It's been a busy week...

Life conspired to make this past week pretty crazy!
More plumbing issues at the house
Loads of clients and work
etc.... etc....
So I missed a couple of workouts but got some good work in on bridging and handstands and primal move.

But back on it today:

Prep - foam roller and Primal move

32 kg Get-up x 1+1 x 5 sets

32 kg Swings - reps at top of minute
7+7 + 6 two arm swings x 5 sets
7+7 x 5 sets

Stretch and Fast and Loose drills

Adjusting as I go...

Been very busy and missed a couple of training days but lack of sleep etc... means adjust to the situation

Today

Prep - Foam roller, Primal Move

32 kg Get-up x 1+1 x 5 sets
(windmill to elbow in half kneeling on the way down of each GU)

32 kg Swings at top of each minute for 10 minutes
6+6 + 8 two arm x 5 sets
6+6 x 5 sets
160 reps total

Indian Clubs

Stretch

SFG Level 2 prep continues...

8/16/2013

Prep - Foam roller, Primal Move

Single KB circuits - 32 kg

Windmill x 2+2
Swing x 5+5
Bent Press x 1+1
Clean and Front Squat x 5+5
Windmill x 2+2
Bent Press x 1+1
Snatch x 5+5
Windmill x 2+2
Bent Press x 1+1

Swing x 15 2 arm
Clean and Press x 5+5
Swing x 5+5
Clean and Front Squat x 5+5
Swing x 20 alternating
Get-up x 1+1
Swing x 15 two arm
Snatch x 5+5
Swing x 5+5

Repeat Windmill circuit

Rest 15-30 seconds between exercises
rest 2-3 minutes between circuits


8/17/2013

Prep - Foam Roller, Primal Move

SFG prep double KB circuits with Double 24 kg KBs

See the article here for details:
http://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/

Switch to SFG Prep program for Level 2

Finished 4 weeks of KB Muscle - great program but it is time to get specific for teaching the SFG Level 2 in Philly later in September so I am taking my SFG Prep program for Level 1 and making some modifications for Level 2 (article to follow once I get things worked out).

Tuesday 8/13

Prep - Foam Roller and Primal Move

32 kg Get-up x 2+2 x 2 sets
superset with
32 kg SLDL x 5+5 x 2 sets

32 kg Swings x 10 min
first 5 min = 32 kg one arm swing 5+5 + 10 two arm swings at the top of each minute
Last 5 min = 32 kg one arm swing x 5+5 + 5 two arm swings at the top of each minute

stretch and fast and loose drills


Wednesday 8/14

Prep - Foam roller and Primal Move

Get-up x 24 kg x 3+3

16 kg Snatches x 15 min
first 9 min continuous - switching hands at 25 reps for most of the sets
rest 1 min
last 5 min continuous (except for a 30 sec break) switching hands at 15 or 10 reps


Have to say that the Chains from KB Muscle left me better prepared than expected for swings and snatches

Keeping the KB Muscle rolling....

8/8/2013

KB Muscle Week 4 Light Day
Prep Foam roller and Primal Move
Light Day - reps of 5 x 5 sets
90 seconds rest between sets
Indian Clubs 1# x 10 each movement

8/10/2013

KB Muscle Heavy Day
Prep - primal move and thoracic bridges
Heavy Day - reps of 4 x 5 sets
2 min rest between sets
(extra rest between sets 3>4 and 4>5

Forth week of KB Muscle begins...

Prep - very little - thoracic bridges and a little primal move

Double 24 kg KB Muscle Medium day
Reps of 3 x 9 sets
90 seconds rest between sets

Will likely wrap 6 weeks of KB muscle and transition to a version of my SFG prep routine modified for level 2

Heavy Days are tough - yes again...

Prep - Foam roller and Primal Move

KB Muscle Heavy Day
Double 24 kg
Reps of 4 x 6 sets
+ one set of reps of 3

Took extra rest between some of the sets

Keeping the KB Muscle rolling...

7/29

KB Muscle Medium day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

extra rest between the last couple of sets

Ab wheel x 3 x 3


7/31

KB Muscle Light day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

Ab wheel - 3 x 3