9 out of 11...

just finished up a run of 9 out of 11 days on the road teaching etc...
It adds up.

Rested yesterday
Today:
Prep - foam roller and GFM
20 kg Get-up + x 1+1
24 kg Get-up x 1+1

24 kg Strength aerobics x 15 min
{Clean+long push-press+snatch} x 30 sets total
32 kg One-arm swing x 10 x 5 min (ratom)
6 sets total (two sets in the last minute)
20 min total
Stretch

Lots of travel...

I was in Jacksonville, FL for the NSCA PT conference presenting on KBs and the Single Leg Squat (pistols). Then on to Orlando for closed course.

Got in a couple of good sessions at the hotel in Jacksonville
Pull-ups, pistols (progressions etc...), and some one arm push-ups and cardio etc...

Today
prep - foam roller and GFM
24 kg Get-up + x 1+1 
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

32 kg Strength aerobics x 10 min
{clean+press+squat} x 20 sets alternating arms
32 kg Snatch x 3 every 30 seconds alternating arms x 10 min
20 min continuous

24 kg Windmill x 5+5

More snatches today...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 x 2 sets - between sets of GU

32 kg Snatches x 3 every 30 seconds x 20 min
40 sets total

24 kg Windmill x 5+5
Stretch

Short on time...

Had to fit a quick one in today and needed to blow off some steam...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

Double 32 kg Strength aerobics x 12 min
{clean+press+squat} 20 sets total

24 kg Windmill x 5+5

SLS and Snatching

A bit of rest on Oct. 2 and 3

SLS (single leg squat - aka - pistol) practice on Tuesday the 4th

yesterday
prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 x 2 sets (between sets of GU)

32 kg Snatch x 3 every 30 seconds x 16 minutes
34 sets total (doubled up in the last minute)

24 kg Windmill x 5+5
stretch

Rest and training...

Yesterday was just a bit of foam roller and GFM

Today
Prep - foam roller and GFM
36 kg Get-up x 1+1 x 3 sets
36 kg Goblet squat x 3 between GU sets - so 2 sets

36 kg Strength Aerobics x 16 min
{clean+press+squat} x 32 sets total

36 kg Windmill x 3+3
stretch

Not bad...

A little heavier today...
but less...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
20 kg Half kneeling windmill series x R+L

44 kg One-arm swing x 5 x 10 minutes (RATOM) + 2
so 60 swings total

24 kg Windmill x 5+5
stretch

yesterday was 24 kg Strength aerobics so today's 44 kg swings were heavier
yesterday's volume was 126 total "reps" and today's 60 is 1/2 that...
so heavier but less

Easy day...

prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

24 kg Strength Aerobics x 20 minutes
{clean+press+squat} x 42 sets
alternating through three different variations
"regular", open palm, bottom up

24 kg Windmill x 5+5
stretch

nice and easy

A little snatching...

Prep - foam roller, GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 between sets of GUs (2 sets)

32 kg Snatch x 3 every 30 seconds x 16 min
34 sets total (doubled up in the last minute)
102 reps total

24 kg Windmill x 5+5
stretch

Conservative treatment for FAI... and some training....

I need to read through it again but this appears to be a good article on conservative treatment options for FAI - which is the route that I chose for my hip issues...
http://bjsmbeta.bmj.com/content/50/19/1217.full

Training today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total {clean+press+squat}
24 kg Windmill x 5+5
stretch and Fast and Loose drills

Quick swing practice...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg One-arm swing x 5 x 10 min
reps performed every 30 seconds
switching arms each set
100 reps total

Travel and....

Travel seems to be taking a bit bigger toll on me than it used to.  Fatigue from teaching over a weekend and the travel required catches up with me and I end up missing some training days.
But I treat this as just part of life and don't stress over it.

Today:
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 20 min
{clean+press+squat+snatch} x 62 sets total in the time frame
thirty-one each arm
Stretch

Strength Aerobics

Prep - foam roller and GFM

36 kg Get-up x 1+1 x 3
36 kg Goblet squat x 3 between sets of GU so 2 sets

36 kg Strength Aerobics {clean+press+squat} x 15 min
30 sets total

36 kg Windmill x 3+3
Stretch

Just Get-ups and...

Today was just Get-ups and a bit of work on Single Leg Squat or "Pistols"

Prep - Foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
24 kg Get-up x 1+1
40 kg Get-up x 1+1
24 kg Get-up x 1+1
44 kg Get-up x 1+1
32 kg Get-up x 1+1

stretch
Between sets of get-up working on weighted and unweighted single leg squat drills

Quick and efficient...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 1+1 x two sets

32 kg x 10 Alternating swings x 10 sets
RATOM

Stretch

Feeling good

Golf and 9/11

The pic is from the 9/11 memorial in NY...

Saturday was a golf outing (18 holes, 4 person scramble)
Sunday I took a day off.

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total
First 10 sets {Clean+Press+Squat+Snatch}
Next 10 sets {Clean+Press+Squat}
5 sets {Clean+Press+Squat+Snatch}
15 sets {Clean+Press+Squat}

Stretch

Strength Aerobics 

Prep - foam roller, GFM
24 kg Get-up + x 1+1
40 kg Get-up x 1+1

40 kg Strength Aerobics {clean+ press+ squat} x 20 min
total of 16 sets total (8 sets each arm)
Added in 44 kg one arm row x 5+5 after the first 10 sets
(meaning right - rest - left - rest - row x 5 each arm)

Stretch

last set of Strength aerobics on the left arm was a push-press - couldn't get the press which was a surprise but that's the way it goes


Variations on Strength Aerobics have been my favorite training lately
Some variations:
Single KB - Clean + Press + Squat
Various weights
Double KB - Clean + Press + Squat
Various weight
Single KB - Clean + Press + Squat + Snatch
various weights
Double KB - Clean + Press + Squat + Snatch
various weights
Single KB - Clean + Press + Squat - Laddering reps on the Press and Squat
various weights
Double KB - Clean + Press + Squat - Laddering reps on the Press and Squat
Various weights

Various time frames on any of the above - sometimes 15 minutes and sometimes 30 minutes

Other variations can include sets of swings or snatches after a set of strength aerobics
maybe 5-10 reps then rest and then repeat

Sometimes I shoot for a set with one arm at the top of the minute and then a set with the other arm at 30 seconds left and keep going for the time chosen.
Sometimes I just rest and go when I am ready and not shooting for any particular volume etc...

Fun stuff

A few snatches...

Prep - foam roller, GFM
32 kg Get-up x 1+1 x 3 sets
32 kg Snatches x 5 x 10 sets RATOM (alternating hands each set) + an extra set of 5 each arm in last 25 seconds of the last minute
stretch

Snatches felt good

Hit the driving range again - not too bad considering it is the second time this year I was swinging a club.  I have to find a way to shorten my swing.

Waving the intensity etc....

Nice and easy today

Prep - foam roller and GFM
24 kg Get-up+ x 1+1

24 kg Strength Aerobics - {Clean+Press+FS+Snatch} x right - brief rest - left X 20 min
42 sets total

Stretch etc...

I would consider yesterday a heavy day so today needed to be a light day.  Plus swinging a golf club for the first time this year was sure to "wake" up some areas of the old body.

Hiking and swinging...

Yesterday -
5 mile hike with my wife - just great to be out moving around in that thing called nature!

Today -
Prep - foam roller and GFM
24 kg Get-up + x 1+1
44 kg Get-up x 1+1 x 4
44 kg One-arm swing x 5 x 10 sets (RATOM - alternating hands each set)
24 kg Windmill x 5+5 

Off to the driving range for the first time of the year since I have a golf outing this Saturday.

"Rest" yesterday and training today....

Yesterday was just yard work and setting up for a birthday party.

Today:
Prep - foam roller and GFM
36 kg Get-up x1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between sets of GU

36 kg x 20 min Strength aerobics + swings
each 2 min. period = {Clean + Press + Squat x right - brief rest - left} + 5 Swings
(swing variations - two arm, next set right arm, next set left arm etc...)
Added an extra set of Strength aerobics on each side at the end so...
11 sets each arm Strength aerobics and 50 swings total

Keeping things rolling

Just some Get-ups...

Based on a question from the book of faces I will be shooting a video on positioning the KB properly once the size of the KB gets to a certain point....stay tuned on strongfirst.com for my articles

Today
Prep - foam roller and GFM

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

Basically just a get-up with each KB in my office.

Apparently I've been missed...

This summer has been crazy and August followed suit but things are back on track (I think)...

FODMAPS and Gluten - I'm back being Gluten free.  Down 15 pounds and 4 inches off the waist so whether its gluten or fodmaps I don't care.  The results speak for themselves.

Training - I just need to keep it easy and smooth with good recovery.

8/30
Prep - Foam roll, GFM
36 kg Get-up x 1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between get-ups

36 kg Strength Aerobics {Clean + Press + Squat x right (rest) repeat on left etc...}
X 30 sets total in 20 min

Stretch and recovery

8/31 
Prep - Foam roll, GFM
24 kg Get-up plus x 1+1
24 kg 1/2 kneeling bent press x 3+3
24 kg Windmill x 5+5

24 kg Snatch x 5 x 10 min {12 sets total}
RATOM

Stretch and recover

9/1
Prep - Foam roller, GFM
24kg Get-up plus x 1+1
24 kg Goblet squat x 5
24 kg Windmill x 5+5

Double 24 kg "Thruster" {Clean + Squat into Push-press} x 3 x 10 sets in 12 minutes

Stretch and recover

Too Busy...

I cannot believe what a crazy time it has been.
A vacation, NSCA national convention, FMS meetings and SF meetings and Plan Strong and all of my on-line clients etc...

Some training has been happening but much

7/28/2016

Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x Right + Left
24 kg SLDL x 5+5
24 kg Windmill x 5+5

Double 24 kg Strength Aerobics {Clean+MP+FS} x 15 min
30 sets total
24 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

Today:
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Windmill series x Right + Left

32 kg Strength Aerobics {Clean+MP+FS+Snatch} x 15 min
30 sets total
32 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

6/18/2016
prep - Foam Roller, Ground Force Method

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

32 kg One-arm Swing x 10+10 x 5 sets
set every 2 mintues

L-sit in x 10 sec holds x 5 sets (20 sec. between)

Stretch

Today
Prep - foam roller, ground force method
24 kg Get-up + x 1+1
24 kg Goblet squat x 5
24 kg SLDL x 5+5
24 kg Windmill x 5+5
24 kg Bottom Up Press x 3+3

Double 24 kg Jerks x 5 x 20 sets
RATOM except addition of 1 minute rest between two of the sets

L-sit - 10 sec on/20 sec. off x 5

Stretch

Back from the SFG level 2

My recent training has been focused on being ready for the SFG level 2 certification held outside of Orlando FL over this past weekend.  It was 90+ degrees and 90+% humidity over the weekend in an great facility but only cooled by industrial fans (So I had to speak over them all weekend) - fun stuff.
A great team of assistants and a great group of attendees!

Been very busy since returning so other then some "roll and stretch" sort of movement today was my first training day.  (which by the way I felt great demonstrating and moving at the workshop)

Today
Prep - foam roller and GFM
24 kg Half kneeling windmill series x Right and Left
24 kg Get-up + x 1+1

24 kg Strength Aerobics x 20 minutes
40 sets total
alternating sets of {Clean + Press + FS + Snatch} right at the top of a minute and Left at the :30 mark of the minute and sets of {Clean + Press + FS + 3 snatch} same set up on the next minute

Stretch

Keeping it going...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Bent Press x 3+3

36 kg Strength Aerobics x 16 minutes
(Clean + MP + FS) x 32 sets total

36 kg One-arm swing x 7 x 10 sets
RATOM

Stretch

Saturday training...

June 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg Snatch x 5 x 20 minutes
RATOM
Switch hands each set

Just needed an easy day after the Thursday workout.

Adding one thing...

Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min
first 10 min (clean + MP + FS + Snatch)
last 6 min (clean + MP + FS)

36 kg One-arm Swing x 5 x 16 min
RATOM
Switch  hands each set

Stretch

Adding that one rep of the Snatch during the first 10 min of the Strength Aerobics really kicked thing up a notch - just like it did the other day with the double 24 kg session.

Proved something to myself today...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Bent Press x 3+3

Double 32 kg
MP x 5 x 5 sets
FS x 6 x 5 sets
Clean X 10 x 5 sets

2:45 between sets
exercises performed in straight sets
(all MP sets before all the FS sets etc...)

Stretch

set 4 of the MP was 3+1+1
set 5 of the MP was 2+1+1+1
I needed more rest between MP sets

Cleans - I added a minute of rest between sets 3 and 4
and set 5 was 5 reps at 2 min and 5 reps a 15 sec. left
again - I needed more rest

So what did I prove?
a change of activity is a form of rest
I performed this workout in a circuit fashion a little over a week ago with 3 min between sets with the exercises in a circuit fashion and it was quite manageable.  The difference in performing a set of cleans or presses or whatever every third sets is dramatic

What a difference...

Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

Double 24 kg Strength Aerobics x 21 minutes
(Clean + MP + FS + Snatch = one set)
30 sets total

Stretch

What a difference adding in the snatch made!

MP Ladders

Prep - foam roller and GFM

24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg MP ladders
first ladder - 1+1 > 2+2 > 3+3 > 4+4 > 5+5
Next three ladders = 1+1 > 2+2 > 3+3

in between ladders
36 kg Goblet squat x 5
36 kg One-arm Row x 5+5

36 kg Swings x 10 x 6 sets
RATOM

stretch

Quite happy with this since I have been pressing primarily singles with the 36 kg and 3-4 reps with double 32's

Jerks and Swings...

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling Windmill series x R+L

Double 24 kg Jerks x 5 x 15 sets
Reps At Top Of Minute (RATOM)

44 kg One Arm Swings x 4 x 16 sets
RATOM - switch hands each set

Stretch

Jerks felt much better than last time.

More progress....

Good training day today:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 minutes
32 sets total - (right top of the min. and left at 30 sec. left in the minute)
Every other minute MP x 2 in the set

36 kg One arm swing x 6 x 16 minutes
reps at top of minute
switch arms each set

Stretch

Adding in 2 x MP every other minute really kicked the session up a knotch

Quick and Easy...

Prep - Foam Roller, GFM
20 kg Get-up x 3+3, 2+2, 1+1

20 kg Snatch 10+10 x 5 sets
20 recovery breaths between sets

20 kg Windmill x 5+5

Travel and training...

Had a trip early in the week that threw things off but back at it today:

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling windmill series x R+L
24 kg Athletic drills x R+L

Double 32 kg
Clean x 10
MP x 4
FS x 5
X 5 sets of each in a "circuit"
42:30 total time
approx 3 min per set (work + rest)

stretch

Progress...

And progressives... as in my first pair of progressive lenses (bifocals)
I've needed reading glasses for the last year+ and now its on to full progressive lenses for distance and reading.

Training today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half Kneeling windmill series x R+L
24 kg Goblet squat x 5
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min (32 sets total)
36 kg One-arm swing x 5 x 16 min (reps at top of minute)

stretch

36 kg strength aerobics last time was 28 sets total with a minute rest each 5 minutes and doubling up during the last minute - This time it was 32 sets without extra rest or doubling up -progress!
Even the one-arm swings felt snappier and better all the way through.

Easy Day...

Prep - Foam Roller, GFM
20 kg Get-up + x 1+1
20 kg Half kneeling Windmill series R+L

20 kg Snatch breathing ladder
1+1 through 7+7 = 2:1 (reps to breath ratio)
8+8 through 10+10 and 5+5 = 1:1 (reps to breath ratio)

First snatch workout since surgery Feb. 3.

Doubles...

Training today:
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

Double 32 KG Strength Aerobics x 21 minutes
22 sets of {Clean + MP + Long Push-press}

Stretch

Why so complicated...
And 
A couple of training days...

Had an interesting comment on one of my Facebook posts the other day (which was removed by the person that put it up) and it got me thinking a little.

Basically it was a comment on an article from www.functionalmovement.com about integrating FMS, SFMA etc... and the comment went along the lines of: "I feel like I need a masters in exercise science to understand most of your posts....am I not making my training complicated enough...(I) work out 3-5 days a week and am "fit" so do I need to make it more complicated..."  
I am paraphrasing and working off of memory so that may not be exactly it but it is close and in the spirit of the comment.

The "tagline" from the blog/website here: Cultivating Simplicity in Training, Strength, Kettlebells, Health, and Fitness
I believe that simplicity has a price and that price is understanding something well enough to make it simple or explain it simply. (paraphrasing Einstein) 
So some of my posts on Facebook are meant for the fitness professional not the "end user" or client and tend to be research studies or articles that I think are good or useful.  This is not meant to make the concept of fitness inaccessible but I continually study and research and progress professionally and that ends up on my Facebook feed.

My clients understand how simple I make "fitness" and its pretty simple.  
But again simple has a price.

Saturday 5/7
Prep - Super Joints style joint mobility, Dbl 24 kg MP x 5, Dbl 24 kg FS x 5, Windmill x 5+5

Double 24 kg Jerks x 20 sets - 20 seconds Jerks + 1 minute rest
First 10 minutes = 6 jerks per 20 sec
Second 10 minutes = 5 jerks per 20 sec
Added about 2 min extra rest by adding a minute between a couple of sets in the last 10 just to keep rep quality high
Stretch

Today
Prep - Foam Roller , GFM
36 kg Get-up + x 1+1

36 kg Strength Aerobics x 16 minutes
28 sets total 

36 kg One-arm swing x 5 x 16 minutes
reps at top of minute, alternate hand each set

Stretch

 

Doubles...

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling Windmill series x Right and Left
24 kg Goblet Squat x 5

Double 32 kg "Circuit"
Dbl 32 kg Clean x 10
Dbl 32 kg See Saw Press x 10
Dbl 32 kg FS x 5
X 5 "circuits"
35 minutes total time

Stretch

Fun stuff

There is a line in the original KB book by Pavel about a study with experienced weightlifters performing double 32 kg cleans for 10 leaving the Heart Rate elevated for an extended time and I can concur with this ;-)

Couple of recent training days

BTW - I have been putting out quite a few articles on strongfirst.com if you want to head over there and check them out.

With a Level 2 SFG to teach in about 5 weeks it was time to get under the double KBs again and start going overhead regardless of my right arm and things are going ok

Last Wednesday or Thursday I did a Double 24 kg workout


April 30
prep - Foam roller, GFM
24 kg Get-up plus x 1+1
20 kg Half kneeling windmill series right and left

"Circuit"
Double 32 kg Cleans x 10
Double 32 kg Press x 3
Double 32 kg Squat x 5
X 5 circuits

Stretch

Today
Prep - Foam roller, GFM
24 kg Get-up plus x 1+1

Strength Aerobics
Alternating sets of
Double 24 kg Clean + Press + Squat
and
Double 32 kg Clean + Press + Squat
X 20 minutes (30 sets total)

44 kg x 5 reps at the top of the minute x 10 minutes
2 arm > Right hand > Left Hand > 3 times and final set of 2 arm

Stretch

Healing up and backing off

I am still healing up at my surgical sites.  Demonstrated 2 Push-Presses and found out I was not ready for overhead ballistics. 
So... I am backing off a bit and taking my time in healing up.

Past couple of days have been stretching only

Today
Prep - foam roller, GFM
20 kg 1 arm swing x 10+10 x 2 sets
44 kg 2 arm swing x 10 x 1 set

20 kg Goblet squat x 5
20 kg Low Windmill x 5+5
Stretch

S&S talks about a 100 rep "minimum dose" but as I tried to start training again and trying to hit that minimum I had to realize it was a bit too much.  So I backed off to a minimum dose of 50 reps for me at the moment and I will build up from there.

Seems each surgery has taken me a little longer to recover fully from but that's life...

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Click the link to the right to sign up!

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Are you trying to accomplish it all and not getting anywhere at all?  Well – you now have access to a fitness source dedicated to achieving your goals with the right mix of strength, power, flexibility/mobility, and endurance. 

Benefit from my 21 years of fitness experience – We will work together to develop an individualized program based on accomplishing your goals with the right fitness mix, whether it is kettlebells, sandbags, barbell, bodyweight or any fitness medium.

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On-Line Training With Applied Strength

Applied Strength is your detailed map tailored to your ever evolving program and needs.  This program is designed for those looking for a high level of personal service – consistent support and accountability are the keys to achieving your goals.

Included in the program:

Needs Analysis

Skype Movement Screening Video Session

Program Development

Weekly Review - email review of weekly program progress

Emails as needed

Skype video Monthly Consultations

This is the next best thing to having me beside you for your training – all the support and guidance you need to target and achieve your goals.

$299 per month – Membership is limited in this level so secure your spot now!

Learn more:

Needs Analysis:

A Needs Analysis is a detailed evaluation of where you have been, where you are, and where you want to be.  We will have a thorough discussion through email and/or phone that will provide me with all of the necessary information to tailor your program.  This may include video analysis of either your lifting form or sports analysis.

Skype Movement Screening Video Session:

Using the video function on Skype we will go through an FMS style screening process evaluating your fundamental movement efficiency.  This will lay the foundation for your program.  During the evaluation there will be certain movements that will require the implementation of corrective exercises and avoiding certain exercises.  Through the Functional Movement Screen Solutions site we will create an “exercise menu” for you providing video and all the information you need to correct your weak links and make solid progress in your program.

Program development 

will be centered on achieving your goals.  It will encompass your FMS corrective strategies and your exercise menu.

The tools used in the program will be dictated by your goals and what tools are available.  If kettlebells are your thing then we can easily put together a program.  If barbells are the weapon of choice then it will be a barbell centered program, or bodyweight, or sandbag…

And while we will center on the tools at your disposal, I may ask you to step out of your comfort zone and try something new.  Be prepared to benefit!!

Weekly Email Program Review:

Just below you can read about your responsibilities in the program and one of those will be maintaining a training log that we will review each week through email.  This is an essential step in the program and allows for consistent guidance and adjustment of your routine.

Emails as needed:

Crazy but true!  Have a question related to your workout or program? Then fire off that email.

I will respond within 24-48 hours unless traveling etc...

Skype Video Monthly Consultation:

Once a month we will set up a day and time to have a Skype video session.  This session can be a recheck of a “weak link” movement pattern or fine tuning form on an exercise.  (up to an hour)

Your Responsibility in the Program:

Once you sign up for an Applied Strength program and complete the Needs Analysis and Program Development you will be at the starting point.  The path will be laid out before you and there will be regular updates and progressions.  Your responsibility will be to keep a complete workout and food diary (if required) and adhere to the “Rules” of the program:

“Rules” of the Program:

1. If it hurts you will not do it!  An intense workout can result in the discomfort of effort and may be a part of the program – Pain from injury (joint or muscle) is unacceptable.  If a suggested exercise “doesn’t feel right” or if you feel pain – you are to stop and email me immediately.
2. You are asked to follow the suggested routine and refrain from adding your own mix of work to the equation.  Even if the “Ultimate Bicep Routine” is released in this months “Feel the Burn – Fitness Mag”- do not add it to the routine unless we have discussed it and determined together that it will be of benefit to achieving your goals.
3. You are required to keep and submit a Workout Journal – either a word document or on-line program easily accessed by me.  Failure to do so will mean that you will not receive updates to your routine.  You are accountable to the program – if you do your part then we will find success.  If you do not then you are just paying me to surf the web!  Also – I will make ONE request for your Workout Journal – one only – and then I will assume that it is ok for me to take the week off!!
4. The only unanswered question will be the one you did not ask.  You will be paying me for my knowledge – access it!
5. I cannot cover all rules and situations that may arise during your program – so the email and/or phone consultations are our chance for clarity.  There are no stupid questions – Only the question you did not ask. 

What you may need for the program:

I may recommend certain products, DVDs, etc... as your program develops in order to meet your goals.  Additional information can be essential and we will discuss any products needed for addressing concerns in your program.

Training and Traveling...

Wed - Thursday (really 12:30 am Friday) I was teaching and this knocked me off schedule but I've come to accept the variations in a training schedule and I don't stress over them.  If I need rest I rest.

Friday and Saturday - Rest

Sunday 4/3
prep - foam roller, GFM
32 kg One-arm swing x 10+10 x 5 sets
roughly 1:4 work to rest ratio
40 sec swing = 3:20 rest

24 kg Get-up x 1+1 x 5 sets in 8:30

stretch

Today 4/4
prep - foam roller and GFM
24 kg Strength Aerobics + S&S swings x 25 min.
25 min = 20 swings left
strength aerobics till
20 min = 20 swings right
strength aerobics till
15 min = 20 swings left
strength aerobics till
10 min = 20 swings right
strength aerobics till
5 min = 20 swings left
strength aerobics till
0 min = 20 swings right

Stretch

Quick session

Prep - foam roller, GFM
24 kg one-arm swings x 10+10 x 6 sets
roughly 40 seconds of swings 2:20 rest

Stretch etc....

Keeping it rolling...

Friday
Prep - foam roller, GFM
24 kg Strength Aerobics x 21 minutes
(Clean + Press + FS)
Stretch and Fast and Loose

Saturday
5 mile hike - great location and great day

Today
Indian Clubs
36 kg Swings x 5 reps at the top of the minute x 30 minutes
switch hands each set

Feels good to be hitting the KBs again
I had been going to a local gym and doing some high bar squats and traditional training and cardio etc... and the difference between that and hitting the KBs is dramatic IMO.

A Public Service Announcement and Update
 
Short version -
Get your skin checks done at your Primary Care Physician or Dermatologist.
and protect yourself in the sun!
If you've never had one (skin check) - get one.

Long Version -
Oct. of last year I had my first appointment with my new Primary Care Physician (had to switch for insurance reasons) and during a skin check he noticed a "mole" on my right shoulder blade that he wanted checked by a dermatologist.
January 7 of this year I had that area biopsied at my Dermatologist appointment.
January 15 the results came in for an "in situ" melanoma with areas of regression
January 19 in consultation with a Surgical Oncologist I decided to have a sentinel lymph node biopsy and surgical excision of the melanoma area
Feb.3 Surgery for the sentinel lymph node biopsy and excision
My 7th and hopefully final surgery!
Feb. 16 I received the "all clear" for the lymph nodes (ended up taking 2 and going much deeper than expected) and the area of excision.
Now it is continued healing time for the excision are on my back and the incision in my axilla before I can get back to activity.

Melanomas are all about depth and this one was caught before it had gone deep enough to spread.
My Primary Care Dr. and Dermatologist saved my life.

I am going to be fine and will be seeing my Surgical Oncologist, Dermatologist and Dr. on a regular basis and we will all know each other (or at least they will know me) very well.
Sunbathing is off the menu and for outdoor activities I will be covered up with SPF clothing etc...
My wife Andrea Lupi Jones has been amazing during this time - Thank you my love.
My family, friends, FMS family and StrongFirst family have all been very supportive during this time - Thank you.

I do not post this for sympathy or anything other than to raise a bit of awareness.
Get a skin check and keep getting them.

Finally hit some training today
Prep - foam roller and GFM
Get-up to elbow (with bridge) x 24 kg x 5+5
24 kg Swings x 10+10 x 6 sets
1:5 work to rest ratio (basically)

Stretch and Fast and Loose to finish

Quick training today

Had a fairly large biopsy taken off my right shoulder blade area yesterday so wanted to skip any Get-ups or exercises that might rub that area.

Prep - GFM
24 kg 1/2 kneeling windmill progressions and 1/2 kneeling bent press x 2 of each movement
24 kg Snatch 4+4 at the top of the minute x 20 minutes
stretch etc...

Out of the Holidays and on with 2016!

Training has been hit and miss around the Holidays but onward with 2016

yesterday
BW pull-ups x 6, 6
36 kg Get-ups x 1+1 x 5 sets
(7 minutes or so to complete)

couple of bent presses while teaching

Today
Prep - foam roller, very small GFM
36 kg Get-up x 1+1 x 5 sets
6 minutes to complete
36 kg one arm swings x 5 top of each 30 seconds x 6 minutes
36 kg MP x 3+3 x 3 sets
36 kg Goblet squats x 5 x 2 sets

Dietary - basically warrior diet
I just feel better and do better if my first meal is after 12.
go figure