Enter Through the Barbarian’s Gate
You can go online, searching for information on a topic, like fitness and strength and it is much like drinking water from a fire hydrant. (While drinking from that hydrant, I already have forgotten where I read the analogy)!
Your training is going well. You are making gains. Lifts are going up and times are coming down. And you’re injury-free. Can it get any better? Of course it can. Here are some ideas.
I don’t review books. I’ll just say read it, don’t read it, buy it, don’t buy it and if it is so-so, check it out at the library.
No, his wife didn't kick him out of the house!
Buy this book! Dan John hasn’t written books… at least not for sale, that is, up until now.
What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!
Several of my workouts have featured a device called the “Hungarian Core Blaster” which supposedly comes from Hungarian Hammer Throwin’ Olympians as an effective training tool. Masters hammer thrower Todd Taylor is shown using the device in issue 20 of Dan John’s newsletter, “Get Up”.
I like to think of it as a “poor man’s kettlebell” at least for swings. It is really a plate-loaded pin. In the picture above, you see my version 2.0 which is a standard 2″ diameter barbell sleeve with a 1″ hole drilled near the top. The handle is just a 9″ x 3/4″ piece of pipe. (I may go to a 7/8″ piece instead). You have all the benefits of kettlebell swinging except you only need one of these, which weighs only 5 lbs. I can easily take the HCB to my gym and use the plates there, although anything larger than 25 lb plates is going to bang the inside of my short legs!
If you don’t have access to an old barbell sleeve, you can make your own core blaster out of plumbers pipe for under $15 (My version 2.0 cost me all of $5). You just can’t beat the cost to benefit ratio of this simple little device!
You could also buy one online from Sorinex Exercise Equipment. Whichever way you choose, adding the HCB to your home gym is a great addition for posterior chain work and an awesome cardio workout.
Go to straightothebar.com to see the Sorinex HCB in action.
There are several other exercises you can do with the HCB. I have done sumo deadlifts and power pull and shrugs up a flight of stairs. Let me know if you come up with any others!
Below you can see versions 1.0 and 2.0 from my “arsenal”.
Monday, 7/28/08
3 Position Snatch, x 3: 65/65/75/80/88/90
Hang Power Clean, x 3: 90/115/139/149/155 + press/160 f/160 + press.
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Tuesday 7/29/08
Kettlebells Swings Pyramid, 24 kg. 5×15 32 kg. 5×10 103 lb.* 5×5 *is a T-Bar or homemade “Hungarian Core Blaster” 103 lb. 5×5 32 kg. 5×10 24 kg. 5×15 About a minute rest between most sets.
For the finisher,
Farmers Walk, 2 x 190 lb x 225 & 250′ respectively.
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Wednesday, 7/30/08
Rest Day
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Thursday, 7/31/08
Hang Snatch 65×3/75×3/90/90/100/110
HITT Run, 20 min 5 minute walk followed by running intervals 1 minute run, 1 minute rest, 1:1 for 15 minutes.
Overhead Squats 45×5/90×3/95×3/105×3/115×3/135×3
Kettlebell Swings, 32 kg. 2H: 10/10/10 H2H: 10/10/10/10/10/10/10 —————————————————————–
Friday, 8/1/01 
HIIT Workout in Back Bay. I walked for 5 minutes with a 40# weighted vest and then did 8 hill repeats, 1 minute on, 2 minutes rest. Good solid anaerobic effort.
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Saturday, 8/2/08
Muscle Snatch + Overhead Squat + Snatch Balance x 3: 45/65/75/80/88
HIIT on treadmill: 5 minute walk, 1 min on/1 min off for 15 min, increasing speed by .5 mph from 7 to 10 mph.
Hang Squat Clean, x 3 95/115/125/135/145.
Press + Push Press + Push Jerk, 1 each: 95/115/135/145/155/160 My jerks still suck.
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Sunday, 8/3/08
Rest Day
Val and I went to UCLA for a one hour training at the tail end of the big RKC cert being held there. Learned a little, did not get much in the way of a workout, but had a great time, nonetheless.
That’s Val and I with Dan John, who along with Brett Jones and Harvey, coached our group. Here are pictures of the last RKC workout.
Our pal, Steve Belanger, was there training and saw actor, John Saxon who became famous in his role with Bruce Lee in “Enter the Dragon”. At age 75, I am told he is still quite good with the kettlebell.
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One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.
I didn’t go all out, but I did get a good workout and enjoyed the lifts.
My warm-ups:
Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.
The fun part:
Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3:
45/55/65/75/85.
Overhead Squats x 5
90/95/100/105/110
The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.
I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.
I did a few sets of the Burgener Warm-up and did a Dan John routine.
4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.
45/55/65/75.
It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.
135/155/175/185/205/185/185.
The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.
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