As much as I hate to admit it, the past few months my training has diminished to a fraction of what it was and I now find myself with the waist belt getting tighter and tighter and that I am completelty gassed after climbing the seven floors to my office (damn you elevator). But there is no time like the present to change it up so I am dialing in my diet (Paleo/Primal), cutting back on all of the delicious CO microbrews, and placing myself under Coach Nico’s watchful eye at Colorado Kettlebell Club.
My goals are largely GPP (general physical preparedeness) and leaning down to 195 lbs (currently 215lbs and feeling blocky as hell), but here are a few specifics that I want to accomplish in the near future.
A) Develop endurance and improve body composition for 14er season (spring/summer) and climb ten CO 14ers next year
B) 15 Strict Dead hang pull-ups unbroken
C) Deadlift double my bodyweight (current max is 365lbs)
D) Continue to compete and improve in both BOLT and GS meets
E) Compete in three Spartan races in 2013 (2 Sprints, 1 Beast)
F) Continue to press the 40kg bell for reps, it took awhile to build the strength and not something I plan on losing
Those are a few of my fitness goals for 2013 (so far).
So last night was my first night at the Colorado Kettlebell Club in a while and the atmosphere was ELECTRIC. The Denver Highlander rugby club was training along with 10 folks in the crosstraining class taught by Coach Nico, the place had plenty of room for all and it was a blast seeing so many people doing worthwhile exercise (I am of course comparing this to my former big box gym).
I am doing the ‘fly solo’ option that Nico offers to experienced lifters and athletes, which means he gives me my program and sets me loose to wreck havoc on the iron (in a safe and professional manner obviously). If you are an Oly lifter, powerlifter, GS athlete, or anyone who knows their way around the gym I HIGHLY recommend this option!
Deadlift 5 x 8: Used 225lbs for all five sets. Focused on form, keeping chest open, shoulders back, and pressing heels into ground. Pulling 40 reps and 9,000lbs felt great but I made sure to stretch the low back between sets to make sure the multifidi didn’t tighten up too much on me.
Barbell Press 5 x 8: 8 – 88lbs, 8 – 121lbs, 8 – 125.84, 8 – 121lbs, 8 – 121lbs. Really tried to keep the barbell moving in a vertical line and moving my chest through with a solid lockout. Whoever thinks a press is an upper body only exercise is a fool, those reps were getting long and my legs were twitching like a certain strung out Hollywood starlet.
Jump Rope 5 min
- Glute Bridge 3 x 10
- Push-up 3 x 10
- Reverse Crunch 3 x 10
Check out this hilarious video from Martin Rooney as he exposes the MOST outlawed exercise, great stuff!