Thursday, February 28, 2013

5/50 challenge and some squats

Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

5/50 challenge
50 reps each in best time
Prisoner squats + Jumping Jacks + Push-ups + Mountain Climber + Crunches
my time 3:40.67

Jumpstretch Band squats
doubled Monster Mini bands + 185 x 3, 3, 3, 3

video

Stretch

Finding depth (notice these are quite a bit deeper than last weeks)
but need to hold Lower back position better (eliminate the tuck at the bottom) - third rep looked pretty good for that.

Tuesday, February 26, 2013

Back from the San Jose RKC

Still a little jet lagged but off we go

Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

DL x 315 x 3, 3, 3, 3
Bench x 225 x 3, 3, 3, 3
Parallel grip pull-up +32 kg x 2, 2, 2, 2

Stretch

the 32 kg for the pull-ups was a 16 kg on each foot

Wednesday, February 20, 2013

Back under the barbell...

Prep - Foam roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

Jumpstretch Band Barbell squats
Doubled over Monster Mini bands
135 x 3
225 x 3, 3, 3
135 x 3

24 kg Get-up + armbar + bridge at elbow and hand x 1+1

Stir the pot x 1 min

The doubled over monster mini bands were held down by 85 pound DBs and if I even touched them they "levitated" due to the pull of the band so I would say an easy 80# or so of pull at the top.
video
video

Tuesday, February 19, 2013

Back from the Strong First Leadership meeting in Salt Lake City

A great weakend (get it....) capped off by getting to meet Dr. Judd Biasiotto and hear him speak for a couple of hours - Excellent speaker, great man and just what I needed to hear.
(more on that soon)

Training today:

Prep - Foam Roller, Primal Move

Get-up 24kg + arm bar x 1+1
Get-up 24 kg x 3+3

1 arm 1 leg push-up x 1+1
Pistol x 1+1

DL x 315 x 3, 3, 3
Bench x 225 x 3, 3, 3
Neutral grip pull-up + 20 kg (on foot) x 3, 3, 3

Ab Wheel x 5, 5 (nose to floor from knees)

20 min Stationary Bike - random program (70-80% HR)

Toying with the idea of a PL meet of sorts this year....see what KBs will do for you

Thursday, February 14, 2013


Blowing off a little steam...

Took my NATA exam today - glad to be done but we will see what the results are in a couple of weeks

Prep - foam roller and primal move

1 a 1 L push-up x 1+1
Pistol x 1+1

GU
24kg x 1+1
44 kg x 1+1 x 3 sets

Chins x 15
HSPU x 7

40 kg MP x 1+1

44 kg two arm swings
X 15 x 4 sets
+ 2 more sets of 10
Top of minute

Tuesday, February 12, 2013

Progress continues...

Monday I just hit some Primal Move and handstands

Today:

prep - Foam roller and Primal Move

1 arm 1 leg Push-up x 1+1
Pistols x 1+1

Get-up ladder
24 kg x 1+1
44 kg x 1+1
32 kg x 1+1
40 kg x 1+1

40 kg MP x 1+1 x 2 sets

Double 24 kg FS x 5

Snatch work
alternating sets of 32 kg 3+3 with sets of 24 kg 10+10 x 10 total sets at top of minute (density style

Stretch etc...

Sunday, February 10, 2013

video






Back from a teaching weekend

Got a training session in on Friday with some new friends and some old friends

I usually workout on my own so getting to train with other like minded individuals is a great time for me.

Started with a little Foam Roller and Primal Move
One arm One leg push-up x 1+1, 1+1
Pistols x 1+1, 1+1

HSPU with 8" elevation x 2, with 12" elevation 1, 1, 1, 1

Deadlift x 315 x 1, 1  x 365 x 1,  x 405 x 1, 1 (video of first rep above)

KB Snatch 24kg x 8+8 x 5 sets (80% snatch test)

Stretch etc....

I have not touched a bar since July 23 so to hit 405 for a couple of singles is not bad.

My foot position has gone back to my old stance (more on this in an upcoming article).

Wednesday, February 06, 2013

More progress...

Prep - Foam Roller and Primal Move

24 kg get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 leg push-up x 1+1, 1+1
Pistols x 1+1, 1+1

Chins + 16 kg on foot x 5 , 5
Stacked press 24 kg + 16 kg x 1 right + 1 Push-press Left
HSPU + 6" range x 2

20 kg One arm swing Pyramid x
5+5 10+10 15+15 20+20 15+15 10+10 5+5
= 160 reps continuous

PM cool down

more reps and less stress than the 16 kg set last week

Tuesday, February 05, 2013

Progress...


Prep  - foam roller and primal Move

1arm 1Leg push-up x 1+1
Pistol x 1+1

Get-up
24 x 1+1
44 x 1+1
32 x 1+1
40 x 1+1

32 kg Snatch x 5+5
X 6 min
45% easier that last week

Ab wheel x 3, 3

IC 1 pound x #3 x 25+25

Nice progress on the 32 kg snatch work

I am in study mode getting LOTS of studying done for taking my NATA exam next week

Monday, February 04, 2013

Mixed bag...

Prep - Foam Roller, Primal move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

24 kg Get-up + arm bar and bridge @elbow and hand x 1+1

Pull-ups + 12 kg on Both feet (24 kg total) x 3, 3
Stacked Press - 24 kg + 12 kg = 36 kg x 3+3, 3+3
RFESS - double 24 kg x 6+6, 6+6

Double 24 kg
swing x 10
Clean x 10
Snatch x 10
Press x 10
Squat x 10

16 kg One arm swing x continuous
25+25 - 20+20 - 15+15 - 10+10 - 5+5
(+ 10 or so extra)

Little Primal move to finish

Saturday, February 02, 2013

Quick and effective...

Training today:

Prep - Foam Roller, Primal Move
1 arm 1 leg push-up x 1+1
Pistol x 1+1

24 KG Snatch test x 100 reps in 4:50
10+10 x 5 sets (15 seconds or so between sets)

Stretch etc...

I have my head  under a rock right now banging out my studying for the NATA exam - fun times!

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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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