some grinds

So i have been following a what I will dub the Program minimum plus. Yesterday was a ton of swings with a heavy kettlebell for me.
And following ballistics is always grinds.
Today I did some TGU and presses and a few pull ups and a few goblet squats.

Warm up:
TGU 1L/1R 16kg
         1L/1R 20kg

rest.

Work:
TGU 20kg 5min
          I wound up doing 6L/6R alternating each side

rest 10min

MP 20kg 6 each side
pull ups x2
Goblet Squat 20kg x5

rest 5min

MP 24kg 7 each side
Pull ups x2
Goblet Squat 24kg x5

breathing ladder 30 aug

  So im still really random with my workout and im still not sure how to proceed from here. I feel lost. so today i did a really tough and grueling workout.
I did a breathing ladder

1-30-1 so 1,2,3 ect... 30, 29,28,27 ect...3,2,1.
I did one breath per rep until i got to 10 and then i decided i would change the work to breath ratio. from 10-20 i did 10 breaths in between. from 21-26 i did 15 breaths. from 27-30 i did 20 breaths. and I just revered the process, 30-37 = 20 breaths, so on and so forth. oh yeah and it was 900 reps with the 24kg.

All told it was an hour and nine min.

so here is the shorthand

BL 1-30-1 x 24kg 69min 900 reps.

Aug 28th back to some grinds

Back to the grinds
So today I was back to the grinds. I took some time off from the grinds last week and also with the recent news of Pavel leaving dragon door I am realigning my goals. I don't know to what yet. But I'm still playing around with the Program minimum. So today i did some TGU and pull ups and C&P singles. plenty of rest in between.

Warm up:
16KG Partial TGU 1R/1L
16KG full TGU 1R/1L
20KG Partial TGU 1R/1L
20KG full TGU 1R/1L
16 kg Goblet squats x5

Work:
24KG TGU 1R/1L + 1 Pull up X3

24KG C&P 1R/1L + 1 pull up X3
28KG C&P 1R/1L + 3 chin ups X1

Addendum:
So i felt like i had extra energy today after a half hour from my grinds. So I decided I'm going to do a quick hard swing workout.

12 min 30sec on/ 30 sec off x 24KG which equated to 10 swings per set. 240 swings total.

Aug 27th

today Im back at it. we took a vacation and so i didnt do much friday-sunday this weekend. It was great. but today im back at it. weird thing was my lower back started tightening up about 24min into the workout so i decided that was good enough. was planning on 48 min. oh well. listen to your body.

warm up:
40 swing 16kg X5 1min on/1min off
10 min 200 swings
Work:
50 swings 16kg 1.25 min on/ 45 sec off
40 swings 16kg 1min on/1min off
50 swings 16kg 1.25 min on/ 45 sec off
20 swings 20kg 30 sec on/30 sec off
20 swings 20kg 30 sec on/30 sec off
50 swings 16kg 1.25 min on/ 45 sec off
40 swings 16kg 1 min on/1min off
50 swings 16kg 1.25 min on/45 sec off
14 min 320swing

24min total 520 swings.

Aug 23rd

After reading "I Will Be Iron" by Bud Jeffries I was inspired to start doing some longer sets. As in longer sets without setting the bell down. Where I am with my strength level and were I am with what I want to do as my goals. Im going to restructure my workout routine but still staying with the Program minimum. The modification is that every other ballistics workout will be with the lighter 16kg bell and the alternate ballistics day will be heavier bells 20kg and greater. Also I might try some one arm long cycle clean and press. Im not sure how i will be doing my grind days. I might just keep on with the TGU, which im having amazing success with. Also since the information that Pavel will be leaving dragon door and RKC as we know it Im not going to be preping for HKC until im sure getting any RKC certifications will be worth the investment. So its going to more of the same but different.

So here it is..
 Warm Up:
40 swings X5, 1 min on 1 min off.
10 min 200 reps.

Work:
100 swings 2.5min work, 30 sec rest(2min)
50 swings   1.25min wrok, 45sec rest (2min)
50 swings   1.25min work, 45sec rest (2min)
50 swings   1.25min work, 45sec rest (2min)
50 swings   1.25min work, 45sec rest (2min)
60 swings   1.5min work, 30 sec rest (2min)
40 swings    1min work, 1min rest (2min)
14min 400 reps.

24min total 600 reps.
yeah!

Aug 21st

swings today
worked on my 20kg swing today.

Warm up:
40 swings x 16kg X5 1 min on/1min off. 10 min

Work out:
all work done with 20kg
10 2-hd swings x5 sets (2.5min)
20 2 hd swings x5 sets (5min)
5L/5R x5 sets (2.5min)
20 2-hd swings x5 sets (5min)
10 2 hd swings x5 sets (2.5min)
5L/5R x2 x 5 sets (5min)
10 2 hd swings x5 sets (2.5min)
 25 min

35min total.

Aug 18th and 19th

so yesterday the 18th I did #13 workout in The Swing. It is a good hard set of swings. toward the end there you end up doing a ton of work with little rest. I modified it slightly but it was just switching transitions to something else, mostly because i end up slowing down a lot doing transitions.
so here it is.

10 2 hand swings x2, 1min (15sec on/ 15 off)
5L/5R x2 x2 sets, 2min (30sec on/30 off)
10 2 hand swings x2, 1min (15sec on/15 off)
20 2 hand swings x2, 2min (30sec on/30 off)
10 2 hand swing + 5L/5R x4 set, 4 min (30 sec on/30 off)
10 2 hand swing + 5L/5R + 10 2 hand swing + 5L/5R x4, 8min (1min on/ 1 off)
10 2 hand swing + 5L/5R x6 sets, 4min. (so 1.5 min on/ 30 sec off)
10 2 hand swing + 5L/5R + 5L/5R  x2 sets, 3 min. (45sec work/45 rest)
10 2 hand swing + 5L/5R + 10 2 hand swing + 5L/5R x 2 sets. 4min (1min on/1 min off)
10 2 hand swing + 5L/5R + 10 2 hand swing + 5L/5R x2. 2min solid work!


the 19th
Grinds
Warm up:
TGU 16kg 1R/1L 1 chin up
TGU 20kg 1R/1L 1 chin up
not timed

Work:
TGU 24kg 1R/1L 1 chin up X5 all done on the top of the min.
5 mins.

Felt great!

Aug 16th

Grind day.
Tgu 5mins 5singles each side 24kg.
         Rest 5 min.
C&P 24kg x5
Chin ups x2
Goblet squat x5 16 kg.
         No rest between exercises.
         Rest 5 min after mini circuit.
          Repeat once.
Still keeping the volume low.
        

24kg swings

Today I wanted to come back strong after Monday's not so stellar workout. So I did workout #3 from Tracy Reifkind's "The Swing" book but I added the warm up.

Warm up:
40 swings 16kg X3 sets 1min on, 1 min off.  6min
40 swings 20kg X2 sets 1 min on,1 min off. 4 min

Work:
All done with 24kg and on the top on the min. rest the remainder of the min. so you have some comparison of how long it takes to do some swings, 10 swings takes 15sec to complete, 20 swings takes 30 sec to complete.

10 2 hand swings X5 sets
11 2 hand swingsX1
12 2 hand swingsX1
13 2 hand swingsX1
14 2 hand swingsX1
15 2 hand swingsX1
16 2 hand swingsX1
17 2 hand swingsX1
18 2 hand swingsX1
19 2 hand swingsX1
20 2 hand swingsX5

felt good.

best laid plans

so i thought that doing grinds the day before ballistics was not going to hurt my ballistics performance. well i was wrong. my back tightened up far faster than i thought it would. so i did a brief workout today. ill take a day off tomorrow and ill come back with ballistics again as day one.

Warm up:
40 2 hand swings X5 1 min on/1 min off. 10min

Work
#1 20 2 hand swings 16kg 30sec on/30sec off
#2 20 2 hand swings 20kg 30sec on/30sec off
#3 20 2 hand swings 24kg 30sec on/30sec off

repeated 1,2,&3 in order 4 times. 12min

24min total.

medium term goals.

So yesterday was supposed to be my grind day. Had some family stuff going on so I hit it today. And ill just continue on with the first day being grinds and the second being ballistics.

My medium term goal is the HKC certification. So ill be tested and able to teach the tgu, goblet squat, pull/chin ups, and the swing. So I'm going to be dividing grinds and ballistics still. So grind day is tgu, goblet squat, and chin up. And ballistics being swings.

So today's workout...

Warm up.
Tgu 1L/1R 16kg
Partial tgu 1L/1R 20kg.
Stretching the hip flexors in between.

Work:
Tgu 5min. singles 5x1 5L/5R 24kg.
Rest 5min.
Mini circuit
3 C&P 20kg
2 chin ups
3 goblet squats 16 kg.
     Resting 5min in between repeating once.
I'm still trying to minimize hypertrophy by having long rest periods.

Felt great!

So I asked for some advise on how to get ready for the HKC Cert. I know Im not ready yet. I just wanted some tips to help with my long term goals. I was encouraged to start doing longer swing workouts. ie, 1 hour and 2 hour workouts just to get ready for the day. I think the 2 hours is more like peeking when getting ready for competition and Im going to progressively work to get there. and when I do I know ill be ready for the HKC. At last the swings portion. So im using some more of Tracy reifkinds workouts. Here is one I came across, I modified it slightly the last "round" was supposed to be with the 20kg as well and I knew my grip would not hold up so i dropped it down to the 16kg. still I felt like it was a great step in the right direction. And Im building my time. 45min. And It was a 1000 rep workout!

Warm up

40 2 hand swings x16kg, 1 min on 1 min rest x 5 sets = 10 min. total

Work sets

#1
10 L, 1o R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/16kg. = 1.5 min. on, 1 min. rest

#2
40 2 hand swings w/20kg. 1 min on, 1 min. rest

#3
10 L, 10 R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/16kg. 1.5 min, on 1 min. rest

I alternated sets #1, #2, #3 in order x 5 rotations. All three sets took 7 min. x 5 = 35 min.

total time 45min.

Aug 8th

Grinds today.

Warm up:
Partial get up 1 each side with 20kg
1 C&P each side 20kg

Work:
5X1 TGU 24KG
     rest 5 min
5R/5L MP 20KG
     rest 5 min
5R/5L C&P 20KG

Im feeling stronger!

Aug 7th

Today I did Ballistics I am trying to incorporate the 20kg as my primary KB. So for my work sets I did
20 reps with the 16kg and 20 reps with the 20kg. The next set was in reverse. 20 repswith the 20kg and then 20 reps with the 16kg. It worked out to being just a hair over 1 min for the work sets and I rested the remainder of the second min. So it was roughly a 1:1 work/rest ratio.
so it looked like this.
20x16kg + 20x20kg
rest 1 min
20x20kg + 20x16kg
rest 1 min
I repeated 6 and a half times for a total of 13 sets.

Warm up:
40x5x16kg 1 min on:1 min off
time: 10min

Work:
20x16kg+20x20kg : 20x20kg+20x16kg. 1 min on:1 min off
time 26min

Total time:36min
720 reps

Aug 5th

Grinds today.
Warm up:
C&P 1/1 16kg
Partial tgu 1/1 16kg

Work:
5x1 tgu singles 5R/5L 24kg.
C&P singles 5x1 5R/5L 24kg.

some quick VWC

Today I wanted to knock out my workout quickly and i wanted to do snatches. So today I did whats called Viking Warrior Conditioning (VWC). It's a vo2max workout. Its 15:15 with a "light" kb where your doing snatches with one are for 15 sec, rest 15 sec, snatch with the other arm for 15sec ,and then rest 15 sec. Its all Laid out and detailed in the book "Viking Warrior Conditioning" by Kenneth Jay. It even has a protocol laid out to get your snatch cadence and that in itself is a work out.
My snatch cadence is 7snatches per 15 sec interval.

Warm up:
Active moving and a few light swings

Work:
20 min of VWC 15sec on/15 sec off (so two sets per min). No other rest.
280 snatches.

2Aug2012

Today was short and sweet.
5 min of continuous TGU singles alternating each side. And then military presses.

TGU 4X1 (each side) 24kg
       rest 5 min
MP 5X2 with the 20kg resting 5 min in-between.

Felt great!

movin on up!

So today i felt as though it was time to move up in bell size from the 16kg to the 20kg for my primary swinging bell. I was able to swing the 24kg no problem with the breathing ladders but to have sustained work output i do not think I'm ready for the 24kg yet.  And as for the 16kg, I'm still going to use it for snatches and other things. I decided to test hypothesis to see if i was ready for the 20kg. I was I did all 2 hand swings and i followed Tracy Reifkinds workout #5.
Warm up:
40 2 hand swings with the 16kg 1min on/1 min off

Work:
All work was done with the 20kg and done 2 hand swings. All sets were done one the top of the min. when I got to 20 reps the work was 1:1 ratio so 30sec on 30 sec off.
12
14
16
18
20
20X20 (yes that's right 20 reps for 20 sets! I know technically its 21 sets but so what.)
18
17
16
15
14
13
12
12
12
12.

God my grip was killing me. I feel as though as i write this i have claws rather than hands.
Still I feel great.