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....