SATURDAY MORNING

I've not been posting much but I have been trying to make sure I've been working out as best I can.  I've been staying away from the bar but I have been doing a number of kettlebell workouts (among other things).  I am slowly starting to feel better.  My routine included more rest than usual and lower weight while maintaining a level of fitness. 

Having a goal...my very own chin up challenge...has made it easier.  I take my bands down to Gowdy and amuse the neighbors.  What I've started to do on either Saturday or Sunday is to take my bells with me and do a work out outside.  Saturday morning was brutally hot...lots of sweating.  Here is what I did...

Stretching and therapeutic exercises...those hips need to be stretched out.

Chin ups...3 sets of 5 with 3 bands.  Next week I plan to progress to just two bands. 

Warm up of snatches.

Then 3 rounds of the following with two 12 KG bells...

3 double cleans
1 double press
10 double swings
3 body weight squats (weights still do not feel right.)

Between each round, I did overhead carries. 

The next time I do this complex, the plan is to do as many rounds as possible in 10 to 15 minutes and to skip the carries. 
Then 3 rounds of the following on each side...

1 - one handed swing
1-  press
1- snatch

3 - one handed swings
3 - presses
3- snatches

5 - one handed swings
5- presses
5 snatches

I did farmers carries between each round.

I need to thank Pat Flynn for his simple, easy and effective workouts.  I always need to make modifications because of my knees, hips or feet but they always work and always leave me in a puddle of sweat. 

His website is http://www.chroniclesofstrength.com/
Check out this video:



And to those who hang at Gowdy Park...could you please clean up after yourself?

And where should you go after a sweaty workout?

Toasted almond ice coffee.

Need I say more?

If anyone wants to joint me at Gowdy for a work out, give me a shout out!

SMART TRAINING

 In addition to trying a free class at Title Boxing Club this weekend, I did a workout at the Torigian YMCA.   They have a decent number of kettlebells and barbells both of which were on my training agenda.

Over the years when people have complimented my training and/or my technique, I've usually brushed it off or been annoyed that my training was interrupted.  On this day, a young guy came up to me after I had completed a Turkish Get Up using a 12 KG or 26 pound bell.  He more than enthusiastically described my TGU as perfect.  He said most guys can't even do a TGU without weight.



14 KG TGU in my messy backyard!

What I haven't learned is that because someone compliments you at 12 KG, it doesn't mean you have to immediately do one with 16 KG or 35 pounds.  Well, that is what I did.  That wasn't about training.  It was about trying to impress someone.  You see, for a number of health and joint reasons, I need to be smart about how I train.  That wasn't smart.  It doesn't mean I can't do 16 KG because I can.  It just means I need to be intentional about when I do them.

As many of you know, I went into the Strong First Certification training with a number a number of injuries.  I worked through them.  Eric Gahan, co-owner of Iron Body Studios, offered the best advice when I first started training there.  He said,  "You need to remember the goal."  Without that advice, my injuries would not have been under control by the certification.  I know I would have pushed myself.  All I needed to do was push, pull, snatch, clean, swing and squat 12 KG.  Without those words, REMEMBER THE GOAL, I would have pushed myself to push, pull, snatch, clean, swing and squat 14 or 16 KG.  It would not have been smart.  Full disclosure...there were times I did at 16 KG TGU.  One time, I almost attempted a 16 KG snatch.  At the time, none of it felt right. 

Snatching with 12 KG

Without Eric and Artemis knowledge and experience, I would know have become an StrongFirst Instructor.  I would not have reached this goal. 

Smart training is to have goals and understand that it takes to get there.  Remember the goal.