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:)