Wednesday, February 23, 2011

Quick program minimum training

Prep - Foam Roller, ASLR, Brettzel, Pump
24 kg Get-up x 10 minutes (various styles switching hands each rep)
24 kg 1 Arm Swings x 30 sec right + 30 sec Left + 2 min rest x 5 sets
Stretch


Monday, February 21, 2011

More Rower work...

Prep - Foam Roller, ASLR, T-spine rotation, Pump
Concept 2 rower x 1:44, 1:48, 1:53
Indian Club swinging x 3 min x 3 sets
24 kg Windmill x 5+5
Croc. Breath x 3 min

Knocking the time down on the first two 500 meter intervals made a big difference.

Had a great time at the Perform Better One Day seminar in Austin Tx - presenting with Gray Cook, Robb Rogers, and Mike Boyle is humbling and exciting.

Wednesday, February 16, 2011

Switching gears

Prep - Foam Roller, ASLR, Brettzle, Pump
24 kg Get-up x 3+3 (arm bar at the start of each side)
24 kg Overhead Squat + Sott's press x 3+3 r+l
24 kg SLDL x 5+5

2/24 kg Long Cycle Clean and Jerk x 5 reps x 10 sets
2/24 kg Swings x 10 reps x 5 sets
24 kg windmill x 5+5
Stretch

Going into a "ballistic block" a la ROTK

Monday, February 14, 2011

"And now for something completely different..."

Decided to mix it up a bit today

Prep work - Foam Roller, ASLR, Brettzel, Stretch
Concept 2 Rower - 500 m intervals
1:55, 1:56, 1:56, 1:53, 1:53
Indian Clubs - 2 min sets in Tall Kneeling x 5 sets in between Rowing intervals
24 Kg Windmill x 5+5, 5+5
Stretch

The Concept 2 rower intervals were interesting. Elite or high level rowers will hit their 500 m in 1:17-1:24 (or around there) so obviously I have LOTS of room for improvement but I wan't trying to hit anything other than a 1:50's something interval.

Wednesday, February 09, 2011

More training

Prep work - Foam Roller, ASLR, Brettzel, Stretch, Tumbling
24 kg armbar + get-up (with windmill at top) x 1+1, 1+1
24 kg Overhead Squat + Sott's press x 3+1 r+L
24 kg SLDL x 5+5

DL 315 x 1, 365 x 1, 385 x 1, 405 x 1, 1, 315 x 5 singles
BW pull-ups with pause at the top x 3 reps x 10 sets in between DLs
Alternating sets of:
Double 24 kg MP x 10 , 8, 6, 4, 2
Double 24 kg FS x 10 , 8, 6, 4, 2
Ab Wheel x 5, 5
Stretch

Pushed a bit today since I will travel over the weekend and miss some training

Monday, February 07, 2011

Training:

Prep - Foam Roller, ASLR, Brettzel, Tumbling, stretch
28 kg Amrbar + Get-up x 1+1, 1+1
28 kg Overhead Squat + Sotts press x 3+1 R+L
28 kg SLDL x 5+5

DL - 325 x 10 singles
alternated with sets of
BW pull-ups x 5 reps x 5 sets
BW pull-ups x 3 reps x 5 sets
Tall Kneeling press x 28 kg x 5+5, 5+5, 5+5
28 kg Windmill x 5+5
Stretch

Feeling good and working on the hook grip for DL

Saturday, February 05, 2011

Press and Squat Ladders

Prep - Foam Roller, Brettzel, ASLR, Tumbling, Stretch
24 kg Arm Bar + Get-up (with windmill at top) x 1+1
24 kg Overhead squat + Sott's press x 3 + 1 R+L
24 kg SLDL x 5+5

Double Kb Military Press weight ladders
Ladders were performed as:
2/24 kg x 1 > 2/28 kg x 1 > 2/32 kg x 1 > 40 kg x 1+1
2/24 kg x 2 > 2/28 kg x 1 > 2/32 kg x 2 > 40 kg x 1+1
2/24 kg x 3 > 2/28kg x 3 > 2/32 kg x 3 > 40 kg x 1+1
Repeat for a second sequence through the ladders

Clean and Squat weight ladder
2/24 kg x 5, 2/28 kg x 5, 2/32 kg x 5, 40 kg x 5+5
(clean before each squat)
Ab wheel x 5, 5
Stretch

My pressing is coming back stronger (couldn't hit a left arm 40 kg press a while back).
Fun....

Friday, February 04, 2011

Upcoming workshop by Marty Gallagher


Marty is simply one of the best strength training experts out there and he will be joined by his friend and student World Powerlifting Champion Kirk Kawoski!

This Two day workshop will be excellent.

If I wasn't on the road I would be all over this workshop - If you have a chance to go - GO you will not regret it.


Thursday, February 03, 2011

Training

Prep work - Foam Roller, ASRL, Brettzel, Tumbling
24 kg Arm Bar + Get-up x 1+1, 1+1
24 kg Overhead Squat + Sott's press x 3+1 R+L
24 kg SLDL x 5+5
Conventional DL x 315 x 10 singles
CC inspired Circuit
Push-up x 20, 15, 10
Inverted row x 20 , 15, 10
Pistol +10# x 3+3, 3+3, 3+3

Ab Wheel x 5, 5
Stretch

Feeling good and enjoying training