put the pistol away after my third day last week
1/1 x 3 every 15 minutes was more than enough work
the next day the pistol tested b adly so I switched to one arm pushups at a roughly 45 degree incline for the rest of the progression
by friday 5/5 was hit and the fun was over
next week the clubs come out
not to hit any one with
to swing
Indian Clubs are a fun and functional tool that I employ on a regular basis
it seems that the trend has come around again
John DuCane at Dragondoor has put together another cert for us, The Certified Indian Club Specialist Workshop
looks like I will be attending, a chance to commiserate with my mates in the RKC, learn from Dr Thomas, and swing sticks....
what can I say
I am a simple man
since many of my students and clients have expressed interest in using the Indian Clubs, and
some of them have taken up club swinging
it seems a natural fit
at any rate
here we go!
get ready mates, 6 pairs of 1 lb clubs are enroute to my home for use in the Richfield classes and with my private clients
in other news
Someone figured out that kettlebells do indeed burn a lot of calories in a short time....
this from the Office of Captain obvious
sorry to sound snarky
if you could not figure out that moving a chunk of metal at high speeds in explosive full body motions did not burn a ton of calories, build incredible force production and strength output, and deliver mind numbing endurance
you have not been paying attention
either way
good on ACE for stepping up with some truly empircal studies of the effects of kettlebell use
if you are coming to the classes I teach, you will already recognize the 15:15 protocol of snatching/push pressing/high pulling/swinging from our bouts
if you are not in my class,
I have to ask
Why not?
where else can you get quality instruction from an RKC that incorporates the Functional Movement Screen, Z-Health, and other cutting edge exercise science to deliver the best fitness experience at the lowest cost?
answer?
no where
15$ at the door, $150 for a 12 punch card
Monday Evenings 6:30-8pm
10$ at the door, $100 for a 12 punch card
Tuesday afternoons 12:15-12:45pm
PS
I recently got the High Gear from Tony Blauer Tactical and am impressed so far with the suit
for the private Martial Arts Students I have, you know what that means
better training, more realism, deeper knowledge of the use of the self defense and sport material I have been teaching you
See you when I see you
The blog of Minneapolis/St. Paul Minnesota's college course in strength. Learn how to free yourself from pain, increase mobility, and become as strong as you can be for life. Join the 5 Rings Army, learn to forge the tools you need to live the life you lead. All information presented here is for educational purposes, consult a physician before beginning any new exercise program.
pistol packing
FMS Corrective Strategies and or Z-Health Warm Up
10 Minutes of Kalos Sthenos with a light Kettlebell
Take 2 Bells of equal weight
Place bells side by side and perform the following complex:
1 Push up
1 Renegade Row per Side
Clean both bells to the rack
1 Front Squat
1 dbl Press
Continue for 10 minutes
Rest when any of the 4 Elements of Efficiency are no longer present
Finish with 10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no more than 20% of your bodyweight
Z-Health Cool Down
Last week was a good bit of work
Mon
12,600 lbs of pressing 5/5 every 15 minutes, 36 rounds
Tue
14,000 lbs of pressing 5/5 every 15 minutes, 40 rounds
Wed
16,800 lbs of presssing 3,2,1 l/r every 15 minutes, 40 rounds
Thur
19,600 lbs of pressing 3,2,2 l/r every 15 minutes, 40 rounds
Fri
54,000 lbs of pressing 3,3,3 l/r every 15 minutes 40 rounds + 40 rounds of mvo2 Viking Push press
all done with the 16kg bell
this week is pistols
all pistols
all week
today
1/1
tomorrow
1/1 1/1
etc
until friday which will culminate in 1/1 1/1 1/1 1/1 1/1 every 15 minutes
grease the groove with me
pick one thing
do it once or twice per hour
all day
go
its brand new, its brand new to you
Workout of the Day
FMS Corrective Strategies and or Z-Health Warm Up
10 Minutes of Kalos Sthenos with a light Kettlebell
3-5 Sets of 3-5 Reps:Body Weight "Bone Rhythm" Squats
3-5 Sets of 3-5 Reps"Bone Rhythm" Push Ups(these can be performed on any surface that allows the movement to be crisp, precise, and puts the least amount of stress on the system
Rest when any of the 4 Elements of Efficiency are no longer present
10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no more than 20% of your bodyweight
Z-Health Cool Down
Its a new year
again
yesterday I started my new year routine as I do every year, revisiting the basics
the first piece of the basics pie is the press
so,
Mon
strict press 16kg 5 left/5 right every 15 minutes 36 rounds
Tue
Strict Press 16kg 5 left/ right every 15 minutes 40 rounds
Wed (thats today)
Strict Press Ladder 16kg 3,2,1 left/right every 15 minutes 40 rounds
Thurs
same deal,
every morning I test my one set maximum
Mon it was 6 with the 24kg, Tue it was 16kg for 10, today it was 16kg for 12
this is one set of very precisely executed, perfect form, no tension press from below the chin to full lock out with the arm behind the ear military press with the 16kg bell
I will stay with this until next monday, when I will test with the 24kg again
get the picture?
the matrix I am following for the month of January is as follows
Max set left + max set right= A
A/2=b
B=top rung of ladder
so
every day, the ladder will be run from top to bottom every 15 minutes for 36-40 rounds (depending on when I arrive at my office job)
I will add reps as needed and flow up the matrix until I hit a new max set per arm and reset
this is my January
what are you doing for the first month of the new year?
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