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

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.

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

"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.

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

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

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....

Upcoming workshop by Marty Gallagher

http://www.dv8fitness.com/purposefulprimitive

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.

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