on change ...

Ok ... first about today. For whatever reason I'm feeling energized about constantly turning it up half a degree every single time. Today was Max VO2 and it went amazingly well. I think there is something psychological about the short bursts of intensity here (followed by an all too brief chance to 'recover').

Anyway ... 15/15 with the 16kg (7 reps), alternating between hands. Went for 25 minutes. Rest periods spent with the kb locked out overhead, rather than on the ground.

Need to figure out what to push next ... the time, or the reps (or both). And whether to keep it locked out overhead, or go back to true rest periods.

--

Jordan asked the other day how I'm feeling about my progress.

I can't believe it has been a year. When we started in the park the lightest kb he had was the 16kg. For the first few weeks, while he got set up, we continued with the 16kg and I just assumed things were supposed to be that hard. Ha ha. Anyway, eventually the 12kg arrived and we went back to that to fix up my form and get some stability under my belt. We didn't stay there for long. I'm constantly adjusting, but there is still a part of me that feels this surge picking up the 20 or 24 and using it on a regular basis. I can still remember when 10 two-handed swings with the 16 were heavy work sets. Now, we regularly warm up with 3x1-min sets on the 20.

This will sound ridiculous, but I've always been a fast mover. I have two speeds: 'stationary' and 'hyper'. I could wax poetic about the fact that I have something actually resembling forearms and a chest now ... but the thing that has made the most difference is the physical state of being truly athletic.

I can take the stairs out of the MUNI underground two at a time, get to the top, and just keep on trucking without missing a beat. I can float around at work with a monitor, or half a case of paper in hand, and not be remotely taxed by the experience.

In fact ... I chart my progress by considering the increase in quality and quantity of life that I've been able to experience over the past year. I get more done in a day, I enjoy it more, and when it's over, I'm less tired and ready to do it all over again.

Saying 'thank you' here sounds completely inadequate. Because what I am really saying is 'thank you for radically improving my life'. And thank you doesn't do that transformation justice. I am one small measure of proof that anyone can do this. No matter how uncoordinated, or out of shape.

Show up: day after day, week after week.
Put in the work: one swing or snatch after another.
Bottom line: change for the better.

catching up ...

Saturday:
10 mins TGU with 24kg
Snatches with 20kg. 8rh/8lh/rest. Repeat for 10 mins.

Sunday:
1h swings.
As follows. 30sec on RH / 30sec on LH / 30sec rest
Rinse and repeat 10x

Pressing Ladder
(1+1, 1pull up, 2+2, 1pull up, 3+3, 1 pull up) x 5
Used 16kg. Pressing is way too much fun.
Which means I need to use something heavier.

Today:
Pressing Ladder: (1+1/2../3../4../5..). 2pull ups between each. Then repeat from bottom.
Max VO2: 20 mins. Brief rest after 10 mins. Protocol was 15on/15rest doing 7rep/15sec/16kg. Then rest, followed by repeat with the lh side.

today's w/o

Pride's over. Houseguest is gone. Life is returning to normal.

Today ... nothing complicated. 10 minutes TGU with the 24kg. Managed to get 17.5 in 10 minutes :-)

Followed by 10 minutes snatches. (8LH + 8RH + rest for remainder of minute). With the 20kg. Not easy, but easier.

must blog more ...

Ever visited despair.com? Highly recommended. I covet one of these right now :-)

Anyway ... things are going well. I've managed not to further rip my hands (it's all about the corkscrew descent and switching it up as often as necessary). Get-ups with the 24 kilo are becoming more stable by the workout, and I can get through 10 minutes with few problems except for the occasional warble.

The 8reps x 2sides x 10mins snatch protocol that we have going on is working out well. It's still not easy, but it's becoming more manageable and less 'all over the place' with the 20kg.

Friday was alternate deadlift and snatch day. Surprisingly enough I was able to continually pull 2x with 225lbs. Snatch sets were messy, but passable. Right hand is mostly healed at this point, and will hopefully stay that way.

too much work ... not enough working out

TGU.24kg.10min
Just right. This felt like it was going to be hard at the beginning, and it was. Got 15 in 10 minutes, which doesn't feel like very many. Seriously slowed down in the last few minutes.

5 min rest

Snatch.20kg.8per.10x1min
Last minute was iffy, but this actually worked. This week's success was brought to you in part by a change in the way I hold the kettlebell. Corkscrew descent, and tending to hold more toward the 'corner' of the handle dramatically changes the grip surface and seems to be completely changing the movement. When I start to fail again as we up the weight I need to keep this in mind.

Need to work on the around the side kind of GS movement on the way up. It's better but still not totally there.

Way past rack time for me.

all roads lead to the deadlift

Couldn't get the 28kg up in a snatch reliably. The 24kg is getting easier, which is a good prelude.

After weeks (ok ... that many weeks should really be measured in months) of working on deadlift form, and trying to stop rounding my back in all sorts of ridiculous ways, we're back at it with a vengeance. I've been passing the hours at work lately sitting in my chair, squinting at my monitor, alternately straightening and rounding my back, muttering to myself "good form, bad form, good form, bad form". Sounds dumb, but seems to be working. I can now feel the difference without having to look at myself sideways and backwards in the mirror (and completely messing up other form elements in the process) to be able to feel and know what is going on.

I've got pretty good form on the way up, and acceptable (though not perfect) on the way down.

Today 245 went up without any real major issue ... no complaints here ... onward and upward.

normal day ...

Hindu pushups are getting better. I really need to find the mental zone where I capitalize on my inner metronome. There's something about it that allows me to get through crazy stuff significantly easier than without. Focus on the pulse and repetition, instead of the absolute count.

Reading "Nickel and Dimed". Striking, but funny in all the right ways. "... if you wonder why Americans are so obese, consider the fact that waitresses both express their humanity and earn their tips through the covert distribution of fats."