The "White man dance" at the Z-Health cert didn't go over as well as I'd have liked. I really faked everybody out with that one. I was supposed to demonstrate a Z-Health drill. So while I was waiting to go up there I hatched a plan to loosen everybody up. When I went up there I was going to do the white man dance, You know, fists together, working in a circlualr motion, white man over bite going at the advanced level. Well, they weren't ready for that. Then I got in my "Cowboy" stance. Feet out, hips pushed forward. Kathy told me to dial it back a little. Bless her soul. But, afterward the guys were like "the white man dance yaaa!!! I couldn't help it. MY ADD had kicked in and I felt in need of some humor. Dr. Cobb said the best trainers are like comedians. Or something like that. I tried to work it. That was my first rep. I will not quit. I will not tire. I will not be defeated. I should have warmed them up a bit first maybe then hit them with the "white man dance".
BY the way, I will not be going to the Sex in the City movie in this or any other lifetime. Amen.
-Joe

Off to the second half of the Z-R phase cert. It should prove quite interesting.
-Joe

Two blog entries today.
Todays functional exercises session consisted of 1. H2H kettlebell juggling with the 24kg bell and 2. picking up the dog dirt in the back yard between easy bouts of juggling moves. Now that's what I call 'functional' active rest. I like to almost always do two things at once. Plus that's what the modern day 'experts' call 'interval training'. Performing an exercise take a break perform it or another exercise again etc... Worked on getting back into my juggling again. Using good form and really exploding with the hips. Rotational power from around the body, figure eights, renegade lunge with figure eights, helicopter spins and a new 'top secret' one exercise wonder of rotational power meets the ultimate in strength endurance. More to follow...

-Joe

Yesterday: Z-Health R-phase in the morning. Then from about 1:15 to 2:45 I trained. DL, chin and snatch. In that order. Took breaks between the different exercises. Took another break then did a six exercise, double kettlebell circuit with the 24kg bell. Did three circuits of that. More Z drills afterward and chilled out the rest of the day.

-Joe

Been REAL busy lately. Plus my internet has been down for 2 days!
In the meantime I did a pull up with the Beast on Thursday and started a new TOP SECRET training regime. It's easy on the hands but tough on the core, that all I'm going to say. It led to my being able to do a pull up with the Beast after only one short session so I must be onto something. My deadlifts will be going up through the roof too. Watch out come the next TSC...
-Joe "Superman" Pavel signing off.

Been too busy to blog lately. Mainly training dead lifts, chins and swings/snatches. Starting to do some more pressing too. I tried some barbell bent presses and Turkish get downs. Too much trouble to bring the barbell upstairs without hitting the walls, exercise and then bring it back downstairs. I've got the heavy kettlebells sitting upstairs so I'll use them.
I'm outta here,
-Joe

Hello Dolly!
It was a choice between a Dolly Parton concert and my kettlebell class last night. Guess who won. Kettlebells with Joe. One of my students had tickets to Dolly Parton and decided she would rather attend my class. Sorry Dolly.
We did a few tribute exercises in honor of Dolly. Chest presses with a band. Rows with a band to build up back strength. Then I started calling different exercises by the names of songs. She was sorry she brought it up. We had fun and that's all that matters.

Training today: am Z drills and Qigong for 6 min.
Pm: Darc swings. Clean, press, squat. Tgu/figure eights to a snatch- 16k and 24k.
Jerks. High pull/ snatch.- 32k x 2 sets. Jerks are a SMOKER! Must do more. Chins with 32k x 2.
DL- wide stance pushing hips forward. 135 x 5, 225 x 5, 315 x 3- I'll stop there.
Jerks and chins 32k. Z drills. Standing post for 4+ minutes.

We had a meeting today at work and I was so figity from my am Qigong that I think my eyes crossed once or twice from sheer boredom! Qigong rules!
-Joe out!

Quick workout today. Bottoms up Tgu's. 12k, 16k, 24k on the right. Practiced bottom & top position on the left with isometric holds. Press 24k, jerked 32k x 2. Presses 24k x 5/5. Darc swings 24k x 10/10 x 2. Hang from bar. Did Z drills before training. Tonight: Kettlebell Cardio Express.
-Joe out-

Am and pm Z-Health drills.
Dead lifts- 135 x 3, 225 x 3, 315 x 2. Cracked 405 off the floor for two sets.
Bent Press- I like these after deadlifts to stretch out the spine. 16k x 2, 24k x 2 x 3 sets.
A few select Z-Drills to finish off.

After work: Z-NWU-1. Push-ups & jumps 2 sets of 5 reps.
High pulls: 16, 24, 32 x 3 reps each side. 40, 48 x 2. 32, 40, 48 x 2.
Snatch: 24 x 20/20, 15/15, 10/10, 5/5. Rested 1 minute between rounds. 50 reps per side in about 8 minutes. Overgrip chins + 12k x 2 sets of 5 reps.
Eyes focused up on snatches and chins.
Z-Drills + sissy windmills with 4kg bell- 3 reps each side.
-Joe out!