am & pm: Z-4 + camshafts.
Warm- up: Alternate Beast deadlifts x 4 each.
Swing: 32kg- 5/5 until I got to 100 reps. 8 min. Pullovers on Bosu 18# x 10, 26# x 10. Qigong x 8 min. From my research, I believe the one handed swing to be more back friendly than the two hand swing. Because, only one side of the spine is being loaded at a time. Spine health is dependent on endurance, not strength.
-Joe

From noon to 1 pm I did...
Z-NWU-1- 13 min. Raked leaves -45 minutes. Qigong 7 min. Then I went to see the "Evil One". over at the RKC. Snagged a couple 18 pound bells and another Qigong recharge DVD. It was nice to see so many people enjoying dishing out the pain.
Later,
-Joe

TGU'S & H2H in a loose circuit.
16, 24, 32 kg. For the H2H drills I did slingshots, figure eights, front and back flips, h2h flips. 15 min.
Qigong x 5 min
Z-Drills x 5 min.
Teaching a new Kettlebell Cardio Express class tonight!
I smell fear!

-Joe

Breaking Dick's Bell's...
I tried to tell them, but they wouldn't listen!
Last night at class we went outside to throw they bells around. Here's how we do it. Take a few practice swings, then on the third or fourth one launch the bell for distance.
Well, someone thought we were playing Bocce ball and her kettlebell hit another persons kettlebell.
Guess what? The kettlebell she hit broke! It cracked the handle all the way thru. It was a 10 pound kb that got broken by a 15 pound kb. The kind Dick's sells.
I was just telling them about the virtues of Dragon Door kb's last week and the hazards of Dick's and Fleet Farm kb's.
Know they learned the hard way why DD kb's are the best and why they cost more.
I guess you get what you pay for.

-Joe out

Warm-up: 5 push-ups & 5 knee high jumps onto BOSU.
Health Lift: 135, 225, 315, 405 reg. grip, 455 alt. grip x 1.
Reg. chins: 24kg -2 x 2.
Swings- 5 min- 40kg x 54 reps.
HLR- 2 x 3 reps.
Z- fab four & wrist/ hand drills.
Qigong- standing post x 2 min. for recovery.

Heavy day.

Joe out.

Saturday morning did Z-NWU-1.
Later last night I did squat style TGU's. Top weight of 40kg.
Then I presses a 24kg and deadlifted a beast with the other hand. 2 x 2.
Lastly, I bottoms up pressed the 24kg 1 x 2. These are great for grip, shoulder strength.
Hang from bar after this to decompress spine.
Did a few select Z drills and standing post from Qigong to finish things off.
This workout took 1/2 hour to complete.
-Joe out

Did my Z-Health R-Phase + NWU-1 eye exercises and muscular activation. I tried 5 standing muscle activations and 5 in my starting DL position. The quick release after the activation made me jump into the air. An isometric hold then a quick release. I think this will help with the start of the deadlift, which is where either you make it or you don't.
I've been doing Z on-the-fly at work to get the kinks and tennsion out as needed.
Now the training is starting to sink in! If this hurts, do this, do the "Z walk" and see if it worked. The Z- walk is walking around after doing a joint mobilization drill. I really believe in this part to cement it into your nervous system.
I did a "mini" TSC yesterday. Sumo DL , overlap grip chins and swings. Nothing too heavy or fatigue producing. I may try Zercher DL's too. Mix all three exercises up with similar exercises to prevent: boredom and overuse.
-Jumping Joe out.

Had a chiropractic adjustment last night. Then I had to teach a Kettlebell Cardio Express class. I felt way better after the adjustment. I had to limit my Kb work at class but not my victims work!
Everyone who hasn't seen me in a couple weeks is asking me if I got new glasses. It started happening after the Z-Health cert. I think my face may be more relaxed after holding tension for upteen years. So now I look different. I'll have to ask the Z guru's about this phenomenom.
Had a woman with Pneumonia in class last night. That's a first! She survived. Many unprepared people in class last night. Not enough Kb's and jump ropes to go around.
Their already bitching about jumping rope too. That's good. At least I know their paying attention!LOL.
-Jumping Joe Cool out-

Experiments with the SAID principle for the next TSC.
Warm-up- one hand swings- 12, 16, 24 good to go.
DL- 135, 225, 315 and 365 x 1.
warm-up- hang and bang weighted chins- 12, 16, 24 x 1.
Chins- 12kg x 5 x 2. Rest pause top & bottom of rep.
warm-up- high pulls- 24, 32, 40 x 2 each hand.
Snatch- 32kg- 6/6 x 5 sets in 5 minutes. Total of 60 reps. Not too badly in need of oxygen.
HLR after 2 minute rest. 4 x 3 sets. Rest 2 minutes.
Z-Health R- Phase slowly. Pace around for 3 minutes after Z session to burn it in.
Total of one hour spent training. Half actually lifting and half doing mobility work.

Joe

Week in review- April 6-12. Carl Eller was throwing two Minneapolis cops around like rag dolls late Tuesday night.
It took back up officers to subdue the Hall of Fame former Vikings football player.
Luckily no one was shot or killed. The officers, who got beat up will probably never hear the end of it from their comrades.
I looked up Carl's BMI online. At 6'6" and 270 pounds he would be considered "obese". The 230 pound 6'2" officer he body slammed is only "overweight". I saw Carl walking through the skyway on his way to court on T.V. and if he's obese then I'm Oprah Winfrey. The guy is still put together like the proverbial "brick shit house" and can still kick ass.

I trained Tuesday, Thursday. I did a few Z-Drills everyday this week.
R-Phase drills on Wednesday.
I spent 3 hours with Marty and Brad evaluating people and prescribing Z drills for them. Very taxing for the brain. Had to take a rest from 5 to 5:30 pm to regroup. After I'm done here, I'll do the Z-NWU-1.

Later,
Joe

I'm doing Z drills pretty much everyday.
Today I got the itch to train.
DL- All sets are for 1 rep. 135, 225, 315 x 3 sets.
Took an active rest break cleaning up the dog dirt in the backyard. Mental note to self: Don't feed the dog so much food! Put her on the "starvation diet" ASAP!
Whilst doing this to break the monotony I did some chins. One set every 5 to 10 minutes. 3 x 3 with my boots on and a 12kg KB hanging from my strap.
After I was done with my doggie duty, I did some Z- drills to get the minor kinks out.

Pretty easy day of training, but it was effective.
-Joe

O.K. now that all the results are in for the TSC I can share my mine.
DL- 315, 365, 405. Took it very conservatively on these. The 405 was easier than 365 thanks to an adrenalin dump.
Chins/pullups- 11 with a 10kg kb attached to Aaron Friday's dip belt around my waist. Thanks for letting me use it Aaron. Again I had perfect technique which really, really helps crank out the reps.
Snatch- with 32kg kb- These suck! Got 74 reps. I was after 80 so that wasn't too far off. I abandoned my jumping snatch technique on my third set. It just takes oxygen uptake to a whole new level. Probably good for building a great cardio base though.
The TSC was alot of fun and thanks to Brad Nelson for hosting and competing with me. Thanks Jordan for running the show.

-Joe out

I competed in the TSC yesterday.
Brad Nelson and I competed in the open division. Nobody trained for it, but we all did pretty well overall.
I just felt so relaxed this past week after the Z-Health Cert and felt so good with NO nagging aches and pains that I decided to compete.
Posted good numbers too.
Played it very conservatively with Dead lifts.
I had the best form on pull-ups.
Snatches were more or less hard style. Kept to my plan until after my 3rd set of snatches when I did my jumping snatch technique. That bit me in the arse! That's when my body said "take a break" but taking a break wasn't really helping.
My lungs are always the first thing to go. Legs and grip were great.
It was fun overall though. An intense group. One of our helpers Scott said he could just feel the energy in the air. That's what I like about competing too. Being part of that "electricity". It's addicting.
I'll probably compete again in six months, no matter what I tell Fawn.
And I might even train for it next time. lol!

-Joe out.