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...

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

Inversion

Club Swinging

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

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)

Inversion

Club Swinging

Lots of fun.

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.

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....

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

Inversion

Some hip flexor stretching

Just enough after yesterday's training.

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.

Check this out.....

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.

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!!