I'm Back

Between work and a good run of surf, been away for a few days. Surfing 4 hours + a day is the reason we train, and a great workout to boot. Hunter and I did 30 minutes of suspension and 12 minutes of 15:15 snatches , 5 reps a set. Hunter did high pulls greasing the groove.Trey came by, and I beat him down with 10 reps of suspension, 10 KB Swings (35 lb bell), and run on the step until he's ready for next set.He whipped out about 16 rounds for a pretty good smoker.Stop bitching and go train, the pain will let you know, your still alive. Zog 

10 & 10

10 TGU w/ 35 KB
10 Minutes of  Snatches 35 lb. KB. 15 sec. on, 15 off. 5 snatches right hand , 15 seconds off , 5 snatches left hand , 15 seconds off and so on. 10 minutes of work for a 100 snatches. Easy on the hands , greasing the groove , for some more intense work. The snatch is a lonely business , so few people drink the snatch Kool Aid , Zog     

Split Today

1000 - 1100 Suspension session with Trey and a Hundred Swings
1700 - 1730 KB Weight Swing Ladder 35, 45, 53lb. KB's
30 on 30 off . Start at 35 swing for 30 seconds , take 30 off move to 45. Swing for 30 , take break and move to 53.Repeat and so on. Did 7 cycles for 21 sets in 21 minutes. Very simple , very effective. Good way to train with heavier bells , and get a little longer workout. Been trying your power breathing, hopefully I'll  have to time to write part 2 soon .Stop making excuses and go flog yourself. Zog

Activity Log

0600 - 0900 - Fun SUP Sesh , saw a big ass shark.Tired from weekend at work. Rest and fuel up for some heavy sweating.Z 

Moved A Lot Today

0545 - 0830  Super Fun SUP/Surf Sesh Check out "Insomnia "Vid on CBSR
1800 - 1830 10 Get Ups 35lb. KB
                     3 Ladders Of  3 Clean and Press 35 lb. KB with Pull Ups
                     Snatch Practice 35 Lb . KB did about 50
Gonna feel it tomorrow, back to work for the weekend. Toten slugs in da hood. Z

                    

Some Swings

Got a little workout in on the clock today.
10 minutes of swings 30 on , 30 off with 53lb.KB.
Tough, heavy on the lungs, heart and forearms. Zog

Power Breathing Part 1

Let's try a little experiment.
1 - Open your mouth and take a big breath in. Your probably notice it really fills up your chest.
2 - Now close your mouth, and breath deeply in through your nose, concentrate on filling your belly.
3 - Try holding one side of your nose closed and see how big you can make your belly, and forcefully exhale through your mouth.
4 - Now on the exhale hold your tongue against the roof of your mouth, and purse your lips to create some back pressure.
  This style of breathing is very important , as we need to match it to our swing movement and our rest. By filling your belly, it increases the pressure in our lumbar discs, making us stronger and protecting our lower back.We should be inhaling through our nose on the back swing and forcefully exhaling , while keeping a little air in our bellies at the top of the swing. Match the breathing to the movement. Relax and inhale on the way down, and exhale with a moment of maximum tension at the peak of the swing.Muy importante!!!A big full belly at the bottom of the swing, and flexed abs you could break a pool cue on at the top. Relax, tension, relax, tension , and so on. This is the same breathing pattern you will use when resting but slower, as I will discuss in part 2 , Breathing Ladders and I will be posting a workout at the bottom of the page. Now go back to the top and practice your belly breathing. Z