Am. Had a fabulous Z-Health Neural Warm up session- 16 minutes- buzzing all day.
Pm. Z- Fab Four- swings, presses with 24kg to warm up.
5 sets of bear crawls 30/30 work to rest.
Snatch- Kenneth Jays protocol 15/15 work to rest. I only did 20 sets of six reps, this being the first time out. 10 minutes.
Chins- Used my weird overgrip. 2 sets of 5 reps.
Pistol practice on the steps x 5 R/L/R.
SLDL x 5 r/l/r.
Z- Fab Four.
Done.
-Joe

Am. Z-Health Fab Four.
Pm. Same thing.
Later... Did the standing post for 15 minutes! I kept telling my muscles to relax and stay supple and it worked! The standing post is like an extended version of an isometric hold. Very intense and very good for healing.
After that I did bending the bow, spiraling hands and coiling silk to loosen up again. I feel great now.
Gathering energy the Qigong way.
-Joe

Hey ya'll,
This am. did the Z-NWU in 11 minutes. Pm. Did explosive push ups, pistols holding onto upright and chins at the park as a circuit 2 times. It is 1 degree F and -17 below windchill. The wind is really blowing too. When I got home I did the Z Fab Four. That's it.
-Joe

It's my 43rd birthday today. It's time for new PR's.
A.m: Z- NWU + a few of Pavels superjoints for knees and hips.

After breakfast: Health Lift from mid- thigh level- 135, 225, 315, 405, 475, 525 x 2. Switched grip after every rep. That's PR #1. Take a short break.

Double Tgu- OH squat style- 16's, 24's, 32's, 40's, 48's on right PR #2. 40 & 48 on the left after one failed attempt at two 48's- PR #3.

One hand swings with 32kg=142 reps in 10:06 PR #4. Short break.

Cooldown-Bootstrapper & hip flexor stretch with 32kg. Halo's & Russian Slalom with 16kg. Z-Fab Four.

Not a bad training day. Four PR's in one day. I must be doing something right eh?

Went sliding again for another hour and a half today. My body was better able to handle the punishment after working out this morning.

I'll take a soak in the hot tub when I'm done here to relax for another fun filled week of lean manufacturing. Yah!!!
-Joe

Am. Z-NWU. GTG- Halo's, golf swings, sldl-r/l/r (I always do 2 sets on the weaker, right side), sots presses regular and turning with 8kg(s).
Went sliding for about 2 hours with J and Max and my boys. The hill was quite treacherous today. Powdery snow on top of glaze ice. The jump was brutal. I now know why my lower back is the way it is. Landing with the back bent forward from a jump= Not good. Knees, especially the left were quite touchy walking back up the hill. I'll replace the sots with see- saw presses because my knees don't like it.
One arm presses are O.K. ala ETK but my ADD prevents me from keeping one hand unoccupied while the other one is working. See -saws are easier on the shoulders and hit the obliques very well too. A "win/win" situation.
-Joe

Am: Z-NWU- 16 minutes.
Pm: Z-Fab Four. GTG circuit- Halo's, golf swings, sldl(single leg deadlifts) 12kg. Twisting, turning, oh the burning sots presses 8kg's. Did another circuit with the 16 and 12's for the sots. Starting out very light so I can do this little circuit everday, pretty much.

Twisting, turning, oh the burning sots presses are so much easier when I turn slightly and alternate pressing. I don't have the flexibility to do them straight up to the front. The key is to keep the knees TIGHT!
Later my friends,
-Joe

I went to Qigong class last night from 7 to 9 pm. Very good class. As I always tell my fellow qigong student and friend Brad -that's harder to do than kettlebells. That is the truth. You'd think it looks easy, sounds easy and is easy to do. Far from it. It's very precise, subtle and difficult. But one should do things they're not very good at to grow and learn. Keeps the brain and nervous system finely tuned. Plus the five animal frolics build coiling, spiraling strength. That's hard to get doing anything else.

Have a great year,

-Joe

January 1st, 2008

Dear Friend,

I am delighted to let you know that Pavel Tsatsouline's groundbreaking Russian Kettlebell Challenge is now available in a DVD format. http://www.dragondoor.com/a/1739
Now, you can take advantage of DVD's capabilities to save time and easily select just the techniques you want to concentrate on. Yes,you can target every exercise separately with the comprehensive menu set-up.

Would you like to experience fast-than-ever fat loss, dramatic strength gains and a super-high level of conditioning?

Are you ready to break through to a whole new world of physical excellence---and gain a competitive advantage in everything you do?

Would you like to add a high-octane mix of brutally invigorating,super-charged kettlebell exercises to your current program?

Then run, don't walk to secure your own copy of Pavel's

The Russian Kettlebell Challenges---Xtreme Fitness for Hard Living Comrades http://www.dragondoor.com/a/1739

Have a Happy New Year!
-Joe