Eat Your Words. . .

I tried to join the 700 club today. It didn't work for me. I bailed at 450 and felt great doing so in that just 48 hours ago my legs failed me completely. In an attempt to train for a 5Th straight day, with visions of 400m, 600m, and 1000m distances dancing in my head, my legs, victims of many body-weight lunges during MTW's training, were straight up UNAVAILABLE. The downhill shuffle/warm-up drills I picked were stellar, and if I hadn't felt so good at the start of this session I would not have felt so BAD at the end. When I got to the track, the 400m took the swing out of my Richard, and the 600m run robbed me of any hope fueling a 1000m time trial. I was clowned, on my home turf, on a relatively warm day, in an arena of empty seats. Somehow, that made the whole failure to launch harder to stomach. I forced myself to endure A 1400M uphill run/walk Guerrilla style on the way home, which allowed me to still pee standing up, like the male homo erectus I claim to be, though the aborted 1000m attempt would certainly spell otherwise. Today was different. I called Mike, who, as you know, is always down, and we went after 700. Stopping at 450 was the smart thing to do, as he is on his second week of Pavel's "Hot Wheels in 10 program" and my neck was just not up to 700 reps. Standby for debrief: My counts are not the same as my partner's

Pull Ups 3-7-5-5-5 (25 in 6:00)

Wailers 1 set of 70 non stop, in 6:30

Push Ups 10-10-10-10-10-10-5 (65 total for me, as Mike and I went 10 for 10 all the way up to the end, e.g. 10 myself, 10 Mike, repeat)

Snatches 20KG x 10R-10L-10R-10L-15R-15L (70, in 2:57, HR 175 BPM)

Squat Thrusts x 70 in the following fashion: Myself 1, Mike 1, all the way to 30, and then from 30-70 we went by 2's. This took 8 minutes, and amazingly my HR was above 170 the entire time. Our total time in was about 41:00, we knew jerks and anything else was asking quite much of ourselves, so we tackled the swing/HP with ferocity.

20KG Swing 10RL + 20 Two Handed Hot Potato in :53, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :52, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :55, HR 180 BPM, rest :45
20KG Swing 10R + 10 Two Handed Hot Potato, done. These rounds completed in 5:16
5 Pull Ups + 5 Push Ups, DONE.

Total Time 50:08

manly. . .

Deconstruct/Rebuild

Recommended training protocols
2 weeks out from a 1,000 Rep Challenge:

Prep Workout 1
275 total reps, working with 25 reps of the following drills:
Jerks
Squat Thrusts
Push Ups
Pull Ups
Wailers
Snatches
Hot Potato
Supermen
Swings
Anchored Knee Raises
BW Lunges
Rest 7 Days

Workout 2
500 total reps of the following drills
100 Swings
100 two handed Hot Potato
(5 sets of 20 swings, 20 HP)
75 Push Ups (3 sets of 25 or 3 sets of 10 + 3 sets of 15)
75 Reverse BW Lunges
50 Jerks (TBD)
50 Squat Thrusts (TBD)
Rest 5 days

Workout 3
Game Day

Kettlebell Training promotes a healthy lifestyle

1100 hours Monday
Press 20KG
Alternate for 5 x 5 Dbl
2 sets x 8 RL
1 set x 8 dbl.

Renegade Row x 3 sets of 5 RL

Farmers Walk DBL 20kg
1:15, rest 2:00
Towel Grip 40 paces out and back x 2 sets, final HR 140 BPM.

The revelation: Yesterday's conversation between D Mc.Diesel, CD, and myself came at a moment shortly after I grabbed a handful of softening gluteal tissue and sent a chill up and down me backside. I had to get off the aerobic trip and go back to the days of Tyler Durden and Keyser Soze. It was time to scrape my body back into the squared circle. Diesel asked about activity that would get a lean-mass-minded individual to burn fat, and the three of us were off trading thoughts. Three RKCs flexing the mental and I was psyched about being there. With Diesel Dawn's questions and contributions plus the ensuing grammar that Carrie and I came out with,
I developed a new deal. Push the threshold, push the threshold, push the threshold.
I can get nasty with aerobics on guts if the day comes to it.

The Call:
Sprints and Farmer's walks to replace runs of more than 2.5 miles, or 1,000M. Given Thursday night's revelation, Part 1, I had to include the 1,000M into any outline for the future months' training.

1,000M Run performed 1-2 times a week, as either the 10 laps organic to a Man Maker or as a 1,000M burst.

High Rep push ups and high volume doses of Pull Ups will continue.

Double KB work is within reach as a training staple for a pair of 16KG and soon 20KGs.

The physical residue of riding my commuter bicycle has been factored in and lots of down dogs, hip stretches, and extension work will stave off any traveler's wounds.
I hope.

Stay tuned for new vids based around songs I have always wanted to set motion to. View vids through here: http://mainlinekettlebells.com/kettlebell-video-tutorials.htm

PM Session
1610 Hours, in my living room, aiming for a heart rate over 160 from swings. Here is what I came up with:
Swing 24kg x 3 sets of 10RL 32kg x 2 sets of 10RL
[HR never went beyond 145 BPM until I cranked out]
Snatch 24kg x 10RL HR 145+, rest 2:30
Alternating Tactical Lunge BW x 2 sets of 25 in under 2:00 both times, resting :30 between the sets.