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OK I didn’t ralize that has been two weeks since the last entry.

Anyway.  Training has been going well.  Just a good focus on general fitness and getting some strength back.  It seems to be going well.

The combo of kettlebell exercises, barbell stuff and bodyweight circuits seem to be agreeing with me.

While I’m improving in all areas above, it’s not as fast as if I were to pick one and concentrate solely on mode of exercise

I’m fine with that, even with us hosting the Tactical Strength Challenge at our kettlebell gym in Frisco, if I can match or come close to my last performance I’ll be OK with it.

I plan to deadlift just around 400lbs, which for not training the lift very often, I think, is pretty good.

In fact I haven’t concentrated on any of the contested lifts since my focus has been on Kettlebell Jerks and jerk technique for about the last 9 months.

After the TSC I plan on concentrating solely on body composition change.

Admittedly diet has been off lately, not so much bad choices, just not enough food is getting into my pie hole.

There are  ton of excuses I could use, but the fact is, it comes down to bad planning.  Thankfully we have plenty of Prograde Lean, the shakes come in handy when I’m short on time or have to get to the gym for a 5:30AM boot camp.  So that’s it.

I’ll make time to post more, and again get some video.

I had a good training session today.  I have found a combo that I’m hapy with for the time being.

I first hit a good joint mobility warm up doing almostthe complete Z-Health R Phase.  This felt good, it’s been a long time since I really put some good effort into joint mobility and it’s here to stay.

After this I did two 5 minutes sets of Long Cycle Clean and Jerk with 2 12kg bells.  Felt good, was very light, but wanred only concentrate on form.

Everything fell into place, only had about 2 bad reps.

Rack position was confortable, but he weight was light.  Elbows made it to my hips, so rest wasn’t an issue.  Both sets were done at a pace of 6 RPM so there was a lot of “resting” in the rack.

Looking back this was really easy, I have gone 10 minutes with this load at 8RPM with little trouble.  I’ll continue to build volume and add some sets with double 16kg in the coming weeks.

I moved onto some barbell training after this.  First Squats then deadlifts.  Not sure how long these will say, but I do need to build some strength back.  And, with the Tactical Strength Challenge right around the corner a deadlift of anything less that 400 pounds for me is pretty pathetic.  Just sayin’…

I’ll test my kettelbell Snatches tomorrow in a five minute test to see where I stand and then figure how to work on these too, since they’re an event in th TSC as well.

So, all felt good.  Now it’s time just to move forward.

I shot a video of me bending a 60D nail, I’ll get that posted tomorrow so you can see this crazy hobbie I do on the side.

Later.

So I did the training I wrote about in the last post and it went well but seemed way too easy, so I’m not sure I’ll stick with it.

I’m think a combo of barbell and Kettlebells will be best.

Not sure what it is about those silly balls of iron with handles but I can’t not train with them.

Yesterday Kori and I trained together and we did all traditional strength training moves.  It was a nice break, but felt like something was missing.

So I think a combo of what I had originally come up with and the barbell stuff is the way I’m leaning and will best coincide with my goals of putting up some serious numbers in Kettlebell Sport.

I did notice that since I had been concentrating on my Girevoy Sport training for so long with smaller loads and not a whole lot of ’strength’ work I have gotten weaker.  I’d be lying if said this didn’t bother me…it does.

So I’ll test drive a new format tomorrow and see how it goes.

Squats, deadlifts and Long Cycle Clean and Jerk.

Big movements that work the big muscle groups.

I’ll let you know how it goes tomorrow.

I know I need to get video, I’ll get that going as well.

Later

So today will start my getting back to the basics program/cycle/training, whatever you want to call it.

Since I had to travel to Wisconsin this past weekend I’m starting a day late, but no big deal.

I had my “high carb” day yesterday, from the Carb Rotation Diet so I should have plenty of energy today to get through my training despite a 15 hour drive yesterday.

Today’s training will look like this:

One arm long cycle clean and jerk

Hindu Push ups

Hindu Squats

I’ll hit the Long Cycle for 10 minutes or so.  I’m going to use a 16kg, last week after using the 20kg I was wiped out for a day or so and it affected my training the day after, so, I’ll just ramp up slowly.

Then a 15 minunte circuit of the squats and push ups.

Pretty simple, but it won’t be easy.

I follow all my workout with the Prograde Workout Post workout shake, per the Carb Rotation Diet.

Before I forget I weighed in at 171 today, I have floated around here for a few weeks now.  My goal is to hit the 155 mark and hit multiple 10 minute sets of OALCCJ with w/ the 20 or 24kg bells.

So far so good.

I had a brief chat the other day with The IronTamer David Whitley.  We talked briefly about the lack of focus I have had lately regarding my training.

Even though I train 4-6 times per week, I lacked a goal.  Thus making hard to actually get up and pick up the bells.

He go back to the basics.

So that’s what I’m going to do.  Focus on GPP and body fat reduction.

The holidays weren’t nice to me, just because I run a gym and tain people doesn’t mean I don’t like cookies.  Actually I don;t like them…I love cookies.

My parent even brought a couple cases of Spotted Cow, brewed by New Glarus Brewery back home in WI.  Good Stuff.

Anyway.

As our business slowly grows time starts to disappear faster and faster so I need to hit the high “bang for the buck” exercises.

I really like long cycle clean and jerks, either with one bell or two.

I’m choosing one bell, and will be training for time because it’s very meditative for me to get into a rhythm and just go.

I tested last night and went a full 10 minutes with one hand switch.  I used a 20kg bell and averaged a rate of 6 RPM.

I’m happy with that.  It wasn’t hard, but wasn’t easy either.  I had some technique issues toward the end while using my left hand…but it’ll fix itself with more practice.

I followed it up with some basic body weight training, Hindu push ups, pull ups and Hindu squats.

I liked it and felt like I had accomplished something, so I think this is the winner.

4-6 days of this, varying the weight and time should do me good, I can get it done in about 30 minutes giving me plenty of time to work with my clients and run our kick your ass boot camps.

I’ll be following Jayson Hunter’s Carb Rotation Diet, I like how Jayson presents it, it’s the diet we are thinking about recommending to our clients, but before I do…I need to test drive it.  I can’t tell clients do something I’m not willing to do.

Jayson says 15lbs in 30 days, so we’ll put him to the test.

I’ve got a video from the other night uploading now.  I had to shoot it with the mini-DV camera so it will take a while.  Next time I’ll  try it with the Flip Video (the coolest camera)