Tuesday, October 30, 2007

Deadlifts and Squats


Gym day today... I decided I was going to do some back squats for a change. Actually I was inspired by one of the women powerlifters at The Press. Her name is Maura Shuttleworth. She is currently working toward a regional meet coming up in November. Maura competes in the 105lb. class and is Benching 200lbs! Pretty amazing. Today is her squat day, so I thought I would try to squat as well. I didn't do too bad considering I can't remember when I last had a bar on my back!


Deadlift; 185lbs - 5 X 5
~I'm trying to groove my technique. Last week Shawn suggested I work on getting a consistently good pull every time.

Back Squat; 95lbs X 5
105x3, 135X3, 145X3, 155x3, 165x3, 135x5
~Maura watched to make sure my hips got low enough... I was borderline for the heavy squats otherwise good.

Monday's Workout

I haven't done much for snatching with the 16kg for a while. So, today I had about 25 minutes between clients, I decided to see what I could get done...

Snatches 16kg - 15/15, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10

Well, that was 165 snatches with plenty of rest between sets. I would have to say I need to bring the 16kg snatch into regular rotation. This was a challenging workout...

Sunday, October 28, 2007

Sunday's Workout


I went to Lisa's yoga class this morning. It was a really nice, well rounded practice. Lisa's classes are Vinyasa classes based on the teachings of Ashtanga Yoga. Lisa is a really great teacher, she has a strong practice and is very compassionate. Her teaching style is inspirational and her classes are always fun.

Shawn came over for a KB workout. He and Aaron worked with the Bulldog.

This is what I did...

Warmed up with some swings.
Tried to press the 20kg... yes on the right no on the left.

Double Cleans; 20/20kg - 5X5

TGU; 20kg - 1/1, 1/1, 1/1
24kg - 1/1, 1/1, 1/1
This was the first time I did TGU with 24kg. I guess I am getting stronger.

Saturday Snatch Workout

My workouts are weird from Thursday to Saturdays... those are my class heavy days. I think I am going to have to make a workout schedule. Anywhoo, this is what I did for a workout between classes...

Snatches -
16kg; 15/15
20kg; 10/10
24kg; 5/5

Double Snatches -
12/12kg - 12
12/12kg - 12

Saturday, October 27, 2007

My Beginners Class...

I started a KB Beginners Class three weeks ago. Some of my students also train privates with me, for others it is their first time swinging a Kettlebell. One week ago Tracy Reifkind came out here to Minnesota to visit me. Tracy is an awesome Kettlebell instructor... I invited her to co-teach my classes with me. Sounds like work... but for two Kettlebell enthusiasts it is how we have fun!

For those of you who don't know Tracy personally... she has a very dynamic personality. She loves Kettlebells and her enthusiasm shines through into her teaching. I got some great ideas from Tracy's training style. I am going to post today's class workout inspired by Tracy...

KB Beginners Class - Last week they enjoy watching on as Tracy works me over with the Max Vo2 workout...


After Joint Mobility drills and some revision drills (this is a beginners class). We learned high pulls and snatches for the first time today. Everyone totally nailed it!

Here is the workout... we did I Go You Go style...

Two hand Swings - 20

Swing and Clean - 5/5

5 -Two hand Swing - Drop on the top, 5 single hand Left - Switch, 5 single Right - Finish with 5 two hand swings. (Totally a Tracy combo)

Front Squat, Push Press - 3/3

Repeat three times...

Tuesday, October 23, 2007

New DL Plan...

Tuesday night is our new DL night... which is a perfect night for me. Aaron's brother Shawn came along to give me a little coaching with my DL. I was planning on maxing, just to find out where I am. That didn't happen... I just wasn't grooving the technique. Plus, Shawn's advice was to start using a belt, which I have never used before in my life. I found out my form is really hit and miss. This is actually great news! When my form no longer sucks... I will be pulling much more weight! I will also be learning to use a belt. LOL!

My new plan for DL is to groove the technique... 5x5. I also got some advice from Mark Reifkind for improving my DL. I will use that after I clean up my form. So, for the next six weeks I will try to find my DL groove... then I will cycle up to a max with the advice I got from Rif. I am an impatient person, so all this cycling will be a challenge.


Shawn DLing and Me doing Front Squats at 145 for your viewing pleasure...



Deadlift - Conventional
135 x 5
185 x 3
DL - Sumo
225 x 1
225 x 1
225 x 1
245 x 1
245 x 1
135 x 5

Front Squats
95 x 5
115 x5
135 x 3
145 x 3
145 x 3
135 x 3

Sunday, October 21, 2007

Tracy & Me

Tracy and I had an awesome weekend together! Here are a few things we did...


Tracy and I both love food... I brought her down to the Saint Paul Farmers Market, where good food starts.


Aaron coaches Tracy with the Sig Sauer 226 9mm. First time shooting, great shot!


Mike Nelson pushing through the graduation workout! Nice job Mike!
Tracy and I snap some action shots!


Superman... aka Geoff Nuepert.


Aaron and I watching the RKC candidates' graduation workout. Boy, that looks like a tough workout!


I'll take two Beasts please!

Friday, October 19, 2007

My best bud... Tracy Reifkind


Tracy and I are having a great time here in Minnesota. We started our weekend of fun when we crashed the M&G with Aaron as our chauffeur. I didn't go to the Meet and Greet in April when I was taking the RKC. I wanted to see what I was missing out on... minus the anxiety of the snatch test. I saw Geoff Neupert, my Team Leader in April, as well as Mark Toomey, who was an assistant on my team. I also saw Mike Nelson and Brad Ellingson RKC candidates. Of course Pavel, Brett and Andrea were also there.

Friday morning Tracy and I went to The Press Gym and met Tracy V and Stephanie for a Tracy Rif Style workout. Holy crap! I don't think I have ever done so many swings in my life! Seriously... if you have never tried one of Tracy's killer swing/snatch combos, I dare you!

After our KB workout Tracy and I took my dog Elsa for a walk around Como Lake. It was cold and windy, but we were grateful for no rain. The trees are changing color and there is always some wildlife around the lake.
We did a little cooking... then off to the thrif stores for some treasure hunting. Finally back home for some dinner. Tracy is a ton of fun to pal around with! More updates to come!

Wednesday, October 17, 2007

Backbends after Deadlifts

Backbends in yoga today felt AWESOME. I was very pleased with the ROM, stamina, and over all energy. Shoulders and upper back were open and mobile. I was mentally prepared for resistance because of the DL's yesterday.

We started with Sun Salutations and standing asana for a warm up... then for backbends William directed us to backbend over horse with the emphasis on mid-thoracic. Arms reaching up and over the horse and opening chest and shoulders. Then we did backbends with blocks under our toes up against the wall. After pressing up into backbend we kicked over into chaturanga dandasana.

I am feeling some DOMS in my quads and lateral side of my legs today, probably from the front squats...

Tracy Reifkind is coming tomorrow. I am very excited! It will be fun to hang out with my new best bud and swing bells, yoga, shop, cook, shoot, swing bells, eat, shop, yoga... you get the idea.

Tuesday, October 16, 2007

Tuesday is DL Day!

So, I decided Sunday is not a good day for me to DL. Tuesday is a much better day. This is what I did...

Deadlift Conventional
135lbs - 5 reps, 2 sets
185 - 5 reps, 2 sets
225 - 6 singles
All pulls felt great and went up easy. Aaron's brother Shawn and Shawn's friend Rich both gave me some things to work on when training my DL. Rich's advice is posted on the TSC entry. Shawn advised me to train conventional DL's to strengthen my back. My hips seam to be plenty strong from KB swings. Which reminds me... I am going to start swinging heavier, stronger is always better, right? I took careful notice to pull myself down to the bar, then blast the lift with as little lag time as possible. It made a difference! Thanks Rich. I also worked on not throwing my head back. This was pretty challenging.

Front Squats
95x5
115x5
125x5
135x3
135x3
145x3
145x3
135x3
145 is a personal best for FSQ's. It was a challenge but doable. The second set was pretty tough.

Pull-ups
bw x 5
10lbs x 2
10lbs x 2
10lbs x 2
bw x 5

We had a great time training at The Press! It is a great gym! The equipment is great, the owners are awesome, the members are a cut above. Aaron got a PR on his DL which was totally awesome! I wish we would have had our camera. If you are ever in Minnesota... check out The Press.

Saturday, October 13, 2007

Saturday workout Friday Style...

It is looking like this is going to be a regular thing, Shawn (Aaron's brother) coming over to train KB's with us on Saturday nights. This is very cool because Shawn is an excellent PL'er. In fact I am told he is the best DL technician in the state. He was swinging the 32kg tonight... totally blasting it with great technique. Anywhooo... Because I have a huge blister on my left hand, this is what I did...

Swings; 20kg - 15, 15
24kg - 15
28kg - 15

Push Press; 20kg - 5/5, 5/5, 5/5,
24kg - 3/3, 3/3

Pistols; 16kg - 3/3, 3/3, 3/3
SPPS; 8kg - 1/1
Double Sots Press; 8/8kgs - 5/5
12/12kg - 2/2

I haven't posted a workout for the past two days. I do workout a little with my classes... I can't really call it a workout because I am not focused on myself, I am carefully watching my class while offering a visual demonstration. Andrea Du Cane trains this way and I have always really liked it.

We had fun!

Wednesday, October 10, 2007

Backbends

Backbends in Yoga class today... backbends are starting to feel better. It is still more challenging than they used to be. Intercostals seam tight. However, everything felt pretty good.

Tuesday, October 9, 2007

Tuesday Doubles Workout

I got in a quick workout today between clients.

Double Swings; 12/12kg - 10, 10, 10
Double Snatch; 12/12kg - 10,10,10
Double OH Press; 12/12kg - 5,5,5

Windmills; 20kg - 3/3
SPPS; 18lbs - 1/1, 1/1

Sunday, October 7, 2007

Deadlift Day

Sunday is our day to train Deadlifts... I'm not so sure this is going to work out for me. Sunday afternoon has been a low energy time for me. I will have to give this some time and see if this is just a fluke two weeks in a row that I feel like going home 10 minutes after I get to the gym...

Conventional
135 X 5
135 X 5
185 X 3
205 X 3
225 - NL

Sumo
225 X 1,1,1,1,1

Face Pulls
Back extentions

Saturday, October 6, 2007

Workout with the Friday Brothers

Aaron's brother Shawn came over tonight for a workout. It is fun to train with Shawn because he is a record holding PL'er. He is very observant and body aware. So, Aaron, Shawn took turns with our lifts, this is what I did...

Snatches; 20kg - 10/10 X 5

C + P; 16kg - 5/5, 4/4, 3/3, 2/2

Sots Press; 16kg - 1/1

Double FSQ; 20/20kg - 5 reps

The snatches were really tough... it has been unseasonably warm and humid lately, including today. No matter how much chalk I used... by rep 8 my grip was getting very slippery. Every set was hard.

Clean and Press, did this earlier today with my class. Cleans stimulate my lats, making the press easier than just presses. I did 3 sets of 5 with 16kg with my class, so I took it easy tonight.

The Sots Press and Double Front Squats were just to see if I could do them, and to show-off for my brother-in-law. We had fun!

Friday, October 5, 2007

Friday Workout

My workout bud Angela showed up at Gold's this morning... so we had a workout.

Swings; 16kg - Another Pyramid... 10 up to 15, back to 10

Clean and Press; 16kg - 1/1, 2/2, 3/3, 1/1, 2/2, 3/3, 1/1, 2/2, 3/3

Double Clean and FSQ; 16/16kg - 5, 5, 5

It has been a while since Angela and I have trained together... it was fun!

Thursday, October 4, 2007

Thursday Workout

Some of my classes are still pretty small... so when only one person showed up for class tonight I worked out with her. I know Emelia won't mind if I tell everyone how much stronger she has gotten since she has started training with me. She love KB's, and I am thrilled to be the one who turned her on to it! This is what we did, weights differed, reps were the same...

Swings; 20kg - 20x2

Timed swings on the minute; 24kg - 10,11,12,13... up to 15 back down to 10

Clean and press; 16kg - 3/3, 4/4, 3/3, 4/4

Bulgarian Split Squats; 12/12kg - 6x3

Get up Sit ups and other abs....

Tuesday, October 2, 2007

TGU's

A light workout today - I like TGU's but I don't practice them very often... I did the TGU's OH Squat style, which is my favorite way to go. The Sots Press Pistol Style is tough.

SPPS; 8kg - 1/1,1/1 Rest 1/1,1/1

TGU; 16kg - 3/3, 3/3, 3/3
20kg; 1/1, 1/1, 1/1, 1/1, 1/1
Rest between sets