Getting ready to head to Budapest for the CK-FMS

Going crazy Dotting I's and Crossing T's before heading to Budapest tomorrow

Couple of days of training

11/25
Prep - Foam roller and Primal Move + rolling etc...
28 kg Get-up + arm bar + bridges at elbow and hand x 1+1
28 kg Get-up + presses at each step on the way up 1+1
28 kg Goblet squat x 3 prying + 3 curl
28 kg SLDL x 5+5
28 kg Snatches Density style
4+4 x 15 sets

stretch


11/26
Battling Ropes - Tsunami waves with 2"x 30' rope
15 seconds on 15 seconds off x 30 sets

More from Budapest

Happy Thanksgiving!

Hope everyone is having a great Thanksgiving with Family and Friends

Couple of days of training

11/18

Prep - foam roller, primal move
24 kg Get-up 1+1 (arm bar + bridge at elbow and hand)
24 kg Get-up 1+1 (Press at each step on the way up)
32 kg Goblet Squat x 5
32 kg SLDL x 5+5
HSPU x 3
Pistol x 1+1
32 kg Snatch 3+3 x 10 sets Density Training style
Stretch


11/20
Battling Ropes - Tsunami waves with 2" x 30' rope
15 seconds on - 15 seconds off x 30 sets
16 kg Get-up x 1+1 - arm bar + bridges at elbow and hand and windmill at top
Stretch


11/22
Prep - foam roller
32 kg Goblet squat x 5
24 kg Snatch x 5+5 x 15 sets Density Training style
stretch

Now on to the Thanksgiving Feast!

Quick training today:

Prep - Foam Roller and Primal Move work (including FMS style rolling etc...)

24 kg goblet squat x 6 (3 prying, 3 curl)
24 kg SLD x 5+5 (with arch set in between each rep)
HSPU on Yoga block x 2, 2
Pistols x 2+2, 2+2

24 kg Snatches 6+6 density style x 10 sets

Stretch

pistols feel very good and adding 3" or so of range to the HSPU makes things fun

Recovery and Training

Been in "recovery" mode since the Philly FMS combo course
118 for Friday's Level One and 88 for the day and half Level 2
Takes a lot our out of me but it is great

The last few days have been stretching, moving, rolling etc... with some handstands and bodyweight work

Today:
Prep - Primal Move with rolling work
24 kg Goblet Squat x 6 (3 prying and 3 curl)
24 kg SLDL x 5+5 (with arch set between reps)
Pistol x 1+1 (felt great)
32 kg Get-up 1+1 with bridges, 1+1 low sweep

24 kg Snatches density training
5+5 x 10 sets

Floor Bridge x 5

Stretch

Only thing better than Swings and Snatches

Bacon  - just kidding

Prep - Foam Roller, primal move, rolling
24 kg Get-up with bridges at elbow and hand x 1+1
24 kg Get-up with press at each step on the way up x 1+1
24 kg Goblet Squat x 6 (3 prying + 3 curl)
24 kg SLDL x 5+5

Circuit
Chins +45# x 5
1 arm 1 leg push-up x 2+2
Racked 16 kg Pistol x Right rack x 1+1, Left rack x 1+1
2 circuits

alternating sets of
Double 24 kg Swings x 10
24 kg Snatches x 5+5
x 20 sets Density Style (reps at top of minute)

Stretch

Fun stuff

Halloween Snatches

Ok - Oct. 31st was Halloween but our community rescheduled for tonight due to the Hurricane

Prep - Foam Roller, Primal Move, Rolling

24 kg Goblet Squat x 5
24 kg SLDL x 5+5

24 kg Snatches 3+3 x 20 sets Density Style using a 50 second time frame

Stretch

Halloween costume pic later....

Swings and Get-ups 

Prep - Foam roller, rolling, Primal move

superset of:

Get-up x 1+1 (various styles)

with

32 kg 2 arm swings x 20

completed 5 supersets 

(calf raises while resting between supersets)

Stretch

Get-up styles: Armbar + bridge at elbow and at hand, Armbar + press at each step on the way up, Press at each step on the way up, Armbar + bridge at elbow and at hand, low sweep get-up

Calf raises are in to bring up my foot and lower leg strength

Good session today with my Chiro - full SFMA eval revealing some restriction in rotation at my hips but overall good movement

Keep Swinging