Tuesday, March 28, 2017

Swings...

An efficient session today:

prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Windmill series x right + left

36 kg One-arm Swing x 100 reps total - Secret Protocol
(50 each arm in under 14 minutes)

Stretch

Monday, March 27, 2017

Training...

Double KB Circuits and Secret protocol work on Swings and Snatches

3/24
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5
24 kg 1/2 Kneeling windmill series x Right + Left

Double 24 kg Circuit (reps at 3 per exercise)
Clean and front squat x 3
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Double swing x 3
Clean and front squat x 3
Clean and press x 3
Clean and front squat x 3
Double swing x 3
Clean and push press x 3
Double kettlebell snatch x 3
Clean and jerk x 3

Rest 30-45 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

3/25
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2
24 kg 1/2 Kneeling Windmill series x Right + Left

KB Snatch - Secret protocol
total of 60 reps w/ 32 kg
total of 40 reps w/ 24 kg


3/26
Elliptical 40 min
Random Hill Program
level 10
Avg. HR 130

Today 3/27

Prep: Foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
24 kg 1/2 Kneeling Windmill series x Right + Left

Circuits - x 3 circuits
Double 24kg for the first circuit (reps at 4 per exercise)

Clean and press x 4
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Push press x 4
Clean and front squat x 4
Jerk x 4
Double swing x 4
Clean and press x 4
Double kettlebell snatch x 4
Push press x 4

Rest 15-30 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

Wednesday, March 22, 2017

Travel, Training and Work...

I presented at the MAATA Conference (Mid-Atlantic Athletic Trainers Association) offering a one day FMS level 1 and a hands on session the next day for Essential KB techniques.
Always great to get in front of the ATs and present.

I have hit a couple of sessions since returning:

3/21
Prep: Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5
24 kg 1/2 Kneeling Windmill series x Right + Left

Circuits - x 3 circuits
Double 24kg for the first circuit (reps at 3 per exercise)

Clean and press x 3
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Push press x 3
Clean and front squat x 3
Jerk x 3
Double swing x 3
Clean and press x 3
Double kettlebell snatch x 3
Push press x 3

Rest 15-30 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.





Getting ready for teaching level 2 in Chicago

Today:
Prep: Foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling windmill series x Right + Left

36 kg One-arm Swing x 100 total reps (50 each hand)
Secret protocol ;-)

20 min Elliptical - alpine hill, level 10, avg. hr 135

stretch

Monday, March 13, 2017

Quick training...

Rest day 3/12

Today:
Elliptical x 20 min, Alpine Hill, Level 12, Avg. HR 139

Foam roller,  GFM
24 kg Get-up + x 1+1 (plus presses at floor, elbow, hand, and half kneeling)
24 kg Half Kneeling Windmill series x R+L (one each + 2 Bent presses)

Double 32 kg MP x 3 x 5 sets

stretch

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

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