Wednesday 4/30/08 – kettlebells the final chapter

Last workout before Vegas.

700pm

lots of mobility tweaked my trap last night and it’s killing me today.

1. long cycle: w/24kg – 20/5:00

Here’s the cool thing – I went 2 rpm for min 1-3, 3 rpm for min 4, then 11 rpm for mon 5 and the 11 rpm felt ok.  I was gassed but it was cool to know I could put out a good rpm after 4 min.

2. treadmill: run/10:00; walk/5:00

Done.  Catching a plane to Vegas tomorrow afternoon.  We’ll see what happens on Saturday when a powerlifter tries a kettlebell meet – can the two disciplines coexist?!?!  Sadly I think I’m looking more forward to blackjack at the Luxor…!

Tuesday 4/29/08 – kettlebells

Worked at the gym tonight building the 3-power rack platforms, got home late and did a 5-minute set with the 16’s cause’ Marty said I should do a 5 minute set with the 16’s.

1. long cycle: w/16kg – 51/5:00

24’s tomorrow and that’s it until Vegas.

Monday 4/28/08 – kettlebell stuff

700pm

joint mobility

1. long cycle: w/24kg – 16/5:00; w/16kg – 50/5:00

2. treadmill: run/10:00; walk/5:00

3. talk to Marty about everything that is wrong in the world of kb’s/20:00

Done.  I am so incredibly not ready for Vegas – par for the course baby, par for the course…

Sunday 4/27/08 – kettlebell stuff

700pm

long cycle: w/32kg – 8/1:30; w/24kg – 13/2:00

Long sets tomorrow.

Saturday 4/26/08 – kettlebell training

445pm

painted the gym floor today.  we’re set to move in 5/10!

1. long cycle clean & jerk: w/24kg – 16/4:00; 16kg – 43/5:00

2. treadmill: run/10:00; walk/5:00

3. McGills Big 3 x 2

Still crappy.

Friday 4/25/08 – kettlebell training

600pm

1. long cycle clean & Jerk: w/24kg – 12/3:00; w/16kg – 35/5:00

Crappy workout.

Thursday 4/24/08 – kettlebell training and video shoot

I had to shoot a video piece for a promotional deal I have going with Flora health as part of the Udo’s Oil Study I participated in.  I had to have some lifts video’ed so basically I did a fast abbreviated workout while Thad worked his camera magic.

1. long cycle clean & jerk: w/24kg – 12/3:00

2. 1-arm jerk: w/32kg – 6+6

3. deadlift w/chains: 315×1/2

4. ghr w/45lb plate: 2×5

5. jumping squat: 225×25

This was done with pretty much no rest so I was gassed.  Not the numbers I needed on the long cycle – I need to get my ass in gear.  Video shoot went well – Thad’s awesome.  Looks like my gym will be open on May 12 – Fire Marshal won’t sign off until I get the equipment moved in…  The guy Aaron who did my inspection was very cool about it and it’ll only require me to be shut down for a day and a half.

Wednesday 4/23/08 – kettlebell training

7:30pm

Had a late meeting and only had about 25 min. so I warmed up then decided to try to shoot for 8:00 plus w/24kg long cycle (I really want to hit a 10:00 set before Vegas next week for a confidence boost).  Training has suffered these past two weeks as I’ve had a TON of shit going on with opening the new gym – was sweeping it all out last night cause’ apparently builders can’t clean up after themselves and I have the Fire Marshall coming tomorrow.  If he passes my inspection I can get my bidness license and get the place opened!!  Freakin’ sweet!  Atlanta Barbell & Kettlebell Club will be vacating my basement very soon!  Probably move equipment on Sat May 10th (first weekend back from Vegas!)  It’s going to be sweet!  A darkside hardcore gym to be a thorn in the side of all the treandy bullshit clubs, gyms and fitness centers in Atlanta!  Gotta’ love the iron baby, gotta’ love the iron……..

Oh yeah, training..

After warm ups hit:

1. long cycle: w/24kg -17/8:00 (PR on time)

This was good.  Conditioning-wise I think I could have gone the full 10 min.  My arms gave out – but my wind was ok.  Still having a hard time in the rack position getting rest – if I go to the sides my forearms fatigue fast, if I dig my elbows into my gut and try to sink them down I have a hard time breathing.  Oh, but I forgot, lifting kb’s for time is BORING not HARD.  That’s why more don’t do it right?  Goals for Vegas= 1. 10:00 2. level 7 numbers or better for whatever weight-class I am in.  I still think I could go in and gut-out level 3 numbers (could be anywhere between 11 and 14 reps w/ the 32 kg bells depending on weight class) but I think barely getting 3 min. just to make a rank is wrong.  I got no business competing with the 32 kg’s until I can maintain 6-7 reps a minute for 10:00 with the 24’s. 

Monday 4/21/08 – kettlebell training

7:00pm

1. long cycle: w/32kg – 5/1:30; w/24kg – 16/4:00

2. jumping squat: 185×25/3

3. pulldown abs: 3×15

4. treadmill: run/10:00, walk/5:00

Done.  Sweating like a pig.

Friday 4/18/08 – kettlebell training

545pm

1. long cycle: w/32kg – 6/2:05; w/24kg – 16/4:00

2. jumping squat: 185×30/2

3. hanging leg raise: 2×15

4. treadmill: run/10:00, walk/5:00

Done and real sweaty.

Wednesday 4/16/08 – kettlebells and max effort bench press

500am

joint mobility

cardio: treadmill – 10:00, heavy bag – 2 min. rounds x 4

holosync: 30:00

700pm

1. long cycle: w/24kg – 16/4:00

2. reverse band bench press – 135×8, 225×3, 275×2, 315×1, 335×1 (assisted)

3. long cycle: w/16kg – 30/3:00

4. db bench press – 65×10,8,6

5. lat pulldown – 4×8-12

6. shrug – 3×15

stretching

KB’s didn’t go so well today.  I think it’s cause’ I’m tired and haven’t eaten well lately.  Yeah that’s it!

Monday 4/14/08 – kettlebells and max effort squat/deadlift

345am

joint mobility

cardio: treadmill – 8:00, heavy bag – 3 min. rounds x 3

holosync – 40:00

700

1. long cycle: w/24kg – 20/5:00

2. 1-arm jerk: w/32kg – 10+10

3. arch back good morning – 135×5, 185×3, 225×3, 275×3

4. ghr – 25×8/4

5. pulldown abs – 4×15-25

6. neck harness – 2×15

Done.

Sunday 4/13/08 – kettlebells and dynamic effort bench

530pm

1. long cycle: w/24kg – 20/5:00; w/16kg – 40/5:00

2. speed bench w/chains – 115×3/6

3. rolling db extensions – 30×8/3

4. seated row – 110×10/4

Done.  WSB meets AKC.  Loving it!

Friday 4/11/08 – kettlebells and dynamic effort squat

330pm

1. long cycle w/32kg – 6/1:45

2. box squats w/chains – 205×2/6

3. 1-arm jerk w/40kg – 5+5

4a. 45 degree back raise – 45×8/3

4b. hanging leg raise – 3×8

4c. grappler – 3×6+6

Done.  The metal briefs are freakin’ awesome.