Today is technically a variety day, so I did this workout I read about somewhere.
Sets of two-handed swings alternating with Hindu squats. Start with 50 swings, then 10 squats. Take a one-minute break.
Then do 40 swings, and 20 squats
Then 30 swings, 30 squats
See the pattern? 20 swings, 40 squats
Finally, 10 swings and 50 squats.
It takes 12-15 minutes, but it’s a smoker!
Monday I did the “easy” ROP day, which was three sets of 1×1 C&P with the 24kg kettlebell. It started rough in the first set and I began to question my strength. As I got a little warmed up, I pressed better. Much of this, I believe, is using correct form.
Tuesday I did a variety day which included real basics: a set of two-handed swings followed by a set of TGUs, 1×1. I did that three times. Not too taxing.
Wednesday was off, and today was Medium day. I was shooting for five circuits of 1×1, 2×2. I got to three and felt my form was starting to suffer too much. Did medium effort swings for 7 minutes.
Finished out August with another day of circuits on Thursday, a variety day on Friday and a snatch test on Saturday.
That’s right. As you recall, our goal for the year is to complete the ROP (Rite of Passage) which includes the Secret Service Snatch Test (SSST) by doing 200 snatches with the 24kg kettlebell in 10 minutes. Then pressing half our bodyweight one time with each arm.
We determined it was time to do a benchmark test on the snatch to see where we are. I had gotten up to 120 snatches, just by doing VO2 max and working up to the heavier KB. This test was going to be rep-heavy at the beginning and I was hoping to get to around 160 reps.
It was not to be. I started off strong (as in, my very first set) and dropped precipitously. I ended with 124, only a few over my VO2 max maximum. Still have work to do.
This month will be the official beginning of the ROP program, which is a light-medium-heavy schedule with cleans and presses, then adding in some swings and snatches.
It begins tomorrow.
Got back from DC on Friday, so I was able to run 5 miles Saturday. I started with a mile at 8:30, half mile at 9:00, mile at 8:00, half mile at 9:00, mile at 7:30, mile at 9:00. Good run.
Monday I did a “medium day” which consisted of five movements, done in four circuits. I selected the following:
I felt pretty good after this one.
Weight-wise, I gained on my trip, but not as much as I thought I would. Yesterday I was right about 170, and I figure I’m down to 16% BF. That means that over the past two months, I have lost a total of about 8 lbs, with 12 of those from fat offset by 4 lbs of muscle gain.
Today, I was actually at 167.8, which is almost a new low, but is surprisingly good for how I’ve been eating lately (on the trip and since).
I left for DC for a few days yesterday, but was able to get in my Tuesday SFP 2.0 workout. Everything went well. Did six sets of six reps each arm with the 24kg kettlebell, and four sets of six with the 16kg.
The run went well, hit the top of the hill at 1:05 but felt like I was taking it easier than that. I should bust it out again and see if I can beat my record of :59.
Today was a scheduled off day, but when I returned to the hotel after meetings, and a lot of eating, I went for a run I estimate at about 5 miles in length. I am accustomed to training at higher altitudes, but that supposed benefit was more than offset by the heat and humidity. It was a tough run, but hopefully I burned a lot of calories, because I sure ate a lot at dinner afterwards!
I missed the workout on Friday. Had some other stuff going on in the morning and just didn’t do it. I think that’s the first time I’ve missed a workout for a while, so I don’t feel too bad about it.
Saturday I did another run. As the next step of increasing the time I spend at higher intensity levels, I ran three straight miles at about a 7:30 pace.
Today was “hard” day. And it was hard. Fortunately, not too hard, although I ended up doing only 4 times through the circuit rather than the planned 5. I was just starting to lose my form in all exercises.
I started out with this great move from a Steve Maxwell video. Check out 2:15 on. I have no idea what that’s called, but it looked awesome, so I threw that in at the beginning as one of two full-body exercises for the day. I did that 10 times.
After that I did 5 Hindu pushups, on the pushup board, 5 pullups (or as close as I could simulate it), 10 hack squats, 20 Russian twists and 10 burpees. It took about 5 minutes all the way through, and man was I wasted.
My burpees were not great form. By the end, I was just flopping down and using too much back to get up. I need to work on those and pullups the most.
SFP 2.0, what more is there to say?
Was able to do 8 minutes with the 24 kg (only 5 reps per), once I do all 10 min next week, I will start adding more reps.
Then did my version of the 30 minute run. 4 minutes on the eliptical, 1 minute of all out jump rope X 6 times.
Finally 5 min of swings with the 24 kg.
Today I was able to do 5 minutes of 6×6 snatches with the 24kg kettlebell as part of the 10 minutes of snatching on the 15:15 second protocol from VWC. (If that makes sense to you… get help!) I did the other five minutes with the 16kg.
I went out for my run and decided about 5 minutes into it to change it up. I curved around to the far side of the grassy field at the school and replaced the rest of my run with 5 bouts of Tabata protocol sprinting. That’s 20 seconds all out, 10 seconds jog, repeat.
I am serious, you can’t do that more than a few times without wanting to puke.
Got back to the house and did 4 minutes with the mace. Good workout.
Today was medium day, and although I hate to admit it, I also forgot to read the schedule and did 1 less circuit than prescribed.
I did crack it up a little though, so I’m not completely wimpy…
Burpees, KB Rows, Lunges w/kb, dips, and bicycles. Each circuit lasted just under 4 minutes and instead of resting for 2 minutes in between, I jumped on the eliptical and kept moving. Total workout time was just under 16 min/20 min if you count my 4 min warmup.
I’m calliing this the “+” workout anytime I add in the “active” rest of the eliptical. It keeps the heart rate up and adds that little bit of extra work.
