Variety day in ROP. Once again opted for some PTTP deadlifts (lot of acronyms around here :))
Warmed up with some hip flexor stretching and goblet squats before 2 sets of 5 deadlifts (57.5 and 52.5). Once again nothing outstanding to report. Was able to complete the sets with minimal fuss.
Kind of wishing I purchased a set of bumper plates or at the absolute least round olympic plates. The shape of the Avanti plates (hexagonal or octagonal) makes it hard to place the bar back on the ground in the correct position when deadlifting. You always end up landing it on a corner and it either rolls forward slightly (not the end of the world) or backwards into your shin. Bit annoying!
Rest day tomorrow which will be great and the heavy day on Saturday.
Wednesday, February 3, 2010
Tuesday, February 2, 2010
Wednesday 03/02/10
Medium day on Rite of Passage. Following a warm-up of 2 rounds of 10 goblet squats, halos and pumps I launched into my clean and presses.
5 ladders x 2 rungs this morning alternated once again with pull-ups. After reading more of the Enter the Kettlebell manual I was focussing this morning on the press motion of out to the side instead of trying to "brush the ear" as well as engaging the lats to bring the bell back to the rack position. This as well as the bracing the abs, glutes, legs, etc.
Once again I am reminded at just how effective kettlebell exercises are. Compound movements utilising various tension techniques.
Followed this up with the Viking Warrior Conditioning protocol of 15:15. 8 minutes of snatches for a total of 112 (7 each 15 sec interval). Didn't have a read on the heart rate but suspect it was up around the 180 mark for the majority of the time. Add to that the "thermic" effect post workout.
-----------------------
The opportunity to play golf once again on a regular basis has presented itself. A club close to home has dropped their joining fee in an attempt I would imagine to get new members. This makes it a bit more affordable and given it's proximity to both home now and possibly into the future, this might be an opportunity to good to pass up on. Got the handicap down to around 17 last time around but I have had quite a spell from the game - hence my handicap has lapsed. I would imagine I will have to submit new cards.
5 ladders x 2 rungs this morning alternated once again with pull-ups. After reading more of the Enter the Kettlebell manual I was focussing this morning on the press motion of out to the side instead of trying to "brush the ear" as well as engaging the lats to bring the bell back to the rack position. This as well as the bracing the abs, glutes, legs, etc.
Once again I am reminded at just how effective kettlebell exercises are. Compound movements utilising various tension techniques.
Followed this up with the Viking Warrior Conditioning protocol of 15:15. 8 minutes of snatches for a total of 112 (7 each 15 sec interval). Didn't have a read on the heart rate but suspect it was up around the 180 mark for the majority of the time. Add to that the "thermic" effect post workout.
-----------------------
The opportunity to play golf once again on a regular basis has presented itself. A club close to home has dropped their joining fee in an attempt I would imagine to get new members. This makes it a bit more affordable and given it's proximity to both home now and possibly into the future, this might be an opportunity to good to pass up on. Got the handicap down to around 17 last time around but I have had quite a spell from the game - hence my handicap has lapsed. I would imagine I will have to submit new cards.
Monday, February 1, 2010
Tuesday 02/02/10
Deadlift or variety day in ETK. Using the Power to the people protocol of a set of 5 and then a follow up set at 90% of the previous lift.
2x5 with 55 and 50 kg's respectively. This was preceded by 2 sets of 10 goblet squats and hip flexor stretch. Nothing outstanding. Felt good during the deadlifts.
2x5 with 55 and 50 kg's respectively. This was preceded by 2 sets of 10 goblet squats and hip flexor stretch. Nothing outstanding. Felt good during the deadlifts.
Sunday, January 31, 2010
Monday 01/02/10
Well after a week of Program Minimum, I got a bit antsy and have forged ahead a smidge by starting the Rite of Passage (with a twist). Have decided to integrate the Viking Warrior Conditioning protocol with the ROP. So in lieu of snatches and swings on the Light, Medium and Heavy days I will do the VWC.
This morning was 5 ladders of 1 rung of clean & presses alternated with pull-ups. Nice and easy and good to get back into the groove of pressing again. This was followed up with the VWC test protocol. This consisted of 5 x 1 minute intervals in which you do a set no of snatches (10, 14, 18, 22 and then as many as in the last minute). Started with the right hand so I could do the as many reps as with the right. Ended up with 29 which will give me a snatch cadence of 7. (this number is to be divided by 4 and then rounded up but I have opted to round down).
So on Wednesday I will look do around 8 mins of 15 secs on 15 secs off with the left hand and then 15 secs on 15 secs off with the right. This will be repeated 8 times. Will have to have a re-read of the protocol to determine the progression.
This morning was 5 ladders of 1 rung of clean & presses alternated with pull-ups. Nice and easy and good to get back into the groove of pressing again. This was followed up with the VWC test protocol. This consisted of 5 x 1 minute intervals in which you do a set no of snatches (10, 14, 18, 22 and then as many as in the last minute). Started with the right hand so I could do the as many reps as with the right. Ended up with 29 which will give me a snatch cadence of 7. (this number is to be divided by 4 and then rounded up but I have opted to round down).
So on Wednesday I will look do around 8 mins of 15 secs on 15 secs off with the left hand and then 15 secs on 15 secs off with the right. This will be repeated 8 times. Will have to have a re-read of the protocol to determine the progression.
Thursday, January 28, 2010
Friday 29/01/10
Well week 1 of the Program Minimum is tucked away. This morning was get-up day and started with the same 10 minute w/up of face the walls, halo's and pumps. It was then on to the kalos stenhos get-ups where I managed 4 each of left and right hand in 5 minutes. I'm pretty sure it was 4, maybe 5 as I lost count due to focussing on each of the positions.
As a result, my shoulders feel nicely buzzed if that makes any sense. It's a great feeling knowing that the weeks training is behind me now as I head into the weekend.
As a result, my shoulders feel nicely buzzed if that makes any sense. It's a great feeling knowing that the weeks training is behind me now as I head into the weekend.
Wednesday, January 27, 2010
Thursday 28/01/10
Swing day today in the Program Minimum and once again was able to eek out 160 swings in 8 rounds of 20. Was really focussing on tightening the glutes; hip snap and bracing the abs. There are so many things to be mindful of in such a simple movement. I was thinking that if you were to devote as much time as needed for mastery on the swing, you would be spending quite some time in doing so.
It is as Dan John and others have said - the Program Minimum is sheer brilliance in it's simplicity. The 80/20 rule really applies here. You get your fat loss, joint mobility and hypertrophy all in one. The phasic and tonic muscles are stimulated in a manner that is relatively risk free when it comes to injury. Still it pays to be mindful of finishing off a set and parking the kettlebell in a safe manner.
It is as Dan John and others have said - the Program Minimum is sheer brilliance in it's simplicity. The 80/20 rule really applies here. You get your fat loss, joint mobility and hypertrophy all in one. The phasic and tonic muscles are stimulated in a manner that is relatively risk free when it comes to injury. Still it pays to be mindful of finishing off a set and parking the kettlebell in a safe manner.
Monday, January 25, 2010
Tuesday 26/01/10
Happy Australia Day!!!
This morning was get-up day in the Program Minimum. Following a warm-up of goblet squats, halo's and pumps I did 5 mins. of Kalos Stenhos get-ups. Was able to get 5 in each arm completed in little of over 5 mins. The timer expired during the fifth rep on the right hand so I decided to finish off both hands.
I am in the process of re-reading Enter the Kettlebell. It's amazing the things you miss in a first reading. Upon reading the face the wall squat section of the book I have decided to sub these in for goblet squats. Pavel advocates being able to have your toes touch the wall while you squat down to pickup your kettlebell. I tried this after my session this morning and was unable to complete this. Hence the inclusion of face the wall's.
This morning was get-up day in the Program Minimum. Following a warm-up of goblet squats, halo's and pumps I did 5 mins. of Kalos Stenhos get-ups. Was able to get 5 in each arm completed in little of over 5 mins. The timer expired during the fifth rep on the right hand so I decided to finish off both hands.
I am in the process of re-reading Enter the Kettlebell. It's amazing the things you miss in a first reading. Upon reading the face the wall squat section of the book I have decided to sub these in for goblet squats. Pavel advocates being able to have your toes touch the wall while you squat down to pickup your kettlebell. I tried this after my session this morning and was unable to complete this. Hence the inclusion of face the wall's.
Subscribe to:
Posts (Atom)