Another Update:

Yesterday 12/20
Elliptical x 30 min
Alpine hill program
Lv. 14, Avg. HR 134

Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

Double 24 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 20 sets
1 set every 30 seconds x 5 {2 min 10 seconds)
rest 1:30 between sets of 5


Stretch

Training update:

Yesterday
Elliptical - random hill program, Lv. 14, 40 min., Avg. HR 133

Today
Prep - foam roller, GFM
16 kg Arm bar and Bent Arm Bar x 1+1
24 kg Get-up + x 1+1

32 kg One-arm Swing x 10 EMOTM x 10 minutes
rest 1 min
32 kg Get-up x 1 EMOTM x 10 minutes

stretch

Big difference between 10 EMOTM and 5 every 30 seconds.

Happy Holidays!
And Catching up...

The end of the year has been busy, busy, busy. Multiple trips over multiple weeks and my training took a hit.
Looking back I had a 36 kg session on 11/29
prep - Foam Roller and GFM
24 kg Get-up + x 1+1
36 kg One-arm Swing x 5 every 30 seconds x 10 min
rest 2 min
36 kg Get-up x 1 EMOTM x 10 min

stretch

Today:
prep Foam Roller, GFM
16 kg Arm-bar and bent-arm-bar x 1+1
24 kg Get-up + x 1+1

32 kg One-arm Swing x 5 every 30 seconds x 10 minutes
rest 1 min
32 kg Get-up x 1 EMOTM x 10 minutes

stretch

Moving forward my training will be focused on achieving the Sinister standard from S&S but also preparing for the SFL, SFB and my crazy travel life.

Training update

11/25
prep - foam roller, GFM
24 kg Get-up + x 1+1

32 kg One-arm swing x 6+6 EMOTM x 10 min
+ 1 min additional rest
32 kg Get-up x 1 EMOTM x 10 min
switch hands each set/minute

stretch

11/26
prep - GFM
36 kg x 3+3

36 kg Strength Aerobics x 30 sets
10 seconds on/25 seconds off
{clean+press+squat}
switch hands each set

stretch

Back again...

so starting with the trip to Brazil I was traveling 20 out the 30 days between Oct. 17 and Nov. 15 so after my last update I was also in Philly teaching FMS and back in California for two other projects.

My training was pretty good up until the Philly trip and then the travel caught up with me and I had to focus on "surviving" the travel etc....

Well... back at it

11/18
prep - Foam roller, GFM
24 kg Get-up + x 1+1

32 kg One-arm swing x 5+5 EMOTM x 10 min
1 min additional rest
32 kg Get-up x 1 EMOTM x 10 min

stretch

11/19 
prep - Foam roller, GFM
24 kg Get-up + x 1+1

Snatch x Strong Endurance protocol - 100 reps total
24 kg x 3 series
32 kg x 2 series

stretch

11/20 and 21 - 1000+ miles of driving

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

32 kg One-arm swing x 5 every 30 seconds x 10 min
rest 1 additional minute
32 kg Get-up x 1 EMOTM x 10 min

stretch

Hitting some Simple and Sinister style sessions

Travel and Training Update

Thursday 10/26
In Anaheim, CA for the NSCA Personal Trainer Conference presenting on Indian Clubs and KBs to improve movement

Prep -
30 min Elliptical

Circuit x 3
Pull-up x 8, 6, 6
DB bench x 50 x 8, 60 x 8, 70 x 8
One-arm Row x 70 x 8+8, 85 x 6+6, 85 x 6+6
Goblet squat x 50 x 8, 60 x 8, 70 x 8

24 kg Get-up + x 1+1

Stretch

Friday 10/27
30 min Elliptical

Red-eye back Friday into Saturday

Rest 10-28 and 10-29

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 5 (continuous)

32 kg Snatch x 6 EMOTM x 20 sets

stretch

Update...

Back from Brazil - an amazing SFG level 1

Wednesday 10/18
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up
36 kg Get-up
40 kg Get-up
44 kg Get-up
48 kg Get-up
all 1+1

36 kg Strength Aerobics x 10 sets {C+P+SQ+SN}
Double 32 kg Strength Aerobics x 10 sets {C+P+SQ}
Double 24 kg Strength Aerobics x 10 sets {C+P+SQ+SN}

Stretch

Thursday, Friday, Saturday, Sunday - LOTS of teaching, demoing etc....

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L
24 kg Get-up x 5+5

24 kg Snatch - 120 reps total
Alternating rep protocols from Strong Endurance

Stretch

Lots of travel coming up and survival is the goal!

Training update

Thursday 10/12
45 min Elliptical
lv 14, avg HR 130, Random hill program

Friday 10/13
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on and 30 seconds off
{Clean + Press + FS}

Stretch


Saturday- Rest
Sunday - yard work etc....
Today - not sure

Getting ready for a long trip to Brazil

Training update

Continued resting (still doing some movement and stretching) for Monday and Tuesday

Today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L
24 kg Get-up + press x 1+1
24 kg Get-up + windmills (3+3) x 1+1
24 kg Get-up + half kneeling bent press (3+3) x 1+1

32 kg One-arm Swing x 6 EMOTM x 20 min

Stretch

Needed an easy session and this fit the bill

Training update

10/4
Rest

10/5
Elliptical
45 min, lv 14, Random hill program
avg. HR 130

10/6
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat + Snatch}
10 seconds work - 30 seconds rest
switching hands each set

Stretch

Yard work and a big Garage clean out Saturday and Sunday

Little DBL KB work...

yesterday
Rest day

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

Strength Aerobics - Alternating sets of:
DBL 24 kg {Clean + Press + Squat + Snatch}
and
DBL 32 kg {Clean + Press + Squat}
X 30 sets total (fifteen of each)
10 seconds on and 30 seconds rest

Stretch

the 24's feel very light after the 32's

Training...

Yesterday
Elliptical x 45 min
Random hill program
Lv 14
avg HR 131

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Snatch x 6 EMOTM x 20 min

Stretch

Snatches felt snappy and powerful - sprinting with the 32 kg.

Training update...

It seems that adding one rep is not linear but rather it is exponential at times.

Yesterday - 9/27
Rest

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3

36 kg Strength Aerobics - 10 seconds on/30 seconds off
{Clean + Press + FS} R + L
then alternating R then L sets of:
{Clean + Press x 2 + FS} x 16 sets
{Clean + Press + FS + SN } x 16 sets
Total of 34 sets

stretch

Having 4 reps per set of Strength Aerobics is not a  linear increase - at least for me.
The last 6-8 sets were a challenge.

Swings and Get-ups

yesterday 9-25
Rest

Today
Prep - Foam Roller and GMF
24 kg Get-up + x 1+1
40 kg Get-up x 2+2, 2+2, 1+1

40 kg One-Arm Swing x 5 EMOTM x 20 sets

Stretch

Training Update...

Friday 9/22
Rest

Saturday
4.5 mile walk on the Montour Trail

Sunday
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up with a press at each step on the way up x 1+1
24 kg Get-up with 3 windmill at the top x 1+1
24 kg Get-up with 3 1/2 kneeling bent presses x 1+1

Snatches - weight ladder
Strong Endurance protocol x 6 series
24 kg, 28 kg, 32 kg, 32 kg, 28 kg, 24 kg

stretch

120 total snatches and after the two series with the 32 I was about 2 seconds faster on the last two series with the 28 and 24 kg.

Training update:

yesterday 9/21
prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets (15 each arm)
10 seconds on/30 seconds off
{clean + press + front squat}
brief rest
36 kg One-arm Swing x 6 every 30 seconds x 10 sets

Stretch

One rep up on the swings made a difference and I need an easy day or two in the mix over the next couple of days since my last 4 or more sessions have been on the heavy side of things.

Training update

yesterday 9/19
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Half Kneeling Windmill series x Right and Left

44 kg Get-up x 1 EMOTM x 10 (five each side)

44 kg One-arm Swing x 5 EMOTM x 20 sets

Stretch

Training update

Saturday 9-16

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

32 kg Snatch x 5 EMOTM x 24 min
aka - ratom - reps at top of minute

Stretch

Sunday and Today
Rest

Training update...

It has been a tough week.
We found out Thursday morning 9/7 that my Mother-in-Law had passed away so everything came to halt and we got ourselves together and made the trip be a part of the arrangements and funeral etc...
The funeral was a great celebration of her life and she was well loved and is now at peace.

Saturday and Sunday I was able to get in a hotel workout:
Elliptical 30 min
DB press x 50# x 15
DB row x 50# x 15
Goblet squat x 50# x 15
DB "skull crushers" x 25# x 15
DB Curls x 30# x 15

Good to get some work in to assist in handling the stress.

Drive back to Pittsburgh on Tuesday

Wednesday 9/13
prep - Foam Roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 5 sets

36 kg Strength Aerobics x 30 sets
{Clean + Press + FS} 10 seconds on and 30 seconds off
switch hands each set
rest 2+ minutes
36 kg One-Arm Swing x 5 every 30 seconds x 10 sets

Stretch

Last night 9/14
Elliptical x 42 min
level 14, random, avg. HR 130
Certainly hit some higher heart rates during some of the Hills but I had been getting the same avg. HR at level 11 or so previously so I may just be getting in better "shape".

Today
Rest and continue to try to catch up.

Training Update:

8/31
Rest

9/1
Elliptical x 45 min

9/2
prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch - Strong Endurance protocol - total of 120 reps

9/3
Rest

9/4
Walk 4+ miles

9/5
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Snatch x 5 RATOM x 10 min
continuing into
36 kg Snatch x 3 RATOM x 10 min
Total - 80 reps

Today
Elliptical x 35 min