Rubio's Cure for Weakness

[crubio]

The goal of this workout is to create the total package of Strength-Endurance and Health

To acheive the linear strength-endurance High Rep Clean and Jerks with two kettlebells will be done before sunrise.

To enhance the health and well being physically, Warrior Wellness will be incorporated between training sessions and on "rest" days. The body will flow so the mind can become strong.

Xtreme ROM strength-endurance will be obtained by executing various high repitition clubbell circles and shoulder casts the evening training session. This will provide both the necessary grip strength and shoulder power to crush all enemies in one fell swoop.

Lower body will be strengthened by performing sumo squats, front squats, and squat walks. All with the intention of pushing beyond self-imposed limitations.

Can you feel the weakness leaving the body?

On off days, I will do some training outdoors. Fun stuff such as swimming, running, and playing at the beach.

[crubio]

Morning Session
2 Kettlebell Long Cycle C&J
12 reps - 1m
22 reps - 2m
30 reps - 3m
36 reps - 4m


Afternoon
Warrior Wellness Intermediate x 2

Evening
15lb Clubbells
Mills
14/14x2
BASACs
35

[Scott Sonnon]

Sounds superb. I look forward to reading your progress!

[crubio]

Today, was a rest day.

Inspired by both Coaches and Christine Uberti's posts I decided to run on my rest days. I did some fartlek running at the local park. I carved my own trails and it was really fun. However instead of relieving tension I think I caused it. :lol: Anyway I did some Warrior Wellness at the park. I found a major source of residual tension in my right lumbar region. Worked out most of the kinks, I think, with the solar/lunar plexus double rotation. At least I did the best I could.

So that was it. I am ready for tommorrows weight training.

[Scott Sonnon]

Chris,
Just in case, do some knee and ankle ROM exercise before sleeping tonight. Since you run infrequently, it may be impact tension that embedded in your lumbar region. Discharging it at the source will resolve it at the referred point.
Let me know if this does the trick, because it's QUITE common.

[crubio]

Coach Sonnon,

Yep the lower back was caused by impact tension in my left illio psoas muscle. The muscle tightened up as I was carving my own trails.

I relieved the tension with straight leg circles in fwd side and back quadrants.

:P

[Scott Sonnon]

Sweet. 8)
Good work.

[crubio]

Today was the last day of my low volume week. Glad that was over, now I am ready to hit hard again nest session.

Morning

2 KB C&J
10,20,30,40
RPE 5

Evening
1 15lb CB
Half shield cast to back, shoulder cast, armpit cast combo
3 sets for max reps

Haven't executed my health part of the program in two days. The warrior wellness. I think I am better off rising early in the AM and doing it because I hardly have free time in the afternoon. And most of it is spent working. So getting up early is the answer for me.

Also got my form critiqued today on the long cycle C&J. I thought I was doing just great, but someone with more experience than I, helped me to see that I can improve. It pays to have a good coach I guess, but it pays even better if you have a video camera.

So as coach sonnon points out. I will be breaking down each specific task of the C&J and working on each seperately, as I prepare for the first ever 2KB LC C&J championships in USA history. (At least to my knowledge)

My secret weapon is of course heavy use of clubbells to increase shoulder and grip strength. By the time Feb rolls around, I'll have the strongest grip and biggest strongest shoulders around :twisted: or at least the strongest I've ever had in my life up until that point.

My next equipment purchase is a pair of 25lb clubs.
From what I understand there are going to be a lot of big guy athletes there competing and I can't let myself down. :twisted:

[Scott Sonnon]

You're are going to be one frightening opponent. In the spirit of one of Arnold's famous strategies, can I take you out drinking the night before the competition? :twisted:

[crubio]

Todays Training.

Afternoon

WW intermediate. Feeling really good today. Other than residual tension, no pain in my body. Great Warrior Wellness session today. Felt some of the tightness leaving the body.

Ready for some heavy duty light work tommorrow. Tommorrow is my light day.

Chris

[crubio]

An abbreviated strength session today.

KB Snatches and Jerks.

I thought I was going to just come out and whip out a few sets of 6 with the 40kg. Not today. Did 1 set of three right and 1 left and just couldn't hang on to it.

So I moved down to my 28kgs.

Snatches 3x10 each arm
RPE: 7,9,6
RT: 5,6,8

Jerks 3x6
RPE 6,5,4
RT: 8,8,9

Very brief, very humbling. The higher rep stuf with the lighter KBs has hampered my ability to lift the heavier ones. However that is not all bad. Being able to do higher reps lets me work on endurance. Which is what one needs to go 10 minutes in competition.

So I'll keep this workout one day per week and continue doing what I have been doing the rest of the time.

[crubio]

Week 2 day 1
AM Warrior Wellness.
C&J 20kg KBs
10,20,30,30
light day. Forgot my towel to wipe KBs dry, Lost grip on last set due to sweat.
Last set
RPE 8-9
RT 8-9

Slowed down a bit to pause at rack position, both on way up and way down to be rules compliant. Will have to groove this nuance in to technique, going back to working on time ladder, instead of by reps, next w/o.

PM
15lb CB
Armcircles ;Fwd;Inwd;Outward
5,10,10

RPE-8-10
RT 5l/8r

Left arm grip is weak, had to stop twice and finish in two sets. Need more work. Will stay at this rep range till I can finish with good RT on left.

[crubio]

Training Log Tuesday Oct 7th

Long Cycle

AM Session
Fibonacci Ladder ( number of reps follows the fibonacci sequence)
24kg+24kg
1,1,2,3,5,8,13 - had to stop due to interruption. Ended up being a blessing because I didn;t over do it. Emphasis was on good technique and getting as much as possible done while I could.

Afternoon
Warrior Wellness

PM Session
Time Ladder
20kg+20kg
2 min
3 min
4 min
5 min
1 min
Did not count reps, only time matters. Internal focus was on technique, technique, technique. Doing really well.
RPE 9
RT 8

Was really sore in the lumbar before start of workout. Pain disappeared immediately after workout began. TOday will work on ROM drill to relieve residual tension and soreness.

Progress is going as planned. This is all about Cardio and lasting for ten minutes. Perf breathing is the key.

[Scott Sonnon]

I know that many people would love to read an article about your Fibonacci Sequence Ladder!

Great program, amigo.

[crubio]

AM Workout

Warrior Wellness routine + Amosov Squats.

Resolved a crepitus right on my l5-s1 disc. Felt great and will most likely relieve some sciatic pain.

One thing I notice, is that if I really try to push my hips far forward when doing kb jerks I almost invariably inflame this area of my left low lumber.

I don't know what I would do without WW. Probably have to quit or keep getting injured over and over. Thank God I can resolve these things with Warrior Wellness joint mobility.

Having done that, I felt warmed up enought to tackle the 24 KG Fibo Ladder. Since today is thursday and I get a two day rest after today I figured I'd go to 21 reps. SO I did 1,1,2,3,5,8,13,21 . 54 reps total in about 7-10 minutes. Given the time remaining to train for the first ever American Long Cycle competition I figure I am right on schedule as planned. :twisted:

After wards I did 3 circuits of arm circles, fwd, in/out for 6 reps each. Had my first experience with a flying projectile as the Club projected out of my left hand. Coach I was wearing the lanyard.

Feel really loose right now. I would say that I am getting smoother with my lumbar circles. Which is very good. I had a tendancy to overdo these and now just going within a pain free ROM and flowing smooth.

[Scott Sonnon]

Great job with your work with Warrior Wellness! And glad to hear that you didn't launch a SCUD into your neighbor's house. I've had too many "Thank God" moments with the lanyard! :lol:

[crubio]

Evening workout was typical

LC 20kg+20kg 1,1,2,3,5 minute time ladders.

Some shoulder stretches afterwards.

Next two days R&R. WW swimming beach etc.

[crubio]

Sun AM
Long Cycle
2x24kg 1,1,2,3,5,8,13,21

Sunday PM - missed due to seminar

Monday
Arm circles 3x5 with 15lb clubbell
RT:8

Tuesday AM
Warrior Wellness Intermediate
Long Cycle 2x24kg
1,1,2,3,5 - warmup
8,13,21,21 - main set
RPE:6
RT:8

Tuesday PM
Warrior Wellness Intermediate
Long Cycle 2x20kg
8,13,21,34,54

Last set took only 6 minutes. I thought it would take 8. I think this is a good thing :?:

RPE:8
RT:7

Swipes
2x15lb clubbells 1 set x 30
RPE:9
RT:6

I really didn't want to work out tonight. Forced myself and did it anyway. Finished off with swipes that smoked my grip and cooled me down. Also a great exercise as the shoulder/lats get worked in opp. ROM of jerks. Plan on doing these after PM workouts.

[crubio]

Thursday Oct 16th

AM Session
Warrior Wellness
Long Cycle 2x24kg KBs
8,13,21,34 (Time of last set 4:55)
RPE 8.5
RT 8.5

Afternoon
Warrior Wellness in chunks

PM Workout
2x15lb Clubbells
Basic Mills 7sx5r continuos
Frogger x 25 reps
Swipes 2 x 20
Hydras 2 sets of 20
Muscle outs aka iron cross aka lateral cast 25r+25l

[crubio]

TGIF

WW Intermediate routine at noon

did some prone scorpion followed by a Kinetic chain
quad squat+modified downward dog+elevated scorpion

[crubio]

Sat Oct 18th

AM session
WW Intermediate program

Afternoon Session
WW beginner x 2

PM session
Swimming in the pool 30 minutes

[crubio]

The day of active recovery was a blessing. All tension was resolved and I am feeling grreat today. I did my workout a little later than usual, kid sick, but still got it in.

Long Cycle 24+24 kg kettlebells
2,2,3,5 Warmup

8 cleans
8 Jerks

Clean + Jerks
8,13,21,21 (in time it was 1m,2m,3m,2:15)

Total Time 25 minutes
RPE 8
RT 9

Breaking down the C&J to its components, just cleans and just jerks, and practicing each before doing the full exercise helps to find the specific nuances of each component before putting them together. A must at this point as I am still working on technique.

Right now still on target for my Feb numbers. 8) Feeling mighty strong.

[crubio]

Catching up here

Monday Afternoon

WW Intermediate
Mills 7x5

Tuesday AM
WW
Long Cycle C&J 2x24kg
1,1,2,3,5 (Warmup)

8 cleans
8 jerks

13,21,34,21 (last set took two minutes exactly)

I am making great progress.

Tuesday PM(noon)
WW Intermediate

[Scott Sonnon]

Good progression. Keep'em coming, amigo!

[crubio]

In order to reach maximum strength-endurance for the Sarasota GS meet I am hosting, I need to end up the current double-d cycle that I've been having so much fun and progress with. I currently plan on resting Wednesday, Thursday and Friday get back to training on Saturday for two final pushes. Then I will restart with a new three month program on Nov 3rd, based again on double-d for the Feb 7th Competition.

Assume the following is done on W-TH-F
AM
Walk slow pace 60+min
WW Beginners Program
NOON
Stretching
Evening
WW Beginners Program

Great observation I have made regarding WW, I was able today to place my palms on the floor for the first time in just over 365 days. I did this three seperate times to prove it wasn't a fluke. 11 months ago I couldn't put my hands below my knees. During this time I have done no stretching for my hamstrings. Its been 100% WW.

An observation regarding clubbells. As I came in form my walk, my neighbor remarked that I am looking ripped. My wife said my shoulders extend from one end of the couch to the other. I also have noticed that my upper boddy has become one huge mass of solid muscle. This is a Huuge plus, and I need the extra muscle and stability for my shoulders. Thats a direct result of the double-d program.

I am going to start incorporating BF exercises, starting with the Scorpion and branching out from there on Monday.

I will be unstoppable come Feb.

[Doug Szolek]

It's been great reading about your growth and insight Chris!
Looking forward to seeing your progress to the total domination of GS :twisted:

[Scott Sonnon]

OUTSTANDING accomplishment with Warrior Wellness! That you have recovered your natural flexibility is perhaps even more of an accomplishment than your superior muscle growth through Clubbells and endurance through DOUBLE-D.

With the path clear, yes... I believe you ARE unstoppable, amigo!

A freight train with clear tracks and a razor sharp cow catcher.

Congratulations!

It does read like you're due for another article!

[crubio]

Back after 3 days off.

AM workout
Warmup
Abbreviated WW intermedite
Long Cycle 24+24

8 cleans
8 jerks

21,34,13,8

Very tough getting back into the grove this AM. Should've stopped at two sets, but will learn. Today was supposed to be easy day, shoulda listened.
Must get back to double-d

[crubio]

Active Rest AM Training

WW Intermediate

ABC - beginning
Bottoms up Lateral Press (BULP) 1x3 RT:6 RPE:8
Hammerthrow(HT) x 3 each grip RT:6 RPE:7

Mill practice
13 x short whips RPE 7 RT 7
13 Inward Pendulums RPE 3 RT 9
8 Taskmasters (surprisingly difficult) RT 8 RPE 9

Evening
DROM WW intermediate.

THe WW intermediate session is becoming stale in the shoulders. But still difficult in some areas like the elbows, mainly because I sometimes negelct them. Will move up to Advanced level sooner rather than later.

Coming down with a slight cold. Felt better after about 5 minutes into tonights DROM session.

[crubio]

Still have this cold my body is fighting. Every time I get one of these my strength gets sapped. Still I am working through it the best I can manage without burning the candle at both ends


AM
2 KB Long Cycle C&J
21,13,21
RPE was like 8.5-9 on every set
RT - I wasn't even able to focus RT but probably somewhere btwn 8 and 10

Afternoon

WW Intermediate

PM
2x10 Inward Pendulums RT 10 RPE 6
2x10 Shield Cast RT 10 RPE 6
2x10 Taskmaster RT 8-9 RPE 10

Mills
15,20

[Scott Sonnon]

Very thorough process and report, amigo!

[crubio]

Cold getting worse. However, my body is getting better.

AM
Couple sets of elevated scorpions.

Evening Session
DROM WW Intermediate

Started feeling better as soon as I started shoulder infinities.

Finished up drenched in sweat. Third episode today. Hopefully washing the toxins out.

[crubio]

Took 3 days off because of virus

Took no anitbiotics and almost 100% recovered by today Sunday

Friday Oct 31

AM
Time ladders 24kg+24kg LC C&J
2m,2m,3m,3m
8 RPM
RPE 7
RT 9

Afternoon
WW

PM
Hammer Throws
Bruiser 8 sets x 3 (2 each grip)
Mills 3 x 5

Saturday
Train clients with KBs and CBs

[crubio]

AM
WW

Rest 15 minutes
Warmup 2 16kg
8 minutes
8,8,6
Rest 2 minutes

Test Long Cycle C&J 24kg+24kg
46 reps in 7 minutes

Observations: Not a perfect peak but on the way to one. Good news is I went 7 minutes with 2 24kg clean and jerk.

Bad news: While I managed to stave off TOP a time or two, it got the best of me at the end. Need to work on increasing mental toughness.

RT 10 -- Warmups helped with this
RPE 10 -- only the last couple reps felt this way. The first dozen reps felt like an RPE of 0

Conclusion,
Work on increasing time under weights to 10 minutes. Work on increasing TOP.

Chris,

What about some 10 - 12 minute sets with 16s - the strength is there, this would help you relax into a 10 minute set and nail down form.

Bill

[crubio]

Bill,

Thanks for the suggestion. I am thinking about this. I was thinking that for the beginning of my next cycle I am going to add more volume with the 24s. The 16s feel like toys compard to the 24s. And unless I was to use drop sets, don't add much advantage to more endurance with the 24s. Unless I can somehow work the 16s for 10-12 minutes on active rest days for the first phase. I've got two weeks to think about it so let me think about this.

Hers is my current thought. As part of my next cycle, which I am currently devising a plan for, I think the first phase will be high volume 24kgs, 6-8 sets of ratchet time ladders :twisted: , switching to drop sets for the second phase and ending with double-d on the last phase.

Still have some time to think about it though.

[Scott Sonnon]

I'm excited to see that program, Chris!

[crubio]

Cycle 0 of the cure for weakness is complete.

PM Session

Swipes
1 set 60 reps with welters
Mills
100/100 switching every ten - done on 10min 30sec.

So it is here I end phase 0 of my plan for the Feb 7th C&J competition.

Brief recap.
8 weeks using the Double-D system modifed.
Started out training with 16+16 ended up with 46 reps with 24+24 in 7 min
Started with 3x15 arm circles and ended with 60 swipes and 100 mills.

My back has made a 100% improvement over the last two months thanks to Warrior Wellness. My shoulders feel great and are packed tight with muscular strength. I am on a roll now.

Taking several days off to reset the CNS and Musculo Skelatal system completely. Will post a new program for the first three waves of my assault on Girevoy Sport.