ETK Heavy Day

C+P
28kg/ (1,2,3) x 4

Alternated With:

Weighted Pullup
40lbs/ )1,2,3) x 4

Swing
24kg/ 6 minutes at 100% = 156 swings

Running/ 3 minutes on, 1 minute off x 3

I was still feeling a little sick today, and I definitely wasn't recovering as fast as I would have liked (or usually do). The running felt a little tougher than usual. I think due to my lack of "recovery".

ETK Medium Day

So, I wasn't feeling well yesterday, or today really...and that's why my training got pushed back a day. Some kind of runny nose, allergy, can't breath type thing. Oh well.

C+P
28kg/ (1,2,3) x 4 each

Alternated With:

Weighted Pullups
40lbs/ (1,2,3) x 4

Swing 24kg
8 minutes at 70-80% = 198 swings

The swings felt like crap. I had a goal of 230-245 swings, but not being able to breath kind of hindered that...:) Next time.

TACTICAL STRENGTH TRAINING

So, with respect to the Tactical Strength Challenge (www.tacticalstrengthchallenge.com), established by the wonderful people over at Dragondoor, I will formulate a workout schedule that attacks all the necessary components of “tactical strength”. These components are listed as: the ability to pick up heavy things (ammo boxes, heavy equipment, bodies), to pull oneself up and over obstacles with gear (guns, body armor, belt kit, etc.), and the ability to carry out general fighting tasks with a good measure of cardio-respiratory and strength endurance. These issues will be addressed by the deadlift, the weighted pullup, and the one arm kettlebell snatch. The deadlift develops full body strength and resilience. The deadlift will develop your body from top to bottom. The weighted pullup will help you handle your own bodyweight and then some, in a tactical situation. Make sure the pull-ups are done from a dead hang, Adam’s apple to the bar fashion. No kipping, bent elbow, half-assed pullups. The one arm kettlebell snatch will take care of your heart, lungs, and your muscular endurance. It will allow you to perform difficult tasks for the long haul and help you develop the resilience to take punishment and return the favor when necessary.
Men or women can do this workout, as it is adjustable to your own ability level. Training will take place five days per week, on the days of your choice. Here’s what it looks like:
Day 1 and 3
Deadlift – 5,4,3,2,1 (increase the weight by 10 pounds each set)
Weighted Pullup – ladders to limit (for example: 1,2,3,4,5,4 then back to 1,2,3,4,3, then back to 1,2,3,3, etc., all the way to only 1 rep)
Snatch – 70-80% of max in 4-8 minutes (For example: you can do 100 reps in 5 minutes at 100% effort. You would only do 70-80 reps in 5 minutes, taking breaks as needed).
Day 2 and 4
Kettlebell Military Press – 3 sets of 5 reps each side (7-8RM weight)
Hanging Leg Raise – 3 sets of 5
Heavy Kettlebell Swing – 70-80% of max in 2-4 minutes
Day 5
Turkish Getup – 3 sets of 3 reps each side
Man-Makers
Light Kettlebell Snatches x 10 each
Pushups x 25
¼ mile jog
Repeat x 8
A few points to note:
- The deadlifts will start in the first week will start with the top single 20 pounds
below your max. Increase the starting weight five pounds per workout and
calculate your other sets accordingly.
- The pullups are done with or without weight. If you can only do a couple pull
ups, get help from a partner to get at least 5. Start with one pullup, rest, two
pull-ups, rest, three, etc., until you cannot top the reps from the last set. Then
start back at one rep and continue until you cannot top one rep.
- The TSC tests the snatches with a 24kg kettlebell for most men and a 16kg for
women. So, if you use these weights for your Days 1 and 3 weight, use the
32kg or 24kg for your heavy swings and the 16kg or 12kg for your light
snatches.
- You can make the Military presses heavier as you see fit, just remember that it is
not one of your immediate goals.
- For the Man Makers on Day 5, take it easy with the jog. This day is for
conditioning, and the jogs are used as recovery.
- Every fourth week, reduce all the volume for the week by half, and use the 5th
day as a test day for the deadlift, pullup and snatch. The deadlift is done as a
1RM attempt. The pullups are done for max reps (use 10kg of weight if you
want). The snatches are tested for max reps in 5 minutes (shoot for 100-120),
using a 24kg, 16kg, or if you’re a mutant, a 32kg kettlebell. You can rest when
you want and switch hands when you want.
- I suppose you could use this to train for the TSC if you wanted, but you can also
use this program to develop some solid strength and conditioning, even if you
don’t plan on competing.
- You can re-calculate all of your workout weights and percentages after the test
day. For the deadlifts, test your new max and start in week five with the top
single 20 pounds below your new max.
- You can skip the 5th day if you want, but don’t skip the other days.
- As always, adjust the weights and volumes to your abilities. Enjoy and stay
safe. Feel free to contact me with any questions you have.

MERRY CHRISTMAS!!!

I hope everyone has a wonderful day. Stay safe and be happy:) Today is a day for family and friends, food and drink, fires and Christmas carols, and maybe some training:) Enjoy:)

ETK Light Day

Double Military Press
2x24kg/ (1,2,3) x 4

Alternated With:

Weighted Pullups
40lbs/ (1,2,3) x 4

Snatches (24kg)
7 minutes at 50% = 85 snatches

My brother worked out with me...His workout looked like this:

Clean and Press
16kg/ (1,2,3) x 4 each

Alternated With:

One Arm Row
16kg/ (1,2,3) x 4 each

Snatches (12kg)
7 minutes at 50% = 80 snatches

It was good to work out with my brother. We did this a couple hours before Christmas Eve dinner at my aunt's. He was a champ. Despite the "holiday", he was into working out and we both had a lot of fun. We followed this workout up with Christmas Eve dinner...seven different kinds of fish and about a half dozen different pasta dishes, along with horse doovers (hors d'ourves (sp?)) and tons of dessert.

The Holidays?

I love Christmas time. So many cookies;) That said, I am trying to find a balance between eating like garbage and trying to maintain a somewhat normal "diet". The problem is, there are so many good foods around, 90% of which are composed of some sugar and lard mixture (MMMMM...So! Good!). These foods don't lend themselves very well to athletic performance. The other day, I ate a half dozen cookies about an hour before I worked out. Half an hour later I passed out on the couch for two hours. Good thing I had energy to work out;)
Things like this would really bother me if I did them all the time. However, I know that the whole thing (cookies and such) only lasts about 2-3 weeks, at the most. After that, it's back to normal. If you think about it, on average, I experience 3 Christmas "events" leading up to Christmas Day. So, 3 events where I eat whatever I want. Then, add in Christmas Eve and Christmas Day. So far, a total of 5 "events". Throw in New Years, and probably another 5 "random events" that I kind of let myself go. So only 10 actual times that I "slip up". These 10 times have a minimal effect on my performance because 9 out of 10 will occur AFTER I've trained for the day. Oh well. I'm still improving and training, so I'm not worried.
Oh yea...did I mention how good I look? ;)

Big Day with the Basics

Clean and Press
28kg/ (1,2,3,4) x 3

Alternated with:

Weighted Pullup
40lbs/ (1,2,3,4) x 3

Swing
24kg/ 4 minutes ALL OUT = 138 reps

I added another rung to my ladders. I'll add another next week, and then I'll start to increase the number of ladders. The swings were pretty hard. I definitely could not have kept it up for much longer than 4 minutes at that pace. I did 50, then rested, 50 then rested, etc.

Fewer Things, Better...ETK Meduim Day

This idea of fewer things better is pretty neat. Less choice equals an involuntary focal point. In this case, presses and pulls.

One Arm Clean and Press (with a kettlebell)
28kg/ (1,2,3) x 3 each

Weighted Pullup
40lbs/ (1,2,3) x 3

Swing
24kg/ 6 minutes at 70-80% = 175 swings

Variety Day

Went to the gym with my friend Ryan in the afternoon. He trained "back" I trained deadlifts.

Deadlift
225lbs/4
245lbs/3
275lbs/5
285lbs/4
295lbs/3
305lbs/2
315lbs/2

Pullups
BW/8 x4

Hanging Leg Raises
4x4

Evening Session:

P-Bar Pushups
5x5

Running/2 minutes on, 1 minute off(walk) x 18 minutes

The deadlifts went well. The last time I deadlifted was about three weeks ago I think. The 315 went up surprisingly easy. I could have made 4 reps. Ryan was training some different stuff than me, but we did deadlifts and pullups together.

WOW

Check out this post by Geoff Neupert, on his blog, about the meaning of strength. It's about real strength, in every area of our lives, not just in the gym. Carry it with you wherever you go and you will surely be a force to be reckoned with. Enjoy:)

http://chasingstrength.blogspot.com/

ETK Light Day

Double Military Press
24s/ (1,2,3) x 3

Alternated with:

Weighted Pullup
40lbs/ (1,2,3) x 3

Snatch
24kg/ 6 minutes @ 50-60% = 67 total reps

I really like this setup so far. Simple:) I did the snatches for 20 at a time, rested awhile, and then did 20 more, etc.

ETK "Heavy Day"

One Arm Clean and Press Ladders
28kg/ (1,2,3) x 3

Alternated With

Weighted Pull Ups
40lb/ (1,2,3) x 3

Swings
24kg/ 4 minutes = 130 swings

That's it. Just as prescribed I surprised myself with the swings. I did 70 in the first set, which I think was a mistake, because that caused me to rest a little longer than I should have. I did feel pretty good though once I picked the bell back up and started going again. I probably could have topped 150 in the 4 minutes if I had an "idea" of my pacing, but I haven't done swings like this in awhile. Next time, it will be 50 swings, 10 second rest, repeat. We'll see where that goes.

Snow Day Training

It figures. I thought yesterday was my last day of school...ever. A snow day decided to postpone that until today. Oh well. I spent the day plowing and shoveling snow...multiple times, because it snowed ALL day. In addition to that, here's what I did:

Pull Ups/ 12, 10, 8, 6, 4, 4

P-Bar Push Ups /4x4

Running/ 2 min on 1 min off x 16 minutes

A short workout. I want to slowly start adding some running to my schedule. For now, I will increase the total time I run, up to 25 minutes. Then I will increase the speed, and start back at 16 minutes. Finally, I will keep the speed and reduce rest "off" periods.

Something To Think About

In Enter the Kettlebell, Pavel talks about a Russian man going to get coffee somewhere. There are two ways his scenario can go: "we have coffee" or, most likely, "we don't have coffee". Think about it. If he wanted coffee, he only had two possibilities to deal with. Less choice made his decision easier. If they had coffee, he would drink it. It doesn't matter to him what kind of bean it was or what flavor it was. Now, look at America. People are stressed because they don't know what flavor coffee to get or what size or what level of caffeine they want...
The coffee is of course a figure of speech. When we are left with less choice we are more likely to take what we can get and make the best of it. This goes for all areas of life. Don't get me wrong, this country is wonderful, as is the fact that we have choices. I certainly would not have it any other way. However, sometimes too much choice can bite you in the ass. You spend more time choosing than you spend doing, and you don't ever get anywhere. Apply this to the gym: "Do I work my front delts today, or my lower pec? Inside of my thigh or my lower abs?"...#@&*! What?! I have a better idea: Press, or Pull, or Squat...then let your body figure out where it wants to put the load. Use your body as a unit, and stick to the basics. I can think of at least a dozen "perfect pairs" of exercises that would work your entire body and make you a mutant. People go into a gym and see a plethora of machines and pulleys and plates and yadda yadda..."What the hell do I do?" Is the typical response. Learn to move your body the way that it was meant to move, with the movement patterns that are most natural. Here's some ideas:

Deadlift and Side Press
Snatch and Military Press
Turkish Get-Up and Pullup
Overhead Squat and Bench Press
Front Squat and One Arm Pushup
Swing and Handstand Pushup
Snatch and Bent Press
Swing and Bent Press
Swing and Turkish Get-Up
Deadlift and Turkish Get-Up
Clean and Press and Swing
Snatch and Clean and Jerk
Pistol and One Arm Pushup
Weighted Pullup and Clean and Press

Back to Work

I am actually still a little sore from the 100 reps...My shoulder was feeling the effects of it, so I took it fairly light today with the "pressing". After four days off I was itching to train, so here goes:

Pull Ups/ 12, 10, 8, 6, 4, 2

Turkish Get-ups
32kg/ 8 minutes alternating

24kg/
Swing x 50
Hindu Squat x 10
Swing x 40
Hindu Squat x 20
Swing x 30
Hindu Squat x 30
Swing x 20
Hindu Squat x 40
Swing x 10
Hindu Squat x 50

The Squats were the hardest part. I need more leg endurance. I like to be able to go long and hard on my feet. I was thinking about adding a bit of running to my week. We'll see...

BE STRONG, LONG...The 100 Rep Challenge

So I've really been dreading working out. Maybe because I've been attempting to follow a preset routine. Well apparently, I don't like that. I started to try to find excuses that I couldn't work out. I was really bored with my training. I needed a challenge: The 100 Rep Challenge, from Dan John.
I chose to do a nice complex from Pavel that involved my favorite toys: my two 24kg Kettlebells.

Double Snatch, lower the bells to chest, Military Press back up, lower again, Front Squat. That was one rep. Now do it 100 times:)
I started the challenge at 4:28 in the afternoon and finished it at 6:14. 106 minutes of intense exercise. about one rep per minute, average. 1-20 were done in clusters of four or five reps. From then on, I did them in twos and threes. Every rep after 70 felt like an all out max attempt. I will hurt, and my training will probably suffer for awhile. I love it;)

Thought I should write this...

I just wanted to write a short disclaimer about the previous videos:
These are in no way meant to be instructional videos. I do explain various parts of the exercises, but I am not "teaching" them. If you do not already know how to do these exercises, please consult a professional so you do not injure yourself or perform them incorrectly (therefore negating the benefit of these wonderful exercises). The videos are meant as more of a routine DEMONSTRATION and not as an instructional aid. With that said, please enjoy them and send me feedback, as I am open to any questions/comments. Thanks.

A Nice Off Day Routine...Enjoy:)

Force Recon Video Demo: Enjoy:)

I figured this would be a cool way to track the workout for myself and also add another "dimension" to my blog. Enjoy the video, I'm sure there will be more.
I followed the workout with a cold water douse and some steak. All the editing was done by my brother, Dan.

My Life Goals

I was searching through my wallet, and I found a list I had made awhile ago of all the goals I have for my life. They are all physical accomplishments, and in no way complete my life aspirations, but they are still important. Some are similar, some are radically different. My heart condition kept me from doing a lot of physical things as a young lad, so now I am an activity junkie. These are the goals in no order:

1) Climb V-double digit
Bouldering...the best:) I'm about 3 grades away from completing this.
2) 1000 snatches non-stop, with the 16kg kettlebell
I've gotten 300 without even training for it. I feel that if i paid particular attention, I'm about two months away from completing this goal.
3) 200 or more snatches in the SSST. An all-out, 10 minute snatch session with the 24kg kettlebell. "The right to call myself a man."
4) 3 times bodyweight deadlift. As it stands now, thats 495 pounds. 5 wheels... I can get 315 for 2, pretty consistently, and I don't train for it.
5) Thru hike the Appalachian Trail. 5 months of wilderness:) 2200 miles on foot.
6) Thru hike the Pacific Crest Trail. The rocky mountain version of the AT. 2300 miles on foot.
7) Swim across th San Francisco Bay. Dean Karnazes did it, so why can't I?
8) Run an Ultramarathon. A 100 mile ultra. Again, training...and then I can do it:) Officially or unofficially, with witnesses.
9) Complete an Ironman Triathlon. Officially or unofficially, meaning my own race route, with witnesses.
10) A 40 day fast. I don't know if this is allowed to be a goal. It's not recommended unless you are under the guidance of the Holy Spirit to do it. I guess just proof to myself that I can do all things through Christ. What we are in the flesh (and our "flesh" needs are only a fraction of our complete being). Then again, do I really need proof? If that's my calling...
11) Surf Mavericks or other "big-wave" spot. The ocean has the ultimate power, especially when the wave you are riding is over 40 feet tall and holds the volume of water equivalent to 100 Olympic-sized swimming pools:)
12) Summit K2. One of the most dangerous peaks in the world. The second highest to Everest. You have a 1 in 6 chance of dying while climbing it...Russian Roulette much? I like those odds.

That's my list. Who knows if I will complete them all. Mostly they are to prove to people that ANYONE can do ANYTHING that you want. With the right heart, mind, and spirit, you can accomplish anything. What are your goals?

Favorite Things

Here's a list of my favorite things, in no particular order. Some pertain to health and fitness, others don't:)

The Bible
This is self explanatory. Without faith, we are nothing. I can do all things through Christ who gives me strength:)
Walking Liberty Moccasins
I'm waiting for my pair. They are custom made moccasins for the woods, the streets, etc. Good stuff. www.walkinglibertymocs.com.
My Bow and Arrow
It's an old compound bow from the 70's. No sights, nothing fancy. Just the bow with some arrows. It's got a 75# draw weight...can you say "shoot through a brick wall"?
Kettlebells
The most versatile fitness tool I have encountered. Portable, fun, purposeful.
The Woods
I love the wilderness. Put me in the middle of the woods, anywhere in the world and I could die happy. The wilderness provides everything we need for life, and nothing we don't. Simple, sustainable, real.
Military Weapons
I am not a huge fan of death and destruction, but that stuff is cool. There is something about shooting guns, etc. that makes you feel powerful. Maybe it's because you have the power to take life? However, with great power comes great responsibility. Stay safe, but have fun:)
Special Forces
I don't think these need an explanation. Supreme intelligence, ultimate physical capacity, quiet confidence.
Dan John articles
Simple, to the point. The guy is a genius. www.danjohn.org
Pavel Tsatsouline books
Low-tech, high concept. www.powerbypavel.com
There are some more, but I have to go shower. We are going to dinner!

Force Recon Day 2

I did this with my brother. He used different weights and some different exercises, but he did it like a beast! I am very impressed with his work ethic during this workout. This is the metabolic conditioning part of the Force Recon. It is extremely challenging.

10 Minute C+J's
32kg/45

L-Sit Hold
5x15 second hold

Pull ups
50 total
every 10 alternated with

Front Squat
32kg/10x5

Snatch/Hindu Squat
24kg/12
20 HS
/12
20 HS
/10/10
20 HS
/10/10
20 HS

This was extremely tough during the last set. Since I was doing it with my brother, I pushed as much as I could. The second to last set of snatches I felt like puking, but he was watching me, cheering me on. He will never see me quit, even if it means throwing up. I finished the last set of snatches and hindu squats as fast as I could, and then tried to walk around holding down my puke:/ I spent the next ten minutes over a garbage can...
Dan did the whole workout with some substitutions:

10 Minute C+Js
12kg/100 total

Hanging Leg Raises
/5x2
Plank Hold
/25 seconds x3

One Arm Dumbbell Rows
35lbs/5/5 x 5

alternated with

Front Squat
12kg/10 x 5

Snatches
12kg/12/12 x 6

alternated with

Hindu Squats
/15 x 6

BEAST:)

Force Recon Day 1

Figured I'd try this for a few weeks. I normally have trouble sticking to a routine. It goes along with Dan John's statement that we don't have enough mental RAM to coach ourselves. Every time I try to set a routine for myself, it ends up turning into a completely different routine about three days in. So, despite all the great ideas I have for myself, they never work the way I want, because the plan always changes. You'll never make improvements unless you stick with something long enough to see a difference, and that takes mental tenacity. When you choose your plan yourself, there is always a way YOU can make it better...while never actually progressing with anything. As a trainer, exercise science student, and athlete, I am obsessed with the latest research, freshest ideas, old ideas, etc. So, every time I read about it, I want to try it. Well, I read everyday, so...:)
When I was in high school and I wrestled, working out was easy. All you did was what coach told you to do. Well, now I'm making it easy and doing what Pavel Tsatsouline told me to do:)

Weighted Pullups
35lb/5
25lb/5x4

Alternated with

Double Clean and Press
2x24kg/5x5

Front Squat
2x24kg/5x5

Snatch
32kg/6/6x5

Alternated with

Hanging Leg Raise
/2x5

That's it. Cold water douse in 35 degree weather, and then milk, cream and peanut butter blended. The snatches were hard in the first 2 sets, but got easier as the sets progressed. I haven't worked with the 32kg in awhile, and I think I needed a couple "refresher" sets. Otherwise, good workout. Took me about 50 minutes.

Quick Conditioning Workout

Life happens and sometimes you need to be quick with your workouts. Between school, the dog's appointment, work and my meeting with Mom for lunch, I had about 20 minutes to workout. Here's what I did:

With the 24kg Kettlebell-

H2H Swing x 20
Pushups x 15
Hindu Squat x 20
X 8 rounds, NO REST

It took me about 14 minutes to complete and I was pretty gassed at the end. My posterior is actually sore from yesterday's dead lifts, so the swings took more out of me than they normally would have. That's it...the dog awaits:)

Back to Training

I took a couple days off of training/eating...I was fasting, but that's a story for another blog:) So, after 4 days I am back. I decided to take this one to Muscle Inc. in Stroudsburg, PA because I wanted to go heavy with the dead lifts.

Deadlift
225/5
265/5
275/5 x 2
285/5
265/5

Barbell Side Press
55/5/5 x 2
60/5/5
55/5/5

Weighted Pullups
25lbs/6
/8
/6
/5
/4
/5
/6
BW/6
/6

Hanging Leg Raises
3x3

Thats it...

Power and Strength Endurance

I'm going to start the "Fighter Pull-up Program" from Pavel. The program is to increase my pull ups from about 12 total to hopefully over 20. It's a month long program, starting today...we'll see, 25 could be a nice Christmas present to myself:)

Pull Ups
/12, 10, 8, 6, 4, 2

Used the 24's for this:

Double Snatch into a Military Press into a Front Squat
1 rep every minute for 30 minutes

I liked this:) Not as "cardio" as I would have liked, but I can appreciate the work capacity that I have at this point. If I can do 30 reps in 30 minutes, I should switch to doubles next time. I followed this up with a cold water douse in the first 10 inches of snow this season, and a nice ribeye steak with asparagus, mmmm:)

Philosophy of Living

I thought I should write a post about my philosophy of training/living for anyone who is interested. I'll start off by saying that a lot of what I do is within the "physical" realm of life, i.e. in the flesh. However, there is also a spiritual component to what I do. I will try to touch on both of those as effectively as I can, without confusing anyone.
I don't do a formal warm up when I workout. Most of the time I train, I am actually going into it quite cold, especially now that it's the cold and damp season (November). I do this because my training philosophy revolves around survival and performance. I am not a competitive athlete (at the moment) , but if the need ever arises to use my physical abilities at a moments notice, I want to be able to perform at full capacity without having to say "hold on about 10-15 minutes while I warm up". This "method" isn't something I invented, as soldiers do it in the military. Think about it: You are lying low in a foxhole somewhere in the sandbox and all of a sudden you come under heavy fire. You need to get the hell outta there. No one is going wait for you to perform your joint mobility and your static stretching after jogging in place for five minutes so you avoid "pulling a hammie". When I started moving toward the practice of not warming up, I gradually reduced my warm up time over a period of about a month.

My training revolves around full body movements that don't "isolate" any one part. Why? When is the last time you went to perform anything in real life that involved isolating your biceps? Even when you perform curls, your traps, abs, shoulder, chest, and a plethora of other muscles are involved. So, who's really isolating. Your body is ONE piece made up of many parts that WORK TOGETHER to complete ANY task. Treat it that way. Squats, deadlifts, pullups, presses, pushups, get-ups, leg raises, etc.....

My eating is low-carb. I eat a lot of saturated fat and a lot of meat. A lot of RED meat. I can hear it already: "But you will get high cholesterol and clogged arteries! You'll get fat by eating all that fat!". Bull. Calories make you fat, not saturated fat. A majority of my calories come from saturated animal fat. I get my arteries and heart checked frequently, because I have a heart condition. They are clear. My blood pressure is 116/80, and my resting heart rate is in the 50's. I have a cholesterol level well under the 200 mark ( which is a BS number to begin with), and my triglycerides are just fine. My body is fat adapted. I can use my own body fat for energy as effectively as any high carb eater can use his glycogen stores. And, you know what? I don't need to sip Gatorade every half hour to replenish my "energy stores". Also, I eat very light during the day, and I eat a huge meal at night. That's because I can. I don't suffer highs and lows during the day, and I'm always primed and ready to go. I don't feel sluggish after a big lunch and I can enjoy the benefits of a daily detox. At night, when it's time to relax and get ready to sleep, I enjoy my big meal with my family. It's a social event as well as a relaxing end to the day.. All the work is done and now I can be calm. I've gone up to three days without eating. I felt fine. This was mostly for spiritual reasons, but also to prove to myself that I wasn't physically limited by food.
I don't need to eat during the day, so I don't. There are physiological benefits to this as well. If you want to know more feel free to ask.
With all of this "taboo" practice, you'd think I'd be fat, out of shape. Nope. I weigh 165 pound on average, I carry between 5 and 8% body fat year round, and I have multiple physical accomplishments to brag about.
I am pressed for time right now, so I will have to save the "spiritual" side of this for another time. Please feel free to ask me any questions about anything I've stated above. Enjoy:)

Mid-day Strength Endurance

With the 24kg:

Clean + MP + Front Squat combo/ 1, 2, 3, 4, 5 reps per arm

Snatch/5/5, 10/10, 15/15

H2H Swing/10, 20, 30

TGU + Windmill combo/1, 2, 1, 2

Did the whole sequence as I couyld, with as little rest as possible between exercises.

Finished with:

Calf Raises/12/12x3

Pull Up ladder
2, 3, 4, 5
2, 3, 4, 4
2, 3, 3
2, 3
2, 2
2
= 46 total

I followed the workout up with a cold water douse, and then some chicken with cheese melted on top and a couple slices of bacon. This workout was in the middle of the day to accommodate for my class and work schedule today. Hence, the eating during the day. Normally, I would have done the workout in the evening hours, after a semi-fast during the day, and then finished up with a big dinner. It was a good session though, because I used the 24kg all the way through. Last time I did the snatches with the 16kg. It took me about the same amount of time to complete as last time (around 20 minutes) so I guess all the conditioning work is paying off:)

Max VO2

Pull Ups
10x3

Alternated with

Push Ups
35x3

Snatch
16kg/15sec on, 15sec off x40

1-25: 7/7
26-40: 6/6

Hanging Leg Raises
3x3

With My BROTHER!

Dan doesn't normally work out, nor does he ever have the desire to. However, I need a case study for a school project, and he is it! He readily agreed to having me train him for at least a month, 3-4 days per week. He's a good athlete, but he needs to get in better shape. He does a lot of sitting around because he records bands, and plays in his own. While he is GREAT at what he does, that is not exactly the best lifestyle for physical fitness. Hopefully these workouts will become exciting for him and he'll want to continue to train even after the case study is done. This was our first workout. We did it together, but we each did different exercises. It was a weight circuit, with 1 minute breaks between each circuit.

Here's what I did:

HSPU x 6
Shifty Pull up x6
Pistol x 4 each
Deadlift 225lb x 6
TGU 24kg x 2 each

1 Minute break, then repeat x 5

Here's what Dan did:

Push up x 10
Bent Over Row 16kg x 5 each
Front Squat 16 kg x 8
TGU 25lb x 2 each
Swing 16kg x 15

1 Minute break, repeat x 5


Dan was hurting by the last round, but he finished it like a champ. I was extremely proud. He will definitely be in great shape after the month, doing something like this 3-4 days per week. I know that my rest periods went longer than a minute on a few of the sets because Dan was asking me questions on technique and such, and because I am his trainer, I need to deliver, even if it means sacrificing my workout time. No big deal, I don't mind at all:)

Cool Strength-Endurance Workout

Tried this and really liked it:

One arm Push UP
3/3x3

"Shifty" Pull Ups
5x5

Double Clean and Press with 24s
One rep Every 30 seconds for 30 minutes = 60 reps total

Hanging Leg Raise Hold
3x 20 seconds

Hindu Squats
x100

I really liked this workout. I wasn't sure hoe hard the C+P's would be toward the end, but I made it through the whole thing. I wasn't easy, but I think next time I will try for doubles instead of just one rep every 30 seconds. Judging by the way I felt with the singles, I probably wouldn't make the whole thirty minutes doing doubles, but that gives me something to shoot for:)
Followed it up with a cold water douse and a protein shake from BSN.

Max VO2 Workout

Tried this again and felt much better this time:

Snatch 15:15 protocol
16kg
7/7 x20
6/6 x 20

40 sets total

Push ups
35x3

Pull Ups
8x2
6x1
5x1
4x1

31 total


Followed up with a cold water douse and a Syntha-6 protein shake from BSN. I also had NO-Xplode about 45 minutes prior to my workout. I could definitely feel the energy during and after my training. I love that stuff! I felt really "in the zone," as cliche' as that sounds. Good stuff. The gym I work at got a box of free samples from BSN so I grabbed a few goodies. The protein shakes and the NO-Xplode were among them. I will definitely be buying a bucket of the NO-X very soon. I felt very pumped, but I was able to keep going at it with a lot of intensity. Good job BSN:)

Good Strength - Endurance Workout

I did this on my "strength" day of the week. I decided to make it more challenging by turning it into a quick strength - endurance session. Check it out:

Handstand Push Up/5

24kg Weighted Pull Up/3

24kg Hack Squat/5

225lb Dead Lift/5

Hanging Leg Raise/3

X 5

I did the whole series straight through with no rest. After the whole series was complete, I rested for 90-120 seconds, and then did it four more times, for a total of five. The series took me about 3 minutes to complete each time through. The whole workout was done in under 25 minutes. Chased it with a nice cold water douse in 37 degree weather and a low - carb protein shake from BSN. Good stuff:)

Ladder Workout for Conditioning

I did this ladder workout that was done at the RKC last year I think. I weigh 160 pounds, so I should have used the 16kg, but I've done that already and I felt like I could use the 24kg, so I did for most of it. All of the exercises were done back to back, with as little rest as possible between them.

Clean + Press + Front Squat combo
24kg/1, 2, 3, 4, 5 each side

Snatch
16kg/ 5, 10, 15 each side

H2H Swing
24kg/ 10, 20, 30

TGU + Windmill combo
24kg/ 1, 2, 1, 2 each side

I love this workout. It took me about 20 minutes to complete it. Ideally, I'd like to get my time down to 15 minutes or so. I didn't use a timer, I just based it on the number and length of the songs that played on the stereo while I was training. This is a great workout that hits everything with all the basic RKC exercises. I love it. Next time I'll try to use the 24kg for the snatches, or at least part of them. Feeling better about this conditioning stuff:)

Some Training...

Tried a morning workout about an hour after breakfast today...not so good.

Plank Push ups
5x5

Reverse Push ups
8x5

Pistols
25lbs/3x2
BW/3x1

Bent Press
24kg/3x3 l,r


Max VO2 Snatches, 15:15 protocol
16kg/7 l,r x20

Thats it, I was gassed. Very disappointing. I think the morning workout has to be GRADUAL. Or maybe I'm just out of shape...haha we'll see.

CONDITIONING IS BETTER

Here's what I did:

Snatch - 24kg
5/5 at top of minute for 10 minutes
10 right at top,
10 left at top/ 6 minutes

Push ups
34x3

Swiss Ball Sit-Ups
25x3

Pull Up Ladder
1 - 6
1- 4
1-3
1-3
DONE

Followed with a cold water douse and some meatballs:) I was feeling better than I have been while doing the high rep snatches. I've been transitioning to a low-carb diet over the past few weeks...and I feel it. I think that if I were eating normally, my aerobic system would be a little bit better, and I could probably get in some better workouts. Not that the food would have a direct affect on my aerobic system, but I would be better "prepared" to exercise with some full carb stores. This is what happens though. I'll give it another week or two of consistent low-carb eating before I start to feel somewhat normal. This "pain" is worth it though, because I know that once I become fat adapted, my performance will skyrocket, my leanness will increase, and I won't feel like my life revolves around food. I know this because I lived the low-carb for about 10 months last year, and man was it awesome! I can't wait.

Good Strength Workout

HSPU
5x5

KB Front Squat
2x24kg/5x3

Shifty Pull Up
5x5

Deadlift off 3 inch Platform
225lbs/5x3

SLOW Hanging Leg Raise
2x3

Followed up with a big glass of milk and some cheese slices...after a good cold water douse:)
I've decided that the only strength movements that I will focus on using an external weight will be the Deadlift or Snatch Grip Deadlift and the KB Military press or C+P. The rest will be bodyweight movements and their variations. My reasoning is that I believe these two moves present a great carryover into the daily activities that one participates in. Also, they are two of my favorite exercises. I would love to incorporate the Overhead Squat, but I do not have access to Olympic platforms and bumper plates on a regular basis. Although, when I do get access I will surely do the Overhead Squat, as it is a FANTASTIC exercise. For now, the Deadlifts and the Presses serve my needs. I love to be strong with my body, and this is the only way that I can do so without getting too heavy. I like to maintain SOME climbing fitness when I lack climbing time, so...
Also, I will focus more on conditioning, adding an additional session to my week. I think this will help reduce my body fat and overall weight, as well as provide for the "heart of a racehorse" that I SOOOO desire.

VO2 Max Workout

I tried this for the first time:

Snatch
16kg, 15 seconds on, 15 seconds off for 40 sets

Minutes 1 - 10
7/7

Minutes 11 - 20
6/6

Push ups

32x3

SLOW Hanging Leg Raises

2x2

Thats it:)

More Conditioning

Snatch
24kg/5/5 at top of minute x 9
1 minute rest x 3
1 minute rest x 2

Pull ups
9x3

Push ups
32x3

Kind of disappointing...I think, actually, I know that I need to work more on my conditioning. My strength has always been easy to improve on, but my conditioning...I guess thats why I tend to really look forward to STRENGTH training, but not so much when it comes to high rep or aerobic stuff. I think that I will try to add another day, or at least another session of aerobic/high rep work during the week. When I do pay attention to training my endurance, it really skyrockets. Only when I TRY though. Strength is a different story. It seems that no matter what I do my strength in a skill will increase with minimal training. I have a goal of at least 200 snatches in the SSST. As it stands right now, all out balls to the wall, I am probably at around 120-125 range. I'll set a tentative goal of 200 by my 23rd birthday on February 28. That gives me about 4 months to train for it. Let's do it:)

SOLID Strength Workout

Double C+P
24kg/5x2
/4x3

Hack Squat
32kg/3x3

Shifty Pull ups
5x5

Snatch Grip Deadlift
195lbs/5x3
/4x2

Hanging Leg Raise
3x3

Despite not making the full sets of five in the Deadlift and the C+P, I still felt extremely solid during this entire workout. I've been trying a new style of eating. I do a semi-fast/under eat during the day and then have one large meal at night. I've been doing this for a few days now, and today was the first time I really felt good during my workout. I worked out at about 2:00 in the afternoon, and I had been awake since 6:00am. I followed the workout up with a cold water douse and a glass of milk and about 2 ounces of macedamia nuts (mmmmm:)).

Good Strength Workout

Parallel Bar Push ups- 5x5

alternated with:

"Shifty" Pull ups with feet parallel to ground- 5x5

Snatch Grip Deadlift- 195lbs/4x4

Front Squat- 2x24kg/5x5

TGU- 32kg/2x2

This felt like a really productive session. The P-Bar push ups were not as hard as I thought. I leaned as far forward as I could, so that my back was parallel to the ground. My knees were bent, but my back was flat. Overall I think that it was a pretty solid movement. The "Shifty" Pull ups are when you do a pull up, but to one side or the other. When you get your chin over the bar, you then hold the lockout while shifting your weight to the other side, and then lowering. I added the extended legs for a little bit of extra work all around. The snatch grip deadlift is easily becoming one of my favorite exercises. After only a few weeks of regularly performing this, I can already see the improvement in my strength and overall body mass. While gaining size is not one of my goals, a few extra pounds won't hurt my climbing too much. Plus, there is nothing like the look of a solid deadlifter...traps coming from your ears, forearms like a t-rex, spinal erectors that look like two pythons shooting up either side of your spine...:)

I followed all of this with a contrast shower, rather than a douse, simply because I was in a rush, and the douse typically adds about 5-7 minutes to my routine. Although not as beneficial from my point of view, the shower still felt good and aided with the recovery. I slammed a protein shake afterward- 2 scoops vanilla whey, 1 tbsp PB, 3 tsp of heavy cream, 1 cup of milk, blend and enjoy the goodness:)

Going for More Conditioning...

Snatch
24kg/5/5 at top of minute
8 minutes
1 min rest
5 minutes
1 min rest
4 minutes

Push up
30x3

Pull up
8x3

I'm always amazed at the impact that fatigue has on my numbers. Normally I can crank out a good 16 dead hang pull ups. At the end of this workout though, 3 sets of 8 was all I was able to do. The last set was rough...I ended up resting in order to get the last two reps. When I rest during a pull up set, I mimic what I would do while climbing and hang from one arm while I shake the other out, and then I switch.
I followed all of this up with a cold water douse and two cheeseburgers, no bun.
Good Stuff:)

Back to the Blog...

It's been awhile for this blog thing... but, such is life:)
Here's my training for 10/15:

Strength Day

Pistols: BW/4/4x4

Hand Stand Pushup: BW/5/5x5

Renegade Row: 24kg/4/4x4

Snatch-Grip DL off a 3-inch platform: 195lb/5x5

Hanging Leg Raise: BW/3x2

Followed all this with an outdoor cold water douse and some meatloaf:)
The dousing is getting more and more mental, as it is getting colder each day. I started when it was about 90 degrees outside and today when I doused it was 42 degrees. Once I am actually dousing it is not bad at all, its the anticipation. When I stand there watching the 5-gallon bucket fill with cold water, I check the thermometer...:) Once all is said and done, I am reminded why I douse in the first place. There is almost nothing that compares to the rejuvenation and clarity you feel after an effective session.

8/16 and 8/17

Thursday- 8/16

Kettlebell Snatch
24/ 15 seconds on, 15 seconds off x 35

- I averaged about 5 reps per 15 second set. I started feeling a lot of lactic acid buildup toward the end, and i was probably about 3 sets away from letting the KB fly into the wall. I haven't had a day off all week, and I think the fatigue was catching up to me. Next time I'll try for 40 sets, when I'm fresh.

Pushups
30x3

Hanging Leg Raises
3x2

Friday- 8/17

I went to my cousin's gym this morning with my Dad (Muscle Inc., Stroudsburg, PA). It was an unusually early workout for me ( about 8:00am) and my first time using barbells all summer. This is how it went:

Deadlift
135/3
185/3
235/3
285/2 - very shaky
235/3

Squat
135/5
185/3
235/2
185/3

Hanging Leg Raises
3x3

Bench Press
135/5
185/3
185/3
185/3

Ab Machine with Dad
30/8x3

That's it. Nice workout with the basics. I wanted to get an idea where I was at with the Deadlift mostly, as it's one of my favorites. At the beginning of the summer I had a max of 327 lbs (I was using bumper plates and the weight was in kilograms) so 285 for 2 isn't so bad. That's a nice starting point for me if I want to increase that at all. I weigh 158 pounds, so that's roughly 1.8 times my bodyweight. Not to bad for not doing anything but kettlebells and landscaping all summer:)

From 8/14 and 8/15

Tuesday 8/14:

Hack Squat
24/6x3

See-Saw Press
24s/4/4x4

Weighted Pull Up
24/3x3

Snatches
24 /10 Left- 30 second rest
/10 Right- 30 second rest
etc. x 8 - 1 minute rest- then x4

Hanging Leg Raise
3x3

Wednesday 8/15:

1.5 mile run

Renegade Row
24s/4/4x4

Turkish Get-Up
32/5 minute set
4 left/4 right