Thursday, November 20, 2008

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!

Tuesday, November 18, 2008

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.

Monday, November 17, 2008

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).

Thursday, November 13, 2008

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.

Wednesday, November 12, 2008

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!

Tuesday, November 11, 2008

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


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.

Monday, November 10, 2008

Get-ups = 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)

Wednesday, November 05, 2008


Prep work - Z

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

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


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.

Tuesday, November 04, 2008

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.


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

Monday, November 03, 2008

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.

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