Vector

Sounds like you are doing great! I enjoyed Berkeley when I lived there years ago.

Saturday March 2nd updater: Walk a mile with the dogs in the AM snow. Pretty! Also did this yesterday, and saw many deer. Warm:roll tspine, hams, calves ITB, glutesjacks x 50ddogs 20/20hollow hold 2x20sshoulder rolls x50arm circles x100neck mobz x300dbombs x10hip thrusts 18" x20bdogs 30s/30s/2halo 10# slowlyTGU series to 1/2 5/5 getting smoother 18# still hinky on the right side, but better took 18 minutes Work: chin/push up ladders 30 minutes c1,2,3,4p2,4,6,8 x4 +c1,2 =43 repsp2,4 =86 reps rest 5 minutes swing 35# 10xEMOTM x7 -- was shooting for 10 sets but started to lose speed. working on explosion! No slow, no slop. YTL+ face pulls 5x stretch hips, back, groin, supine twist, Brettzle. Brettzle as unlovly as expected after more than a year. Good session 7 of 10. After the third set of push ups, had to widen feet to get 6s & 8s. other than that, good. Kept tight on all chins and push ups, better plank/glute firing today. Got in my Rio catalogs so I can start shopping for tools! Have a fine weekend, Rangers!

Absolutely! Bacon grease = The Fruit of The Swine.

HI, a thought on the snatch: looking at the video, I think you may be using your arms instead of your hips to move that puppy. Does this sound right? If so work first on the two hand swing, working towards getting good height (eye level) with 'soft' arms, i.e., you are using your arms like ropes, all the energy going into 'lifting' the bell comes from hip-snap, or as someone once said 'a violent extension of the hips'. Your arms only guide the bell, they don't lift it at all. Tips for this: Dan John says that on the downstroke of the swing, think :"attack the zipper", and that this should be slightly scary to first timer males. Jeff Martone says to think of a KB swing as jumping in place...if you your hip extension makes stuff rattle in your house, you are on the right track. Let me know what you find from this, if any of this part helps, we can continue. Best luck!

I roll before I lift and of my off days. ITB is not your friend! Ouch!

I covet your stepmill! Stepmill with a heavy weighted backpack is my favorite strength endurance practice. Good challenge.

This all looks stellar. Smart goal setting.

This is good to see! I'm in Tennessee, mild winter, vicious summer. We've managed salads all winter from our cold frames, and had probably 60# of tomatoes last summer. I've only been at this two years, it's a blast.

Sounds good so far! I learned a lot of lifts by watching for really great technique in the gym and then asking for corrections from that person. I ended up with good coaching, and a couple of gym friends. They weren't great coaches, but they got me in the right positions.

Foam roller is your friend! Ours travels with us if we overnight somewhere, crucial.

Solid so far!

Looking good!

You'll do awesome. Cara fears no brunch!

Nice!

Dude, you rock! It's now mostly in your mind, though it doesn't feel like it!

I'd like to suggest you try Somatics, as its what keeps my low back happy. You can check it out here: http://essentialsomatics.wordpress.com/ I'd been introduced through a yoga teacher, but am working through Martha Peterson's book. It essentially is about re-learning how to control your muscles. I spent the past couple of years with major low back spasms happening every other month, the first ten exercises in that book stopped them cold. Super easy. There's videos linked from the above blog as well.

March 1st recovery, skills, core: foam roll, ball work, back, quads, hams, ITB (ouch), calves (ouch), glutes (2x ouch!). hip stretches, ham stretches face wall handstand 3x10 seccrow holds 3x3 secondshanging leg raise 3x3compass work, holding basketballBB halos & chops, slow slow slowsitting ankle dorsihollow holds 2x10splank series 30/15/15HAMSomatics for low back Everything felt good except on cramp on 1st crow. Compass is terrible, needs much work.

Super badass! I did the forget the shoes thing so many times, I bought a pair of Tigers that were small enough to leave in my backpack! My wife thought I was totally nuts the first time I got a 20# bag of protein delivered to our first place together! +1 on keeping a tub at work. Making it easy makes it permanent. Kill on the cig...never could have done THAT when I was quitting!

Good day 5!

Weighted carries for days in that place! Good work on not eating the chair.

Yep. I had a suspension set up, pull up bar and and 12 & 16 pound shots in a storeroom. Just tossing the shots hand to hand is good...that's too bad about the rack, though. Killjoys.

Cool. Then I won't feel bad by having you check out Kurt Harris.... http://www.archevore.com/ I like how he thinks about the whole system...

Dan is an awesome guy. One of the best. My last job I had three spaces in two buildings I could hit workouts in. One of the benefits of being the facilites guy!

Green beans work for me, but I am much more on the primal/post paleo fringe. Your challenges sound good, doable and smart. Bacon is totally okay at least to me...what are you going to school for, if I may ask?

Challenge sounds good. We are working on a few of the same things...