Fox's Fight Club Freestyle

After the constraints of training for a KB comp I'm going back to my style training. I had this picture of Tyler Durden going in the basement strewn with Cbs, KBs, a mat to train on, and just having at it.

The key componants will be CBs and hard BW drills.

CBs will center on Swipes and Mills/ Gamma and whack-a-moles. Since I've hit the CMS #s with the 15s will try to slowly transition to the 20s for swipes and Mills without worrying too much about #s. Will do the Gammas and Whacks with the 25 I ordered today. When I hit CMS with the 20s I'll get another 25. I figure the 25 will be good for me on the Hulking Out stuff since Coach Szoleck has about 40 lbs on me. These are great moves that every one should do with a CB that's heavy for them - don't wait till you can handle the bruiser.

The BW drills will center on Pistols ( see Steve Cotter's article) and 1 arm/ 1 Leg pushups - a Pavel favorite. Both of these drills involve circular, multiplaner and screwing movements along with balance and core activation. These are the least SISS of these type drills.

Light, high rep ( 50+) sets of KB snatches and pullups will round out the work.

Warrior wellness daily, combined with some light BMEs on rest days.

The endurance from the KB sets, the shoulder pack carryover from CBs and the one arms, the core activation involved in all the moves - big synergy.

Problems - the biggest issue with this style is overtraining. I never go over 40 min. most times under 30. I have 20 years of experience in juggling intensity, duration and muscle groups. Will try to remember to indicate RPE and RTE. I like to train everyday but it's tricky. Cant do Hack and Pack on this schedule.

Last 2 days workouts:

Sat

Snatch w/ 1 pood KB 60/60 1 set
Mills w/ 15lb CB 4x 20/20
Pistols 5x 1 each leg
1 arm/1 leg pushups - 4x2 ( off arm extended flat out on floor - slight assist)

Snatch form is honed so this was easy, have done 90/90. The Mills were the most i've done and got shaky at the end. Pistols just slowly come along - issue for me is strength not flexibility. 1 Arms are a killer, tris were twitching by the last one.

Sun

Swipe/Tactical Pullup Russian Ladder

1 pull, 2 swipes ( 2x20lb CBs)
2 pulls, 4 swipes
3 pulls, 6 swipes
4 pulls, 8 swipes
5 pulls, 10 swipes

This cycle done 3x through, 4th time to 3/6, without rest, for a toal of 51 pulls and 102 swipes. Russian ladders allow you to go long due to built in "rest" when you go back to the start. Always terminate when form starts to break down. Ratio worked pretty well , form broke on both around the same time.

Bill

[Scott Sonnon]

Sounds outstanding. You're right on about RPE and RT - your experience level strongly suggests this to be not only effective but recommended. I like to cycle in 'numberless' programs, and the Intuitive Training's RPE and RT allow me to monitor more closely to prevent overtraining. I look forward to seeing how your program evolves.

10/27/03

Skill work for pistols and 1 arm/1 leg pushups
Meant as an easy day volume wise although each rep is hard

Did 10 "perfect" RT=10 reps of each

Quick warrior wellness
Be breathed style spinal rocks to activate core and warm up lower back
BW pistols x 10
1 arm/1 legs with off hand on a KB x 10

RPE for total workout = 6-7

Worked great - doms from the swipe/pullup workout is almost gone and feel recovered for todays work

:D :D :D

KB SNATCH 100/100 w/ the 1 pood.

RPE=8/10
RT=9

I have done 1 set of snatches - the 60/60 last week- since the Oct. 4th KB comp. My PR prior to the comp was 85/85 w/ the 1 pood.

I say 8/10 for RPE because systemically I was OK after the set, but the grip/forearm was DONE. I was praying the KB wouldn't fly out of my hands on the last 10 reps each side. Took about 10 minutes for the pump to subside. This still represents a huge gain in grip endurance without KBing at all. Obviously there will be reverse carryover for OCS as well.

Did some WW after - today is either off or if I get a wild hair go to Maxercise at lunch and do a little skill work on the mill transfer with a 10 lb CB.

Bill

[Scott Sonnon]

Well done! Great report.

[Doug Szolek]

A guy came to Fight Club for the first time, his ass was a wad of cookie dough. After a few weeks, he was carved out of wood.

Here's to being carved out of wood, Bill 8)

How do I know this program will work?

I know this because Tyler knows this.

Thanks Doug.

Yesterday

total and complete day off. Lot's of thinking about incorporation of MA - and the answer came. Will post later.

10/30/03

Mill hand transfer skill practice-so switched every 5

3x 5l/5r/5l/5r/5l/5r/ w/ 10lb CB
5xsame w/15lb CB
2x 10l/10r/10l/10r w/ 15lb CB

50x spinal rock getting more SISS as in be breathed each 10

kinetic chain - standing to flat foot squat to long arm roll to standing and reverse x 5

Mill RPE - 8
RT - 6

although 1000x better then my prior hand switch "technique", thanks to Coach's helpful explanation, still a long way to go before it's a thing of beauty.

Bill

Floor work was good - forgot how much I like it.

[Scott Sonnon]

Good report, Bill. Glad the technique explanation helped. Text is so unpredictable.

Mentally fried tonight - all good stuff -but fried none the less. Needed hard and no brainer tonight. Hit it on the head with this one.

Swipes

8rpm x 20minutes = 160 reps w/ 20lb CBs

worked out to 30secs on/30 secs off

Short, brutish and nasty as someone once said.

RPE=8
RT=9

Followed up with ice cold Pravda.

All is well.

11/1/03

Continuing on the theme of short, brutish and nasty....how 'bout short, freakish and nasty

300 straight snatches w/ the 1 pood KB
150 per arm switching hands every 10 reps
17:30

RPE - 9
RT - 10

worked slow and calm - concentrating on keeping the hand 'open' and only snapping enough to make the rep, form was clean and smooth.

This is probably the useful limit of this workout. Grip was fine at the end, meaning it was recovering on the fly. I attribute this totally to CBs.

Next step is to do the 100/100 comp set, ie only one switch at 100, without the rests (comp legal top of the snatch). This will work grip and improve pacing for both GS and OCS.

Bill

[Scott Sonnon]

Outstanding PR especially considering how you recovered so well during the exercise.

MAN DID THAT FEEL GOOD

did very thorough warrior wellness, circles, eights, infinites, waves, wieghted ROM, 4 corners

then did Be breathed spinal rocks for about 6-7 minutes all different variations ending with some long arm rolls

then a more hip and elbow WW

Undid and reset the 460 reps done over the last 2 days

Bill

Hulking out lite

Did this sequence with 4 moves - kind of like down the rack - but the drills got easier not the weight.

10l/10r x 4 - switching left to right grip each 20

whack a moles in flag position
whack a moles
gamma cast to flag ( 2 handed short whip)
gamma cast

All with20lb CB

RPE=8
RT=7

more challenging to shoulder flexibility then shield cast - cant wait to get my 25 fot this one

[Scott Sonnon]

You're getting beastly with those Cruisers!

[Doug Szolek]

gamma cast to flag ( 2 handed short whip)

Just to clarify Bill,

the Gama Cast to Flag Position is the Barbarian. Broken down it involves a two-handed Armpit Cast to Flag Position. A Short Whip breaks down to a Shield Cast to Flag Position. With ABC lifts, there is only a slight difference between the Armpit Cast and the Shield Cast, that is the Armpit Cast (aka Gama Cast) begins and ends in Order where as the Shield Cast begins and ends in Guard. Minor difference but important for more than just the sake of consistency in wording.

Keep up the good work and great idea with the progressively less technically demanding lifts.

Enjoying your reports.

Yup,

Hard to keep all that stuff in my head. When the big book comes out I can use it as a reference. "Arnold's Encyclopedia of Bodybuilding" my a$$, we all know what the real encyclopedia of strength will be...ABC

Bill

PS - Alternate idea for title "Name that Pain" :twisted:

[Scott Sonnon]

Name that Pain :lol: :twisted:

11/04/03

figured I should do some KB comp style clean and jerk before it became a "thing" - 1 month to the day since the comp.

KB CJ w/2 1pood KBs

1x45
1x25

RPE=8
RT=10

again, way better then any previous attempt. Trying to look at the movement as just a that, a movement to be unravled and mastered. The form was very smooth.

Mill OCS set work - trying to hold off on "testing" till 12/1. Will probably do that test with 20s. So working on the transfer and rest positions.

Mill w/ 2 15lb CBs

10l/10r/10l/10r
arm park
10l/10r/10l/10r

3 minute rest

repeat

RPE=7
RT=way better - hard to rate this because at this stage form gets better every time.

Bill

[Scott Sonnon]

Trying to look at the movement as just a that, a movement to be unravled and mastered. Bill, that's been the key to every single significant development I've experienced in martial art and physical culture.

working on the rest positions. After yesterday's test discoveries, this is precisely what I need to work on.

Coach'

the movement thing is a breakthrough. Gave up all ideas of reps, goal for the set. i just wanted them to feel sweet. That never happened before. Another seepage from CST to everything else.

Bill

:twisted: :shock:

Great workout

20 minutes

1 20 lb CB

No-stopping

Did 320 contiuous 1 arm swipes

switched hands on the fly every 10 reps - or 16x10 each arm straight

exactly 20 minutes

RPE=9
RT=9 (except last 2 sets - give me a break here)

felt like high/spacey/calm after

note - I'm revising the program by dropping the BW stuff, not the be breathed or BMEs, the pullups and 1 arm pushups just aren't doing it for me. Swipes, mills , snatches, CJ and Hulk-outs are plenty for Tyler to play with. WW, be breathed and BME for healing.

[Scott Sonnon]

Wicked. :twisted:

[Doug Szolek]

felt like high/spacey/calm after
Yea... I know that place. 8) :)


Swipes, mills , snatches, CJ and Hulk-outs are plenty for Tyler to play with.
And the odd pair of Nunchaku :P

Great reports Bill.

Nanchaku -cool idea :twisted: :idea:

Off

Had a case where the trustee of a 250,000 pension fund saved up by a school teacher for her 5 grandkids was completely drained before they ever got a dime. She plead guilty and the judge wouldn't put the $%^^%$# in jail. The news guys are coming to report on it tonight, so workout is canceled.

Was going to be a mellow day anyway - this will allow me to do an OCS test tommorow.

Bill

[Scott Sonnon]

Here's a little proactive ra-ra for you. I look forward to reading your numbers, amigo.

:P :lol: :shock:

Huge morning

OCS prep test with 15lb CBS

Goal - total of 250 to move up to 20lbs


Results

Swipe - 10 minutes - 203 reps

10 minute rest

Mill - 10 minutes - 98/98 reps

Total= 301

Guess I can I move up.
RPE=9 (both)
RT Swipes=9
RT Mills = 7


Notes: Swipes - have already been doing alot of swipes and related work with the 20s at the condo gym, low cieling not a problem, that and the grip improvements over the last month account for increase. Shoulder parked (legal) for about 30 secs at 80 reps. Thought for sure I'd have to again but didn't.

Mills - still not poetry in motion, lot's of muscle, had a few feels at the sweet spot though. Arm parked twice (legal) at 60 and 80 reps.

This means I have to start dragging 1 20 to Maxercise 2x a week since the cieling in the condo and the condo gym are too low for my 6'1" and the CB Mill. Have a huge bike messenger bag that the CB actually can lie flat in.

Here's the link to the article about the case that pevented me from training last night that allowed me to kill it this morning -

http://www.philly.com/mld/inquirer/news/local/7202084.htm

Bill

[Scott Sonnon]

OUTSTANDING TEST RESULTS :!:
Congratulations, Bill!

[Doug Szolek]

:shock: :D 8) :D :shock:

[Cilian McHugh]

You da man! :twisted:

Had to try to mill that 20 today :twisted:

warrior wellness - light
5 reps each arm w/ the 20
swing
cto
swipe
shield cast

more WW

7x5/5 mill with the 20

be breathed 1x70
gradually doing more advanced variations

OK, so how is it the 20 is like twice as heavy as the 15. Actually it forced a good adjustment in form, using the core (activation) more to change the direction out of back position to inward. Last 2 sets felt better. 75/75, what i think I'll need to get 200 total with the 20s, will be a challange -bring it on.

Wanted to do a baseline test for swipes with the 20s to get an dea of how to structure workouts. The baseline test is not as big a deal, in terms of taking a day off, etc...as the end of phase test - just a way to get started.

Yesterdays Mills indicate a mill test won't be in order till at least 12/1 - just density till then.

10 minute swipes -rests in shoulder park

102 reps

harder then the 205 with the 15s. Had to do an emergency double reverse parry to drop when I failed. The 20s are a new game grip wise. Rested at 20,35,50,65,80, and 90. So need to do lots of density to work up to longer units.

May work with 90 sec units starting at 10x12 working up to 10x20.

Goal is to hit OCS total of 200w/ the 20s by 1/1.

Bill

[Scott Sonnon]

Right on, Bill! You're a beast... even at the beginning of your prep!

Today is off

will do WW and Be Breathed later

Have tomorrow off for Veteren's day so I have a cruel KB session planned with a freind.

Of course I'll be bringing a 20lb CB for spice

Bill

trained with my friend Woody from DD today.

Did a sorta comp test

45/45 snatches w/ 1.5 - THIS WAS THE FIRST TIME I TOUCHED A 1.5 since october 4th comp.

Did some nice smooth jerks - 15 - just doing them for feel now.

then I introduced him to the ABC stuff with the 20s - another convert.

It goes without saying that a comp PR after 6 weeks off tells you all you need to know about clubbells.

Bill

[Scott Sonnon]

Oustanding report, Bill!

[Doug Szolek]

:D Big Smiles Bill :D good work.

The 25 came when I got home

Did some CTO, Gamma, Barbarian and even a few swipes

Given the PR on the snatches and the move to 20s It's time for a new plan to be revealed.

In cyber crime training the next 3 days so I'll have all day to plan and post it tommorow night