Double KB Rite of Passage week 9 easy day
5 ladders of 2 double KB clean and press away with 20kg and pull-ups
Felt flat. It must be some weird mental thing since I didn’t really feel like this on Monday.
10x7 EMOM snatches with 24kg
Again, felt good here. I pushed the pace on the snatches- I normally take my time stabilizing and getting comfortable at the top, but as a result I lose a lot of time just doing 7 snatches. I tried going at a much quicker pace and began finishing things in under 20 seconds.
26 push-up and 26 goblet squat with 24kg.
This felt tiring.
Yesterday-
Felt pretty tired and woke up late, so I did a program detailed in pressing reset- it’s essentially the pressing reset mobility stuff (which I try to do on a daily basis already), followed with crawls and loaded carries. Did one arm KB front rack carries with 16kg.
Today-
Double KB Rite of Passage week 9 med day
4 ladders of 1, 2 double KB clean and press with 20kg and pull-ups
1 ladder of 1, 2, 3 double KB clean and press with 20kg and pull-ups
5x25 KB swing with 28kg
Took 6 deep breaths between sets. Felt good.
Saturday-
5x6 EMOM push-up with 20lb in backpack
A lot easier
Dan John’s Eagle with 10kg KBs.
I noticed that this goes from feeling awfully hard to manageable in a short while- like my mind needs to get over the initial ‘why the fuck am I doing this’ and then arrives at ‘hey, this ain’t so bad, I can do way more than 8 sets, why am I stopping now?’
Today-
Double KB Rite of Passage week 10 heavy day
4 ladders of 1,2,3 double KB clean and press with 20kg and pull-ups
1 ladder of 1,2,3,4 double KB clean and press with 20kg and pull-ups
1 min rest between ladders. This made the 3s very hard with the pull-ups- always needed to reset after 2 reps.
This felt hard. Waking up felt hard and finding the will to lift today felt hard.
27 push-up, 27 goblet squat and 27 kb swing with 24kg.
Weds-
Double KB Rite of Passage week 9 easy day
5 ladders of 1/2 double KB clean and press away with 20kg and 1 pull-ups
Felt pretty good.
10x7 EMOM snatches with 24kg
Consistently finished these in 15-16 seconds until the last round or so. Felt good.
27 push-up and 27 goblet squat with 24kg.
These didn’t feel as good.
Today-
4x6, 1x7 EMOM double KB front squat with 28kg
Felt ok.
5x6 EMOM push-up with 20lb in backpack
Very good. Felt powerful.
10 minutes of 10kg goblet carry +20lb backpack.
Biceps became the limiting muscle on this. Do about 2 minutes, rest a bit, then another 2 minutes, and so on.
Today-
Double KB Rite of Passage week 10 med day
3 ladders of 1, 2 double KB clean and press with 20kg and pull-ups
2 ladder of 1, 2, 3 double KB clean and press with 20kg and pull-ups
5x25 KB swing with 28kg
Took 6 deep breaths between sets.
Sat-
Dan John’s Eagle with 12kg KBs.
Same as last week- first couple sets feel rough, then I feel like I can do more.
Today-
After weeks of putting it off I finally moved onto Dry Fight Weight- a free KB from Geoff Neupert. I’ve been really wanting to do some squats and kept trying to think of ways to slot them into Rite of Passage, but it doesn’t really work given my current life schedule. DFW gives me way more structure to play with.
I don’t plan on doing it exactly as written- for example I’m going to do clean and press aways instead of clean and presses and combine the presses and squats into a single movement instead of doing it as A1/A2 as Geoff said it should be done. I just don’t want to clean that much.
Slept in and worked out in the afternoon. Tested my double KB press strength beforehand with 24kg to determine which KB to use and got 8 reps. So 24kg it is.
DFW week 1 day 1:
30 minutes of 1/2/3 ladders of clean and press away + squats with 24kgs.
Got 9 rounds by a little under 28 min.
10-12 breathes between ladders, then a bunch more after each full ‘set’. Didn’t push it at all. Felt pretty good.
7 pull-up/20 push-up/20 kb squat with 24kg.
It’s a good thing I decided to reset the push-ups and squats because they felt way tougher than normal.
Felt quite hungry yesterday, which is a nice change from weeks of not feeling very hungry at all. I’m doing a lot more movement now, so it makes sense.
Yesterday-
5x6 EMOM push-up with 20lb in backpack
10 minutes of suitcase carry with 24kg
Did it as 10 back and forth in the living room, then resting as needed with the timer paused.
Today-
DFW week 1 day 2:
30 minutes of 1 KB clean/press/squat with 24kgs.
Got 34 reps in. Took it slow at first and sped up a bit as my body loosened up and I felt more awake.
Yesterday-
Slept in. Did 20 push-ups with 20lb in backpack and 120 KB swings (sets of 15 and 25) while entertaining the baby in the evening.
Today-
DFW week 1 day 2:
30 minutes of 2 KB clean and press away/squat with 24kgs.
Got 25 sets in. Stuff near the right elbow are feeling a bit achy when I get into position for the clean.
2x12 push-ups with 20lb+4kg in backpack on Saturday. Not much else besides carrying the baby a lot.
Nothing on Sunday.
Today-
DFW week 2 day 1:
30 minutes of 1/2/3 ladders of clean and press away + squats with 24kgs.
10 rounds + 1 KB clean, press, squat before timer rang.
Pushed a bit harder by keeping the rests between rounds slightly shorter. Got to 9 rounds with a little over 3 minutes left, so slightly faster than last time.
8 chin-ups/21 push-ups/7 forward and reverse lunge.
DFW week 2 day 2:
30 minutes of 1 KB clean/press/squat with 24kgs.
Got 40 reps. Was in the middle of the last rep when the timer rang.
Same as before- body loosened up and I felt really good for rep 6-30ish, slowed down a bit afterwards.
Didn’t get to do anything on Thurs and Fri. Carried the baby an awful lot. Since he now weighs nearly 15lb, I’m going to start counting those as weighted movement.
DFW week 2 day 3:
30 minutes of 3 KB clean and press away/squat with 24kgs.
Got 22 sets in. Everything felt good. 3s def. felt iffier than 2s, but I never felt like I seriously pushed myself on any of these sets; more just varying degrees of speed on the reps.
DFW week 3 day 1:
30 minutes of 1/2/3/4 ladders of clean and press away + squats with 24kgs.
Was about to finish the 6th round when the timer rang.
This felt tougher on the shoulders, probably because of the 4s. My body has also felt sorer and tired from all the baby carrying the last couple of days. Woke up feeling very stiff, so it took a while to get the body feeling ok.
9 pull-ups/22 push-ups/ 9 forward and reverse lunge.
Did the pull-ups as 5/3/1. A bit tired after all those cleans and presses.
DFW week 3 day 2:
30 minutes of 2 KB clean and press away/squat with 24kgs.
Got 22 sets. I paced myself a bit more- about equivalent rest for what I would have used for 3s- so that I get fewer total reps in.
9 pull-up/21 push-up/9 forward and reverse lunge.
Did the pull-ups as 7/2.
Finding it incredibly hard to have time to workout if I’m not doing it first thing in the morning, and I’m finding it incredibly hard to wake up at 5 because I keep going to bed after 12.
Today-
DFW week 5 day 1:
3x3 clean and press/squat with 24kgs.
I did this as clean and presses to see how it feels. As expected, clean and presses feel way tougher than clean and press away. First two sets felt pretty horrible- body wasn’t warmed up. The third set felt way better.
10 pull-up/24 push-up/10 cossack squats/10 forward and reverse lunge.
7/3 on the pull-ups. The push-ups felt pretty easy today.
DFW week 5 day 2:
Did 3 presses and 3 squats with double 28kgs.
Left shoulder felt incredibly unstable and the squats felt really heavy and unwieldy. About what I expected, honestly, given that I’m doing this first thing in the morning and with zero warm-up. I’m just happy that I can now press double 28kgs in such conditions.
That was supposed to be it per the program, but I’m not following it anyhow, so-
10 minutes of clean/push-press/squat with 28kgs.
Did 9 reps. Took it slow and controlled. Felt ok, definitely heavier than 24kgs and took more effort to control the weight.
10 pull-up/24 push-up/10 cossack squats/24 body squat
7/3 on the pull-ups. Both pull-ups and push-ups felt a bit rough today.
DFW week 6 day 1:
30 minutes of 1/2/3 KB clean and push-press/squat with 28kgs.
Did the KB clean and presses, then did the squats immediately afterwards.
5 rounds total. Finished the 2nd rung of the 5th set with 30-something seconds left, so I paused the timer so that I don’t have to hear it go off in the middle, rested a bit, and finished the round.
This felt tough. Cleaning with each rep is way more fatiguing, and the squats felt pretty hard.
11 pull-up/25 push-up/25 squats
Pull-ups as 6/3/2.