4x7 No Intensity Day

So, usually I take this day off. I'm not going to lie and tell you that I do my joint mobility, etc. just like I'm supposed to. I've always had a hard time doing the easy stuff. However, today I feel as though I need some kind of joint grease.

So, without going into extreme detail...

VARIOUS JOINT MOBILITY EXERCISES, HEAD TO TOE - about 12 minutes worth

Oh yea...

Pullups x 9,9,7,6,5

Back to the Earth

I have been reading a book by Tom Brown, Jr. titled Awakening Spirits. The book is about a Native American man called Grandfather (aka Stalking Wolf) and his journey around the world to find the spiritual truths that exist among all religions. If you are new to my blog, you will soon find out that I am no stranger to religion, and I have a deep faith in God. This book is enlightening to say the least, and I highly recommend it to anyone, not just those of faith.
Awakening Spirits reveals the power of the eartch and how getting close to the earth and away from the materials will bring you closer to God. God lives everywhere, but when we are dstracted by things of the flesh, our vision of God becomes clouded and skewed. Retreating from these things of the flesh (physically or mentally) will help you move closer to and have a deeper relationship with God. The book shows breathing exercises and meditation sequences that one can use to transcend the distractions of our busy world and ultimately walk the razor's edge between the world of the flesh and the world of the spirit. A walking meditation, so to speak. Check out the book at the link to the Tracker School in my links section. It will change you...

4x7 Heavy Day

I decided to uae the classic lifts for this round of the 4x7. I was getting tired of the long cycle. Well, I love the long cycle, but I think my body was getting tired of the repetitive motion after more than 6 months of doing strictly the long cycle. I would make decent progress and then school would get extremely busy, so my workouts would take a backseat. School has slowed recently and my workouts have picked up. Let's keep this trend going...

Pullups x 9,8,7,6,5 - with varied grips

16kg Double Short Cycle x 3 min @ 10 RPM

16kg Snatch x 5 min @ 10 RPM

24kg One Arm Jerk x 4 min @ 10 RPM, one hand switch

24kg Swing x 4 min @ 25 RPM

Prasara Spider Monkey Flow x 2

EAT A TON:)

Moderate Day 4x7

I want to focus on kettlebell lifting for this round of the 4x7. I'm still deciding if I want to use the classic lifts or the long cycle. I'll let you know tomorrow after training:) I've used the 4x7 protocol before, and it's genius. Here is the link to Scott Sonnons blog outlining the basic 4x7: http://www.rmaxinternational.com/flowcoach/?p=224
You can use that basic outline and apply it to any type of training, so have fun:)

My training for today was this:

Pullups w/ varied grip / 8,8,7,6,5

Clean and Press (Double 24kg KBs) / 5x1, / 4x4

Pistol Squat / 5/5 x 3

Prasara Spider Monkey Flow x 3

I'm Back;)

I haven't written in awhile, but I have been training. It's been a sporadic mix of Prasara Yoga, Kettlebell Lifting, and a lot of standing and walking at clinicals.
The kettlebell lifting has been mostly Long Cycle C+J with the 24 and sometimes with my two new 16's.
I have to say, double long cycle is extremely grueling. I enjoy the pressure that the long cycle puts on my body. Everything has to be in sync during the set. The bells have to land in just the right spot every time. If they don't, you start to struggle to keep them in a relaxing place. Every small movement (shuffling, shifting, fidgeting) becomes a physical and mental inconvenience. Breathing becomes essential to survival. Scott Sonnon has demonstrated a technique called "survival breathing". He describes it in his Foundations of Kettlebell Lifting DVD series. I won't go into detail here because its too complicated and would probably just confuse you.
Here's a sample of his work: