On your mark get set GO!

[RayK]

Whats up guys ,was planning on taking a week off after CST seminer but my clubs were calling. I was just going to do a coupple of swings I promise but one thing led to another and started my first density cycle. what started off as play time ,a few swings, a few grinds, ended up 40sets of 5 swipes with the 15s ,will be ordering 25s on monday.weighed in at 163lbs this morning ,looking forward to packing on some pounds this summer. Using strictly clubbells and body weight with CST principles. I will be taking some before photos this weekend. my work out today was about 25min of warrior wellness head to toe,45min of martial arts practice 20min break than clubbell workout. Not sure how long the swipes took lost track of time. felt EZ for the body but hands could not keep up . The guys I met this weekend were great people and have real character.looking forward to training with the tribe this year . Ray Krieger.

[daniel juson]

It was great meeting you Ray at CST. What sport(s) are you currently pursuing? Right now I'm focusing on losing major weight.
Keep in touch.

Sincerely,
Dan

[Doug Szolek]

I was just going to do a coupple of swings I promise but one thing led to another and started my first density cycle. Ray Krieger.

One thing led to another Eah? I've been there before :oops:

Really great to see you logged in and contributing to the tribe Ray. Looking foward to seeing your progress.

In faith,

[Scott Sonnon]

Ray, good to meet you, amigo. I look forward to seeing your progress results.

[RayK]

MON. 4/5/04 MY third work out on my density cycle, I changed my swipe style from an OCS type of swipe to full torch position from a deep back swing,than to back position through order and more of an up and out launch to a deep swing again . loved the work, 10 x better than the other. The only thing is the sets took a little longer, OK a lot longer :lol: I got 25 sets of 7 in 29min. The full 29 sets took 33min40sec. MY question is should I alot more time for this style(if so what would be a good way to determin a good time frame)? Or keep pounding them out until I meet the 29sets of 7 in 29 min ?

[Scott Sonnon]

Keep going until you complete the step. As the skill develops and refines your time will diminish. You'll probably meet the step demands either next session or the following, but you'll definitely see improvement next session.

[RayK]

4/7/04 Swipe practice Huge improvement over last session 29sets of 7 in 27min on the dot. Getting much stronger, really feel it in the yielding to back position. One real quick question, on the foreward swing portion elbow pits up? or should hands roll in slighty?

[Doug Szolek]

Ray, do you mean the forward swing out of back position, or out of the backswing?

Also, I'm a bit confused how you did 29sets in 27 minutes. I mean that's a helluva lot of work but it would probably be more incremental (and therefore sustainable) to wait until the begining of each new minute on the clock to start your next set. How are determining when you start your sets?

[RayK]

Sorry about the confuesin,I ment out of the back swing . If I break it down further I really mean right about 7o'clock start rotating so by the time arms are at 9o'clock or parallel to the ground elbow pits are in the up position. The reason I ask is my elbow pits nauturaly want to face each other in the 9o'clock spot.( I might be over analyzing my swing because I'm working on flag and crucifix ). On the time thing, I just kept shaving off 5sec here 5sec there . It felt good I just had to go with it. Not having gone through a density cycle with clubbells before do you think pushing it this early will catch up with me in the later sets. Thanks, oh yeh had a great time at the CST seminar say whats up to the other guys for me.

[Doug Szolek]

Your elbow pits position sounds fine to me.

As for the time shaving, I have a suspision that it will catch up with you down the road so be careful.

I'll tell the crew around here that you're doin' well and say hi, take care man :D

[RayK]

4/9/04 went in to my gym today to do my 25sets of 8 was going to try a little different approach on the depth of my squat on the back swing of my swipes. I was not going to bend as deep but use a mutch more explosive hip thrust so less depth more snap. I say( was) because when I got there the guys were hanging out wrestling, so of course I had to join in. An interesting thing ,yes my grip had more stamima, but the heighten tactile sense was something I would have never gussed on. I haven't wrestled in a while so I had fun with my new toy(sorry guys if you are reading this). About an hour rest, went to do my swipes ,try out my new approach, the clubbell almost went flying through the wall. I know my hands were tired from wrestling (won't be mixing the two any time soon) but I think less dip and more explosion will be a better approach for my training needs. I'll find out next session just didnt have it today . Oh yea I did finish my 25 sets of 8 in 25 min with the 15s but it was no fun and kind of sloppy. Not sure if I'm going to do this work out again or move up to sets of 9.