grooves and Ruts

2008-09-22T16:02:00.001-07:00

Last Friday's MVO2

Things never greally grooved.

I got to twenty sets then took extended rests so I could get more reps in.

Thursday's heavy day taxed some muscles that I haved worked in a while.

I think it is a good idea for me to "regularly lifting odd things". GTG is great for fast progress at a specific task (e.g pullups, KB MP). But for me, I also want to make sure that my groove does not turn into a rut.

So where does tha leave me?

I want to groove snatches and strict military presses. But as for "getting things over my head",

I don't want my MP strength to get too far ahead of my odd shaped or wiggly things over head.

Hmm it may be time to build a slosh pipe.

And Now For Something Completely Different

2008-09-18T08:58:00.001-07:00

OK Not completely. I don't have a pullup bar and I wanted to do some pullups.

So I jogged about 400 yards down to my gym for a workout of pullups and Military Presses.

The dumbells have a different groove than kettlebells and I had to use a lot less weight than I am used to. 40Lbs on the left side, while at work I am doing 60 Lbs.

A few bar dips and reverse shrugs

Alot of overhead squats.

Deadlift double 100 Lbs dumbells.

Maybe I'll walk my 1.5 pood once a week to the gym for Press and pull ups.

Gross Snatches

2008-09-16T07:57:00.000-07:00

My form was actually OK until the end. By gross I mean a dozen dozen or 144 snatches.

24 kg, 24 Sets, 6 Reps, 15:15 protocol.

Average Heart Rate 164, Peak HR 184.

Man that was hard. I was shooting for 40 sets. I'll build up to it!

It's been a while since it wasn't my hands that were the first thing to go.

It took longer than usual to get my heart rate down.

Manic Monday

2008-09-15T09:00:00.000-07:00

I missed Friday's MVO2 session, as well as Sunday's KBLA class. And due to travel to my in-laws, my diet was higher in sugars and starches than usual. The end result: I gained 4 pounds!

32 kg bell(s)

1 Right, 1 Left, Slow Turkish Get Up

5 Sets 10 Reps, overspeed two-handed swings

5 Sets, 1 Rep, double kb clean and push press

28 kg farmer's walk:

Switched hand every hundred steps

300 steps from my parking spot to my desk -- about 200 yards.

(I'm switching out my 24kg bell at the office for the 28kg)

24 kg farmers walk: trace path back to car

Fun With Iron

2008-09-11T10:08:00.001-07:00

16 kg snatch-Overhead Squat-snatch: 3R, 3L; 3R, 3L

32 kg overspeed two handed swings

2 Sets, 8 Reps, Double 32 kg swings

24 kg snatches:12L, 12R

24 kg snatches:8L, 8R

Double 32kg Clean & Push Press (That's 96% of bodyweight, why is it so much harder than a handstand pushup?)

Double 32kg Clean & Front Squat

Double 32kg Clean & Push Press & short walk locked out overhead

Double 32kg Clean & Push Press

Note: the 24kg Snatches and Double 32 kg work was interleaved

The Vodka is Good, But the Meat is Rotten

2008-09-09T08:46:00.000-07:00

No the title is not another Pavel quote, a humorous but undocumented "machine translation" from English to Russian, back to English of:

The spirit is willing, but the flesh is weak - Paul of Tarsus

Preamble

The morning didn't start well. There was an overly agressive squrriel that kept coming onto the lawn while I was warming up. When I threw small rocks at it, it just chased them and tried to eat them. When I shoo'ed it away with a broom it just came back. It was probably a human spoiled creature, but I didn't know if it had rabies or plague. I certainly didn't want it climbing my leg and searching for nuts during my snatch MVO2.

Finally I got my dog Coco, and tied her leash to a post near the corner of the lawn where the squirrel kept comming. That worked!

I asked my daughters later, and apparently a neighbor girl had been feeding the squirrel.

MVO2

10 sets into the 20:20 MVO2 I was warmed up, byset 20 I was wondering if I was going to make it to the planned 34 sets. My heart rate was 173 bpm which is 99% of heart rate by age, but bellow my max measured 187. It was a slog, but I knew I could get through it.

On the 23rd set of 11 reps 20:20 MVO2 I tore the skin on my left middle finger. I think I grip the bell too tight with the left hand. I've had four tears on the left hand and none on the right! The tear is very small and I expect it to close up by tonight. I finnished the 24th set since it was with my good hand.

MVO2 20:20 for 30 Initial Target Reached

2008-09-05T09:41:00.001-07:00

MVO2* Day

Sticking with 11 reps at 20:20, reached the my initial target of 30 sets!

Near set 20, I noticed I was not firing at Maximal Volitional Contraction (MVC). I used Nikki's Pavelization technique and sharpened up my form quickly.

The skin on my hands held up pretty good. I didn't have to worry about it so I was able to notice other things like my form slipping. The last 10 sets of the 20:20 I really worked up a sweat. Just after set 29 I checked the heart rate monitor, and I reached 187!

*using Kenneth Jay's MVO2 nomenclature, as opposed to the Wikipedia VO2 Max name

epiblog - (fixed typos) 5 hrs later, I still feel the metabolic impact of todays practice.

Heavy Thursday

2008-09-04T08:50:00.000-07:00

He ain't heavy, he's my brother,

2Handed Swings 32 kg; 20 reps - emphasized pulling shoulders down, not bending knees until elbows hit body, loading hips, and accelerated backswing.

Swing Switches 32 kg; 20 reps - I realized I haven't been doing many single handed swings. It was good to work on torsional stability.

Double Kettlebell swings 2 32 kg; 4 sets; 10 reps

Bear Crawls 32 kgs; 15 meters

Hang Cleans 32 k2; 3 R, 3 L- These are almost as hard as double 32 kgs

Overhead Walk 32 kg; 40 ft R; 30 ft L

In a hurry this morning but my blood pressure was still lower than last week.

120/76 mm*Hg

Day Off PR!

2008-09-03T12:10:00.000-07:00

Wow, PR on my day off.

I've had Pre-Hypertension all my adult life. When I was in my early 20's I rode my bicycle 20 miles each weekday and 40-50 miles on the weekend. I still had blood pressure just short of hypertension.

Using the VO2Max protocol, and hitting 183 bpm or 103% of heart rate for my age, I must have blasted open some blockage out of my arteries.

Before I started preparing for the RKC I was 136/91.

After the RKC I was 126/87.

This morning I measured 115/74 this is the lowest I ever remember having.

It was just one reading, two more in a row and it is officially GOOD!

Hindsight is 20:20

2008-09-02T08:47:00.000-07:00

I came away from my last tear pretty lucky. The tear sealed by the end of the day; all I have is a blood callus. Following Rif's golden Rule Don't Tear, I stopped when my callus separated from the flesh bellow. This separation is what precedes a tear by a few snatches.

I found matching heart rate monitor pieces and monitored my heart rate during VO2Max 20:20 (non standard) protocol. It took a few sets to get my heart rate up, but by the end I was at 182 bpm. I got 26 sets in (13 L, 13 R) of 11 reps for 286 snatches.

I am pretty sure I can meet make initial target of 20:20 for 20 minutes (30 sets) once my skin is up to it. But for now I'm stopping when I get a hot spot or similar serious warning. Once I get 20:20 for 32 minutes (48 sets) I plan on bumping up to 12 reps. 13 1/3 reps is the same cadence and 10 reps in the 15:15.

Once I get to 13 reps for 32 minutes of 20:20 or once I move up to GTG presses with the 28kg,
I plan to recalibrate with the 24kg and drop back down to the 15:15. If I hit 13 reps for 32 minutes of 20:20 before I am ready to jump to the 24 kg, I will go to the 30:30 (non standard) protocol.

Heavy Labor Day

2008-09-01T09:38:00.000-07:00

Today is Heavy Day and Labor Day.
The girls want to do kettlebells with daddy. They did Deadlifts, squats. Elizabeth (8 yrs 42 Lbs) did swings with the 10 Lbs bell.

Me:
2 Sets 10 reps Two Handed Swings - 32 kg
3 Sets 10 reps Double KB Swings - (32 kg + 32 kg)
1 Double KB Clean (32 kg + 32 kg)
3 Sets 1 Rep Clean, Press, lock-out, standing arm bar - 32 kg (strict press on right, push press on left)

1 strict press left - 28 kg
3 strict press right - 28 kg

3 snatches right - 28 kg
1 snatch left - 28 kg

Two Steps Forward, One Step Back

2008-08-29T12:44:00.000-07:00

+1 Silicon sleeve worked well protecting the finger. Just cut the end off and it was easy to keep in place.

+1 The non-standard 20:20 protocol increased VO2 requirements and gave finer granularity to snatches per minute.

-1 Tore blister on hand. (three in a row -- literally in a a single line. palm, finger, base of the middle finger) Each blister was on a different VO2Max day.

KBLA's CK-FMS Night

2008-08-28T15:44:00.000-07:00

CK-FMS
Last Night was CK-FMS screening night for the KBLA crew. This was run very nicely by Dr. Cheng, Kirsten Farrell, and a couple of her students.

No surprise that Nikki was most functional with a score of 19. I was next with 17. I had two asymmetries. The biggest asymmetry was the fists behind the back (a 1 Left on top, and 2 right on top). I had two different compensations for the hurdle step.

(I got that crazy one side leg-hand lift down now so my score could be 19 also. But I'm sure Nikki will have it down by now so her score is probably 21 now). My behind the back arm reach has always been asymmetric. In high school I could grasp fingers on side and wrists the other.

We'll get the corrective exercises later.

BTW, I cleaned the Bulldog last night, but I'm not up to strict pressing it yet. Cleaning a single Bulldog is much easier than cleaning two 32 kg -- but that is no big surprise.

Heavy Day
This morning my 8 yrs old daughter wanted to practice with me. I had her do wall squats, namaste squats (goblet squats without the goblet), and deadlifts (10 pound). She has a tendency to round her L-spine and her T-spine, tho usually at different times.

Later my 5 yr old daughter wanted to try and she did all squats and deadlifts with a straight spine.

Double 32 kg Farmers walk.
2 sets 10 reps 32 kg 2 handed swings -concentrating on loading hips and engaging lats.
6 sets 5 rep double 32 kg swing
3 double 32 kg cleans.
10 meter walks 32 kg overhead Left
10 meter walks 32 kg overhead Right

GTG presses at work.
24 kg standing, sots and seated.
Trying to double the number of sets on my weaker left side.

I think I really like the seated press, just roll my chair over to my bell and not worry about taking my shoes off, press, then glide my chair back.

It's Always the Last Set

2008-08-26T09:06:00.000-07:00

It's always on the last set, or on the "last run down the hill".

Doing the VO2Max 16kg 15:15 of 46 sets of 8 Reps on my last set I tore a callus on the inside knuckle of my left middle finger. Argh! Anyways, tomorrow is a scheduled day off with CK-FMS screen at night.

I checked my pulse after the last set and it was 148. That seems a little low, but maybe my recovery is fast ?

RKC II, Pullups & WTH Effect

2008-08-25T16:28:00.000-07:00

There has been a lot of discussion about the new RKC 2 requirements.
The most common concern is strict military pressing (MP) the kettlebell closest to 1/2 body weight. As long as I keep under 150 Lbs that should be no problem. I haven't tested the 36 kg bell so I don't know if I can press it or not.

My worry was a pull up with the 24 kg kettlebell hanging from my foot. Last time I tested was with a 16 kg hanging from Nikki's weight belt. I didn't even budge. This Sunday I tried with the 16kg hanging from my foot and I was able to do it! What The Heck (WTH)! I still have 8kg more to go but I am a lot closer than I thought!

The vast majority of my training between those two pullup test has been months of RKC snatch test prep, and now 2 weeks of (heavy day->VO2Max Day->rest day). I have not worked on pull ups!

VO2Max[4]: VHIT

2008-08-22T10:39:00.001-07:00

I like The Dane of Pain's VO2Max protcol, but time is a huge factor in my schedule.
So before reaching the optimal number of sets, I bumped up my rep count to 8.
8 Reps in 15 sec is fast. I don't see how some of you guys are doing 10 per 15 secs!
...especially you taller gireviks! That bell must be flying!

The few bumps on my handle weren't an issue at 7 reps, but at 8 I got a blister were I haven't even had tenderness before. Time to break out the Dremmel.

16 kg, 40 sets of 8 reps = 320 reps

2008-08-21T12:32:00.000-07:00

Just getting the Bells from the bedroom to the front lawn is a warm up.

double 32kg Deadlift
double 32 kg Farmers Walk (12 ft)
double 32 kg Bent Row
double 32 kg Deadlift
double 32 kg Farmers Walk (50 ft)
double 32 kg Deadlift
double 32 kg Farmers Walk (40 ft)

10 32kg 2Handed Swings

I go You* go
6 x 10 double 32kg Swings

10 32kg 2Handed Swings

Reverse the Warm up to put the bells back.

BTW I'm back down to 145 Lbs.

*Ok there was no "you" I just counted to ten at the cadence of my swings while I walked the yard.

VO2Max[3]

2008-08-19T08:28:00.000-07:00

Session 3 of my VO2 Max Training
16 kg, 52 Sets (26L, 26R) 7 Reps 15:15 = 364 snatches. My weight bumped up a couple pounds this week, I'm back up to 147. Hopefully it is added muscle from my heavy days.

Hip bob
I noticed on my last few sets if I raise and lower my hips after the hike back, to start the swing forward, I got a nice plyometric like boost. With better timing I could probably attack the back swing with my hips already coming down, but I would want to practice that fresh and not after my 300th snatch, and with the pressure of getting my required snatches in every 15 seconds.

Current Training Schedule
Sunday: KBLA variety day
Monday: Heavy ballistics, GTG Presses
Tuesday: VO2MAX
Wednesday: Rest
Thursday: Heavy ballistics, GTG Presses
Friday:VO2Max
Saturday: Rest

2008-08-18T08:09:00.000-07:00

Roaaar!

I had a feeling I wasn't hiking the bells back enough on my previous double 32 kg clean attempts, so today I did 2 swings, then a clean. It worked! Not the most solid racking, but it was the first time I cleaned 5 pounds short of my body weight. Previous max was 2/3 body weight. Actually the first clean, I did 2 prep swings, the second clean I did 1 prep swing, on the third I just cleaned it.

Double 32 kgs (64kg)

Deadlift
Farmers walk
10 Swings
3 Sets 1 rep, Cleans*
Bear Crawls ~10 meters

*On the third double clean, I double push pressed the bells overhead. Just a small bend at the knees, then pop about 80% up. I had to "tension" up to get to the lock out position.

Finished it off the double work with 10 meters of bear crawls with the 32 kg's.

Single 32kg

Swings 5L, Five R

I should have gotten a bulldog.

Summers' Sweet Sunday Summer Sweat

2008-08-17T23:07:00.000-07:00

Anton Summers led the main practice today.
I started the day with the 32 kg for ballistics and 24 kg for most grinds.
Descending Ladder 10R, 10L ... 1R, 1L (110 swings).
We also did squats, Standard Presses
and We worked the Viking Press

We ended with about 35 meters of walking swings.

VO2Max[2]

2008-08-15T09:41:00.001-07:00

Last night I went to an MMA class. I haven't consistently grappled for about 14 years. I did about a month of Judo two years ago, but family issues derailed my training and I never got back on track.

We started with Heavy Bag work. I think it was about 10 rounds of 2 minutes with 1 minute breaks. That's what it felt like, but I could easily be wrong, I did OK there. I wasn't gassed, still had decent stopping power and moved OK. My Thai kick sucked though--I used to have good ones.

Then we did ground work. The technical portion went fine. Even though my training partner out weighed me by over 20 Lbs, RKC style KB training kept my back strong.

When we started to roll, I was gassing quick. I always hated ground work, even when I wrestled. I am a thrower. Plus one guy out weighed me by about 100 pounds. That was not fun. Just breathing was a workout when we rotated and he was on top.

I don't know if I sweated more rolling, or at the UCLA RKC. At UCLA the sun baked off most of the sweat. I do know that my clothes were saturated after rolling.

Afterwards, I wasn't really sore as much as tight. But I wasn't sure if I would be able to do VO2Max the next morning.

Friday Morning
I feel OK, but not fresh. It doesn't help that my dog Coco was agitated all night from the thunder storm. I had planned to do 50 sets, but that was before I went to MMA workout last night. After warming up, I found a good place to put the GymBoss and started my set. My plan was 40 sets since I had a good workout last night. It is interesting how my focus shifts from one set to the next on different issues: tight left shoulder, good hip snap, I need to file the handle, throw the bell through your stomach, great hip snap.

When I get to 40 set, I decide to do just 10 more for an even 50. Form doesn't break down but I am sweating up a storm.

Enter the PoodDuos

2008-08-14T10:48:00.000-07:00

With all due respect to the men of strength that named the 32kg the chihuahua, it is a Pood Duo!

5 minutes Turkish Get Ups (32 kg)
Farmer's Walk with dual Pood Duos (64kg).
5 Deadlift (64kg)
5 Swings-knee high (64kg)-- Boy did I feel it in the hips!
5 Presses L,R (32kg) - On the Left I had to help with right, but did slow negatives.
10 Swings-waist high (64kg)
Farmer's Walk with dual Pood Duos (64kg).

I tried double cleans with the 32kg's but couldn't quite make it. (Give me a few weeks)

GTG Military Presses all day with the 24kg

Tomorrow: VO2Max! 50 sets?

Starting VO2Max

2008-08-12T08:01:00.000-07:00

Working off the protocol Kenneth Jay gave us at the UCLA RKC, I am started with 41* sets of 7 reps per 15:15 with the 16 kg bell. (288 snatches). This was much easier than when we did it at UCLA. Of course, this wasn't the the third workout of the day, nor was the sun burning down on me. Depending on how I feel Thursday, next week I may bump up to 50 sets.

This is a great VO2Max protocol, but I do see the value in low rep high quality snatch practice. Like I blogged earlier, I get a lot out of the snatch, overhead squat, snatch practice.

*I meant to do 40 sets but I am still getting used to the Gym Boss*

Where to go from here

2008-08-09T09:06:00.000-07:00

So I'm a new RKC. I know from the RKC training practicum I can help people with their kettlebells. I also know that I have a lot to learn as a trainer. There is the issues of liability insurance, also I am restricted on time.

Next week I plan to start VO2Max twice a week, and work on ROP until I can double Military Press the 32 kg's. We'll see how that goes.

Practice:
16kg: around the world, halos
Left 10x(snatch+overhead squat) swing switch
Right 10x(snatch+overhead squat)

32kg:
Right: 5 x(Clean & Press->overhead squat)
Left: 5 x (Clean & push Press->Overhead squat)

32kg swings:
10 x 2h handed
2 x(5 R, 5L)

Easing into Post RKC Workouts

2008-08-08T14:53:00.000-07:00

Yesterday, I did about five minutes of Getups first with my new 20kg, then with the 24kg.

Today, I did:
16 kg Left hand: (Snatch-hold, overhead squat, 3 snatches) x 3
swing switch Repeat

I really like how this opens up my shoulders and hips. My hips load big time after the squat and trampoline the bell back up for the next snatches.

I do it next with the 24 kg
24kg Left hand: (Snatch-hold, overhead squat, 2 snatches) x 3
swing switch Repeat

My hips don't load so well with the 24kg. I think I am leaking some energy on the down swing. My hands are still recovering from the RKC and the 24kg put a bit too much stress on it this morning.

UCLA RKC Certification

2008-08-07T22:01:00.000-07:00

Friday

08:00 A lot of nervous energy, not knowing what to expect. The closest feeling is I've had is to freestyle wrestling tournaments I used to attend. I'm in Team Cheng's! I weigh in at 145 Lbs. 09:30 ish the Snatch Test: Goes like a typical morning workout. 26 Left, 22 Right. I probably could have hit 4 to 6 more but I wanted to save my hands. General remembrances: It was hot! The bells are raspy rough! Joe C's hands have longs strips of skin shredded off. I only had one shot of espresso this morning, and make it through the day with no more caffeine. It seems that strenuous exercise can replace caffeine -- up to a point. I am so amped up that the rest of the weekend, even the single shot of espresso in the morning feel like too much.

Enter The Dragon

After the training I didn't have time to go home and back before the dinner. So I shower at the UCLA Gym. I feel almost human. As I enter the room where the dinner and movie are to take place, Dan John stops me. He introduces himself and checks up on me. He was worried for me on the field. Apparently I looked pretty exhausted because more than one person comment on it. The salmon and the beef were quite good. I left in the middle of the movie to get sleep, even though I would have won a poster as a door prize if I stayed.

Saturday

I Didn't Know Squat

Or at least a couple of the squats and dead lifts. I particularly like the simplified squat progression, and the bootstrap deadlift.

VO2Max

This is one rocking protocol. It is tough. It looks very promising. The goal is 80 sets. 30 sets were hard enough. Of course we did the calibration testing and two other workouts just before the actual workout.

Sunday

Technical Exams.

During practice my right forearm is so tight I can barely hold a 24kg or swing a 20 kg. I lose the 20 kg a couple times during practice. I ask Doc work on it, and in a minute or two I am able to snatch the 24 kg again. I take my gloves off for the technique evaluations. I am literally risking my skin but this is the finals.

Guest Trainees (aka Victims)

My victims had previous experience. One gentleman had done a workshop with Mike Mahler and used a couple of his DVDs. The other (a lady) had trained at her gym. Their swings weren't too bad and I was able to help them get a little better. However, their Turkish Get Ups needed a lot of work and became quite good. The both were happy with what they learned that day.

RKC Grad Workout

The Dane of Pain Reigns (mainly on the plains?)! 20 seconds of walking seesaw presses, 10 seconds active recovery 20 seconds of swings, 10 seconds active recovery Until EVERY RKC candidate crosses 100 yds Oh merciful DoP lowers the weight by 4kg! Joe doesn't hear this change and does the Grad workout with the original 24 kg weight!

Certifiable

Dr. Cheng officially passes me. I am an RKC. Later Pavel himself tells me that I was well trained for the RKC. KBLA has eleven new RKC's!

Hugo Alvarado, RKC
Marc Bobys, RKC
Rich Endo, RKC
Kirsten Farrell, RKC
Kingston Heng, RKC
Robert Jay, RKC
Jose Nartea, Jr., RKC
David O'Donnell, RKC
Celina Reed, RKC
Nikki Shlosser, RKC
John Spezzano, RKC

Snatch Verification

2008-07-30T07:45:00.000-07:00

RKC Snatch Test with two days left: 24L, 24R at 145.7 pounds.

Staying In Tune

2008-07-28T10:46:00.001-07:00

Just to keep form and condition up I had a 16kg day
40L, 40R

Back on Track

2008-07-24T11:49:00.000-07:00

Thursday Morning I snatched 16kg for 40L, 40R RKC rules.

That afternoon, Dr. Cheng wanted to check my form.
I did 24kg 26L, 26R so enough for plenty of weight gain to spare.
He gave me a few tips so the actual test should be even easier.

Now my concern staying under 148 so I only have to use the 16kg for the Graduation Workout.

KBLA at the Park

2008-07-24T11:40:00.000-07:00

There was a big party going on at the beach, so Sunday morning we re-located to Clover Park for the morning.
It was a peaceful change of pace.

Dr. Cheng got stuck out of town due to a cancel flight but Anton lead us capably.
It was a relatively light work out til "some Bozo" suggested we try the Graduation Workout.

We only did 50 yards (out of 100). Boy was that tough!

-Rich aka "some Bozo"

How Not to Lose Weight

2008-07-24T08:59:00.000-07:00

Step 1) Jul 11, Get the Stomach Flu -- Spend hours on the porcelain throne
Step 2) Jul 18, Get Food Poisoning -- Spend hours on the porcelain throne.

Result 5 pounds in 8 days! -- But it comes back.

Cutting it Close

2008-07-18T09:44:00.000-07:00

With my official RKC snatch test exactly TWO weeks away, I am grateful that my illness did not come three weeks later. It would have been hard to pass the snatch test if I could barely walk.

I hit my numbers again in an ugly manner. I had to disqualify on rep on the left as "Too Much Pressing" and I had to resort to a "allowed by the rule" knee bend on my last rep on the right.

I am still very light for my category. If it were only a matter of the snatch test, I would drop the 2 pounds to reduce my number by over 20%. At 143 it is one of the biggest drops by weight class.
(38 snatches at 143 Lbs, 48 snatches at 144 Lbs)

But, and a big one at that, is I need strength for the rest of the course.

----
Edited to change RKC from "one week away" to "two weeks away"

8 Reps Short or 1.5 Pounds Over

2008-07-16T07:55:00.000-07:00

I guess I'm still recovering from my illness, or I could have over eaten before workout.

20L, 20R.

But I weighed in at 144.5 Lbs! At 143 Lbs my # is only 38.
Regardless, I'd like to get back to 52 RKC snatches.

According to some research it looks like I could benefit from a little protein in addition to the caffeine I have been ingesting before my pre-breakfast workout. It had been working well while I was at Family Camp, but I couldn't find my beef jerky this morning. So, I made due with chocolate covered almonds. And as the almonds have less protein than th jerky, I had to eat a little more in mass and volume than I am used to. Afterwards, I found the jerky and had a little of that as well.
By the time I got to my snatches my stomach was working harder than it should have.

So I'l retest Friday, and see how bad my numbers really are.

Family Camp

2008-07-13T17:07:00.000-07:00

We were at Forest Home Family camp July 6th-12th, in San Bernidino CA.

I dragged along 2 x 16kg kettlebells and 1 24kg KB so I wouldn't slip too much in training.

I didn't want to tax my system too much in the 5200 ft. high altitude. 5200 ft. doesn't seem high to most people but it greatly effected my arithmetic. Monday morning, I calculated on the fly that I did 3x8L and 3x8+4R for 100 total. It wasn't until I went to write it down that I realized that I only did 68! That after noon I did 24kg 16L, 16R.

Wednesday, I was feeling good. So I tested the 24kg "at altitude". My RKC target was reached with 24L, 24R, with much heavy breathing afterwards.

Friday, I don't recall the exact motivation, but I decided to do Military Press Ladders, with equal pullups on each rung. I have lost some strength focusing on my snatch numbers. Back in December 2007 I could do 5 ladders of 5 rungs with the 24kg and once did three ladders of 3 rungs with the 32kg. Friday morning I barely did 3 ladders of three rungs with the 24kg. Over all I think it is a better trade, but I will have to press for more endurance for the RKC graduation workout.

Lucky I don't have to Chew Gum at the Same Time

2008-07-03T09:08:00.000-07:00

My plan was to do with the 24kg (8L, 8R) (24L, 24R) (16L, 16R).
But I messed it up from the start.
I did (10L, 10R), then (23L, 24R) (went to the neighbor yard to pick some plums)

Not quite what I planned, but my grip was fried.

Logrithmic Ladder

2008-07-01T09:26:00.000-07:00

I did logarithmic, or "I'm too tired" Ladders today with the 16kg.
40L, 40R;
20L, 20R;
10L, 10R;
5L, 5R;

Power and Volume

2008-06-27T15:37:00.000-07:00

I wanted to do more power work than I get with the 16 kg. I got beat up pretty good by the 32 yesterday, so I was a little gun shy of the "pood dual". An RKC snatch test on the 24kg didn't feel like enough volume so I settled on:
3 sets of RKC snatch test style 16L, 16R
for a total of 96.

A good sign was that set 3 felt strong.

Snatch* Smart

2008-06-24T10:43:00.000-07:00

Another thing I confirmed on last Sunday's snatch test is that I loose count while snatching.
While "in the zone" of snatching I'm kind of "zoned out" of counting. On one occasion I had count "six" in my head in sync to Joe counting out loud. I then focused on some technical or body sense and the next count I heard was "ten".

So this morning with the 16kg I did 56 Left, then at least 43 Right.
The left side felt really good, the right side felt even stronger at first. But the first twenty on the right seemed to take a long time. So I don't know if I missed a few count while tuning into a really grooving hip snap. It was my right grip that fatigued.

Anyways, in honor of Barbara Feldon I'm posting 99.

*"snatch" is a synonym for "get"

Kettlebells Los Angeles Snatch Test

2008-06-22T19:26:00.000-07:00

The Kettlebell Los Angeles Crew received an email Friday
from Dr. Cheng, that we would be doing the Snatch Test on Sunday Morning.

I had skipped my morning work-out but knew I had to create some "demand" in the Snatch Power System so I would be "supplied" for Sunday morning.
I did a so-so Friday early evening workout to stress the system.

We had a transient smoking in his sleeping bag about 20 yars away. That was distracting in preparation but I did n't notice once I got started.

It all worked out as on Sunday I hit a PR for the 24 kg (54) 26 Left, 28 Right

Dr. Courtney Mizuhara-Cheng Video recorded all the snatch tests. Even though she was distracted and had her view obstructed by recording, she spotted two things, and efficiency and safety.

I was letting my left knee rotate inward on the down swing, and I was losing some momentum on the backswing.

Some Mornings Hit You Like the 4th Set

2008-06-17T09:02:00.000-07:00

I got up this morning and I just didn't want to work out.
I was groggy and tired. The dial on the espresso machine got moved and I got an unexpected ristretto. While the ristretto is stronger in flavor, it has less caffine.

I knew from recent experience If I didn't get some honest snatches done, my numbers would slide.
After an extra long and sluggish joint mobility I got my saggy self out on the lawn. As usual it was my grip that went first, although GPF (General Physical Fatigue) was not far behind.

RKC Snatch Test rules: 16 kg. 45L, 45R.

Iron and Steel

2008-06-15T16:20:00.000-07:00

Sheryl and I Celebrated our 11th "Steel" anniversary at the Huntington Hilton. It was a very nice room walking distance from my sister's place, where we left the girls.

We got to see Iron Man. When I was very excited when I heard Robert Downey Jr. It was perfect casting. Creative genius with chemical dependency problems. I don't know if it was acting or more of an autobiographical metaphor. I felt it was one of the best Marvel adaptations--though I could have done without some of the overly cartoonish prat falls. (They were funny but, Stark should have been more injured by them)

So at 7:30 this morning I walked the 24 kg about 1/4 mile down to the beach in "solidarity" with the KBLA crew. After reading Steve Friedes "Party Line for Passing the RKC Snatch Test" article I decided I would do:
4 sets of 12L 12R.

This worked well as my 4th set was one of my strongest. I got the timing down good for the hip pop. It felt so good I had to get at least a hundred in so I did one last set of 4L, 4R = 104.

Back to RKC Requirements

2008-06-13T08:05:00.000-07:00

OK back to an ugly 50 RKC Snatch test total.
26 Left, 24 Right.

Two were probably too ugly to count so that leave me with the required 48.

This last week showed me that even though I made my snatch numbers on 3 occasions,
I cannot coast to August 1st. If I don't keep my numbers up, then they will slide down.

Three times a week I need to do snatches for volume. Doing 80+ with the 16kg two times is
fine, but low volume with the 32 kg doesn't seem to help with 24 kg totals.
To be of use for the August snatch test, I probably need to hit at least 24 total with the 32 kg. the 32 is a fun change but I an not at the point where I can use if for volume (yet).

Tank Empty

2008-06-11T08:47:00.001-07:00

Last Thursdays I paid $4.9999 per Gallon for Unleaded Supreme (octane indicated in the owner's manual). I thought that was expensive (it was I could have saved 50 cents / gallon at the next station). But paying extra is better than running out of fuel.

This morning I ran out of fuel. I wasn't "gassed" or out of wind. Don't get me wrong, I was breathing quite hard. My arms just didn't have the energy to do 48 with th 24 kg.

I squeaked out 24L and 19R -- five short of my minimum! After a brief rest, I squeezed in
4L, 8R. That was not my most stellar performance. My guess is that, my low volume over the last week did not create enough demand for ATP. This is a different kind of "supply and demand" problem than we are seeing at the gas station.

A Week after the Centurian Mark

2008-06-10T08:32:00.000-07:00

I have not done as many snatch days since my 16kg x 100 last week.

On Sunday I thought I was going to do a snatch test so I did not push myself as hard
as I usually did. We also had tons of new people so there were not many lighter bells
around, and I as left with my 32 kg. That Is fine for a limited amount of swings but
one of the guys leading wanted to pump of the volume on swings.
I still thought I was going to snatch test soon, so I didn't want to fry myself.

After the normal work-out I played around on the ropes and rings.
I got up the double ropes pretty good, but at about 3/4 of the way up I realized
I probably couldn't make down the same way. I "hopped" over to a single rope before I fell.

Then I tried the shorter set of "monkey rings".
15 years ago I didn't have the grip strength to make it across. Sunday I made it one way!
It is a lot of fun soaring through the air like Tarzan (or Spider-man).
Next time I I would like to try the big monkey rings. That may be a challenge with my limitted reach (and grip strength).

More Snatch Progress

2008-06-03T07:39:00.000-07:00

I noticed, like many, that if I'm not setting new goals
and and continually pushing my self, I will actually slip
in performance.

Today:
RKC style snatch test with 16 kg
50 L, 50R
new PR and my 16kg goal!

16K Day

2008-05-31T09:54:00.000-07:00

16 kg x 26 double snatches
16kg 14L, 14R RKC style snatches

Lots of breathing

24 kg PR and RKC Goal + buffer!

2008-05-29T06:45:00.001-07:00

After Joint Mobility, Around the Worl, Halos,
Swings:
10 2hand swings
8L, 8R

RKC Snatch Test: 8L (lock) 8L (lock) 8L (lock) 2L 8R (lock) 8R (lock) 8R (lock) 2R
52 total!

That is the number for the next weight division allowing me to gain 15 pounds of body weight.

Actually I would still like to make the next weight division down, but now it is only for health
reasons, not to get easier snatch numbers.

Walking the Pood Dual - "Hip and Grip"

2008-05-28T09:59:00.000-07:00

32 kg day - I like using the 2 pood. It taxes both the hips and the grip.
Hip power is always a plus, and my grip is the weakest link in the snatch.

Get Up R-L-R
Swings - 10 x 2-handed
Cleans - 6L, 6R
Overhead Lockout Walk, 30 yds Left, 30 yds Right
Swings - 16 alternating
Swings - 18 L, 18 R non-stop

Post Holiday PR

2008-05-27T09:49:00.000-07:00

A two day break, may not seem much, but I was a little worried.

I did pack on a pound over the weekend at my Brother-in-Law's house.
He is a uber-foodie and drove all around the Bay Area to get his favorite
cakes, and dishes to host his daughters 2nd birthday.

My left side felt very strong and I know I could have hit 50 on the left
if my grip held out. I didn't want to disqualify so I stopped at 47.
At the start, my right side was really "popping" at the hip,
but I was starting to get winded earlier.

I stopped at 45 because my form was breaking down.

Still 92 PR w/16kg.

Mile Stones

2008-05-20T07:06:00.000-07:00

Sunday Was a Grind,

We welcomed back Dr. Cheng, and it was a workout.
My wife even commented that I did not look like my normal energetic post workout self.

We drilled the "hip snap" with return assisted swings.
That helped when we got to the highlight of the work out...
Descending and ascending snatch ladders. I did 24kg 10 to 1 and 16kg 2 to 10.
A special thanks to Guro John Spezzano for keeping me going on the ascending ladder.
I wouldn't have had the will power to go on without his encouragement.

But thats not all. I had a belay class at noon. My older daughter is having a rock climbing birthday party, and in order for my 5 year ld to climb, I have to be certified to Belay.
After the "Defying Gravity 1" class we could do some bouldering.
Bouldering works the grip "Hard Styyle!"

Today (Tuesday)
Dr. Cheng gave me the go ahead to use the 24 kg for snatch practice.

My plan was to try : 8 "Pause locked out" 8 "Pause locked out" 8 switch
I did using RKC snatch test rules
L: 8P,8P,4P,2
R:8P,8P,5P,3P,2

My last one was pretty ugly. If I were judging, I would not count it. But I don't think I would have the heart to fail someone on their last rep.

Anyway I am *real* close to smoothly passing.

My grip is getting better, and I didn't have to use and hand protection.

I am sooooo close

Tied My 16 kg Satch PR

2008-05-17T07:01:00.000-07:00

45 L, 45 R = 90
My Girya Log

The Other Pood Duo

2008-05-15T10:15:00.000-07:00

After joint mobility, I started with double 16kg snatches
(16kg + 16kg) x 24 double snatches
It was a nice change.

Then
16 kg: 29 Left, 34 Right

Walk the Pood Duo

2008-05-14T07:30:00.000-07:00

Today was 32 kg day.
20 minutes Joint Mobility

32 kg,:

2 x TGU R, L
Around the world
10 x Two Hand Swings
Swings 7 Left, 7 Right
Cleans 5L, 5R
Swings 10 L, 10 R
Cleans 6L, 6R
Swings 18 DARC
Swings 30 DARC

Power Up!

Volume

2008-05-09T08:56:00.000-07:00

Sticking to th Dr, Cheng Rx (use 16kg add 5 Reps per side of the RKC target for 24 kg)
my original plan for the day, was to do 3 Sets of 33L, 33R.

On the second set I knew it just wasn't going to happen.

What I did was 4 set of RKC style snatch test (16 kg):

33L, 33R
15L, 15R
10 L, 10R
7L, 7R

That was double the total tonnage of my first try at this protocol.

Back in the Swing... or er Snatch

2008-05-05T09:39:00.000-07:00

My hand is healed enough to comfortably snatch with the 16 kg.
I hit 36 Left, and 36 right with RKC rules.

This is my tonnage goal, for Aug 1st, but I need to be able to do it with the 24kg.

Warming up my forearms seems to make a big difference.

Argh!

2008-04-30T09:22:00.000-07:00

So I tried chalk just on the fingers, and that didn't feel much better.
Then I re tried chalk all-over and it felt good. I felt like I could easily hit my numbers.
Then my callous tore!. Actually my skin tore just proximal to my existing callous beneath my middle finger. My callous stopped the skin tear.

So after my work out I washed very well with soap and, rinsed with H2O2. pulled out the rolled up skin, and applied pressure. Hopefully it will graft back together.

Tomorrow presses.

To Do get a glove, get tape.

Chalk Up Another PR

2008-04-28T09:25:00.000-07:00

I tried a serious amount of chalk today with the 16kg RKC style snatch.

It sure made the grip easier, but it also pulled on my palms more than I liked.

I will try chalking only the upper part of my hands plus fingers and see how that feels.

90 RKC style snatches 45 Left, 45 Right

16kg RKC rule Snatch Test PR

2008-04-25T08:15:00.000-07:00

80!
40 Left, 40 Right
sweet!

I Hit My Tonnage # for RKC Snatch Test

2008-04-22T06:59:00.000-07:00

OK it was with the 16kg not the 24kg, but I got the total tonnage
for 152 Lbs men: 1152 kg!

With the 16kg I Got 32 Left then 40 Right!

So my next snatch goal is to hit my tonnage for the next weight class which is (24kg *52 = 1248kg)
or 78 reps with the 16kg.

Kettlebell Rx from the Doc

2008-04-19T09:37:00.000-07:00

The good doctor gave me a perscription for the RKC cert in Aug.

I started a spread sheet (the 1st entry is before the new protocol)

http://spreadsheets.google.com/pub?key=pieysBJtsdc6UXdIFL2rhfQ

The Difference between Sand the the Living Room

2008-03-14T14:50:00.000-07:00

Ok, there are probably many differences.
But one that is prickly in my mind doing any snatch test like activity,
is that I do not want to push the limits.

I really don't want a $1000 hole in the floor.

So Thursday I did snatches like this
24kg 13 Left, 15 Right
16kg 15 Left, 15 Right

My rhythm was 5 reps per hand at the 30 second mark (rest.. locked out)

It's a baseline.

Mea Culpa

2008-03-07T08:29:00.000-08:00

OK I knew I wasn't going to be the best blogger.

I've never been able to keep a journal going for long.
Here's a brief synopsis of February.

I turned 45
Got a "physical age assessment" at my health club:
* I have the body of a 46 year old!
** My strength and flexibility were good by my MaxVOC was bad
I signed up for the August RKC at UCLA

These events are related. The club offers $35 off of the "Bod Pod" physical assessment on the birth month. My mixed results on my health pointed out that I had sacrificed Cardio Vascular for Strength. If I drop my body fat from 20% to 16% and raise my MaxVOC 3% my body age would be 36 years old.

Those results greatly influenced me into signed up for the RKC. Also it the RKC can't get much close (4 miles).

My goal is to be able to do 100 snatches in 10 minutes.
5 right, 5 left on the minute for 10 minutes.

March 6th I did 5R 5L OTM for 5 minutes, skipped a minute then did one more set.

The basic goal is to keep technique very high, and still get a good workout.
A compressed GTG.

When I did the RKC style testing in Dec, the bell flew out of my hand on the last rep!
I recently cleaned up my form, and if I can keep form through the test. I hope to get 25%-50% more.

It's all in the hips. I was snapping too early up, and not early enough going down. Both problems taxed my grip.

ROPish

2008-01-18T16:23:00.000-08:00

This week I changed my ROP routine into something more MMAish.

I swapped the swings for long cycle clean and jerks (LCCJ) GS style.

The ipsilateral shoulder to hip tension line of the rounded back fits my Core-JKD
structure. It is important to note that I cannot handle heavier weight in this
mode and keep it to 24kg for cleans.

I am LCCJ in the morning, and doing military pressing after work.

On Monday's Medium day I did 16kg 3 rounds of 3 minutes with 30 rest.
I pretty much kept a 10+ rep/ minute pace

On Thursday Heavy day, I went up to 24kg, and drop set out to do 3 set of 3 minutes,
with 1 minute rests. I did 3 min, 1 min, 1 min with 1 minute , then 2 minute rest.

Friday I just did one set.