Recovering...

6 days of travel and teaching takes a toll on you.

Unless you have held a group's attention, been "on" and taught for 10 hours straight you don't know the fatigue that can come along with it.

No it's not the same as busting rock for a living but it is an emotional, mental and yes physical drain but I wouldn't trade it for anything!

At the CK-FMS I did manage a couple of workouts during lunch - one I really liked:

Bent Press practice:

Prep - arm bar, brettzel, ASLR

Bent Press weight ladder - 2 reps each side at each weight

24 kg x 2+2

48 kg x 2+2

28 kg x 2+2

44 kg x 2+2

32 kg x 2+2

40 kg x 2+2

36 kg x 2+2

36 kg x 20 alternating swings

Stretch - grab food and back to teaching...

These weight ladders used to much shorter before we had all the inbetween weights.

Might have to get a 44 kg...

Push-Presses

Prep - ASLR and Brettzel

40 kg Push-Press x 30 sec Right + 30 sec Left = 5 right + 5 left

10 sets total

first 5 sets (30 sec R + 30 sec L) with 1 minute rest between sets

2 min between sets 5 and 6

Second 5 sets (30 sec R + 30 sec L) with 2 minute rest between sets

Stretch

Fun and Tough!

Britt Buckingham

http://auburnsc.blogspot.com/

performed 50 continuous push-press with the 48 kg so I have some work to do!

Unwinding from Orlando and headed or a whirlwind tour of Chicago and Minneapolis...

Prep work:

Foam Roller, ASLR, Brettzel

24 kg Arm bar r+L

24 kg Get-up x 10 min.

24 kg One arm Swing x 30 sec Left + 30 sec Right + 1 min rest x 5 sets

Stretch

Really needed to move after the RKC weekend and travel etc...

I'll grab a quick workout tomorrow morning and then off to Chicago.

Get-ups and Swings

Movement prep - foam roller

Get-ups and Swings

40 kg x 2+2 get-up + 20 alternating swings

28 kg x 2+2 get-up + 20 alternating swings

32 kg x 2+2 get-up + 20 alternating swings

24 kg x 2+2 get-up + 20 alternating swings

Stretch

Orlando RKC here we go!

Military Press Ladders

Movement prep - ASLR , Brettzel

24 kg Armbar

24 kg Get-up x 3 singles right and left

32 kg Military Press Ladders

ladder of {1 - 2 - 3} x 5 ladders (left and right arm of course)

32 kg Alternating Swing x 20, 20

Indian Clubs

Stretch

Feeling good

For the upcoming Orlando RKC...

I decided to knock out the RKC snatch test today since we have an RKC coming up this week.

Movement Prep - ASLR, Brettzel

24 kg Snatch Test = 100 reps in under 5 min

Broke down to 10+10 x 5 sets = 40 sec work with 20 sec rest

Finished 100 reps in 4:45

16 kg x 5 Goblet Squats + 10 alternating swings x 5 sets continuous

Stretch

The Long Cycle Clean and Jerk and my other training must be paying off since this was easier than the last time I tried the snatch test. Progress is good.

Long Cycle training

Movement Prep:

16 kg Shoulder and Hip openers

16 kg Get-ups x 3+3

2/24 kg Long Cycle Clean and Jerk x 5 reps x 10 sets

55 sec. rest between sets

Indian Clubs

Stretch

A slight decrease in rest between sets - didn't notice it until the 8th set.

Breathing pattern is getting better during the LCC&J.

Feeling good

Weight Ladders

24 kg Windmill x 5+5

Weight ladder with ascending weights and descending reps

24 kg x 4+4

28 kg x 3+3

32 kg x 2+2

40 kg x 1+1

x Military press ladder

x Front squat ladder

x Military press ladder

x Front squat ladder

24 kg Windmill x 5+5

So two Military press ladders and two Front squat ladders - going up in weight but down in reps for the ladder. Minimal rest between rungs and ladders.

Quick and efficient workout.

Swings...

Did a good bit of stretching with clients

Movement prep - 24 kg Shoulder and ASLR openers

Swing Ladder

28 kg x 1 min Left + 1 min Right

2 min rest

24 kg x 1 min Left + 1 min Right

3 min rest

20 kg x 30 sec. Left + 30 sec. Right + 1 min Alternating

3 min rest

16 kg x 30 sec. Left + 30 sec. Right + 1 min Alternating

Stretch

A bit-o-practice today... and Stuff I Misplaced

I have decided that there are a couple of things I have misplaced (to say I lost them would mean I can't get them back and that just ain't so...)

#1 - My grip

#2 - My deadlift

#3 - My pull-ups

These are the things that I have neglected most in the past year and a half + since my ventral hernia became an issue in 2009. But it is now time to get back on the train there and get these back.

Too that end I have started using the 2x4 Pinch Block by Ryan Pitts (recommended by Dennis Rogers and my friend David Whitley) daily for a couple of sets of pinch block wrist curls or pinch block curls. Oh and I will be doing some double underhand bending a few days a week as well.

I have also started to get serious about my foot strength - performing lower leg exercises each day as well and building toward classic single leg calf raises.

I feel this will be an integral part of getting my deadlift back believe it or not.

Pull-ups - I just have to start doing them again - period. My house is a classic true 2x4 and 2x6 house where doorway pull-up bars don't work so I have to create a situation where I can get my pull-ups in in a consistent manner.

Some of this will require that I join my local gym again. It's a great place actually that is powerlifting and strongman friendly.

The theme for my training will be coming from Pavel and Dan John's upcoming book which I have been lucky to get a sneak peak of and it is going to be really, really good!

Today:

Movement Prep - 16 kg Get-up progressions for ASLR and Shoulders

16 kg Get-ups x 3 singles each side

2/24 kg KB Long Cycle Clean and Jerk x 5 reps x 10 sets

Stretch

Decided that I had been overextending a bit in my previous long cycle practice and will be approaching that part of my training with a different perspective.