Back home and off again...

Back from VA and the filming weekend - got some great stuff in the works but I am going to play this close to the chest and not reveal anything until the time is right ;-)

Off to the San Diego RKC on Thursday morning so less than 48 hours at home :-(

I did a lot of various training over the weekend - some in the process of filming and some for fun (like a 2.5 mile run in my VFFs).

Overall feeling good but need to keep plugging away...

Quick training today:

Prep work - ASLR, Brettzel and other movement prep

Swing ladder

16 kg side stepping x 20

24 kg Alternating swing x 14

32 kb 2 hand Swing x 10

x 3 circuits/ladders

Swings felt really crisp!

MVO2 36:36 Protocol...

Prep work - Z, ASLR, Brettzel, Ankle and Hip mobilizations

MVO2 36:36 - 24 kg x 10 sets

(18 reps per 36 sec x 6 sets, 16 reps per 36 sec x 2 sets, 14 reps per 36 sec x 2 sets)

Inversion

WOW what a difference between the 36:36 protocol and the 15:15 protocol!

Grip and heart were stressed in a very different way - now I have to admit that I don't have my copy of VWC (I lent it to a friend) so I didn't test for my pace etc... and I'm not sure you are supposed to start with the 24 kg but I thought it was tough anyway. Maybe Rif or someone else that has the book can clue me in to how this little venture into the 36:36 world stacks up.

The hip and ankle mobilizations I am working on are turning into great movement prep and I might post video or pics at some point.

Off to VA in the morning to get the DVD shoots done...

Secret training...

Had to take my training underground - Gray and I are prepping for two video shoots this coming weekend. I will release details as I can.

Couple of recent observations -

...but there is no ONE solution to anything. like most things that happen, there are multiple reasons they occur, and multiple ways to assess and correct them. our bodies are no different. it is always wonderful and amazing thing that the RKC continually deconstructs, adds and changes as new and appropriate information comes to the fore.

__________________
Andrea U-Shi Chang RKC, CK-FMS
Certified Z-Health Instructor
http://kettlebility.com

Andrea U-Shi Chang on the kbforum.dragondoor.com forum answering a question about the Brettzel, FMS, Z etc...

There is no one solution - I use the FMS as my consistent baseline assessment and I do use the FMS corrections a very large percentage of the time but you have to keep an open mind to all possible options but you have to have a consistent baseline that tells you if things have changed. FMS is mine.

Observation #2

Does your workout leave you moving and feeling better or Does it leave you beaten and moving worse?

Pavel had a great quote in Power to the People from an old time strongman -

"After a workout you should feel ready to battle for the kingdom - not like the battle has been lost"

or words to that effect (I am paraphrasing since I don't have the book in front of me)

Training today and some time off coming up...

Training today -

Prep work - ASLR, T-spine rotations, Z

24 kg Arm bar + 5 leg raises x 3+3

Tall kneeling press ladder superset with SLDL ladder

Tall kneeling press 24 kg x 5 - 4 - 3 - 2 - 1

SLDL R+L 24 kg x 5 - 4 - 3 - 2 - 1

24 kg Swings x 60 (side stepping x 20, alternating x 20, left x 10 + right x 10)

24 kg Snatches 10+10+10+10

Inversion to finish

Starting Saturday I will be taking the week off and getting a little R&R - will blog after next week. Here is a couple pics and description of the active straight leg raise drill:

See Secrets of Core Training - The Backside for more details...

Active Straight Leg Raise drill - using the strap bring the leg up to the beginning of the stretch and hold for a few seconds while keeping the down leg straight and flat. Then perform 10 leg raises keeping the down leg straight raise it even with the Up leg. If the Up leg loosens a bit then increase the stretch but the down leg needs to return to the ground straight and flat (calf touching before heel without any turn out) every rep. Go easy and take your time and this will really change your hip mobility.

Back from the Summit and a little training...

Back from the PB Summit - got to see some old friend and make some new ones

The PB Summits can be a literal who's who of the fitness industry.  Chris Poirier and the PB staff put on a great show and it is well worth your time to get to one of these in the future.

Besides - I'll be there ;-)

Training:

Prep - ASLR, T-Spine rotations, Z

24 kg Get- up 3+3 (+ arm bar and leg raises to get started)

20 sets of 30 seconds on/30 seconds off alternating sets of:

32 kg one arm swings and 24 kg Clean and Press

so - Right arm 32 kg swing x 30 sec > rest > Left arm 32 kg swing > rest > Right arm 24 kg C&P> rest > Left arm 24 kg C&P and so on.....