Taikei's Kettlebell Training Blog

RKC Snatch Test, 100 reps in 5 minutes standard

2011-11-17T08:01:00.007+09:00

I got back from Korean RKC as assistant instructor. This was my first assisting RKC event, hopefully would keep doing it for a while.

RKC snatch test, today's standard is 100 reps in 5 minutes. 24kg for male who is 60kg or above and 20kg for male 60kg or below. 50 years or older is tested with 20kg.
Female I believe 56kg body weight is 16kg and below 56kg is 12kg.

When I got my RKC back in 2007, standard was different depending on weight standard. As pictured above, I was tested by Master instructor Mark Reifkind. 24kg snatch for total 64 reps with one hand switch (never place down the kettlebell, no time limit) was my standard.
Having travel from Japan, I did over prepare for this just enough to repeat 64 reps with 3 minutes interval. I passed my test 40 reps left/24 reps right without losing my breath.

Up to this point, I took 5 RKC snatch tests in few different standards. Other than my very first one, I spent little time to prepare for them.

June 2007 RKC 64 reps total with one hand switch - passed with 11 months of preparation

June 2008 RKC2 74 reps total with one hand switch - passed
My body weight increased so did my snatch rep requirement. The only thing I did for preparation was 32kg snatch for 30/30 reps with one hand switch. I was doing snatches on daily basis so I had little to no doubt. RKC2 prep was my focus too.

May 2009 CK-FMS 100 reps total in 5 minutes with multiple switch - passed
Snatch requirement changed drastically this year. Although the standard was 1rep per 1 kg body weight in 5 minutes. So if a person weighs 90kg, it would be 90 reps in 5 minutes. Anyone beyond 100kg will do 100 reps.
In early morning of day one CK-FMS, Sr RKC Doc Cheng said "Bath room scale hasn't arrived just yet. If it's OK with you to do 100 reps, we'll test you". I went for it.
Snatch, especially 32kg snatch was my main stream training back then. I tested myself on how much I can do 24kg snatch in 5 minutes before and had 124 reps. I was pretty much confident passing.

July 2011 RKC2 100 reps total in 5 minutes with multiple switch - passed
Before RKC2, I did a 5 minutes snatch test. I cleared 100 reps in 3 minutes and 43 seconds.
At RKC2, I did my snatch test after half body military press and 24kg weighted pull up test.
For the first time in my life, I had to put down my kettlebell during a snatch test. I accumulated up to 80 reps and felt nauseating. Did another 10 reps, put it down, finished another 10 reps.
Probably due to adrenaline or something from strength test prior to snatch test, I did not feel well. Nether the less I passed.

November 2011 RKC Korea as assistant 100 reps total in 5 minutes with multiple switch - passed
Nothing special here. Prior to this event, I did little to no snatch but more getups and double swings. I did not place the kettlebell. This time however, snatch techniques were pointed out within snatch test. This was new.

Pointers for passing RKC snatch test

Rest for minimum of time
I noticed at Korean RKC, a candidate had good pacing to finish the test, however took too much time resting. 1 rep of snatch is roughly 2 seconds. It rarely gets faster than that. When you rest, place the kettlebell where you can pick it up soon. Coordinate your resting tactic!
If at most possible, don't rest. Rest after the test.

Do not do "Fast and Loose" drill during snatch test
I did notice few people doing Fast&Loose drill during snatch test. This will take too much time off the clock. Catch your breath and start soon. Fast&Loose is OK between sets. RKC snatch test is a single set. There's nothing between sets.
RKC candidates are strongly encouraged to do Fast&Loose throughout the course, however don't bring this into snatch test.

Roughly 25 reps per minute pacing for 4 to 5 minutes is good enough
Nothing can go too wrong with this.

Preparation/pointers for snatch test

Do heavy swings and Get ups.
Double swings and many snatch size kettlebell get ups are good. Over head walk and others that enhance shoulder stability will do. Heavy swings will teach the importance of hip.
I had tip from Ken Black "Let the lower body do the job and kettlebell flies away".

Practice down swing
Down swing for snatch can be your friend or enemy depending on how you practice.
Good down swing close to your body can give you momentum for next rep. One hip thrust and kettlebell will automatically fly above shoulder level. All you need to do is punch straight up to lock out.
Bad down swing being kettlebell away from your body, you may have to ignite upper body muscles which in comparison is weaker than hip action. I tend to believe much of snatch test failures come from using too much upper body than hip.

Practice your grip
I grip my kettlebell firm with my pinkie and ring finger. Rest of the fingers are loose.
I open my palm on down swing to prevent blisters. My snatch is pretty much ascending and descending pinkie and ring fingers.
Down swing is usually where you get torn up skins.

When in doubt, do twice
I've told few RKC candidates to do twice the requirement once in a while.
If the requirement is 100 snatches in 5 minutes, then opt to do the following:

Do 10 minutes of snatches for more than 100 reps but do not max out. One day 120 reps, another day 130 reps, get plenty of rest in between.

Do 200 reps with unlimited time frame. If it takes 40 minutes, go ahead. Shorten the break as you progress.

Use a heavier kettlebell once in a while
Snatch with 28kg or 32kg if your snatch size kettlebell is 24kg. This is just a supplemental training to your main stream snatch practice. Heavier kettlebell strengthens your hip, shoulder. Hands become strong enough to prevent blisters.

Do not use the following as main stream practice

Max VO2 snatch aka Viking Warrior Conditioning
Unless you are using 24kg kettlebell, Viking Warrior Conditioning will not directly contribute to RKC snatch test. Use this as a supplemental program. Keeping 8 reps within 15 seconds time frame can invite bad habits such as incomplete overhead lockout (by RKC rule, this will not be counted as a snatch).

GS
Since RKC snatch test is currently part of RKC technique test, it's not a good idea to implement GS habits into RKC snatch test. Extra thrust from knees, knee dips, chicken neck movements are not encouraged.

SSST (Secret Service Snatch Test)
RKC snatch test and SSST should be done separately. Both tests have completely different standards. Although each tests can benefit each other.

40days Program Day 26

2011-09-21T13:37:00.004+09:00

Full Bridge 6,5,7,5

Pull up
body weight 3,4,2,2,3

Military Press 32kg Left/Right 5 reps for 3 sets

Double Swing 32kgX2 10, 10

Hanging Leg Raise 5 reps for 2 sets

Turkish Get Up 40kg Left/Right 1,1

40days Program Day 25

2011-09-20T20:02:00.000+09:00

Full Bridge 5, 5

Pull up
body weight 3,3,3,3
8kg 2

Military Press 32kg Left/Right 4, 4

Double Swing 32kgX2 10, 10

Handstand half pushup 5,5

40days Program Day 24

2011-09-16T16:39:00.002+09:00

Just a short one to fill in the void.

Full Bridge 5

Pull up
16kg 1,1
20kg 1

Military Press 28kg Left/Right 3

Two arm swing 32kg 10 reps

Hanging leg Raise 5 reps

Turkish Get Up 40kg 1/1

Handstand half pushup 6,5

40days Program Day 23

2011-09-15T17:33:00.002+09:00

Body weight straight bridge 10
Full Bridge 5,5

Pull up
12kg 2,2
16kg 1,1,1
20kg 1
body weight narrow grip 2

Military Press 28kg Left/Right 5

Two arm swing 32kg 15 reps

Hanging leg Raise 5 reps

Body weight squat 10,7

Handstand half pushup 5,6,5

40days Program Day 22

2011-09-14T15:54:00.001+09:00

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3,3,3,3,2 - last set narrow grip

Military Press 32kg Left/Right 3

Double Swing 32kgX2 10 reps for 2 sets

Hanging leg Raise 5 reps

Handstand half pushup 5,6

Turkish Get Up 36kg 1/1 for 3 sets
Turkish Get Up 40kg 1/1

Crush Curl 16kg 5 reps

40days Program Day 21

2011-09-09T15:03:00.002+09:00

Thigh got kicked by painful round house kick practice last night.
No lunging actions like getup, no squatt.

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3,3,3

Military Press 32kg Left/Right 3,4,3,3

Snatch 32kg Left/Right 6 reps for 2 sets easy one.

Hanging leg Raise 5 reps

Handstand half pushup 5,5

40days Program Day 20

2011-09-08T17:37:00.002+09:00

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3,3,4,3,2 - last set, close grip.

Military Press 32kg Left/Right 3 reps Lifting time (in seconds) 6.99/6.27 - 6.33/6.66
Measuring lifting time very crucial

Snatch 32kg Left/Right 6 reps for 2 sets easy one.

Hanging leg Raise 5 reps

Handstand half pushup 5,5,5

Body weight Squat 10,6

40days Program Day 19

2011-09-06T18:25:00.005+09:00

My friends Aaron and Fawn's dog, Elsa had to be put down to eternal sleep.
I rarely get shocked hearing death of a pet, however this Elsa was special .
http://aaron-friday.blogspot.com/2011/09/beautiful-dog.html

These are just few interactions with Elsa and myself.
http://swingsnatch.blogspot.com/2008/06/not-trying-to-make-it-hard-but.html
http://swingsnatch.blogspot.com/2009/06/back-from-minnesota.html

Having not seen me for 2 years, this girl remembered me. Now everything is in memory.
I got along with Elsa extremely well.

Kettlebell Dead Lift 44kgX2 5 for 2 sets
Pull up
4kg 2,2,3
8kg 1,2,2
12kg 1,1
16kg 1,1
Military Press 32kg Left/Right 3 reps

Double Swing 32kgX2 10 reps for 2 sets

Turkish Get Up 36kg 1/1

Hanging leg Raise 5 reps

Handstand half pushup 10,5

Crush Curl 16kg 5,5 - to ease up pullup reps.

40days Program Day 18

2011-09-05T16:51:00.002+09:00

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3 reps for 2 sets, 2 reps for 2 sets

Military Press 32kg Left/Right 3 reps for 2 sets

Double Swing 32kgX2 20 reps

Turkish Get Up 36kg 1/1 1/1 1/1 1/1 1/1 - for military press and pullup

Hanging leg Raise 5 reps

Handstand half pushup 10,10

Crush Curl 16kg 5,5 - to ease up pullup reps.

Body Weight Bridge 3

40days Program Day 17

2011-09-05T16:47:00.002+09:00

This was Saturday, September 3rd.
Exhausted from doing lots of Krav Maga.
Sore neck and headaches at night.

Straight Bridge 10,10

Jack Knife Pull 10, 8, 6, 5, 5

Military Press 28kg Left/Right 3 reps for 1 set

Two arm Swing 32kg 10reps

Turkish Get Up 16kg 2/2

Ring Jack Knife 5

Body weight Squat 6,7,5

Just enough to continue training, mentally and physically depleted.

40days Program Day 16

2011-09-01T17:35:00.003+09:00

Off to acupuncture. Had a slight disconfort in my lumber spine.

Straight Bridge 6,10

Pull up body weight 3 reps for 5 sets total 15

Military Press 32kg Left/Right 3 reps for 2 sets first set 6.99 sec/6.66 sec second set 8.35 sec/6.66 sec

Two arm Swing 32kg 30reps

Turkish Get Up 16kg 1/1

Hanging Leg Raise 5

Handstand half pushup 6,6,8,9,5,6,10,12

40days Program Day 15

2011-08-30T21:50:00.004+09:00

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3 reps for 14 sets total 42 - my age starting today.

Military Press 32kg Left/Right 3 reps for 2 sets

Double Swing 32kgX2 11 reps, 10 reps

Turkish Get Up 36kg 2/2 1/1

Hanging knee Raise 3 no emphasis on anything.

Handstand half pushup 7,5

40days Program Day 14

2011-08-26T15:34:00.002+09:00

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pull up body weight 3,3,4,3,3,3,3,3,3,3,3,3,3 40 reps total

Military Press 28kg Left/Right 5 reps for 2 sets

Double Swing 32kgX2 25 reps

Turkish Get Up 16kg 1/1

Hanging Leg Raise 5

Handstand half pushup 10,11,12,10,6

Body weight squat 5,10

40days Program Day 13

2011-08-24T15:34:00.002+09:00

Kettlebell Dead Lift (44kg+40)X2 5 for 2 sets

Pull up body weight 2,2,2,2,2

Military Press 28kg Left/Right 5 reps for 2 sets

Two Arm Swing 32kg 20 reps

Turkish Get Up 16kg 1/1 1/1 - felt the stretch.

Hanging Leg Raise 5,5

Handstand half pushup 10,10

Body weight squat 6,8,6

40days Program Day 12

2011-08-23T17:28:00.003+09:00

A possible trip to Vietnam this year. Korea later.

An HKC event coming up October 23rd, Tokyo Japan.
http://www.dragondoor.com/workshops/details/hkc166/

Kettlebell Dead Lift 44kgX2 5 for 2 sets

Pullup 8kg 2,2,2,2,2,2,1,1
Pullup Bodyweight 2,2

Hanging Leg Raise 5

Military Press 28kg Left/Right 5 reps for 3 sets

Double Swing 32kgX2 10 reps - easy one

Hand Stand half pushup 5 reps for 3 sets
Turkish Get Up 36kg Left/Right 1,1,2

40days Program Day 11

2011-08-22T18:05:00.003+09:00

A mild headache for some reason. Off from training for 4 days probably was not a good idea but well rested.

Kettlebell Dead Lift (44kg+40)X2 5 for 2 sets

Pull up body weight 2,3,3
8kg 2,2
8kg+4kg 1

Military Press 28kg Left/Right 5 reps for 2 sets - Press is back on track

Double Swing 32kgX2 30 reps 30 consecutive reps is probably my record with two 32kgs.

Turkish Get Up 36kg 1/1 1/1 1/1

Handstand half pushup 8,5,5

Loving Turkish Get Up and handstands.

40days Program Day 10

2011-08-17T14:57:00.004+09:00

Nothing much. My brother sent me a link to picture albumn of his trip to Austria and Italy. Italy trip's albumn had over 800 pictures and was too long.
I wrote him "thanks" and also added "You don't need to post pictures of same pasta, cat, drinks, swimming pool multiple times" .
Typical communication with him.

Kettlebell Dead Lift (44kg+40)X2 5 for 2 sets

Jack knife pull 10 reps for 2 set - off from pullups, placed my feet on ladder to do this.

Hanging Leg Raise 5 reps for 2 sets

Military Press 28kg Left/Right 3 reps for 2 sets

Double Swing 32kgX2 25 reps

Turkish Get Up 36kg 1/1 1/1 1/1

40days Program Day 9

2011-08-16T16:50:00.003+09:00

Emphasis a bit on pullup, short 32 minutes training

Kettlebell Dead Lift 44kg 5 for 2 sets

Pullup bodyweight 3 reps for 4 set
Pullup 4kg 2 reps
Pullup 4kgX2 1 rep

Hanging Leg Raise 5

Military Press 28kg Left/Right 2,3 Left side is not firing at all. Just tight, badly tight.

Double Swing 32kgX2 23 reps

Hand Stand half pushup 6,7,8

Arm bar 28kg 1/1

Left shoulder's just bad for overhead work. Hanging Leg Raise as part of shoulder assessment.

40days Program Day 8

2011-08-15T15:45:00.003+09:00

Day World War II ended. May rest the soul of everyone died during that time.

Kettlebell Dead Lift 44kg 5 for 2 sets as a finisher

Pullup bodyweight 5 reps for 1 set
Pullup 4kg 3 reps, 2 reps

Military Press 28kg+3.3kg chain attached Left/Right - 3 reps for 2 sets

Double Swing 32kgX2 21 reps

Hanging Leg Raise 5

Turkish Get Up 36kg 1/1 1/1 1/1 1/1 Most emphasis on this, still 4 reps each total.

Hand Stand 1

Arm bar 20kg 1/1

Weigt Vest Squat 75lbs 10, 10

40days Program Day 7

2011-08-14T17:23:00.005+09:00

I went to see Discobolus statue from British museum yesterday. There is an Ancient Greek exhibit in Ueno, Tokyo.

Kettlebell Dead Lift (44kg+40kg attached)X2 - 5 for 2 sets

Pullup bodyweight 5 reps for 2 sets

Military Press 28kg+2.5kg chain attached Left/Right - 2 reps, 3 reps

Double Swing 32kgX2 20 reps

Turkish Get Up 36kg 1/1 1/1

Hand Stand 1
Hand Stand Half Pushup 5

Arm bar 20kg 1/1

Hanging Leg Raise 5

Body weight Squat 10, 10

Body weight squat is good to search for upper body stability. Adding weight actually assists stability therefore this has some other purpose.

40days Program Day 6

2011-08-10T15:54:00.004+09:00

Nothing unusual. I was extremely sharp and tense last night.
My brother is in Rome Italy now. He asked our former baby sitter to take him to apartment where we used to live. Nothing much has changed in Rome.

Kettlebell Dead Lift (44kg+36kg attached)X2 - 5 for 2 sets

Pullup 4kg - 4 reps 1 rep
Pullup bodyweight 5 reps

Military Press 28kg Left/Right - 5 X 2 sets

Two arms Swing 36kg 35 reps

Turkish Get Up 36kg 1/1 1/1

Hand Stand 1,1 Could not do pushups from handstand.

Arm bar 20kg 1/1

Body weight Squat 10, 10

Deck Squat 4kg 6,6 - substitute for ab works.

40days Program Day 5

2011-08-09T16:13:00.001+09:00

A light and easy day.

Kettlebell Dead Lift 44kgX2 - 5 for 2 sets

Ring Pullup bodyweight - 5 reps 2 sets

Military Press 28kg Left/Right - 5 X 2 sets

One arm Swing 44kg 20 reps each side (consecutively)

Hanging Leg Raise 3 reps, 2 reps

Arm Bar 16kg 1 rep each for 2 sets

40days Program Day 4

2011-08-08T17:23:00.001+09:00

Saturday, pretty much free time. Sunday, a kettlebell session before noon and couple high level Krav Maga classes. Stick attack defense.

Kettlebell Dead Lift (44kg+36kg attached)X2 - 5 for 2 sets

Pullup bodyweight - 5 reps
Pullup with 4kg chains attached - 5 reps

Military Press 28kg Left/Right - 5 X 2 sets

One arm Swing 36kg 20 reps each side (consecutively)

Jack knife with gym rings(ab works) - 5

Turkish Get Up 16kg 2/2
Turkish Get Up 36kg 1/1

Hand Stand Pushup 2,1,3

Arm bar 16kg 1/1

40days Program Day 3

2011-08-06T11:15:00.002+09:00

Morning routine for today.

Kettlebell Dead Lift (44kg+32kg attached)X2 - 5 for 2 sets

Pullup bodyweight - 5 reps for 2 sets

Military Press 28kg Left/Right - 5 X 2 sets

Two arm Swing 44kg 25 reps

Jack knife with gym rings(ab works) - 5

Squat with 34kgvest - 10 X 2 sets

Just got this through, nothing challenging nor attempting to.
Will be spending a mellow day.

40days Program Day 2

2011-08-04T15:38:00.004+09:00

Some Grappling and Ground activity from last night's Krav Maga.
Today, 40 days program.

Arm Bar 16kg Left/Right 1
Hand Stand with few half pushups 2

Kettlebell Dead Lift (44kg+32kg attached)X2 - 5 for 2 sets

Pullup bodyweight - 5 reps

Pullup 4kg kettlebell with 1kg chain - 5 incomplete sets (chin not reaching the bar)

Military Press 28kg Left/Right - 5 X 2 sets

Two arm Swing 44- 35

Jack knife with gym rings(ab works) - 5

Squat with 12kg vest - 10 X 2 sets

40days Program Day 1

2011-08-03T17:06:00.002+09:00

I decided to follow 40 days program, and going to bore people by posting my training which are pretty much same.

Arm Bar 20kg Left/Right 1
Hand Stand with few half pushups 1

Kettlebell Dead Lift 44kgX2 plus 12kg weight vest - 5
Kettlebell Dead Lift (44kg+32kg attached)X2 - 5

Military Press 28kg Left/Right 5 X 2 sets

Pullup body weight - 2,3
Pullup with 3kg chain attached - 5

Two arm Swing 32kg - 35

Jack knife with gym rings(ab works) - 5

Body weight Squat 10X2sets
Overhead Cossac 12kg Left/Right - 10

RKC 2 2011

2011-07-18T20:11:00.006+09:00

Just about a week past RKC level 2.

I believe I trained for this about a year, especially targeted the 24kg pullup and half body military press.

January of this year, I was doing just one body weight pullup with tweaked elbow joint.

Day one of RKC 2, my first attempt of 24kg pullup was a "no". Second attempt, exact same pullup but touched the bar with my adam's apple. Team leader Brad Nelson was watching me, assistant instructor Nikki poked Brad reminding him something she saw about my pullup. I passed.

Prior to that, 40kg military press flew like a cake. My last 40kg press success was November 2008. First thing in a morning, I tried to press 36kg but didn't move a single bit. So I warmed up with 32kg few times, did some 36kg. I didn't even touch 40kg until the time of testing.

After passing this test, I saw Nikki being very excited about my press. I located Cortez Hull by the booth and hugged him. He did not know what was going on.

Passing these tests were no one man thing. The Fridays fed me and helped me to lose weight in a most perfect way possible. George Samuelson threw in some tips via facebook, Boris Bachmann put some encouragements while he was staying at my house.

Brad, Nikki and Tom were huge help. As matter a fact, passing all the tests felt like team effort by every member of team Nelson. Never a one man thing.

My girl friend who I'd like to keep her nameless at this point was supportive in many ways. We did have to cancel few dinner arrangements due to my strict dieting plan.

Few things that have helped my training:

Convict Conditioning pullup and handstand pushup progressions

Weighted ladder concept for military press and weighted pullup

Lots of joint mobility works

Massage, bath, sauna

Jokes and laughs, occasional stupidity

Staying away from alcohol

Lots of sleep and nap

Irradiation concept and power breathing

Had I missed any single component or had one less help from what I had, I may have not made it. Both physical and psychological balance and lots of support made them happen. I thank for them.

Earth Quake, Thunder, Fire, Father

2011-03-21T18:53:00.003+09:00

Earth quake, Thunder, Fire, Father is an analogy in Japan which are natural (?) dissasters feared the most in Japan. 地震、カミナリ、火事、親父, back then father was known as a fearsome figure.

Now I'm exposed to constant shakes of small earth quakes which now I fear no more, nuclear power plant, still have to keep eyes on it.

I have fear of, not of the nuclear dissaster aspect but people acting from wholesome fear etc.

Will just have to see.

Since March 10 to 20th, I was training GTG style so hard that in one day I spent 12 hours for training. Probably due to distract from the dissaster news and current situation.

Thinking about it, I found training to be an important aspect of survival. I just realized this recently.

As of now, I have no plan evaculating nor leaving Tokyo. Probably some kind of leaving no one behind kind of attitute kicked in. Who am I not leaving? probably those people trying to protect us from radiation, people rescuing the quake victims, my relatives (who are safe) in inland Fukushima. I don't quite know, but will stay here, to eat / sleep / train and fart.

New Logo

2011-03-17T10:14:00.003+09:00

Workshop March 6th

2011-03-07T22:07:00.006+09:00

I did my first workshop of this year, mixing up FMS and kettlebells.

Overall my 31st kettlebell workshop I hosted and it has been quite a while being a sole instructor on sight.

Members that I promised to create "kettlebell clean" video clip

I had Atsushi help me out do a video clip on kettlebell clean. I promised Jon & Michelle Engum, Drew & Jen, and Gabi to do this.

I think this idea came when Jon said something like "They punish you and make you clean a kettlebell". My immediate image was people wiping their kettlebell with towel. I had no alcohol beverages at that time.

San Diego Trip

2011-02-19T10:39:00.004+09:00

San Diego Trip to attend Dragon Door's Marketing Mastermind Intensive.

3 days, roughly 15 hours for each first couple days and 8 hours on last day.

Finally got to meet Gabi from Hungary and was sitting next to her.

Had dinner conversation with Pavel, made some arrangements with Irontamer, Zar Horton gave me Firebellz T-shirt. Franz & Yoana, got to meet them since 2007.

Final day went to dinner with Gabi, Jon & Michelle Engum, Drew and his fiancee Jen.

Now back in business.

Got Plane Ticket to San DIego

2011-01-05T01:44:00.003+09:00

Applied for Marketing Mastermind Intensive workshop next month.
http://www.dragondoor.com/wm008.html
I got the plane ticket just 6 hours ago and ready.

I don't quite know what's going to happen in this workshop but first two days takes long as 13 hours, third day 8 hours. I don't think I'll see anything other than hotel and conference room.

The RKC Code of Conduct
Never overstep the boundaries of my expertise and be humble enough to say, "I don't know".

The 4th one listed on code of conduct is a vital one for me due to nature in big city like Tokyo is filled with ego and competitive hunger. People compete each other based on how much they know about something. Interesting enough, I got to outgun a lot of people with knowledge by just exercising this "I don't know". If the opponent has 100 knowledge, basically I can win by "no knowledge".
I want to take this further and master a few more like:
I don't know who I am.
I don't know who you are.
I don't know where I am.
I don't know where you are.
I don't know my past.
I don't know your past.
I don't know why you ate my pumpkin seeds.

On loving my job
I basically love what I do, fortunately made all of my income in 2010 by kettlebells and training equipments.
But also every month I had no idea how I was going to make a living out of this, pretty much an island hopping tactic.

However I worried none about the possibility of income becoming zero, simply the job was fun.

When I was an engineer, I had worries about losing my job and lose income, therefore I die. Probably this occurred because the job I did back then did suck and I was not responsible for entire operation.

Doing job that I like, I worry none about losing income and die, even no income and death becomes reality. Enjoying the job some what tranquilises the worries, therefore makes my progress very very easy.

Bretzel in Action

2010-12-24T17:04:00.002+09:00

Stretch and joint mobility is kind of thing that kept my kettlebell training retention rate high.
People quite often recognize less about thoracic spine mobility and claim they have shoulder problems.
I talked to a woman having hip and shoulder problem who quite often gets acupuncture treatments. I told her if she gets sessions out from me, there are solutions I can provide.

Some Vietnam Pictures

2010-11-19T15:25:00.003+09:00

Vietnam trip, November 14-17 Ho Chi Minh city also known as Saigon.

kettlebell and bad trumpet practice

2010-11-08T20:44:00.003+09:00

I can stand horrible view but anything comes into my ears, I have no way deflecting.
Just a bad bad trumpeter(??) practicing at a park towards the end of my ETK press ladder.

Ground Fight

2010-11-07T21:32:00.002+09:00

Krav Maga Japan ran a Mix Martial Art seminar by Fabricio Werdum who tapped out Fedor Emelianenko this year. I left Krav Maga studio without attending the event.
Nothing against it but just wasn't feeling to do another 3 hours of ground fighting.

Seems like my breathing, endurance, joint mobility has put me into another level where people tries to run fast, I walk with long stride. 1 second seems long as 10 seconds and 1 inch looks open as 10 inches. Any obstacles 5 feet tall may seem like 5 inches.

Something odd going on inside my body.

Week end

2010-10-18T01:21:00.002+09:00

Saturday, a kettlebell class and had few drinks with students.

I usually don't go drinking but made an exception.

Sunday, Krav Maga and met up with Japanese chief instructor who I haven't seen in months.

I thought I'd ask some questions regarding Krav Maga, however we talked about my blooper on spilling liquid detergent all over the floor.

And the only question I asked him was "Should I go to a barber or beauty salon?".

He said he goes to beauty salon.

Kettlebell trip and kids

2010-10-10T19:29:00.004+09:00

This year I made some domestic trips directly and indirectly related to kettlebells. Twice in Hyogo prefecture to meet up with Matthew Brocklebank for kettlebell events. First one enjoyed some time with his wife and two beautiful children.

Ken Black is the guy who initially taught me kettlebells. Living in Sacramento, for one reason or another we have met each other in various places in 2006, 2007, twice in 2008 and this June.

In 2010, he came to Japan with his wife and twin boys. Life's great.

Krav Maga day

2010-10-04T03:17:00.002+09:00

Sunday was Krav Maga day.
Started out by scaring the receptionist at studio where I sneaked up to the desk without her recognition. It wasn't my intent, I approached normally only with silence.
I made few other jokes and stupidity to invite few petty laughs from people. They know it coming.

Did some kick boxing sparr for 3 rounds. "Let them hit" is my trend of fighting these days.
I accept their best punches and kicks, then plan on what to do. Objective is not to beat the hell out of the opponent but to draw the best aspect of opponent.

Football Lineman

2010-10-01T14:36:00.002+09:00

JV game, Westchester vs Cy Fair 1984

Taking training off for today.

Last night's Krav Maga class had us do a drill like football offensive lineman and defensive line would do. I partnered up with a 6 feet tall over 100kg English gentleman named Leslie. I pushed him for few yards and on one occasion put him on ground almost hit his head to a kettlebell and other training equipments on the floor.

Some pass rushing technique drills were for some reason incorporated and something in me just invoked.

It's been way over 20 years since I quit playing football and at one instant thought about rejoining some team. I was pretty tireless doing those.

Busy Week

2010-09-23T23:03:00.003+09:00

After 40 consecutive training days, this streak ended last Saturday.
Training started to decline and on Saturday I was outside teaching. Sunday, Krav Maga was followed by drinking with old football colleagues who most of them I haven't seen in years.
Monday, I headed to Kakogawa, reuniting with Matthew Brocklebank RKC and Masataka Ueda RKC to do a workshop.
They are pretty much skilled instructors that I need no worries in regard to their quality.
I'm not their boss but colleague.
Stayed a night in Kobe ( few train rides from Kakogawa), got back home in Tokyo Tuesday noon, soon went to potential client's place.
After 40 days of training followed 4 days of rest. I did some pullups today and my elbows still hurts. I don't quite know this is mobility problem or muscular strength.

Had Enough Kettlebells for a Day

2010-09-17T01:55:00.003+09:00

Went to three different places, each time I had to come back home and go again.

All had to do with kettlebells including checking on recent Dragon Door kettlebell shipment. Nearly 200 bells to be exact.

I thought kettlebell was just a training tool, now it is eating me alive.

44kg Swings

2010-09-14T01:37:00.004+09:00

5 sets of 5 44kg one arm swings and some gym ring push ups.
Pretty much it for the day.
Swings with 44kg felt much easier than before. Of all the heavy kettlebells, I love 44kg.

Quite often I read internet posts and discussions and these days keep hard time following sentences that are more than 10 lines and never make sense reading first 5 lines.

Few times I received emails that were very very long and in the end didn't make much sense to me. He/she quite often was trying to mix up 5 to 10 different subjects into one. Eating up my day with variety of informations..... In business, or at least in private sector that I learned keeping things compact and simple.

I once heard about governmental projects require stack of documents, and payment to contractors were based on how big the stack is. Quite often college professors write lengthy reports in which lots of them are read by public and lots of them unread.

Training

2010-09-12T18:04:00.002+09:00

Past few years of experience shows that my indecision ends up in harm, not following my intuition of "I should not do this" lead to FUBAR (Fucked up beyond all repair).
Giving instant decision and act, then pray that make sure it turns right, mostly were right decisions. As matter a fact, nothing went completely wrong so far acting based on quick judgements.

I had few people who had absolute fake smiles asking me to do something, in an instant after rejection, their eyes were the same only turned into anger.
I also got messages that it is his/her dream to accomplish something but was very dependent on my accomplishments. A "dream" is something that must be accomplished based on your own doing. Some people take this wrong.

I've seen, met and talked to lots of people in high places. Current prime minister, prince and his family of Japan, top executive of Olivetti, a congressman, and numerous highly paid people.
They have both strength and weakness as much as a person who makes $10 an hour.

I met people from various war experience ranging from WWII (both axis and allies) to current war on terror.

I lived 41 years of my life and at least I can immediately tell the person's faking or not.
So your honesty is basically accepted no matter you are good or bad at something.

Imi Lichtenfeld said something about "True Yes is strong as true NO". I agree.

Salvatore Giunta

2010-09-11T22:50:00.003+09:00

http://en.wikipedia.org/wiki/Salvatore_Giunta

Medal of Honor recipient who is alive to this day.
Ever since Michael Thornton and Thomas Norris (Both Navy SEALS in Vietnam era) received, all of them were awarded posthumously until this individual.

I admire a Japanese fighter ace Saburo Sakai. He once said "Civilians can flee for life. Military personnel is required to hold the position even knowing his/her life may end in one second".

The More Serious it Gets, I Laugh

2010-09-09T16:04:00.002+09:00

Just over 31 days without training break and I feel numb and stupid.

Did some pistols holding on to poles, gym ring. Then used some 16kg and 20kg to do raw (yes drug free, no assistance) pistols.

Later today will be Krav Maga where I always try to perform seriously and quite often cause lots of bloopers. Sunday afternoon Krav Maga, a female training partner smacked my head with intent of retaliation after kicking her abs by mistake. Fact is she always look for reason to smack me down. Happens with everyone that I practice with.

September 20th, I'll be in Kakogawa (near Kobe) to go to Matthew Brocklebank's kettlebell workshop. I'll do some FMS stuff, as much as I need to blow off some steam after staying way too long in crowded area of Tokyo.

RKC requires 5 pullups

2010-09-03T10:39:00.003+09:00

No not good at pullups, but RKC in 2011 requires 5 pullups.
RKC2 requires 24kg pullup so anyway.
I now have a pullup bar that occupies 1/5 of my living space trying to get these done by July next year.

Bad back sustained last month, every movement I can do fairly well except round house kick.

10 pm Krav Maga class yesterday, a 6 feet tall English gentleman smacked my temple a few times, even with head gear felt like being hit by a log. Other than that, a person separated his calf muscle during sparring with me, a non-contact injury but felt a little bad.

Lately have been reading Shoichi Sakurai (桜井章一)'s books which give hints to life. A former mahjong professional who was undefeated for 20 years, somehow fed up with winning too much.
Unlike sports, it is difficult to stay undefeated in mahjong games because luck plays huge role in this.
Messages are basically "Think nothing, learn from nature", and "Quick decision". Something like that. There's more to it but can't really explain much.

August 2010 Training

2010-09-01T23:32:00.002+09:00

This August, I trained 29 days out of 30 days.
Just wanted to know how it feels. At this point, I got 24 consecutive days without training break.
I did in fact learn few things. It takes energy to get angry and mad. Training every day without rest, I'm just too tired to do those. Stress, if you have stress in your mind, that means you still have energy to do something. If you are really tired, you just cannot withhold any stress.

Life's good with training.

Lately

2010-07-19T23:39:00.003+09:00

A week ago, did a workshop featuring Philip Davis who does 208 32kg snatches in 10 minutes. This time he set his PR snatching 274 reps of 24kg snatches in 10 minutes.

Guy's not just about snatch numbers, but somehow have great attributes of various aspects including teaching kettlebells and of his great character.

Ever since last October, I have not done any secondary job to feed myself. Making living exclusively as a trainer is yet to be a thing, but managed to live by selling the hardwares.
Got one DVD done and another one will be a workshop DVD with Philip.

Every single month I thought I could not get through financially and every single month somehow I got through. Job's good if you can make joke as a tool to retain clients, shown passion leading to kettlebell/training equipment purchase etc.

Still more to go.

From cradle to grave

2010-07-08T22:55:00.002+09:00

Just got back from my grand mother's funeral, passed away at age 90.
She was my mother's step mother but I myself thought she was my biological grand mother till I was 15 years old. She had two biological grand children and 8 non biological grand children, two biological grand grand children and another countless non biological grand grand children.

I thought she was invincible and never did believe seeing her coffin. She knew me born, helped me on issues when I got into college and my first career.

90 years old and being loved by everyone is something. I don't think I had ever appreciated enough.

My mom's elder brother teased me all the way through, told me to lose weights etc.
I know it is his awkwardness and replacement of saying "how the hell have you been!!".

Life's good.

Fear

2010-05-28T13:45:00.002+09:00

Ever since I quite my System Engineering job last year, I believe I was making some kind of living with kettlebells. Each and every month, I thought I'll be broke, however seems to make it every single month since. Lots of adversity each month and sums up well. But then again another thing coming next month.

Mind is basically relaxed and tensed, the only thing that fears me is "boredom". Every thing I do with kettlebell is a bonus whether training myself, selling kettlebells, and teaching kettlebells. Just have to keep shooting and reload each time. Therefore these days, taking a day off and doing nothing puts me into great paranoid.

On training aspect, I am currently doing Max VO2 Boost protocol. Endurance level is up.

Training these days

2010-05-11T18:36:00.002+09:00

My recent training consists of setting odd time limits to Gymboss interval timer.
For quite some time, I've been doing 20 minutes and 15 minutes training. But eventually my body and mind recognized this very typical duration therefore my body started to pace the number of reps without counting.

For example, I set 32 minutes 25 seconds on clock and did double cleans with two 32kg kettlebells. People experience 30 minutes daily because this is equivalent to duration between begining of one TV program to another.
The whole idea was to discourage my pacing skill by setting up random time.

Follow the Leader Press DL version 32kgX2
23min22 sec
Total 26 reps

Follow the Leader Press Rack version 32kgX2
29 min 35 sec
Total 20 reps

20kg Swing Left Swing Right
Total 145 each

32 min 25 sec 32kgX2 Double Clean
Total 97 reps

Mind will exhaust quite a bit and rest is essential.

Krav Maga etc

2010-04-16T01:05:00.002+09:00

I saw my friend leaving Krav Maga facility towards the end of class I attended.
I was distant away from her and couldn't say "bye" so I poked my index finger to my nose.
She screamed "He's picking his nose!!!!!!!" and the staff in reception desk was laughing. Can she not shut up a bit :)

Thursday Krav Maga class starts 22:00, as most people are stressed out. Sparring around 23:00 is not a best time.

Well anyway.

I found rubbing my body thoroughly with towel improve the muscle recovery. Arthur Saxon and George Hackenschmidt mention in their books. Sounds very orthodox but works very very well. I wake up better every morning.

Some Family Photos

2010-03-31T22:19:00.004+09:00

Up: My father doing Bretzel

Down: My niece Momo sticking dried noodles to her sleeping uncle Madoka (my only blood brother)

Past 3 visits to Minnesota and I love more than I could ever imagine.

Fridays are beginning to be more importance than RKC events. Their family soul invites lots of good people.

Chris Brooks was my high school football teammate, I met after 23 years of absence in downtown St. Paul last May. Couple weeks ago, I attended Chris and Karen's wedding in Maui. Karen's grown up son Tyler and I shared the same L shaped couch to sleep in, daughter Kayla is an adorable lady who was in a photograph playing tricks on me while I was asleep at post wedding party.

Life's not only good, it's filled with miracles.

Turns out I'm tracking back my past life ever since I made my first visit to St.Paul in 2007.

People may look ahead in unforeseen future, however my life directs me to past. I now relive better and improved version of past.

As of my father in the first picture, he's currently a back up baseball catcher of an over 60 years old baseball team (they won a national championship). His business transfer to Rome Italy and later on Houston were foundation of life otherwise I wouldn't be speaking English and more so Japan would have not molded a kettlebell instructor.

He gave up his dream as a professional baseball player during college, however strong desire kept his motivation going on for several decades.

Father went through a shoulder surgery couple years ago to throw baseball again and somehow I ended up rehabilitating his throwning skill. The oldman now plays baseball with former professional baseball players of his generation. Probably lesser standard but filled part of his dream.

On a note, my accomplishment being an RKC/CK-FMS originated (way far away) when I wasn't able to apply for NFL Europe coaching internship back in 1999. Now I have the same qualification as Indianapolis Colts strength coach does. However my mission isn't over yet, just started.

75 pound weight vest

2010-03-27T13:32:00.002+09:00

It took approximately $600 to import a 75 pound adjustable weight vest.

Now have to make use of it and get back some money out from it.

Maui

2010-03-17T14:19:00.006+09:00

I got back from Maui yesterday.

It was quite a vacation, but rather focus was on my high school football teammate Chris's wedding along with his new family. All of the days were spent with Tyler, a 21 years old son of the bride.

Some how we got along extremely well.

I did see the ocean and felt like picturing a poetry that fits perfect for my future life and expectations, however forgot all about it.

Anyway, Chris Brooks who was the groom had huge effect in my days when I was living in Houston. I never thought about this til I met him last year during CK-FMS workshop in Minnesota.

So far, my life stands up as the following:

First couple years of my life, I was raised without a shirt year throughout. My great grand father who I vividly remember ordered my mother to do so. "Make his upperbody like a face" was what he said, meaning not to cover the upperbody like face. I started wearing shirts after being seriously ill at age of two. My parents hid this about my great grand father's order for next 30 plus years, blaming me that I took the shirt off myself.
Living in Japan, Italy, Japan, United States, then Japan in childhood years was and still is taxing to me. I do have odd characteristics which people would rarely understand.
4 years of high school experience and football experience in Houston were huge value to me. Had I not got involved into high school football, I may have chosen easier life which may have been good or bad.
Now that I feel sorry I had my parents pay all my college tuitions. School in Japan did nothing to me. College education I took was a direct antagonist to my character and never liked the studies. Playing and contributing to an obscure football team of that college, I do take pride in.
I was involved in a corporate sponsored football team from 1991 to 1999 where we had a small celebration winning every game of the season. I was a coaching staff there. I had plan to pursue as a football coach in NFL Europe internship, however had to quit the team altogether.
I started practicing Brazilian Jujutsu by mistake, thinking this was a self defense art in 2001. I quit in 2005 because I lacked interest throughout. I began my Krav Maga practice in November 2002 and up to this day I still practice. I am the only surviving member of Krav Maga Japan's opening student.
I began practicing kettlebells in early 2004. In late 2005 I began to work towards attending RKC (Russian Kettlebell Challenge). July 13 2006, Ken Black taught me kettlebells in Japan and at that point solidified my decision to attend RKC certification.
My RKC was technically sponsored by IBM Japan because they hired me for couple years as a programmer/engineer until May 2007.
I don't necessarily like it but do eat adversity for living. My self dependency was not chosen but rather situated because I was a bi-cultural (Japanese and rest of western block) based person in childhood.
I never got arrested, never took illegal drugs, never killed people in anyway. On a note, playing defensive lineman and linebacker for football, I was never penalized even doing lots of wrong doing during the game.

Better Neck Mobility, Aloha Shirts, Maui

2010-03-09T23:41:00.004+09:00

My neck feels better than before, after opening my scapulas myself and stretched the neck.
Past 1 month, dentist pulled all four wisdom teeth of mine, which did affect my metabolism somehow. Body rejects animal meats for past couple days, all have been veggies which is unusual.
I finally got couple beers to spoil my diet a bit.

Off to Maui to attend my high school football mate's wedding ceremony this Thursday. Other than trying to understand Aloha shirt being a formal dress for wedding there, I'm quite set.

Sunday

2010-02-28T19:44:00.003+09:00

No business issues on Sunday.
Couple hours of Krav Maga class and went back home.
Tsunami warning surrounds this country being the far end of Pacific Ocean. Tokyo Bay is about 3 miles from my house. I have no worries, however warning still in tact.

Did some 44kg swings and cleans. Then 32kg presses and 20kg hammer curl.
32kg military press seems whole lot easier these days.

This weekend

2010-02-22T15:39:00.002+09:00

Quite a lot done on Saturday, Sunday and early morning on Monday driving car in Tokyo to carry equipments, execute a few things pack, return, count the expended money. I am not scheduled to take a break til next Sunday technically.
A slight sign of stress showed like a simple disorientation while driving. I lost track of which street I was driving. All this because the hotel franchise on Eitai Street and Yasukuni Street had exact same building structures. I was under the impression I was on Eitai, but was Yasukuni. Streets are basically parallel but 4 miles away. Both street lead to my house.
An hour nap and went out to eat with bicycle, lost track of a fairly familiar street. Need naps here and there.

Brain

2010-02-15T01:15:00.002+09:00

This was one of these days I wish I had brain and action in tact, my brain activated 10 minutes after I should have acted. I rely on instinct for action and brain to prevent excess instinctive action. Rarely do brain rule my action.

Instinct is accelerator, brain is a park break.
Is this just me.

These Days

2010-02-09T23:34:00.003+09:00

Past few months, I make living by selling and teaching kettlebells. I realized that it takes time to earn credibility, probably same in any business. Japan is land of trust and credibility. People rarely look at the price tag and purchase, but rather see people's credibility including smiles.

I cannot rush into anything, however my answer "YES" is a real "YES". My answer "NO" is a real "NO". If I say "YES" and I end up delaying, I appologize, however will accomplish that very thing at all cost. I would say "NO" to things I really detest and anything I cannot promise. However in some cases, "NO" may turn into "YES".

Video clip shows a bit of fun at my workshop.

Arm Wresting and Kettlebell

2010-02-02T21:02:00.002+09:00

Pictures taken by Kenneth LaFavour

A nationally ranked arm wrestler Hiroshi Fujimaki (right) competing with right arm both of my arms. I lost.

I went to Fujimaki's garage gym in Yamanashi prefecture Japan and met a few students along with Kenneth LaFavour.

He brought out lots of training tools, some bought and lots of them home made. He was training with a 30kg oxygen tank stabbed by a steel rod and used it like a clubbell.
Fujimaki exposed lots of ideas and explained the relation into kettlebell and FMS.

"I need that shoulder joint mobility!!"
was the word mentioned by Fujimaki last August when he attended my CK-FMS session. He explained why joint mobility is important.

The above picture, I am about to lose (left). This is the most vulnerable position which is sure of losing. In order to prevent that, the competitior needs to re-adjust the body position. In order to move the body position, shoulder joint needs to be mobile.
"If the opponent starts off quick, it becomes very vulnerable that posture negates the power output. This is the part where joint mobility kicks in".

Fujimaki jerking 60kg kettlebell

In regards to kettlebell training, he said he keeps winning because he can endure more.
Pack the shoulder, shoulder down concept is especially true. The route of power output in arm wrestling surprisingly looks similar to kettlebell snatch/military press/ jerk.

I'm just good enough for one arm swing for 60kg

Maui?

2010-01-26T11:16:00.002+09:00

There's a likely chance I would make a trip to Maui in March.
I am to attend my high school football teammate's wedding there.
Invitation showed that they would be opening two other reception parties in Houston Texas and Lake Minnetonka Minnesota. Maui seems the closest one and he told me that I could share room with his future step son. Quite a deal.

Yesterday was double swinging 40kgs with 20 seconds interval which really got my glutes burn out. I found my weakness here.

A dead lift is quite often overlooked as I did a few using 4 kettlebells (I have no access to barbell). No swing can replace heavy deadlift. Quite often, a ballistic movement like swing rarely works on thorasic spine area. Deadlift does.

I have witnessed two successful Beast Challenge live, one by Jeff Steinberg who DLs 630lbs and another one Thomas Philips who pulls over 500lbs.

Thomas Philips kettlebell interrogation was very interesting in terms.

Training

2010-01-21T01:47:00.002+09:00

32kg Swing Left/Right 3 sets of 15 reps
32kg Clean & Press Left/Right 6,6,7
40kg Swing Left/Right 4 sets of 12 reps

There's no way improving military press without training lower base.
Swing is it.

Lats activation on top part of swing gives another perspective on swing.

Double Military Press

2010-01-09T22:14:00.002+09:00

Double Military Press 32kgX2
3,4,6,4,4,3,4 reps

Number of repetition doesn't tell the whole story.
Ones with 4 reps or more were done by leaning back a little.
3 reps is my max with spine perpendicular to the floor.

Makes me wonder somehow.

First kettlebell class of 2010 at Krav Maga studio.
Fairly high number of attendance, and in the end they had the best shoulder remedy drill in the world. Meaning some of them almost fell asleep while being applied.

It would be an ambush if I have them do lots of swings and snatches.

2010 Military press

2010-01-04T00:43:00.003+09:00

December 28 to January 3
2010 reps of presses using 20kg Bottom Up press, 24kg, 32kg.

Left/Right combined
2009/12/28 210 reps
2009/12/29 54 reps
2009/12/30 362 reps
2009/12/31 428 reps
2010/1/1 326 reps
2010/1/2 162 reps
2010/1/3 468 reps

32kg 1388 reps
24kg 484 reps
20kg BU 138 reps

Will see what happens this year. No fatigue but pleasantly tired.
Last day took about 7 hours to finish.

Last Year

2009-12-14T22:48:00.002+09:00

Last year of this month, I was working as a system engineer/programmer wearing tie riding on train.
Today, I was riding a train, only my job was to teach my client his martial art kicking mechanism based on functional movement. Seems like I'm in another world this year. Still need steady cash flow to make it, but in process.

Odd to say year 2009, I worked as a full time engineer for only one month, part time engineer for time to time. Import/kettlebell supplier is my largest revenue so far. Still have things to organize.

Busy Day

2009-12-08T22:44:00.003+09:00

Some desk work in the morning, then did some fairly large payments done.
I imported Dragon Door kettlebells last month, started selling them nearly 4 weeks ago.
Some of the weights are no longer available and 16kg is even about to be out soon.

I'll be getting some more.
I spent half the day shopping for new pair of sneakers, Converse Chuck Taylor it is.
Probably result of recession? I couldn't find them near by my house. Supply shortage that I see in various places.

Snatch 32kg

2009-12-08T02:05:00.002+09:00

After doing roughly 180 reps of military press with various weights (16 to 32kg), I settled with ballistic works. 32kg Snatches L/R
5,6,7,10,6,7,6,8,5,7

Sunday was my uncle's second marriage ceremony. Some polititian and imperial family member arrived on scene whom I paid little or no attention. I got to meet an American/Japanese second cousin who I had pleasure to meet for the first time. Otherwise, I was talking to lots of my aunts in their sixties who are just powerful, make men look miserable. They are distant aunts (mostly my father's cousins) who are pretty much close in my life.

Life's good.

Fighter Ace

2009-12-04T01:13:00.002+09:00

I met Saburo Sakai's family, a Japanese WWII ace pilot who's more renowned in United States than in Japan. 真剣勝負 sinken shobu is a terminology named as "real sword match". Meaning death is the outcome of some one who lost.

On dog fights, he said there are 4 outcomes.
1. Victory
2. Defeat - meaning dead
3. Both are defeated by shooting each other
4. Draw - Go back home and seek for better day.

I don't find watching sports that interesting these days. Even competitive martial arts.
In many cases, victory is earned by opponent's failure or supposely draw but judges score the points. If in life/death situation, 1 and 4 is acceptable.
You just cannot say "I got hit 3 times but I shot him 5 times, I won" in real life situation.

When I was coaching football (American), our team had an undefeated season (yet only 5 games). Last game was against another undefeated team and we won by 16-14.
Later on some of the players mentioned about penalties and other brutal tactics which worked to our advantages. We actually won by covering up these penalties and I yelled "I don't want to hear it!!".

So what's the best definition of victory?
I don't know. But I do respect the ones who show up and keep the same standard or more.
Being George Blanda might be one, and not being Timmy Smith of 1987 Washington Redskins.
Reason I have a Dick Butkus football jersey? I haven't figured out yet.

A Typical Day

2009-11-27T01:06:00.002+09:00

Someone ordered bunch of DD kettlebells and I'm not sure the current stock will survive Christmas season. This is only 3 weeks since I started selling these to open public.

I was busy organizing orders and delivery in morning. I ran out of Fax printer cartrige so went shopping for that by bicycle. In course of riding this, I face a sudden fatigue. Probably caused by training, or may have been because of confronting my lovely niece the other day.
I reduced the numbers of kettlebell front squat I was to do today.

Got Louis and Naomi in kettlebell session, later on went to Krav Maga class to do some fighting.

During Krav Maga class, the issue was about how to exert the most powerful punch and kick.
Instructor asked my opinion based on what I've been telling him about kettlebells.
Past couple years, I theorized lots of kettlebell aspects linked to striking power and had lots to tell.
Now? I don't have much theory of my own anymore. There are more mystery about kettlebell, joint mobility, core stability, endurance, strength and power in regards to combat skills.
I was very smart two years ago.

One Krav Maga colleague came up to me with question how I refine my fighting skill.
I told him to be more self centered than analyzing the opponent's moves. There's basically no win/loss judgement here, and we don't need to analyze opponent. Simple.

Training November 24

2009-11-24T19:14:00.001+09:00

Clean & Press in weighted ladder format
16kg 5 sets of 10 reps
20kg 5 sets of 8 reps
24kg 5 sets of 7 reps
32kg 5 sets of 5 reps

This Week's Training

2009-11-19T13:37:00.005+09:00

Monday, I did total of 90 reps of Clean&Press per side using 16kg,20kg,24kg,32kg.
Addition of 20kg was a plus.
Tuesday, I did total of 90 reps of Double Front Squat using 16kgX2,20kgX2,24kgX2,32kgX2

Wednesday, I brought my 40kg outside and did some works on snatch and swing. Exhaustion from past couple days made my snatches a bit erratic and unstable.

I was thinking about making a kettlebell instructional video clip but turns out I'm not much of an actor after all. Anyway:

As of January 17(Sun), I will have Philip Davis RKC of USAF running workshop in Tokyo.

His thoughts on military fitness will be revealed.

According to Franz Snideman RKC Team Leader (a very friendly likable person in this community) does say a few things about Philip. Very likable, friendly and extremely strong.

Had to invite him before his tour to Iraq upcoming February.

Dragon Door Kettlebells in Japan

2009-11-12T01:41:00.002+09:00

Numbers are limited, but did import and am selling Dragon Door kettlebells to open public.
http://shop.kettlebell.jp/

Durable surface and well designed handle and sphere. Many people purchase other brands and end up substituting with better ones. Nothing replaces Dragon Door kettlebells.

I can't get to sleep

2009-11-11T02:21:00.003+09:00

Late 2005, this very spot is place I started training for RKC
Tsujido, Kanagawa, Japan revisited November 10, 2009

"I can't get to sleep, I think of the implications, of diving in too deep, possibly the complications, especially at night, I worry over situations, I know it will be alright, perhaps it's just imagination"

"Overkill" sung by Men at Work

I started selling Dragon Door kettlebells, kettlebell.jp kettlebells, and GYMBOSS interval timer.
http://shop.kettlebell.jp

I revisited Kanagawa prefecture (south of Tokyo) where I lived from 1998-2005. I had a glance at my old apartment and felt like seeing a bad dream of some kind. Turned out I was only hungry at that moment after hiking mountains for 3 miles without a meal since.
I had my favorite Ramen at a place I kept going for 5 years just about every week. Haven't had that since 2005, tasted exactly the same with absolute satisfaction.

It is interesting to see the local business in this area has changed drastically especially small stores and restaurants. I just wondered where they are floundering at this moment, hoping they are in some kind of success else where. Roughly 70% of stores and businesses are replaced by something else. A large Panasonic plant near by my old apartment is flat out gone.
Rents for offices and stores are cheaper than ever.

The former chairman of the company who I used to work for (he was ranked second richest man in nation in year 2001 when he died) said of few things (and back then my salary was way below average standard).

I'm hiring and paying you because you can't run your own business. Accept this privilage.
Software is intangible, value dissapears in an instant.

Latter saying is about the nature of business. An industrial plant when it runs out of business, requires lots of process to dissolve.
A software company can dissapear in an instant. Move out desk, chair, cabinet, coffee machine. Keep the computers, return the rented printer, terminate the real estate contract. Pretty much it. Business can appear and fade away fairly easily.

"Ghosts appear and fade away"
"Overkill" sung by Men at Work

Snatches

2009-11-08T22:22:00.002+09:00

32kg Snatches in a fairly slow pace added up to 152 reps for both sides.
Hands gave up than strength. My 32kg Dragon Door kettlebell is one of the old ones manufactured years ago and has rough edges and surface as well. My hand gets pinched in the process.

Supposely relaxing Sunday but attending level 5 class of Krav Maga is no vacation.
Getting hit to a non protective facial area is one thing, but being kicked to lumber spine got me frustrating. Not of lack of defense, but acting as an assailant and I was on purpose dropped down, gave the partner to counter attack. His knee struck my spine.

I had minimum lower back injury but this is frustrating for me.

Lunatic Fringe

2009-11-07T01:25:00.002+09:00

Training method, Lunatic Fringe is used or originated by Arnold (not from "Different Strokes").
He and his training partner drove up to a forrest with barbells, done squats for number of times til they felt real pump.

I did something similar at a night time park with 2/3 moon shining.
32kg snatch for sets which totaled 334 reps for both sides. Roughly sets of 5, 10 and 1 set of 12.
Total of 24 reps for both sides were done with 40kg.

Basically three types of snatches in course of this training.

Going for number of reps, eliminate as much shock absorbtion to body as possible
Going hard style
Going super hard style that you end up absorbing every single shock to the body - low reps

Pavel said in his Russian Kettlebell Challenge DVD to go no more than 45 minutes of training. Trainers and professionals must go more to explore possibilities.

Stay Hungry

2009-11-06T01:19:00.003+09:00

Not fulfilling my stomach as before and keeping myself adequately hungry has done me good.
Only if I have some way to recover faster. I was dead tired yesterday as I was driving and got into the wrong side of the lane. Meaning I turned right and saw few cars coming against me. Japan is same as Great Britain. Never in my life had this happened since I got driver's license in summer of 1985, Houston TX.

Day was concluded as I was assaulted while entering a Krav Maga (Israeli Self Defense) facility from behind. I knew it was in no way a threat. The assailant was my female Krav Maga colleague and kettlebell student. This funny assault took all the tension away from me and realized I haven't had a relaxed state of mind for quite some time. Really appreciated this.

Krav Maga Sunday

2009-11-02T21:51:00.002+09:00

Of all the Krav Maga students in Japan, I'm the longest surviving student. I was there from day one but not an instructor. Currently at Level 5 class, blue belt. I have good and professional relationship with every instructors and staffs. They've been vital to me for past 7 years.

I had fun at level 5 class this Sunday. I got to partner up with one of the instructors (oddly enough, I haven't partnered with him for 2 years). His kick was too fast in which sixth sense had to be in tact, decision making done in 0.01 seconds. One of roundhouse kick hit my forehead. I didn't know how to react so I fell to the ground, not a natural reaction. I was only stunned with a bump on the right eye brow.
All instructors concluded as "Glad it was you, if it was someone else, we'd call the ambulance" and we laughed. What kind of a world am I in????

These kind of things have been going on since about October 1983. My first or second football practice in high school, I was thrown into a linebacker practice. 200lbs guy carrying a ball smashed into me. Nothing much has changed.

Bump in my forehead isn't that bad. My kettlebell student, Joy did agree that I have a slightly tilted eye brow on my right side.

Training People, Training Myself

2009-11-01T11:51:00.003+09:00

I've been keeping myself busy training people and training myself.

Lifestyle and mindset have evolved in past few months. Recent updates:

Long cycle clean & jerk in Hard Style (absorbing with knees when racking from top) is a way to go if you are a striking martial artist. I do sense the movements of all LCCJ Hard Style resembles the punching movement. One trick is when you punch the kettlebell off from your rack to re-clean it, this looks exactly like the initial stage of punch.

Turkish Get Up, lots of them has transformed my body recently. However the fighting motor skills seemed to have reset as well. I need to reboot.

I personally am not good at doing splits like Pavel and Jon Engum. One of my client said doing a split is his life long dream. "It may not be that difficult" I taught him a few from Relax into Stretch. One of my student at class who's a Russian asked me about splits as well yesterday.

I am selling Gymboss interval timer. Nothing similar like this in Japan and it is 1,750 yen per unit. Only other interval timer which I am aware of in this country, is made by Seiko but has lots of other functions and costs roughly 7,000 yen. These days I use Gymboss over Seiko stop watch/interval timer. http://shop.kettlebell.jp/shopdetail/002001000001/price/

I contacted USAF Technical Sergeant Philip Davis to run a workshop in January before his tour else where. Likely this will happen in Tokyo. How about learning what it is about in United States military fitness training? http://www.dragondoor.com/articler/mode3/496/

Lots of kettlebells have reached Tokyo port.

CK-FMS certificate arrived after nearly couple months after being certified.

Life's filled with boredom if you seek no progress. Having a training habit guides me to progress and improve every day. There are occasions that I feel like a better person than few months ago. Something's working.

Sunday is basically boring and eats me alive these days. I need to be doing something.

40 years

2009-10-23T01:13:00.002+09:00

After turning 40 years old couple months ago, seems god (whoever it is) is providing me challenges. Whether I should thank him(or her), I don't know. Still got alot to do however stress level is fairly low at this point. Somehow I feel confident despite the difficulties ahead. Am I just a numb nut?

I'll be doing some readings on Way of Life written by George Hackenschmidt, a Russian pro wrestler and strongman. His wisdom probably is one of the best resources in today's fitness world.

For the first time in my life today, I saw a personal trainer in action. He was puting his client through various machines.
I realized that I am not a personal trainer. Call me whatever you want. Louis, my client touched his toes for the first time since he was a child. This was done in only a week.
Just a portion of RKC/CK-FMS mind trick.

Turkish Get Up

2009-10-20T21:02:00.004+09:00

Doing some Turkish Get Up lately got me thinking that this very thing lead to improvements in snatches, presses for my first RKC in 2007.

Few days ago, I did lots of these with 24kg and reminded what I did couple years ago. 24kg got me do 32kg.

Yesterday was 32kg Get Up followed by 40kg half get up. Number of reps were low.

Today was about doing naked pullups. Number increased due to recent weight loss and probably from Get Up.

CK-FMS instructors

After more than a month being certified by Brett, my name along with others are on CK-FMS listing.

People I worked with, Jonathan, Dennis and Lulin are listed as well. Hoping more will come along.

Physical Culture

2009-10-17T01:58:00.002+09:00

Brett Jones, Master RKC

I had a chat with one of my Krav Maga (Israeli self defense) instructor, who in a typical intellectual world may look like an idiot (in a fun way of course). One talk was about one of his apprentice trainer. He told me that her thorasic spine posture is a little bit stooped which in the end compromises her punching power. I had the exact same observation regarding her. We both had the same opinion. However, my knowledge is based on spending few thousand dollars attending CK-FMS, his observation is based on day in day out being a professional as a Krav Maga instructor.

To tell the truth, this guy doesn't look smart (forgetting which locker he used, couldn't remember the name of position he played for his American football team) in a typical standard. However I consider him very instinctively smart and is pretty much ahead of me in many terms.

What is intellectually smart? or what is exactly smart? This questions me quite frequently because I've seen lots of people supposely acting smart dispatching stresses and causes that end up conflicting with other people.

If we (anyone) end up laughing after overcoming conflicts of our own, then probably we are on the right track.

Fitness probably means muscles, endurances etc. Physical culture covers all that plus brain as well. After all, our brain rides on the physical structure of muscles, skelton combined with functionality of power, endurance, flexibility, joint mobility, stability, spine alignment....
The smartest one may be the one who knows about spine.

Full Nelsoned

2009-10-15T01:13:00.002+09:00

Full Nelsoned during Krav Maga practice on Sunday. It is a submission move that is suppose to break one's neck. It didn't work on me that I managed to endure without tapping out. Actually there was no pain enough to give up. But it did bother my shoulder, not of injury but left some stiffness that I don't like.
Not knowing when to tapp out and gives bad after effect. Worst kind of submission technique being on receiving end.

Trained few people at a small studio that I rent. A new life style for me, hoping this works.

Taste it First

2009-10-12T23:39:00.003+09:00

My old football mate's future step son, Tyler (left) at Minneapolis beer festival May 2009.
"I'll carry you when get drunk. I'm stronger than you" was his word toward me and he was drinking less!! Have to admitt one moment I experienced a parental moment for the first time in life.

Past RKC certs and trips to Minnesota have been a dream come true thing to me.
I have tasted what I'd want to do in future by using 3 silver bullets. Quitting three fairly well paid job contracts got me three trips to Minnesota. God seems to have given me to shoot just 3 shots. Fair enough.

I have tasted what I want to do every year up to this year. Now it's time for me to acually mold my own bullet.

Today was a typical day for my enjoyment. A Krav Maga instructor who I teach kettlebells had a Muay Thai match. After the match, he came to me and discussed a few things about conditioning along with other Krav Maga students (lots of women supporters). I left the arena in midst of the event and went on to train Louis, Naomi and Joy.
I felt very fortunate to spend a national holiday like this. Now I'd have to find some ways to finance this life style.
Taste it first, fill it later. For some reason this is the case for me.

Two Hours of Krav Maga etc

2009-10-11T20:35:00.002+09:00

I attended the level 4 and level 5 of Krav Maga, 5 being the last stop for any practitioners. I am blue belt in this art and have the longest experience among the Japanese students and all other instructors except the chief.
Krav Maga to me, is pretty much like attending a church. It provides inner peace and lots of ideas throughout life. I can be humble and people I meet there, students and instructors are great.

Been Nelsoned during practice(one of the submission method in Martial art) but didn't work on me. However this got me some stiff rhomboids and had to ice my back.

Training is going well, and I started to teach kettlebells during week days. Hoping good things happen.

Russian Kettlebell CHALLENGE

2009-10-10T02:10:00.003+09:00

Ashley from Irontamer school on left, her former Japanese co-worker Himi on her right.
By coincidence, Himi's sister Saki (right from me) was a Krav Maga instructor who I knew very well. Reunion after 4 years.

RKC stands for Russian Kettlebell Challenge. It is about 3 days certification with Pavel yelling and enduring hardship. To me, the Challenge part of RKC is about building stronghold here in this small island.
I had pleasure of helping out 3 RKC candidates who are now instructors. One of them became first one in South Korea.

Challenge is about myself, students, mentors and colleagues. I gradually began to realize what is different in this country compared to training mentality in United States. If anyone misses this point, then he or she will for sure fail to launch any training scheme as business.

Mentally ready, and I've gone through alot. Calm and confident, I just need some toys to play with.

As of myself selecting RKC over other certification and playing politics, this is a complete misinformation spread by few people. I'm the one who setup places for Girevoy Sport demonstration and workshops in Japan. Lets not forget that - just a small rant that I want to forget as soon as possible. I'm just working hard, trying to overcome my own weaknesses and lack of knowledge. For some reason, RKC and Minnesota matches me completely. I have friends who are pretty much like my close relatives in Minnesota, I don't want to lose them. It's personal, not political.

Kettlebell class

2009-10-09T01:44:00.002+09:00

Having Naomi and Louis in my class for an hour, and headed to Krav Maga class.
Fairly physical week day.

Midsection, core stability is fairly important for kicking and punching skill.
I do believe stomach is the central control area of both kick and punch. In another words if you have this control area, you can throw punch and kick whenever you want. Even kick and punch simultaneously, may be possible.

A lot of people who lacks this control area, telegraphs whether it is punch or kick.

Recently, some of Krav Maga practitioners envy my skills. However of the followings, it is obvious that I'm better.

You practice Krav Maga for couple years and tennis before that, I have 6 years and 11 months experience.
I've been knocked out at least 15 times in 6 years and 11 months. Not of courage but I have lots of failure experience.
My ground fighting skill is good because in the past I've been beaten pretty badly. I tapped out 5 times in 5 minutes.
I train at least 5 days a week with kettlebells, body weight training, and Krav Maga training while a person confronting me has couple weeks abscence of any physical activities.

Having said that, this person who's been practicing Krav Maga for couple years, probably is better skilled than myself at point of 4 experience in Krav Maga.

"I have failed while others succeeded. For me, the greater the odds, the greater the shal-ahnge (challenge in French term??). And as always, I accept the shal-ahnge."
From "The Pink Panther Strikes again" by Chief Inspector Jaques Clouseau (portrayed by Peter Sellers)

On Decision - Yamaoka Tesshu 山岡鉄舟 (1836-1888)

2009-10-04T20:06:00.002+09:00

On decision

Once you make a decision, neither the hottest heart nor cold of the ice, bullets flying around and slashing of sharp blades are none of your concern.

Once you make a decision, water/fire/bullet/blade are non-existence to you. You are focusing on something else and forgetting those obstacles. Therefore you also forget the distinction between life and death. No one can stop you, your hands lead your legs, just like you walk the alley in a rainy storm.

People praise this type of attitude as a signature of aggression and bravely. Yet I do not believe this is yet an act of bravery.
The brave one has decided before he acts. In another words, he is already acting before reaching the concept of decision. Action supersedes decision. Just like an ocean. Ocean acts accordingly based on the weather. Ocean is rough during stormy weather and calm on a sunny day. Ocean doesn't make decision before action.
Bravery is defined based on the action accordingly based on circumstances.
"I'll do it!!" may sound like a decision making but it is not an act of brave person. He has not prepared for anything to support the action itself. Just like a person who's drunk, he moves his arms and feet, acts fearless. But once he's sober he becomes scared of his shadow, surprised by being barked by a dog, and the end result would be a pushover by everyone. This is the most pitiful state of mind.
A typical example would be a person unprepared of contingency and "decides" once it happens.

An ancient Chinese general was abled to defend his fortress surrounded by 100 thousand enemy trooops but yet, he failed to take over a fortress spending 100 thousand troops of his.

This would be an example of personn who failed to accomplish a task because he lacked the concept of decision.

Pleasant RKC Related Experience in Japan

2009-09-30T00:26:00.005+09:00

Matt Brocklebank

Kenneth Lee now RKC in Korea (left) Ishikawa "Orange" Atsushi (middle) Iwamaru san from Kansai (right)

Boris Bachmann in middle

If you live in Kansai area of Japan and interested in kettlebells, please contact Matt Brocklebank.

http://www.will-ea.com/cgi-bin/will-ea/siteup.cgi?category=4&page=0

Man with character, very pleasant man to talk to. Every time I meet him, he shows his signature smile. He's an English native who speaks fluent Japanese.

Boris, Kenneth and I slept in an extremely small apartment of mine. I can say I love women more than men, but this experience was one of 5 major highlights I experienced in year 2009.

Trauma

2009-09-23T22:04:00.004+09:00

Getting hit by punch or kick may not lead to serious injuries but likely compromise the power output of punches and kicks. Kettlebell trains kicking and punching mechanism but doesn't cover those minor trauma a person receives by being kicked and punched.

Punching and kicking a pad is one thing, being hit whether clean hit or blocking and returning punches and kicks are pretty much different aspects. Nerves react differently therefore works differently after being hit.

24kg Snatch

2009-09-19T23:17:00.002+09:00

I snatched 126 reps in 5 minutes today.
24kg that is.
Although for some reason I cannot get this dullness off from my body. Somehow something stresses me and puts me into sleep.

Some thoracic spine rotation works have helped some of my students today. They came up to me and said "that's damn good!!". I took the ideas from DVD "Loaded Stretching" by Pavel and CK-FMS principles.

Meaning of Zen - Yamaoka Tesshu

2009-09-18T01:45:00.003+09:00

Yamaoka Tesshu 山岡鉄舟 (1836-1888)

Tesshu was a low class samurai who single handly saved approximately 1 million Edo (now Tokyo) from Imperial troops in 1868. He did not spare his life nor others. He traveled approximately 200 miles on foot as a diplomat/negotiator who ended up stopping Imperial troops from attacking Tokyo. 1868, the end year of samurai regime in Japan, was overran by first modern day government.

Tesshu became the successor of Ittoryu (sword art), which are one of the two major style that survived up to this day. Also as master of Zen as well, he traveled 100 miles from Tokyo to a Zen temple in Mishima to study. 19 century Japan, no automobiles and traveling this distant is pretty much by foot or horse. He left his house early in the morning and reached the temple in 2:00 am and studied. Few hours and he went back.

Pretty amazing being a renown sword master and zen master, he never killed anyone but saved the fate of 1 million people, and lived another 20 years to tell about it.

Many episodes are known about him. One that I like, is someone visited Tesshu who wants to learn about Zen. Assuming Zen is an art about sitting on tatami mat and study, instead Tesshu threw this visitor into Kenjutsu (sword art) practice.
Visitor said "what the hell was that???" and Tesshu replied "That's how I study Zen".

Don't stay still, keep moving!!
I don't believe people can reach their true desire without moving.

On a note, David Whitley and I saw Musashi Masamune sword in Tokyo. Known to be owned by Miyamoto Musashi, this very piece in 19 century was also dedicated to Yamaoka Tesshu.

Juice

2009-09-16T23:25:00.003+09:00

Texas high school football 1984
Westchester Junior Varsity at Cypress Fair
I'm kneeling and James Guice (aka juice) is 75. I talked to him over the phone in 23 years this May when I was in Minnesota. Miss these days.

Training September 14

2009-09-15T08:58:00.003+09:00

Something bit me and I became aggressive.

Pull Ups and Hanging Leg Raise for various numbers

Turkish Get Up 32kg 2X2
Half Get Up 32kg 5X2

Two Arm Swing 24kg 20 sec on 10 sec off for 8 sets

Double Clean & Jerk 24kgX2 / Double Front Squat 24kgX2 in 20 minutes EDT format

I woke up great today.

Ichiro 9 consecutive 200 hits

2009-09-14T16:07:00.003+09:00

No one identical nor close to this guy even in Japanese ethnicity standard. His father was over protective in good ways, keeping him away from over coaching batting form.

My sister in law said her parents were going to state of Washington to see the historical moment, Ichiro didn't wait for them.

Training

2009-09-12T00:41:00.002+09:00

These days, it has been 32kg snatches.
Today body weight pullups which I am not that good at, however got some hints doing lots of these.

Of to Krav Maga studio where for some reason I end up having a headache now. I teamed up with a fairly powerful and good Brazilian guy, some of his light punches hit my jaw. It didn't hurt much then, but came back home and started to feel it. He has a fairly well controlled intense punch. Rare breed.

Officially CK-FMS certified

2009-09-08T21:44:00.003+09:00

Brett's review on my CK-FMS case study has passed his approval and as of today I'm officially CK-FMS certified. Probably only one in Asia Pacific region (thinking that no one else in this area attended this year) and presumably are only 20 others listed in the world.

I can smile about this since it took quite some effort to earn this. And there were lots of good things in process.

I screened David Hansen RKC for my case study.
He happened to be a Danish RKC who's mother comes from a Japanese town next to my father's birth place. David's visit was worthwhile. Another Danish friend.

Training

2009-09-07T20:55:00.004+09:00

81/81 32kg snatches in 20 minutes.

From FMS drills, no longer shoulder stiffness, I can continue this thing with blisters in both of my hands. Ripping off some skins no longer dictate the outcome of snatching.

No forearm stiffness in this. And total video adds up to 7.5 minutes just like year ago.

No excuses, I should be doing this better.

Hill runs, or technically bridge run (bridge near by my house has approximately 100 yards of slope). Both breathing patterns inhaling from nose and mouth. Interestingly this dictates the outcome of human movement.