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Return of The Guard - RKC - Pavel Tsatsouline May 5, 2008

Posted by Jacob Sondergaard in Todays Workout.
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Woopadeedoo.. Long time without update, but now I am back again. Have just been assisting on the Danish RKC  (Russian Kettlebell Challenge) created by Pavel Tsatsouline, arranged by my friend Kenneth Jay, Sr. RKC.

I had the pleasure to be on Team Mark Reifkind with Doc. Mark Cheng and Maurizzio. What a capacity of knowledge these guys have, thank you for some great days with new inspiration. Also thanks to Pavel, Dragondoor and Kenneth for making this happen. Hope to see you all soon again. The new RKC´s did a great job, and their skill levels increased big time during the 3 days.

Rif told me to update my BLOG, or else he would come to Denmark and kick my A§§, so actually I have no choice:

EVOLUTIONRACE

Lot´s of exciting stuff has happened the past 5 month. In december, my friend Dennis and I competed in this Danish Adventure Race called Evolutionrace. The race contained 9 x 1000 meters sprint in rough terrain, with 7 challenges in between.

Action speaks louder than words, so here we go

 

SQUAT

In the spring I have been focusing on improving my back squat - high bar position, an exercise I never have practiced a lot. I have been shuffling between different protocols. Primarily 5 x 5 and 10 x 3 but also The 20 rep breathing squats. Wow, a big mouthfull and some DOMS in the days after the Breathers. After 4 sessions I went up to 18 reps with 107,5 kg and some gain in strength and size in both legs and glutes. At the same time this protocol teaches you the Never Give Up mentality. Outstanding. The squat feels right for me, and I feel a transfer to the One Legged Pistol Squats as well. Makes it lot easier to get out of the hole and stay tight in the upper body.

 

HOW I GOT RID OF AC-SHOULDER PROBLEMS

Unfortunately my shoulders have been out of order for a while, due to to many muscle-ups in the rings. The AC-articulation in both sides have been jammed, so the last 2 months I have been working on joint mobility, Foam Rolling, Z-Health as well as experimenting with different exercises that I was able to perform without pain. Here are the exercises that worked great for me:

  • Bent Press (low rep)
  • Overhead Squats + overhead shrugs (high rep)
  • Turkish Getups (high rep)
  • Christian Thib´s shoulder-complex from the T-nation article, with emphasis on traps, serratus and external rotators.

The combination of abduction and external rotation just makes it for me, maybe you should try it out if you have the same problem! 

 

MORNING WORKOUT 05.05.2008 WITH MY GIRLFRIEND - OUTSIDE
  • Deadlift-walk with 48 kg Kettlebell = 200 meters
  • Z-health/Magnificient mobility = 5 min
  • A1) Front Squat, 48 kg Kettlebell, 5 reps x 5 sets
  • A2) 2-hand swings, 48 kg x 20 reps x 5 sets
  • Deadlift-walk with 48 kg Kettlebell = 200 meters
The swings and front squats were done back 2 back with ~ 2 min break between each each superset. Wow, this challenges the thoracic extension, my week part in the squat as well. Hope to see some carryover.
The hardest part was actually the Deadlift-walk, great for the grip.
Thank you for reading my blog, I will make sure to update at a minimum 3 times pr. week, so stay tuned.
/Jacob 

Comments»

1. mark reifkind - May 7, 2008

man it was so good to great to meet you and hang out. what a blast the whole weekend was.thanks for updating the blog.keep it up I love to read it.
for my shoulder it was extension and external rotation that was the trick. good to see your shoulder is better.

2. Jacob Sondergaard - May 7, 2008

Yes sir, it was outstanding-
I will keep up the blogging.
Funny how exercises, that most physical therapists would reject seems to work. I once cracked up my shoulder in BJJ, and made it work again by doing ropeclimbing and ring-dips. Go figure :-)