Monday, January 31, 2011

Fun training...

Prep work: Foam Roller, ASLR, Brettzel, Tumbling
24 kg Arm Bar + Get-up x 2+2
24 kg Overhead Squat + Sotts press x 3+1 R+L
24 kg SLDL x 5+5

24 kg Military Press Ladders x 1>2>3>4 x 5 ladders
(no rest between rungs of ladders)
24 kg Curl Goblet Squat + Alternating swings
CGS x 10 + 10 alt sw
CGS x 9 + 10 alt sw
CGS x 8 + 10 alt sw
CGS x 7 + 10 alt sw
Goblet squat x 6 + 10 alt sw
Goblet squat x 5 + 10 alt sw
Goblet squat x 10 + 10Right+10Left + 20 alternating swings

Ab wheel x 5, 5

Friday, January 28, 2011

Some Articles to check out:

Here are some links to articles posted on the website:

My article:

Gray Cook Article:

Breathing article by Tara Roberson:

Get-up Article by David Whitley:

If you sign up for the Power by Pavel Newsletter you will get these directly to your email inbox when the newsletter comes out.


Training - for the curious....

I have been training ;-)
Typically it is something like this:

Prep work = Foam Roller, ASLR, Brettzel
I have started to incorporate a little tumbling - nothing extreme just some forward and backward rolls etc... and this feels great

24 kg Get-up of some sort (low volume with an arm bar to start)
24 kg SLDL for a set or two to check in with the hips
24 kg Overhead Squat and Sott's Press practice

Weighted Pull-ups 3-5 sets
Front squat (barbell)
Full Contact Twist or Ab Wheel

Kb Ballistic - yesterday was one arm swings 24 kg 180 total.

Feeling good and making progress all around

Monday, January 24, 2011

HKC Alexandria VA

53 attendees made this one of the largest HKCs ever!

I had 9 incredible RKC assistants that made it all possible - Thank you!

Darius Gilbert and his crew from Dynamic Solutions made this a great workshop and if you are in the Northern VA area check out their studio!

Time to rest up a bit...

Monday, January 17, 2011

Catching up - Looking back - Looking forward

I have been training and traveling again already in 2011 (trip #3 this weekend).

Two movies that are excellent!
Black Swan
The King's Speech

Black Swan is an intense psychological thriller and The King's Speech is filled with great acting and character study.

2010 -
25+ workshops/trips
Overall a great year personally and professionally.

2011 is filling up and promising to be another exciting year of teaching.

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