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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