Tuesday, October 25, 2016

9 out of 11...

just finished up a run of 9 out of 11 days on the road teaching etc...
It adds up.

Rested yesterday
Today:
Prep - foam roller and GFM
20 kg Get-up + x 1+1
24 kg Get-up x 1+1

24 kg Strength aerobics x 15 min
{Clean+long push-press+snatch} x 30 sets total
32 kg One-arm swing x 10 x 5 min (ratom)
6 sets total (two sets in the last minute)
20 min total
Stretch

Thursday, October 20, 2016

Lots of travel...

I was in Jacksonville, FL for the NSCA PT conference presenting on KBs and the Single Leg Squat (pistols). Then on to Orlando for closed course.

Got in a couple of good sessions at the hotel in Jacksonville
Pull-ups, pistols (progressions etc...), and some one arm push-ups and cardio etc...

Today
prep - foam roller and GFM
24 kg Get-up + x 1+1 
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

32 kg Strength aerobics x 10 min
{clean+press+squat} x 20 sets alternating arms
32 kg Snatch x 3 every 30 seconds alternating arms x 10 min
20 min continuous

24 kg Windmill x 5+5

Tuesday, October 11, 2016

More snatches today...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 x 2 sets - between sets of GU

32 kg Snatches x 3 every 30 seconds x 20 min
40 sets total

24 kg Windmill x 5+5
Stretch

Friday, October 07, 2016

Short on time...

Had to fit a quick one in today and needed to blow off some steam...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

Double 32 kg Strength aerobics x 12 min
{clean+press+squat} 20 sets total

24 kg Windmill x 5+5

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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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