I encourage all my clients to keep a journal...training journal, food journal, journal journal... I do so myself, of course. Mostly to reflect on my past training/eating/life experiences and to inspire future training/eating/life plans. There are some things I have my clients reveal to me in their journal(s), but many things I do not want to see... and tell them so when I task them. This allows them to be as revealing as the wish because no one is going to see it but them.
Journals are scary, at least for me. Sometimes I cringe before, during, or after I read something I wrote last week, month, year, or five-plus years ago. But it's a reflection of who I was and who I continue to become.
I was reviewing my training from 2004 and comparing to the follow years. My, how things change. Here are some highlights for you. "crunches" "kickbacks" and "calf raises" oh my...ahhahaha, good times. Enjoy!
18 Oct. 2004 (stuck in the Body for Life days) :p
Squat
repsxweight
12x bar
10x10s
8x 15s
6x25s
12x15s
leg extension
6x60
6x35
St. leg deadlift
12xbar
10x20s
8x20s
6x25s
12x10s
leg curl
12x50
Standing calve
12x15
12x15
12x15
crunches
3x12xbw
20 Oct. 2004
flat db press
repsxweight
12x15
10x15
8x20
6x25
12x20
pecdec
12x30s
pulldn (reps):
12/10/8/6/6/12
overhead press (reps only)
12/10/8/6/12
preacher curl (reps)
12/10/8/6/12
conc. curl (reps)
12
kickback (reps)
12
lat. raise (reps)
12/10/8/6/12
rev. flye (reps)
12
3 Nov. 2004
lunge
repsxweight
12x10s
10x15s
8x20s
6x25s
12x15s
deadlift
12xbar
10x10s
8x20s
6x30s
12x20s
leg press
12xsled
10x45s
8x70s
6x90s
12x70s
leg ext.
12x30
6x10 rt.
10x10 left
stand. calve
3x12x15
lat raise
12x5s
12x5s
12x7.5s
rev. flye
12x2.5s
12x5s
12x2.5s
4 Nov. 2004
flat db press
repsxweight
12x15s
10x20s
8x25s
6x30s
12x25s
push up
12xbw
db rows
12x15s
10x20s
8x25s
6x30s
12x25s
db bent row
12x25s
st. bar pushdn.
12x30
10x35
8x40
6x42.5
12x30
kickback
12x5s
ez bar curl
12x2.5s
10x5s
8x10s
5x12.5s
12x7.5s
hammer curl
12x12.5s
18 Oct. 2005 (Enter the Kettlebell...and I don't mean the book or dvd)
Super joints
1 pull up
Snatch ladder with 12 kg kb:
5/10/15
4/8/12
3/6/9
2/4/6
1/2/3
25 Dec. 2005 (oooh, a Christmas workout)
1000m row x 5 min.
With 2 12kg KBs:
Bear crawl 25 ft.
Walking lunge 5 R/L
Bear crawl to push up 20 ft.
Clean/squat/press 5/5/5 R/L
Walking lunge 5 R/L
1 leg 1 KB st. leg deadlift 5 R/L
Snatch 5 R/L
Dead start snatch 5 R/L
Bear crawl to clean 5
100 swings
5/4/3/2/1 get up sit up (8kg)
1 Nov. 2006
Naked Warrior: (aka my "nail in the coffin" workshop)
JM
10 min. pull-up ladder:
up to 3 reps.
Maxwell WO:
3 pistols R/L
3 OAPU (asst.) R/L
3 pull-ups
5 minutes w/o break
misc. BW drills
12 Nov. 2006: Sunday
JM
ROP Variety Day: GTG
5x3-12kg pistols R/L
5x1-12kg pull-up
5x1-24kg clean
5x3-16kg MP R/L
2 Feb 2007:
SS:
3x5-16kg see-saw press
5x5-BW (dead-hang) Pull Ups
SS:
3x8/8-(20)16kg Kickstand Lunges
3x5-BW Hanging Knee Raises
3x5-16kg Double Cleans
Feb 2007:
SS:
5x5/5-16kg C&P
5x5-BW pull-ups
SS:
3x8/8-(2)20kg Kickstand Lunges
Dragon Flag practice
3x5/5-16kg dbl. cleans
24 Oct 2008
DL:
1x177lb 2min rest
1x189lb 2' rest
1x199lb 2' rest
2x209lb 2'rests
19 Jan 2009
5x10-24kg swing
5x3-leg raise
then GTG both drills
4 Aug 2009
VO2 Boost set #6: 16kg
5x15/15-45s rest
5x30/30-2min rest
*did7/7/7/7 last 2 30s sets
prevent L ring & pinkie callus tears
3mi run
31 August 2009
28 August 2009
Venice Workshops, 10 & 14 Sept
TAKE YOUR TRAINING TO THE NEXT LEVEL!
SEPTEMBER 10th and 14th
Venice H.S. Athletic Training Room
2490 Walgrove Avenue
Los Angeles, CA 90066
2490 Walgrove Avenue
Los Angeles, CA 90066
Sept. 10, 6-9pm: SESSION 1
Introduction to Z-Health™, the Swing, TGU, the Clean, the Military Press and
a guest appearance from Senior RKC Instructor Doug Nepodal
($100)
Sept. 14, 6-9pm: SESSION 2
Sept. 14, 6-9pm: SESSION 2
A deeper understanding of Z-Health™, the SAID Principle, Front Squat, Snatch and
a review of all 6 RKC Kettlebell Drills
($100)
* $150 FOR BOTH SESSIONS PLUS
* $150 FOR BOTH SESSIONS PLUS
A FREE COPY OF “THE STRENGTH BY SARA” DVD !!!!
TO SIGN UP OR FOR MORE DETAILS CONTACT:
KIRSTEN Farrell, RKC at kirfarrell@aol.com
or
Sara Cheatham, Sr RKc at SaraCheatham@hotmail.com
We are limiting this to a very small group of participants … DO NOT miss out!
26 August 2009
Assisting at the RKC? What you should know:
1) If you want to re-cert, then be ready to pass the snatch test.
PS. Given the opportunity, you should always choose to re-cert.
2) You will be critiqued on the basic six RKC drills
(more than likely all the assistants will line up and perform the drills at once and together):
-Swing, Clean, Press, FS (Front Squat), Snatch, High-bridge Get-up.
-Be prepared to do all of them as doubles (with a bell in each hand) except for the get-up & snatch, of course.
-Be prepared to do the get-up on each side with a VERY high bridge
3) There are no hard and fast guidelines for being an assistant.
-Your duties are dependant on your Team Leader's style.
-Have sunscreen, water, the chalk bag, and be hands-on with the attendees.
-Know what your group's special duty of the day is (group meaning your TL and their assistants). Usually a group is in charge or trash detail one day, the pull-up bar another day, and sound system stuff another.
-Have someone in mind to volunteer as a "victim" as you go through the practice drills.
Say you're practicing the lying hip bridge on the swing and you notice someone in your group is having a hard time getting that full extension. Pavel will ask, "is there anyone having a hard time getting their hips high" or something of the like. That's your cue to tap your student on the shoulder, raise your hand to get Pavel's attention, and have them run to the center. Be looking for flawed technique during the intermittent practices and mentally choose someone to volunteer.
-Think back to your RKC and what you liked (or would have liked more out) of the assistant or even TL in your group and do that.
-You will have debriefs with Pavel. This includes the TLs and assistants.
Take notes of what you like and don't like about the goings-on of the day. It can be everything from flow of drills to disruptive groups, to how you're set-up in the field, etc.
Pavel, John, and Dennis want to know these things so they can a) keep things the same b) change things c) make modifications where and when necessary.
Do not be afraid to speak up. As long as you present your peace in an objective manner, it will be taken seriously. Do not NOT say something because you think you will hurt someones feelings. Their reaction is out of self-preservation and has nothing really to do with you.
Remember we are an organic system and we only get better by knowing what we can improve upon.
-Do not get silly drunk in the evenings. This also not favorable.
-Dennis has probably already told you what to wear.
Try wearing a black shirt and olive or tan (khaki) pants. This looks most uniform. Also be conservative with the other things your choose to wear while assisting. Bright colors will not get you the attention you want. If you choose to wear a hat, scarf, or whatever, make it black. And limit your jewelry.
PS. Given the opportunity, you should always choose to re-cert.
2) You will be critiqued on the basic six RKC drills
(more than likely all the assistants will line up and perform the drills at once and together):
-Swing, Clean, Press, FS (Front Squat), Snatch, High-bridge Get-up.
-Be prepared to do all of them as doubles (with a bell in each hand) except for the get-up & snatch, of course.
-Be prepared to do the get-up on each side with a VERY high bridge
3) There are no hard and fast guidelines for being an assistant.
-Your duties are dependant on your Team Leader's style.
-Have sunscreen, water, the chalk bag, and be hands-on with the attendees.
-Know what your group's special duty of the day is (group meaning your TL and their assistants). Usually a group is in charge or trash detail one day, the pull-up bar another day, and sound system stuff another.
-Have someone in mind to volunteer as a "victim" as you go through the practice drills.
Say you're practicing the lying hip bridge on the swing and you notice someone in your group is having a hard time getting that full extension. Pavel will ask, "is there anyone having a hard time getting their hips high" or something of the like. That's your cue to tap your student on the shoulder, raise your hand to get Pavel's attention, and have them run to the center. Be looking for flawed technique during the intermittent practices and mentally choose someone to volunteer.
-Think back to your RKC and what you liked (or would have liked more out) of the assistant or even TL in your group and do that.
-You will have debriefs with Pavel. This includes the TLs and assistants.
Take notes of what you like and don't like about the goings-on of the day. It can be everything from flow of drills to disruptive groups, to how you're set-up in the field, etc.
Pavel, John, and Dennis want to know these things so they can a) keep things the same b) change things c) make modifications where and when necessary.
Do not be afraid to speak up. As long as you present your peace in an objective manner, it will be taken seriously. Do not NOT say something because you think you will hurt someones feelings. Their reaction is out of self-preservation and has nothing really to do with you.
Remember we are an organic system and we only get better by knowing what we can improve upon.
-Do not get silly drunk in the evenings. This also not favorable.
-Dennis has probably already told you what to wear.
Try wearing a black shirt and olive or tan (khaki) pants. This looks most uniform. Also be conservative with the other things your choose to wear while assisting. Bright colors will not get you the attention you want. If you choose to wear a hat, scarf, or whatever, make it black. And limit your jewelry.
17 August 2009
Get Strength by Sara IN PRINT today!
From the Dragon Door Forum: "I highly recommend Strength by Sara! It's like Zachariah Salazar always tells people, Z-Health is an excellent system, but it gets very specific to the individual and their chosen sport. So Sara has applied the template to kettlebell practice and taken the guesswork out! It gives you detailed instruction of the kettlebell drills and quick-fixes for your issues. It's brilliant in its simplicity. It's made such an impact on my methods when I teach my team how to use kettlebells."
Strength by Sara:
How to perfect hardstyle kettlebell principles
using Z-Health concepts
Hardcopy Now Available!!!
This 45-page book is the perfect compliment to the Strength by Sara dvd, is a virtual transcript to the dvd, or simply a quick-reference guide for your kettlebell training!
Experience detailed "How To" beginner & intermediate kettlebell drills
Illustrated with more than 75 professional photos:
The Swing Proper
Single-Arm Swing
Alternating Hands Swing
Alternating Feet Swings
Swing/Flip/Swing
Clean Proper
Ball-catch Clean
Military Press
Ball-Catch Press
One-Leg Deadlift
Two-Leg Deadlift
High -Bridge Get-up
Overhead-Squat Style Get-up
No-Hands Lunge Style Get-up
No-Hands Overhead squat Style Get-up
Additional Detailed Notes on all the above drills
Common Errors in Kettlebell Drill execution
"Quick Fixes" for each error
Drills to Optimize the Swing, Clean, Press, & Deadlift
Supine knee-to-armpit resistance
Supine Hip Extension bridge
Face-the-Wall Squat
Using the Wall to perfect Cleans
Overhead Holds
Kettlebell carry variations
Understanding Bone Rhythm
Additional Simple Supplemental kettlebell drills:
Crush Curl
Crush Row
Hot Potato
Halo
Bonus Section:
Five Steps to Training Success
*each book is numbered and personally signed by Sara Cheatham M.S., Sr. RKC, Level IV Z Coach
Use the Paypal button at top right
or
send a check payable to: Red Star Athletics
send a check payable to: Red Star Athletics
to get your hands on YOUR copy TODAY!
*Z-Health is a Registered Trademark and is not affiliated with Red Star Athletics.
14 August 2009
Proprioception & physical appearance
Proprioception is the brain’s ability to know where the body is in space and time without keeping constant conscious awareness of it and the world around it (a precognitive act that takes place in the primitive part of your brain). Various receptors throughout the body (mechano-, noci-, baro-, chemo., etc.,) provide constant feedback and feed forward (with highest concentration in joint abundant areas such as the feet, hands, spine, and skull). Proprioception is for an individual what an actor wearing a motion sensory suit is to generating 3-D computer images for a movie; it provides a map of the individual’s body.
Proprioception and resulting movement issues-
Chronic pain and injury are a result of a “fuzzy” portion of the proprioceptive map. Furthermore, as mechanoreceptors decrease, nociceptors increase. Nociceptors transmit noxious stimuli, such as (but not limited to) pain, to the brain. Repetitively twisting and spraining an ankle in the same (physiological) spot is an indication of high nociceptors, low mechanoreceptors, and translates to poor proprioception.
Operating with poor proprioception and under a constant influence of threat from foot and ankle pain leads to an individual’s subconscious constantly being on guard to protect against injury. If the brain is consumed by protecting against injury it cannot perform optimally in the autonomous task of walking, none-the-less the stress of lifting and moving under heavy training loads.
Proprioception and body composition change-
A better understanding of proprioception lends its obvious conclusions to improved body composition: A more accurate map better receives mechanoreception, therefore physical improvement is a result of a clear proprioceptive map... More and better feedback to the brain from the entire system, improves the brain’s message relaying ability and agility. With a better understanding (and with less stress-signaling), precognitivly, of what is necessary for survival, the body is free to give-up what is unnecessary ( your belly donut and/or saddlebags).
Proprioception is a survival based concept that can be enhanced or inhibited by shoes and training surface. Because the feet have large numbers of receptors, they significantly influence proprioception. When stiff, thick-soled, highly cushioned, tight laced shoes are worn, even for a short period of time, the proprioceptive map becomes blurred making the individual vulnerable and unstable. The best shoe choice is one that most closely mimics the natural reaction of a barefoot. Decreased mechanoreceptors in the feet from “stable,” “motion controlled,” or “cushioned” shoes is like removing sensors from an actor’s motion sensory suit; There is no feed to or from the feet, and ultimately to where the body connects with the earth.
Proprioception & performance enhancement-
It has become popular to cross-train on equipment such as elliptical trainers and treadmills to improve the cardiovascular system. However, this provokes more risk than benefit. Our systems are hard-wired to function in a world that our posterior chain works against (Newton’s Law) and moves past as we progress across terrain.
Treadmills, elliptical trainers and the like, skew the proprioceptive map by confusing the nervous system. Because the terrain moves under us, yet stays stationary around us, the brain misfires (or does not fire at all) the true movers of locomotion that make up the posterior chain. The carry-over to the real world is a confused brain working with an underdeveloped posterior chain, which consequently leads to increased weakness, injury, and chronic pain.
The bottom line: Neural tone, the clarity of an individual’s body map, increases through true proprioceptive enhancement, translating ultimately to healthier muscular tone. This correlates to improved performance and physique with reduced injury, pain, and immobility. Training or cross-training indoors on stationary devices with cushiony, stiff-soled shoes should be discouraged in the effort to expedite training results and goals. Instead, training outdoors in mobile, thin soled shoes, or barefoot as much as possible will enhance neural and muscular tone, respectively.
The result: A clearer proprioceptive map via joint mobility (because joint mobility increases movement receptors/mechanoreceptors) results in quicker physical changes, less injury and pain, and training longevity
Proprioception and resulting movement issues-
Chronic pain and injury are a result of a “fuzzy” portion of the proprioceptive map. Furthermore, as mechanoreceptors decrease, nociceptors increase. Nociceptors transmit noxious stimuli, such as (but not limited to) pain, to the brain. Repetitively twisting and spraining an ankle in the same (physiological) spot is an indication of high nociceptors, low mechanoreceptors, and translates to poor proprioception.
Operating with poor proprioception and under a constant influence of threat from foot and ankle pain leads to an individual’s subconscious constantly being on guard to protect against injury. If the brain is consumed by protecting against injury it cannot perform optimally in the autonomous task of walking, none-the-less the stress of lifting and moving under heavy training loads.
Proprioception and body composition change-
A better understanding of proprioception lends its obvious conclusions to improved body composition: A more accurate map better receives mechanoreception, therefore physical improvement is a result of a clear proprioceptive map... More and better feedback to the brain from the entire system, improves the brain’s message relaying ability and agility. With a better understanding (and with less stress-signaling), precognitivly, of what is necessary for survival, the body is free to give-up what is unnecessary ( your belly donut and/or saddlebags).
Proprioception is a survival based concept that can be enhanced or inhibited by shoes and training surface. Because the feet have large numbers of receptors, they significantly influence proprioception. When stiff, thick-soled, highly cushioned, tight laced shoes are worn, even for a short period of time, the proprioceptive map becomes blurred making the individual vulnerable and unstable. The best shoe choice is one that most closely mimics the natural reaction of a barefoot. Decreased mechanoreceptors in the feet from “stable,” “motion controlled,” or “cushioned” shoes is like removing sensors from an actor’s motion sensory suit; There is no feed to or from the feet, and ultimately to where the body connects with the earth.
Proprioception & performance enhancement-
It has become popular to cross-train on equipment such as elliptical trainers and treadmills to improve the cardiovascular system. However, this provokes more risk than benefit. Our systems are hard-wired to function in a world that our posterior chain works against (Newton’s Law) and moves past as we progress across terrain.
Treadmills, elliptical trainers and the like, skew the proprioceptive map by confusing the nervous system. Because the terrain moves under us, yet stays stationary around us, the brain misfires (or does not fire at all) the true movers of locomotion that make up the posterior chain. The carry-over to the real world is a confused brain working with an underdeveloped posterior chain, which consequently leads to increased weakness, injury, and chronic pain.
The bottom line: Neural tone, the clarity of an individual’s body map, increases through true proprioceptive enhancement, translating ultimately to healthier muscular tone. This correlates to improved performance and physique with reduced injury, pain, and immobility. Training or cross-training indoors on stationary devices with cushiony, stiff-soled shoes should be discouraged in the effort to expedite training results and goals. Instead, training outdoors in mobile, thin soled shoes, or barefoot as much as possible will enhance neural and muscular tone, respectively.
The result: A clearer proprioceptive map via joint mobility (because joint mobility increases movement receptors/mechanoreceptors) results in quicker physical changes, less injury and pain, and training longevity
13 August 2009
Red Star "Tour" Schedule
10 Sept: Venice, CA
What: Neurophysiology Concepts
Z-Health Joint Mobility Overview
RKC Basics
Putting it all together
Guest Presenter: Sr. RKC Doug Nepodal
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours
14 Sept: Venice, CA
What: Neurophysiology Concepts (re-cap & continued)
Z-Health Joint Mobility Overview
RKC Basics (re-cap & continued)
Putting it all together
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours
3 Oct: Brea, CA
What: Neurophysiology Concepts
Z-Health Joint Mobility
Marketing yourself as an RKC*
Business and Web Design*
*Guest Presenter: Marcus Martinez, RKC
Contact: Marcus@mbodystrength.com
Time: Not yet determined
7 Nov: Gainesville, FL
What: Neurophysiology Concepts
Z-Health Joint Mobility Overview
RKC Basics Overview
RKC Bent Press, Windmill, & Pistol
Guest Presenter: Jennifer Bryan
Contact: Jennifer urgayle@gmail.com
Time: 8 hours
In the Works for 2010
Jan.: Atlanta, GA
Contact: Delaine Ross RKC II Delaine@gymcondition.com
Feb.: Philly, PA
Contact: Phil Scarito RKC II, CK-FMS Phil@DV8Fitness.com
Feb.: Oklahoma City, OK
Contact: Dustin Rippetoe RKC II Dustin@wayofstrength.com
March: Medina, OH
Contact: Amy Dudley, RKC dudley1@zoominternet.com
*Z-Health is a registered trademark and is in not affiliated with Red Star Athletics (TM).
What: Neurophysiology Concepts
Z-Health Joint Mobility Overview
RKC Basics
Putting it all together
Guest Presenter: Sr. RKC Doug Nepodal
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours
14 Sept: Venice, CA
What: Neurophysiology Concepts (re-cap & continued)
Z-Health Joint Mobility Overview
RKC Basics (re-cap & continued)
Putting it all together
Contact: Kirsten Farrell kirstenfarrell@gmail.com
Time: 3 hours
3 Oct: Brea, CA
What: Neurophysiology Concepts
Z-Health Joint Mobility
Marketing yourself as an RKC*
Business and Web Design*
*Guest Presenter: Marcus Martinez, RKC
Contact: Marcus@mbodystrength.com
Time: Not yet determined
7 Nov: Gainesville, FL
What: Neurophysiology Concepts
Z-Health Joint Mobility Overview
RKC Basics Overview
RKC Bent Press, Windmill, & Pistol
Guest Presenter: Jennifer Bryan
Contact: Jennifer urgayle@gmail.com
Time: 8 hours
In the Works for 2010
Jan.: Atlanta, GA
Contact: Delaine Ross RKC II Delaine@gymcondition.com
Feb.: Philly, PA
Contact: Phil Scarito RKC II, CK-FMS Phil@DV8Fitness.com
Feb.: Oklahoma City, OK
Contact: Dustin Rippetoe RKC II Dustin@wayofstrength.com
March: Medina, OH
Contact: Amy Dudley, RKC dudley1@zoominternet.com
*Z-Health is a registered trademark and is in not affiliated with Red Star Athletics (TM).
11 August 2009
New Red Star Shirts Now Available!
Men's "Sport Gray:"
Available in Large, X-Large, & XL Tall
Brand: Gildan
Men's "Sand:"
Available in Large
Brand: Gildan...(yes- to wear under your ABUs, etc.)
Women's "Athletic Heather:"
Available in Small & Medium
Brand: Bella
Front: Red Star Logo on Left "Pocket"
Back: "Fort Bragg Kettlebell Club saracheathamsblog.blogspot.com"
$19.99 each (includes shipping)
Send Checks to:
Red Star Athletics
7 Globemaster Ave.
Fort Bragg, NC 28307
10 August 2009
The RKC Code of Conduct
"The RKC program is not just a trainer certification program but a school of strength. A school proud of what it stands for: the gold standard of instruction, integrity, and quiet professionalism.
I am an RKC therefore I shall:
1. Represent my school with honor in my professional and personal life.
2. Treat my 'victims' with respect and tough love.
3. Carry my strength with modesty. Remember that my job is to teach, not impress.
4. Never overstep the boundaries of my expertise and be humble enough to say, "I don't know."
5. Never stop improving my instructor skills and enhancing my own strength.
6. Conduct myself as a gentleman or lady public places, including the Internet. Exhibit restraint, the hallmark of a professional.
7. Be clear that should I violate the above code my RKC certificate may be revoked."
(Russian Kettlebell Challenge: Instructor Manual. Highlights are the author's modification.)
RKCs,
Do not forget that this applies to everyone from the brand-new RKC Level One up to the Chief.
The beauty of the RKC system is that it is a top-down, lead-from-the-front, system.
Do not rest on your laurels and never take advantage of your title.
Regardless of where you stand in "the system" you are an asset to the team.
Without you, we fail to grow, progress, and learn.
We are the company we keep.
Live the Code and we all continue to win.
08 August 2009
The End is Nigh?
Whoa. So I haven't been on to blog in...oh over a week. I plugged in what I thought was my blogspot but was off by one letter and something about the end of days popped up. I thought, oh crap someone's hacked my stuff and I have NO clue about how to straighten THIS one out. Thankfully it was just my misspelling... not unusual if you know me :)
Anywho, not much philosophical or spectacular to post. I'm about to head out the door to teach class on base for the first time in about three months. :/ Traveling has taken me away from my peeps here.
So I thought I would post my training for last week: Give you the inside scoop on how I am me...something I pondered myself on Monday and started keeping an hour-by-hour journal on what the heck it is I do with my days...here's the training breakdown. Maybe I'll post the day-to-day activities after class (and before we go see GI Joe on the big screen) ;)
Monday: 3.69mi a.m. run...3x1/2/3/4/5 & 2x1/2/3/4-16kg ROP presses (heavy day)
Tuesday: VO2 Boost set #6 with 16kg...3mi p.m. run (heat category 4 no less) :/
Wednesday: 3.28mi a.m. run...ROP medium day
Thursday: 6.33mi a.m. run
Friday: 2.5mi a.m. run...ROP light day + 5x7/7-16kg snatch with 45sec rests between sets
Saturday: VO2 Boost session #7 with 16kg
Saturday Class:
Z-Health Neural Warm-up 1
3x10- Swings with snatch test bell
3x5/5-C&P (bell of your choosing..not too light Comrade) ;)
"super-set" with
3x5/5-Front Squat (FS)
3x3/3-light bell low windmill (WM), overhead/hi WM, double WM
3x3/3-medium bell get-up sit-ups
3x10/10-medium bell seated twist
Opposing Jonits, joint mobility cool-down
Anywho, not much philosophical or spectacular to post. I'm about to head out the door to teach class on base for the first time in about three months. :/ Traveling has taken me away from my peeps here.
So I thought I would post my training for last week: Give you the inside scoop on how I am me...something I pondered myself on Monday and started keeping an hour-by-hour journal on what the heck it is I do with my days...here's the training breakdown. Maybe I'll post the day-to-day activities after class (and before we go see GI Joe on the big screen) ;)
Monday: 3.69mi a.m. run...3x1/2/3/4/5 & 2x1/2/3/4-16kg ROP presses (heavy day)
Tuesday: VO2 Boost set #6 with 16kg...3mi p.m. run (heat category 4 no less) :/
Wednesday: 3.28mi a.m. run...ROP medium day
Thursday: 6.33mi a.m. run
Friday: 2.5mi a.m. run...ROP light day + 5x7/7-16kg snatch with 45sec rests between sets
Saturday: VO2 Boost session #7 with 16kg
Saturday Class:
Z-Health Neural Warm-up 1
3x10- Swings with snatch test bell
3x5/5-C&P (bell of your choosing..not too light Comrade) ;)
"super-set" with
3x5/5-Front Squat (FS)
3x3/3-light bell low windmill (WM), overhead/hi WM, double WM
3x3/3-medium bell get-up sit-ups
3x10/10-medium bell seated twist
Opposing Jonits, joint mobility cool-down
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