Boost Protocol - d4

On to day 4 today. Felt good. I don't really feel fatigued during the protocol. About 20 min later, I have been feeling rather wasted. I'm sure there is more good pain in store.

Practice:
Goblet squat - narrow stance 16k 5x5 -- all about form.
Boost Protocol - snatch 16k - 4 sets of each round @ 8 & 16reps

Pull up 2x10
Wheel roll out: 5x5

D1 VO2max Boost

I'm trying something new that I learned at the RKCII. It is the VO2 max boost protocol by Kenneth Jay. The protocol was used to help train some of his olympic athletes. If it is good enough for them, well, you get the picture.

At the certification, we actually did day 1. I put it in the tool box for a later date and it is later. The protocol calls for either snatch or Viking push press. My hands are a little beat up and tired so I chose to do the VPP today. I will probably alternate the two exercises.

I didn't exactly know what to expect today but I did do the VO2 max protocol yesterday and I can say that day 1 of the boost is waaaaay easier than the actual the original VO2 max protocol. I will not let it fool me. I'm pretty sure there is a reason there is 2-3 min rests. Not to mention the protocol gets progressively harder...really quick! Oh yea, KJ also mentions the protocol can only be done about 3 times per year as it is very difficult; physically and mentally demanding.

I probably should have started the protocol last week or on Monday so I could finish before my PFT. As it is right now, I will probably finish after the PFT but that is ok I'm not training for that event. It is just another day in the training life.

What am I training for?
I am defining what my real goals are at the moment.

I am training for some super GPP. The ability to leap small buildings in a single bound. To be faster than a rolling O. The ability to play with my daughter! To be resilient. Fix my body composition; must have 'shredded muscle fibre and freakish vascularity,' or wiry Pavel strength. It's all good.

Practice:
ZNWU
Z - assigned exercises
RIFGA
SJ
swings - 100
Windmill: 16K 5/5
Goblet Squat: 24k 5x5
VO2MBP - Day 1
Viking push press: 24K 6 reps/14 reps -

Thanksgiving

SR RKC David Whitley sent his newsletter today -- very interesting. David puts up a challenge for the next 9 weeks. This is exactly what I have been working at for the past 2 weeks. Of course now I have to define my goals a little differently.

From David's blog:

It is 9 weeks until Thanksgiving.

Thus begins the American cycle of overeating, oversoending and skipping workouts, sliding into the New Year in fatter, weaker, more broke and more miserable than ever, only to begin anew come January 1.

Does it sound familiar? This doesn't have to be you. Not this year. You can break the cycle. If you have already successfully broken this cycle, then I applaud you! If not, I would like to help you.

How am I going to do that? By issuing a 2-part challenge to you:

Number One: I want you to set at least one performance goal that you want to accomplish by Thanksgiving. What is a performance goal? It could be something like doing 50 consecutive push ups, or hitting 200 reps of kettlebell snatches in 10 minutes. It's important for you to know that I DO NOT mean weight loss goal, like "drop 15 pounds." I'll explain why in a moment.

Number Two: Set a nutritional goal. Decide on what your nutritional strategy will be and follow with tremendous purpose. I don't even care which plan it is so much, just follow it to the best of your ablitlity for nine Straight weeks. Don't wait until Monday to start. Decide NOW. Begin TODAY.

PRACTICE:
ZNWU
RIFGA
Pistol:GTG #30 - 1/1 x 4

VO2Max Protocol: 16k 15/15 x 36 sets
Pull up: 5x5
Hanging Leg Raises: 5x5

The VO2 protocol went well today. I nearly doubled my work from last week. I noticed some interesting things during the snatch. It is almost like a new groove than I've felt in the past. Not exactly sure what is happening but it results in more power so I won't complain. I will note how it feels next snatch day.

Time to practice - done resting

They say that rest is just as important as training. After the rides this past weekend I told myself and some people at work that I need 2 days to recover. At that point I could ease into some training then hit it hard again. In the past, I've done too much in the couple days after ultra weekend rides and hurt for more days. It is difficult to know exactly how much rest is good.

I actually felt pretty good yesterday but decided to stick with my plan. This is exactly what I did.

During the day today, I practiced some odd object lifting, 30-50 lb sandbags. We are getting ready to play with these at work. I filled some up yesterday and dropped them off in the CP, the 3 and the 4. They all played all day long.

Practice:
ZNWU

lunch time: pistol (30-50)sandbag - 5 sets of 1/1, presses 1arm mp, side press, bent press.

Evening:
5 rounds of:
TGU 24k 1/1
Pull up - BW - 5
Swing - 24k 20 (2arm)

This workout is getting easy, I will do it 1 more time then move to 32k and add weight to the Pull ups. Of course, RIF says, 'It's all easy 'til it's heavy.'

My focus with all swings have been on perfect technique. Power breathing and snappy hips. Tonight I observed that the more I concentrated on the breathing, the easier they became.

Breathing technique? There is a technique to something natural?
YES! Stay tuned for a breathing class!

Wounded Warrior Unity Tour

See my Tidewater Randonneur blog for the Wounded Warrior Unity Tour report.

The trip took me from Ft Eustis Va (near Yorktown) to Walter Reed Army Medical Center in Washington DC.

Total Ride: 220~ Miles
Day 1 Ride time: 6hrs
Day 1 Avg Speed: 18.2
Day 2 total time: 9hrs (it was stop and go, esp in DC traffic)
Day 2 Avg Speed: 15.5


Lessons Learned:
I went into this ride with 1.5 weeks off the bike. I felt fresh for most of the first day but a few more miles prior to the ride would have made day 1 a little better.

On day 1 I had some stomach pain and leg cramps. Not exactly sure why.

My nutrition plan worked perfect. I tried a new on the bike fuel and I really like it. I will post more about the nutrition later.

I didn't 'carb load' so to say. I tried to keep the calories from carbs at a normal level and increased my fat intake. This was good as I didn't gain several pounds prior to the ride.

***On day 2 I began feeling a little patela tendonitis in the R knee. This happened only when pushing bigger gears up large hills. Probably overuse related. I plan to rest for a few days before I attempt to ride.

Testosterone

I just ran across an this amusing and I feel important blog post on Modern Forager called Eight Ways to Lower Your Testosterone Levels. The article (blog) shows steps to really strip yourself all testosterone.

If your goals are good health you should read.

Back to the Grind

I returned to work after my little vacation. It was a good day to practice some RKC skills. Once again I am hitting the basics and programming them into an effective program. Actually this is right out of Pavel's Enter the Kettlebell. Sounds familiar eh?

I don't need anything shiny or new to have an effective workout. Heck, I've read the book at least 15 times and the last time was about 3 weeks ago. I continue to learn from the book. I've also read the RKC instructor's manual 4 times in the past 2 weeks as well.

Lesson here? Do the program it works. Do it again and again. You will achieve results.

Practice:
Znwu
Pull up 5x5

10 min:
24K - TGU 1/1 + Swings x 30 (I completed 6 rounds)

6 min:
Swings 30 sec on/30 sec rest