Friday, September 22, 2017

Training update:

yesterday 9/21
prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets (15 each arm)
10 seconds on/30 seconds off
{clean + press + front squat}
brief rest
36 kg One-arm Swing x 6 every 30 seconds x 10 sets

Stretch

One rep up on the swings made a difference and I need an easy day or two in the mix over the next couple of days since my last 4 or more sessions have been on the heavy side of things.

Wednesday, September 20, 2017

Training update

yesterday 9/19
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Half Kneeling Windmill series x Right and Left

44 kg Get-up x 1 EMOTM x 10 (five each side)

44 kg One-arm Swing x 5 EMOTM x 20 sets

Stretch

Monday, September 18, 2017

Training update

Saturday 9-16

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

32 kg Snatch x 5 EMOTM x 24 min
aka - ratom - reps at top of minute

Stretch

Sunday and Today
Rest

Friday, September 15, 2017

Training update...

It has been a tough week.
We found out Thursday morning 9/7 that my Mother-in-Law had passed away so everything came to halt and we got ourselves together and made the trip be a part of the arrangements and funeral etc...
The funeral was a great celebration of her life and she was well loved and is now at peace.

Saturday and Sunday I was able to get in a hotel workout:
Elliptical 30 min
DB press x 50# x 15
DB row x 50# x 15
Goblet squat x 50# x 15
DB "skull crushers" x 25# x 15
DB Curls x 30# x 15

Good to get some work in to assist in handling the stress.

Drive back to Pittsburgh on Tuesday

Wednesday 9/13
prep - Foam Roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 5 sets

36 kg Strength Aerobics x 30 sets
{Clean + Press + FS} 10 seconds on and 30 seconds off
switch hands each set
rest 2+ minutes
36 kg One-Arm Swing x 5 every 30 seconds x 10 sets

Stretch

Last night 9/14
Elliptical x 42 min
level 14, random, avg. HR 130
Certainly hit some higher heart rates during some of the Hills but I had been getting the same avg. HR at level 11 or so previously so I may just be getting in better "shape".

Today
Rest and continue to try to catch up.

Wednesday, September 06, 2017

Training Update:

8/31
Rest

9/1
Elliptical x 45 min

9/2
prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch - Strong Endurance protocol - total of 120 reps

9/3
Rest

9/4
Walk 4+ miles

9/5
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Snatch x 5 RATOM x 10 min
continuing into
36 kg Snatch x 3 RATOM x 10 min
Total - 80 reps

Today
Elliptical x 35 min

Wednesday, August 30, 2017

Training Update

Yesterday - Rest day

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3 and 2+2

36 kg Strength Aerobics x 30 sets (in 17:15)
{Clean + Press + Squat}
10 seconds on/25 seconds off
switching hands each set

Rest 2-3 minutes

36 kg One-arm swing x 5 every 30 seconds x 10 sets

Stretch

Monday, August 28, 2017

Consistent Intelligent Training...

Saturday
5 mile hike at McConnell's Mills
Which is like 5 miles of climbing stairs due to the rocky paths but a beautiful day to hike along the creek.

Sunday
Rest

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
44 kg Get-up x 1+1 x 5 sets in 9:20
(basically one rep each minute for 10 total - 5 each arm like Simple and Sinister)

40 kg One-Arm Swing x 5 RATOM x 20 sets

Stretch

Three or four training days a week with more light days than heavy is working out pretty well.

Friday, August 25, 2017

Friday training

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up with Presses x 1+1
24 kg Get-up with 3+3 Windmill x 1+1
24 kg Get-up with 3+3 half kneeling Bent Press x 1+1

32 kg Snatch x 5 reps RATOM x 20 sets

stretch

RATOM - reps at top of minute

Wednesday, August 23, 2017

Training update...

Yesterday
Elliptical x 45 min
Avg. HR 130
Stretch

Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
alternating hands each sets
10 seconds on - 30 seconds off

Stretch

What a difference a rep makes!
Adding the snatch to the set of strength aerobics changes things quite a bit

Monday, August 21, 2017

A busy weekend and back to the training...

I was in Seattle this past weekend teaching an FMS course.
Great group of attendees!
The "red-eye" back Saturday night into Sunday morning was "fun" or not.

Today
Prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up x 5+5

32 kg One-arm swing x 6 x 20 sets
RATOM

Stretch

Wednesday, August 16, 2017

Training catch-up

I believe I took Monday off.

Tuesday
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 100 total reps - Strong Endurance protocol

stretch

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Strength Aerobics x 30 total sets (15 each side)
{Clean + Press + Squat}
Set the clock for 10 seconds work and 30 seconds rest

Stretch

Sunday, August 13, 2017

2.5 weeks of travel...

So I was home for just over 24 hours in a 2.5 week time frame between SF Leadership meeting, a trip to NY and a trip to NC... tooooo much back to back to back travel.

Today was all about easing back in to training:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up w/ Presses x 1+1
24 kg Get-up w/ 3+3 Windmill x 1+1
24 kg Get-up w/ 3+3 1/2 Kneeling Bent press x 1+1

32 kg One-arm swing x 5 RATOM x 20 min

Stretch

Sunday, July 23, 2017

Training

7-22
Rest

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

Friday, July 21, 2017

Training...

yesterday Thursday 7/20
35 min Elliptical


Today
Prep - Foam Roller, 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

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 Get-up + x 1+1
36 kg Get-up x 3+3
36 kg Get-up x 2+2
36 kg Get-up 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 One-Arm 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 Get-up + x 1+1
24 kg Get-up + presses x 1+1
24 kg Get-up + Windmill 3+3 at top x 1+1
24 kg Get-up + 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 Get-up + x 1+1
36 kg Get-up x 2+2
36 kg Get-up 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 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

One-arm 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/national-gym-chain-personal-trainer-sued-after-man-spends-week-in-hospital-20170709-gx7q1p.html

Sunday, July 09, 2017

Training...

Yesterday
45 min Elliptical

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total volume
"secret protocol"

Stretch 

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 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 Half Kneeling Bent Press x 3+3
(5+5 One arm rows after each set of Get-ups - 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 Get-up + x 1+1
36 kg Get-up 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 One-arm swing x 60 reps total
"secret protocol"

Stretch and bit of Pool time

Today - Rest and Stretch

Monday, July 03, 2017

Training catch-up

Thursday 6-29
Elliptical 40 min

Friday and Saturday
Rest

Sunday 7/2
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up 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
6.5-7 mile hike

Monday June 26
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3 and 2+2

32 kg One-arm Swing x 100 total reps
"secret protocol"

stretch

Tuesday June 27
rest

Wednesday June 28 (Today)
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 160 total reps
"secret protocol"

Saturday, June 24, 2017

Training today

Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3 and 2+2

32 kg Snatch x 80 total reps
secret protcol

Thursday, June 22, 2017

Training today

(I gave up trying to come up with "fancy" titles.)

Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3 sets

36 kg Strength Aerobics x 15 min
{Clean + Press + Squat}x 1 set every 30 seconds
switch hands each set

Stretch

Wednesday, June 21, 2017

Training today:

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total reps
"secret protocol" (10x2)

Stretch

Tuesday, June 20, 2017

Simple Simple Simple....

Prep
Mow yard
foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg One-arm Swing x 80 total reps
"secret protocol"

Stretch

Monday, June 19, 2017

Keeping it simple

Yesterday:
40 min walk
then
prep: foam roller, 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

24 kg snatch - 120 reps total
"secret protocol"

Today
40 min Elliptical
Stetch

Saturday, June 17, 2017

Recent training:
6/12
Prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up 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 get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up 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 Get-up + x 1+1
24 kg Get-up x 4+4
32 kg Get-up x 3+3

24 kg Snatch x 5+5 x 10 min

6/16
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up 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 Get-up + x 1+1
24 kg Windmill x 3+3
36 kg Get-up x 1+1
36 kg half kneeling Bent press x 2+2

36 kg Strength aerobics x 15 min
36 kg One-arm 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 Get-up + x 1+1
32 kg Get-up 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 One-arm 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 Get-up + 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 One-arm 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 4-5 mile hike in with my Dad while at home and had a good trip.

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg SOS Get-up x 1+1
28 kg Get-up x 1+1
36 kg Get-up 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 5-6 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 Get-up + x 1+1
24 kg SOS Get-up x 1+1
36 kg Get-up 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 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

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 10-12
avg HR - 131

Today..... not sure

Tuesday, March 28, 2017

Swings...

An efficient session today:

prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Windmill series x right + left

36 kg One-arm Swing x 100 reps total - Secret Protocol
(50 each arm in under 14 minutes)

Stretch

Monday, March 27, 2017

Training...

Double KB Circuits and Secret protocol work on Swings and Snatches

3/24
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up 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
Get-up x 1+1 (adjust weight or reduce steps of get-up 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 30-45 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

3/25
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up 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 Get-up + x 1+1
32 kg Get-up 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
Get-up x 1+1 (adjust weight or reduce steps of get-up 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 15-30 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

Wednesday, March 22, 2017

Travel, Training and Work...

I presented at the MAATA Conference (Mid-Atlantic 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 Get-up + x 1+1
24 kg Get-up 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
Get-up x 1+1 (adjust weight or reduce steps of get-up 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 15-30 seconds between exercises, and 2-3 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 Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling windmill series x Right + Left

36 kg One-arm 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

Quick training...

Rest day 3/12

Today:
Elliptical x 20 min, Alpine Hill, Level 12, Avg. HR 139

Foam roller,  GFM
24 kg Get-up + x 1+1 (plus presses at floor, elbow, hand, and half kneeling)
24 kg Half Kneeling Windmill series x R+L (one each + 2 Bent presses)

Double 32 kg MP x 3 x 5 sets

stretch

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 on-line 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 300-500 reps being "normal" now.  I do better at 50-100 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 Get-up + x 1+1
32 kg Get-up 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 One-Arm 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 Get-up + x 1+1 (+presses at each step on the way up)
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)

Stretch

Yes I own an Elliptical.  20-30 minutes of "cardio" 3-4 days a week has rather proven health benefits.

Get-up + equals - Arm bar + Crooked Arm Bar + Bridges at the elbow and hand during the Get-up.

About Me

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

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