03-12-10 08:52 AM - Post#611203    

Bodyweight Warmup

Halo, 16 kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1, 1/1

VO2 Max Kettlebell Snatch
- 16kg, 15:15, 8 reps/set
- 12 minutes, ~185 reps **
- HR 144

** Distracted and lost count in minute 2.

"Coyote is always waiting, and Coyote is always hungry."

03-13-10 06:37 PM - Post#611531    

Bodyweight warmup

Stone (16#) Practice

Weight for Distance (28#) Practice

Pullup, 5, 3, 2

"Coyote is always waiting, and Coyote is always hungry."

03-14-10 06:15 PM - Post#611657    

• Steve Rogers Said:

Hmmm. I'm not all that far (relatively speaking) from Yukon. I'll google that and see if I can attend. I've always wanted to see a Highland Games competition.

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

03-14-10 10:23 PM - Post#611707    

Matt, I think you'd find the games interesting.

"Coyote is always waiting, and Coyote is always hungry."

03-15-10 09:14 AM - Post#611767    

Warmup/Mobility

Halo, 16 kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1, 1/1

VO2 Max Kettlebell Snatch
- 16kg, 15:15, 8 reps/set
- 5 minutes, 80 reps
- HR 120

Footwork Drill, Glide

Pullup 5, 3, 2

"Coyote is always waiting, and Coyote is always hungry."

Steve's Strength Saga
03-16-10 04:43 PM - Post#612091    

• Steve Rogers Said:

Weather's supposed to be lousy Friday night and worse on Saturday. Friday a high near 70 but storms and cold front moving in. High winds. Saturday a slight chance of snow. Good, gloomy Scottish weather. Good Luck!

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

Edited by Displacedtexan on 03-17-10 01:24 PM. Reason for edit: No reason given.

03-17-10 09:23 AM - Post#612241    

Dang, I was hoping to get away from that. It looks like snow here Thursday and Friday.

Today's Workout

Warmup/Mobility

Halo, 16 kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1, 1/1

Footwork Drill, Glide

Pullup 5, 3, 2

VO2 Max Kettlebell Snatch
- 20kg, 15:15, 8 reps/set
- 5 minutes, 80 reps
- HR 144

"Coyote is always waiting, and Coyote is always hungry."

03-21-10 06:12 AM - Post#612956    

I came down to Yukon, OK for the Iron Thistle, but Mother Nature didn't cooperate. We made do with just the Sheaf Toss, the Braemar Stone, and a Braemar Tire Toss. At least we got bragging rights and a T-shirt.

"Coyote is always waiting, and Coyote is always hungry."

03-23-10 09:06 AM - Post#613398    

Warmup/Mobility

Halo, 20 kg, 8/8

Goblet Squat, 20kg, 10

Getup, 20kg, 1/1, 1/1

Footwork Drill, Glide

Pullup 5, 3, 2

VO2 Max Kettlebell Snatch
- 20kg, 15:15, 8 reps/set
- 5 minutes, 80 reps
- HR 144

NB. First time to try the getups with the 20kg kettlebell, but while they were a bit harder and required more concentration than with the 16, they felt good.

"Coyote is always waiting, and Coyote is always hungry."

03-25-10 08:59 AM - Post#613777    

Warmup/Mobility

Halo, 20 kg, 8/8

Goblet Squat, 20kg, 10

Getup, 20kg, 1/1, 1/1

Pullup 5, 3, 2

VO2 Max Kettlebell Snatch
- 20kg, 15:15, 8 reps/set
- 6 minutes, 96 reps
- HR 144

"Coyote is always waiting, and Coyote is always hungry."

03-25-10 02:32 PM - Post#613906    

• Steve Rogers Said:

Cool Steve!

Too bad the weather wasn't more cooperative. Your training looks steady and strong!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

03-26-10 08:50 AM - Post#613995    

Cool it was! My feet got wet, so the next games that has a threat of snow I'll take boots and UnderArmer long underwear.

"Coyote is always waiting, and Coyote is always hungry."

03-28-10 10:07 PM - Post#614373    

Yesterday:
Warmup/Mobility
Pullup 5, 3, 2 on the minute.

Today:
Warmup/Mobility
Highland Games throwing clinic taught by Sean Betz

"Coyote is always waiting, and Coyote is always hungry."

03-29-10 01:22 AM - Post#614389    

Whoa. That pic makes me cold just to look at it. :) Have you thawed out yet?

"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard

03-30-10 01:12 AM - Post#614615    

Yes. A hot bath when I got back to the motel helped.

"Coyote is always waiting, and Coyote is always hungry."

Steve's Strength Saga
03-30-10 07:13 AM - Post#614631    

20kg Get Ups - good on ya! I'm looking forward to nice weather to start working on those in the backyard.

• Steve Rogers Said:

And just think - the day before it was 72 and sunny!

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

Re: Steve's Strength Saga
03-30-10 09:34 AM - Post#614667    

Thanks Matt. Going to 20 kg uncovered an imbalance that didn't show up with the 16, so I expect to work that for a while. Outdoor workouts give you an extra charge, though I don't recommend doing them in a snow storm. After the sun comes out is much better.

I'll have to take your word on the 72 degrees, by the time I got to Yukon Friday night it was cold, dark, and spitting snow. Sunday wasn't bad either, other than sliding around on the ice in places when drove down to Norman to visit friends.

Today
Warmup/Mobility

Halo, 20 kg, 8/8

Goblet Squat, 20kg, 10

Getup, 20kg, 1/1, 1/1

Footwork Drill, Glide

Pullup 5, 3, 2

Kettlebell Swing
- 20kg, 10 reps/set
- 10 minutes, 200 reps
- HR 144

"Coyote is always waiting, and Coyote is always hungry."

Re: Steve's Strength Saga
04-01-10 09:54 PM - Post#615311    

Warmup/Mobility

Halo, 20 kg, 8/8

Goblet Squat, 20kg, 10

Getup, 20kg, 1/1, 1/1

Kettlebell Swing, 20kg
- 10, 10, 10, 10, 10

Kettlebell Press, 20kg
- 2/2, 3/3, 5/5, 10/10

"Coyote is always waiting, and Coyote is always hungry."

04-03-10 11:21 PM - Post#615713    

I attended the Hardstyle Kettle Cert in Boulder today. Bad news is that I didn't pass. Good news is that I learned a lot and got some quality instruction on my mobility issues. I knew pretty much what my issues were going in to the cert, but didn't have a good plan for dealing with them. I'm much better equipped to tackle them now, and can re-test after working on them if I choose.

"Coyote is always waiting, and Coyote is always hungry."

04-04-10 11:06 AM - Post#615751    

Fun, Steve! Who was teaching yesterday?

04-04-10 12:25 PM - Post#615771    

Valuable day, sounds like you learned your lessons. Probably better to have gone as you did rather then do the wrong thing in preparing. Hope you work the plan and retest. I'd be interested in knowing your issues and what the recommendations are. Following you as you work the plan and then retest and pass would be fun.

04-04-10 02:05 PM - Post#615777    

Laree:
It was fun. Andrea DuCane was the lead instructor, assisted by Jason and Sheri (didn't catch their last names).

Vicki:
My mobility issues stem from old injuries, arthritis, and years of poor posture and movement patterns. More specifically, forward posture, poor t-spine mobility, limited neck ROM, limited knee ROM, tight hip flexors and hamstrings, lazy rhomboids and lats, and gluteal amnesia. Common enough, but I combine them all in one old, beat up package.

Specific recommendations were confined to what I need to pass the retest, primarily practice perfect swings and instructing others. I'll also add the hip flexor stretch that Dan showed us at the Bash in Utah and some work to try to encourage better glute activation to my warmup. I'm still thinking about how to integrate this into my workouts.

"Coyote is always waiting, and Coyote is always hungry."

04-05-10 09:11 AM - Post#615840    

The HKC convinced me that you really can design a complete program around Swings, Getups, and Goblet Squats. Though I enjoy other movements, I'm experimenting with this focus.

Warmup/Mobility

Halo, 20 kg, 8/8

Goblet Squat, 20kg, 10

10 Minute Circuit of Kettlebell Swings and Getups
- (SW 10/10, GU 1/1), 16 kg
- 4 rounds in 11 minutes

NB. Form deteriorated on last round, so I should slow down and only do 3 rounds.

Pullups 5, 3, 2

NB. Worked on getting the chin farther above the bar and experimented with thumbless grip.

"Coyote is always waiting, and Coyote is always hungry."

04-06-10 08:46 AM - Post#616089    

Warmup/Mobility
Footwork Drill, Glide

"Coyote is always waiting, and Coyote is always hungry."

04-07-10 09:15 AM - Post#616337    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Kettlebell Press, 24kg
- 2/2, 3/3, 4/5
- 2/2, 3/3, 3/5
- 2/2, 3/3, 3/5
- 2/2, 3/3, 2/2, 3/3
- Total of 35 on the left, 40 on the right, and 26 cleans. It's been a while since I've done heavy presses and I've lost a lot strength on the left side, while the right feels quite strong. Being right handed and doing some throwing may account for this.

Kettlebell Swing
- 24kg, 10 reps left, rest 20 sec, 10 reps right, rest 20 sec and repeat
- 60 rep total

Pullup 5, 3, 2 on the minute with thumbless grip

"Coyote is always waiting, and Coyote is always hungry."

04-07-10 05:55 PM - Post#616457    

Cool about the HKC. Great opportunity!

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

04-07-10 11:30 PM - Post#616530    

The HKC workshop was certainly worthwhile for me. It helped my movement patterns and gave me some things to work on for continued improvement.

"Coyote is always waiting, and Coyote is always hungry."

04-08-10 09:00 AM - Post#616574    

Warmup/Mobility

Halo, 16kg, 9/9

Goblet Squat, 16kg, 10

Kettlebell Swing, 16kg, 10/10

Getup, 8kg, 1/1

Hammer Wind, 8kg, 10, 10

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."

04-08-10 09:13 AM - Post#616581    

Must say I am a bit jealous about HKC-just couldn't justify the cost since I am not a trainer. There is a class at the Y coming up with someone who is certified through Art of Strength-so I am looking forward to having someone with a trained eye check my form. So glad to hear you took a lot away from it and sure passing will happen if there is a next time. Oh-by the way - I steal my w/outs from most folks here - you're not an exception-so thanks for posting them.

04-08-10 09:58 PM - Post#616765    

Hi Tree. I'm an engineer and generally learn from books, journal papers, and experimentation. However, there are times when it it pays to seek out an expert.

As an old guy, all too rapidly becoming a really old guy, I want to stay as active as I can for as long as I can. I decided I needed some expert assistance with the kettlebells and that the RKC was a worthwhile investment for me, and haven't been disappointed.

Your Y class sound's like a good option. The ones around here don't have any kettlebell activities. I'm glad you find something from my workouts worth stealing. It's the best form of flattery.

"Coyote is always waiting, and Coyote is always hungry."

04-09-10 08:50 AM - Post#616815    

Warmup/Mobility

Halo, 16kg, 9/9

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1

Swing 16kg, 10/10

VO2 Max Kettlebell Snatch
- 16kg, 15:15, 8 reps/set
- 8 min, 16 sets, 128 reps
- HR 144

Pullup, 5, 3, 2

"Coyote is always waiting, and Coyote is always hungry."

04-12-10 08:58 AM - Post#617254    

Warmup/Mobility

Halo, 16 kg, 8/8

Goblet Squat, 16kg, 10

10 Minute Circuit of Kettlebell Swings and Getups
- (SW 10/10, GU 1/1), 16 kg
- 4 rounds in 10 minutes

NB. Though I consciously slowed down, I had a lot of time after 3 rounds, so I did the 4th and it felt good.

Pullups 5, 3, 2

"Coyote is always waiting, and Coyote is always hungry."

04-13-10 08:44 AM - Post#617558    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Kettlebell Swing, 16kg, 10/10

Getup, 8kg, 1/1, 1/1

Hammer Wind, 8kg, 10, 10

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."

04-13-10 12:06 PM - Post#617640    

Sheesh...that swing/getup combination sounds brutal...

"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard

04-13-10 08:18 PM - Post#617712    

It can be, but it's OK if you pace yourself and don't rush. Of course, the progression is to reduce the rest pauses until it's continuous movement for 10 minutes, then you get to increase the time.

"Coyote is always waiting, and Coyote is always hungry."

04-14-10 09:09 AM - Post#617828    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Kettlebell Clean & Press, 24kg
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3

Kettlebell Swing
- 24kg, 9 minutes, sets of 10 interspersed with walking
- 120 rep total

"Coyote is always waiting, and Coyote is always hungry."

04-15-10 08:37 AM - Post#618127    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."

Steve's Strength Saga
04-16-10 08:45 AM - Post#618389    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Half Getups, 24kg, 3/3

Kettlebell Clean & Press, 24kg
- 1/1, 1/1, 1/1

Kettlebell Snatch, 24kg
- 5 minutes, 15:15, 5 reps/set
- 50 reps
- HR 138

Pullup 5, 3, 2

"Coyote is always waiting, and Coyote is always hungry."

Re: Steve's Strength Saga
04-18-10 06:41 PM - Post#618850    

Warmup/Mobility

Yard Work

28# Wt for Distance Practice

"Coyote is always waiting, and Coyote is always hungry."

Re: Steve's Strength Saga
04-19-10 08:39 AM - Post#618944    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Kettlebell Clean & Press, 24kg
- 1/1, 2/2
- 1/1, 2/2
- 1/1, 2/2

Kettlebell Swing
- 24kg, 7 minutes
- 120 reps
- HR 132

"Coyote is always waiting, and Coyote is always hungry."

04-19-10 11:31 PM - Post#619140    

I decide that I needed some RKC coaching and met with Jason Wood after work. We worked on mobility, Swings, Getups, Snatches, Presses, and Windmills.

"Coyote is always waiting, and Coyote is always hungry."

04-20-10 08:28 AM - Post#619184    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 1/1

Pullup, 5, 3, 2 on the minute

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."

04-21-10 09:23 AM - Post#619466    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Kettlebell Clean & Press, 24kg
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3

Kettlebell Swing
- 24kg, 11 minutes, sets of 10 interspersed with T-spine mobility
- 200 reps

"Coyote is always waiting, and Coyote is always hungry."

04-23-10 08:39 AM - Post#619931    

Warmup/Mobility

Halo, 16kg, 9/9

Goblet Squat, 16kg, 10

Getup, 16kg, 5 minutes

Pullup, 6 sets of 2 on the minute

Footwork drill, reverse

"Coyote is always waiting, and Coyote is always hungry."

04-23-10 08:47 AM - Post#619935    

I'm liking those halos. Glad I picked them up from your log.

• Steve Rogers Said:

Always helpful to get another eye on the workouts, huh.

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

04-23-10 07:06 PM - Post#620087    

A trained eye can be a big help. I have some movement patterns to work on, too much of my time as a kid was spent watching TV and reading books. I don't begrudge the time spent reading, but most of the TV time was non-productive.

"Coyote is always waiting, and Coyote is always hungry."

04-24-10 05:43 PM - Post#620261    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Swing, 16kg
- 10/10 for 12 minutes
- 280 reps
- HR 156

Braemar Stone Proctice

"Coyote is always waiting, and Coyote is always hungry."

04-26-10 08:51 AM - Post#620510    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 5 minutes

Pullup, 6 sets of 2 on the minute

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."

04-27-10 08:28 AM - Post#620746    

Warmup/Mobility

Halo, 24kg, 5/5

Goblet Squat, 24kg, 10

Swing
- 24kg, 10 swings
- Footwork drill, 2 step glides
- repeat for 12 minutes
- 140 swings

Windmill, 24kg, 5/5

"Coyote is always waiting, and Coyote is always hungry."

04-28-10 08:50 AM - Post#621075    

Warmup/Mobility

Halo, 16kg, 8/8

Goblet Squat, 16kg, 10

Getup, 16kg, 5 minutes

Pullup, 6 sets of 2 on the minute

Footwork Drill, Spin

"Coyote is always waiting, and Coyote is always hungry."