I prepped differently today. I started working on my double overhead kettlebell squat. This is very tough and will take a month or 2 to nail. I figure that if I can nail the double overhead KB squat, my overall mobility will be ok for level II in July. I think I am there already but it never hurts to over prepare.
BW x5 L and R
16k x5 L and R
24k x5 L and R
Snatches...2 sets of 50 with the 16k, each set took about 1:30 or so
Day 36 is done and I am feeling pretty good. This Easy Strength program is a good experiment to get me ahead of the game for RKC II in July. My amazing wife and I are expecting a little boy due on June 3rd so I am trying to put as many good reps in the bank as possible before he comes. When this guy is born I will have to do my best in preparing to be a good Dad as well as get prepared for level II. I am not sure how I will do but I know that I won't give up...I don't have a choice
Everything feels good...but... I am dealing with stupid little nagging issues from all the landscaping I am doing to get the yard ready for spring. I will make it.....my wife is holding a baby in her belly and I complain about raking :) Whats wrong with this picture??
I am a wuss, I know this, but complaining makes me feel better sometimes
40k x4 R hand and x3 L hand *** PR on both
Pistol- all both legs
28k x 2
36k x 2
36k x 2
50 with the 24k in 2:15
Ab roll-out 2x10
When I am feeling tired in my training I go to Rifs Blog and read the quote at the top. This hits me every time.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
IMO, pistols are the best leg strengthening exercise known to man. If you can pistol, your legs are pretty strong.
The pistol takes time to master. Most dive in too early but they soon realize that they need to lay down a good foundation before they attempt the pistol.
I recommend mastering the airborne lunge first then progressing to the pistol. Here is a quick video on how to do the airborne lunge.
I hope that video helped with a good progression for the pistol. The airborne lunge will smoke you.
The bodyweight pistol requires much more mobility than the weighted pistol. You need to utilize almost all available ankle dorsiflexion with this variation. You weight yourself in the middle of the foot and not just your heel.You will also have a torso position that is more forward and "over" your legs. There is generally more lumbar and thoracic flexion.
The weighted pistol is easier for a few reasons. One, you have a counter-balance. This allows you to sit back earlier and shift the weight towards your heel. Two, you can get away with less than adequate ankle mobility because of this counter balance. The knee does not have to glide forward as much because you can sit back. The last key difference is the torso position. The weighted pistols allows the spine to be taller throughout the movement as well.
The 40 day program is almost finished. The lifts aren't bad but sometimes it's tough to get motivated to do the same lifts in every training session. I am almost there but I had a setback this week. I have been doing tons on work in the yard getting it ready for spring. I was edging my beds for a few hrs and my back got cranky. If you add that on top on some stone work it does a number on my back. It stunk, I was crooked for a bout 3 days and could not stand up straight until thursday night. After plenty of rest, foam rolling, mobility and light work I was able to get back into a groove. I only got 2 sessions in this week due to my back but I will be done in about 10 days or so....sweet.
Weird, I can pistol the 44k and it doesn't hurt but edging plant beds in my yard smoked me. Kinda funny.
Anyways, here are days 32 and 33
2x5 with the 20k
snatches 100 straight with the 16k
Akro wheel roll outs
36k x 3
Snatches 30/30 for 10 min with the 20k
Overall I am pretty happy with my numbers after the setback. I didn't push the pistols this week but next week I will go heavy.
I have hit a 44k pistol, press and pull-up on this program with the goal being a 48k pistol, press and pull-up. I have learned a ton through this journey.
Today was a good day :) My wife and I just came from our 32 week ultrasound. The little guy is due June 3rd. We got a sneak peek of him today in a 3D ultrasound. He is about 4lbs at this point and things seem to be going great.
Apparently he doesn't like to get his picture taken :)