Training today and on the road again...

Prep work - Z

Get-ups 20 kg x 5 singles R+L - arm bar start 

ASLR and Brettzel

Windmill 20 kg x 5+5, 5+5

Single Leg Deadlift 20 kg x 5+5, 5+5

Snatches 20 kg - (partner ladder - I rest during workout partners work)

20+20, 15+15, 10+10, 5+5

One Arm Swings - (partner ladder)

20+20, 15+15, 10+10, 5+5

Pretty good workout - getting back into the Windmills and SLDL feels good.

The "longer" sets of the continuous snatches are different than the VO2 Max work - good to balance the two.

On the Road again...

Off to Minneapolis in the morning to teach an FMS workshop over the weekend.

Should be fun!

Training today - 

You take what the day will give you...

Prep work - Z

20 kg Get-ups 3+3 - arm bar start

20 kg SLDL x 5+5, 5+5

20 kg VO2 Max x 8 reps per 15 seconds x 20 sets

Stretch -Hip flexor and Brettzel

Today I just needed an easy day I guess - planned for more but didn't have it so I cut it and had a good day anyway.

DVD Editing, Training and stuff...

I have been running through the 12 DVDs of the CK-FMS workshop from August to prepare the product for release.  First off I am learning a great deal from reviewing the workshop - it is amazing how much information was provided during the weekend. I believe David Whitley described it as "trying to drink from a fire hose" and the DVDs will allow you to adjust the faucet.

Second - sitting and watching HOURS of DVDs is not a health plan!!

Training 11/17...

Prep work - Z, Brettzel, ASLR, various Rolling patterns

32 kg Get-up 1+1 with pause at each step with 3 neck rotations + 3 arm rotations

32 kg Get-ups x 5 singles each side - 

performed as: Arm bar + High bridge + 1/2 kneeling press x 1 

24 kg Get-ups x 3+3, 2+2

Stretch - ASLR and Hip Flex stretch

All get-ups performed with pauses at each step looking for alignment and precision.

The rolling pattern work can be seen on the Secrets of Primitive Patterns with Gray Cook and Lee Burton - awesome information!

I am still learning more and more about myself through the Get-up - such as some "issues" in the position shown above (related to my ASLR).

Therapeutic Training today...

Prep work: Z, ASLR, Brettzel

20kg Get-ups - 1+1 (Pause at each step and perform 3 neck rotations and 3 shoulder rotations)

20kg Get-ups - 5 singles R+L 

10 Supersets of:

6 Goblet Squats

8-10 Hip Flexor Stretches

20 Alternating Swings

Total of:

60 squats (some of them Pistol practice - down on 2 up on one)

Lots of hip flexor stretches

200 swings

Credit to Dan John for this Goblet Squat inspired workout.

Rest Day...

Some days you just need to rest, so today will be Z and recuperation only.

When was the last time you had an R&R day?

Cudos and Recognition to Adam Glass...

I remember when Adam started asking for advice on bending and gripping and since then I have been thrilled to watch him eclipse my gripping and bending. Simple, Dedicated persuit of goals - no magic no funny stuff - hard work and dedication. Congrats and I look forward to your coming success!

VO2 Max Training...

Prep work: Z, Brettzel, ASLR

16kg- 10 Swing+ Get-downs x 1+1 x 5 sets

VO2 Max 20 kg - 8 reps per 15 sec. x 40 sets

Stretch

Adding in a hundred swings before made the VO2Max work "hit home" sooner than normal but then again I was going at 8 reps with the 20 kg.

Fun stuff.

Get-ups = Blackjack...in training anyway...

Prep work - Z, Brettzel, ASLR

20 kg Get-ups:
Arm bar start x 4+4
Bottoms-up x 4 singles R+L
1/2 Kneeling press (x2) x 4+4
10 swing Get-downs = 1+1 x 5
High Bridge + OHsq negative x 4 singles R+L

Pistol practice (8kg couterbalance) x 2+2, 2+2
{down on 2 - up on one}

10 swing Get-downs = 10 swings Right (turn the 10th into a snatch) down into a get-up repeat on Left - break - rinse and repeat 5 times.

Total Get-ups = 21 on both sides (hence the blackjack reference)
Swings x 100 (50 each side)

Get-ups...

Prep work - Z

32kg Get-ups - Various styles
10 singles L and R
3+3
2+2

Pistol practice - {down on 2 - up on 1} x 2+2, 2+2

Stretch

Get-up styles:
Arm bar start
Half Kneeling press x 2
Snatch (x5) get-down - switch hands - Snatch (x5) get-down
Overhead squat negative
Bottoms up x 1 R - 0 Left
2kb one hand (32kg+20kg) 52 Kg Get-up x 1+1

What can I say- I am just grooving on the get-ups.
The 52kg get-up was good - just need to perfect the handle positions.
Bottoms-up get-up was ok on the Right but still not going on the Left so I just did a regular get-up.
Basically I went - arm bar, Half kneeling press, Snatch switch get-down, OHsq negative, and then the bottoms up for one "set" and did the 2kb in one hand get-up the next "set". Then finished with 3+3 and 2+2. Hitting a lot of different areas and movements.

VO2 Max Training...

Prep work: Z

50 sets of 8 reps per 15 sec. VO2 Max
alternating between the 20 kg and 16kg
26 sets of 8 reps per 15 sec. with the 20kg
and 24 sets of 8 reps per 15 sec. with the 16kg.

Stretch

20 kg R and Left then the 16kg R and Left and keep going for 50 sets - feels good to alternate the weights etc...

Quick training today...

Prep work: Z, Brettzel

24 kg Get-ups x 20 minutes

Various styles alternating L and R.

ASLR stretch

Simple and direct.

VO2 Max training today...

Prep work: Z drills

20 kg KB x 80 sets of 7 reps per 15 sec.

quick stretch

This felt pretty good - sets of 7 at the 20kg felt easier than 8 reps @ 16kg.

The pic above is a sneak peak at the upcoming Get-up DVD coming from Gray and I - we are also working on a workbook to accompany the DVD.

Reminder:

Nov. 15 KB Workshop in Pittsburgh

email Kerry Swick - kerrysw68@yahoo.com for details

Nov. 22-23 FMS workshop Minneapolis MN

go to the functionalmovement.com website for details...

Lovin' the Get-ups...

Training today:

Prep work:

Z, Brettzel, ASLR

Get-ups 24kg - various styles

Arm bar start Get-up x 3+3

1/2 Kneeling press (x2) Get-up x 3 singles left and right

High Bridge Get-up x 3+3

Overhead Squat (negative) Get-ups x 3+3

Snatch (x3) Get-downs x 3+3

24kg Swings - 20+20 15+15 10+10 5+5

Great training - variety within the same theme

Quick training 10/27/08...

Prep work:
Z, Brettzel, ASLR

Circuit of: (with 32kg)
Get-up x 1+1
Goblet Squat x 5
Hip flexor stretch
Alternating Swing x 10
x 5 circuits

32kg Get-up x 3+3, 2+2

Just needed a quick training today - feeling the seasonal allergy thing creeping up so didn't want to push but wanted to move.

SHAKE AND BAKE...and  PR day of training

A pic from the Hungary RKC - demonstrating the Shake and Bake...or fast and loose drills - you can have fun after all - even during VO2 Max work.

Training today...

16kg Get-ups x 5 singles each arm (various styles)

16kg VO2 Max 8 reps per 15 seconds x 80 sets

Stretch

A BIG PR - 80 sets of 8 reps per 15 seconds for the VO2 Max - hit a "kick over" point around 65-70 sets where it all got pretty "easy".  

Andrea DuPain and me at the King's Castle...

Training today...

Prep work - Z, ASLR, Brettzel

Three circuits of:

20kg Get-ups 3+3 > Hip flexor stretch x 10 r+L > 20 one arm swings

Z to finish

Still needed a quick "easy" training today but feeling good!

Off to Anaheim, CA tomorrow to present at the World Golf Fitness Summit on Saturday!

Quick Training today...

Prep work - Z, Brettzel, ASLR

24kg Get-up x 4+4, 4+4, 4+4

That's it - needed a very easy day today after the VO2Max experience yesterday.

Above is the Parliament Building in Hungary.

Training today and big things coming...

Picture of me outside of the King's Castle in Budapest - amazing artwork!

Training today:

Prep work - Z

20 kg VO2 Max - 8 reps per 15 seconds x 30 sets

5 minute rest

16 kg VO2 Max - 8 reps per 15 seconds x 30 sets

WOW - a good, tough workout followed by more Z.

BIG things coming - Look for a product announcement very soon and I have my two workshops coming in November...

Nov. 15 Kettlebell Basics Workshop in Pittsburgh

Nov. 22-23 - FMS course in Minneapolis at CES - Corrective Exercise Specialists

Oct. RKC in MSP and training today...

Back from the Oct. RKC and another great RKC experience!
A bit tired from the back to back weeks -
two weeks - two RKCs - two continents - two countries - too many time zones... ;-)

Quick training today:
Prep work - Z, Brettzel, ASLR
Weight Ladder -
16kg Get-up x 4+4 and 16kg x 20 alternating swings
20kg Get-up x 4+4 and 20kg x 20 alternating swings
24kg Get-up x 4+4 and 24kg x 20 alternating swings
28kg Get-up x 4+4 and 28kg x 20 alternating swings
32kg Get-up x 4+4 and 32kg x 20 alternating swings

Teach 1/2 hour stretch class

Feeling good but need a bit of sleep!

Here is a shot from the Buda Castle o r King's Castle in Budapest... more to follow in the coming days.

Back from Hungary...

Travel, Carryover, Training and Reflections....

Got back from Hungary Monday night and spent yesterday in a little bit of hibernation mode to recover a bit before hitting the road again tomorrow to teach again at the Oct. RKC in MSP. Basically dump the suitcase into the washer/dryer and then fold and put it back in the suitcase - or as I like to say "it's like shampoo - just rinse and repeat..."
Quick turn around trips like this mean you take care of what absolutely has to get done and the rest will wait until the "madness" is over. So if I haven't gotten back to you on some subject please be patient.

Carryover...
While at the Hungarian RKC I pressed the Beast 3 or 4 times (singles) with my right arm without having picked up a beast in quite a while and without training my MP at all. To what do I attribute this increase in pressing strength without having pressed = GET-UPs!!
And light ones too - mainly 16 and 24 kg with occasional 32 or 40 kg sessions but just grooving the Get-ups and bringing my "stabilizers" and coordination up with this one move.

I also have to say that the VO2 Max protocol played a role here as well - Even though I am "leaner" (for those of you who know me - you know I have my own version of "lean") my weight is still around 188. These results with light KBs are shocking but very pleasing!

Training Today...
Prep work - Z, Brettzel, ASLR
16kg Get-ups - various styles
Arm bar into a 3/4 get-up x 4+4
High Bridge x 4 + 4
OHS negative x 4 + 4
Low Sweep x 4 + 4
32kg Get-ups x 4 singles R + L

{3/4 get-up is to the Half-kneeling position and down. OHS negative is up with the low sweep and lunge but down with the Overhead Squat.}

Reflections...
RKC Hungary left quite a few impressions upon me - #1 was the pride and dedication of those RKCs that assisted. There was a real focus on providing the same exeperience that the Current RKCs assisting had during their certification to the new attendees. People are proud of their accomplishment and want to ensure that that extends to the "new recruits". Yet another reason I am so proud to be a part of the RKC!
#2 - Teaching through translation was a good thing! It forced Andrea DuCane and I to "hit the target" so to speak. We had to be precise and really get to the heart of what we were trying to communicate. Look for this experince to further progress the teaching evolution of the RKC.
#3 - Shake and Bake...(if you were there you don't need an explaination on this - if you weren't there - it is a new "term" for the Fast and Loose drills...) Shake and Bake baby!!!

Thank You!!!!
Thank you to Peter Lakatos and his family - your hospitality and friendship made the experience.
Thank you to Andrea DuCane - my fellow Master RKC and friend - it was a pleasure to teach with you!

More later and pics when I can get them.

Training continued...

16kg VO2 Max - 8 reps per 15 seconds x 40 sets

Got to sneak in another little workout!