Updates, Updates, Updates!!!

A lot of things are happening in the month of June. I've been pretty busy with work since coming back from Memorial Day weekend. And it looks as if I will be busy till the 4th of July! Which is always nice but I would like to post more especially since I feel as if I have been progressing in my GS workouts getting ready for the AKC Cert coming up in a couple weeks. I have also been preparing myself for the Orange County Classic 10k road race. I did say prepare because 1. I am not a runner especially for long distance and 2. I never ran further than 3 miles even when I was boxing for Lock Haven University of PA. With those events and work I have been pretty busy. But I must say that the training is going good. I am still using RKC Strength routines on my off days from GS. And mixed it up with Boxing/Kickboxing on my running days and once or twice a week I will do a couple circuits.

Speaking of running, I started training for the Orange Classic on Memorial day with a 2 mile run on a track. Since it has been a while I knew it was going to be tough. I have to work on my mechanics being that I haven't really ran in a long time. Kettlebell workouts are helping especially with controlling my breathing during the run. As of right now I have gotten up to 4 miles and for the next few days I will work on my speed and hills.

As for my workouts, I believe that they have been good. I am sweating more than usual. The time sets are tough and I have worked up to 3 mins on each exercise. I am having a little trouble with the rack and relaxing my forearms also with my triceps being burned out by the last exercise. I guess this will come with more practice. I find when I breathe correctly with the movement I can relax more and get out more reps. So for my workouts; here is what they looked like.

RKC Hardstyle:

5/29/09

One arm Swing @ 16kg- 15 reps x 1, 10 reps x 1, 12 reps x 1

Cleans @ 16kg- 10 reps x 1, 15 reps x 1

TGU @ 24kg- 3 + 3

Clean & Press @ 24kg- 1 x 8/8, 2 x 10/10

Pistol- 3 x 5/5

3 mile Jog- 29 mins

AKC GS workout:

6/3/09

Jump Rope and KB Swing to warm-up

Jerk @ 16kg- 2 min/ 2 mins- 16 rpm

LCCJ @ 16kg- 2 min/ 2 min- 10 rpm

2 KB Jerk @ 16kg- 3 x 1 min- 12 rpm

OH squat- 3 x 8/8 @ 16kg

Windmill- 3 x 8/8 @ 16kg

2 mile run on treadmill- 18 mins

Yesterday AKC GS style:

Stretch band and KB swings to warm up

Level 19 WKC Fitness

LCCJ @ 16kg- 3 min/ 3 min- 8rpm

Snatch @ 12kg- 3 min/3 min- 18 rpm

Snatch @ 16kg- Didn't last the 3 mins. Triceps were burning and forearms hurt a bit!!!!

I was able to do 2 mins on the right and 2 mins half snatch on the left.

Barbell Hang Clean @ 95llbs- 3 x 10

2 KB Front Squat @ 16kg- 3 x 10

On a side note I received my pair of Adidas Ironworks 3 from Dynamic Fitness. I hope they help in my GS work and allow me to better balance myself and not beat my heels up. I recently did some work with Vibram Five Finger to help strengthen my feet for the run. As a recent article in Men's Health about the runners from Mexico, the Tarahumara Indians, that run practically barefoot and go for very long distance and have no foot or joint problem. And being that I have used my VFF before to strengthen my feet I will use them again!