From the basement

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tough old man
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From the basement

Post by tough old man » Tue Mar 18, 2008 1:41 pm

Shoulder JM warmup as I have a seperated AC on the right side
jerks - 2x24gk - 8rpm - 4minutes
1arm jerks - 32kg - 8rpm - 8 minutes switching every 10 reps
cleans - 2 x 32kg - 3 sets of 10
rack holds - 2 x 32 - 1 :45, 1:15, 1:05
2 x 24 - 3:00
windmills - 24kg
ab work
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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tough old man
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Re: From the basement

Post by tough old man » Tue Mar 18, 2008 10:22 pm

3/18/08
1 arm long cycle - 32kg - 6rpm - 8 minutes - switch on the minute
24 kg - 10 rpm - 6 minutes -switch on the minute
cleans - 2x24kg - 3 sets of 10
swings - 45 seconds on, 45 seconds off - 5 rounds
abs

http://www.rockfordkettlebells.wordpress.com
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by tough old man » Fri Mar 21, 2008 8:12 pm

Shoulder is painful today, decided to stay light
LCCJ - 2 x 16kg - 8 rpm - 10 minutes
snatch - 16 kg - 18 rpm - 3 minutes l/r - 108 reps - 1 hand switch
that was enough for the shoulder today
ab crap
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by tough old man » Mon Mar 24, 2008 3:48 pm

3/23/08
long cycle - 2 x 24kg - 5 reps at the top of each minute - 10 minutes --Not as hard as you would think compared to GS
1 arm jerks - 16 kg - 3 minutes left/ right 1 switch -- 15 rpm
called it a day
shoulder hurts
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Shafpocalypse Now
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Re: From the basement

Post by Shafpocalypse Now » Mon Mar 24, 2008 4:11 pm

I still get some hassles from the shoulder every now and then from the kb jerks. Usually when I start off too cold. I've still got a lot of joint adaptation to go.

I'd like to be getting some longer times in the rack like you, Doug. Shit is still eluding me. I'm planning on a second workout with the kbs later on today. I'd like to at least dupicate my 3 minutes of jerks.

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Re: From the basement

Post by tough old man » Mon Mar 24, 2008 9:08 pm

My shoulder issue is a seperated AC joint that we now think might need surgery to correct. As for the rack, I had trouble with it until I first worked with Catherine and she taught me the heel lift to connect technique with a 32kg bell. Once I knew the feel it was just a matter of forcing it to happen and get more flexible...Now if I could just get the damn gut out of the way... I'm thinking of dieting but oreos are so available.
Doug
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"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Shafpocalypse Now » Mon Mar 24, 2008 11:43 pm

Easter candy is killing me. I'm holding off on the Cadbury Creme eggs, but the white chocolate and orange kisses are irresistable.

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Re: From the basement

Post by tough old man » Mon Mar 31, 2008 11:06 pm

Spent all weekend at the IKFF cert with Steve Cotter and Ken Blackburn -- AWESOME !
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


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Re: From the basement

Post by Mickey O'neil » Mon Mar 31, 2008 11:11 pm

D.SIDES wrote:Spent all weekend at the IKFF cert with Steve Cotter and Ken Blackburn -- AWESOME !
Details?

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Re: From the basement

Post by tough old man » Wed Apr 02, 2008 3:18 pm

Great training ! All hands on kettlebells with functional movement analysis and Qi Gong ( which I found fascinating having never done it before) Lots of timed sets. Very knowledgable group of people attended. It was better than the earlier akc cert I did.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by tough old man » Mon Apr 07, 2008 7:49 pm

3APRIL
long cycle - 16kg - 5reps l/r, 24kg - 5l/r, 32kg - 5l/r -- repeat 4 times then 1 time through as double kettlebell work.
front squats - 24kg - 5 reps l/r - 5 sets
fun lifts - 2 handed anyhows, windmills, get up sit ups ect.

5 APRIL
double jerks - 10 rpm - 3 minutes - sucked
1 arm jerks - 24kg - 2:00 l/r, 1:00 l/r, 1:00 l/r = 8 minutes
pullups

7 APRIL
Snatch - DD24kg bell - 60 left / 60 right - 5:40
Snatch - DD24kg bell - 5 l/r at the top of every minute - 10:00
Snatch - 16kg Pro bell - 37 reps l/r - 3:00
other stuff
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by tough old man » Wed Apr 30, 2008 9:40 pm

April 25-27 RKC cert in St. Paul
50 snatches left 34 right. GS style is ok per Pavel.
Every instructor there was incredible. The amount of skill and knowledge in the cadre, from Kenneth Jay and DaveW all the way down to the assistants and even the students exceeded my expectations. Everyone worked hard and put out big time.
It was worth it for what I learned. The hard style techniques work plain and simple.
I may modify my GS a little to include a hardstyle workout every fourth day.
Thanks Zar, Pavel, Irontamer,JDC and everyone else.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Mr Clean » Thu May 01, 2008 1:31 am

Nice work.

I would like to hear your opinions on the diference, if any, of the content of the two certs. There are a lot of people here who have been arguing about fluid v hard, etc. I attended RKC a couple of years ago, right before the big break up, and i thought it was well run. I thought the content was nothing earth shatering. I happen to live in Twin Cities so it was not as expensive to attend. I would have been disapointed if I would had to pay for air travel.

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Re: From the basement

Post by tough old man » Mon May 05, 2008 7:55 pm

The RKC is truly a system for lifting and can be applied to other situations. The AKC is a style plain and simple. Effective but it wouldnt cross over to say powerlifting. I am trying to find a hybred routine right now. (mystyle ) Am working on a short comparison article now.

5/4/08
1 arm long cycle - 32 kg bell
7 minutes switching every 30 seconds - 56 reps

1 arm jerks - 40 kg
8 left/right, 8 left/right

double jerks - 2 x 24kg bells
15 reps, rest 1 minute X 3 sets
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Mr Clean » Tue May 06, 2008 7:38 pm

Interesting. I don't know if my style would be accepted by either club. I fall somewhere in the middle. I do know I have backed down a bit in terms of rigidity over the last year an it has paid off in terms of feeling better.

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Re: From the basement

Post by tough old man » Wed Jul 30, 2008 1:00 am

Posting here again. The doc said if it doesnt hurt (my AC Joint )I can do it so we are back to the kettlebell lifting hoping to prep for a contest in spring.
7/20/08
Breathing Jerks - 2-32kg bells - 7 breathes per rep - 5 reps - 3:00 minutes
Jerks - 2-16kg bells - 5 minutes - 6 rpm - not hard
1 arm lccj - 16kg bell - 8 minutes - 6rpm - 1 switch
same - 24 kg bell - 6 minutes - 6rpm = 1 switch

BENDING - Gr 5 6"x 1/4" bolt, 6 x 1/4 round crs, 5x1/4 round crs, iso holds on red nail

7/22/08
Jerks - 2-24kg bells - 25 reps, 19 reps, 12 reps.
2:00 - 8 reps - good rack, solid
1 Arm Jerks - 28kg - 6 minutes - 6rpms - switch on the minute
Goblet squats - 28kg - 3 sets 0f 5 reps
Windmills - 16kg - 2 sets of 5 reps

Bending - 40d double underhand and reverse bends, 1/4" x 51/2 and 5"

7/24/08
Jerks - 2-24kg bells - 5 minutes - 4 rpms - 2 sets
1 arm jerks - 32 kg bell - 6 minutes - 4 rpms - switch 1:30
Bending - Horseshoe practice

7/27/08
Lccj - 2-32kg bells - 10 reps
1 arm lccj - 32kg bell - 4 minutes - 6rpms - switch on the minute

Bending Cert for FBBC - Grade 5 bolts 1/4" x 6, 51/2, and 5. Witnessed and sent in for verification.
I cant wait til I can close the red nail and the grade 8

7/29/08
1 arm lccj - 24 kg bell - 4minutes 50 seconds - 60 reps - switch every 10 reps - too hot and humid
1 arm Jerks - 28kg bell - 15 reps l/r
1 arm jerks - 40kg bell - 5 reps l/r

Bending - 6" gr 5, horseshoe work, snapped 12mm open end wrench,
60d nails x 10. takes 1 good hit and a close to do 60s now. @ 10 seconds
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Shafpocalypse Now » Wed Jul 30, 2008 10:20 am

Hahahah.

Bending. I'm terrible at it. I've seen some freaky bending shit at the Michigan Grip Champs though.

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tough old man
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Re: From the basement

Post by tough old man » Thu Jul 31, 2008 10:36 pm

Tonight I bent my first 12" timber spike!

and I did some kettlebell stuff too...
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Shapecharge » Thu Jul 31, 2008 11:52 pm

You got to be shittin' me...really? Awesome. I was in Lowes over the weekend getting some plywood and I walked by those giant ass spikes, no shit I grabbed one of 'em and had at it for about 10 seconds trying to bend it...a few people walking by looked at me like I was retarded. Didn't harm it at all.

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tough old man
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Re: From the basement

Post by tough old man » Thu Jul 31, 2008 11:56 pm

I have actually bent in the aisle at Lowes trying to find where I was at as far as bending what they had available. I did pay for what I bent . ](*,) Should have returned it as defective.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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Re: From the basement

Post by Sandman » Mon Apr 27, 2009 9:19 pm

tough old man wrote:I have actually bent in the aisle at Lowes trying to find where I was at as far as bending what they had available. I did pay for what I bent . ](*,) Should have returned it as defective.

Sounds good. I think maybe you could combine bending with some type of home improvement store parkour. Bend as much shit as you can and then run from the employees or security guard if they have one. Mix up a few thrusters with a toilet basin or a counter top sink and just freestyle it. First one to the parking lot wins subtract 1 minute fro every object bent. I am sure this could be done on a sliding scale depending on the difficulty of the object.
Shut the fuck up and train

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tough old man
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Re: From the basement

Post by tough old man » Mon Apr 27, 2009 9:59 pm

Maybe not. I have friends who work loss prevention there. Maybe at Menards and as you run through the grocery aisles you have to pick products with good nutritional values and avoid the checkout candy?
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

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