The New Year started off with a bang and we are already in February! Where did January go? I hope everyone out there is sticking to your New Year’s resolutions. If not there is still plenty of time to set those goals!
If you have been to my blog before you may already know that two of my goals are to climb through the Girevoy Sport ranks in the Biatholon and complete the CST Trial by Fire with the 25lb Clubbell. To help my Clubbell goal I am going to work through The Clubbell Training Black Book from Ryan Murdock and Adam Steer. I started January with a Milo Hybrid Density cycle (to make sure I give a fair critique of the book I will wait to review it until after I have gone through several cycles) and made some steady progress. This month consists of a Double Density cycle as described by Coach Murdock. I am going to be working on kettlebell jerks and Clubbell mills.
February’s Challenge:
I am using the 4×7 protocol developed by Scott Sonnon. Simply stated it is a 4 day cycle of no training, low intensity-, moderate intensity-, and high intensity training gone through 7 times. The brilliance to this method is the built in recovery. Everyday consists of joint mobility in the morning and I added foam rolling before bed. Yoga is performed post workout on the low, moderate, and high intensity days. The moderate and high intensity days are the work days. Think of riding an intensity wave. Remember, recovery is a must!
February’s challenge is to complete a Double Density cycle that will help work on the two goals I mentioned earlier. I will be using Coach Murdock’s Century progression which works toward 100 continuous repetitions of a particular exercise. So this month the exercise I will be working towards is 100 continuous reps of the kettlebell jerk with the 16 kg bell. Then the second exercise will be Mills with the 25 lb Clubbell, but I will only be working towards 25 continuous reps with the club.
What the Exercises look like:
The Kettlebell Jerk demonstrated and explained by Bao Tran (a CST and AKC coach):
The Clubbell Mill demonstrated by Coach Steer:
I will keep you updated on my progress!
Cheers,
Richard
P.S. Keep after your goals! The first step is the hardest, but once momentum is going it will carry you through!
