An easier day

Today I just did some GTG-type exercises... taking it easy and soaking myself up in vitamin D :P

• GTG pistols: 9 x 3reps/side
• GTG 2-up, 1-down pull-ups (concentric): 9 x 2reps
• Hindu push-ups: 2 x 10 reps (a bit of mobility)

Snatches #2 Week 2

GAAAAHH!

I thought I had it. I was sure I had it. Unfortunately, doing snatches while counting = not properly counting.

Good thing I've started to record myself (mostly because I've seen some flaws in my techniques after reviewing my recorded videos). One thing I noticed of the snatch is that I "cast" the bell out on my left side, but not on my right. I will have to fix my left side because that might be the cause for my finger ripping cases.

My results after timing the video and re-counting the reps

• 99 friggin' reps in 5 minutes

On the positive side, I'm very close, and I have really improved since the first time I tried snatching the 55 pound bell 100 times (which was an embarrassing 9:35 minutes).

After the snatches, I did:

• Dynamic isometric presses with a 55 pound bell - 14 singles/side pausing at sticking point (eye level) for 6 seconds
• Elbow-on-knee rows with 65 pounds (stacked KBs) - 4 x 6 reps/side
• Windmills with 65 pounds (stacked KBs) - 4 x 5 reps/side

I will get there. I will have this certification in my hands on September.

Snatch work week 2

Today and tomorrow are emphasized on my snatching.

Today I did 94 reps in 5 minutes using a 55 pound KB, 100 reps in about the the same as last week (5 minutes 16 seconds). I will get there!

After, I did:

• Heavy TGUs (with 70 pounds) 6 singles/side - pretty much alternating with no rest (or little rest on some occasions)
• Side-to-side parallel-grip pull-ups: set 1-2 I did 4 reps/side, sets 3-6 I did 3 reps/side

I am probably going to give one last push this week-end and next week, and then I will cycle off for the week after. I say this because I am needing more and more sleep... a bit too much for my liking.

I felt funny when I looked at my recorded video during my snatches because I was like cheering myself on during the video. I was saying things like "C'mon! Go go go!". Hah, I can't believe that actually happened.

Just a quicky

Just did some fighter-type pull-ups (by Pavel), so 5 sets while going down 1 rep:

1. 9 reps
2. 9 reps
3. 8 reps
4. 7 reps
5. 6 reps

Then I did 5 circuits consisting of:

• 1 minute punching bag with 3 pounds in each hand
• 1 minute of body weight squats for 5 rounds.

Took it to slight fatigue during the exercises... no blood & guts today.

I'm hoping my fingers will heal during the night :P. I was in pain the whole time during my pull-ups.

Later I had a little fun with my little sister by playing some Wii Sports!

RKC Prep circuit #3

Circuit #3: with a 55 pound KB, except on front squats where I added 10 pounds (so 65 lbs on FS)

• FS x 8 reps
• Swings x 25 reps
• FS x 8 reps
• Push press x 6 reps/side
• FS x 8 reps
• Snatch x 8 reps/side
• FS x 8 reps
• TGU x 3 reps/side (alternating sides after every rep)
• FS x 8 reps

Did 2 of these circuits. I sometimes switch around the snatches and the TGUs because sometimes TGUs take off all the chalk from my hands.

Then, I did a simulation of a "Grad Workout" : using 55 pound KBs in each hand

• Farmers Walked down my street until the last house
• Bear walk for 10 steps/side
• Double swings x 10 reps
• Bear walk for 10 steps/side
• Swings (with one KB) x 15 reps

I repeated that until the little hill leading to my house (I don't think it would be very safe swinging those bells downhill while fatigued :P ), which took a good 41:55 minutes.

Thankfully my shoulder didn't bother me too much today during my training session. I don't think I am going to be going back to brazilian jiu-jitsu classes until after the RKC... a bit risky. My fingers got 3 new rips... woohoo...... I'm starting to think I have paper thin skin.

A very, very long 4 legged crawl :P.

I didn't even bother doing any type of pull-ups during the day, I was too tired to even give a worthwhile effort... the rest of the day was pretty much napping.

RKC prep program #2

Circuit #2: with a 45 pound kettlebell

• Military press (MP) x 6 reps/side
• Swings x 20 reps
• MP x 6 reps/side
• C&FS x 8 reps
• MP x 6 reps/side
• Snatch x 8 reps/side
• MP x 6 reps/side
• TGU x 2 reps/side
• MP x 6 reps/side

I did two circuits of these, but on the second I started doing 5 MPs after the snatches. I was able to get 1 rep extra on the MP sets (last week I did 5 reps on the MPs).

Couple of minutes rest, then a super set of:

• {55 pound TGUs x 2 reps/side while alternating sides on every rep -> 20 swings with a 55 pound KB} x 2 sets
• {Mixed grip pull-ups x 5 reps -> 20 swings with a 45 pound KB} x 3 with no rest in between sets

Unfortunately, I tweaked my shoulder yesterday while rolling with someone at the brazilian jiu-jitsu class last night. At least I was able to do the workout (almost) pain free, but it started to act up during the day... so for the rest of the day I nursed my shoulder.

Week 2 RKC Prep.

Morning:

Circuit #1 with a 45 pound kettlebell and a 35 pound kettlebell

• Double swings - 20 reps
• Double Military press (MP) - 6 reps
• Double swings - 20 reps
• Double Clean & Front squat (C&FS) - 6 reps
• Double swings - 20 reps
• Turkish get-up (TGU) with the 45 pound kettlebell - 2 reps/side
• Double swings - 20 reps
• Snatches with 45 pound kettlebell - 8 reps/side
• Double swings - 20 reps
• Fall from exhaustiong...

I was able to do 2 circuits this week (better than last week where I couldn't finish the 2nd circuit) with 3 minutes rest in between circuits, so PR! However, there were some times where I took a couple of seconds to put on extra chalk, or to place my tape back on my finger (ripped skin from last week).

Hands not so great... I irritated my pinky finger and some skin ripped off.

Then, after 5 minutes of rest, I did a short super set:

• 20 reps of Double swings with a 45 pound and a 55 pound kettlebell
• 20 seconds of band presses
• 20 seconds of stretched out isometric ab roll outs (coming closer as needed)

Did two sets of that, and then

• 4x5 reps of wide-grip pull-ups

Next...

EAT!

Going to Brazilian Jiu-Jitsu during the evening.