Travel and Training Update

Thursday 10/26
In Anaheim, CA for the NSCA Personal Trainer Conference presenting on Indian Clubs and KBs to improve movement

Prep -
30 min Elliptical

Circuit x 3
Pull-up x 8, 6, 6
DB bench x 50 x 8, 60 x 8, 70 x 8
One-arm Row x 70 x 8+8, 85 x 6+6, 85 x 6+6
Goblet squat x 50 x 8, 60 x 8, 70 x 8

24 kg Get-up + x 1+1

Stretch

Friday 10/27
30 min Elliptical

Red-eye back Friday into Saturday

Rest 10-28 and 10-29

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 5 (continuous)

32 kg Snatch x 6 EMOTM x 20 sets

stretch

Update...

Back from Brazil - an amazing SFG level 1

Wednesday 10/18
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up
36 kg Get-up
40 kg Get-up
44 kg Get-up
48 kg Get-up
all 1+1

36 kg Strength Aerobics x 10 sets {C+P+SQ+SN}
Double 32 kg Strength Aerobics x 10 sets {C+P+SQ}
Double 24 kg Strength Aerobics x 10 sets {C+P+SQ+SN}

Stretch

Thursday, Friday, Saturday, Sunday - LOTS of teaching, demoing etc....

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L
24 kg Get-up x 5+5

24 kg Snatch - 120 reps total
Alternating rep protocols from Strong Endurance

Stretch

Lots of travel coming up and survival is the goal!

Training update

Thursday 10/12
45 min Elliptical
lv 14, avg HR 130, Random hill program

Friday 10/13
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on and 30 seconds off
{Clean + Press + FS}

Stretch


Saturday- Rest
Sunday - yard work etc....
Today - not sure

Getting ready for a long trip to Brazil

Training update

Continued resting (still doing some movement and stretching) for Monday and Tuesday

Today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L
24 kg Get-up + press x 1+1
24 kg Get-up + windmills (3+3) x 1+1
24 kg Get-up + half kneeling bent press (3+3) x 1+1

32 kg One-arm Swing x 6 EMOTM x 20 min

Stretch

Needed an easy session and this fit the bill

Training update

10/4
Rest

10/5
Elliptical
45 min, lv 14, Random hill program
avg. HR 130

10/6
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat + Snatch}
10 seconds work - 30 seconds rest
switching hands each set

Stretch

Yard work and a big Garage clean out Saturday and Sunday

Little DBL KB work...

yesterday
Rest day

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

Strength Aerobics - Alternating sets of:
DBL 24 kg {Clean + Press + Squat + Snatch}
and
DBL 32 kg {Clean + Press + Squat}
X 30 sets total (fifteen of each)
10 seconds on and 30 seconds rest

Stretch

the 24's feel very light after the 32's

Training...

Yesterday
Elliptical x 45 min
Random hill program
Lv 14
avg HR 131

Today
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 6 EMOTM x 20 min

Stretch

Snatches felt snappy and powerful - sprinting with the 32 kg.