Here's the Last Week

Tues - 9/22/09

Movement Prep - Croc Breath, T-Spine Glides, Mod. Brettzel, Hollow Practice

-Pull Up 18LBSx1 hanging on right foot, 1 on left - 4 sets
Feels better hanging off my left foot...weird.

Alt w/

2KB BUFS 20/20KGx5 - 1 set
2KB BUFS/Alt Press 20/20KGx1, rest, x1 - 3 sets
Kinda cool, tough to hold one racked BU and press one BU at the same time.

-Snatch vo2(15:15) 16KGx7 - 46sets

-ASLR

Thurs - 9/24/09

Movement Prep - Croc Breath, Z-Drills, Hollow Practice

- Pull Up BWx2 - 5 sets
I hit my head on the rafters my pipe is hanging from...so I guess this hollow practice and new technique work is doing the trick. ;-)

Alt w/

-Neg. Pistol BWx5/5 - 5 sets
I alternated legs each rep, took it slow on the way down, and rolled out at the bottom. My left leg felt really weird the first 2 sets and then started feeling stronger and more like the right.

-Snatch vo2(15:15) 16KGx7 - 20 sets

Sun - 9/27/09

Movement Prep - Croc Breath (R phase Z drills earlier in the day)

-Assisted Pistol BWx5/5 - 4 sets
I used the door knobs of an open door and tried to pull on them as little as possible. I also put extra effort into cork screwing my leg into the ground on the way down and up.

Alt w/

-BUP 20KGx3/3, 24KGx3/3, 28KGx1/1, 32KGx1/1
Very happy with this! I didn't think I had a chance with the 32 but it felt good. The left was a solid rep up, pause, down...the right went up good, pause, then got a little shaky and came down quick.

I've been liking my sessions lately. One switch will be snatching twice/week, the volume is getting to high to keep it at 3. The tension work has been feeling very strong. I think a lot of it has to do with the Fast and Loose drills, getting back into Z(doing a lot of this trough out the day), and finally realizing I don't have to kill myself every session. Staying away from trying to get that last rep and falling to crap. Push it hard and when it's over...it's over!

Here's the Weekend

9/19/09

Movement Prep - Croc Breath, Mod. Brettzel, Fast and Loose

-Supine Hollow Practice
Feeling better with this. Makes my abs sore.

-Pull Up 10LBSx3 - 2 sets, 10LBSx2 - 1 set
This was the first time I hung weight from my foot.

Alt w/

-Pistol BWx2/2 - 3 sets
The last set was off a 12" box. I have a harder time BW than with weight...no counter balance I guess.

-Snatch vo2(15:15) 16KGx7 - 39 sets

-ASLR

-Sh Sweeps

I followed this up with about an hour or so of shoveling dirt. Good stuff!

9/20/09

Movement Prep - Croc Breath, Brettzel, T-spine Glides

-15 min of various walks
24's for the rack, farmer, and single overhead...16's for the double overhead. I tried to go from one position right into the next so there was very little rest.

That's it!

Back at the VWC - 9/17/09

Movement Prep - Croc Breath, Brettzel, Fast and Loose Drills, Arm Bar, Supine Hollow Position

-Pull Up BW x 3 - 4 sets

Alt w/

-2KB BUFS & P 16/16KGx3 - 3 sets
Much tougher adding the press.

-Snatch vo2(15:15) 16KGx7 - 35 sets

-ASLR

That's it! I also work various t-spine glides in between sets.

Quickie - 9/15/09

Not a lot of time so I had to get it in quick.

Movement Prep - Croc Breath, Rib Roll, Brettzel, Sh Sweep, T spine Glides, Fast and Loose Drills

-Practice Hollow Position lying supine(also did this before each pull up set)

Pull Up BW x 3 - 4 sets
Felt much, much stronger at the start but weakened quick. This new technique will just get stronger as I get more reps under my belt.

Alt w/

-Pistol 16/16KGx1/1
The bells were racked. I've never tried with the double rack before...so it felt good for the first time.

That's it!

The Weekend

I had to get my sessions in early Sat and late Sun because we went to the Illinois/Illinois State game on Sat. Fun stuff! We got together with some friends for a big day of tailgating before the game. Lots of grillin', beanbags, and beers. U of I won but I think it's gonna be a long season when they start playing the rest of the Big 10. Here's how the training went.

9/12/09
Movement Prep - Croc Breath, Mod Brettzel, Fast and Loose Drills

-2KB BUFS 16/16KGx5, 20/20KGx5 - 2 sets
Felt good with the extra weight.

Alt w/

-Pull Up BWx3 - 3 sets
Still practicing the hollow position. There's a supine drill I've been talking to a fella about that should help this a lot. More on that after I try it a few times.

-Snatch vo2(15:15) 16KGx7 - 30 sets
Feeling better every time! Staying quick on the way up and down.

-ASLR, Mod Brettzel

I've started adding the mobility drills at the end for comparison and to make sure everything keeps moving evenly. For a little more on the brettzel follow the link to this awesome article on the Dragon Door web site. That's it for Sat.

9/13/09
Movement Prep - Croc Breath, Brettzel

Nice little recovery session today. Two 28KG bells and 15 min on the clock for various walks. This is coming to be one of my favorite sessions. The extra weight felt good and definitely noticeable. I did a little more with the left arm on the single farmer's walk and rack walk. Weird thing is that with the overhead walk the arms feel even if not a little weaker on the right. Some brettzel to end the day and that was it.

Double Days - 9/10/09

I got up early and decided to do a little work before work. Some movement prep and then 15 min of various walks. Felt good to get up and get some movin' in early.

Afternoon session

Movement Prep - Croc Breath, Lat T-Spine Glide, Mod Brettzel

-TGU(press to elbow practice) BWx3/3 - 3 sets
Right elbow to ground still needs some work.

-Pistol 16KGx2/2 - 3 sets
Last 2 sets were done with weight racked in opposite arm.

Alt w/
-2KB BUP 16/16KGx5 - 3 sets

-Snatch vo2(15:15) 16KGx7 - 25 sets
This felt very good today... time went really fast.

-ASLR

Good day today! A few things I have been incorporating and feeling good with.
1) croc breath for a few minutes at the beginning of the session makes movement prep and everything else feel and work much better

2) fast and loose drills are very good - I didn't really understand them when they were used at the RKC events I attended but gettin' my hands on the DVD has really helped

3) less is more - since I've gotten back from CK-FMS I've focused much more on how I move and limited the variety I use

Just some thoughts

Tues Session - 9/8/09

Movement Prep - Croc Breath, Z drills, Mod Brettzel, Sh Sweeps, Fast and Loose drills

-Arm Bar 16KGx8/8

-2KB BUFS 16/16KGx5 - 5 sets
Alt w/
-Pull Ups BWx2 - 2 sets, BWx3 - 3 sets
The hollow position felt better today. I also changed the width of my hands and felt stronger.

-Snatch vo2(15:15) 16KGx7 - 23 sets
15% increase from last time. Felt good!

-ASLR

I'm gonna shoot for 3x/week on the VWC. Strength practice will be BUFS, BUP, pull ups, and pistols. I wanted to get back into deads but I just don't think now is the right time. I have more work to do before I jump back into them.

Little Practice - 9/7/09

I had a good practice day today. No reps...no sets...just bringing back a few things and seeing how they felt. Here's the list.

Movement Prep - Fast and Loose drills (continued between training)

-BW Pull Ups
Practicing the hollow position at the top.

-2KB BUP 16/16KG
Worked on eye positioning throughout the press.

-Pistol 16KG
Tougher on left leg. Weird, I would have thought it would be the other way.

Took a little break and then later in the afternoon I grabbed two 24's and went out side for some walkin'. Barefoot laps across the backyard. Farmer's walk, rack walk, and overhead walk with one and two bells. Probably spent about 20-30 min outside. That was it for today. More VWC tomorrow.

And So It Begins - 9/5/09

I received my materials from Dragon Door last night so I decided to jump right in. VWC is up now. I've done a lot of the VO2 work in the past, but never before really understanding it I believe this will be different. I also got RTK for some reading material and the Fast and Loose DVD. The DVD is cool. I never really got what they were talking about at the RKC with these drills but I now have a little better understanding of this as well. I think it will help with some clients as well. Here's the day.

Movement Prep - Croc Breath, Fast & Loose drills, Mod. Brettzel

-BUTGU 16KGx1/1

-2 KB BUFS(Front Squat) 16/16KGx5 - 5 sets
Great drill! I will add the press in soon.

-Snatch vo2 Cadence - 16KGx27 last min

-Snatch vo2(15:15) 16KGx7 - 20 sets
Was thinking 30 but have to stay true to the snatch pace and keep it fast up and down. Plenty of time to build.

-2KB Rack Walk 28/28KGx60-70ft - 3 sets

Good stuff today! Felt good to blow the lungs out and sweat a bit. I also used the Fast and Loose drills between sets.

Powerin' Up - 9/3/09

Movement Prep - Z drills, ASLR, Mod Brettzel

-BUP 20KGx5/5 - 2 sets

-Snatch 20KGx10/10 - 5 sets
Feeling real good with the snatches. I lost my copy of VWC so my new one is on the way and I'm ready to jump in with both feet when it gets here.

-Rack Walk 28/28KGx50ft - 2 sets
Liking the walks. I've been interlocking my fingers and pulling the elbows as close as they'll go...good stuff!

That's it for today.

Finally! - 9/1/09

OK...I'm a day late on this cause I said I would do it before the end of Aug but it's still a cool PR. I got the BUTGU with the right hand. I thought I was going to throw a f#@kin' KB through my basement wall in the process but finally got it. Here's the day.

Movement Prep - Z drills, ASLR, Mod. Brettzel

-BUTGU 24KGx many attempts
I got 3 out 4 tries on the left and must have tried 10 or so on the right before I finally got it. It kinda took over the session but it was worth it.

-Conv Dead 225LBSx5, 275LBSx5
Double overhand grip.

-2KB Press 28/28KGx5,2 - sets
Alt w/
2KB Rack Walk 28/28KGx30-40 sec - sets
Need work on my pressing and rack position.

I'm feeling good with the hips and shoulders so more deads and pressing is on the way. That's it for today.