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Daily Recharge

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Re: Daily Recharge

Post by Rastaman on Thu Feb 18, 2016 9:48 pm

Cheers Elethor,
Hardstyle swings are great for explosive strength/endurance.  The fitness is improving slowly.  Happy with the consistency.

Looking forward to seeing you own those 32's Rix!

Feel pretty well recovered Avo,  the slight niggle in the left shoulder is good for reminding me to pack the shoulder and drive through the hips with the One Armers.  I suppose greater focus on technique is  the positive out of every injury.
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Re: Daily Recharge

Post by Rastaman on Fri Feb 19, 2016 7:27 am

02.19.2016

Not feeling 100 %, swollen neck glands and head ache.

Swings: 16 Kg :10,10
           20 Kg: 10

TGU: 20 Kg: 1/1 with 10 sec transition pauses
       16 Kg 1/1

# An off-day is better than a day off, I suppose...
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Re: Daily Recharge

Post by Avocadoshake on Fri Feb 19, 2016 7:40 am

アh、三s手ェTグs
ups :D keyboard was on hiragana
Miss the TGUs
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Re: Daily Recharge

Post by Rastaman on Sat Feb 20, 2016 12:20 am

Doumo arigatou gozaimasu Dom.

Are you able to do light weight or naked TGU's with a shoe.  Some mobility Getups might be a good place to start again if your doc gives the OK?

02.20.2016

Swings 16 Kg: 104 : 13 x 8
Max HR 135 , Rest 1 min 30 (-5 sec)

TGU: 20 Kg: 2/2,1/1,2/2

Pullups: 15 reps.

AB Rollouts x 2

# Still battling the flue, bit down on energy to start with. First couple of swings sets may have lacked a bit of intensity. The HR is dropping very quickly now between sets :)
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Re: Daily Recharge

Post by Dave on Sat Feb 20, 2016 1:29 am

Rastaman wrote:Are you able to do light weight or naked TGU's with a shoe.  Some mobility Getups might be a good place to start again if your doc gives the OK?

Seconded!
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Re: Daily Recharge

Post by ccheatum on Mon Feb 22, 2016 9:24 am

# An off-day is better than a day off, I suppose...

I came looking for the promised One-leg deadlifts, but I found this instead. Good stuff!
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Re: Daily Recharge

Post by CCTommy on Mon Feb 22, 2016 9:42 am

Rastaman wrote:26 th Oct

Diamond HeSPU : 3,3,3,3,3
SS with:
Swings (16 Kg) : 20,20,20,20,20

# Night work and only a couple  of  hours sleep, felt good though.

Nice work, as usual :D

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Re: Daily Recharge

Post by Rastaman on Mon Feb 22, 2016 8:32 pm

Thanks Tommy, that was a while ago!

CC as promised:

One Leg Deadlifts 12 kg: 5/5 x 2
SS 
Prying Goblet Squats 20 Kg: 5/5 x 2

Mobility Getups and arm bars.

Swings: 16 Kg: x 100.  9 x 8 swings and 4 x 7; Mix of  one and two hand.
Max Hr: 142, Rest 1 min 25 (-5 sec)

TGU: 20 Kg 1/1 x5

#  Good intensity with the swings.  Back at work again, which is reflected in Hr Max and recovery, having to drop back to 7 reps for final 4 sets to remain below 143 HR.  Have another 6 consecutive days to go before next planned 2 day break and intend to stay fresh.
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Re: Daily Recharge

Post by Rastaman on Tue Feb 23, 2016 11:01 pm

02.24.2016

OLD: 16 Kg 5/5 x 2
Goblets: 20 Kg 5/5 x 2

Mobility Getups/Arm bars

HeSPU: 5,5

Swings: 16 Kg: 102, 11 x 8 & 2 x 7
Max Hr 143, Rest 1 min 25

TGU: 20 Kg 1/1 x 5
Time: 07:35

30 Sec Pullups and HLR: 4/4
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Re: Daily Recharge

Post by Rastaman on Wed Feb 24, 2016 8:39 pm

02.25.2016

OLD/Goblets
S Bridges/Mobility Getups & Arm Bars
HeSPU: 5 

One Hand Swings: 16 Kg x 103; 12 x 8 & 1 x 7  
Max Hr: 143 Rest : 1 min 25

Slow Tempo TGU: 20Kg 1/1 x 5

HLR/AB Rollouts: 10/3
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Re: Daily Recharge

Post by Rastaman on Thu Feb 25, 2016 10:41 pm

One hand Swings 16 Kg: 103; 12 x 8 & 1 x 7
Max Hr 142, rest 1 min 25

TGU: 20 Kg: 2/2,2/2,1/1
Minimal rest: Time: 6 min 10sec
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Re: Daily Recharge

Post by Rastaman on Sun Feb 28, 2016 12:08 am

02.28.2016

Swings 16 Kg: x 100; 4 x 7 One Hand and 9 x 8 Two Hand
Max Hr 144, Rest  1 min 30 sec

TGU: 20 Kg: 2/2,2/2,1/1

Hanging Frog Raises: 10/10
SS
AB Rollouts:2,2

Pullups x 15

Wall walks
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Re: Daily Recharge

Post by Rastaman on Mon Feb 29, 2016 2:48 am

02.29.2016

One hand Swings 16 Kg: 104; 13 x 8
Max Hr 144, rest 1 min 30

Slow tempo TGU: 20 Kg: 1/1 x 5; minimal rest

HLR: 10,10
Pullups x 12
AB rollouts x 3
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Re: Daily Recharge

Post by Dave on Mon Feb 29, 2016 8:23 pm

I keep forgetting to do ab rollouts! Soon...
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Re: Daily Recharge

Post by Rastaman on Tue Mar 01, 2016 3:18 am

Dave wrote:I keep forgetting to do ab rollouts!  Soon...
Mine are more of an afterthought at the end of the workout.  Awsome on the core !

03.01.2016

OLD 16 Kg 5/5 x2
Goblets 20 Kg 5,5

Two Hand Swings: 16 Kg x 100; 10 x 10
Max Hr: 169  Rest 25 sec

TGU: 20 Kg: 2/2,2/2,2/2  16 Kg: 1/1
Time 09 50

AB Rollouts x 4

OAC with pinky assist: 1/1 x 5

HeSPU: 5 reps

Death by Swings:  20 sec rest between sets

Shadow Swings 16 Kg x 20
Two Hand Swings 20 Kg x 10
Shadow Swings 16 Kg x 20
One Hand Swings 16 Kg x 10/10
Shadow Swings 16 Kg x 20
Two Hand Swings 20 Kg x 10

# Two Days Rest coming up... needed to earn it!
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Re: Daily Recharge

Post by Elethor on Tue Mar 01, 2016 5:51 pm

I see a one arm chinup ? Am I right ? Amazing !

I'll get there one day.
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Re: Daily Recharge

Post by Rastaman on Tue Mar 01, 2016 7:51 pm

Not yet, just a OAC progression. Close on the right , but need to work more consistently.
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Re: Daily Recharge

Post by Rastaman on Fri Mar 04, 2016 3:12 am

03.04.2016

OLD & Goblets

S Bridges, Brettzels & Mobility Getups/arm bars

Swings: 16 Kg x 103; 9,11 x  8 & final set of 7
Max Hr 143: rest 1 min 25

TGU: 20 Kg 1/1 x 4 slow tempo and 1/1

OAC with pinky assist: 1/1 x 3

AB Rollouts x 3
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Re: Daily Recharge

Post by Rastaman on Fri Mar 04, 2016 3:19 am

Todays slow tempo TGU with 20 Kg.  Feedback and criticism, appreciated.  Would prefer to find out now rather than before I start on some serious weight. 
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Re: Daily Recharge

Post by Dave on Fri Mar 04, 2016 3:42 am

Maybe my suggestions and observations can help.  You really have what it takes.  These tweaks might speed you on your way.

When you start get that posting leg as close to your glutes as you can for maximum tension and keep your heel pressed into the ground like a squat or deadlift.

Open your hips.  Treat the leg sweeping back into to place for your knee to go down as an opportunity to actively open up your pelvis at both sides.  I'd go a little farther back than you did before putting your knee down and think about externally rotating your hips. Both of them.  Give yourself that bit of a wider base from which to straighten your spine, glute activation, and a good groin stretch along the way.

Alignment of the arm and wrist looks good, no sagging backwards, but driving the wrist forward and up.  As it gets heavier, you're going to want to bury the handle of the bell further into your hand, and closer to the wrist for optimal performance, mostly towards the thumb side. Keeping the fingers pointing straight up is an option too, depending on the handle. Won't work with my beast.

Your entire posture needs to get into the movement, and get a feel for it.  Hang out in positions that you feel the alignment is not quite right and wiggle it out until you feel like your muscles are doing a smaller amount of work than the position and structure of your skeleton.  In the kneeling and standing positions, look at the kettlebell to optimize the stretch on your neck and back muscles.  Try to relax your non working and allow them it to move in a free and natural way.

Hope this helps!
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Re: Daily Recharge

Post by Rastaman on Fri Mar 04, 2016 4:37 am

Thanks Dave, that's exactly what I was hoping for.   Glad I posted a slow tempo, the tiny tweaks probably stand more.
Took another look and realised that my  posting leg does not stay planted.  Will try closer to the glute and see how that feels.

I think I need to break the movement down and work on some of these specifics.  Will drop back to 16 Kg for the next couple of workouts and focus on opening up and rotating the hips on the knee sweep.  Wider base makes sense.

There is a bit of bend in the left wrist towards the end of the movement (I can feel this - may not be too evident in vid). This has improved since working on increased TUT.  The right elbow loses a slight bit of lockout when returning back to the lunge.

I'm sure the hand position on the bell will become more evident as I go heavier out of necessity.  Don't quite appreciate that at the moment.

Understand what your saying about the posture.  The way you have described it, really makes  sense.  Will pull apart each transistion and see if I can focus more on my structure and alignment.  Might post a few vids along the way and see if there is any noticable improvement.

Appreciate your advise as always.  :lol:
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Re: Daily Recharge

Post by Dave on Fri Mar 04, 2016 3:13 pm

My pleasure!  I would add that your rear foot might give you better stability if instead of allowing the back of your foot to flatten out against the ground, you keep your ankle in dorisflexion and dig the ball of your foot firmly in the ground. Looking forward to your next video! :up:
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Re: Daily Recharge

Post by Rastaman on Sat Mar 05, 2016 1:38 am

03.05.2016

Swings 16 Kg x 103; 12 x 8 & 1x 7
Max Hr 141; Rest 1 min 25

TGU: 16 Kg : 10 mins working on alignment
        20 Kg: 1/1 x 4
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Re: Daily Recharge

Post by Dave on Sat Mar 05, 2016 3:28 am

How'd it feel?
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Re: Daily Recharge

Post by Rastaman on Sat Mar 05, 2016 6:50 am

Felt good.  Kept the back foot well planted throughout.  Will take a while before it feels natural.  Need to focus on refining one element at a time each workout.

Didn't feel comfortable positioning the leg further back on the knee sweep, but I understand the logic there.  Found myself getting a bit crossed up when transiting to windmill/lunge.  Will keep at it.
I've been working these consistently for some time now and my technique feels natural, will take some time to fine tune.

Just to clarify, I should be pushing out of the lunge in a wider stance?
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Re: Daily Recharge

Post by Dave on Sun Mar 06, 2016 3:49 am

It might just be my leverages. Whatever position that makes you feel the most stable and balanced, and which you can gracefully perform in both directions, I think.
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Re: Daily Recharge

Post by Rastaman on Sun Mar 06, 2016 5:40 am

Dave wrote:It might just be my leverages.  Whatever position that makes you feel the most stable and balanced, and which you can gracefully perform in both directions, I think.
Feel balanced, the Graceful might need some work.  Normal speed, without the >5 sec pauses at transitions looks more fluid.

Then again, why mask a slight imperfection with speed... papering over the cracks. 

03.06.2016

Two Hand Swings 16 Kg x 104; 13 x 8 - 12 Two hand & 1 Left
Max Hr 144; Rest 1 min 25

# Good intensity, focus on holding plank and late hinge.  The recovery Hr was good, dropping back to 70 quickly on the first 6-7 sets.  Last set should have been a one hand (right), Hr was around 103, but felt like pushing out a two hand set and thus knew that I would blow out past the 143.  Aiming for 8 consecutive days this time back at work.  Little surprised by the lower HR, since back at work.  Had to spit on the chest monitor  a few times during recovery to  make sure it was reading right  :shocked:   The end goal is meant to be  one handers, but I love the explosiveness of two hand swings.  Maybe the One handers will get there one day.  
I really feel like I want to swing heavier at times, but I am really enjoying the increases to fitness at the moment. The HR work seems to fit in well to the structured training that I respond to.  Maybe a little OCD at times to be honest.  

TGU: 20 Kg: 1/1 x 5 ;
Focus on low sweep.

#  Had to push this workout after a 6 hour drive back to work... glad I did.  

Cheers Bill, for introducing me to the kettlebell!
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Re: Daily Recharge

Post by Brahma Bill on Sun Mar 06, 2016 12:17 pm

You pointed me toward CC so I'd say we were even up. :D
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Re: Daily Recharge

Post by Rastaman on Mon Mar 07, 2016 4:16 am

03.07.2016

Swings 16 Kg x 104; One and Two Hand 13 x 8
Max Hr 141, Rest 1 min 25

Slow tempo TGU: 20 Kg: 1/1 x 5; minimal rest
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Re: Daily Recharge

Post by Rastaman on Mon Mar 07, 2016 11:58 pm

03.08.2016

One Hand Swings: 16 Kg x 102; 11 x 8 & 2 x 7
Max Hr: 143,  Rest: 1min 20sec (-5 sec)

TGU: 20 Kg: 1/1 x 5
Time:  08:01

HeSPU: 5,5

Pullups: 10,10
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Re: Daily Recharge

Post by Rastaman on Wed Mar 09, 2016 1:06 am

03.09.2016

Swings: 16Kg x 100; 10 x 10
Max Hr 162; Rest 50 sec

TGU 20 Kg:3/3,2,2
Time 05:50

HeSPU: 5

One Arm Chin with pinky assist: 1/1 x 3
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Re: Daily Recharge

Post by Dave on Wed Mar 09, 2016 1:46 am

Gotta use the Pinky of Power sometime, right?
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Re: Daily Recharge

Post by itlives on Thu Mar 10, 2016 10:34 pm

Proper prior pinky power prevents powder puff performance......
Good work, Rasta
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Re: Daily Recharge

Post by Dave on Thu Mar 10, 2016 11:00 pm

itlives wrote:Proper prior pinky power prevents powder puff performance......

:mrgreen: :mrgreen: :mrgreen:
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Re: Daily Recharge

Post by Rastaman on Sat Mar 12, 2016 5:06 am

Cheers Guys,  power to the Pinky  :face:

03.12.2016

One Hand Swings: 16 Kg x 100
Max Hr: 141;   Rest 1 min 20sec

TGU: 20Kg 1/1 x 5

Bridging
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Re: Daily Recharge

Post by Rastaman on Mon Mar 14, 2016 11:17 pm

03.15.2016


One Hand Swings: 16 Kg: 6 x 10 swings, 3 x 9, 8, 20 Kg x 7 : 102
Max Hr; 146, rest 1 min 25

TGU: 20 Kg: 1/1 x 5
Tried moving the planted foot further out from glute and foot rotated further outwards.  Felt a lot more stable base.  Planting the back knee further back on low sweep and making an initial slight step forward and wider before sliding the knee back when transiting back into lunge on the way down.  This seems to give me a little bit more room to work with and makes the 90 degree rotation on the knee/hip more comfortable before placing the hand back down again.
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Re: Daily Recharge

Post by Rastaman on Thu Mar 17, 2016 12:49 am

03.17.2016

Swings x 99
Two Hand 20 Kg : 9 x 6 sets ; One Hand 16 Kg : 9 x 5 sets
Max Hr: 146 on last set ; rest 1 min 30

TGU: 20 Kg 1/1 x 5
No rest between sets : Time 4 mins 55

AB Rollouts x 3 & HLR: 10,10

Pullups x 10, HeSPU x 5

Feet Elevated Bridge Holds

#Felt strong today. Two Hand Swings explosive and One Handers felt clean and crisp with the 16.  Really need to source a heavier bell for the Getups, rock solid over head.
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Re: Daily Recharge

Post by Dave on Thu Mar 17, 2016 12:55 am

YES!!! Movin' on up! :hifive:
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Re: Daily Recharge

Post by Rastaman on Thu Mar 17, 2016 7:56 am

Cheers Dave, really looking forward to it!
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Re: Daily Recharge

Post by Rastaman on Fri Mar 18, 2016 12:56 am

03.18.2016

Swings x 100
Two Hand 20 Kg: 10,9 x 5
One Hand 16 Kg: 9 x 5
Max Hr: 144 ; Rest 1 min 30

TGU: 20 Kg: 2/2 x 3
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Re: Daily Recharge

Post by Dave on Fri Mar 18, 2016 2:31 am

I'll be doing a few of these myself... only one week and a half and I'll be more free to "load up" on carbs.
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Re: Daily Recharge

Post by Rastaman on Fri Mar 18, 2016 3:02 am

I'd imagine you'd be all milked out and fully ripped by the end of Lent... time to feed :eat2: :kbswing:
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Re: Daily Recharge

Post by Rastaman on Mon Mar 21, 2016 12:27 am

03.20.2016

ICE MAN 
Day # 1
Breathing cycles x 4
Retention time: 2:50,2:14,2:32
Empty Lung Pushups x 53

Contrast Shower: 45 sec

03.21.2016

AM# 2
Breathing cycles x 4
Retention time: 2:04,2:31,2:55,2:58

Contrast Shower: 60 sec
1 x Breathing cycle - Empty Lung Pushups x 50

Swings x 100 : Two Hand 20  Kg: 10,9 x 5
One Hand 16  Kg: 9 x 5

TGU: 20  Kg: 2/2 x 3

: Followed by 1 min contrast shower

# Feel awsome after the empty lung pushups followed by contrast shower.  Don't seem to be gasping with uncontrolled breathing now during the first 10 sec or so.  Feeling comfortable at the end of the 1 min cold.  Have been starting the day with 3 x breathing cycles in bed upon waking,  followed  by another breathing cycle on the floor and a max  set  of pushups  after the last full  breath out.  Can't really describe how great it feels  afterward and then straight into the  shower for  5 mins as hot as  I can take it followed  by  full cold.

Edit...
PM: Before bed:
3 x Breathing cycles followed by empty lung Pullups x 15
Contrast shower/ 1 min 30 sec cold.
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Re: Daily Recharge

Post by Dave on Mon Mar 21, 2016 5:19 pm

The iceman cometh!
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Re: Daily Recharge

Post by Rastaman on Mon Mar 21, 2016 7:50 pm

Dave wrote:The iceman cometh!
Long way to go, just  enjoying the cold!

03.22.2016

#3
4 x Breathing cycles upon waking followed by a set of empty lung pushups x 60 (+7)
Max Retention: Cyce 3 : 02:50

Contrast shower  : 3 min cold (+ 01:30)

1 Hour beach walk.

Swings x 100: 20  KG Two Hand: 10, 9x5
16 Kg One Hand: 9 x 5
Max HR: 142, Rest 01:30

TGU 20 Kg: 2/2 x 3

1 x Breathing Cycle followed by a contrast shower: 03:30 Cold.

# Seem to have sorted out my Lat DOMS.  The contrast showers and last night Pullups may have helped.  Realised that I havent done any pushups for over 12 months... very sad.  Remembered how much I love them, especially a max set first thing in the morning.  Wouldn't mind seeing how far I can push the max set on empty lungs, never quite made it to the 100 (breathing) a few years ago.  The lung capacity and retention time feels good, not  too far off a 3 minute retention.
Feeling comfortable with the cold showers.  The initial goal was 30 sec for the first week as per Wim Hof method, but I seem to be losing track of time and realise that when I think it's about 30 sec and look up at the timer again 3 mins has passed :affraid:
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Re: Daily Recharge

Post by Rastaman on Wed Mar 23, 2016 12:56 am

03.23.2016

# 4
4 x Br Cycles
Max ret: 02:40
Empty Lung Pushups x 60

Contrast Shower: 05:00 Cold

One Hand Swings x 100: 10,9 x 10
Max Hr 146 on second set:  Rest Hr <100

TGU 20 Kg: 1/1 x 5

1 x Br Cycle and Contrast Shower: 4 mins Cold

# Hr was really elevated this morning upon waking and decided to drop the clock and take longer rest until Hr < 100.  Might look at taking tomorrow off the S & S with respect to what I'm doing with the  pushups, breathing and Contrast showers.
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Re: Daily Recharge

Post by Dave on Wed Mar 23, 2016 3:08 am

I never did answer your question.  No I am not doing anything as specifically prescribed by Hof.
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Re: Daily Recharge

Post by Rastaman on Thu Mar 24, 2016 12:45 am

Cheers Dave.

03.24.2016

Br Cycles x 4
Max Ret: 02:15
EL Pushups x 64 (+4)

Contrast Shower: 3 mins Cold

Br Cycle - EL Wallwalk & 13 Chins 
Br Cylce - EL Wallwalk & 12 Pullups 

Contrast Shower: 3 mins Cold
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Re: Daily Recharge

Post by Dave on Thu Mar 24, 2016 1:07 am

I skipped last night and you are already up to 3 minutes cold?!?! :up:
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Re: Daily Recharge

Post by Rastaman on Thu Mar 24, 2016 3:33 am

Got a 5 minute cold yesterday, but I dare say Icey Canadian water is somewhat more of a contrast :face:

I should also add its out of necessity, the A/C in the unit I'm staying in is cactus... helps with the daytime siestas!
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Re: Daily Recharge

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