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
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 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.
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
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
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.
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.