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PostPosted: Wed Dec 30, 2009 5:09 pm 
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Wife got us both spots at the Atl. HKC cert in January as a Christmas present. Dave Whitley's teaching it. Should be a good time and should learn some stuff. As such, I've shitfted my training to a free flowing HARDSTYLE!!!! sort of thing. Basically following the original RKC concept.

Laying off the rower for a while because I want to focus on the bells and I'm just flat out burnt after training up for a 10k pr a month or so ago.

Figured I'd post a log so others can see how lame I am.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


Last edited by Alfred_E._Neuman on Thu May 08, 2014 9:45 am, edited 20 times in total.

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PostPosted: Wed Dec 30, 2009 5:13 pm 
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Location: The Usual Gang of Idiots
Wed 12/16/09

Workout before lunch:
Warm-up: Joint mobility and easy swing/press/halo circuit with the 16kg

Workout:
Press: 2x24kg x 4x5 sets
alternated with
Pull-ups: 8x5 sets

Goblet Squat: 32kg x 8, 40kg x 6x5 sets

Clean: 40kg x 5x3 sets l/r

Swing: 40kg x 10 on the minute for 10 mintues


Thurs 12/17/09

Run before lunch: 20 mintues at easy tempo pace.

TGU+Windmill: 32kg x 1x 7 sets l/r

20 minutes yoga before supper

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Dec 30, 2009 5:22 pm 
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Location: The Usual Gang of Idiots
Fri 12/18/09

Workout before lunch:
warm-up: Joint mobility and easy circuit with 16kg

workout:
Pistol: BW x 5x4 sets l/r BW+8kg x 5 l/r

Renegade Row: 32kg x 5x5 sets l/r
alternated with
Ring dips: BW x 10x5sets

Snatch: 24kg x 20,15,10,5 l/r 4:51 had to rest between 10 and 5 round. Can normally do this unbroken no sweat.

Sat 12/19/09

Workout before lunch:
C&P + Front Squat: 2x24kg x 3x5 sets
alternated with
Pull-ups: BW+16kg x 3x5 sets

Walking Swings: 24kg x 100' forward, 100' lateral right, 100' forward, 100' lateral left

Mon 12/21/09

Wokrout before lunch:
Warm-up: Joint mobility and easy circiut with 16kg

Workout:
See-saw press: 2x24kg x 4x5 sets l/r
alternated with
Pull-ups: 10, 8x4sets

Goblet Squat: 32kg x 8, 40kg x 7x4sets

Swing Ladder: 40kg x 20, 32kg x 30, 24kg x 40, 16kg x 50 X 3 rounds, 1 minute rest between rounds 18:49

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Dec 30, 2009 5:36 pm 
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Location: The Usual Gang of Idiots
Tues 12/22/09

Snatch: 28kg x 5>1 l/r x 2, 10 l/r First time snatching the 28. New favorite bell.

Run: 20 mintues with the dog.

TGU: 32kg x 1x6 sets l/r

Wed 12/23/09
Warm-up with easy circuit with 16kg

Workout:
Pistol: 8kg x 5x5sets l/r

Renegade Row: 32kg x 5x5 sets l/r
alternated with
Ring Dips: BW x 12x4 sets, 10 on last set

Snatch: 24kg x 15>1 l/r Rest while my wife did her set.

20 mintues of yoga before supper. Staying with the inlaws until Saturday

Thurs 12/24/09

Workout before lunch:
TGU+Windmill: 32kg x 1x6 sets l/r

Run 20 minutes with the dog.

30 mintutes yoga before supper

Fri 12/25/09
Worked out at a park near the inlaws.

C&P: 28kg x 1+1+1x5 sets l/r
alternated with
Front Squat: 24+28kg x 5x5 sets Alternated sides with 28kg bell each set

Pull-ups: 7,6,5,4 done on cross bar of swing set. Very fat bar, grip went way before pulling strength

Snatch: 28kg x 5>1, 10, 15 l/r Still playing with 28kg snatch

Sat 12/26/09
Finally back home. Conditioning circuit before heading to the pub for beers:

TGU for warm-up: 28kg x 1, 32 kg x 1, 40 kg x 1 l/r

Circuit 5X:
H2H Swing: 24kg x 20
Jerk: 2x24kg x 10
2 Hand Swing: 24kg x 20
Push-up: 10
1 Hand Swing: 24kg x 10 l/r
Squat: 10
2 Hand Swing: 24kg x 20
Russian Twist: 16kg x 10 each side 28:58 at easy pace. Not killing it.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Dec 30, 2009 5:45 pm 
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Location: The Usual Gang of Idiots
Mon 12/28/09
Workout before lunch

Warm-up: 16kg circuit

Workout:
Pistol: BW+8k x 5x5 sets l/r

Weighted Ring Dip: BW+16kg x5x5sets
alternated with
Pull-ups: BW+16kg x 5,5,5,4,3

20 mintues yoga before supper

Tues 12/29/09

Workout before lunch:
warm-up: 16kg circuit

Workout:
Snatch circuit x 5: Sets done at the top of the minute
24kg x 15 l
24kg x 15 r
28kg x 10 l
28kg x 10 r
Was at ~ 20 rpm on snatches. First time really working with the 28 in a snatch workout.

LCCJ: 2x24kg x 5 on the minute for 5 mintues.
~ :40 to do a set.

Wed 12/30/09

Workout before lunch
Warm-up with 16kg circuit
Workout:
C&P: 28kg x 2x6 sets l/r
alternated with
Pull-ups: BW+12kg x 6x5 sets

Front Squat: 2x24kg x 7x5 sets
focused on getting deep and perfect form

Short conditioning circuit:
2X :
Squat thrust + C&J with 24kg x 10 l/r
Swing: 28kg x 20

Swing: 28kg x 50

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Dec 31, 2009 2:12 am 
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Nice training, Alfred. What kind of bells are you using?

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PostPosted: Thu Dec 31, 2009 2:50 am 
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Thanks Mickey. All my bells are DD. When I first started training with KBs, DD was the only ones you could buy here. So I just stick with them.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Dec 31, 2009 11:25 pm 
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12/31/09
Going to add in some easy DL work. PTP style. 1RM is ~335, haven't deadlifted in a while due to lack of access to a gym. Started realy light to build up some momentum. Won't ramp up to real weight until after the HKC next weekend. Goal is to get back over 400, with an eventual 2.5 BW pull.

225x5, 205x5

Easy run for recovery: 18:30 at wife's pace

20 minutes of yoga before supper

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Jan 01, 2010 8:46 pm 
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Location: The Usual Gang of Idiots
Fri 1/01/10

DL: 235x5, 210x5 Felt light. Won't be able to do a full 5 days a week of PTP right now. Will try for at least 3 days, and wave the load on a 2 forward, one back scheme until I pull 315x5. Then I may give a simple DL singles routine I got from Dave Whitley a go.

Pistol: BW+12kg x 3,3,4,3,3 l/r

Ring Dips: BW+16kg x 5x5sets
alternated with
Renegade Rows: 32kg x 6x5 sets l/r

Finished off with LCCJ: 2x24kg x 6,6,5,5,5 Sets done on the minute for 5 mintues

Will do 20 mintues of stretch/yoga before supper.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sun Jan 03, 2010 11:25 pm 
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Location: The Usual Gang of Idiots
Sat 1/02/10
Workout in afternoon. Just conditioning today.

Easy circuit with 16kg to warm-up.

Workout:
Snatch: 24kg x 20,15,10,5 l/r 4:20 Try to do this at least once a week to make sure I can pass the RKC if I want to go. It's getting pretty easy. May just start going for 5 solid minutes, then add minute when that gets easy. This will work me up to a SSST over the long haul.

Swing: 40kg x 20, 32kg x 30, 28kg x 40 No rest, and never set bells down during sets.
28kg x :30 on/:30 off for 10 mintues 18 swings per interval

Sun 1/03/10

Took the dog for about an hour walk before lunch.

20 minutes of yoga before supper.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Jan 05, 2010 12:44 am 
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Location: The Usual Gang of Idiots
Mon 1/04/09

Workout before lunch

DL: 245x5, 220x5 PTP style

KB:
Warm-up: 16kg circuit

C&P Ladders: 28kg x 5(1,2)
alternated with
Pull-ups after every ladder: 10,10,10,10,10

Goblet Squat: 40kg x 10x5 sets

1-arm LCC&J: 28kg for 5:30 Switching hands every 5 reps. Got 5 rounds without setting bell down.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Jan 05, 2010 12:59 am 
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You are going to KILL at the HKC. Probably(definitely) more prepared than most people who go to the RKC.
Great job!

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"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."


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PostPosted: Tue Jan 05, 2010 1:22 am 
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Quote:
You are going to KILL at the HKC. Probably(definitely) more prepared than most people who go to the RKC.
Great job!
Thanks. We're really hoping to open up our own place next year. I've actually been training with KBs for longer than most all of the Sr. RKCs they have now.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Jan 05, 2010 1:26 am 
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Quote:
I've actually been training with KBs for longer than most all of the Sr. RKCs they have now.
I know the feeling there. Stay away from (or better yet hide) Davids gymboss. For 3 days that damn thing went off every 20 minutes and caused us all 25 swings each time.

_________________
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."


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PostPosted: Tue Jan 05, 2010 11:51 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Tues 1/05/10
Workout before lunch

Warm-up: circuit of around the body pass, figure-8 to hold, swing, snatch with 16kg

Snatch work with the 28kg: 6>1, 16, 7>1 l/r
Just trying to get some time in with the 28. Ran into the problem of the bell being really cold and as soon as I started training and the room got hot and humid, condensation collected on the handle. Made for grip being my limiter.

Run: 20 minutes easy with the dog.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


Last edited by Alfred_E._Neuman on Wed Jan 06, 2010 4:31 pm, edited 1 time in total.

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PostPosted: Wed Jan 06, 2010 4:30 pm 
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Location: The Usual Gang of Idiots
Wed 1/06/10

Workout before lunch

Warm-up with 16kg circuit
DL: 235x5, 210x5

Strength circuit x 5 rounds
Pistol: BW+12kg x 4 l/r
Ring Dips: BW+16kg x 6,6,6,7,7
Renegade Rows: 32kg x 6 l/r x 5 sets
Done at a slow pace, focusing on strenght and not a conditioning circuit. Took maybe 25 mintues total

LCC&J: 2x24kg on the minute: 6,6,6,4,6,3 Wanted to get 6 every round, but was pretty tired. Not sure whether I'll keep this in or just go with the 1-arm LC. I felt like I got a much better conditioning workout when I went 1-arm LC with the 28kg. I could go for over 5 minutes without setting the bell down. This was closer to strength work than conditioning.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Jan 08, 2010 12:34 am 
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Location: The Usual Gang of Idiots
Thurs1/07/09
Workout before lunch

Warm-up with 16kg circuit

Workout:
Snatch: On the minute alternating hands each minute- 24kg x 15 l, 15 r for 10 minutes = 150 reps
Continued to 20 mintues with 10 l, 10 r for 10 minutes = 100 reps
250 total reps in 20 minutes. Grip forced me to go down from 15 reps every minute. 10 was too low, should have gone to 12.

H2H swing: 28kg x 60

TGU: 32kg x 3,2,1 l/r

20 minutes of yoga before supper

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Jan 09, 2010 12:41 am 
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Location: The Usual Gang of Idiots
Fri 1/08/10
Workout before lunch
Warm-up with 16kg circuit
Workout:
DL: 245x5, 220x5

C&P Ladders: 28kg x 3(1,2,3) 2(1,2) l/r
alternated with
Pull-ups: Resisted with mini JS band x 3(1,2,3) 2(1,2)

Front Squat: 24+289kg x 5 x 6 sets alternating sides every set

1-arm LCC&J: 28kg x 6 minutes switching hands every 5 reps. Got 6 full sets l/r

Looping a JS band around a KB or DB to anchor it and then over my neck is my favorite way to add resistance to pull-ups. Works the lock out where I have the most trouble when I add weight.
Really liking the 1-arm LC. I can keep it up for a long time at a good pace, and the conditioning is top notch. I'll go up to the 32 when I can go 10 sets in 10 minutes.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon Jan 11, 2010 3:49 pm 
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Location: The Usual Gang of Idiots
Sat 1/09/10
Planned complete rest day to be fresh for the HKC tomorrow. Got called in to work because one of the guys couldn't make it due to snow. Sucked.

Sun 1/10/10
HKC in Atlanta with Dave Whitley.

Lots of good info on the RKC school of KB-do. Some really good drills/stretches to get people free up the hip flexors and open their hips better.

Not a hard day, but a long day and a good bit of accumulating fatigue.

Mon 1/11/10
Joint mobility straight out of bed.

Workout before lunch:
DL: 255x5 230x5 DLs still feeling strong. Hoping to ramp up to at least 315x5 before this cycle peters out.

Ring Dip: BW+45# x 5,5,5,5,5
alternated with
Pull-ups: BW+45# x 4,3,3,33 Added 5 BW after the last 3 sets

Pistols: BW+12kg x 4 l/r, BW+16kg x 3,1,1 l/r Pistols were hard today. Legs are pretty fried from yesterday. Decided to not push any lower body work at all today.

Swing: 24kg x 40 easy finisher

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Jan 12, 2010 3:38 pm 
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Location: The Usual Gang of Idiots
Tues 1/12/10

Workout before lunch

Warm-up with 16kg circuit for ~4 mintues of solid bell movement

Workout:
Snatch: 28kg x 7>1 l/r rest then: 5 l/r x 5 sets continuous

TGU 32kg x 5 sigles l/r

REALLY tired today. 9 hours of constant moving on Sunday catching up to me. Took it easy as soon as I realised how pathetic I felt.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


Last edited by Alfred_E._Neuman on Wed Jan 13, 2010 4:50 pm, edited 1 time in total.

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PostPosted: Tue Jan 12, 2010 3:45 pm 
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I've been to quite a few fitness/S&C certs. Some great, others worthless. All of them have a few things in common. They all have the one true knowledges on how to exercise. And their methods are so precise as to necessitate the need for a guru to explain the nuances of every single minute detail of every minute portion of every movement. No way can a lay person ever hope to gain an understanding of the implement/movement/program/philosophy without the guidance of the guru.

I've also been around long enough to have figured out some shit on my own and by just hanging around with people who know WTF they're doing. So I've distilled all the S&C/fitness knowledges you ever need into 6 easy lessons:

1- train your movement and mobility

2- pick up something heavy off of the ground, and maybe squat it

3- press something heavy overhead

4- do pull-ups

5- do some conditioning

6- don't eat like a fucking idiot

That's pretty much it.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Jan 12, 2010 6:36 pm 
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Quote:
I've also been around long enough to have figured out some shit on my own and by just hanging around with people who know WTF they're doing. So I've distilled all the S&C/fitness knowledges you ever need into 6 easy lessons:

1- train your movement and mobility

2- pick up something heavy off of the ground, and maybe squat it

3- press something heavy overhead

4- do pull-ups

5- do some conditioning

6- don't eat like a fucking idiot
Nice list.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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PostPosted: Wed Jan 13, 2010 4:45 pm 
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Quote:
Nice list.
Thanks. I'm beginning to think it's just that simple. The problem is convincing the general public that it's that simple and that they don't need some training ADD program that throws 5 million different things at them so they'll feel like they got a good workout just because they fall over exhausted at the end.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Jan 13, 2010 4:49 pm 
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Location: The Usual Gang of Idiots
Wed 1/13/10
Joint mobility after waking up

Workout before lunch:
DL: 245x5, 220x5

C&P Ladders: 28kg x 4(1,2,3) l/r
alternated with
BW Pull-ups: 4(2,4,6)

Front Squat: 24+28kg x 6x5 sets alternated sides every set

1-arm LCC&J: 28kg switching hands every 5 reps. 7 full rounds l/r in 6:45 Still liking this for conditioning. Jacks the HR about as well as anything I know.

Swings: 28kg x 20 for cool-down

First time I've felt good since Sunday. A lot of sleep and some big eating have me feeling recovered finally. Never thougt it would drag me down like it did to spend a day at a cert.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Thu Jan 14, 2010 4:05 pm 
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Location: The Usual Gang of Idiots
Thurs 1/14/10
JM as soon as I woke up

Workout before lunch:
warm-up with 16kg circuit

TGU: 32kg x 5 singles l/r

Snatch: 24kg x 25,20,15,10,5,5,5+5 l/r 80% effort. Under 10:00. Got 25>15 without setting the bell down. Then my grip made me break it up. Wanted to go 25>5 without setting it down. That's doable pretty soon. Totally gassed at the end. If I was doing a full-on SSST I would have switched at 10 to 15 reps per arm from the beginning to save the grip.

Swing Ladder: 32kg, 28kg, 24kg 10 minutes of :35 on/:25 off Getting about 22 reps per :35 interval

Will do 20 minutes of yoga before supper

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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