Archive for March, 2011

The weeks before this last, I was going through Scott Sonnon’s TACFIT Kettlebell. I had done the pre-recruit level with the 16 kg bell, and had a good time of it. A couple of weeks ago, I started training on the “Recruit”-level moves, and I really like them! I also upped the bell to the 24 kg for more intensity (for some of the sets).

But this last week, I’ve kinda gone back to basics for a little while (but sneakily adding in a couple of my fave TACFIT moves).

So, back to two-handed swings, using the 32 kg bell. Add the TACFIT “yaw press,” which is the standard military press while turning from one side to the other, and the “diagonal clean,” where you pull the clean from the foot opposite the hand you are using.


3 x 25 two handed kb swings (32 kg)
1 x 2 (each side) yaw press (32 kg)
Stretching and cooldown


Stick and empty hand heavy bag
3 x 30 two handed kb swings (32 kg)
1 x 10 two handed kb swings (32 kg)
2 x 2 (each side) yaw press (32 kg)
3 x 2 (each side) diagonal cleans + yaw press (32 kg)
Stretching and cooldown

Of note: for the last three sets, you’ll notice that I added diagonal cleans; I immediately followed each with a yaw press. DO NOT do this with any kind of weight unless you have a bombproof back and torso. In fact, neither the yaw press nor the diagonal clean should be attempted with heavies until you’ve built your torso up, let alone adding them together. I mean it.

In addition to just the normal forces involved in the military press and regular clean, you are adding rotation to the mix. That can be dangerous and cause injury unless you’ve trained up. Use no, or light weights unless you’re trained using your back and torso with rotation and weight. You’ve been warned.

I thought it felt great, but I’ve constantly trained my back and torso, and added the rotational weight lifting from both martial arts and kettlebell.

I’ve gotten back to cycling my carbs, so that I’m focused on eating a lot of protein, fat, and veggies for the majority of the week, with a carb spike day on Saturdays. Taking the cue from Tim Ferriss’ “Slow Carb Diet” from his 4-Hour Body book. Very similar to the ol’ “Anabolic Diet” from Dr. Mauro DiPasquale (recommended from the Big Beyond Belief book).

Music: Filter mix.


Read Full Post »

Today’s epoch of goodness was brought to you by Mssrs. Tsatsouline, York, and Tabata.

After being banged around by my new kite a coupla Saturdays ago (a workout in itself!) I took it easy for a few days to let my whiplash and wrenched shoulder heal up. After a few days, I did a workout or two, going easy on the shoulder, first, then almost back to normal.

Today, I went for a pretty good extended session. After some loosening up moves, I cranked up the tabata sets (20 sec on/10 sec rest) to 20, for a more extended sustained strength workout consisting of kettlebell snatches (switch hands every set) with the baby bell (16 kg). Which makes it a 10 minute interval set, altogether.

Then went for barbell bar, after five reps left and right hand kettlebell side press (32 kg bell), to do five reps deadlifts (265 lbs/120.2 kg). Rested/demonstrated to roommate some lifts like the two-hands anyhow then back to the side press. First set seemed to hurt the right shoulder a bit, this second set felt better. Felt pretty good, so added 22 lbs to the bar, for five more deads at 287 lbs/131.2 kg.

Why so light, you ask? Still building back up, and taking it slow. Plus, I’m doing it in a context that includes fatiguing exercises first, so I don’t want to damage myself by being *too* eager. I know I can do more, but I’m working on making sure I’m structurally sound (i.e. tendons & ligaments & joints & such) first.

Cooldown and stretching followed.

Overall, felt really good. Right now, several hours later, I can feel a bit of soreness in my shoulders, but otherwise okay.

Today was a fasting day, up until dinner.

Music: Afro-Celt Sound System, POD

Read Full Post »