Thursday, October 30, 2008

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.

Nov. 15 KB Workshop in Pittsburgh
email Kerry Swick - for details

Nov. 22-23 FMS workshop Minneapolis MN
go to the website for details...

Wednesday, October 29, 2008

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

Monday, October 27, 2008

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.

Tuesday, October 21, 2008

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


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".  

Thursday, October 16, 2008

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!

Wednesday, October 15, 2008

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.

Tuesday, October 14, 2008

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

Monday, October 13, 2008

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!

Wednesday, October 08, 2008

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.

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.}

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!

Friday, October 03, 2008

First Day of Hungarian RKC wrap -up...

The first day of the Hungarian RKC is in the books and it was a great day.
I will see if I can post some pics tomorrow but we have a great group of trainees earning their RKC!

Snatch test, Swings, Get-ups and Cleans have been practiced and worked on and the attendees are figuring out what it means to earn your RKC.  

Tomorrow the fun continues and I am looking forward to seeing the transformational process continue.

Had a chance to walk around the King's Palace area of Budapest and I am blown away by the beauty, and history of this ancient city.  Again pics when I can post them.

More later...

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