Monday, November 27, 2017

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

Wednesday, November 22, 2017

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

Monday, October 30, 2017

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

Wednesday, October 25, 2017

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!

About Me

My photo
Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

Blog Archive