Happy Thanksgiving!

Hope everyone is having a great Thanksgiving with Family and Friends

Couple of days of training

11/18

Prep - foam roller, primal move
24 kg Get-up 1+1 (arm bar + bridge at elbow and hand)
24 kg Get-up 1+1 (Press at each step on the way up)
32 kg Goblet Squat x 5
32 kg SLDL x 5+5
HSPU x 3
Pistol x 1+1
32 kg Snatch 3+3 x 10 sets Density Training style
Stretch


11/20
Battling Ropes - Tsunami waves with 2" x 30' rope
15 seconds on - 15 seconds off x 30 sets
16 kg Get-up x 1+1 - arm bar + bridges at elbow and hand and windmill at top
Stretch


11/22
Prep - foam roller
32 kg Goblet squat x 5
24 kg Snatch x 5+5 x 15 sets Density Training style
stretch

Now on to the Thanksgiving Feast!

Quick training today:

Prep - Foam Roller and Primal Move work (including FMS style rolling etc...)

24 kg goblet squat x 6 (3 prying, 3 curl)
24 kg SLD x 5+5 (with arch set in between each rep)
HSPU on Yoga block x 2, 2
Pistols x 2+2, 2+2

24 kg Snatches 6+6 density style x 10 sets

Stretch

pistols feel very good and adding 3" or so of range to the HSPU makes things fun

Recovery and Training

Been in "recovery" mode since the Philly FMS combo course
118 for Friday's Level One and 88 for the day and half Level 2
Takes a lot our out of me but it is great

The last few days have been stretching, moving, rolling etc... with some handstands and bodyweight work

Today:
Prep - Primal Move with rolling work
24 kg Goblet Squat x 6 (3 prying and 3 curl)
24 kg SLDL x 5+5 (with arch set between reps)
Pistol x 1+1 (felt great)
32 kg Get-up 1+1 with bridges, 1+1 low sweep

24 kg Snatches density training
5+5 x 10 sets

Floor Bridge x 5

Stretch

Only thing better than Swings and Snatches

Bacon  - just kidding

Prep - Foam Roller, primal move, rolling
24 kg Get-up with bridges at elbow and hand x 1+1
24 kg Get-up with press at each step on the way up x 1+1
24 kg Goblet Squat x 6 (3 prying + 3 curl)
24 kg SLDL x 5+5

Circuit
Chins +45# x 5
1 arm 1 leg push-up x 2+2
Racked 16 kg Pistol x Right rack x 1+1, Left rack x 1+1
2 circuits

alternating sets of
Double 24 kg Swings x 10
24 kg Snatches x 5+5
x 20 sets Density Style (reps at top of minute)

Stretch

Fun stuff

Halloween Snatches

Ok - Oct. 31st was Halloween but our community rescheduled for tonight due to the Hurricane

Prep - Foam Roller, Primal Move, Rolling

24 kg Goblet Squat x 5
24 kg SLDL x 5+5

24 kg Snatches 3+3 x 20 sets Density Style using a 50 second time frame

Stretch

Halloween costume pic later....

Swings and Get-ups 

Prep - Foam roller, rolling, Primal move

superset of:

Get-up x 1+1 (various styles)

with

32 kg 2 arm swings x 20

completed 5 supersets 

(calf raises while resting between supersets)

Stretch

Get-up styles: Armbar + bridge at elbow and at hand, Armbar + press at each step on the way up, Press at each step on the way up, Armbar + bridge at elbow and at hand, low sweep get-up

Calf raises are in to bring up my foot and lower leg strength

Good session today with my Chiro - full SFMA eval revealing some restriction in rotation at my hips but overall good movement

Keep Swinging

Just snatching (and other stuff)

With the hurricane coming through PA I actually had a couple of cancellations this morning and a chance for an early workout

Prep - Foam Roller, Primal Move eval warm up, rolling
24 kg Windmill x 3+3
24 kg Snatches Density Style
4+4 x 15 sets

Stretching

Feeling good

Snatches - nice and easy...

Quick workout today:

prep - Foam Roller, Primal Move "assessment/warm-up", rolling

24 kg Density style snatches
3+3 at the top of each minute for 16 min (one set of 5+5 to make an even 100)
2 leg Calf raises off a step after the snatches each minute
24 kg Goblet squat - prying x 1
Pistol 1+1
Bridge x 3
Stretch

Missing but In Action...

I know I've been missing a lot of posts recently but there are only so many hours in a day so here I am back again...

In addition to being very busy with travel and work and home I had a bit of a flair up with my back that I have under control now and have been able to get back to my training.
Handstands were a constant but a lot of other things were off the table until recently.


10/15 training
Prep - Foam roller, ASLR, Brettzel, rolling

24 kg Arm Bar into Get-up with Windmill at the top x 1+1 x 2 sets
24 kg SLDL x 5+5

circuit:
16 kg KB on foot Parallel grip pull-up x 3, 3, 4
1 arm 1 Leg Push-up x 1+1 x 3 sets
Pistol with 16 kg kb x 2+2 x 2 sets, bodyweight for third set

Trap bar DL 225 x 5, 5

24 kg Swings x 15 seconds on/15 seconds off x 20 sets

stretch

10/16 training

Prep - Foam roller, Brettzel, ASLR, rolling

24 kg Arm bar into Get-up with Windmill at top x 1+1
24 kg Get-up x 3+3

circuit
Hanging leg raise x 3
Double 24 kg FS x 5
Handstand push-up x 3
x 3 circuits

Feet elevated on an 8" box Bridge x 3, 3, 3

10/17 Training

Prep - 10 min on stairmaster speed interval level 10 x 10 min
Foam roller, brettzel, ASLR, rolling

24 kg arm bar into get-up with windmill at top x 1+1
24 kg SLDL x 5+5
24 kg Goblet squat x 5 (curl goblet squat x 4 + 1 prying GS)

Circuit
trap bar DL x 225
bw parallel grip pull-up x 8
1 arm push-up x 2+2
BW pistol x 2+2
3 circuits

stretch

I have never run a cycle of trap bar DL so I figured - Why not?

Off tomorrow to lead a workout at the NPE event in Orlando Saturday morning

Ropes and KBs

Haven't touched a rope workout in quite a while so I ran down to my little studio so I could hit the ropes in my backyard and since I had a KB as my "rope holder" I decided to throw some 2 arm swings in as well.
And just to finish did some 2# Club swinging.

Training
Prep work - foam roller, aslr, t-spine, hips, rolling

Battling Ropes Alternating Waves x 10 minutes continuous
32 kg 2 arm Swings x 10 at top of each minute for 10 minutes
2# Club swinging x 10 #1, 10 #2, 10 each side #3, 20 #4, 20 #5 and 10 of number 6

83 or so degrees out in the sun and felt great to get a sweat going.

Ropes felt good and I was actually surprised when the timer went off for 10 minutes
Now I am sure I didn't have the pace of a Tim Anderson or John Brookfield (I am QUITE sure of it as a matter of fact) but I was happy to keep the ropes going for 10 minutes after not touching them for a few months.
Swings felt pretty good and Clubs felt good as a finisher.

Getting some training in...

The Bison and footwork 5 minute drills have been happening about every other day and this feels about right - 6 days into the month

Today:
Prep - Foam roller (my new travel rumble roller - very nice), ASLR, T-spine, Rolling work etc...
Circuit of:
BW SLDL x 1+1
Airborne Lunge x 1+1
BW Squat x 3
Pistol x 2+2
HSPU x 5, 5, 4
Completed 3 circuits (minimal rest and a large focus on my feet and arch position)
5 min Bison
5 min Ballet Heel Raise work
Rolling and "stretch"

Focus of the lower body work was foot and arch position
used different arm positions for the Bison "circles" - overhead, low in front, chest level, behind back and chest level again - fun stuff

Add your favorite caption in the comments...

September experiment

I will actually be home all of September so it is a great time for a little experiment.

Andre Patenko gave me a Bison forearm exercises - also known as Sotsky's Exerciser
http://www.bisonstrength.com
so what I will do over the month of September is about 5 minutes per day of work on the Bison using various exercise variation found on the website (used #13 primarily today).
I have set a baseline using a COC gripper and I know where I am on bending at the moment so after a month I will re-test and see where I am in these two areas.

Also for the experiment I will be performing 5 minutes of calf work a day using a variety of movements: ballet heel raises, calf raises both on the ground and off of a step etc...

We will see where my lower body strength is at the end of the month and I have a calf measurement baseline.

In addition I will be continuing to work on handstands and other bodyweight work as well as some swings and other KB work.

Fun stuff

SOS wrap up

That's Summit of Strength for those of you who don't know...

Jeff O'Connor, Geoff Neupert, David Whitley and myself have gotten together for the past 3 years to teach this workshop and it has been one of my favorite events each year.
Getting to teach with my friends and fellow Master RKCs has been a privilege and an honor.

This year Geoff Neupert and I co-taught the first day covering bodyweight progressions from stretching/mobility work to rolling to quadruped to crawling to transitional to pistols, handstands etc.... and it would have been 1/2 of the presentation and day that it was if we had tried to do it independently.
I even found a few things that I have added as part of my training since and it is making a difference.

Jeff O'Connor took the lead the next morning and we all got schooled in the Bent Press.
There is a rumor out there that Jeff will be filming and making his bent press work available soon - I'll announce it here when (if?) that happens.
If you have had questions on the Bent Press then that will be a MUST have!

David Whitley brought things to a close with an excellent presentation on Breathing techniques for both performance and relaxation.  As a HUGE believer in efficient and correct breathing as a foundation of everything we do this was a great presentation.

While we will not do the SOS again in this format in Oklahoma there are possibilities of it being revived in another format in other locations....one never knows....

This week I am off to Philadelphia to teach an RKC recertification workshop on Friday and the CICS workshop (Certified Indian Club Specialist) workshop over the weekend.

CICS wrap up next week

Training has been bodyweight work with some KB swings for conditioning...

When in doubt do a Snatch test...

Just needed a quick training session today
so:

Prep work - Foam roller, ASLR, T-spine (brettzel 1.0, 2.0, 2.5, 3.0) rolling, stretch

24 kg RKC snatch test x 100 reps in just under 5 min.
(20 right + 20 Left + 20 Right + 20 Left + 10 Right +10 Left)

Stretch

Need to get on a consistent snatch program but being able to knock off an RKC snatch test when I want to is not bad for now...

Finally found a DL groove again...

After spending some time with Pavel at the Swedish RKC I was finally able to find my DL groove again - I think....

Training today:
Prep work - Foam Roller, ASLR, Brettzel 1.0, 2.0, 2.5, 3.0, Rolling,
24 kg Arm bar + Get-up x 1+1
24 kg Get-up with press at each step on the way up x 1+1
24 kg Windmill x 3+3

Deadlift (conventional style) 315 x 1 x 10 sets (rep at top of each minute)

Chins + 90# x 2, 2, 2
HSPU x 5, 2+1 (hands on 4" yoga blocks), 3

HLR x 3

Stretch

DL finally felt like how I used to pull circa 2007 or so... going to stay at 315 for a few weeks and build a base to grow from and get my max strength back up where it needs to be.

Swedish RKC teaching team...

From Left to Right - Tommy Blom, Peter Lakatos, Pavel, and Me

Great times with Great friends

You will see on the right hand side the link to pay for on-line training services - details below...

On-line Training services will be available in July 2011 

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 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 45 min.)

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!  “Pain” from an intense workout is a 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 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. If you  miss a scheduled Skype/phone consultation it will not be “made up” at your convenience – it will be missed – period.
6. 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.

Attention Pittsburgh and surrounding area

I am teaching an HKC on Sept 15

details here:

http://www.dragondoor.com/workshops/details/hkc263/

Video to check out:

188 snatches with a 24 kg KB by a 58 kg female GS competitor in Russia


http://www.youtube.com/watch?v=49NM129iLUI&feature=g-u-u


Impressive to say the least

The next time someone wants to complain about the RKC snatch test requirements I will point them toward this...

CK-FMS

Headed to MSP to teach CK-FMS Thursday thru Sunday

Will Blog if I can

This will be "leap forward" in the CK-FMS program - Jeff O'Connor, Gray and myself have some great info for the participants!

In the alley again....

 Backwards Bear crawl for 1/2 the alley then 5 runs up the alley (rest was the walk back down)

Stretch

 Quick and effective

 Off to the Perform Better Summit tomorrow to present on Restorative Exercise and Indian Clubs on Sunday