Friday, July 28, 2006

kettlebell bottom up press

Unexpected PR!

Thursday & Fridays training


Joint mobility

Halos #36 6 x 2 sets

Windmill #60 2 x 2 sets

Clubs #1's circles to rear x 50 both ways

Shoulders were feeling very fatigued from yesterday.




Tempo runs approx 75 meters
10 times through with med ball slams x 20 or push ups x 20 after each run

This is the first time I have tried the tempo runs. I got the idea from my friend Franz of RevolutionLaJolla Thanks Franz.

After did a double bottom up press for a big PR (vid in above post)

Wednesday, July 26, 2006

Training update


Joint mobility

Rolling thunder (extended range)
#105; #115; #125 3 x 3 sets (except #125 2 reps on last #125)

BU presses #40 3 x 2 sets
# 50 3 x 2 sets

Ab band curls Blue x 30 reps


Joint mobility

Clubbell #15
pendulum 5 x 3 sets
shield casts 5 x 3 sets
Swipe w/press 5 x 3 sets


Joint mobility

BU press #50
1,2,3,4,5right 4 + 1 left
= 65 reps/arm PR


Extensor work 10 x 5 sets

Sunday, July 23, 2006

Pavel's blog

Here is a recent post from Pavel's blog featuring yours truly:
A crisper and more powerful swing

The RKC system of kettlebell training is known for its subtle martial arts techniques for amplifying power: power breathing, rooting, etc.
Com. Ken Black, RKC has another internal strength technique your kettlebell swing technique:
“Let us take the focus away from the hips for the moment. With your feet shoulder width apart stand with your legs straight so that they are locked. Now imagine the focal point being your knee. From the knee down press into the ground and from the knee up pull your thighs up. Contract your glutes so that the legs and core are solid and you have a strong connection through you feet to the ground. Make sure that your eyes are forward at all times.
“Remember the feeling of this action. Next do it in motion imitating a swing without a kettlebell. Start by doing it slowly and build up the speed till you are doing it at the same pace as your swing. Now go back to your swings and replicate this imagery for a more powerful swing.”

Saturday, July 22, 2006

Ain't no excuse

I have a cold but not that bad. Still no reason not to train! You will always find a reason not to train. I hate not being able to train but at the same time it is hard to listen to your body and not push it too far. It is a fine line for me sometimes. Anyways.....

Joint mobility & dislocates
Halos #30 6 x 2 sets
Bott. up press #30 5 reps

Rolling thunder # 103 3 x 3

BU press #50 3 x 3
Ring dips BW 3 x 3

BU clean #70 3, 2, 1

Workout at park (with Pete & Bob)

Dips 5 x 3 sets
Push presses with #40 1,2,4,8,16,36,16,8,4,2,1

Thursday, July 20, 2006

Back from Japan

Well I am back for Japan. Had a very good time.

Trained a little kb's with a guy from Tokyo. He said he will be going to RKC next year so he will be the first RKC in Japan.

Training was all bodyweight and band work. Nothing fancy. Some gripper work also.

Wednesday, July 05, 2006

Training update

Training lately has been bottoms up presses with the kettlebells, band work, blobs, chins, grippers, and other stuff. I trained with Joe Sarti last week also which was awesome. Made some real nice attempts at one arm wheel rollouts!
Also got to meet Mark Reifkind from the bay area at a powerlifting meet. Here is a couple of vids of his training protege:

Good fun all round. Next ten days I won't have computer access so the training will be updated when I get back. Be well and look forward to catching up with you then.

Joe Sarti doing alt snatches

Me, Pete & Rif

Tuesday, July 04, 2006

Hope you all have a great day. Here is a video from last year of me sots pressing the #70 kettlebells.

Great help from the training partner:)

Sunday, July 02, 2006

Lazy Sunday

Lazy Sunday training:)

Sacramento newest Certified kettlebell instructor Pete Diaz dropped by for a quick workout today. I have known Pete for quite some time now. He is very easy going and strong guy. He is not the type of person to do things by halves! Anyways here is the training that went down and a couple of pics:
Softball deadlifts:
#38 x 1
#48 x 1
#58 x 0
#58 x 4
Rolling thunder
#83 x 5
#108 x 3

Med ball Push presses
#150 x 1, 2

Pete jerking the beast

#115 on the rolling thunder

Saturday, July 01, 2006

Join the party

I took this pic after today's workout. I thought it was cool but the wife wasn't really feeling it;)


Went for a run with the better half about 2 miles . I bought some of those nike free and they are really good.

Clubbells #15
pendulum 10 x 2 sets
shield cast 10 x 2 sets
swipe w/press 10 x 2 sets

PM did some hand health and grip work


Made a new toy for lower arm fun. Played around with it and called it a day.


Joint mobility, dislocates and halos

Band presses (3 yellow) 3, 4, 5, 3, 4, 3
Chins on rings w/#36 3, 4, 5, 3, 4, 3

Practiced bottom up cleans

Man maker snatches w/ #50 kettlebell & 490' runs

5, run, 10, run, 15, run, 20, run, 5, run, 10, run, 15, run, 5, run, 10, run, 5 = 100 snatches/arm
Total time 21:49 Result:

Will do some hand work later on today.

Don't Just Do It

If you are laying on your back bench pressing thinking "What am I going to do for dinner", "How do I look" or anything to that effect, then you are "Just doing it". If the weight is that light or the exercise is that easy, do you really think you are going to achieve any real benefit from it?

I don't know about you but if you are at work and thinking about dinner or how you look you will be much less productive than if you focus on the task at hand. It is very easy to just go with the flow and let your mind drift off while you are training.

I always talk about hamster fitness at my workshops and classes. Now I don't have anything against hamsters and I believe they truly are fit little critters but they just run on the wheel to nowhere. Next time you drift away whether it be on the treadmill or pressing your dumbells think and get a feel of what you are doing. Don't be a hamster.

Using your mind to focus your power and energy is a very powerful tool that you can use. So don't just do it, feel and think it. Most of all enjoy the reward that you have done your best and put your heart, mind and soul into the workout. The distinction between fitness, health and life I believe is closer than most people think.