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.

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.