Gearing up for Philly!

Philly SFG Level 2 is only a week away

Prep - Foam Roller, Primal Move

24 kg Get-up x 3+3

24 kg Windmill x 5+5
last 2 reps on each side + bent press

24 kg Snatch "test"
6 min (reps at top of minute)
20 Left - 20 Right - 15 left - 15 - right - 10+10 - 5+5
So I was at 90 at 5 min and just had to finish the 5+5 for the 100 reps so just over 5 min for the "test"
I keep playing with different strategies for this.

Double 24 kg
Clean x 5
Front Squat x 5
Snatch x 5
Military Press x 5

Stretch etc....

Alternating sets...

prep - Foam roller and Primal Move

24 kg Get-up x 2+2

24 kg Windmill x 5+5 x 2 sets
last rep = bent press

Double 24 kg alternating sets of Jerks x 5 reps and Swings x 10 x 20 sets
reps at the top of each minute

stretch etc...

I talk about alternating sets of rhythmic breathing pattern drills (swings) and cyclic breathing pattern drills (jerks or push press) in Kbs from the Center - Dynami - fun stuff

Swings are great but Swings do not = Snatches

Decided to switch up my 32 kg workout today with some snatches instead of swings and was reminded that swings (while excellent) are not = to snatches...
I have been hitting between 16-20 reps of 32 kg swings per minute for 10 minutes but 10 reps of snatches per minute for 5 minutes had me dropping to 6 reps per minute for the final 5 sets.

Prep - foam roller and primal move
32 kg Windmill x 5+5 x 2 sets
final rep of each set was a Bent Press

32 kg Snatches Density style - reps at top of minute
5+5 x 5 minutes
3+3 x 5 minutes

Stretch and move

Jerks - they are everywhere...

At least they will be in Philly in a few weeks

Today
Prep - Foam roller, Primal move

24 kg Windmill x 5+5 x 2 sets
fifth rep on each set was a bent press
Practicing running the free arm down the inside of the front leg for both

Double 24 kg Jerk ladders
2 - 4 - 6  x 5 ladders

pretty free with the rest during the ladders - technique work emphasis

stretch and move

Quick...

Still burning candles at both ends and in the middle but a quick training today:

Prep - Foam Roller, Primal Move

32 kg Get-up x 3+3

32 kg 1 arm swing density style
8+8 x 10 sets

stretch and move

It's been a busy week...

Life conspired to make this past week pretty crazy!
More plumbing issues at the house
Loads of clients and work
etc.... etc....
So I missed a couple of workouts but got some good work in on bridging and handstands and primal move.

But back on it today:

Prep - foam roller and Primal move

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

32 kg Swings - reps at top of minute
7+7 + 6 two arm swings x 5 sets
7+7 x 5 sets

Stretch and Fast and Loose drills

Adjusting as I go...

Been very busy and missed a couple of training days but lack of sleep etc... means adjust to the situation

Today

Prep - Foam roller, Primal Move

32 kg Get-up x 1+1 x 5 sets
(windmill to elbow in half kneeling on the way down of each GU)

32 kg Swings at top of each minute for 10 minutes
6+6 + 8 two arm x 5 sets
6+6 x 5 sets
160 reps total

Indian Clubs

Stretch

SFG Level 2 prep continues...

8/16/2013

Prep - Foam roller, Primal Move

Single KB circuits - 32 kg

Windmill x 2+2
Swing x 5+5
Bent Press x 1+1
Clean and Front Squat x 5+5
Windmill x 2+2
Bent Press x 1+1
Snatch x 5+5
Windmill x 2+2
Bent Press x 1+1

Swing x 15 2 arm
Clean and Press x 5+5
Swing x 5+5
Clean and Front Squat x 5+5
Swing x 20 alternating
Get-up x 1+1
Swing x 15 two arm
Snatch x 5+5
Swing x 5+5

Repeat Windmill circuit

Rest 15-30 seconds between exercises
rest 2-3 minutes between circuits


8/17/2013

Prep - Foam Roller, Primal Move

SFG prep double KB circuits with Double 24 kg KBs

See the article here for details:
http://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/

Switch to SFG Prep program for Level 2

Finished 4 weeks of KB Muscle - great program but it is time to get specific for teaching the SFG Level 2 in Philly later in September so I am taking my SFG Prep program for Level 1 and making some modifications for Level 2 (article to follow once I get things worked out).

Tuesday 8/13

Prep - Foam Roller and Primal Move

32 kg Get-up x 2+2 x 2 sets
superset with
32 kg SLDL x 5+5 x 2 sets

32 kg Swings x 10 min
first 5 min = 32 kg one arm swing 5+5 + 10 two arm swings at the top of each minute
Last 5 min = 32 kg one arm swing x 5+5 + 5 two arm swings at the top of each minute

stretch and fast and loose drills


Wednesday 8/14

Prep - Foam roller and Primal Move

Get-up x 24 kg x 3+3

16 kg Snatches x 15 min
first 9 min continuous - switching hands at 25 reps for most of the sets
rest 1 min
last 5 min continuous (except for a 30 sec break) switching hands at 15 or 10 reps


Have to say that the Chains from KB Muscle left me better prepared than expected for swings and snatches

Keeping the KB Muscle rolling....

8/8/2013

KB Muscle Week 4 Light Day
Prep Foam roller and Primal Move
Light Day - reps of 5 x 5 sets
90 seconds rest between sets
Indian Clubs 1# x 10 each movement

8/10/2013

KB Muscle Heavy Day
Prep - primal move and thoracic bridges
Heavy Day - reps of 4 x 5 sets
2 min rest between sets
(extra rest between sets 3>4 and 4>5

Forth week of KB Muscle begins...

Prep - very little - thoracic bridges and a little primal move

Double 24 kg KB Muscle Medium day
Reps of 3 x 9 sets
90 seconds rest between sets

Will likely wrap 6 weeks of KB muscle and transition to a version of my SFG prep routine modified for level 2

Heavy Days are tough - yes again...

Prep - Foam roller and Primal Move

KB Muscle Heavy Day
Double 24 kg
Reps of 4 x 6 sets
+ one set of reps of 3

Took extra rest between some of the sets

Keeping the KB Muscle rolling...

7/29

KB Muscle Medium day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

extra rest between the last couple of sets

Ab wheel x 3 x 3


7/31

KB Muscle Light day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

Ab wheel - 3 x 3

Heavy Days are tough...

Kb Muscle Heavy day
Double 24 kg
reps of 4 for 5 sets
Prep was Foam roller and Primal move
had to increase the rest between sets for the last couple of sets
Tough day

Training update:

Movement prep is a combination of Foam Roller, Primal Move and Lots of t-spine work

7/13 - Medium day KB Muscle
Double 24 kg KBs
"reps of 3" instead of 5 but increase to 7 sets to "match volume"
Prep:
24 kg Goblet Squat x 5
Double 24 kg Windmill x 5+5

7/15 - KB Muscle Light Day
"reps of 5" with Double 20's (at FMS Summit)
x 6 sets

7/17 - KB Muscle Heavy Day
Double 24 kg KBs
"reps of 3" and increase to 6 sets

7/19 - KB Muscle Medium Day
Double 24 kg KBs
"reps of 4" (instead of 5)
increase to 6 sets (+5 double cleans)

7/25 - KB Muscle Light Day
Double 24 kg KBs
"reps" of 4 (instead of 5)
increase to 6 sets (+ One sequence of reps of 3)
Parallet Tuck holds x 4

I know I know....

It's been a while since I posted anything but a flooded basement, travel to Seattle and work have kept me quite busy...

But you know what they say about excuses!

Training has been a bit hit or miss due to the various "things" going on but overall doing ok

I am heading to the FMS Summit at Duke University/Durham NC this week taking the SFMA level 1 and teaching a KB course on Wednesday night - really looking forward to teaching KBs to the FMS community!

Training today:

Prep
24 kg Goblet Squat x 5
Double 24 kg Windmill x 5+5

KB Muscle modified Complex:  With double 24 kg KB

Double High Pull x 3
Double Snatch x 3
Double Military Press x 3
Double Front Squat x 3
X 7 complexes (2 min rest between complexes)

Finish with Primal Move work

I am teaching the SFG Level 2 workshop in September and the KB Muscle Program fits perfectly in getting ready for the double KB work I will be teaching there.

Modifying the program is just to equal the total volume but lower the reps per set for form etc....

I have said many times that Geoff writes some of the best programs and you should check out his stuff for sure.

"The best program is the one you are not doing" Dan John 

So I'm switching gears and doing things I haven't done or don't work on often

Today

Prep - Foam roller, T-spine, ASLR, Cross Crawls

24 kg Get-up x 3+3

Trap Bar DL x 225 x 15, 15, 15
superset with
Bench x 205 x 8, 7, 5

Barbell Hip Thrust 135 x 10, 10, 10
superset with
Pull-ups (neutral grip) BW x 8, 6, 6

Single leg Calf raise +35# x 10+10, 10+10, 10+10
superset with
Full Contact Twist + 25# x 5+5, 5+5, 5+5

Stretch

Interesting stuff
I'm taking my reps higher for now since It's been about a decade since I worked in higher rep ranges
Trap Bar DL felt good
Barbell Hip thrust was interesting - not sure if I'll walk funny tomorrow or not
Calf raises revealed a difference in strength Left weaker than right
Pull-ups were sad but I think after the first superset I was a little tired

40 minutes of fun this morning

40 min of fun

Prep - quick foam roll, ASLR and Cross crawls + hard rolls

Density training style workout
Reps at top of each minute for 40 min
First 20 minutes were alternating sets of:
double 24 kg MP x 5
alternated with
double 24 kg FS x 3
X 20 sets
continued with:
20 sets of 32 kg 2 arm swing x 10

Keeping it simple...

one of Geoff Neupert's swing workouts was featured in the Strong First blog:
Link HERE

So today was simple
Prep - a few cross crawls and ASLR drills
28 kg two arm swings
8 reps at the top of each minute for 20 min

Mow grass for 2 hours

stretch + a few cross crawls

the swings were too easy but that is the idea (read the program and you'll see why)

Also study the blog post on programming - great stuff there

hey 2 days of blogging.... could be a trend??

BTW - I still have about 4 on-line training spots left...

Lots going on...

Here is a link to a podcast interview I did with Scott Iardella:

http://rdellatraining.com/rt-podcast-episode-028-prevent-injuries-understand-movement-and-get-stronger-with-brett-jones

Good interview with some good questions

Training is good -

For example - today was:

Prep - Foam roller and Primal Move + lots of cross crawls and hard rolls

24 kg Get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 Leg Push-up x 1+1
Pistol x 1+1
(these felt really solid - both push-ups and pistol)

Deadlift x 405 x 8 singles with about a minute+ rest between reps

Density pressing and squatting
Double 24 kg KBs MP x 5 reps x 5 min/sets on the minute then drop to 3 reps at the top of each minute for 5 min/sets
at the top of the next minute I switched to Front squats
so - Double 24 kg Front squat x 3 reps x 10 sets (at the top of each minute)

Stretch etc....

The 1arm1leg push-up and pistol are my "indicators" for the training day - if they are solid I know I can "hit it" a bit but if those are lacking I have an easier day of training.

Lots of FMS projects and "stuff" going on - hence the lack of blogging