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
Friday, August 30, 2013
Thursday, August 22, 2013
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
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
Sunday, August 18, 2013
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/
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/
Wednesday, August 14, 2013
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
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
Saturday, August 10, 2013
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
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