Tuesday, May 26, 2015

Go Outside...

Had the chance to take a break from a big yard project and get some training in outside yesterday

Prep - GFM based work
24 kg Windmill x 5+5

Double 24 kg LCC&J x 5 x 10 sets

24 kg Alternating snatch x 10 x 5 sets

Indian Clubs as Active recovery between sets of jerks

Alternating snatches are interesting - an alternating swing where you switch hands on the way up for a snatch.
Took a few reps to find the rhythm
Neat move

Thursday, May 21, 2015

Changes and changes...

As you can tell from the absence it has been a very busy time and I have made a pretty significant change in my work life to better my personal life.

I have left the Duquesne Club Health and Fitness Center where I was a full time employee from Oct. 2013 until May 15, 2015.  Between my work for FMS, StrongFirst and on-line clients the full time position at the DC was simply too much.  Missing too much time with my family and not allowing me to focus on my other three jobs.
Freeing up time for my family and myself will be the benefit!

With some time freed up I have been back on to some regular training

Prep - little foam roll and movement prep
24 kg Get-up x 1+1 x 3
24 kg Strength Aerobics x 16 min
Stationary Bike x 25 min

Average HR for KB work 136
Average HR for Bike 135-140

Prep - little foam roll and movement prep
24 kg Get-up x 1+1 x 3
24 kg Strength Aerobics x 16 min
1 min rest (30+ drop in HR)
24 kg 1 arm swing x 20 sec with 40 sec off x 10
Bike 10 min

Today - 5/21
Prep - little foam roll and movement prep
32 kg Get-up x 2+2 x 2 sets
Double 24 kg Long Cycle Clean and Jerk x 5 x 10 sets
LCCJ took about 30 sec rested 1:30
Double 24 kg FS x 5 x 5 sets
rested about a 1 or more between sets

I am using a WAHOO fitness HR monitor that links to my iPhone via Bluetooth.
Interesting to watch recovery and HR peaks etc...
Today's workout was a nice collection of peaks and recoveries.
Peak of 162
average 137
Could see the accumulating fatigue yet 20-30 beat drops between sets
controlling breathing during recovery is key

Wednesday, February 11, 2015

16 hours of driving in two days does NOT do a body good...

On Feb. 4 I hit a good training day
Indoor Cycling Class x 1 hour
Treadmill x 20 min (1 min walk + 4 min run x 4)

Some days its just great to train for a while.

Prep - foam roller, Ground Force Method
24 kg Get-up plus x 1+1

Strength aerobics session
11 min - 24 kg alternating sets of Clean + Press + Squat + Snatch Right and Left with 24 kg Bottom up sets of Clean + Press + Squat + Snatch Right and Left
10 min of 32 kg sets of Clean + Press + Squat Right and Left

Last Friday the 6th I drove 8 hours to work with Gray Cook on new Level 2 information and turned around and drove the 8 hours back the next day - This does NOT do a body good.
Took a couple of days of Foam roller and stretching to get unwound.

Sunday, February 01, 2015

More pressing... and a new Position

Prep - foam roller and Ground Force Method

24 kg Get-up + x 1+1

32 kg MP ladders
2+2 > 2+2 > 3+3 x 6 ladders

Double 32 kg Renegade Row x 10 x 5 sets (between ladders)

32 kg One arm swing x 5+5 x 8 sets in 5 minutes


I have been promoted to Chief SFG Instructor and will be working with Strong First on advancing the curriculum and standards for the SFG.

Very excited to begin this now role.

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

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