Conservative treatment for FAI... and some training....

I need to read through it again but this appears to be a good article on conservative treatment options for FAI - which is the route that I chose for my hip issues...
http://bjsmbeta.bmj.com/content/50/19/1217.full

Training today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total {clean+press+squat}
24 kg Windmill x 5+5
stretch and Fast and Loose drills

Quick swing practice...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg One-arm swing x 5 x 10 min
reps performed every 30 seconds
switching arms each set
100 reps total

Travel and....

Travel seems to be taking a bit bigger toll on me than it used to.  Fatigue from teaching over a weekend and the travel required catches up with me and I end up missing some training days.
But I treat this as just part of life and don't stress over it.

Today:
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 20 min
{clean+press+squat+snatch} x 62 sets total in the time frame
thirty-one each arm
Stretch

Strength Aerobics

Prep - foam roller and GFM

36 kg Get-up x 1+1 x 3
36 kg Goblet squat x 3 between sets of GU so 2 sets

36 kg Strength Aerobics {clean+press+squat} x 15 min
30 sets total

36 kg Windmill x 3+3
Stretch

Just Get-ups and...

Today was just Get-ups and a bit of work on Single Leg Squat or "Pistols"

Prep - Foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
24 kg Get-up x 1+1
40 kg Get-up x 1+1
24 kg Get-up x 1+1
44 kg Get-up x 1+1
32 kg Get-up x 1+1

stretch
Between sets of get-up working on weighted and unweighted single leg squat drills

Quick and efficient...

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

32 kg x 10 Alternating swings x 10 sets
RATOM

Stretch

Feeling good

Golf and 9/11

The pic is from the 9/11 memorial in NY...

Saturday was a golf outing (18 holes, 4 person scramble)
Sunday I took a day off.

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total
First 10 sets {Clean+Press+Squat+Snatch}
Next 10 sets {Clean+Press+Squat}
5 sets {Clean+Press+Squat+Snatch}
15 sets {Clean+Press+Squat}

Stretch

Strength Aerobics 

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

40 kg Strength Aerobics {clean+ press+ squat} x 20 min
total of 16 sets total (8 sets each arm)
Added in 44 kg one arm row x 5+5 after the first 10 sets
(meaning right - rest - left - rest - row x 5 each arm)

Stretch

last set of Strength aerobics on the left arm was a push-press - couldn't get the press which was a surprise but that's the way it goes


Variations on Strength Aerobics have been my favorite training lately
Some variations:
Single KB - Clean + Press + Squat
Various weights
Double KB - Clean + Press + Squat
Various weight
Single KB - Clean + Press + Squat + Snatch
various weights
Double KB - Clean + Press + Squat + Snatch
various weights
Single KB - Clean + Press + Squat - Laddering reps on the Press and Squat
various weights
Double KB - Clean + Press + Squat - Laddering reps on the Press and Squat
Various weights

Various time frames on any of the above - sometimes 15 minutes and sometimes 30 minutes

Other variations can include sets of swings or snatches after a set of strength aerobics
maybe 5-10 reps then rest and then repeat

Sometimes I shoot for a set with one arm at the top of the minute and then a set with the other arm at 30 seconds left and keep going for the time chosen.
Sometimes I just rest and go when I am ready and not shooting for any particular volume etc...

Fun stuff

A few snatches...

Prep - foam roller, GFM
32 kg Get-up x 1+1 x 3 sets
32 kg Snatches x 5 x 10 sets RATOM (alternating hands each set) + an extra set of 5 each arm in last 25 seconds of the last minute
stretch

Snatches felt good

Hit the driving range again - not too bad considering it is the second time this year I was swinging a club.  I have to find a way to shorten my swing.

Waving the intensity etc....

Nice and easy today

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

24 kg Strength Aerobics - {Clean+Press+FS+Snatch} x right - brief rest - left X 20 min
42 sets total

Stretch etc...

I would consider yesterday a heavy day so today needed to be a light day.  Plus swinging a golf club for the first time this year was sure to "wake" up some areas of the old body.

Hiking and swinging...

Yesterday -
5 mile hike with my wife - just great to be out moving around in that thing called nature!

Today -
Prep - foam roller and GFM
24 kg Get-up + x 1+1
44 kg Get-up x 1+1 x 4
44 kg One-arm swing x 5 x 10 sets (RATOM - alternating hands each set)
24 kg Windmill x 5+5 

Off to the driving range for the first time of the year since I have a golf outing this Saturday.

"Rest" yesterday and training today....

Yesterday was just yard work and setting up for a birthday party.

Today:
Prep - foam roller and GFM
36 kg Get-up x1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between sets of GU

36 kg x 20 min Strength aerobics + swings
each 2 min. period = {Clean + Press + Squat x right - brief rest - left} + 5 Swings
(swing variations - two arm, next set right arm, next set left arm etc...)
Added an extra set of Strength aerobics on each side at the end so...
11 sets each arm Strength aerobics and 50 swings total

Keeping things rolling

Just some Get-ups...

Based on a question from the book of faces I will be shooting a video on positioning the KB properly once the size of the KB gets to a certain point....stay tuned on strongfirst.com for my articles

Today
Prep - foam roller and GFM

20 kg Get-up x 1+1
32 kg Get-up x 1+1
24 kg Get-up x 1+1
40 kg Get-up x 1+1
24 kg Get-up x 1+1
44 kg Get-up x 1+1
32 kg Get-up x 1+1

Basically just a get-up with each KB in my office.

Apparently I've been missed...

This summer has been crazy and August followed suit but things are back on track (I think)...

FODMAPS and Gluten - I'm back being Gluten free.  Down 15 pounds and 4 inches off the waist so whether its gluten or fodmaps I don't care.  The results speak for themselves.

Training - I just need to keep it easy and smooth with good recovery.

8/30
Prep - Foam roll, GFM
36 kg Get-up x 1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between get-ups

36 kg Strength Aerobics {Clean + Press + Squat x right (rest) repeat on left etc...}
X 30 sets total in 20 min

Stretch and recovery

8/31 
Prep - Foam roll, GFM
24 kg Get-up plus x 1+1
24 kg 1/2 kneeling bent press x 3+3
24 kg Windmill x 5+5

24 kg Snatch x 5 x 10 min {12 sets total}
RATOM

Stretch and recover

9/1
Prep - Foam roller, GFM
24kg Get-up plus x 1+1
24 kg Goblet squat x 5
24 kg Windmill x 5+5

Double 24 kg "Thruster" {Clean + Squat into Push-press} x 3 x 10 sets in 12 minutes

Stretch and recover

Too Busy...

I cannot believe what a crazy time it has been.
A vacation, NSCA national convention, FMS meetings and SF meetings and Plan Strong and all of my on-line clients etc...

Some training has been happening but much

7/28/2016

Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x Right + Left
24 kg SLDL x 5+5
24 kg Windmill x 5+5

Double 24 kg Strength Aerobics {Clean+MP+FS} x 15 min
30 sets total
24 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

Today:
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Windmill series x Right + Left

32 kg Strength Aerobics {Clean+MP+FS+Snatch} x 15 min
30 sets total
32 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

6/18/2016
prep - Foam Roller, Ground Force Method

32 kg Get-up x 1+1 x 5 sets

32 kg One-arm Swing x 10+10 x 5 sets
set every 2 mintues

L-sit in x 10 sec holds x 5 sets (20 sec. between)

Stretch

Today
Prep - foam roller, ground force method
24 kg Get-up + x 1+1
24 kg Goblet squat x 5
24 kg SLDL x 5+5
24 kg Windmill x 5+5
24 kg Bottom Up Press x 3+3

Double 24 kg Jerks x 5 x 20 sets
RATOM except addition of 1 minute rest between two of the sets

L-sit - 10 sec on/20 sec. off x 5

Stretch

Back from the SFG level 2

My recent training has been focused on being ready for the SFG level 2 certification held outside of Orlando FL over this past weekend.  It was 90+ degrees and 90+% humidity over the weekend in an great facility but only cooled by industrial fans (So I had to speak over them all weekend) - fun stuff.
A great team of assistants and a great group of attendees!

Been very busy since returning so other then some "roll and stretch" sort of movement today was my first training day.  (which by the way I felt great demonstrating and moving at the workshop)

Today
Prep - foam roller and GFM
24 kg Half kneeling windmill series x Right and Left
24 kg Get-up + x 1+1

24 kg Strength Aerobics x 20 minutes
40 sets total
alternating sets of {Clean + Press + FS + Snatch} right at the top of a minute and Left at the :30 mark of the minute and sets of {Clean + Press + FS + 3 snatch} same set up on the next minute

Stretch

Keeping it going...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Bent Press x 3+3

36 kg Strength Aerobics x 16 minutes
(Clean + MP + FS) x 32 sets total

36 kg One-arm swing x 7 x 10 sets
RATOM

Stretch

Saturday training...

June 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg Snatch x 5 x 20 minutes
RATOM
Switch hands each set

Just needed an easy day after the Thursday workout.

Adding one thing...

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

36 kg Strength Aerobics x 16 min
first 10 min (clean + MP + FS + Snatch)
last 6 min (clean + MP + FS)

36 kg One-arm Swing x 5 x 16 min
RATOM
Switch  hands each set

Stretch

Adding that one rep of the Snatch during the first 10 min of the Strength Aerobics really kicked thing up a notch - just like it did the other day with the double 24 kg session.

Proved something to myself today...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Bent Press x 3+3

Double 32 kg
MP x 5 x 5 sets
FS x 6 x 5 sets
Clean X 10 x 5 sets

2:45 between sets
exercises performed in straight sets
(all MP sets before all the FS sets etc...)

Stretch

set 4 of the MP was 3+1+1
set 5 of the MP was 2+1+1+1
I needed more rest between MP sets

Cleans - I added a minute of rest between sets 3 and 4
and set 5 was 5 reps at 2 min and 5 reps a 15 sec. left
again - I needed more rest

So what did I prove?
a change of activity is a form of rest
I performed this workout in a circuit fashion a little over a week ago with 3 min between sets with the exercises in a circuit fashion and it was quite manageable.  The difference in performing a set of cleans or presses or whatever every third sets is dramatic

What a difference...

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

Double 24 kg Strength Aerobics x 21 minutes
(Clean + MP + FS + Snatch = one set)
30 sets total

Stretch

What a difference adding in the snatch made!

MP Ladders

Prep - foam roller and GFM

24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg MP ladders
first ladder - 1+1 > 2+2 > 3+3 > 4+4 > 5+5
Next three ladders = 1+1 > 2+2 > 3+3

in between ladders
36 kg Goblet squat x 5
36 kg One-arm Row x 5+5

36 kg Swings x 10 x 6 sets
RATOM

stretch

Quite happy with this since I have been pressing primarily singles with the 36 kg and 3-4 reps with double 32's

Jerks and Swings...

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling Windmill series x R+L

Double 24 kg Jerks x 5 x 15 sets
Reps At Top Of Minute (RATOM)

44 kg One Arm Swings x 4 x 16 sets
RATOM - switch hands each set

Stretch

Jerks felt much better than last time.

More progress....

Good training day today:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 minutes
32 sets total - (right top of the min. and left at 30 sec. left in the minute)
Every other minute MP x 2 in the set

36 kg One arm swing x 6 x 16 minutes
reps at top of minute
switch arms each set

Stretch

Adding in 2 x MP every other minute really kicked the session up a knotch

Quick and Easy...

Prep - Foam Roller, GFM
20 kg Get-up x 3+3, 2+2, 1+1

20 kg Snatch 10+10 x 5 sets
20 recovery breaths between sets

20 kg Windmill x 5+5

Travel and training...

Had a trip early in the week that threw things off but back at it today:

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling windmill series x R+L
24 kg Athletic drills x R+L

Double 32 kg
Clean x 10
MP x 4
FS x 5
X 5 sets of each in a "circuit"
42:30 total time
approx 3 min per set (work + rest)

stretch

Progress...

And progressives... as in my first pair of progressive lenses (bifocals)
I've needed reading glasses for the last year+ and now its on to full progressive lenses for distance and reading.

Training today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half Kneeling windmill series x R+L
24 kg Goblet squat x 5
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min (32 sets total)
36 kg One-arm swing x 5 x 16 min (reps at top of minute)

stretch

36 kg strength aerobics last time was 28 sets total with a minute rest each 5 minutes and doubling up during the last minute - This time it was 32 sets without extra rest or doubling up -progress!
Even the one-arm swings felt snappier and better all the way through.

Easy Day...

Prep - Foam Roller, GFM
20 kg Get-up + x 1+1
20 kg Half kneeling Windmill series R+L

20 kg Snatch breathing ladder
1+1 through 7+7 = 2:1 (reps to breath ratio)
8+8 through 10+10 and 5+5 = 1:1 (reps to breath ratio)

First snatch workout since surgery Feb. 3.

Doubles...

Training 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

Double 32 KG Strength Aerobics x 21 minutes
22 sets of {Clean + MP + Long Push-press}

Stretch

Why so complicated...
And 
A couple of training days...

Had an interesting comment on one of my Facebook posts the other day (which was removed by the person that put it up) and it got me thinking a little.

Basically it was a comment on an article from www.functionalmovement.com about integrating FMS, SFMA etc... and the comment went along the lines of: "I feel like I need a masters in exercise science to understand most of your posts....am I not making my training complicated enough...(I) work out 3-5 days a week and am "fit" so do I need to make it more complicated..."  
I am paraphrasing and working off of memory so that may not be exactly it but it is close and in the spirit of the comment.

The "tagline" from the blog/website here: Cultivating Simplicity in Training, Strength, Kettlebells, Health, and Fitness
I believe that simplicity has a price and that price is understanding something well enough to make it simple or explain it simply. (paraphrasing Einstein) 
So some of my posts on Facebook are meant for the fitness professional not the "end user" or client and tend to be research studies or articles that I think are good or useful.  This is not meant to make the concept of fitness inaccessible but I continually study and research and progress professionally and that ends up on my Facebook feed.

My clients understand how simple I make "fitness" and its pretty simple.  
But again simple has a price.

Saturday 5/7
Prep - Super Joints style joint mobility, Dbl 24 kg MP x 5, Dbl 24 kg FS x 5, Windmill x 5+5

Double 24 kg Jerks x 20 sets - 20 seconds Jerks + 1 minute rest
First 10 minutes = 6 jerks per 20 sec
Second 10 minutes = 5 jerks per 20 sec
Added about 2 min extra rest by adding a minute between a couple of sets in the last 10 just to keep rep quality high
Stretch

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

36 kg Strength Aerobics x 16 minutes
28 sets total 

36 kg One-arm swing x 5 x 16 minutes
reps at top of minute, alternate hand each set

Stretch

 

Doubles...

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling Windmill series x Right and Left
24 kg Goblet Squat x 5

Double 32 kg "Circuit"
Dbl 32 kg Clean x 10
Dbl 32 kg See Saw Press x 10
Dbl 32 kg FS x 5
X 5 "circuits"
35 minutes total time

Stretch

Fun stuff

There is a line in the original KB book by Pavel about a study with experienced weightlifters performing double 32 kg cleans for 10 leaving the Heart Rate elevated for an extended time and I can concur with this ;-)

Couple of recent training days

BTW - I have been putting out quite a few articles on strongfirst.com if you want to head over there and check them out.

With a Level 2 SFG to teach in about 5 weeks it was time to get under the double KBs again and start going overhead regardless of my right arm and things are going ok

Last Wednesday or Thursday I did a Double 24 kg workout


April 30
prep - Foam roller, GFM
24 kg Get-up plus x 1+1
20 kg Half kneeling windmill series right and left

"Circuit"
Double 32 kg Cleans x 10
Double 32 kg Press x 3
Double 32 kg Squat x 5
X 5 circuits

Stretch

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

Strength Aerobics
Alternating sets of
Double 24 kg Clean + Press + Squat
and
Double 32 kg Clean + Press + Squat
X 20 minutes (30 sets total)

44 kg x 5 reps at the top of the minute x 10 minutes
2 arm > Right hand > Left Hand > 3 times and final set of 2 arm

Stretch

Healing up and backing off

I am still healing up at my surgical sites.  Demonstrated 2 Push-Presses and found out I was not ready for overhead ballistics. 
So... I am backing off a bit and taking my time in healing up.

Past couple of days have been stretching only

Today
Prep - foam roller, GFM
20 kg 1 arm swing x 10+10 x 2 sets
44 kg 2 arm swing x 10 x 1 set

20 kg Goblet squat x 5
20 kg Low Windmill x 5+5
Stretch

S&S talks about a 100 rep "minimum dose" but as I tried to start training again and trying to hit that minimum I had to realize it was a bit too much.  So I backed off to a minimum dose of 50 reps for me at the moment and I will build up from there.

Seems each surgery has taken me a little longer to recover fully from but that's life...

5 On-line training spaces are open!

Click the link to the right to sign up!

Please email appliedstrength@gmail.com for more details

On Line Training services

Are you trying to accomplish it all and not getting anywhere at all?  Well – you now have access to a fitness source dedicated to achieving your goals with the right mix of strength, power, flexibility/mobility, and endurance. 

Benefit from my 21 years of fitness experience – We will work together to develop an individualized program based on accomplishing your goals with the right fitness mix, whether it is kettlebells, sandbags, barbell, bodyweight or any fitness medium.

Put it all together and succeed!

On-Line Training With Applied Strength

Applied Strength is your detailed map tailored to your ever evolving program and needs.  This program is designed for those looking for a high level of personal service – consistent support and accountability are the keys to achieving your goals.

Included in the program:

Needs Analysis

Skype Movement Screening Video Session

Program Development

Weekly Review - email review of weekly program progress

Emails as needed

Skype video Monthly Consultations

This is the next best thing to having me beside you for your training – all the support and guidance you need to target and achieve your goals.

$299 per month – Membership is limited in this level so secure your spot now!

Learn more:

Needs Analysis:

A Needs Analysis is a detailed evaluation of where you have been, where you are, and where you want to be.  We will have a thorough discussion through email and/or phone that will provide me with all of the necessary information to tailor your program.  This may include video analysis of either your lifting form or sports analysis.

Skype Movement Screening Video Session:

Using the video function on Skype we will go through an FMS style screening process evaluating your fundamental movement efficiency.  This will lay the foundation for your program.  During the evaluation there will be certain movements that will require the implementation of corrective exercises and avoiding certain exercises.  Through the Functional Movement Screen Solutions site we will create an “exercise menu” for you providing video and all the information you need to correct your weak links and make solid progress in your program.

Program development 

will be centered on achieving your goals.  It will encompass your FMS corrective strategies and your exercise menu.

The tools used in the program will be dictated by your goals and what tools are available.  If kettlebells are your thing then we can easily put together a program.  If barbells are the weapon of choice then it will be a barbell centered program, or bodyweight, or sandbag…

And while we will center on the tools at your disposal, I may ask you to step out of your comfort zone and try something new.  Be prepared to benefit!!

Weekly Email Program Review:

Just below you can read about your responsibilities in the program and one of those will be maintaining a training log that we will review each week through email.  This is an essential step in the program and allows for consistent guidance and adjustment of your routine.

Emails as needed:

Crazy but true!  Have a question related to your workout or program? Then fire off that email.

I will respond within 24-48 hours unless traveling etc...

Skype Video Monthly Consultation:

Once a month we will set up a day and time to have a Skype video session.  This session can be a recheck of a “weak link” movement pattern or fine tuning form on an exercise.  (up to an hour)

Your Responsibility in the Program:

Once you sign up for an Applied Strength program and complete the Needs Analysis and Program Development you will be at the starting point.  The path will be laid out before you and there will be regular updates and progressions.  Your responsibility will be to keep a complete workout and food diary (if required) and adhere to the “Rules” of the program:

“Rules” of the Program:

1. If it hurts you will not do it!  An intense workout can result in the discomfort of effort and may be a part of the program – Pain from injury (joint or muscle) is unacceptable.  If a suggested exercise “doesn’t feel right” or if you feel pain – you are to stop and email me immediately.
2. You are asked to follow the suggested routine and refrain from adding your own mix of work to the equation.  Even if the “Ultimate Bicep Routine” is released in this months “Feel the Burn – Fitness Mag”- do not add it to the routine unless we have discussed it and determined together that it will be of benefit to achieving your goals.
3. You are required to keep and submit a Workout Journal – either a word document or on-line program easily accessed by me.  Failure to do so will mean that you will not receive updates to your routine.  You are accountable to the program – if you do your part then we will find success.  If you do not then you are just paying me to surf the web!  Also – I will make ONE request for your Workout Journal – one only – and then I will assume that it is ok for me to take the week off!!
4. The only unanswered question will be the one you did not ask.  You will be paying me for my knowledge – access it!
5. I cannot cover all rules and situations that may arise during your program – so the email and/or phone consultations are our chance for clarity.  There are no stupid questions – Only the question you did not ask. 

What you may need for the program:

I may recommend certain products, DVDs, etc... as your program develops in order to meet your goals.  Additional information can be essential and we will discuss any products needed for addressing concerns in your program.

Training and Traveling...

Wed - Thursday (really 12:30 am Friday) I was teaching and this knocked me off schedule but I've come to accept the variations in a training schedule and I don't stress over them.  If I need rest I rest.

Friday and Saturday - Rest

Sunday 4/3
prep - foam roller, GFM
32 kg One-arm swing x 10+10 x 5 sets
roughly 1:4 work to rest ratio
40 sec swing = 3:20 rest

24 kg Get-up x 1+1 x 5 sets in 8:30

stretch

Today 4/4
prep - foam roller and GFM
24 kg Strength Aerobics + S&S swings x 25 min.
25 min = 20 swings left
strength aerobics till
20 min = 20 swings right
strength aerobics till
15 min = 20 swings left
strength aerobics till
10 min = 20 swings right
strength aerobics till
5 min = 20 swings left
strength aerobics till
0 min = 20 swings right

Stretch

Quick session

Prep - foam roller, GFM
24 kg one-arm swings x 10+10 x 6 sets
roughly 40 seconds of swings 2:20 rest

Stretch etc....

Keeping it rolling...

Friday
Prep - foam roller, GFM
24 kg Strength Aerobics x 21 minutes
(Clean + Press + FS)
Stretch and Fast and Loose

Saturday
5 mile hike - great location and great day

Today
Indian Clubs
36 kg Swings x 5 reps at the top of the minute x 30 minutes
switch hands each set

Feels good to be hitting the KBs again
I had been going to a local gym and doing some high bar squats and traditional training and cardio etc... and the difference between that and hitting the KBs is dramatic IMO.

A Public Service Announcement and Update
 
Short version -
Get your skin checks done at your Primary Care Physician or Dermatologist.
and protect yourself in the sun!
If you've never had one (skin check) - get one.

Long Version -
Oct. of last year I had my first appointment with my new Primary Care Physician (had to switch for insurance reasons) and during a skin check he noticed a "mole" on my right shoulder blade that he wanted checked by a dermatologist.
January 7 of this year I had that area biopsied at my Dermatologist appointment.
January 15 the results came in for an "in situ" melanoma with areas of regression
January 19 in consultation with a Surgical Oncologist I decided to have a sentinel lymph node biopsy and surgical excision of the melanoma area
Feb.3 Surgery for the sentinel lymph node biopsy and excision
My 7th and hopefully final surgery!
Feb. 16 I received the "all clear" for the lymph nodes (ended up taking 2 and going much deeper than expected) and the area of excision.
Now it is continued healing time for the excision are on my back and the incision in my axilla before I can get back to activity.

Melanomas are all about depth and this one was caught before it had gone deep enough to spread.
My Primary Care Dr. and Dermatologist saved my life.

I am going to be fine and will be seeing my Surgical Oncologist, Dermatologist and Dr. on a regular basis and we will all know each other (or at least they will know me) very well.
Sunbathing is off the menu and for outdoor activities I will be covered up with SPF clothing etc...
My wife Andrea Lupi Jones has been amazing during this time - Thank you my love.
My family, friends, FMS family and StrongFirst family have all been very supportive during this time - Thank you.

I do not post this for sympathy or anything other than to raise a bit of awareness.
Get a skin check and keep getting them.

Finally hit some training today
Prep - foam roller and GFM
Get-up to elbow (with bridge) x 24 kg x 5+5
24 kg Swings x 10+10 x 6 sets
1:5 work to rest ratio (basically)

Stretch and Fast and Loose to finish

Quick training today

Had a fairly large biopsy taken off my right shoulder blade area yesterday so wanted to skip any Get-ups or exercises that might rub that area.

Prep - GFM
24 kg 1/2 kneeling windmill progressions and 1/2 kneeling bent press x 2 of each movement
24 kg Snatch 4+4 at the top of the minute x 20 minutes
stretch etc...

Out of the Holidays and on with 2016!

Training has been hit and miss around the Holidays but onward with 2016

yesterday
BW pull-ups x 6, 6
36 kg Get-ups x 1+1 x 5 sets
(7 minutes or so to complete)

couple of bent presses while teaching

Today
Prep - foam roller, very small GFM
36 kg Get-up x 1+1 x 5 sets
6 minutes to complete
36 kg one arm swings x 5 top of each 30 seconds x 6 minutes
36 kg MP x 3+3 x 3 sets
36 kg Goblet squats x 5 x 2 sets

Dietary - basically warrior diet
I just feel better and do better if my first meal is after 12.
go figure

Simple and Sinister...

Happened to pull out my copy of simple and sinister by Pavel yesterday and was reminded of how much gold is in that book....
http://www.strongfirst.com/booksanddvd/kettlebell-simple-sinister-kindle/

So today:
Prep - foam roller and brief GFM
24 kg Goblet squat x 5, Hip Bridge x 5, 24 kg tall kneeling Halo x 5 X 3 sets
24 kg 1 arm swings x 10 x 10 sets (alternating arms each set) in 6 minutes
24 kg Get-up x 1+1 x 5 sets in 5 min 30 sec.

Swings equaled out to 20 sec. work 10 sec. rest
took a one minute break after 3 minutes (6 sets) and then finished the last 2 min (4 sets)

Mix it up 

For some reason the end of the year this year is very busy - multiple projects due at the same time and the Holiday to get ready for....  training time has been short to non-existent.

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

36 kg x 21 minutes
alternating sets of:
36 kg Swing x 5+5
And
36 kg Clean+ Press+Squat x right and left
10 sets of each total

36 kg felt good but my consistency has to pick up for my conditioning
But it was 100 swings total and 10 of each of the other lift x each hand - not bad.

Couple of training days...

Nov. 30 
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Snatch Breathing ladder 1+1 > 10+10> 5+5
2:1 snatch to breath ratio
(1+1 snatch = 1 recovery breath)

Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
32kg Get-up x 1+1

32 kg Strength Aerobics x 21 minutes
(20 sets of clean+press+sq+snatch Right and Left total)

So it's been awhile....

Training has been good overall with a bit of pause for a couple of weeks.
Been very busy with travel etc... so not posting.

Training today:

Prep - foam roller, GFM

24 kg - Get-up x 1+1, 1 arm swing x 10+10, 1 arm push-up x 1+1, Pistol (20kg) x 1+1
32 kg - same
36 kg - same
40 kg - same
44 kg - same
36 kg - same

Total of 6 get-ups each arm, 120 swings, 6 one arm push-ups each arm, and 6 pistols each leg

One arm push-ups were surprisingly strong since I haven't trained them is a LONG time.
Pistols were pretty good - left not as strong as right but OK.
Swings - 44 kg and 40 kg were 5+5, 5+5 - all felt good
Get-ups felt strong.

Something different...

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

44 kg 2 arm swings x 30 seconds on - 2:30 rest x 10 sets

I have been doing a lot of 3-5 reps at the top of the minute (10 or so seconds of work) and the 30 seconds on (18 or so reps) was quite different.

Double work

Prep - foam roller, GFM
Get-up
24 kg + x 1+1
32 kg x 1+1
40 kg x 1+1
44 kg x 1+1

Double KB "Strength aerobics" x 30 minutes
Alternating sets of:
double 24 kg (clean+mp+fs+snatch)
double 32 kg (clean+mp+fs+snatch)

totaled 30 sets - 15 of each

Training...

Today - 10/8/2015

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

44 kg One arm swings x 5 x 20 minutes
reps at top of minute
switch hands each minute
32 kg Strength Aerobics x 20 minutes
(clean+mp+fs+snatch)
40 minutes total
150 average heart rate
167 max
629 calories burned (whatever)

I hadn't worn my Wahoo heart rate monitor in quite a while but the weights I was using today are quite a bit heavier than I was using previously - progress.

Monday Oct. 5

prep - foam roller, GFM

20 kg Get-up + x 1+1
20 kg Goblet squat x 5
20 kg 1/2 kneeling halo x 3 each direction each knee

20 kg "snatch test" x 4:25 seconds
15+15, 15+15, 15+15, 5+5 continuous

40 kg one arm swings x 5 x 20 minutes
reps at top of minute
switch hands each minute

Couple days of training...

Monday Sept. 28
Prep - foam roller and GFM
24 kg Get-up + x 1+1

Double 32 kg Strength Aerobics x 30 minutes
Clean+MP+FS


yesterday Oct.1

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

44 kg one arm swing x 3 + 1 snatch x 30 minutes
reps at top of minute
switch hands each minute

Snatches with the 44 kg felt better than last time

Training catch up...

I hit the driving range on Saturday and Monday and had a golf lesson on Wednesday.
Really like my golf pro - he does a great job and he uses similar cues and coaching to what I use in teaching FMS and StrongFirst.

Tuesday I did a little bit of Deadlift and Pull-ups since I was nominated for SFB and SFL challenges.
I gave myself a fail on the SFB challenge - 3 L-sit pull-ups.
Just couldn't keep my legs high enough in the L-sit position.
Something to work on.
Deadlift - the challenge was 1.75 x BW
I went with 405 which is just over 2 x BW.
so - 135 x 3, 225 x 3, 315 x 3 and 405 x 3

Today -
Prep - Foam Roller and GFM
24 kg Get-up + x 1+1
arm bar + crooked arm bar + 3 1/2 kneeling Bent Presses
24 kg Goblet squat x 5

44 kg one arm swing x 5 reps at the top of each minute x 30 min
switching hands each set

Stretch

a bit of a PR on the 44 kg volume

Strength Aerobics continues to deliver...

Prep - Mow yard ;-)
32 kg Windmill x 5+5

32 kg Strength aerobics x 25 min.
around 25 sets each hand of Clean+MP+FS
32 kg 10 alternating swings to finish

1/2 kneeling windmill stretches


Hit the driving range yesterday - I was bit tight from the heavy session on Wednesday but still hit pretty well.

Training...

Sept. 14
Prep - foam roller, GFM
24 kg Windmill x 5+5
24 kg Goblet sq x 5

Double 24 kg Strength Aerobics variation
X 35 minutes
Groups of 5
C+MP+FS+SN
Cx3+MP+FS+SN
C+MPx3+FS+SN
C+MP+FSx3+SN
C+MP+FS+SNx3
completed 6 groups and finished with 4 or so sets of singles of each


Sept. 15 
Golf

Sept. 16
prep - Foam roller, GFM
24 kg Get-up x 1+1
24 kg Goblet Squat x 3
44 kg Get-up x 1+1
44 kg Goblet Squat x 3

44kg One arm swing +Snatch x 30 minutes
top of each minute one arm swing x 2 + 1 Snatch
alternate hand each set

Catching up...

Monday Sept. 7 
8+ mile hike
Turned out to be a challenging hike and a great time!

Tuesday Sept. 8 
Off

Wednesday Sept. 9
My birthday
Birthday workout:
Prep
44 kg Windmill x 4+4
44 kg Goblet squat x 4
44kg one arm swings x 4 at the top of each minute x 44 minutes
switch hand each set
22 sets each hand
176 reps total

Thursday Sept. 10
Off

Friday Sept. 11
Never Forget!
Driving range to hit some golf balls

Saturday Sept. 12
Golf outing - great time!

I love to golf  but I'm not sure my left hip loves to golf but the better I get at improving my hands in the swing the less stress I take so I think it will work out.

A few snatches...

Prep - Foam Roller, GFM
32 kg Get-up + x 1+1
32 kg Goblet Squat x 5
32 kg Snatches x 30 min
4 reps each minute for the first 10 min
5 reps each minute for the next 10 min
6 reps each minute for the next 10 min
alternating hands each set
150 total snatches

Couple of days of training...

Sept. 2
Prep - foam roller and GFM
24 kg Windmill x 5 right + 3 goblet squat + 5 windmill Left + 3 goblet squat

44 kg one arm swing x 3 at the top of each minute x 30 minutes
alternating hands each set - 90 total - 45 each hand


Sept. 3 - OFF

Sept. 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 25 min
Clean+MP+FS+Snatch rep pyramid
(all sets right + left)
pyramid up from 1 rep to 5 reps of everything
pyramid down from 5 reps to 1 rep of everything
one addition set of 1 of everything

This turns into quite a few reps since there are 4 exercises in each complex
good amount of work

Quick training today:

Prep - foam roller and GFM
20 kg Get-up+ x 1+1
20 kg Snatch Breathing Ladder
(2:1 ratio) from 1+1 up to 10+10 + a final set of 5+5

Pleasantly sore from the heavy day yesterday so a nice light snatch day was perfect

Holy Mackerel - it cannot have been that long since a blog...

but I guess it has been.

It's been a busy summer here with workshops and family etc...
Indian Club workshop, SFG leadership meeting, 11 days in Budapest, family vacation and more.

But training has been happening.
I was on one of Pavel's experimental protocols for about 3 weeks before a Thai massage tweaked my back and since I had four days of teaching ahead of me I decided to stop the protocol and reboot it later.  My back did great for the 4 days of teaching and reminds me of just how effective our techniques are!

Past few days of training - some sessions were not recorded because I just grabbed a KB and went outside.  (Have to do that while I can since summer does not last here in the Burgh)

8-18
Prep
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics (c+mp+fs+sn) x 30 min
last 5 minutes 24 kg alternating swing x 10 at the top of the minute

8-22
basically the same as 8-18

8-24
Prep
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1

Strength Aerobics x 30 min
Double 32 kg (c+mp+fs)
alternated with sets of:
40 kg (right and left) of Clean+MP+FS+ 5 swings

8-28
prep -
24 kg Windmill x 3 right + 3 Goblet squats - repeat on Left with goblet squats x 2 sets

44 kg One arm swings x 4 at the top of the minute x 30 sets/minutes
alternating hands each set

8-31
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

Strength aerobics x 31 minutes
alternating sets of:
Double 32 kg - C+MP+FS
40 kg one arm swing x 5 (left and then next set right)
for the last 6 minutes it was just the double 32 kg work

Totaled - 16 sets of the 40 kg swings and 15 sets of the double 32 kg work
laddered up the MP reps during 8 of the sets of double 32 kg work
(1>5 and then 1>3 then finished with singles)
Basically turned into reps at the top of the minute with a double up in the last minute to get my 15 sets.

Training before Indian clubs...

7-9-2015

Prep - GFM
24 kg Get-up Plus x 1+1
(arm bar+crooked arm bar+bridge at elbow and hand)
24 kg 1/2 kneeling Bent Press x 5+5

Reps On The Minute x 20
of
Double 32 kg Jerks x 4 x 10 minutes
32 kg One Arm Swing x 5+5 x 10 minutes

Indian club work

Recent training...

7-4-2015
Prep - GFM
24 kg Get-up plus x 1+1
32 kg Get-up x 1+1 x 5
different style GU each rep - regular, Press at each step, Bridge at elbow and hand, windmill and bent press
32 kg One arm swing x 6+6 x 10 sets
reps at top of minute
complete in 9:21

7-6-2015
Prep - GFM
30 min. Strength Aerobics - 24 kg
Alternate Snatch x 12

Strength aerobics included a lot of different work: split snatch, bent press, get-up, windmill, swing etc...

7-7-2015
Prep - GFM
24 kg Get-up plus x 1+1
24 kg Half Kneeling Bent press x 5+5

Alternating sets of:
Double 24 kg Jerks x 6
32 kg Snatch x 5+5
x 20 sets total (10 of each)

Max HR - 168
Avg. HR - 141

More pressing...

Prep - large bucket of Golf balls at the range (did a little stretch prep before I left)
once back home
24 kg Get-up + x 1+1  (includes- arm bar, crooked armbar, bridge at elbow and hand)

32 kg Press Ladders
2+2 > 2+2 > 3+3 x 5 ladders

between ladders
Double 32 kg Front Squat x 3
Double 32 kg Renegade Row x 6 alternating

rest 3 min

32 kg One Arm swing x 6+6 on the minute x 5 min.

Recovery - 30+ beat drop in 2 min

Average HR during press ladders - 145
Average HR during swings - 151
Max HR 166

Love golf!!

Strength work

Prep - foam roller,  GFM, experimental

24 kg Get-up + x 1+1

32 kg MP laddders
1+1 > 2+2 > 3+3 x 5 ladders

in between ladders
Double 32 kg Front squat x 3
Double 32 kg Renegade Row x 6 altenating

time 25 min
Average HR - 137

rest x 2 min
HR - 126

32 kg One arm swing x 10+10 x 5 sets
8 minutes
Average HR - 152
Max HR - 166

overall average HR for 39 minutes - 141

Quick double KB work

Prep - Foam roller, GFM
24 kg Get-up x 1+1  (including arm bar, crooked arm bar, bridge at elbow and hand)
32 kg Get-up x 1+1

Alternating sets of:
Double 24 kg Clean + MP + FS + SN + 3 swings
Double 32 kg Clean + MP + FS + SN + 3 swings
X 10 sets
(5 of each)
14:20
Continued with:
24 kg Clean + 5 MP + FS + SN + 3 swings x Right and Left
32 kg Clean + MP + 5 FS + SN + 3 swings x Right and Left
19:20
2 min recovery

Peak HR 170
Avg. 143

Double 32 snatches were fun...

Simple is as simple does...

on the 6-16 I rode my stationary bike for 35 min hitting a heart rate between 140-150 for most of the ride. 
Took Yesterday off.

Today:
Prep - foam roller, GFM, experimental
24 kg Get-up 1+1
this get-up included - arm bar, crooked arm bar, and bridges at both the elbow and hand

Double 24 kg Strength Aerobics x 20 min
Clean + MP + FS + Snatch and during the last 3 minutes I added a set of 5 swings to end of each set
max HR - 165
Avg. HR - 144
kept the recovery to 10 beat drops or less between sets

The strength aerobics protocol is an example of a single "workout" that can have nearly endless variation.  Simple is....

Back to back training...

Prep - foam roller, GFM, experimental stuff

32kg Get-up x 1+1 x 2

Alternating sets of:
Double 24 kg LCC&J x 6
32 kg Alternating swing x 10
X 20 sets
(10 of each)
Rest between sets was determined by a 20 beat drop in HR
First 10 sets took 14:10
avg. HR around 145 (for some reason my HR monitor didn't record an average
about a 2 min break
Second 10 sets took 14 minutes
Avg HR 149
Peak HR - 171
2 min recovery after HR 40 beat drop
32 min total

Training...

Prep - foam roller, experimental work
24 kg Get-up x 1+1 x 5
various styles of GU
20 kg Snatch
20 left>20 right>20 left>20 right>10+10 - in under 5 min
max HR - 173, avg HR 151
32 kg Strength Aerobics x 15 min
(clean+MP+FS x R+L)
max HR - 169, avg. HR - 145

Long week of work at FMS...

Drove down to VA on Sunday and back on Thursday morning- just love long drives and the impact it can have me - not so much... but pretty good.

Back in the saddle training today:
Prep - Foam roller, GFM and a little extra stretching
24 kg Goblet Squat x 5
24 kg Windmill x 5+5
24 kg Halo x 3+3 (3 halos each direction)

24 kg modified strength aerobics with Indian Clubs as active recovery between sets
Clean+Military Press+Front Squat+Snatch + 10 swings x right and left with a ladder up of reps:
x 1 of everything + 10 swings
x 2 of everything + 10 swings
x 3 of everything + 10 swings
x 4 of everything + 10 swings
x 5 of everything + 10 swings

Took about 25 min approximately

Jerks and Swings...

Today - 6/5/2015

Prep - foam roller and GFM

24 kg Get-up x 1+1 x 2

Alternating sets of
Double 24 kg Jerks x 10
One arm Swing 32 kg x 5+5
x 20 sets total (10 of each)

Took 40 minutes
Peak HR 161
Avg. HR 135
Two minute recovery 30+ beat drop in HR

There is a video of a recent GS athlete's performance of 101 Double 32 kg Jerks in 5 minutes - my sets of 10 with double 24s have a LONG way to go....

Couple of funny things from the interwebs:
Article out that recommended Swings over snatches because snatches bruise forearms - if KB snatches bruise your forearms you have a technique issue - period.

Tagged in a post that I don't know how to respond to.... we shall see....

Training...

Also I have three spots available for my on-line training program - email or click the link on the right for details.

6-2-2015
Prep - foam roller and GFM
24 kg Get-up x 1+1 x 3
Alternating sets of:
Double 32 kg Clean (x1) + Jerk (x2) + FS (x1)
20 kg Snatch x 10+10
X 20 sets total (10 each)

Total time: 42 minutes
Peak HR: 163
Avg. HR 138
During the alternating sets the avg hr was closer to 142
Waited for a 20+ drop in HR between sets

Today
Jogging x 22 minutes
Peak HR 170
Avg. HR 145

Had to drop my car off for some work so I got the idea that jogging home would be great...
It was and wasn't ;-)

History and training

Yesterdays training 5-31

Prep - foam roller and GFM

32 kg Get-up x 1+1 x 3
about 3 min
this took my HR up to about 149 
rest 2 min
24 kg Strength Aerobics x 18 min
Clean + Press + FS + 5 snatches > repeat on Left
rest till 20+ drop in HR
Completed 10 sets
Peak HR 166
Average HR 143

History:
Links to check out

Health By Exercise by G. Taylor - 1880
https://archive.org/details/healthbyexercise00tayl

British Manly Exercises - Walker - 1834
https://books.google.com/books?id=0DsFAAAAYAAJ&pg=PA294&dq=Walker%27s+book+of+manly+exercises&hl=en&sa=X&ei=m0JsVb20BYH-gwT0vIGgDQ&ved=0CCsQ6AEwAg#v=onepage&q=Walker's%20book%20of%20manly%20exercises&f=false

Natural Method by Hebert
http://www.amazon.com/The-Natural-Method-translated-Practical-ebook/dp/B00OSMWRAC/ref=redir_mobile_desktop?ie=UTF8&fp=1&noEncodingTag=1&pc_redir=T1&redirectFromSS=1

Couple days of training... and a piece of research...

Ok - research first:
http://www.ncbi.nlm.nih.gov/pubmed/26013150/

Looking forward to digging into this one.  A nice look at multiple factors it seems.

Training

5/27
Prep - foam roll and GFM
24 kg Get-up x 1+1 x 2
32 kg Strength Aerobics x 20 min

Total time 31 minutes (foam roll thru the end)
Peak HR 171
Average HR during strength aerobics 142

5/29
Prep - foam roll and GFM
32 kg Get-up x 1+1 x 3

Alternating sets of
Double 24 kg Jerk x 6
20 kg Snatch 10+10
x 20 sets

Rest between sets
Jerk set > rest 1:30 > Snatch set > rest 1:15 >etc...
looking for 20-30 beat HR drop between sets

total time 46 min
5 min Get-ups
39 min Jerks and Snatches
2 min cool down
Max HR 166
Average HR 142

Go Outside...

Had the chance to take a break from a big yard project and get some training in outside yesterday

Prep - GFM based work
24 kg Windmill x 5+5

Double 24 kg LCC&J x 5 x 10 sets

24 kg Alternating snatch x 10 x 5 sets

Indian Clubs as Active recovery between sets of jerks

Alternating snatches are interesting - an alternating swing where you switch hands on the way up for a snatch.
Took a few reps to find the rhythm
Neat move

Changes and changes...

As you can tell from the absence it has been a very busy time and I have made a pretty significant change in my work life to better my personal life.

I have left the Duquesne Club Health and Fitness Center where I was a full time employee from Oct. 2013 until May 15, 2015.  Between my work for FMS, StrongFirst and on-line clients the full time position at the DC was simply too much.  Missing too much time with my family and not allowing me to focus on my other three jobs.
Freeing up time for my family and myself will be the benefit!

With some time freed up I have been back on to some regular training

5/16
Prep - little foam roll and movement prep
24 kg Get-up x 1+1 x 3
24 kg Strength Aerobics x 16 min
Stationary Bike x 25 min

Average HR for KB work 136
Average HR for Bike 135-140

5/18
Prep - little foam roll and movement prep
24 kg Get-up x 1+1 x 3
24 kg Strength Aerobics x 16 min
1 min rest (30+ drop in HR)
24 kg 1 arm swing x 20 sec with 40 sec off x 10
Bike 10 min

Today - 5/21
Prep - little foam roll and movement prep
32 kg Get-up x 2+2 x 2 sets
Double 24 kg Long Cycle Clean and Jerk x 5 x 10 sets
LCCJ took about 30 sec rested 1:30
Double 24 kg FS x 5 x 5 sets
rested about a 1 or more between sets

I am using a WAHOO fitness HR monitor that links to my iPhone via Bluetooth.
Interesting to watch recovery and HR peaks etc...
Today's workout was a nice collection of peaks and recoveries.
Peak of 162
average 137
Could see the accumulating fatigue yet 20-30 beat drops between sets
controlling breathing during recovery is key

16 hours of driving in two days does NOT do a body good...

On Feb. 4 I hit a good training day
Indoor Cycling Class x 1 hour
Treadmill x 20 min (1 min walk + 4 min run x 4)

Some days its just great to train for a while.

Today
Prep - foam roller, Ground Force Method
24 kg Get-up plus x 1+1

Strength aerobics session
11 min - 24 kg alternating sets of Clean + Press + Squat + Snatch Right and Left with 24 kg Bottom up sets of Clean + Press + Squat + Snatch Right and Left
10 min of 32 kg sets of Clean + Press + Squat Right and Left

Last Friday the 6th I drove 8 hours to work with Gray Cook on new Level 2 information and turned around and drove the 8 hours back the next day - This does NOT do a body good.
Took a couple of days of Foam roller and stretching to get unwound.

More pressing... and a new Position

Prep - foam roller and Ground Force Method

24 kg Get-up + x 1+1

32 kg MP ladders
2+2 > 2+2 > 3+3 x 6 ladders


Double 32 kg Renegade Row x 10 x 5 sets (between ladders)

32 kg One arm swing x 5+5 x 8 sets in 5 minutes

Stretch

I have been promoted to Chief SFG Instructor and will be working with Strong First on advancing the curriculum and standards for the SFG.

Very excited to begin this now role.

Keeping it Simple

A busy couple of days with no training but got one in today

Prep - Foam roller and Ground Force Method

Strength Aerobics session
24 kg x 21 minutes
Clean + press + squat + snatch x right and left

For the first half of the training I alternated in sets of the same exercises but Bottoms Up with both hands - great way to increase the "strength" work without going heavier etc....

Quick training yesterday...

prep - Foam roller, Ground Force Method

24 kg Get-up x 1+1 x 5

Treadmill
1 min walk + 4 min run (7.0 speed) x 3
2 min cool down walk

More on the Foam roller -
I had a couple of other questions from the foam roller forum post.
If not SMR then what the other benefits
What do you do when you find a tender spot?
If a desk jockey then is there anything additional to do etc...

other benefits -
it is a highly proprioceptive (lots of information to the brain),
it is “self massage” – so good for tissue quality etc…,
tender spots (this ties in with tissue quality) – these “hot spots” may be restrictions influencing movement etc…

When you find a tender spot – 10 or so 1″ rolls over the area or 10-15 seconds of staying on the spot
you don’t have to “get rid of” the tender spot but you may want to revisit the spot after the rest of your rolling to see what has changed

As a desk jockey you may be spending 5-10 minutes on the roller – so just a bit more time and attention to the hot spots before your movement prep

Sunday training and...

Foam rolling post from my Applied Strength, LLC facebook page:
I'll try to keep this brief and on point...

Foam rolling is a valuable tool
it is not "self myofascial release" but it is highly proprioceptive
(See Myers etc...)
it is not a great "trigger point" tool - it is too "blunt" of a tool but it will find tender spots and areas that need attention (talk to any myofascial therapist or clinician that treats trigger points)
it is not a "pain tolerance" experiment - if you push hard enough or use cement rolls everything will hurt and that is not the point and could be counterproductive - control your pressure so only the tender spots show up.

Foam rolling for me is a 3-5 min opportunity to "check in" with my body - see if there are any tender spots and move along to the rest of my movement prep
So do I use it almost every time I train - yes but 97.5% of the time it is a 3 min or under check in not a "self treatment"

Initially foam rolling will/can be intense on certain areas but this should decrease and go away so that the foam roller becomes a "check in" - as one of my clients told me the other day "hey that foam roller feels great now...."

A well structured training program should improve movement and have you feeling great - not beat up and sore and full of tender spots all the time. IF this is the case then you may want to re-evaluate your program IMO
You also have to factor in your lifestyle here. If you are a "desk jockey" or computer based worker you may have to overcome 8-10 hours of static sitting etc... in order to be ready to train and a foam roller may be more a part of your routine.

Foam rollers and other soft tissue tools can be an integral part of your routine and can be very effective. This is all individual based - some will need more (due to previous injury, peaking for a competition goal, etc.....) and some will need very little. Adjust to your needs but keep it in it's place as a "check in" and part of your movement prep etc....

Training:
Prep - foam roller and Ground Force Method
24 kg Get-up x 1+1 (arm bar + crooked arm bar + bridge at elbow and hand)

Double 32 kg Front squat x 5
superset with
Double 32 kg SLDL x 3+3
x 5 supersets

24 kg Snatch x 5+5 x 6 sets in 5 min

Bike for a few minutes to just flush the legs a bit

Continuing the training...

Wednesday was another Indoor Cycling class for an hour - fun stuff.

Today

prep - foam roller and Ground Force Movement

24 kg Get-up x 1+1 (plus armbar, crooked arm bar, bridge at elbow and hand)
32 kg Get-up x 1+1

32 kg MP Ladders
1+1 > 2+2 > 3+3 x 6 ladders
in between ladders
2/24 kg Renegade Row x 10 x 6 sets

32 kg one arm swings x 5+5 x 6 sets
in just under 5 min

Bike - 20 min (132-136 heart rate) nice and easy

Couple of recent training days...

I was at the FMS speaker school in Chatham VA weekend before last and what an experience!
Over the years I've taught many workshops (150+) but have very rarely or ever been critiqued or taught "how" to present.
Getting a pair of Critical eyes on you to let you know what you are doing well and what you need to improve upon and what you need to STOP doing is essential and Greg Rose does a great job of this.

Upon returning from the speaker school I wanted to get a workout in...
So:
Prep - Foam roller and Ground Force Method
24 kg Get-up x 1+1 + 20 alternating swings
32 kg Get-up x 1+1 + 20 alternating swings
36 kg Get-up x 1+1 + 20 alternating swings

32 kg Strength aerobics x 11 minutes
clean + press + squat + snatch x right arm and then left arm

Now what I had imagined my workout being going into the session was bit more "grand" but my body said No.  And I listened.

Monday (yesterday)
I hit a One hour Indoor Cycling class.
Lots of fun and a challenging workout.

Today
Prep - Foam roller and Ground Force Method
Treadmill x 22 min
4 x (1 min walk + 4 min run at various speeds)
+ 2 min cool down walk

superset of:
36 kg MP x 2+2
24 kg Chins x 3
x 3 supersets


Lots of work and opportunities swirling around - gotta get my head on right and determine my path

Quick training today

Prep - foam roller and Ground Force Method work

Treadmill - x 18 min
1 min walk + 4 min jog/run x 3
3 min walk cool down

36 kg MP x 2+2 x 3 sets
24 kg Chins x 3 x 3 sets

Just enough

So this is just silly...

It's been since August since I posted last?

Well - here we go in 2015...

Getting familiar with "cardio" again and other training

I am getting "up to speed" as it were with indoor cycling so i can sub classes when needed at the club where I work.  And this has afforded me the opportunity to get back into doing the dreaded
CARDIO.....

Funny thing is I really like "it".  Cycling and jogging a bit (as my joints adapt) is feeling great.
The indoor cycling training is through Cyclingfusion.com and their Heart Zone Training.
This has really good information and has filled in some blanks between conversations with Pavel and reading The Cardio Code by Kenneth Jay.

I have also been hitting the Strength Aerobics type of work with the KBs.
http://www.strongfirst.com/strength-aerobics/

for example - Yesterday
1-7-2015

prep - Foam roller, Ground Force Method work

24 kg Get-up x 1+1 plus 20 alternating swings
28 kg Get-up x 1+1 plus 20 alternating swings
32 kg Get-up x 1+1 plus 20 alternating swings
36 kg Get-up x 1+1 plus 20 alternating swings
brief rest
Strength Aerobics with 32 kg Kb
32 kg Clean + Press + FS + Snatch x right then left x 16 min
rest as needed

Great training session

I am posting research and other information on my Applied Strength, LLC page on FaceBook so please head on over there and LIKE the page to keep up on what is going on...
Applied Strength LLC on Facebook 

So I will be updating this page with Training posts and other information but using the Facebook page for getting research etc.... out there.

Thanks for checking in...

Vacation, getting my cross crawl back and KBs...

So the training was rolling along there pretty good and I was enjoying the bending and squatting
BUT
My wrists/hands got a bit bruised up and sore when I started going after the Grade 8 bolts and I lost my cross crawl/hard roll and some movement freedom.

I think this is in part due to squeezing training in instead of making time for a more complete session and just being a bit "greedy" with the progress.

So I took a weeks vacation with my wife and didn't train and the week before and after vacation were quite crazy so I didn't get anything of note in there.

Yesterday I decided to move a bit and found my cross crawl/hard roll had returned.  This is an important movement for me since it "ties in" my mesh core and my hip mobility. When I lose this it usually means I am getting "stiff" and losing a bit of hip mobility and motor control.  So the big lesson - don't lose it.

Yesterday

prep - Ground based work + cross crawl and hard roll
24 kg Snatch
15 sets of 5+5 (reps at the top of each minute density style)
30 min on exercise bike - Hill program

Today

prep - ground based work + cross crawl and hard roll
Double 24 kg Jerk
10 min x 5 jerks
5 min x 3 jerks
Density style
Mow yard etc....

Continuing on...

7-27-2014
LifeFitness cycle x 60 min
random level 8-10
5 min cool down

Today:

Prep - Foam roller, Brettzel, ASLR

24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
24 kg Goblet squat x 1, 24 kg Alt swing x 10

28 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
32 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
36 kg Get-up x 1+1, goblet squat x 1, alt swing x 10

Squat
135 x 5
225 x 5
315 x 2 x 5 sets

Bending
yellow x 1, Blue x 1, Grade 5 x 1, Grade 8 x 2, Blue x 1
yellow x 1

going to be working in some bike and some swing sessions
feeling better but still recovering from overreaching

Always learning...
Or
Step down before you fall down...


So I had a great week of training last week - improvements in squatting and bending but I knew by Friday that I was pushing a bit into my recovery ability.
On Monday I decided to squeeze in a workout...

Note to self:  If it has to be forced it might be best not to do it.

7/21/2014
Prep - ASLR and Brettzel
24 kg Get-up x 1+1 (+ armbar and crooked arm bar and bridge at the elbow and hand)
24 kg Goblet Sq x 1
24 kg Alt swing x 10

Squat -
135 x 5
225 x 5
315 x 2 x 5 sets

Bending -
60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 1 and a partial
60d x 1

I knew after the first Grade 8 bolt that I had not fully recovered from bending on Thursday and I couldn't finish the second G8.
Squatting didn't feel bad but I "felt" 315 more than usual.

So the big lessons:
If it has to be forced it might not be a good time to do it.
Step down before you fall down - always have to walk the line between maintaining a training momentum and over-reaching.

More Bending and Squatting...

Prep - foam roller, ASLR (active leg lower), Brettzel

24 kg Get-up x 1+1 (+arm bar, crooked arm bar + bridge at elbow and hand)
24 kg Goblet squat x 1
24 kg Alt swing x 10

28 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
32 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
36 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10

Squat
135 x 5
245 x 5 x 5 sets

Bending and Coc #2.5 between sets of squats

Coc 2.5 x 5 attempts (may have been 6)

60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 3
Grade 5 bolt x 1
60d x 3

Squats - nice and easy working on driving my traps into the bar to initiate the way up
Bending - Grade 8s were a nice step up/challenge from the G5 bolts
Third G8 was a battle
Coc 2.5 is getting closer with right hand (around a 1/16th" )

Squats and Grip = Chocolate and Peanut butter??

combo workout

Prep - foam roller
24 kg Get-up x 1+1 (arm bar + crooked arm bar + bridge at elbow and hand)

Squat
135 x 5
225 x 5
315 x 4 x 5 sets
225 x 5

Nail bending & gripper work - between sets of squats
Coc #2.5 x 8 attempts
60d x 2
Grade 5 bolt x 5
60d x 3

RPE on the Grade 5 bolts is down 2-3 pegs of effort and getting the crush much stronger
315 is feeling good

Love to Hate Easy Days

Easysquat day

prep - foam roller, ASLR, T-spine
24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
Goblet Squat x 3
Alt swing x 10

225 x 5 x 5 sets

stretch

Bending...

Training today:

Prep - not much - CoC #2 x 3+3

Bending -
60d x 5
Grade 5 x 5
60d x 5

between the first 10 bends - CoC #2 x 1+1, Jump Rope x 30 sec
Last 5 bends (60d) were with minimal rest (as long as it took me to unwrap the bent nail and wrap the new one)

Bending is progressing - felt stronger on the Grade 5 bolts double overhand but double under is still on the 60d
Hands are toughening back up to handle the pressure of bending
Gotta get my hands on some Grade 8s

Light squats tomorrow

Who knew blogging would be so hard??

Seems this is the first thing to slide when I get busy but I'll have to work on that.

couple of good questions from the last blog post I want to answer here:

sherlock asked about over-speed swings and snatches and if they can be used with armor building or strength work
Over-speed swings and snatches involve an accelerated eccentric where you actively "pull" the arms back to the ribs instead of letting gravity do the work for you.
Using this technique I can produce over 3.5 x bodyweight eccentric load at the bottom of a KB swing with a 24 kg KB - not a bad ROI (return on investment).
Over-speed eccentrics are like a spice where a little enhances the flavor of a dish but too much kills the dish.  So I like over-speed eccentrics best with a light weight for snatches or a moderate weight for swings.  Use this technique for skill practice or on the first couple of sets of a workout to "set the stage" for the sets to follow.
Combining it with armor building - use during light snatches at the finish of your armor building work.
Combining it with Strength work - again use it on the first couple of sets of swings or finish your movement prep with a set of over-speed swings to "prime the system".

Mark A. Rice asked about interpreting the workout listed on the last blog.
The last blog was a Grease the Groove style day where I had 5 circuits spread throughout a day.
Goblet squat, get-up, one-arm one leg push-up, pistol, chins and swings in an easy rep scheme.  This is a great way to accumulate volume without building fatigue.
Please ping me here again if this doesn't answer your question Mark.

Training 

I am back to my two most obsessional activities - bending nails and squatting.
Trying to squat 2 x a week and bend 2 x a week
Squats are low bar more PL style - feeling good

June 29th I had a good bending session
17 total bends - 12 60d nails and 5 Grade 5 bolts with some #2 CoC closes between bends

June 28 -
Prep - foam roller, stretch

Squat
315 x 3 x 5 sets

June 30
Prep - foam roller
Get-ups
24 kg x 1+1
28 kg x 1+1
32 kg x 1+1
36 kg x 1+1

Squats
225 x 6 reps x 6 sets

July 3
prep - foam roller
Get-up 24 kg 1+1 (+ arm bar, crooked arm bar)
Get-up 36 kg x 1+1

Squat
135 x 5
225 x 5
275 x 2 x 6 sets

July 5
Bending
12 total bends - 7 60d nails and 5 Grade 5 bolts
with #2.5 CoC attempts between bends

July 7
Prep - foam roller

Get-up
24 kg x 1+1 (+arm bar and crooked arm bar) + 1 goblet squat + 10 alt swings
28 kg x 1+1 + 1 goblet squat + 10 alt swings
32 kg x 1+1 + 1 goblet squat + 10 alt swings
36 kg x 1+1 + 1 goblet squat + 10 alt swings

Squat
135 x 5, 225 x 5, 275 x 5
315 x 2
325 x 2
335 x 2
345 x 2
315 x 2

Still GTGing....

Still greasing the groove on Get-ups and other exercises as time allows

Today

GTG on
36 kg Goblet Squat x 4
36 kg Get-up x 1+1
36 kg One arm swing x 5+5
1 arm 1 leg PU x 1+1
Pistol + 12 kg x 1+1
Chins x 3
X 5 "circuits" during the day

GTG - when time is not on your side...

Grease the Groove is basically frequent but not to failure sets through a day or period of time and is an excellent solution for those that can only grab exercise "snacks" during the day.

Last week training was thin but yesterday and today:

4/4

GTG -
36 kg Get-up x 1+1
36 kg One arm swing x 5+5
x 5 sets through the day

Today
GTG
36 kg Get-up x 2+2
36 kg One arm swing x 5+5
x should be 5 + sets by end of day

Skill of Strength in Mass

While traveling to teach an FMS combo course in Saco, ME at Orthopeadic Associates I had to chance to hit Mike Perry's gym - Skill of Strength on Thursday 3/27 for a training session.

Mike also assisted me at the workshop along with Jeff Falkowski and Peter Clark - Huge thank you to those guys for helping out and making it a great weekend.

At Skill of Strength

Prep - foam roller and movement prep

Get-up weight ladder
32 kg x 1+1
40 kg x 1+1
48 kg x 1+1
x 2 ladders

Deadlift
405 x 1 x 3 sets
315 x 2

Sled work

I had never pushed sleds before and it was enlightening!

DL felt good and get-ups were solid

Recent training and new recordings for MovementLectures.com

So a week went by 3/16 - 3/21 with no formal training - getting up at 4 am etc... puts training low on the list by the end of the day

3/22
prep - foam roller and movement prep

20 kg Get-up work
5+5 with 5 swings at the top of each rep
4+4 with 3 Front Squats at the top of each rep
3+3 with a Windmill at the top of each rep
2+2 with a Press at each step on the way up of each rep
1+1 with an Arm bar and bridges

stationary bike x 25 min

3/23
prep - foam roller and movement prep

alternating sets of:
32 kg Get-up x 2+2
32 kg Alternating swings x 20
X 5 sets of each

Bike - 20 min

3/24
Bike 20 min
32 kg Get-up 1+1 x 5 sets
5 swings at the top of each rep

stretch


Recorded a new talk for MovementLectures.com on Indian Clubs: A historical perspective
will record again tomorrow for Common Mistakes in running/using the FMS

any other suggestions?

Training 

Wed. 3/12

Prep - foam roller, primal move

Stationary Bike - 30 min

20 kg Get-up x 5+5

Thursday and Friday - off

Today - 

Prep - very quick foam roller and "stretch"

GTG 36 kg work - each hour

36 kg Get-up x 1+1

36 kg Swings x 10 (some two arm, most single arm 5+5)

X ?? should be 10 sets by end of day

And it was 10 sets BTW 

Training

Prep - foam roller, primal move

24 kg Get-up - (arm bar + 2 get-ups) x 2 sets

Circuit:
36 kg MP x 1+1
RFESS 36 kg x 3+3
24 kg Pull-up x 2
36 kg SLDL x 3+3
X 5 circuits
last two sets of Pull-ups were chin ups

Precor AMT - interval x 20 min (25 min total)

Not bad...

Time flies...

So it's been 3+ months since I posted anything and my Mom didn't even call!
I can only assume my absence from the "blogsphere" was unnoticed.

Why has it been 3 months?  Busy - very busy
In late October I took a full time position on the Management of the club that I train people out of in Pittsburgh.  And I maintained my personal training schedule so I ended up putting 70+ hours in a week + my on-line clients etc....
As a result my blogging, my own training, my eating etc... took a distant 10th place to everything else.

Time to right the ship and get back on track

Recent training:

PRI based breathing work - daily

3/8
prep - Foam roller, Primal Move
20 kg Get-up
5+5 - with 5 swings at the top of each rep
4+4 - with 3 Front squats at the top of each rep
3+3 - with 2 Windmills at the top of each rep
2+2 - with a press at each step on the way up
1+1 - with an armbar and bridge at elbow and hand

Stationary Bike on "cardio" setting x 25 min (+5 min cool down)

3/9
prep - foam roller and primal move
alternating sets of
32 kg Get-up x 1+1
32 kg One arm swings x 5+5
X 5 sets of each

Stationary Bike on "cardio" setting x 20 min (+5 min cool down)

3/10
prep - foam roller and primal move
Get-up weight ladder
24 kg x 1+1
36 kg x 1+1
28 kg x 1+1
32 kg x 1+1
36 kg x 1+1

Snatch ladder
24 kg x 5+5
36 kg x 5+5
28 kg x 5+5
32 kg x 5+5
36 kg x 5+5

Precor AMT (adaptive motion trainer)
20 min on "interval" setting (+5 min cool down)
avg. HR around 160

Dietary work - too much sugar!
The single hardest thing for me to avoid in my diet is sugar.
But it needs to be kept in check so this will be my main dietary focus for now.

That's it for now

if you have any specific questions etc... please leave them here or on facebook

S&S Jerks

prep - Foam roller, Primal Move
24 kg Goblet squat x 5
24 kg Halo x 6

Double 24 kg Jerks x 10 x 5 sets

24 kg Alternating Swings x 10 x 5 sets

24 kg Get-up x 1+1 x 2 sets
arm bar + GU
GU with bridge at elbow

Stretch

With Level 2 SFG coming up in January I need to get a bit of double KB work in but wanted to stick to the S&S programming and "minimal effective dose" etc.... so jerks and swings

S&S day 2

prep - primal move, 32 kg Goblet squat x 5, 32 kg halo x 6

32 kg One arm swings alternating sets of left x 10 and right x 10 x 10 sets total (5 left 5 right)

32 kg Get-up x 1+1 x 4 sets

stretch

Surprises from the first couple of days
Soreness - hands, forearms and abs - some lower body
Snappy - 32 kg bell is moving very well

Simple and Sinister workout....

With a press emphasis

Prep - foam roller, primal move
32 kg goblet squat x 5
Bridge x 6
32 kg halo x 6

32 kg one arm swings x 5+5 x 10 sets

32 kg bottom up press x
1+1
1+ 1 (regular press on left)
1+1 (regular press on left)
1+1
1+1

32 kg Get-up x 1+1 x 5 sets
(Press at half kneeling on the way down)

90/90 stretch