Fun training...

Prep work: Foam Roller, ASLR, Brettzel, Tumbling

24 kg Arm Bar + Get-up x 2+2

24 kg Overhead Squat + Sotts press x 3+1 R+L

24 kg SLDL x 5+5

24 kg Military Press Ladders x 1>2>3>4 x 5 ladders

(no rest between rungs of ladders)

24 kg Curl Goblet Squat + Alternating swings

CGS x 10 + 10 alt sw

CGS x 9 + 10 alt sw

CGS x 8 + 10 alt sw

CGS x 7 + 10 alt sw

Goblet squat x 6 + 10 alt sw

Goblet squat x 5 + 10 alt sw

Goblet squat x 10 + 10Right+10Left + 20 alternating swings

Ab wheel x 5, 5

Stretch

Some Articles to check out:

Here are some links to articles posted on the Dragondoor.com website:

My article:

http://www.dragondoor.com/articler/mode3/609/

Gray Cook Article:

http://www.dragondoor.com/articler/mode3/610/

Breathing article by Tara Roberson:

http://www.dragondoor.com/articler/mode3/583/

Get-up Article by David Whitley:

http://www.dragondoor.com/articler/mode3/606/

If you sign up for the Power by Pavel Newsletter you will get these directly to your email inbox when the newsletter comes out.

Enjoy

Training - for the curious....

I have been training ;-)

Typically it is something like this:

Prep work = Foam Roller, ASLR, Brettzel

I have started to incorporate a little tumbling - nothing extreme just some forward and backward rolls etc... and this feels great

24 kg Get-up of some sort (low volume with an arm bar to start)

24 kg SLDL for a set or two to check in with the hips

24 kg Overhead Squat and Sott's Press practice

Weighted Pull-ups 3-5 sets

Front squat (barbell)

Bench

Deadlift

Full Contact Twist or Ab Wheel

Kb Ballistic - yesterday was one arm swings 24 kg 180 total.

Feeling good and making progress all around

HKC Alexandria VA

53 attendees made this one of the largest HKCs ever!

I had 9 incredible RKC assistants that made it all possible - Thank you!

Darius Gilbert and his crew from Dynamic Solutions made this a great workshop and if you are in the Northern VA area check out their studio!

Time to rest up a bit...

Catching up - Looking back - Looking forward

I have been training and traveling again already in 2011 (trip #3 this weekend).

Two movies that are excellent!

Black Swan

and

The King's Speech

Black Swan is an intense psychological thriller and The King's Speech is filled with great acting and character study.

2010 -

25+ workshops/trips

Overall a great year personally and professionally.

2011 is filling up and promising to be another exciting year of teaching.