Training
722
Rest
Today
Prep  Foam roller and GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
Double 24 kg Strength Aerobics x 5 min
{Clean + Press + FS + Snatch} every 30 seconds
3 min rest
24 kg Snatch x 80 total reps "secret protocol"
Stretch
Off to the StrongFirst Leadership Meeting in Denver
Sunday, July 23, 2017
Friday, July 21, 2017
Training...
yesterday Thursday 7/20
35 min Elliptical
Today
Prep  Foam Roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
28 kg Snatch x 100 total reps "Secret Protocol"
Stretch
The 28 kg will be a perfect bridge to more volume with the 32 kg.
The "tweener" weights are excellent for the ballistics but probably less so for the grinds IMO.
yesterday Thursday 7/20
35 min Elliptical
Today
Prep  Foam Roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
28 kg Snatch x 100 total reps "Secret Protocol"
Stretch
The 28 kg will be a perfect bridge to more volume with the 32 kg.
The "tweener" weights are excellent for the ballistics but probably less so for the grinds IMO.
Wednesday, July 19, 2017
Training update
Yesterday
"Rest" with a good bit of GFM movement practice
Today
Prep  Foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 3+3
36 kg Getup x 2+2
36 kg Getup x 1+1
36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switching hands each set (so R at the zero and L at the :30)
Rest 5 min
36 kg OneArm Swing x 80 total reps "Secret Protocol"
stretch
Strength Aerobics and Swings felt rather good today!
Yesterday
"Rest" with a good bit of GFM movement practice
Today
Prep  Foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 3+3
36 kg Getup x 2+2
36 kg Getup x 1+1
36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switching hands each set (so R at the zero and L at the :30)
Rest 5 min
36 kg OneArm Swing x 80 total reps "Secret Protocol"
stretch
Strength Aerobics and Swings felt rather good today!
Tuesday, July 18, 2017
Training Update:
Friday 7/14
Off
Saturday 7/15
Hike  7 miles
Sunday
Off
Monday 7/17
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup + presses x 1+1
24 kg Getup + Windmill 3+3 at top x 1+1
24 kg Getup + Half Kneeling Bent press x 3+3 x 1+1
24 kg Snatches x total of 160 "secret protocol"
Stretch
Thursday, July 13, 2017
Training...
Yesterday 7/12
45 minute Elliptical
Today
Prep  foam roller and GFM
24 kg Getup + x 1+1
36 kg Getup x 2+2
36 kg Getup x 1+1
36 kg Strength Aerobics x 15 min
{clean+press+squat} x R and L at the top of each minute
bonus set of R+L last 20 seconds of last minute
32 sets total (16 each arm)
stretch
Interesting to manipulate the variables
I usually do a set (one side) every 30 seconds (10 seconds work/20 seconds rest).
This was 20 seconds work and 40 seconds rest.
The same "numbers" but different impact.
Yesterday 7/12
45 minute Elliptical
Today
Prep  foam roller and GFM
24 kg Getup + x 1+1
36 kg Getup x 2+2
36 kg Getup x 1+1
36 kg Strength Aerobics x 15 min
{clean+press+squat} x R and L at the top of each minute
bonus set of R+L last 20 seconds of last minute
32 sets total (16 each arm)
stretch
Interesting to manipulate the variables
I usually do a set (one side) every 30 seconds (10 seconds work/20 seconds rest).
This was 20 seconds work and 40 seconds rest.
The same "numbers" but different impact.
Tuesday, July 11, 2017
Training...
Yesterday
Rest
Today
Prep  foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
Onearm Swing weight ladder
32 kg x 20 total (secret protocol)
44 kg x 20 total (secret protocol)
40 kg x 20 total (secret protocol)
32 kg x 20 total (secret protocol)
32 kg Snatch x 20 total (secret protocol)
stretch
In other news....
http://www.brisbanetimes.com.au/queensland/nationalgymchainpersonaltrainersuedaftermanspendsweekinhospital20170709gx7q1p.html
Yesterday
Rest
Today
Prep  foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
Onearm Swing weight ladder
32 kg x 20 total (secret protocol)
44 kg x 20 total (secret protocol)
40 kg x 20 total (secret protocol)
32 kg x 20 total (secret protocol)
32 kg Snatch x 20 total (secret protocol)
stretch
In other news....
http://www.brisbanetimes.com.au/queensland/nationalgymchainpersonaltrainersuedaftermanspendsweekinhospital20170709gx7q1p.html
Sunday, July 09, 2017
Thursday, July 06, 2017
Time to have an easy day...
It is amazing how quickly weight and volume add up.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
24 kg Half Kneeling Bent Press x 3+3
(5+5 One arm rows after each set of Getups  with that weight)
32 kg Snatch x 80 total reps
secret protocol
stretch
7/2 was a 160 volume day with half 32 kg and half 24 kg
7/4 was a good 36 kg day
so today I probably should have gone lighter but couldn't resist the 32 kg for snatches.
Next session will be lighter.
It is amazing how quickly weight and volume add up.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
24 kg Half Kneeling Bent Press x 3+3
(5+5 One arm rows after each set of Getups  with that weight)
32 kg Snatch x 80 total reps
secret protocol
stretch
7/2 was a 160 volume day with half 32 kg and half 24 kg
7/4 was a good 36 kg day
so today I probably should have gone lighter but couldn't resist the 32 kg for snatches.
Next session will be lighter.
Wednesday, July 05, 2017
Training update:
Yesterday
Prep  Foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1 x 3 sets
36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switch hands each set
2 min rest
36 kg Onearm swing x 60 reps total
"secret protocol"
Stretch and bit of Pool time
Today  Rest and Stretch
Yesterday
Prep  Foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1 x 3 sets
36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switch hands each set
2 min rest
36 kg Onearm swing x 60 reps total
"secret protocol"
Stretch and bit of Pool time
Today  Rest and Stretch
Monday, July 03, 2017
Training catchup
Thursday 629
Elliptical 40 min
Friday and Saturday
Rest
Sunday 7/2
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Snatch x 80 reps total
"secret protocol"
2 min rest
24 kg Snatch x 80 reps total
"secret protocol
Stretch
Swimming 200+ meters
Today
40 min elliptical
Thursday 629
Elliptical 40 min
Friday and Saturday
Rest
Sunday 7/2
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Snatch x 80 reps total
"secret protocol"
2 min rest
24 kg Snatch x 80 reps total
"secret protocol
Stretch
Swimming 200+ meters
Today
40 min elliptical
Wednesday, June 28, 2017
Training catch up...
Sunday June 25
6.57 mile hike
Monday June 26
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3 and 2+2
32 kg Onearm Swing x 100 total reps
"secret protocol"
stretch
Tuesday June 27
rest
Wednesday June 28 (Today)
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 160 total reps
"secret protocol"
Sunday June 25
6.57 mile hike
Monday June 26
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3 and 2+2
32 kg Onearm Swing x 100 total reps
"secret protocol"
stretch
Tuesday June 27
rest
Wednesday June 28 (Today)
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 160 total reps
"secret protocol"
Saturday, June 24, 2017
Thursday, June 22, 2017
Wednesday, June 21, 2017
Tuesday, June 20, 2017
Monday, June 19, 2017
Saturday, June 17, 2017
Recent training:
6/12
Prep  foam roller, GFM
24 kg getup + x 1+1
24 kg getup w/ presses x 1+1
24 kg getup with 3+3 windmill at top x 1+1
24 kg getup with 3+3 1/2 kneeling bent press x 1+1
24 kg Snatch x 10 x 10 sets RATOM
reps at top of minute
6/13
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg getup w/ presses x 1+1
24 kg getup with 3+3 windmill at top x 1+1
24 kg getup with 3+3 1/2 kneeling bent press x 1+1
24 kg Snatch  total of 80 reps
"secret protocol"
6/14
Swimming
6/15
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 4+4
32 kg Getup x 3+3
24 kg Snatch x 5+5 x 10 min
6/16
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Strength Aerobics x 15 min
{clean+press+front squat} every 30 seconds
switch hands each rep
Just too many deadlines and places to update...
6/12
Prep  foam roller, GFM
24 kg getup + x 1+1
24 kg getup w/ presses x 1+1
24 kg getup with 3+3 windmill at top x 1+1
24 kg getup with 3+3 1/2 kneeling bent press x 1+1
24 kg Snatch x 10 x 10 sets RATOM
reps at top of minute
6/13
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg getup w/ presses x 1+1
24 kg getup with 3+3 windmill at top x 1+1
24 kg getup with 3+3 1/2 kneeling bent press x 1+1
24 kg Snatch  total of 80 reps
"secret protocol"
6/14
Swimming
6/15
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 4+4
32 kg Getup x 3+3
24 kg Snatch x 5+5 x 10 min
6/16
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Strength Aerobics x 15 min
{clean+press+front squat} every 30 seconds
switch hands each rep
Just too many deadlines and places to update...
Monday, May 29, 2017
Memorial Day 2017
Always remember...Training has been good
Today
Prep  foam roller and GFM
24 KG Getup + x 1+1
24 kg Windmill x 3+3
36 kg Getup x 1+1
36 kg half kneeling Bent press x 2+2
36 kg Strength aerobics x 15 min
36 kg Onearm swing x 5 every 30 seconds x 5 min
Yard work etc....
Stretch
Did a similar training session on Friday the 26th
6 mile Hike on Saturday
Rest yesterday
and today's session
Doing pretty OK
Wednesday, May 10, 2017
Time at home should mean time to train...
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
32 kg Half kneeling Bent Press x 3+3
32 kg Strength aerobics x 15 min
{clean + press + fs} one set every 30 seconds
alternate arms each set
Continuing into
32 kg Onearm Swing x 5 every 30 seconds x 5 min
Stretch
Simple, efficient and effective
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
32 kg Half kneeling Bent Press x 3+3
32 kg Strength aerobics x 15 min
{clean + press + fs} one set every 30 seconds
alternate arms each set
Continuing into
32 kg Onearm Swing x 5 every 30 seconds x 5 min
Stretch
Simple, efficient and effective
Tuesday, May 09, 2017
Still plugging away...
It's been a busy April with three weekends on the road including the SFG level 2 in Chicago.
Still training
Sunday 
45 min elliptical and stretch
Yesterday 
prep  foam roller, GFM, Clubs
28 kg Getup + x 1+1
28 kg 1/2 kneeling Bent Press x 3+3
28 kg Strength Aerobics x 15 min
{Clean + Press + FS} every 30 sec  switching hands each set
continuing into
28 kg Onearm swing x 5 every 30 seconds x 5 min
Stretch
Today
45 min elliptical and stretch
avg HR 135
It's been a busy April with three weekends on the road including the SFG level 2 in Chicago.
Still training
Sunday 
45 min elliptical and stretch
Yesterday 
prep  foam roller, GFM, Clubs
28 kg Getup + x 1+1
28 kg 1/2 kneeling Bent Press x 3+3
28 kg Strength Aerobics x 15 min
{Clean + Press + FS} every 30 sec  switching hands each set
continuing into
28 kg Onearm swing x 5 every 30 seconds x 5 min
Stretch
Today
45 min elliptical and stretch
avg HR 135
Tuesday, April 18, 2017
Easter travel and more travel...
Made a trip to the FMS home office to get some work done with Gray and Lee then swung over to visit my family for a couple of days. Got a 45 mile hike in with my Dad while at home and had a good trip.
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg SOS Getup x 1+1
28 kg Getup x 1+1
36 kg Getup x 1+1
28 kg Half kneeling Bent Press x 2+2
28 kg Strength Aerobics x 15 min
28 kg Snatch x 5 reps every 30 seconds x 5 min
stretch
(and yard work and...)
Made a trip to the FMS home office to get some work done with Gray and Lee then swung over to visit my family for a couple of days. Got a 45 mile hike in with my Dad while at home and had a good trip.
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg SOS Getup x 1+1
28 kg Getup x 1+1
36 kg Getup x 1+1
28 kg Half kneeling Bent Press x 2+2
28 kg Strength Aerobics x 15 min
28 kg Snatch x 5 reps every 30 seconds x 5 min
stretch
(and yard work and...)
Wednesday, April 12, 2017
Travel and still training...
I've had a bit of travel  a one day trip to Orlando to present at the TSAC conference for the NSCA.
A good event and great to have the opportunity to present for the NSCA.
Three take aways:
1) Ankles  they are important. Check out the new Motor Control Screen from the FMS which includes an Ankle Clearing.
https://functionalmovement.com/Articles/751/introduction_to_the_modified_fms
2) I think I counted 56 different talks on Screening and Assessment. Just look into and use the FMS IMO
3) Speed Saves. Martin Rooney and an Army Ranger were presenting on a speed test to make sure our soldiers have a better chance of coming home safely. Important work.
I hit a classic 32 kg Simple and Sinister session on Monday the 10th.
45 minute Elliptical on Tuesday the 11th (avg HR 130)
Today:
Foam roller and GFM
24 kg Getup + x 1+1
24 kg SOS Getup x 1+1
36 kg Getup x 1+1
28 kg Strength Aerobics x 15 min
{Clean + Press + FS} one set every 30 seconds, switching hands each set
continuing into:
28 kg Snatch x 5 every 30 seconds x 5 min.
switching hands each set
Stretch
I've had a bit of travel  a one day trip to Orlando to present at the TSAC conference for the NSCA.
A good event and great to have the opportunity to present for the NSCA.
Three take aways:
1) Ankles  they are important. Check out the new Motor Control Screen from the FMS which includes an Ankle Clearing.
https://functionalmovement.com/Articles/751/introduction_to_the_modified_fms
2) I think I counted 56 different talks on Screening and Assessment. Just look into and use the FMS IMO
3) Speed Saves. Martin Rooney and an Army Ranger were presenting on a speed test to make sure our soldiers have a better chance of coming home safely. Important work.
I hit a classic 32 kg Simple and Sinister session on Monday the 10th.
45 minute Elliptical on Tuesday the 11th (avg HR 130)
Today:
Foam roller and GFM
24 kg Getup + x 1+1
24 kg SOS Getup x 1+1
36 kg Getup x 1+1
28 kg Strength Aerobics x 15 min
{Clean + Press + FS} one set every 30 seconds, switching hands each set
continuing into:
28 kg Snatch x 5 every 30 seconds x 5 min.
switching hands each set
Stretch
Saturday, April 01, 2017
A day off and then...
Wednesday the 29th was a day off
Thursday
Prep  foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
Secret KB Snatch Protocol
total of 60 reps with the 32 kg KB and 40 reps with the 24 kg KB
stretch
Yesterday
Elliptical x 40 min
random hill, level 1012
avg HR  131
Today..... not sure
Wednesday the 29th was a day off
Thursday
Prep  foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
Secret KB Snatch Protocol
total of 60 reps with the 32 kg KB and 40 reps with the 24 kg KB
stretch
Yesterday
Elliptical x 40 min
random hill, level 1012
avg HR  131
Today..... not sure
Tuesday, March 28, 2017
Monday, March 27, 2017
Training...
Double KB Circuits and Secret protocol work on Swings and Snatches
3/24
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg 1/2 Kneeling windmill series x Right + Left
Double 24 kg Circuit (reps at 3 per exercise)
Clean and front squat x 3
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Double swing x 3
Clean and front squat x 3
Clean and press x 3
Clean and front squat x 3
Double swing x 3
Clean and push press x 3
Double kettlebell snatch x 3
Clean and jerk x 3
Rest 3045 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
3/25
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
24 kg 1/2 Kneeling Windmill series x Right + Left
KB Snatch  Secret protocol
total of 60 reps w/ 32 kg
total of 40 reps w/ 24 kg
3/26
Elliptical 40 min
Random Hill Program
level 10
Avg. HR 130
Today 3/27
Prep: Foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
24 kg 1/2 Kneeling Windmill series x Right + Left
Circuits  x 3 circuits
Double 24kg for the first circuit (reps at 4 per exercise)
Clean and press x 4
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Push press x 4
Clean and front squat x 4
Jerk x 4
Double swing x 4
Clean and press x 4
Double kettlebell snatch x 4
Push press x 4
Rest 1530 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
Double KB Circuits and Secret protocol work on Swings and Snatches
3/24
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg 1/2 Kneeling windmill series x Right + Left
Double 24 kg Circuit (reps at 3 per exercise)
Clean and front squat x 3
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Double swing x 3
Clean and front squat x 3
Clean and press x 3
Clean and front squat x 3
Double swing x 3
Clean and push press x 3
Double kettlebell snatch x 3
Clean and jerk x 3
Rest 3045 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
3/25
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
24 kg 1/2 Kneeling Windmill series x Right + Left
KB Snatch  Secret protocol
total of 60 reps w/ 32 kg
total of 40 reps w/ 24 kg
3/26
Elliptical 40 min
Random Hill Program
level 10
Avg. HR 130
Today 3/27
Prep: Foam roller and GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
24 kg 1/2 Kneeling Windmill series x Right + Left
Circuits  x 3 circuits
Double 24kg for the first circuit (reps at 4 per exercise)
Clean and press x 4
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Push press x 4
Clean and front squat x 4
Jerk x 4
Double swing x 4
Clean and press x 4
Double kettlebell snatch x 4
Push press x 4
Rest 1530 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
Wednesday, March 22, 2017
Travel, Training and Work...
I presented at the MAATA Conference (MidAtlantic Athletic Trainers Association) offering a one day FMS level 1 and a hands on session the next day for Essential KB techniques.
Always great to get in front of the ATs and present.
I have hit a couple of sessions since returning:
3/21
Prep: Foam roller and GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg 1/2 Kneeling Windmill series x Right + Left
Circuits  x 3 circuits
Double 24kg for the first circuit (reps at 3 per exercise)
Clean and press x 3
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Push press x 3
Clean and front squat x 3
Jerk x 3
Double swing x 3
Clean and press x 3
Double kettlebell snatch x 3
Push press x 3
Rest 1530 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
Getting ready for teaching level 2 in Chicago
Today:
Prep: Foam roller and GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
24 kg 1/2 kneeling windmill series x Right + Left
36 kg Onearm Swing x 100 total reps (50 each hand)
Secret protocol ;)
20 min Elliptical  alpine hill, level 10, avg. hr 135
stretch
I presented at the MAATA Conference (MidAtlantic Athletic Trainers Association) offering a one day FMS level 1 and a hands on session the next day for Essential KB techniques.
Always great to get in front of the ATs and present.
I have hit a couple of sessions since returning:
3/21
Prep: Foam roller and GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg 1/2 Kneeling Windmill series x Right + Left
Circuits  x 3 circuits
Double 24kg for the first circuit (reps at 3 per exercise)
Clean and press x 3
Getup x 1+1 (adjust weight or reduce steps of getup as needed)
Push press x 3
Clean and front squat x 3
Jerk x 3
Double swing x 3
Clean and press x 3
Double kettlebell snatch x 3
Push press x 3
Rest 1530 seconds between exercises, and 23 minutes between circuits.
Do 1 clean per exercise set.
Getting ready for teaching level 2 in Chicago
Today:
Prep: Foam roller and GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
24 kg 1/2 kneeling windmill series x Right + Left
36 kg Onearm Swing x 100 total reps (50 each hand)
Secret protocol ;)
20 min Elliptical  alpine hill, level 10, avg. hr 135
stretch
Monday, March 13, 2017
Saturday, March 11, 2017
Update...just been busy...
So I have a new website... www.appliedstrength.com
Let me know what you think
This website is essentially a "business card" website with some details about me and the online training services and a link to this blog...so I should blog ;)
This blog will continue to be primarily used as a Training log but the occasional "brilliant" insight might pop up every now and again.
For example, I have been keeping this blog on and off for over 10 years. And, yes its been a bit more off than on, but looking back through the blog today I was struck by how great it is to have access to my previous training and thoughts.
Some of those will be updated and used on the website but looking through my training I realize that something I wrote about volume rings true.
In my latest article with StrongFirst I reference how volume seems to have gotten a bit out of control with 300500 reps being "normal" now. I do better at 50100 reps and my old training posts validate this.
Recent training
yes I have been training and with a Level 2 SFG to teach at the end of April my training has been more geared in that direction. Double kbs, prep for bent presses etc...
For example:
3/8
Elliptical x 25 min. Random hill, level 12, avg HR 141
Prep  foam roller, GFM (Ground Force Method)
24 kg Getup + x 1+1
32 kg Getup x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)
Double 32 kg MP x 3 x 5 sets
32 kg OneArm Swing x 6 every 30 seconds x 5 minutes
stretch
3/9
Elliptical x 20 min. Alpine Hill, level 12, avg. HR 140
GFM
3/10
Rest
3/11
Elliptical 30 min. Random Hill, level 12, avg. HR 142
Prep  foam roller, GFM
24 kg Getup + x 1+1 (+presses at each step on the way up)
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)
Stretch
Yes I own an Elliptical. 2030 minutes of "cardio" 34 days a week has rather proven health benefits.
Getup + equals  Arm bar + Crooked Arm Bar + Bridges at the elbow and hand during the Getup.
So I have a new website... www.appliedstrength.com
Let me know what you think
This website is essentially a "business card" website with some details about me and the online training services and a link to this blog...so I should blog ;)
This blog will continue to be primarily used as a Training log but the occasional "brilliant" insight might pop up every now and again.
For example, I have been keeping this blog on and off for over 10 years. And, yes its been a bit more off than on, but looking back through the blog today I was struck by how great it is to have access to my previous training and thoughts.
Some of those will be updated and used on the website but looking through my training I realize that something I wrote about volume rings true.
In my latest article with StrongFirst I reference how volume seems to have gotten a bit out of control with 300500 reps being "normal" now. I do better at 50100 reps and my old training posts validate this.
Recent training
yes I have been training and with a Level 2 SFG to teach at the end of April my training has been more geared in that direction. Double kbs, prep for bent presses etc...
For example:
3/8
Elliptical x 25 min. Random hill, level 12, avg HR 141
Prep  foam roller, GFM (Ground Force Method)
24 kg Getup + x 1+1
32 kg Getup x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)
Double 32 kg MP x 3 x 5 sets
32 kg OneArm Swing x 6 every 30 seconds x 5 minutes
stretch
3/9
Elliptical x 20 min. Alpine Hill, level 12, avg. HR 140
GFM
3/10
Rest
3/11
Elliptical 30 min. Random Hill, level 12, avg. HR 142
Prep  foam roller, GFM
24 kg Getup + x 1+1 (+presses at each step on the way up)
32 kg Getup x 1+1
40 kg Getup x 1+1
44 kg Getup x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)
Stretch
Yes I own an Elliptical. 2030 minutes of "cardio" 34 days a week has rather proven health benefits.
Getup + equals  Arm bar + Crooked Arm Bar + Bridges at the elbow and hand during the Getup.
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About Me
 Brett Jones
 Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com
Blog Archive

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2017
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July
(10)
 Training 722 Rest Today Prep  Foam roller and ...
 Training... yesterday Thursday 7/20 35 min Ellipt...
 Training update Yesterday "Rest" with a good bit ...
 Training Update: Friday 7/14 Off Saturday 7/15 Hi...
 Training... Yesterday 7/12 45 minute Elliptical ...
 Training... Yesterday Rest Today Prep  foam rol...
 Training... Yesterday 45 min Elliptical Today pr...
 Time to have an easy day... It is amazing how qui...
 Training update: Yesterday Prep  Foam roller, GF...
 Training catchup Thursday 629 Elliptical 40 min...

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June
(7)
 Training catch up... Sunday June 25 6.57 mile hi...
 Training today Prep  foam roller, GFM 24 kg Get...
 Training today (I gave up trying to come up with ...
 Training today: Prep  Foam roller and GFM 24 kg ...
 Simple Simple Simple.... Prep Mow yard foam rolle...
 Keeping it simple Yesterday: 40 min walk then pre...
 Recent training: 6/12 Prep  foam roller, GFM 24 k...

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July
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