Friday Afternoon target practice

Took a new shooter and met a coworker for a post-lunch shootfest.

Scored really bad on the FAST drill. So bad I dont want to post it here. I am readjusting to my old sights, having just removed the XS sights.

I jsut could not adjust to teh XS sights. I know some folks can shoot really well with them,, but for me, it was just one more thing to master in addition to severl other techniques. I decided I would rather focus my attention on grip and front sight picture than hassle with the XS sights.

We then did the TDA Dot Torture Drill. We stayed at 3 yds.

My buddy scored 45/50, i did 42/50.

After that we just had some fun shooting steel targets.

Thomas Jefferson

"A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks." --Thomas Jefferson, letter to Peter Carr, 1785

Shot a 9.85 sec FAST test today. (2 shots to a 3x5", slide-lock reload, followed by 4 shots to an 8" circle.)

Qualifies me as Intermediate. Need to break 7 seconds to reach Advanced qualification.

Ouch!

Woke up w/ my left foot hurting something awful. I must have kicked someone hard yesterday.

Hoping to do my Insanity Cardio-Recovery at lunch time. We'll see how it plays out.

A little more dit-da-jow for the bruises.

Tae Kwon Do

Started with a lot of heavy bag work followed by a bunch of hardcore sparring.
I have some nice bruises and welts on my shin. Might even get a shiner by morning from a well placed punch. Time will tell.

A little dit-da-jow for the bruises.

Day off

16kg Workout #2 5 reps each side unless otherwise specified.

Clean and Press L/R
Swing L/R 10 reps
Clean and Press L/R
Clean and Front Squat L/R
Clean and Press L/R
Get-up L/R
Clean and Press L/R
Snatch L/R
Clean and Press L/R
Repeat 2x

Elbows a little unhappy, but my negative drop on the Press is SIGNIFICANTLY better than it used to be. The key is to keep the forearm vertical and carry the weight on the lat. You have to tuck your armpit to get the right feel.

RKC Prep work

Workout #1 with 16kg

2h Swing 18reps
Clean and Press L/R
1H Swing L 18reps
Clean and Front Squat L/R
1H Swing R 18reps
Get-up L/R
1H Swing L 18reps
Snatch L/R
1H Swing R 18reps
Repeat 2x times

RKC Prep work

My future work from Hardstyle Mag (Winter 2008)

The template lays out three different
workouts for three consecutive days
where one drill will be emphasized as the
other drills are practiced in between.
Perform 1-3 circuits of the drills in the
order listed. Perform 5-8 reps per set
except on swings where you can feel free
to increase the reps as long as form stays
perfect. You will not need a day to
emphasize cleans or snatches as you will
be performing enough of those during the
other drills and with your snatch test
practice (which is to be performed in
addition to these workouts on at least
two of the days).

Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing

Workout #2
Clean and Press
Swing
Clean and Press
Clean and Front Squat
Clean and Press
Get-up
Clean and Press
Snatch
Clean and Press

Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat

Rest

Insomnia last night.

Plus not enough people showed for TKD, so today is a rest day!

Tae Kwon Do

Good workout. Finished up with some hold breaking techniques.

Stretching

Trying to work on splits for TKD.

Saw some of Pavel's Beyond Stretching DVD not too long ago, so I'm trying some of the techniques from that. Hoping to find a used copy out there... $205 ($18 shipping!!) seems steep for a 5-disc set...

Snatches & Swings

Was hoping to have a killer MVO2Max workout, but I was low on energy. I stopped at 10min to protect my form.

16kg Snatch 15:15 protocol 7/reps per :15
Total time 10 minutes.

32kg Swings 30:30 protocol
Did 10.5 minutes, but I had to set eh bell down eary a few times towards the end.

All in all, not bad for a low energy workout.

Need to work on more heavy swings and more volume for my snatches if I am to have any hope of passing the RKC test.

One of the tests is 5 min's of 24kg snatches. You must hit at least 100 reps to pass.

IDPA Postal Match

Named for the days when you had to mail in your results. before (GASP) the internet!

Did pretty good, scored 1st in my classification (SSP)

Ranked 5th overall; Cant complain about that!

Tae Kwon Do

TKD night. Lots of crazy lunges and some knife fighting!

I WILL be sore tomorrow. But tonight, I am a Man. :)

Day Off

Gotta rest these bones.
Tweaked my knee a bit in TKD class. Nothing major, but its sore today.

Wiped!

Mega energy today, but now that I'm at home, I'm wiped. Gonna take it easy, I have my appt with Keira tomorrow for some kettlebell practice.

Shooting day

Notes
Good weather,not too hot or cold.
Wearing Contact lenses.

I did the following:

• FAST Drill - 1 miss 3x5, 1 miss 8" - 9:13 time, adjusted to 11:13 for misses
• FAST Drill - 1 miss 3x5, 1 miss 8" - 12:82 time, adjusted to 15:82 for misses (I slow down and this is what I get!?!?)
  

• DASA Dot Torture Scored 48/54 at 3 yard line (i took the hyperlinked drill and modified it for DA/SA pistol.

I should have done 54/54, but I rushed a shot or two and had problems with the long double action pull while doing weak hand drills.
SLOW DOWN DAMNIT!

I would have tried it again, but I needed to get home for the phone tech to fix my DSL.

Last drills:

• Zombie-FAST Drill - 2 miss 3x5, 1 miss 8" - 9:23 time, adjusted to 14:23 for misses
• Zombie-FAST Drill - 1 miss 3x5, 1 miss 8" - 12:84 time, adjusted to 15:84 for misses

Summary
Today was just an off day. I need to take more time and focus on that big beautiful XS front sight.

Homework:
Walldrill

Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 5 reps
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

IDPA Classifier Match

Just got the results back. I've leveled up from unclassified to Marksman in the IDPA. Kick ass. Total time 184.27
I could have done better, a had brain fart during a reloading string where I just stood there for a second. DUH!

To make sharpshooter I need to break 152.73. Definitely with in reach. We tend to do 1 or 2 classifier shoots per year so it will ...be a bit before I get a chance to retake it. I'm freakin' happy.

Still getting used to the XS Sights, but they really do help with teaching front sight focus. Hard to miss that big white meatball.

SSP Qualifier:
Stage 1: 55.69 (15)
Stage 2: 46.20 (21)
Stage 3: 82.38 (44)
Total Points down (hits not in the zero-ring): 80

70# Press

Walked past my 70#'r and decided what the heck, I havent tried pressing her in a while.

BAM! 3 on the right, 1 on the left (left is my weaker, more inflamed elbow side)

Kick Ass, I feel good!

todays Shooting Results

There is an IDPA qualifier tomorrow so I hit the range to sharpen up my skills.
Wearing glasses instead of contacts/

FAST Test #1
3x5 cards Missed 2x
8" circle Missed 2x
Modified Time: 13.61 ?

FAST Test #1
3x5 cards - No Misses
8" circle Missed 1x
Modified Time: 1

Modified* Dot Torture Test - 5yd's
27 Misses

*Modified becuase I am using a DA/SA pistol. So when the test calls for 5 shots, I actually 3 sets of DA/SA, decock, DA/SA, decock, DA/SA, decock

I need to slow down and really focus on the front sight. I think its hearder with glasses and my astigmatism does not assist me in any way.

My New CED7000 timer worked like a charm!

Intermediate Workout #2

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg (first set was 16kg)
• Alternating Cleans 24kg (first set was 16kg)
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 40kg PR
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 24kg PR
• WindMills double 24kg
• rest 2 m


Freaking awesome workout considering the bad insomnia I had last night!

HOOOAH!

Yesterdays work

Did some joint mobility in the AM.
Went to my first tae kwon do/self defense class lastnight. whew,it left me gassed.

Probably going to take it easy today (insomnia struck again...blah...)

Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 3 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

16kg Swings - 5-15 per arm, 5mins

Aim Fast Hit Fast Today

Too tired to post up much right now, but needless to say this is a great class and a steal for the price the instructor charges!

Run-Sprint

Appx 1.5 mile run with 320yd sprints mixed in (length of soccer field)

Lunch Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 2 times (reduced sets today)

Swings

2H KB swings 30:30 protocol for 9 minutes
   3
  2  2
1     1
Pullup-Pushup Pyramid x1

1 week till Aim Fast Hit Fast!

Todd Green is coming next weekend to teach 16 of us how to shoot faster while maintiaining accuracy.

I can't wait. I need to do some dry fire drills and maybe hit the range during lunch this week to make sure I am still sharp.

Aim Fast Hit Fast

Pushup Log - Week 1 Day 1

Pushups:

• Set1: 13 rest 60 sec
• Set2: 15 rest 60 sec
• Set3: 10 rest 60 sec
• Set4: 10 rest 60 sec
• Set5: 14 rest 60 sec

Pre-Hab Fitness Workout & Pushup Training

Prehab Fitness DVD

Did it w/o weights. I need to get some small dbells from walmart...

Intermediate Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times (reduced sets today)

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 24kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Push Up Test

Prepping for my 7 week pushup program. By the end I will be able to do 100 pushups in a row.

To start with you have to determine you fitness level. Perform as many strict form pushups as you can. I got 31. I might have been able to push out a few more, but as it is, I rated Advanced 2. The highest level. Sweet.

Enforced day off

On the road too much today. No work out. Weighed in at #223 this morning, which kinda sucked. I was hoping to have dropped a pound or two by now. Oh well, its all about the long term goals.

Intermediate Workout

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Tuesday #2

SetsxReps

• 24kg Double C&P 3x5
• 24kg Double Squat 3x3
• Pullup 3x5
• 16kg Snatch 3x10/10

Tuesday's numbers

Wife is still on travel, so no ETK buddy to work with so I did, more or less, an etk swing workout:

20 One Handed 24kg Swings
plus one of the following:

• Jumping Jacks
• Push ups
• Hippity Hops (see Stew smiths Pre-Had DVD)

Repeat (alternating hands) for a total of 12 minutes.

I am planning on some stew smith calisthenic workout when I get home tonight.

I am looking forward to running and biking again once the missus gets back. Hard to do right now while watching the wee one...

Recap of my cali vacation

I was worried that airport security would confisacate my bell, so I took my fitdeck with me and only managed 1 workout with it.

I did however do some running ont eh beach, whcih was fantastic. I have always wanted to run next to the ocean. I started out on teh hard pack sand where the water made for firm footing. After I was nice and warm I moved into the soft deep sadn which murder! It makes for a hell of a workout.

We of course did a ton of walking and some swimming here and there.

I was releived to see that I did not gain any weight while on vacation. Partly due to exercise, partly to making good food choices. Its easier to do when you have lots and lots of fresh fish entres' to choose from!

Back from the beach...

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 4 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Mobility & bike ride

Calves are a bit flamed from my vibram runs, so I decided to do a 5K bike ride this morning. It was pretty low intensity.

I followed it up with Greg's Amazing Mobility DVD. I probably should have reverse the order of today's workout, but in any case, I feel good.


I was also looking over some of Stew Smiths's books (Maximum Fitness and SpecOps Workout). I am going on travel for 5 days and won't have my bells with me so I need some body weight ideas to take with me. The hard part will be finding a place to do pull ups. Hrrmmm...

I just bought his Advanced Combat Fitness eBook. I will post up what I think about after I have a chance to mess with it.

I am also taking my FitDeck with me.
If you haven't see them (fitdeck.com), its a deck of exercise cards. Shuffle 'em and start cranking out the pictured exercise. The randomness of the deck can really mess with you. One day you start with squats and this, bah, this is sissy stuff. The next day squats land at the end of your 50 minute workout and you practically die from the squats.

ETK w/ 32Kg

Straight out of ArtOfStrength's etk workbook.

Using 32kg:
swings 20 x
jumping jacks 1 min
swings 20 x
jumping jacks 1 min
swings 20 x
pushup to squat thrust 1 min
swings 20 x
jog 1 min
swings 20 x
jumping jacks 1 min
swings 20 x

Another Virbram run

Nice early morning run.
I'm still breaking in my feet, so this was not a speed trial. I look forward to crank out some serious desert trails once I'm acclimated to the shoes.

Reckon it was a 2 mile jog.

Thurs - TGU Workout

Bad insomnia last night (up since 3am. Started w/ 24kg, but I'm dropping down after first rotation.)
24kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

16kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

Thurs - Vibram Run

Went for a quick job w/ my new vibram five fingers. The dirt was much nice than the pavement, as you would expect. I have been walking around in them for about 5 days, but the running really gets you to go toe-heal!

I decided to jump on the vibram band wagon after hearing such favorable reviews from a wide array of sportsmen. Kettlebellers, runners, and even hunters.

Weds Workout

Swing Workout:
10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Clean L
10 Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Used 24k bells for all but hot potato and snatches.

Yesterdays Workout

21 sets of VO2max 15:15 w/ 16kg bell.

Form still feels off. Need to just work on snatches w/ a timer. FORM FORM FORM!

Saturdays IDPA Match

It was a great day for the match. Its always fun to hang out with fellow shooters.

I placed 4th in my class, so there is lots of room for improvement.

I am looking forward to my Aim Fast Hit Fast class at the end of this month!

Some weak hand gunhandling


Cover Cover Cover

TGU Training

After listening to several of the calls from kettlbellsecrets I have decided to incorporate more swing & TGU training.

Todays workout is from Extreme KB cardio

repeate 3x:

TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Post Migraine Workout

Migraines held on for a few days. I finally almost feel normal

Did some stretch band swings to verify good form.
I am going to do Greg Mihovich's Intermediate workout but w/ reduced numbers, just so I can ease back into slinging bells.

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 3 reps
* 32kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Migraine/Allergies?

I ended up having a really, REALLY bad headache yesterday. I woke up with one too. I reckon today will be another day off as well. :(

Rest & Corrections w/ Jordan Vezina

Feeling a bit over trained/tired so I'm taking a rest day.

I am currently watching Jordan Vezina's (AverageToElite.com) kettlebell corrections dvd (well .mp4a download).

So far its pretty cool. During his swing correction part he does a cool little trick with a strechy-band wrapped around your feet and the kettelbell to help correct your form. I may do a little bit of correction work tonight.

I'll post up more thoughts about it as I learn from it. But I can tell you right now, that $20 is a small price to pay for this product.

Lunch Time Workout - UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

AOS Day

Did ArtOfStrength's Providence DVD along with a 2:30 minutes of snatches using a 16kg bell.

whew!

Just trying to get back into the 'swing' of things.

Photos Primitive Camo class

1st work out since my surgery:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 4 reps
• 32kg Sgl Bent Over Rows 5 reps L/R
  
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

well holy hell I hurt.

So, I'm pretty sure Lortab (hydrocodine) is actually a placebo. I take these pain pills but don't feel any relief.

I have class this morning I dragged my happy butt into work, thinking I would save some of my vacation. Ouch. The 'boys' do not feel good today. I'm doubtfull that I will make it through the day.

Well, I'm off to math class to get my other brain pounded too.

Under the Knife

Did the No-more-kids sugery today.

Its pretty much feels like an hour long "getting-kicked-in-the-nuts" procedure. Ugh..

No 'bells or anything really for the next week.

I'm curled up with a bottle of Oban right now. G-d bless the Scotts!

Conditioning Day

Alternating sets:

Explosive Press/Pull	Push Press	Max in 30 sec.	3 sets	Minimal Rest
	1-Arm Snatch

Snatches

Trying to work back to VO2Max conditioning.

Took today easy, did 13sets of 1515 (7 reps per :15)

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 16kg
• rest 2 min

AOS Providence

Did the Art of Strength: Providence DVD for my lunch time workout.

Amazing Mobility Workout / Kettelbell work

Starting off with Greg Mihovich's AM warmup.


A little tired, so my sets dropped a little.

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 4 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 3 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

July 4th IDPA

Ranked 2nd in my unclassified stock service pistol class.
Rank, Name,Points Down, NT, PE, FN, Stage 1 Stage 2 Stage 3 Stage 4

2 Sean Leffler 86.65 39 0 0 0 21.47 (5) 26.66 (12) 22.81 (7) 15.71 (15)

Not bad considering it was my 2nd shoot.
It was also my first shoot experience with contacts, and it was really really nice not to have to wear glasses!

Yours truly wearing my white celtic t-shirt.

Friday's Kettlebell Work

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double (top/Bottom) 16kg
• rest 1.5 min

Harsh Week

Blew a math exam today. Work's been hectic. It almost the weekend, and today is the first time I got to work out....And not suprisingly I'm still stuck @ 225#. DAMNIT!

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

24kg One Arm Swing for 5 min with minimal rests as needed.

Mon Fat Burn

A bit weak today, so I did less reps that I had hoped.

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Thurs Fat-Burn

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 5x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 5x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Extreme Cardio Day.

Strive for no rest between sets.

10 thrusters/side
10 Dead C&P/Side
10 Overhead Squats
10 Windmills/Side
10 Snatches/side

Rest 1 min

10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Dead Clean L
10 Dead Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Sat Hypoxic Swim

Hypoxic Swim workout:

3
2 2
1 1

1. Start out by breathing everytime on the right side for 25m. Repeat on the left side.
2. Now breath every othertime ont the right side. Repeat for left side.
3. Now breath every third time on the right side. Repeat for left side.

I did this soutine twice.

*I like to do this in 25m length so i can switch my breathing side so as to have one side be more dominant.

Fridays fun

All with a single 24kg bell.

10 Windmills (L)
10 Push Presses (L)
10 Dead Cleans (L)
10 2H Curl (hold horns)
10 1 arm Rows (L)
10 Push ups Weight on L-side
10 2H Upright Rows
10 Hot Potato
repeat Right side

Leg Burner
5 Overhead Squats L
5 Overhead Squats R
5 1H Squat Kick
5 Overhead Back-lunge
5 Tactical Lunges
10 1H-Swings
10 1H-Swings
10 Bodyweight Squats (Arms on head)
10 Bodyweight Squats (Arms on head)

PM Workout

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 3x

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

Underground Intermediate Workout

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 24kg One Arm Swing for 5 min with minimal rests as needed.
  

Broken down like this: 50,rest, 27, rest,15, rest,20 = 112 swings

I am drenched in sweat and feel GREAT!

Active rest/ VO2 max

~15sets of 15:15 using 7reps and a 16kg kettelbell.

Backs a little sore, so my form still needs work. I am going to see Keira Newton at dkbfitness later this month. We will becovering C&P, Snatches, TGU.

Tally ho!

Underground Intermediate Workout

Travel was not kind to my gut. Weighed in at a horrifying #226.

Exercise:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Mellow Day

On travel, so limited access to tools.

did AM Mobility (Mihovich DVD)
1/2 mile fast run on treadmill.
Some 1 legged press's on nautalis machine.
Also tried some pistols, but my left knee is still tweaky. its going to take a while.

Maybe I'll tackle some more exercises after work.

VO2Max re-entry

Trying to work VO2Max back into my program.

Protocol: 15:!5, 7 reps
Did 18 sets. Decided not to go crazy and call it a good work out.

Did some 1-leg pistols and pull ups at the park for fun. :)

EDIT: Just did a nice 5k run. Time to complete 30min or so. Not bad for my first run in a very long time.

Friday's workout

Goal: Max numbers in a 30 sec period. Repeat ad nauseum.
PP = 1-Arm Push Press
S = 1-arm Snatch
Minimal rests taken when needed (usually 30 sec in length)

32Kg PP ( 9L/ 9R )
24Kg S (12L / 12R )
32Kg PP ( 6L/ 6R )
24Kg S (11L / 11R )
32Kg PP ( 6L/ 6R )
24Kg S (9L / 9R )
32Kg PP ( 3L/ 3R )
24Kg S (7L / 7R )
24Kg PP ( 9L/ 9R )
16Kg S (9L / 9R )

Review of Eddie Eagle Class

I ended up having over 50 kids in the class (some were older than my target audience of kindergarteners.)
It went very well. There were not too many questions, which it to be expected at this age group.

A brief review of the class:

Intro (appx 10 minutes)

"Hi I'm Sean and I'm here to talk about gun safety."
Teach them the motto and have them practice it 3 or 4 times.

STOP!

DONT TOUCH!

LEAVE THE AREA!

TELL AN ADULT!

(7 minues) Watch DVD

(10 minutes) Discussion:
What did they learn from the video?
What would you do if you found a gun at the:
park
school playground
at home
what if your friend brought a gun to school, what would you do?
what if your friend was playing with a gun at his house?
did you know that guns on tv are toys?
What do you do if you are not sure if its a toy or real?

NRA Eddie Eagle

I'm teaching my first Eddie Eagle class today to a group of 40 kindergarten aged kids.
From the EE website:

The Eddie Eagle GunSafe^® Program teaches children in pre-K through third grade four important steps to take if they find a gun. These steps are presented by the program's mascot, Eddie Eagle^®, in an easy-to-remember format consisting of the following simple rules:

If you see a gun:

STOP!
Don't Touch.
Leave the Area.
Tell an Adult.

Begun in 1988, The Eddie Eagle GunSafe^® Program has reached more than 21 million children -- in all 50 states. This program was developed through the combined efforts of such qualified professionals as clinical psychologists, reading specialists, teachers, curriculum specialists, urban housing safety officials, and law enforcement personnel.

Anyone may teach The Eddie Eagle GunSafe^® Program, and NRA membership is not required. The program may be readily incorporated into existing school curriculum, taught in a one- to five-day format, and used to reach both levels or simply one or two grades. Materials available through this program are: student workbooks, 7-minute animated video (available on DVD or VHS), instructor guides, brochures, and student reward stickers. Program materials are also available in Spanish.

The NRA is committed to helping keep America's young children safe. In efforts to do so, we offer our program at a nominal fee. Schools, law enforcement agencies, hospitals, daycare centers, and libraries may be eligible to receive grant funding to defray program costs. Grant funding is available in many states to these groups to cover the cost of all program curriculum materials.

The purpose of the Eddie Eagle Program isn't to teach whether guns are good or bad, but rather to promote the protection and safety of children. The program makes no value judgments about firearms, and no firearms are ever used in the program. Like swimming pools, electrical outlets, matchbooks and household poison, they're treated simply as a fact of everyday life. With firearms found in about half of all American households, it's a stance that makes sense.

Eddie Eagle is never shown touching a firearm, and he does not promote firearm ownership or use. The program prohibits the use of Eddie Eagle mascots anywhere that guns are present. The Eddie Eagle Program has no agenda other than accident prevention -- ensuring that children stay safe should they encounter a gun. The program never mentions the NRA. Nor does it encourage children to buy guns or to become NRA members. The NRA does not receive any appropriations from Congress, nor is it a trade organization. It is not affiliated with any firearm or ammunition manufacturers or with any businesses that deal in guns and ammunition.

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

the Tuesday after

Weighed in at a horrifying #221. Need to get back down to #215

Exercise:

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 32kg Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 26kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Thursday Numbers

No work yesterday due to scehduling conflicts.

I felt really strong going in to this workout.
I primarily used w/ 24kg kettlebells becuase I left my 16kg at work. And I am glad I did!

Superset 1. 5 reps, repeat 3 times:

• 24Kg See-Saw Press
• 24kg Alternating Cleans

Superset 2. 5 reps, repeat 3 times:

• 24Kg Double KB Single Leg Deadlift
• 32kg Renegage Rows

Superset 3. 5 reps, repeat 3 times:

• 16kg single KB Racked Side Lunge
• 24kg single KB Top Windmill

Tuesday

Z-health warm up
16kg Armbar (2l/2r)

Did this set twice:

• 16kg TGU 5L/5R
• 24kg Top Windmill 5L/5R
• 24kg Bottom Windmill 5L/5R
• 16kg Snatch 10L/10R
• 24kg 2H Swing 10L/10R
• 24kg 1H Swing 10L/10R
• 24kg Deadlift 10
  

Monday's Workout

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 8kg
• WindMills 24kg
• rest 2 min

Good read on making sure you swing properly

http://www.dragondoor.com/articler/mode3/474/

the gist is that you do a 1-H swing and slap your belly with your free hand at the top of the swing, verifying that your abs are tensed (like bracing for a punch to the gut)

Begin the exercise by swinging the kettlebell with one hand. Use the other hand to slap your soft underbelly just as the kettlebell reaches the apex of its swing. Tapping on these muscles causes an automatic tightening response. (You may strike your abs with more force if you are interested in hardening these muscles.)

Breathing becomes problematic when your abs are tight. You must learn to "breath behind the shield". Once you have mastered the ONE HAND SLAP, continue to try to duplicate this feeling during all of your kettlebell swing practice. You will be rewarded with reduced risk of injury to your lower back and a much more efficient workout.

Day Off

I think my little one gave me her cold. Taking today off. blah... weighed 221#

Superset day

From Greg Mihovich's Iron Beast DVD

Superset-1

• Total Body Dbl Clean, Front Squat & Mil Press 5 reps
• Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• Top Windmill 5reps (left and right)
  
• Dbl Overhead sit-ups 5reps
  
• Dbl High Pull 10reps
  
• 2 min rest, repeat 3 times
  

Superset-3

• One Arm Swing 5-15 reps
  
• repeat for 5 mins
  

It left me feeling gassed, but not a bad workout.

Range Safety Officer

Passed my Range Safety Officer test sunday. Sweet.
I'm now a Pistol, Personal Protection Instructor and an RSO. End of the month I'll pick up my Rifle Instructor cert.

AOS resolution Part IR

30 mins of work

Excercise	reps	weight
C&P Ladder	1,2,3	24kg
Double KB Row	5	24kg
Double Suitcase KB Deadlift	5	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	4	24kg
Double Suitcase KB Deadlift	4	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	3	24kg
Double Suitcase KB Deadlift	3	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	2	24kg
Double Suitcase KB Deadlift	2	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	1	24kg
Double Suitcase KB Deadlift	1	40Kg
C&P Ladder	1,2,3	24kg
Double KB Row	5	24kg
Double Suitcase KB Deadlift	5	40Kg

Todays workout - Resolution based

5x Double KB C&P with 24kg
30 swings with 32kg
-= repeat for 30min =-

Managed to do it 9 times in 30mins. not bad!

Anti-Estrogenic Diet

Going to do Ori Hofmekler's Anti-extrogenic diet again. Its a little less hardcore than his warrior diet. I will need to retrain myself to eat less during the day while making sure my evening (big) meal is from quality nutritional sources.

Why am I doing this?
I have been vary fatigued in the afternoon and my caffine consumption is off the charts again.

Week 1 is a liver detox. Heading to the store tonight to pick up some dandelion root and milk thistle alonf with some broccoli. I already have some wild salmon at home.

Weds Workout

Bascically RKC-rite of Passage, week 5

3 C&P ladders (3 rungs) using 16kg bell.

5 minutes of 32kg swings.

Aggravated Elbows

I have a recurring problem w/ elbow tendinitis. I was ok for about the past year, but then I foolishly decided to start rock climbing again. My muscle strength is greater than my tendon strength and I aggravated them again. Which sucks.

I thought I might try AOSX Resolution Part I today.
Double KB Press x5
Heavy Swings x30
Repeat for 30 mins and see how many sets I can do.

I was hpoing to use 24kg for the presses, but with my elbows acting pissy, I may drop down to 16kg's.

ETK Week 2 Monday

Not to shabby, worked with a24kg because I didnt want to carry both bells downstairs today.

did 7 sets of 20reps for swings.
for active rest I alternated between Jumping Jacks, running in place and mountain climbers.

Doing well with my form, i think the heavier bell makes it easier. This thurs I bump up to 30 reps per set...!

Rest day...sorta

Took today off to recuperate. I went for a killer bike ride yesterday after my session. (I picked up a nice kona mountain bike on sale. w00t!) My hams and my arse are tender!

I'll get back into the SWING of things tomorrow.
Keira did mention that there is some chatter amongst the RKC professionals about the new vo2max protocol and how it is actually making people loose form as they focus on speed.

Well, off to do some more riding...

My session w/ Keira

Wow....

My form sucks! Ok, maybe not as bad as that, but my technique has slipped. I have had 1 prior RKC lesson over 2 years ago. I regret not touching base w/ another one sooner.

Keira immediately pinned my hip snap as bad; we went back to basics.

• Swings!!!

It was amazing how little I snapped and locked my hips, knees, buttcheeks (even though I thought I was) and how much I relied on leaning back slightly while swinging (and snatching and pressing....)

I spent an hour alternating between 10 reps, a little chit-chat about form, followed by more 10 rep sets. Though I did very little volume (compared to my normal workouts) I was gassed! Full body tension is a kick in the pants.

I'm going back to basics, bringing swings back in to my routine. My vo2max work is on hold till I get this under control.

Time off

My low back was really sore during a VWC workout a few days back. I decided to hold off until I get my form figured out.

I'm off to see Keira over at dkbfitness tomorrow for a tune up. Hopefully she can sort this out for me!

Guitar Hero

Just bought myself a new toy. Guitar Hero: World Tour & the new Metallica disc for my Wii.

I think I even managed to get my wife hooked on it, which is huge because she's one of those "I don't like to play video games" type of people!

Even threw the 5 y/o on drums (beginner mode where all you have to do is hit any drum pad.)

I'm working on my 'gravel-ly' voice right now for all those cool

By far, the drums are the hardest to learn... Now I just need to think up a band name.

Heavy Kettlebell work

Decided to focus on some heavy KB work today. Priamrily High Pulls.

High Pulls (l/r) 10 reps w/ 70# (No rest)
1H Swings (l/r) 10 reps w/ 70# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

1H Swings (l) 10 reps w/ 70# (No rest)
1H Swings (r) 10 reps w/ 70# (1 min rest)

High Pulls (l/r) 6 reps w/ 53# (No rest)
High Pulls (l/r) 6 reps w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (1 min rest)

10 Snatches (l) w/ 53# (1 min rest)
10 Snatches (r) w/ 53# (1 min rest)

50' 1H overhead KB Walk (l) w/ 70# (no rest)
50' 1H overhead KB Walk (r) w/ 70# (2 min rest)

10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#
10 Slow and Controlled Sit-ups*
10 Sidebends (l/r) w/ 70#

*Slow and controlled sit-ups: Place two KB's on their side, horns facing your butt with you feet tucked up against the bell side. Perform a sit-up. It should take 4 seconds up and 4 seconds down. If you need to, engage your feet/hams against the bell to maintain this slow pace. You should really feel the burn before the 5th rep.

First IDPA Shoot today

Did my first IDPA shoot today. It was freaking cold to, like snow cold. Its April for crying out loud!

I did pretty good for a newb. Plus I was using my new XS Sights.
What I learned today was that I need to slow down. Fast Misses don't count. And more front sight focus.

Maybe I'll go blow some cash this weekend and shoot a box of bullets learning to use my new sights...Freaking ammo shortage sucks, thank you mr president.

I really like this IDPA competition. For those that don't know, its meant to simulate real world tactical pistol situations. Shooting from cover, shooting on the move, tactical reloading, etc... Unlike IPSC, IDPA limits your weapon mods. This keeps it from turning into Who has the Most Expensive Pistol wins kind of competition.

RED LETTER DAY

I did it!

I broke a significant snatch barrier today!
As you may have seen from my prev posts, I was adding 1 set every time I did the VO2 training.

Well today, after a late start I nailed 30sets! I feel fantastic.
so what was different?

For one, I ended up eating a hotdog about an hour before my workout (Company event, so I was sorta required to eat one).

Second, I think I nailed the form. I really made a whipping motion with my body when bending at the hips. The whole action was way more aggressive than before. I think this actually increased my energy efficiency (took a lot longer to get tired)

So, I think I will add a small amount of protein and carbs an hour before my meal, and I will make a point to really crank on the hipflex.

So, yay me!

New Express Sights Installed

Got my new XS Sights installed. I have not had a chance to test them out yet, but I did manage to detain 3 home invasion suspects.


These sights are supposed to be better for fast acquisition on the move. I am hoping these will help with IDPA matches.