Uni & Iso

2-27-11
-20 neutral grip pull-ups
-single arm cheat curl, push press (10 min's, 55lbs db)
-kneeling roll-out to standing concentric (2x10)

Same deal with the cheat curl push press: one db, no letting go for 10 minutes of unilateral fun. This is a grip intensive exercise. It works the core stabilizers and the ticker as well. With the roll-outs, I start out kneeling, at full extension pop the knees and return to standing. I get to work the concentric even though I don't quite have the core strength for the eccentric phase.

2-28-11
-50 burpees (3'06)
-Handstand holds (3 holds=2 min)
-pistols (2x10 bw, 2x10+10lbs)

I noticed a big improvement in the burpees (-20 seconds), after I took quick breathers at the 25th and 40th reps. Handstand holds, haven't done these in a while. The back protested with not so mild cramping. Paging Drs. Roller and Lacrosseballs.

5,905/[238]

Meguro's db snatch test

2-24-11

-db hang power snatches (10 minutes, GSish)

-ab roll-outs (3x5)

2-25-11

-VB50 (3'26)

-close grip chin-ups w/Fe(fortified with 35 kg of iron, 5x5)

-frog stands (1 min)

The requirements of the Secret Service Snatch Test are that you snatch a 24 kg kettlebell as many times as possible in ten minutes. You may switch grips as many times as desired. You can even rest the kb on the ground. In Girevoy Sport, that is the sport of kettlebell lifting, you may only switch grips once in ten minutes. You are also not allowed to rest the kb on the ground.

I've mashed the two rule sets together for my dumbbell snatch test. First, I'm using a 54 lbs dumbbell. Like the SSST, I allow multiple grip changes. Like GS, there's no resting of the bell on the ground.

5,855/[238]

10 minutes of suckage

I feel as if I've been slacking the past few days, so it's time to crack the whip!

2-23-11

-VB100 + 50 chin-ups (9'55)

Well, I improved by 3/100 of a second. That's practically a rounding error. At least I didn't slow down, but still. I guess the mega dose of V(itamin) B(urpee), 100 reps, needs smaller doses of VB50 throughout the week.

5,805/[238]

President's Day weekend of sloth

I didn't record a workout over the weekend, as the training was mostly pull-ups and chin-ups, some max rep and some weighted, and a few weighted bent arm hangs. There was a little more structure to yesterday's workout.

2-21-11

-2x4x10 single arm cheat curl to push press

-2x10 kneeling to standing ab-roll-outs

-2x10 single leg squats (aka pistols)*

The cheat curl to push press felt a little bit like interval training. I'd swing the dumbbell up to the rack position and press for each rep until 10 reps were completed, switch to the other side, do the same, then rest. Repeat.

Yesterday was the first time I ever got the pistol. Having done them, I think traditional heavy squatting is much harder than a body weight, single leg squat. The trick, which eluded me until yesterday, is keeping your center of gravity forward. By grabbing the toes of my outstretched, non-squatting leg, I was able to keep my balance, go all the way down and stand right back up.

2-18-11

-weighted close-grip chin-ups (10, 24 kg, pb)

-3x3 (35 kg, + 10 sec hold /set)

2-19-11

-60 db snatches

-kneeling to standing ab-roll outs (2x10)

I made some modest progress on the weighted chin-ups. I would like to think that it was due to the weighted bent arm hangs, but who knows. I'm pulling more with no elbow pain, so it's steady as she goes.

It took me about 12 minutes snatch the 24 kg dumbbell 60 times over head. Like in the sport of kettlebell lifting, I did not put the weight down-what a bastard. You don't realize how much rest you derive from letting go of the weight until you hold on for time.

More unilateral fun with single arm snatches.

2-16-11

-single arm snatches (60)

-kneeling to standing ab roll-outs (2x10)

-20 close grip chin-ups

Snatching a dumbbell is not nearly as technical as with a kettlebell, and that's why I like it. With a kb, even experts occasionally end up with bruised arms and skin missing from their hands. I suppose chalk and ace bandages might address these kb negatives, but why bother when a db is more user friendly. I didn't pace myself with this one, just went after it until I got tired.

If you've mastered the kneeling ab-wheel roll-out, try this progression, kneeling roll-out to a standing concentric contraction. Once you are extended from the kneeling position, straighten your knees so that your feet and the wheel are the only contact points with the ground. Pause for a second or two, then draw the wheels to your feet.

I finished with "20 is the new 10" straight set of chin-ups.

Breathe and rest

2-15-11

-kb breathing ladder (24 kg, 1-20)

This is the first day swinging the kettlebell since something went pop in my back. Today's workout comprised single arm swings, altering arms from set to set. I wanted to avoid fatigue borne strain, so kept to the ladder format rather than pyramiding down from 20-1. No pops, pings or sproings.

Walk This Way

The words for the day are stabilization, core, and shoulder.

2-14-11

-20 pull-ups, 6x10 sec weighted bent arm hangs

-VB50 (3'24)

-Single-arm, db snatches (3x8)

-Waiter walks (3x10 per side)

Since reading a thread on Ross Training about making 20 the new 10, I'm pretty happy that it's working out for me with the pull-ups. I hope I can sustain this level, but it's hard to maintain focus. Something new always pops up.

The burpees sucked. I started out way too fast and contemplated stopping at 30 and again at 35. I was very surprised when I looked at the stop watch.

Single arm snatches and waiter walks ( basically walking with a db locked-out overhead) comprise phase two of my rehabbing the back initiative. Walk any way you like. I choose to walk sanchin like (advancing and retreating as your feet trace crescent shapes on the floor). Karate folks out there will know what I'm talking about.

The no-mas-ometer reads 3.4.

5,705/[238]

TGIF

It's the weekend! Well, soon enough. Couple things of note: Hosni Mubarak resigns; Title Boxing Thai pads arrive; 100 burpees.

2-11-11

-100 burpees & 50 pull-ups (9'58)

This time I substituted regular pull-ups for the L-sit pull ups, and as predicted, I reduced my time by approximately 2 minutes. I bracketed sets of 10 burpees and 5 pu's with 20 burpees and 10 pu's, to complete the 100/50. The first set of 20 burpees took 1'06, the last was much longer.

My kids are pretty exited about the arrival of the Thai pads. Can you say mawashi geri?

5,655/[238]

rest days and training days

Rest day

2-8-11

-pull-ups 20, 20, 10

-standing ab-roll-outs (8x1, straddle)

I kept the actual training to a minimum. I did straights sets of pull-ups morning, noon, and evening, as well as singles of standing ab-roll-outs from a straddle stance. By spreading your legs to double shoulder width, you shorten the lever arm and make the roll-out easier, though not nearly as easy as a kneeling roll-out. A good part of this rest day was spent getting out the kinks with the lacrosse balls.

2-9-11

-VB50 (3'29, 50)

-goblet squats (3x10)

-single arm push press (3x5)

-bent arm knees to bar (2x10)

I was hoping to improve or at least hold on to my previous 50 burpee time, but at around the 20 rep point it became clear to me that my tank was a little empty. Booo. The goblet squats felt much better-back and stomach felt steady. This gave me confidence to try bring one dumbbell to my shoulder for push-presses. Hmn. Not quite there yet. Warning lights flickered. Proceed with caution. A twinge in my lat during the last bent-arm k2b, tells me to ease off.

The no-mas-ometer reads 3.6.

5,555/[238]

goblet squats

The goblet squat, if you listen to Dan John, is the best way to improve your squatting technique. For me, it was the best way to test out my core strength and the ability of my back to resume work after some time off.

2-7-11

-6x10 goblet squats (54lbs db)

-6x10 sec weighted bent arm hang (69lbs)

-4x10 dips

It was an important test. If I couldn't manage goblet squats with this weight, it would mean I really screwed up my back. Passed. Proceeding with caution. I'm also happy that I'm feeling no pain in the elbows since I increased the weight on chin-ups and bent arm hangs.

Burpees + pull-ups

It's an overcast Saturday morning, more snow is expected but so far nothing. Everybody is still in their pajamas and it looks like a slow start to the day. . . except for me.

2-5-11

-VB100 + 50 pull-ups (12'29)

-db shrugs w/heel-raises (4x15)

This is how it went. I started with 20 burpees followed by 10 L-sit pull-ups. After that first set I realized that the L-sit pull-ups would give me problems, so I broke it down to sets of 10 burpees and 5 L sit pull-ups till I completed 100 burpees and 50 L-sit pu's. Weeeeell, the plan got modified at the 25 rep mark on the L-sit pu's where I switched to regular pu's.

If it weren't for those first 25 L-sit pu's I probably could have chopped 2 minutes off this exercise. It's very difficult to perform an isometric exercise like an L-sit when you're in oxygen debt from burpees. Switching to regular pu's allowed me to catch my breath between sets of burpees. At this point, 5 pull-ups became welcome, albeit short, rest periods.

5,505/[238]

Thai Pads

I just ordered some Thai pads, not to be confused with pad thai, from Title Boxing, and can't wait till they arrive. I expect they'll come in handy for the frequent karate training sessions that come up with the K4L crowd. What I really look forward to, however, is training my girls to throw proper punches and kicks. In the future, if someone ever accuses them of hitting like a girl, he'll be rubbing his jaw with a look of sad remembrance.

2-4-11

-20 pull-ups

-5x10 sec weighted bent arm hangs (69lbs)

Wheels

Well my back is still no-go. I tested it with single-arm db clean & press, and even on my strong side, my back protested. It's jacked up good. Plan B will remain in effect.

2-2-11

-VB50 (3'11, 50)

-kneeling ab-roll-outs and flies (3x10)

Evidently, while my precariously stacked vertebra complain under vertical load they don't seem to mind the stress of burpees. I'm pretty happy with 3'11 (can sub 3' be far off?). The wheels will be seeing more use (click on the title), as I try to work around the injury. Today I alternated between sets of kneeling roll-outs and kneeling flies. Maintaining straight arms on the flies is not too difficult from the kneeling position. With straight legs I'm sure a face plant is inevitable.

5,405/[238]

maintenance mode

1-31-11

-VB50(3'17, 40, 10)

-chin-ups 2x15

-dips 2x10

2-1-11

-db squat/reverse lunge (30)

-chin-ups w/Fe (5x2)

-kneeling roll-outs (30)

I'm pleased that the back pain doesn't interfere with the burpees and other exercises. It's only when I try to stabilize a load above my waist that my back feels like a stack of coins half a stack too high. Baby steps.

5,355/[238]