Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Sun Apr 26, 2020 10:21 pm

Sun., Apr. 26, 2020

Day 17 of 10,000 Swing Challenge, today featuring pullup ladders (bwt for 1-2-3). Same format as last couple times: random weights from 16kg and 20kg (for sets of 20) to 24kg to 36kg for sets of 10.

I was out on a search til 4am, so I did this on little sleep. Nevertheless, I took off like a rocket ... but only for the first 80 reps or so. After that, it was serious work.
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nafod
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Re: Back to KBs

Post by nafod » Mon Apr 27, 2020 2:14 pm

I'm getting inspired to try the KB challenge, thanks for posting!

Are you on a SAR team? I'm a ski patroller, so I only go downhill for rescues.
Don’t believe everything you think.

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Apr 28, 2020 1:29 am

nafod wrote:
Mon Apr 27, 2020 2:14 pm
Are you on a SAR team? I'm a ski patroller, so I only go downhill for rescues.
I'm still pretty newb-ish on SAR. Ski patrol sounds way more glamorous. It's the kind of thing that you could plausibly use as a frame story for a Bond film or a porn flick. Us, not so much.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Apr 28, 2020 1:40 am

Mon., Apr. 27, 2020
Yesterday PM: Rescue callout involving a very serious suitcase-carry type maneuver, side-sloping with a Stokes basket.

Today PM: Day 18 of 10,000 Swing Challenge. This was a beast after yesterday. For the first time I had to lower the weight. Mostly I used 24kg for sets of 10 and 15 and 20kg for sets of 25. No sets of 50. Today's strength move was the EI back squat, also lightened to 165#, for 3 reps x 10 sets.

The R elbow continues to be very bad, now not completely limited to the lateral side but also a tiny bit of medial (which is where I usually get it). I'm supposed to stretch my wrist, which I hate, but yesterday I tried using bands and it seems very promising.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Apr 28, 2020 9:19 pm

Tue., Apr. 28, 2020
AM: Day 19 of 10,000 Swing Program. Just chipped away at my 500 reps with the full range of weights in sets of 10 to 30. Iranian twisting pushups, 10 sets.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed Apr 29, 2020 3:31 pm

Wed., Apr. 29, 2020
yesterday PM: easy ruck for an hour

today AM: Last day (Day 20) of 10,000 Swing Challenge. Sets of 10-20 with the full mix of bells, but most of the reps were between 16kg and 24kg because of accumulated fatigue. No strength movement today.

This was a great challenge, and damn, it really was a challenge. I'll summarize the results later.

PM: 80 minute ruck, kept HR under 115
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JasonC
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Re: Back to KBs

Post by JasonC » Sat May 02, 2020 1:23 am

Fri., May 1, 2020

Results from 10,000 Swing Challenge: From Apr. 1 to May 1, I kept bodyweight the same (186.2#) and reduced bodyfat from 15.4% to 13.9%. I grew a lot in the thighs and my jeans are too tight to tie my shoes in.

Today: 45-min. ruck at MAF. I think I'll be spending the next month on mostly Maffetoney stuff.
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JasonC
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Re: Back to KBs

Post by JasonC » Sun May 03, 2020 2:19 am

Sat., May 2, 2020

100 to 120 minute ruck at MAF pace.
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JasonC
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Re: Back to KBs

Post by JasonC » Mon May 04, 2020 3:46 pm

Sun., May 3, 2020
12 hour ruck, almost always 10-15 bpm below MAF, but in one climb late in day it jumped up to +15
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motherjuggs&speed
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Re: Back to KBs

Post by motherjuggs&speed » Tue May 05, 2020 12:07 am

Doesn't count then, you have to start over.
"Hi, my name's Jason, and I'm a MAFer."
"Hi, Jason!"
"I've been doing MAF for one day."

I like your blog, btw. I look forward to reading about the next time you're lost, dehydrated, and given up for dead, only to enter Rome like Spartacus.

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Re: Back to KBs

Post by motherjuggs&speed » Tue May 05, 2020 3:01 am

JasonC wrote:
Mon May 04, 2020 3:46 pm
Sun., May 3, 2020
12 hour ruck, almost always 10-15 bpm below MAF, but in one climb late in day it jumped up to +15

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JasonC
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Re: Back to KBs

Post by JasonC » Wed May 06, 2020 12:34 am

motherjuggs&speed wrote:
Tue May 05, 2020 12:07 am
Doesn't count then, you have to start over.
"Hi, my name's Jason, and I'm a MAFer."
"Hi, Jason!"
"I've been doing MAF for one day."

I like your blog, btw. I look forward to reading about the next time you're lost, dehydrated, and given up for dead, only to enter Rome like Spartacus.
Thanks, Juggs. I have some tales of triumph over the hostile elements coming up.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed May 06, 2020 12:37 am

Tue., May 5, 2020
AM: jog/crawl/swim
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JasonC
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Re: Back to KBs

Post by JasonC » Thu May 07, 2020 5:34 am

Wed., May 6, 2020
An attempt to do The Eagle (8 non-stop rounds of kb FSQ x8 + farmer walk) with 2x20kg and only made it to four rounds. Followed with 3 sets of 10 FSQs and one of DJ's "TGU presses" on each side.
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JasonC
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Re: Back to KBs

Post by JasonC » Sun May 10, 2020 11:32 pm

Sat., May 10, 2020
Abbreviated "warmup as workout." I only swung the 16kg and 20kg, but by doing them one-handed with the strong, Dan John lat action at the top, that was puh-lenty.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue May 12, 2020 12:13 am

Mon., May 11, 2020
3-hour ruck, much of it right at (or over) my MAF number. Hard. Not fully recovered from the big 12-hour one last weekend.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed May 13, 2020 4:09 pm

Tue., May 12, 2020
20 or so minutes of a brisk circuit:
  • 16kg one-arm swings x10 <--no joke when done DJ-style
  • pushups
  • 20kg goblet squats x10
I wasn't counting but I'd say I got in 7 or 8 circuits
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JasonC
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Re: Back to KBs

Post by JasonC » Sat May 16, 2020 3:21 am

Fri., May 14, 2020
nine(?) rounds of (1A SW 20kg x10 + pushups x5 + GSQ 20kg)
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JasonC
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Re: Back to KBs

Post by JasonC » Sun May 17, 2020 1:39 pm

Sat., May 16, 2020
Hard bushwhacking for 2.5 hours
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JasonC
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Re: Back to KBs

Post by JasonC » Mon May 18, 2020 3:49 am

Sun., May 17, 2020
2-hour foot search
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JasonC
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Re: Back to KBs

Post by JasonC » Tue May 19, 2020 11:17 pm

Mon., May 18, 2020
2 mile run

Tue., May 19, 2020
AM: 100~120 minute ruck

PM: Goblet squats, 3 sets each of 20kg x10 and 40kg x10, in alternation.
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Re: Back to KBs

Post by Ripe Turd » Wed May 20, 2020 1:02 am

Are you carrying a given BW% on your rucks? How do you compare the fitness needed for your SAR foot searches and the training you're doing? Does the SAR team give you specific training instructions/standards to attain?
Hanglow Joe wrote: Why do you need a program? Showing up a 1/2 hour a day and doing what you're doing is great. Try it for 4-6 weeks, you're not going to get dick cancer by not following a program.

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JasonC
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Re: Back to KBs

Post by JasonC » Wed May 20, 2020 1:06 pm

Ripe Turd wrote:
Wed May 20, 2020 1:02 am
Are you carrying a given BW% on your rucks? How do you compare the fitness needed for your SAR foot searches and the training you're doing? Does the SAR team give you specific training instructions/standards to attain?
I ruck with 30# dry, which I chose just because it's what I use at GORUCK events. That's been adequate for SAR needs, though I'd still like a bigger aerobic base so that when there's a sudden anaerobic effort (like scrambling up a slope) I can get my breath back faster.

To be a "Type I" searcher, all you have to do is carry 20# (dry) eight miles with 500 feet of climb in 2.5 hours. Basically, anybody can do it, and anybody who's halfway gung-ho can do it in 2 hours.

I think there must be people on our team who do no strength training at all, there are no required strength standards, and there's seldom a need to be very strong because so many tasks are mechanized. Nonetheless, I've encountered surprises before that have taken to me to the limit (usually involving climbing with a load or carrying a victim), and I don't get how anybody does this stuff without being able to call on a lot of strength now and then.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed May 20, 2020 3:44 pm

Wed., May 20, 2020
AM: heavy "multi-carry" (30# rucksack, 50# bag of lead, suitcase carry 25# KB) for about 30 minutes. 5 quick sets of 5 pushups with tension.

Where 2018 was "Jason's Year of Loaded Carries" and revolutionized my training and life, this year will be the year of squats. I haven't squatted much since I stopped PL five years ago, so that's the new answer to DJ's question, "What aren't you doing?"

PM: brisk walk after dinner with Her Ladyship
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JasonC
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Re: Back to KBs

Post by JasonC » Thu May 21, 2020 2:37 pm

Thur., May 21, 2020
4 rounds of 25 goblet squats: 5 reps each of 16kg, 20kg, 24kg, 28kg, and 32kg. This went very fast, less than 20 minutes.
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