TGU and C&P/Pullup Ladders

Started out with the "new" TGU as described by MC using the 16kg.  My understanding is this is the new RKC approved TGU and will be taught this way at the Cert.  I will let you know.

16kg TGU x 5 minutes

24kg TGU 2L/2R - wanted to try new style with heavier weight

24kg C&P Ladder 4(1,2,3,4,5)

Bodyweight Pullup Ladder 3(1,2,3,4,5)

Did pullups after every rung of the first 3 sets of C&P ladder.  My pullups have come a long way, but I am not strong enough to do 4 full ladders.

Finished with 24kg overhead walks 40 yards each arm x 2 sets.

Snatch Test Practice

Early workout today in order to clear the schedule for this afternoon's Buckeye game.

24kg Snatch 40L/37R  Stopped early on the right due to hot spot on right hand

24kg 1 arm swing 12L/12R on 1 minute x 5 sets

24kg Dead Snatch 10L/10R x 2 sets

24kg Snatch 10L/10R

The 24kg bell is feeling lighter and lighter for all of my ballistics moves.  I think I am ready to start using the 32kg for snatch workouts.   I will wait until after the cert before I start snatching the sucker.  

The dead and hang snatches have made a significant improvement in my snatch technique.  Thanks to the guidance of Faizal Enu and Aaron Friday, I added these to my workouts and have seen significant improvement in my snatching.  They really help your explosiveness and force you to tame the arc on the upward path of the kettlebell.

Tried out the Vibram 5 Fingers today.  They were sent to me by my college buddy Stix who will be heading to the Cert with me.  Very interesting shoes.  Take a bit to get used to, but by the end of my workout I felt like I was working out barefoot except my feet weren't dirty.  Planning to keep pushing for the next two weeks and then will taper for the big weekend.

Easy Grinds

Back is still feeling good 24 hours after my first ballistics workout.  I think the swings actually made things better!  Did an easy grind workout today.  Hope to pick up the pace this weekend.  Will go for 37/37 or 40/40 on the snatches.

24kg C&P 5L/5R

24kg Front squat 5L/5R

24kg Windmill 5L/5R

Bodyweight Pullups 5 reps

Did circuit 3 times through with no rest. 

First Workout

Back has been feeling better everyday.  I have been doing R-phase Z Health every day which I think has really helped.  Today was my first workout in 6 days.  I was excited all day thinking about returning to my kettlebells.  Workout was short but good:

24kg snatch 20L/20R

24kg 2-Arm Swing 20 reps on 1 minute x 12 minutes

Finished with a heart rate of 140.  My aerobic conditioning didn't suffer too much from my rest.  However, my forearms are definitely feeling it tonight.  Plan to do some easy grinds tomorrow and then hopefully pick up the pace for the weekend workouts.  Back feels good after the swings, but I will see how it feels tomorrow morning.  Only 3 weeks remain until the Cert!!!

Missing the bells

My back is feeling better today.  Did the full R-phase of Z-health yesterday and today as well as shoulder mobility work.  My discipline with Z health is not good, however, once I complete the exercises I always feel so good.  Tentatively plan to return to working out on Wednesday if all continues to go well.  It is so hard to stay away from my kettlebells.  Every time I enter my garage, there they are, lined up like soldiers.  They seem to call my name.  It is so hard to resist the temptation to crank out some snatches or swings, but I need to let my back rest.  It gets harder and harder to resist as my break increases.  I have so much extra energy, but no outlet except the chinup bar with which I have been GTG.  With bars in the basement and on the kid's swing set, there are ample opportunities for chinups throughout the day.  I sure need to work on these given the new RKC II requirements.  1 strict pullup with a 24kg kettlebell hanging from the foot.  That goal will take me a while to achieve, but at least there will be new goals to strive for.  

Return of the Back Pain

Although Thursday's workout felt great, my back tightened up by bedtime.  Not as bad as the original injury, but enough to let me know it was there.  With the upcoming Cert, I have decided to take 5-7 days off to attempt to heal from the injury.  It is a fine line between healing and deconditioning, but I need to be 100% for the Cert weekend.

Snatches

Back feeling better today.  Only managed 6 hours of sleep last night, but I needed to get back on the horse.  Started back in with the Snatch Test Prep workout:

24kg snatch 37/37

24kg 1 arm swing 13L/13R on 1 minute x 5 sets

24kg dead snatch 5L/5R x 2 sets

Called it quits.  Need to workout, but not hurt myself.  4 weeks from tonight I will be checking into the hotel in Minneapolis.