I will be back to blogging in the new year. Blog will be a new format/style.

Ken

Training

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

Henry Rollins http://www.comeinandburn.com/archive/details193.htm

This weeks training

Lots of volume and some improvements this week. Been playing around with technique and enjoying the training a lot. Must have eaten something bad yesterday and so taking today off. Apart from that everything is going great.

Mon
AM
Snatches #24 6/6 mins @ 10rpm x 2
Swings #32 20/20 x 2 , 30/30 x 1
1 arm jerks #32 2 mins @ 6rpm x 3
1/4 squats w/purple bands 50 x 3

PM
Jerks #24's 3 mins @6rpm x 3 sets
1 arm jerks #32 2 mins @ 6rpm
Swings 20/20 x 2

Tuesday
AM
Snatches 4/4 mins @ 11rpm, 2/2 mins @ 27/27 x 2
Swings #32 30/30, 20/20
1 arm jerks 4 mins @ 6rpm, 2 mins @ 6rpm
1/4 band squats 50 x 3

PM
Jerks #24's 5 mins@ 6rpm
1 arm jerks #32 2 mins @ 6 rpm x 2
Swings 20/20 x 3
1/4 band squats 100 x 3

Wed
AM
Sledge levering #16 choked x 1
#12 1/2 1 x 4
Zercher jump squats #60 sandbag 50 x 5

Thurs
AM
Snatches #16 20/20
#24 40/40 @ 6 mins, 36/40 @ 4 mins
Swings #32 20/20 x 3
1 arm jerks #32 4mins @ 6rpm x 2
1/4 band squats 100 x 3

PM
Jerks #24's 5 mins @ 6rpm, 3 mins @ 6rpm
1 arm jerks #32 2 mins @ 6rpm
Swings #32 20/20 x 2
Zercher jump squats #60 sandbag 100 x 2

Fri
AM
Snatches #16 20/20
#24 8 mins @ 12rpm, 4 mins @ 12rpm
Swings #32 30/30 x 2
1 arm jerks #32 1min @ 8rpm x 3
1/4 band squats 100 x 5

PM
Jerks #24's 3mins @ 6rpm x 3
Zercher jump squats #60 sandbag 50 x 3


Thanks for reading:)

Happy Mothers Day

My Mum. One of the strongest people I know!

This weeks training

I am happy with the progress I am making. I am not looking to increase reps at this stage just trying to learn and unlearn as much as I can. The goal is proficency in the exercises. I gotta say this is tough training but I am enjoying it a lot.

Monday
AM
Dbl Jerks 24kg 5 mins @ 8rpm
Swings w/32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 4mins @ 6rpm

Tuesday
AM
Dbl jerks 24kg 5 mins @8rpm
Swings 32kg 40 (done in two sets of 20/20)

PM
Snatch 24kg 6mins @ 12rpm
1 arm jerks 32kg 2 mins @ 6rpm

Wednesday
Sledge levering #16 (4" from end) x 1
#12 1/2 1 x 2
Tire flip #600 5 x 3

Jump stretch 1/4 squats 100 x 2

Thursday
AM
Dbl jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm
Swings 32kg x 40 (done in two sets of 20/20)

PM
Snatches 24kg 3mins @ 10rpm

Friday
AM
Dbl Jerks 24kg 5 mins @ 6rpm
2mins @ 6 rpm

Swings 32kg 20/20, 24kg 20/20, 32kg 20/20

PM
Snatches 24kg 8 mins @ 12rpm
1 arm jerks 32kg 4 mins @ 8rpm

Saturday
Dbl jerks 24kg 6mins @ 6rpm

Change in training direction

My training was not heading the way I wanted it to so I have made changes to bring it back on course. I have way too many toys to play with and my goals were not focalized.

The things I needed to change were to have specific goals, limit the tools I need to use, a balance of strength & conditioning and also to have carry over to other activities in life.

I can remember when I first started training sports competitively. Running was very simplistic and fun. No two days were the same but the movement was basically the same day to day. We mixed it up doing sprints, 400 meters and longer runs. Also hill runs were one of my favorites! The same as when I first started training with kettlebells. I really only worked with the basic movements. I felt good and definitely noticed nice carryover to ther aspects of daily life. I remeber at the time I only had a few bells.

When I was at the Fedorenko cert of course I was impressed with his abilities. WOW! The main thing that fascinates me is his carryover to other lifts(without specifically training them). I have a much better understanding of what GS is about. It will be a tough road but will suit my needs well.

Anyways blah blah blah.... here is this weeks training:

Mon:
AM Jerks #50's 25 reps @ 6 rpm
1 arm swings #70 20 x 1

PM Snatches #50 30/30 @ 10 rpm
1 arm jerks #70 9/9 x 2 @ 6rpm

Tues:
AM Jerks #50 x 24 @ 6rpm ; x 12 @ 6rpm
1 arm swings #50 x 50/50

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 10/10 @ 10rpm; x 9/9 @ 6rpm

Wed:
Squats #100 100 X 1

Thurs:
AM Jerks #50'S X 24 @ 6rpm
1 arm swings #70 20/20 x 2

PM Snatches #50 x 40/40 @ 10 rpm
1 arm jerks #70 x 12/12 @ 6rpm

Fri:
AM Jerks #50's 24 @6rpm
1 arm swings #70 20/20+20/20 (no rest)

PM Snatches #50 L50 R55 @ 10rpm - 10 mins
* at 9.30-10.00 on right side did 10 reps, first time doing 10 mins
1 arm jerks #70 12/12 @ 6 rpm

Nothing glamorous but that ain't what I'm about;)

I am still alive

Just have a lot on my plate at the moment. Training is going to take new/old direction. I will post more next week when I get a chance. Hope you are all doing well and life is good.

Updates

Had a great Kettlebell Seminar over the weekend. Tom Shook came down to help out. Much thanks to him for doing so. I always enjoy doing seminars and meeting new people. No pics as I forgot to take any!

Tom's friend Podunk came down with him and we hit a little workout after. All the usual fun and games. "Good Times"

Taking it easy this week doing mobility and little bit if this and that;) The wife is on holidays and so enjoying some extra time with her.

Might go for a run tommorow and loosen out the cobwebs.

Todays training

Sled + #45 runs forward & backward 200 feet 4 x 1

Hurdle jumps 26" x 10 33" 3 x 6

Explosive/plyo pushups 4 x 10

Catch up time

I am not going to offer any excuses but do apoligize for not being on my blog for a bit.

Updates:

LaJolla Seminar was awesome. It was a small but great group of people. Thank you to all that attended and for the positive feedback. Thanks Franz & Yoana it was great working with you both and I look forward to doing another seminar with you again. Thanks for letting me stay at your new home. Stay Tuned;)

Was in Arizona over the weekend to finish up the z-health cert. There has been a bit more talk about zhealth in various places. The way I see it: It is a great moblity system and has to be done precisely. Like all systems it is not standalone. I am looking forward to implementing the concepts into my training style.

A real highlight of the weekend was visiting Josh 'Sandman' Henkin's gym. Got to play around with the atlas stones for the first time! Great fun and so different, unique and fun. Flipped the #900 tire for 4 singles but they were not pretty;) Josh had a #1200 but I will have to think about it another time. It was great meeting Josh and his wife and they very kindly let me stay at their home. I really want to thank them for their kind hospitality. I am looking forward to working with him in the future. Stay tuned for that also. http://www.ifsstrength.com/

My training/life has been doing a lot of labor work in the garden still. Trying to find the balance between that and work doesn't leave the time or energy to 'workout'. Not really missing it that much though. It is great to be working/exercising and achieving something beyond the physical and mental. I am going to the Federenko cert in April so I will have to pull my finger out so to speak.

3 day hike

I was talking to my dad yesterday after they got back from a 3 day hike. He said it was only about 30 or 35 kilometers but it's not the distance it's the terrain. Food for thought there.

Off to LaJolla tommorow to do a Seminar with Franz & Yoanna of Revolution. It is a tough job but someones gotta do it;)

Sac Chainsaw Masacre

There is so much more involved in a tree growing than chopping one down.

Been doing more gardening. Chopped down 3 trees and it was hard work but great fun. Climbing, dragging, chopping, lifting....No reps, No sets just good hard labor intensive work:)

Tommy Kono lecture/ instruction on Olympic Lifting Part 1

Tommy Kono lecture/ instruction on Olympic Lifting Part 2

It ain't pretty but

it gets the job done. Anyway who wants to be pretty!

Rolling thunder on blocks* #100 5 x 3

TNT Band presses 3 yellow 3 x 3

Ring chins 3 x 3

*The extra foot in the range of motion feels awesome.

Todays training

Beach Boys cruising day.

Club #15 Pendulums 10 x 2
Shield cast 10 x 2

#10 sledge front levers 2 x 2

Sled drag #100 + sled Press x 10 & forward drag 100 feet
Row x 10 & back drag 100 feet

Punchbag light & short

Planks 30 secs x 2

Saturdays & today

Sat was a fun day at the park. Couple of different circuits.

Swings as warm up

#1 (3 times through)
Double KB cleans #36's x 10
1 hand Swings #50 x 5/arm
run approx 400 feet

#2 (3 times)
BW squat x 5
Jumps
cone runs
run approx 200 feet
Jumping lunges x 5/leg
Jumps
cone runs
run approx 200 feet
Push ups x 5
Jumps
cone runs
run approx 200 feet

#3 using #36 KB
Snatch x 5
jump runs same as above
Snatch x 7
jumps runs
Snatch x 9
jumps runs
snatch x 5
jumps runs
snatch x 7
jumps runs
snatch x 5
jumps runs
snatch x 5
jumps runs

#4 (2 times)
Lateral jumps x 3
Forward jumps x 3
run approx 200 feet
Med ball #60 shouldering from zercher position x 5/side

Jogged 4/6 of a mile

Power wheel approx 100 feet forward & then backwards

*Jumps were done over either a 3 foot or 2 foot hurdle

Today

Skip as warm up

Double clean KB #50's 5 x 3
Med ball push press #100 5 x 3

Plank on hands 2 mins
on elbows 2 mins

Dan John Video

Dan John' site

Todays training

Tools

Cut down a tree

Did some sandbag zercher squats, shouldering and shouldered squats. It is great being outdoors and working hard! The best!

Monday training

D/L #255 4 x 2
#385 3 x 3

weighted Chins on rings #50 2, 3 x 2

Not really sure if I am enjoying deadlifting again or not. Will see.
Bought some sand so will be making some heavier sandbags:)