Sunday, November 29, 2009

Recovering from Surgery...

Tomorrow morning will make three days out from Ventral Hernia repair and I am slowly but surely progressing.
The Surgeon and his two assistants each told me independently that it was a painful procedure and boy were they right.
A lot of sleeping and resting is the way to go for the moment...

Tuesday, November 24, 2009

Keeping it simple...

Movement prep - ASLR, Joint mobility, Brettzel
16 kg Get-ups x 10 min (various styles)
16 kg x 100 continuous swings (Rx10, Lx10, Altx20, 2 arm x 10 and repeat)
16 kg SLDL x 3 sets of 5+5
ASLR, Hip Flexor stretch
Club Swinging

Just keeping things moving and getting ready for surgery on Friday.

Monday, November 23, 2009

KBs and some "boxing"...

Prep - Joint mobility, various hip and ankle "openers"
20 kg Goblet Squat and Swing and snatch ladder
10 GS + 10 Alt Swings
9 GS + 10 Alt Swings
Hip Flexor stretch
8 GS + 10+10 Snatches
7 GS + 10+10 Snatches
Hip Flexor stretch
6 GS + 10 Alt Swings
5 GS + 10 Alt Swings
Hip Flexor Stretch
4 GS + 10+10 Snatches
3 GS + 10+10 Snatches
Hip Flexor Stretch
2 GS + 10 Alt Swings
1 GS + 10 Alt Swings
3 x 1 min rounds of Boxing (trainer had the "body armor" on and blocking pads)

Club Swinging

Lots of fun.

Tuesday, November 17, 2009

Double Kb work and Clubs...

Geoff Neupert made the trip for a little hanging out time and a wee bit of training...

My own training for the day:
Prep work - Joint mobility, ASLR
16 kg Get-up x 3+3 (various styles)
Double 16 kg ladders (ladders from one rep to 5)
Clean and Front Squat
Clean and Bottoms up Press
Clean + Press + Squat
Clean + Squat + Push press
Double KB Swing x 20, 15, 10
Hip flexor stretch

Club Swinging

Thanks Geoff for coming up and spending some time.

Thursday, November 12, 2009

Loving the clubs!

Training felt really good today...

Prep work - Z Joint mobility, ASLR, Brettzel
24 kg Tall kneeling presses x 5+5
One arm rows 32 kg x 5+5
24 kg 1/2 kneeling presses x 5+5
One arm rows 32kg x 5+5
24 kg 1/2 kneeling presses x 5+5
One arm rows 32 kg x 5+5
Double 16 kg See-Saw presses x 20 (10 each arm)
One arm rows 32 kg x 5+5
Single leg DL 24 kg x 2 sets of 5+5
Double 16 kg See-Saw presses in Horse stance x 20
Double 16 kg See-Saw presses x 20
Double 16 kg See-Saw presses in Horse Stance x 20
Lots of Club Swinging

The clubs are feeling really good! Keep you eyes peeled for Club Swinging Essentials from Gray Cook and Myself....

Tuesday, November 10, 2009

Just the basics...

Movement prep - Z joint mobility, ASLR
24 kg Get-ups x 3 + 3 (various styles)
Swing ladders - 16 kg, 24 kg , 32 kg
1st ladder - one arm swings
32 kg Right x 10, 16 kg Left x 10, 24 kg Right x 10
32 kg Left x 10 , 16 kg Right x 10, 24 kg Left x 10
2nd ladder - Two arm swings
32 kg x 20, 16 kg x 20, 24 kg x 20
3rd ladder - Side stepping swings
32 kg x 20, 16 kg x 20, 24 kg x 20
24 kg Goblet Squat x 10
Club Swinging
Some hip flexor stretching
Just enough after yesterday's training.

Monday, November 09, 2009

Recent training...

Thursday -
Joint mobility
16kg VO2Max - 8 reps per 15 sec. x 30 sets

Today - Monday 11/9
Joint mobility
Burst Training - one minute on - one minute off
Three Circuits of:
(if multiple exercises listed then it is Circuit 1, 2, 3 etc...)
Jump Rope
Cut Kick L/ Cut Kick R/ Rapid punches
Burpee/Burpee/Mountain Climber

2/16kg Ladders
Clean and Front Squat x 1>5
Clean and Press x 1>5
Clean + Press + Front Squat x 1>5

Club Swinging and Inversion

The "burst" circuits were interesting - not just a minute on but the idea was to make yourself "fail" in that minute. Plus I got to kick and punch - fun stuff.

Thursday, November 05, 2009

Check this out.....

Tuesday, November 03, 2009

Take two 16kg KBs and....

Knock the road dust off!

Did some joint mobility to get started and then did a few ladders with the double 16 kgs:
Clean and FS + 1 > 5
Clean and Press + 1 > 5
Clean + Press + FS x 1> 5
Dbl Snatch x 5 sets of 5 reps
Dbl Push Press x 5 sets of 5 reps
Dbl Jerks x 5 sets of 10 reps
Club Swining
Inversion and hip flexor stretch to finish

Jeff Matone had a saying the KILAH principle - Keep It Light and Happy and that is just what I needed today. Light but good work to get the time changes and travel knocked off.

Monday, November 02, 2009

The first FMS course in Sweden....

A huge thank you to Tommy Blom for hosting me for the FMS workshop this past weekend in Gothenburgh, Sweden. I had some great Swedish food and a great time with great friends - Thank you.

Now it is time to travel home and i am delayed in Paris airport hoping to make my connection in Cinn - Travel is fun!!

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