For those of you who don't know kettelbell snatches are not easy. They are not for the faint of heart. Snatching a kettelbell for this many reps takes guts, mental toughness, focus, unstoppable will, heart, determination, and all the other words you want to throw in there. I got a lot of respect for her, and its not from her ability to train the way she does. When she told me she wanted to try this I knew she would make it. She's not the type of person to back down from a challenge, nor quit when life gets hard. I'm proud of you sunshine. Not to many women (or men) want to get out in a dirty, hot, garage and try to make their lungs explode.
After I told Kristy I wanted to see if I could snatch my bell 50 times on each hand, and only switching hands one time. She decided today was her day to give this a try. So here it is.
http://www.youtube.com/watch?v=vaX-XQ5Xw3w
Friday, June 28, 2013
Wednesday, June 26, 2013
Don't know what to call this?
After spending about 6 hrs studying yesterday for my final on Thursday I needed to get out in the garage and try to kill myself. Actually, the killing my self wasn't apart of the plan, but quickly developed along the way. If anybody is truly interested in losing weight do this: lock your self in your garage late in the afternoon, and start moving. Doesn't matter what you do; lift something, jump rope, you can probably even stand there and sweat off some pounds. I really do need to make a DVD along with my own infomercial. Who ever can come up with a creative name for my DVD I will put you in the infomercial.
I have this routine that I like to follow on days I just want to move around by doing several different things. It consist of 12 movements, mostly body weight, you can do what ever you want. When I use all body weight movements it takes me 30mins. So, I figured lets change it today and add some variations, thinking it will take me at the most 45mins. An hour later I was done, and for the first time in a long time I thought I was going to overheat, dehydrate, and kill over in a puddle of my sweat. Fortunately, Hunter was home and could notify the friendliest neighborhood EMT across the street to save my life, if needed.
This is how it goes. Pick 12 exercises number them from 1-12. Each number represents the number of reps for that movement. Each time you move to the next number and work your way back down to one. Start at (#1) 1 rep. Next, perform (#2) 2 reps, (#1) 1 rep. Then (#3) 3reps, (#2) 2reps, (#1) 1 rep. Get the picture? Continue this until you reach (#12). The last time through is #12 down to #1 and your finished. There are no predetermined rest intervals. Take the breaths you need between lifts, but try to keep it minimal. I noticed when editing the video my rest breaks were all around :20secs.
http://www.youtube.com/watch?v=covTjdHhhfQ
I have this routine that I like to follow on days I just want to move around by doing several different things. It consist of 12 movements, mostly body weight, you can do what ever you want. When I use all body weight movements it takes me 30mins. So, I figured lets change it today and add some variations, thinking it will take me at the most 45mins. An hour later I was done, and for the first time in a long time I thought I was going to overheat, dehydrate, and kill over in a puddle of my sweat. Fortunately, Hunter was home and could notify the friendliest neighborhood EMT across the street to save my life, if needed.
This is how it goes. Pick 12 exercises number them from 1-12. Each number represents the number of reps for that movement. Each time you move to the next number and work your way back down to one. Start at (#1) 1 rep. Next, perform (#2) 2 reps, (#1) 1 rep. Then (#3) 3reps, (#2) 2reps, (#1) 1 rep. Get the picture? Continue this until you reach (#12). The last time through is #12 down to #1 and your finished. There are no predetermined rest intervals. Take the breaths you need between lifts, but try to keep it minimal. I noticed when editing the video my rest breaks were all around :20secs.
- V-ups
- Dive Bomber Push ups
- Pull ups- added 12kg KB for variation yesterday
- Push ups- Changed this to Wall Walks for yesterday
- Burpee's
- Leg Raises
- Jump Squats
- BW Squats- Changed to 20kg KB Goblet Squat yesterday
- Inverted Rows- Changed to Plate Raise
- KB Swings 24kg
- Ring Dips- Changed to 1 arm row 24kg KB 11 each arm R/L
- Split Squat Jump- 12 each leg R/L
http://www.youtube.com/watch?v=covTjdHhhfQ
Monday, June 24, 2013
Do you know uncomfortable?
Kristy wasn't feel well, so I got some quick kettbell work in on my own.
1) Snatches
4x25 R/L 24kg total of 100.
My goal is 100 snatches, 50 on the right 50 on the left, only switching hands once and not setting the bell down. This was more challenging than I was expecting, but I do love a challenge. I think thats why people don't reach their potential, or stick with any type of training. They don't love a challenge. At some point everything should be difficult and reguire gut busting effort. If its easy are you really getting better? Are you improving? The only way to improve in any aspect of life you have to get out of you comfort zone. You have to find out what it feels like to be uncomfortable. This feels better than you think...after the pain has passed.
2) Fig 8
3x10 24kg
These were just because I've been wanting to do some for past few weeks, so today I did.
1) Snatches
4x25 R/L 24kg total of 100.
My goal is 100 snatches, 50 on the right 50 on the left, only switching hands once and not setting the bell down. This was more challenging than I was expecting, but I do love a challenge. I think thats why people don't reach their potential, or stick with any type of training. They don't love a challenge. At some point everything should be difficult and reguire gut busting effort. If its easy are you really getting better? Are you improving? The only way to improve in any aspect of life you have to get out of you comfort zone. You have to find out what it feels like to be uncomfortable. This feels better than you think...after the pain has passed.
2) Fig 8
3x10 24kg
These were just because I've been wanting to do some for past few weeks, so today I did.
Friday, June 21, 2013
Firday in the wt room
I have found as I get older it takes a little longer to get moving when I lift in the morning. For the past 6 years I got up at 4':00AM to train, so I wouldn't be taking away from family time. Since I've been in school I still get up that early but it's to study. This morning I decided to head to the wt room at about 8:45AM, I know its not that early, but it took me a good 30 mins to get warmed up and get moving. Now, I will admit I had lots of extra time today, so I intentionally took a longer warm up to work out some stiffness I had acquired over the weeks. It was nice to be able to take my time.
All I wanted to do today was Power Clean, DL, Barbell Row and call it a day. I videoed my power clean cause I have never seen my self clean before and wanted to see what it looked like. I also decided at the end to get some sledge hammer work in. So I videoed that as well.
1) Power Clean
1x8 bar
1x5 135
1x5 185
1x3 225
1x3 255
1x1 275 missed the second one got to far forward
2) DL (Alternated sets b/w conventional and sumo)
2x5 315 1st set sumo 2nd set conventional
2x5 405
2x3 455
3) Barbell Row
3x10 225
4) Sledge Hammer
3x20 20lb hammer 10R/10L
60 total strikes
The video is of my last PC and one of the sets with sledge hammer.
http://www.youtube.com/watch?v=TrBu252i1Kg
http://www.youtube.com/watch?v=s5bLLLFLlDw
If anybody who reads this is good with technology, and knows how to combine video recordings into one video. Can you please teach me? I would rather download one video from the day instead of two or three.
All I wanted to do today was Power Clean, DL, Barbell Row and call it a day. I videoed my power clean cause I have never seen my self clean before and wanted to see what it looked like. I also decided at the end to get some sledge hammer work in. So I videoed that as well.
1) Power Clean
1x8 bar
1x5 135
1x5 185
1x3 225
1x3 255
1x1 275 missed the second one got to far forward
2) DL (Alternated sets b/w conventional and sumo)
2x5 315 1st set sumo 2nd set conventional
2x5 405
2x3 455
3) Barbell Row
3x10 225
4) Sledge Hammer
3x20 20lb hammer 10R/10L
60 total strikes
The video is of my last PC and one of the sets with sledge hammer.
http://www.youtube.com/watch?v=TrBu252i1Kg
http://www.youtube.com/watch?v=s5bLLLFLlDw
If anybody who reads this is good with technology, and knows how to combine video recordings into one video. Can you please teach me? I would rather download one video from the day instead of two or three.
Wednesday, June 19, 2013
Wednesday AM Lifting
Got a good one in this morning. Met up with one of my former players Matt Franey, who is a young strength athlete in the making, he just hasn't realized it yet. He strained his peck benching a few months ago, so I tried to help fix his form and remind him how to pack his shoulder in and stay tight. I introduced him to my partner Cody's Tricep Death, but didn't fully kill him. To do this you will need 4 or 5 boards (2x4) I only have 4 some do it with 5. Use a close grip start with one board do 5 reps, partner lays the 2nd board down do 5 reps, continue on till you get all your boards in with 5 reps. Board presses and floor presses have built my bench to what it is today. If your sticking point is your lock out these are good movements to help fix it. This afternoon Sunshyne & I will be making up Holder family fun day were we missed Monday. Check back for that one we will video this.
1) Bench
1x10 bar
1x10 95
1x10 135
1x10 185- Matt stayed here so we could work on finding his groove, and stayin tight on the bench.
1x10 225
3x10 275
2) Tricep Death 4 boards- Since it was his 1st time I decided to break him in slowly with 3 reps. I wouldn't be this nice to everybody, but I like him.
3 reps ends up being 12 reps w/ 4 boards
2x3 135 Matt
225
3) 1-arm barbell row (load one end of the bar, while anchoring the other end by placing something heavy or multiple plates flat on it). A video might have made this more clear.
1x12 R/L (2) 45's
2x12 R/L (2) 45's + 25
4a) Barbell curls
3x12 85
4b) Tri Kickbacks
3x12 R/L 30
1) Bench
1x10 bar
1x10 95
1x10 135
1x10 185- Matt stayed here so we could work on finding his groove, and stayin tight on the bench.
1x10 225
3x10 275
2) Tricep Death 4 boards- Since it was his 1st time I decided to break him in slowly with 3 reps. I wouldn't be this nice to everybody, but I like him.
3 reps ends up being 12 reps w/ 4 boards
2x3 135 Matt
225
3) 1-arm barbell row (load one end of the bar, while anchoring the other end by placing something heavy or multiple plates flat on it). A video might have made this more clear.
1x12 R/L (2) 45's
2x12 R/L (2) 45's + 25
4a) Barbell curls
3x12 85
4b) Tri Kickbacks
3x12 R/L 30
Tuesday, June 18, 2013
If you don't squat you ain't squat.
Today I squated more than I have in a while, for no other reason other than it was feeling good, so I kept going. I had my baby boy in the wt room with me, so I knew time was not on my side. I'm still squating with Safety Squat Yoke Bar. I love this bar (thank you Sunshyne), it takes the load off my hips, while building my weak points in my back. I pulled the box out today just because it was there, and ain't box squated in a while.
1) SSB box squats
1x10 bar
1x10 155
1x8 245
1x6 335
3x6 335 + 90lbs of chains
1x10 335
2) GHR (Glute Ham Raise)
3x15
If you do it right you don't have to do a lot.
''If you don't feel like your head is about to pop off, you're not doing it right." -Dave Tate founder of Elitefts.com
1) SSB box squats
1x10 bar
1x10 155
1x8 245
1x6 335
3x6 335 + 90lbs of chains
1x10 335
2) GHR (Glute Ham Raise)
3x15
If you do it right you don't have to do a lot.
''If you don't feel like your head is about to pop off, you're not doing it right." -Dave Tate founder of Elitefts.com
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