KB Training today...

Well - it was a bit more than KB Training:

Prep - Brettzel and rolling patterns

Pull-ups (close grip - pronated) x 8, 7, 6, 5, 4 (alternate grip), 4 (alternate grip)

Handstand Push-ups x 5, 5

Various handstand attempts and holds

Prep #2 - Z 

Supersets of Get-ups and Alternating swings

Get-ups x 5+5 - Alternating swings x 50

Get-ups x 4+4 - Alternating swings x 40

Get-ups x 3+3 - Alternating swings x 30

Get-ups x 2+2 - Alternating swings x 20

Get-ups x 1+1 - Alternating swings x 10

ASLR and Hip flexor stretch to finish.

This turned into a pretty good workout and my shoulders were on fire by the end.

Now I am in the frenzy of preparing for CK-FMS - the release of Kettlebells for Power Athletes and the re-release of KB Basics for Strength Coaches and Personal Trainers as a one disc edition.   Fun stuff...

Happy Memorial Day

Just wanted to take a moment to wish everyone - especially those that served or are serving in our Armed Forces a wonderful Memorial Day.

I am very proud of and humbled by the service and sacrifice of the men and women of our military - Thank you for all that you do.

CK-FMS approaching....

I travel to MSP this Wednesday to begin this years CK-FMS on Thursday.  This years 4 day format was requested by last years attendees.  Gray and I are once again excited to have the opportunity to bring the FMS to the RKC and to go deep into the corrective strategies and screening.  

RKC Prep training today...

Prep - Z

24 kg Low Windmill x 3+3

24 kg High Windmill x 3+3

RKC prep workout #1 - Swing focus w/ 24 kg x 2 circuits of:

Swing x 20 (for all sets - either 10+10 or 20 alternating)

Clean and Press x 5+5 (clean before each press)

Swing

Clean and Front Squat (clean before each squat)

Swing

Snatch 5+5

Swing

SLDL x 5+5

Swing

During the second circuit I did Bottoms up Clean and Press and Open Palm Snatches.

Getting ready for CK-FMS...

Mixed VO2 Max today...

Prep - Z, Brettzel, Indian Clubs

Alternating sets of 8 reps per 15 sec Snatch and 9 reps per 15 sec Viking Push Press with the 20 kg  x 20 sets

Inversion and ASLR to finish

Just busy getting everything back to normal after all of the travel and headed for CK-FMS next week.

Back from Amsterdam and a quick training yesterday...

The advanced corrective exercise workshop in Amsterdam is complete and was a great advanced training.  There is a ton of information to cover and the attendees did great.

Amsterdam is a beautiful city.  Thank you to the HumanMotion.nl gang for taking great care of me while over there.

Very quick training yesterday:

Prep - ASLR, Brettzel, Pump

Handstands (just a bunch of attempts and holds of various lengths)

24 kg VO2 Max - 7 reps per 15 seconds x 20 sets

Took a 1/2 hour stretch class a little bit later

Mixed Training today and a workshop you shouldn't miss...

Prep - Z and Brettzel

Then about 20 minutes of various KB drills with a 24 kg (too many to list- but a variety of swings, presses, sldl, snatches, windmills etc...)

Finish with ASLR

And coming up on July 4th - A special workshop with Kenneth Jay and David Whitley

If you have the chance to make this workshop - Do It!

Condition Gym in Atlanta will be hosting the workshop - www.gymcondition.com

As I said below - I am off to Amsterdam tomorrow and will blog if I can.

Perform Better Summit and now off to Amsterdam...

Last week was crazy busy with the PB summit and Providence and other projects in the mix and now it is off to Amsterdam to teach an Advanced Corrective Exercise seminar.

The PB Summit was great.  I had a lot of fun presenting and the presentations seemed to be well received.  Also getting to spend time with some friends that I really only see if we are presenting at the same conference was a welcome distraction from the busy schedule.  Finally got to meet Alwyn Cosgrove (and yes he is just a knowledgeable as he seems and is one hell of a funny guy).

Now I have been smashing a 5 day week into two days and getting ready to go across the pond to Amsterdam and trying to recover from the travel etc... so my training has been some mobility work, Indian Clubs, Inversion, Get-ups, Handstands etc... anything to make me feel better and loosen up.

Will blog from Amsterdam if I can but till I return - keep swinging.

Mixed VO2 Max

Prep work - Z, Brettzel
32 kg Get-ups x 3 singles Left and Right
24 kg Goblet Squat x 5
24 kg SLDL x 5+5
mixed VO2 Max - 24 kg Viking Push Press 7 reps per 15 sec (right and then left next set) alternating with 24 kg Snatches 7 reps per 15 sec (right and then left and then VPP etc...)
x 30 sets
ASLR to finish

Feeling good and very busy

Saturday training...

Prep - Z
Card Tearing x 4 decks
(1 deck + 15 cards, 2 decks with 2 layers duct tape*, 1 deck with one layer duct tape)
Pistol practice x 4 sets (reps are down on two legs - transition to one leg and come up to top and then down and up on the one leg) 2, 2, 2, 2 (right and left) + additional reps of practice
Handstand push-ups x 2, 2, 2, 2
BBSM -Gripper squeezes inbetween sets x 5 singles Left and Right
40 kg Bent Press x 2+2, 2+2
40 kg Single leg DL x 5+5, 5+5
40 kg one arm swings 5+5 x 5 sets

Pistols were barefoot instead of chuck taylors and this did make a difference especially with the right leg so I have more work to do here.
Gripper work with the BBSM felt strong - had a couple of good closes but strong squeezes even if I didn't slam it shut. (BBSM is a beef builder super master which most people feel is about a 2.6-2.7 equivilent to a COC).
Overall feeling good.

Bottom position of the Airborne Lunge...(above^)

Bottom position of the Single leg Squat...(above^)

I know it looks like my heel is touching but it isn't.

As you can see there is a big difference between these two movements - airborne lunge a shorter movement but might lend itself to an aggressive shin angle and strong push off - Single leg squat a full range of motion (and it is this deep hip position that actually fires off the glute) and a pretty cool looking move.  One of the keys is to maintain tension at the bottom and not to "sink" all the way down  by relaxing (not a good idea).