Wednesday, December 04, 2013

S&S Jerks

prep - Foam roller, Primal Move
24 kg Goblet squat x 5
24 kg Halo x 6

Double 24 kg Jerks x 10 x 5 sets

24 kg Alternating Swings x 10 x 5 sets

24 kg Get-up x 1+1 x 2 sets
arm bar + GU
GU with bridge at elbow


With Level 2 SFG coming up in January I need to get a bit of double KB work in but wanted to stick to the S&S programming and "minimal effective dose" etc.... so jerks and swings

Tuesday, December 03, 2013

S&S day 2

prep - primal move, 32 kg Goblet squat x 5, 32 kg halo x 6

32 kg One arm swings alternating sets of left x 10 and right x 10 x 10 sets total (5 left 5 right)

32 kg Get-up x 1+1 x 4 sets


Surprises from the first couple of days
Soreness - hands, forearms and abs - some lower body
Snappy - 32 kg bell is moving very well

Sunday, December 01, 2013

Simple and Sinister workout....

With a press emphasis

Prep - foam roller, primal move
32 kg goblet squat x 5
Bridge x 6
32 kg halo x 6

32 kg one arm swings x 5+5 x 10 sets

32 kg bottom up press x
1+ 1 (regular press on left)
1+1 (regular press on left)

32 kg Get-up x 1+1 x 5 sets
(Press at half kneeling on the way down)

90/90 stretch

Friday, November 29, 2013

Forgot this was going to end up in Pavel's new book....

Click here to check out Pavel's new book
Simple and Sinister

Can You Adjust Your "Volume"?

March 17, 2008

Anyone with an IPod, TV, or stereo is familiar with the volume control. You can blast your ears out or take it down to a whisper - but you are in control. What does this have to do with kettlebell training? It is the missing link in most people's application of kettlebell training.

The analogy I would like to provide is the use of your internal "volume knob". Dialing in the volume can make the music sound sweeter, or make the music painful, or make it ineffective. Most people are only familiar with the top end of the volume - Louder is better. Others can't turn the knob past 1. Where should the knob be? That "is what we will try to "discover."

First a bit of background, the basic concepts for this flow from Pavel and the RKC principles but have roots in Boxing and Martial Arts. Boxers and Martial Artists have discovered that there is an optimal level of "effort" (read - volume) for striking. And it isn't 100%. That is correct - you eyes are not deceiving you - 100% effort will very rarely be optimal in a speed and power situation. Powerlifting and reaching the top end of the strength curve will visit the 100% range of effort but in the quest of optimal speed, power and efficiency we have to adjust the effort - ie. volume - to a different level.

What does not change, however, is the basic technique. You may not "see" the difference between an optimal punch/kick but you will FEEL the difference. To go back to our stereo analogy - When the volume knob is set to 1 you may barely hear the music but the stereo system will look and be the same - there is just less noise coming out. When the volume knob is at 10 the walls are shaking and ears are bleeding - but the stereo system will look the same and be the same. So the stereo system doesn't change but you will hear the difference. This applies to how a punch/kick would look at these ends of the spectrum AND it applies to how a Kettlebell Swing or Snatch would look at these ends of the spectrum.

Watch me swing an 8 kg KB and watch me swing a 48 kg KB and you will be hard pressed to find a difference in the technique. Clean an 8kg KB or clean a 32kg KB - again no difference in technique. I still load my hips and sit back and then use my hips to provide the energy for the clean - but my volume knob is at a very different setting.

Our internal volume knob will run from Zero up to 10. Why 0-10? It makes using percentages easier and I don't feel like counting any higher or dealing with the explanation of what a 17.2 looks like on the volume knob. Now boxers and martial artists have found that the hardest strikes occur somewhere between the 6-8 setting - this will vary according to the individual. Therefore we need to experiment with dialing our volume knob in on the desired settings to find our own individual "optimal" setting.

How are we going to do that? During a set of two armed swings you will start swinging and after a couple of reps begin to think of a "volume"/effort setting. Call out in your mind - Number 2 and try to hit an effort/volume level of 2 during that swing. Next rep call out Number 9 and try to hit that effort/volume level. Next rep hit a 4 and then an 8 and then back to a 3 etc...(wide variations work best for this type of drill - the difference between a 5 and 5.5 might not be readily evident). Hit all the settings on the volume knob and pay attention to what setting provided the optimal result. Optimal result being defined as a "perfect" swing - crisp, powerful yet efficient.

Repeat several times to "confirm" the results and go through the test again for one arm swings and snatches.

This doesn't apply well to the grinding lifts - for those we are going to hit the high tension techniques and focus on the upper end of the strength curve. Adjusting your volume knob should allow you to optimize your swings and snatches.

Why find the optimal level? Because we should be able to have the control and mastery of a movement that allows us to adjust the effort but not change the movement. Your skill is also speed and effort dependent. You don't see drag racing cars on the highway because they are built for only one thing but a great sports car will handle the road and be able to win a lot of races. Not being a "one trick pony" is a very useful skill athletically. I want to be able to dial in whatever level I want at will - not be restricted to one speed.

Efficiency is an athletic skill. But efficiency is not soft (or doesn't have to be). A boxer who throws punches at the optimal level will deliver all the force needed but be able to go the distance because they can regulate their efforts and not wear out by throwing max effort after max effort. Although the max effort is available it is held in its proper place to be used when needed. Swings are no different. I can dial up a 10 or a 2 but I still sniff in and brace at the bottom of the swing as I load my hips, and I am still rooting and projecting energy up to a crisp hip finish. This is the essence of balancing tension and relaxation in an athletic sense.

One more drill to help drive this home is to perform a KB complex of one arm swing + a clean + a snatch. This complex (or chain) of exercises will force you to dial in your efforts to the correct level. It is self correcting because if you try to use the same volume setting for your clean as you did for your swing you will bang yourself pretty hard. And if you try to use your clean "setting" for your snatch you will fall short of completing the rep. Enjoy.

Brett Jones, CSCS, Master RKC Instructor is a Pittsburgh, Pa based strength and conditioning professional and can be reached by email at Brett is author of "Corrective Strategies" DVD set and is also co-author of several DVDs — "the Secrets of..." series with Gray Cook, "Kettlebell Basics for Strength Coaches and Personal Trainers" 

Tuesday, November 12, 2013

WOW has it been that long???

Training has been occasional at best - Primal Move and movement always but training has been rare

Back to the barbell

Prep - Foam roller, 24 kg Get-up x 1+1 x 3 sets (1st-high bridge, 2nd-press each step, 3rd-windmill)

Zercher squat x 185 x 3, 3, 3, 3

Bench x 185 x 3, 3, 3, 3

between sets - single leg calf raises +35# DB x 10+10 x 3 sets

Stir the pot x 3 sets (20-30 second sets)

Friday, September 20, 2013

Gearing up for Philly!

Philly SFG Level 2 is only a week away

Prep - Foam Roller, Primal Move

24 kg Get-up x 3+3

24 kg Windmill x 5+5
last 2 reps on each side + bent press

24 kg Snatch "test"
6 min (reps at top of minute)
20 Left - 20 Right - 15 left - 15 - right - 10+10 - 5+5
So I was at 90 at 5 min and just had to finish the 5+5 for the 100 reps so just over 5 min for the "test"
I keep playing with different strategies for this.

Double 24 kg
Clean x 5
Front Squat x 5
Snatch x 5
Military Press x 5

Stretch etc....

Tuesday, September 17, 2013

Alternating sets...

prep - Foam roller and Primal Move

24 kg Get-up x 2+2

24 kg Windmill x 5+5 x 2 sets
last rep = bent press

Double 24 kg alternating sets of Jerks x 5 reps and Swings x 10 x 20 sets
reps at the top of each minute

stretch etc...

I talk about alternating sets of rhythmic breathing pattern drills (swings) and cyclic breathing pattern drills (jerks or push press) in Kbs from the Center - Dynami - fun stuff

Sunday, September 08, 2013

Swings are great but Swings do not = Snatches

Decided to switch up my 32 kg workout today with some snatches instead of swings and was reminded that swings (while excellent) are not = to snatches...
I have been hitting between 16-20 reps of 32 kg swings per minute for 10 minutes but 10 reps of snatches per minute for 5 minutes had me dropping to 6 reps per minute for the final 5 sets.

Prep - foam roller and primal move
32 kg Windmill x 5+5 x 2 sets
final rep of each set was a Bent Press

32 kg Snatches Density style - reps at top of minute
5+5 x 5 minutes
3+3 x 5 minutes

Stretch and move

Friday, September 06, 2013

Jerks - they are everywhere...

At least they will be in Philly in a few weeks

Prep - Foam roller, Primal move

24 kg Windmill x 5+5 x 2 sets
fifth rep on each set was a bent press
Practicing running the free arm down the inside of the front leg for both

Double 24 kg Jerk ladders
2 - 4 - 6  x 5 ladders

pretty free with the rest during the ladders - technique work emphasis

stretch and move

Thursday, September 05, 2013


Still burning candles at both ends and in the middle but a quick training today:

Prep - Foam Roller, Primal Move

32 kg Get-up x 3+3

32 kg 1 arm swing density style
8+8 x 10 sets

stretch and move

Friday, August 30, 2013

It's been a busy week...

Life conspired to make this past week pretty crazy!
More plumbing issues at the house
Loads of clients and work
etc.... etc....
So I missed a couple of workouts but got some good work in on bridging and handstands and primal move.

But back on it today:

Prep - foam roller and Primal move

32 kg Get-up x 1+1 x 5 sets

32 kg Swings - reps at top of minute
7+7 + 6 two arm swings x 5 sets
7+7 x 5 sets

Stretch and Fast and Loose drills

Thursday, August 22, 2013

Adjusting as I go...

Been very busy and missed a couple of training days but lack of sleep etc... means adjust to the situation


Prep - Foam roller, Primal Move

32 kg Get-up x 1+1 x 5 sets
(windmill to elbow in half kneeling on the way down of each GU)

32 kg Swings at top of each minute for 10 minutes
6+6 + 8 two arm x 5 sets
6+6 x 5 sets
160 reps total

Indian Clubs


Sunday, August 18, 2013

SFG Level 2 prep continues...


Prep - Foam roller, Primal Move

Single KB circuits - 32 kg

Windmill x 2+2
Swing x 5+5
Bent Press x 1+1
Clean and Front Squat x 5+5
Windmill x 2+2
Bent Press x 1+1
Snatch x 5+5
Windmill x 2+2
Bent Press x 1+1

Swing x 15 2 arm
Clean and Press x 5+5
Swing x 5+5
Clean and Front Squat x 5+5
Swing x 20 alternating
Get-up x 1+1
Swing x 15 two arm
Snatch x 5+5
Swing x 5+5

Repeat Windmill circuit

Rest 15-30 seconds between exercises
rest 2-3 minutes between circuits


Prep - Foam Roller, Primal Move

SFG prep double KB circuits with Double 24 kg KBs

See the article here for details:

Wednesday, August 14, 2013

Switch to SFG Prep program for Level 2

Finished 4 weeks of KB Muscle - great program but it is time to get specific for teaching the SFG Level 2 in Philly later in September so I am taking my SFG Prep program for Level 1 and making some modifications for Level 2 (article to follow once I get things worked out).

Tuesday 8/13

Prep - Foam Roller and Primal Move

32 kg Get-up x 2+2 x 2 sets
superset with
32 kg SLDL x 5+5 x 2 sets

32 kg Swings x 10 min
first 5 min = 32 kg one arm swing 5+5 + 10 two arm swings at the top of each minute
Last 5 min = 32 kg one arm swing x 5+5 + 5 two arm swings at the top of each minute

stretch and fast and loose drills

Wednesday 8/14

Prep - Foam roller and Primal Move

Get-up x 24 kg x 3+3

16 kg Snatches x 15 min
first 9 min continuous - switching hands at 25 reps for most of the sets
rest 1 min
last 5 min continuous (except for a 30 sec break) switching hands at 15 or 10 reps

Have to say that the Chains from KB Muscle left me better prepared than expected for swings and snatches

Saturday, August 10, 2013

Keeping the KB Muscle rolling....


KB Muscle Week 4 Light Day
Prep Foam roller and Primal Move
Light Day - reps of 5 x 5 sets
90 seconds rest between sets
Indian Clubs 1# x 10 each movement


KB Muscle Heavy Day
Prep - primal move and thoracic bridges
Heavy Day - reps of 4 x 5 sets
2 min rest between sets
(extra rest between sets 3>4 and 4>5

Monday, August 05, 2013

Forth week of KB Muscle begins...

Prep - very little - thoracic bridges and a little primal move

Double 24 kg KB Muscle Medium day
Reps of 3 x 9 sets
90 seconds rest between sets

Will likely wrap 6 weeks of KB muscle and transition to a version of my SFG prep routine modified for level 2

Friday, August 02, 2013

Heavy Days are tough - yes again...

Prep - Foam roller and Primal Move

KB Muscle Heavy Day
Double 24 kg
Reps of 4 x 6 sets
+ one set of reps of 3

Took extra rest between some of the sets

Thursday, August 01, 2013

Keeping the KB Muscle rolling...


KB Muscle Medium day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

extra rest between the last couple of sets

Ab wheel x 3 x 3


KB Muscle Light day
Prep - Foam roller and Primal Move
double 24 kg
reps of 4 x 8 sets

Ab wheel - 3 x 3

Sunday, July 28, 2013

Heavy Days are tough...

Kb Muscle Heavy day
Double 24 kg
reps of 4 for 5 sets
Prep was Foam roller and Primal move
had to increase the rest between sets for the last couple of sets
Tough day

Thursday, July 25, 2013

Training update:

Movement prep is a combination of Foam Roller, Primal Move and Lots of t-spine work

7/13 - Medium day KB Muscle
Double 24 kg KBs
"reps of 3" instead of 5 but increase to 7 sets to "match volume"
24 kg Goblet Squat x 5
Double 24 kg Windmill x 5+5

7/15 - KB Muscle Light Day
"reps of 5" with Double 20's (at FMS Summit)
x 6 sets

7/17 - KB Muscle Heavy Day
Double 24 kg KBs
"reps of 3" and increase to 6 sets

7/19 - KB Muscle Medium Day
Double 24 kg KBs
"reps of 4" (instead of 5)
increase to 6 sets (+5 double cleans)

7/25 - KB Muscle Light Day
Double 24 kg KBs
"reps" of 4 (instead of 5)
increase to 6 sets (+ One sequence of reps of 3)
Parallet Tuck holds x 4

Saturday, July 13, 2013

I know I know....

It's been a while since I posted anything but a flooded basement, travel to Seattle and work have kept me quite busy...

But you know what they say about excuses!

Training has been a bit hit or miss due to the various "things" going on but overall doing ok

I am heading to the FMS Summit at Duke University/Durham NC this week taking the SFMA level 1 and teaching a KB course on Wednesday night - really looking forward to teaching KBs to the FMS community!

Training today:

24 kg Goblet Squat x 5
Double 24 kg Windmill x 5+5

KB Muscle modified Complex:  With double 24 kg KB

Double High Pull x 3
Double Snatch x 3
Double Military Press x 3
Double Front Squat x 3
X 7 complexes (2 min rest between complexes)

Finish with Primal Move work

I am teaching the SFG Level 2 workshop in September and the KB Muscle Program fits perfectly in getting ready for the double KB work I will be teaching there.

Modifying the program is just to equal the total volume but lower the reps per set for form etc....

I have said many times that Geoff writes some of the best programs and you should check out his stuff for sure.

Tuesday, June 18, 2013

"The best program is the one you are not doing" Dan John 

So I'm switching gears and doing things I haven't done or don't work on often


Prep - Foam roller, T-spine, ASLR, Cross Crawls

24 kg Get-up x 3+3

Trap Bar DL x 225 x 15, 15, 15
superset with
Bench x 205 x 8, 7, 5

Barbell Hip Thrust 135 x 10, 10, 10
superset with
Pull-ups (neutral grip) BW x 8, 6, 6

Single leg Calf raise +35# x 10+10, 10+10, 10+10
superset with
Full Contact Twist + 25# x 5+5, 5+5, 5+5


Interesting stuff
I'm taking my reps higher for now since It's been about a decade since I worked in higher rep ranges
Trap Bar DL felt good
Barbell Hip thrust was interesting - not sure if I'll walk funny tomorrow or not
Calf raises revealed a difference in strength Left weaker than right
Pull-ups were sad but I think after the first superset I was a little tired

Friday, May 24, 2013

40 minutes of fun this morning

40 min of fun

Prep - quick foam roll, ASLR and Cross crawls + hard rolls

Density training style workout
Reps at top of each minute for 40 min
First 20 minutes were alternating sets of:
double 24 kg MP x 5
alternated with
double 24 kg FS x 3
X 20 sets
continued with:
20 sets of 32 kg 2 arm swing x 10

Thursday, May 16, 2013

Keeping it simple...

one of Geoff Neupert's swing workouts was featured in the Strong First blog:

So today was simple
Prep - a few cross crawls and ASLR drills
28 kg two arm swings
8 reps at the top of each minute for 20 min

Mow grass for 2 hours

stretch + a few cross crawls

the swings were too easy but that is the idea (read the program and you'll see why)

Also study the blog post on programming - great stuff there

hey 2 days of blogging.... could be a trend??

BTW - I still have about 4 on-line training spots left...

Wednesday, May 15, 2013

Lots going on...

Here is a link to a podcast interview I did with Scott Iardella:

Good interview with some good questions

Training is good -

For example - today was:

Prep - Foam roller and Primal Move + lots of cross crawls and hard rolls

24 kg Get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 Leg Push-up x 1+1
Pistol x 1+1
(these felt really solid - both push-ups and pistol)

Deadlift x 405 x 8 singles with about a minute+ rest between reps

Density pressing and squatting
Double 24 kg KBs MP x 5 reps x 5 min/sets on the minute then drop to 3 reps at the top of each minute for 5 min/sets
at the top of the next minute I switched to Front squats
so - Double 24 kg Front squat x 3 reps x 10 sets (at the top of each minute)

Stretch etc....

The 1arm1leg push-up and pistol are my "indicators" for the training day - if they are solid I know I can "hit it" a bit but if those are lacking I have an easier day of training.

Lots of FMS projects and "stuff" going on - hence the lack of blogging

Friday, April 26, 2013

5 On-line training spaces open:

Click the link to the right to sign up!

On-line Training services will be available in July 2011 
Please email for more details
On Line Training services
Are you trying to accomplish it all and not getting anywhere at all?  Well – you now have access to a fitness source dedicated to achieving your goals with the right mix of strength, power, flexibility/mobility, and endurance. 
Benefit from my 21 years of fitness experience – We will work together to develop an individualized program based on accomplishing your goals with the right fitness mix, whether it is kettlebells, sandbags, barbell, bodyweight or any fitness medium.
Put it all together and succeed!
On-Line Training With Applied Strength
Applied Strength is your detailed map tailored to your ever evolving program and needs.  This program is designed for those looking for a high level of personal service – consistent support and accountability are the keys to achieving your goals.
Included in the program:
Needs Analysis
Skype Movement Screening Video Session
Program Development
Weekly Review - email review of weekly program progress
Emails as needed
Skype video Monthly Consultations
This is the next best thing to having me beside you for your training – all the support and guidance you need to target and achieve your goals.
$299 per month – Membership is limited in this level so secure your spot now!
Learn more:
Needs Analysis:
A Needs Analysis is a detailed evaluation of where you have been, where you are, and where you want to be.  We will have a thorough discussion through email and/or phone that will provide me with all of the necessary information to tailor your program.  This may include video analysis of either your lifting form or sports analysis.
Skype Movement Screening Video Session:
Using the video function on Skype we will go through an FMS style screening process evaluating your fundamental movement efficiency.  This will lay the foundation for your program.  During the evaluation there will be certain movements that will require the implementation of corrective exercises and avoiding certain exercises.  Through the Functional Movement Screen Solutions site we will create an “exercise menu” for you providing video and all the information you need to correct your weak links and make solid progress in your program.
Program development 
will be centered on achieving your goals.  It will encompass your FMS corrective strategies and your exercise menu.
The tools used in the program will be dictated by your goals and what tools are available.  If kettlebells are your thing then we can easily put together a program.  If barbells are the weapon of choice then it will be a barbell centered program, or bodyweight, or sandbag…
And while we will center on the tools at your disposal, I may ask you to step out of your comfort zone and try something new.  Be prepared to benefit!!
Weekly Email Program Review:
Just below you can read about your responsibilities in the program and one of those will be maintaining a training log that we will review each week through email.  This is an essential step in the program and allows for consistent guidance and adjustment of your routine.
Emails as needed:
Crazy but true!  Have a question related to your workout or program? Then fire off that email.
I will respond within 24-48 hours unless traveling etc...
Skype Video Monthly Consultation:
Once a month we will set up a day and time to have a Skype video session.  This session can be a recheck of a “weak link” movement pattern or fine tuning form on an exercise.  (up to an hour)
Your Responsibility in the Program:
Once you sign up for an Applied Strength program and complete the Needs Analysis and Program Development you will be at the starting point.  The path will be laid out before you and there will be regular updates and progressions.  Your responsibility will be to keep a complete workout and food diary (if required) and adhere to the “Rules” of the program:
“Rules” of the Program:
  1. If it hurts you will not do it!  “Pain” from an intense workout is a discomfort of effort and may be a part of the program – Pain from injury (joint or muscle) is unacceptable.  If a suggested exercise “doesn’t feel right” or if you feel pain – you are to stop and email me immediately.
  2. You are asked to follow the suggested routine and refrain from adding your own mix of work to the equation.  Even if the “Ultimate Bicep Routine” is released in this months “Feel the Burn – Fitness Mag”- do not add it to the routine unless we have discussed it and determined together that it will be of benefit to achieving your goals.
  3. You are required to keep and submit a Workout Journal – either a word document or on-line program easily accessed by me.  Failure to do so will mean that you will not receive updates to your routine.  You are accountable to the program – if you do your part then we will find success.  If you do not then you are just paying me to surf the web!  Also – I will make ONE request for your Workout Journal – one only – and then I will assume that it is ok for me to take the week off!!
  4. The only unanswered question will be the one you did not ask.  You will be paying me for my knowledge – access it!
  5. I cannot cover all rules and situations that may arise during your program – so the email and/or phone consultations are our chance for clarity.  There are no stupid questions – Only the question you did not ask. 
What you may need for the program:
I may recommend certain products, DVDs, etc... as your program develops in order to meet your goals.  Additional information can be essential and we will discuss any products needed for addressing concerns in your program.

Tuesday, April 09, 2013

Whoa....where did a month go????

Well to my surprise it has been almost a month since I posted anything - where did it go?

Finalizing my NATA certification - I am once again an ATC!
CICS in the books
A visit down to visit my folks in VA
FMS combo course in Saco ME with Mike Perry of Skill of Strength assisting
Clients, on-line clients and most importantly family time
and some training...

For example:
Prep - Foam roller, Primal Move
24 kg Get-up + arm bar + bridge at elbow and hand x 1+1
1Arm 1Leg PU x 1+1
Pistol x 1+1 (these need a little work)

Deadlift x 315 x 2, 365 x 2, 405 x 2, 2, 315 x 2
Bench x 225 x 5, 5, 5

Full contact Twist x 25# x 5+5, 35# x 5+5, 45# x 5+5

Stretch etc...

Coming up - FMS combo course in Minneapolis, CK-FMS in May....

Thursday, March 14, 2013

Club Swinging and Barbells etc...

Prep - Foam Roller, Primal Move

24 kg Get-up + arm bar + bridge at elbow and hand x 1+1

1 arm 1 leg Push-up x 1+1
Pistol x 1+1

DL x 335 x 3, 355 x 3, 365 x 3

Bench x 235 x 3, 245 x 3, 3

20 kg Pull-up x 4, 4, 4
(neutral grip)

Ab wheel x 3, 3

Headed off to Portland to teach the CICS

Going to uncork a lot of new info at this workshop!

Sunday, March 10, 2013

Outside in the sunshine 

It has been tooooo long.....

Quick prep - foam roller and primal move
40 min of KB work =
24 kg Snatches 10 at the top of each minute (switch hands each set) x 20 sets
24 kg One arm Jerk at top of  each minute (switch hands each set) x 5-6 reps each set x 20 sets

total of 200 snatches and 100 Jerks

Just had to be out in the sunshine for a while

Also - here is an interesting link to a pretty cool article about Pittsburgh:

Tuesday, March 05, 2013

Keeping the barbell moving...

prep - Foam Roller and Primal move

24 kg Get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 leg Push-up x 1+1
pistol x 1+1

Deadlift x 335 x 3, 3, 3
Bench 235 x 3, 3, 3
Neutral grip pull-up + 24kg x 3, 3, 3
(12 kg kb on each foot)

Airdyne x 15 min
(40 sec easy/20 sec sprint x 14 = 1 min recovery)


Really felt the abs and hollow during the pull-ups

I will not be back squatting again but will likely give zerchers a try soon.

Thursday, February 28, 2013

5/50 challenge and some squats

Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

5/50 challenge
50 reps each in best time
Prisoner squats + Jumping Jacks + Push-ups + Mountain Climber + Crunches
my time 3:40.67

Jumpstretch Band squats
doubled Monster Mini bands + 185 x 3, 3, 3, 3


Finding depth (notice these are quite a bit deeper than last weeks)
but need to hold Lower back position better (eliminate the tuck at the bottom) - third rep looked pretty good for that.

Tuesday, February 26, 2013

Back from the San Jose RKC

Still a little jet lagged but off we go

Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

DL x 315 x 3, 3, 3, 3
Bench x 225 x 3, 3, 3, 3
Parallel grip pull-up +32 kg x 2, 2, 2, 2


the 32 kg for the pull-ups was a 16 kg on each foot

Wednesday, February 20, 2013

Back under the barbell...

Prep - Foam roller and Primal Move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

Jumpstretch Band Barbell squats
Doubled over Monster Mini bands
135 x 3
225 x 3, 3, 3
135 x 3

24 kg Get-up + armbar + bridge at elbow and hand x 1+1

Stir the pot x 1 min

The doubled over monster mini bands were held down by 85 pound DBs and if I even touched them they "levitated" due to the pull of the band so I would say an easy 80# or so of pull at the top.

Tuesday, February 19, 2013

Back from the Strong First Leadership meeting in Salt Lake City

A great weakend (get it....) capped off by getting to meet Dr. Judd Biasiotto and hear him speak for a couple of hours - Excellent speaker, great man and just what I needed to hear.
(more on that soon)

Training today:

Prep - Foam Roller, Primal Move

Get-up 24kg + arm bar x 1+1
Get-up 24 kg x 3+3

1 arm 1 leg push-up x 1+1
Pistol x 1+1

DL x 315 x 3, 3, 3
Bench x 225 x 3, 3, 3
Neutral grip pull-up + 20 kg (on foot) x 3, 3, 3

Ab Wheel x 5, 5 (nose to floor from knees)

20 min Stationary Bike - random program (70-80% HR)

Toying with the idea of a PL meet of sorts this year....see what KBs will do for you

Thursday, February 14, 2013

Blowing off a little steam...

Took my NATA exam today - glad to be done but we will see what the results are in a couple of weeks

Prep - foam roller and primal move

1 a 1 L push-up x 1+1
Pistol x 1+1

24kg x 1+1
44 kg x 1+1 x 3 sets

Chins x 15
HSPU x 7

40 kg MP x 1+1

44 kg two arm swings
X 15 x 4 sets
+ 2 more sets of 10
Top of minute

Tuesday, February 12, 2013

Progress continues...

Monday I just hit some Primal Move and handstands


prep - Foam roller and Primal Move

1 arm 1 leg Push-up x 1+1
Pistols x 1+1

Get-up ladder
24 kg x 1+1
44 kg x 1+1
32 kg x 1+1
40 kg x 1+1

40 kg MP x 1+1 x 2 sets

Double 24 kg FS x 5

Snatch work
alternating sets of 32 kg 3+3 with sets of 24 kg 10+10 x 10 total sets at top of minute (density style

Stretch etc...

Sunday, February 10, 2013

Back from a teaching weekend

Got a training session in on Friday with some new friends and some old friends

I usually workout on my own so getting to train with other like minded individuals is a great time for me.

Started with a little Foam Roller and Primal Move
One arm One leg push-up x 1+1, 1+1
Pistols x 1+1, 1+1

HSPU with 8" elevation x 2, with 12" elevation 1, 1, 1, 1

Deadlift x 315 x 1, 1  x 365 x 1,  x 405 x 1, 1 (video of first rep above)

KB Snatch 24kg x 8+8 x 5 sets (80% snatch test)

Stretch etc....

I have not touched a bar since July 23 so to hit 405 for a couple of singles is not bad.

My foot position has gone back to my old stance (more on this in an upcoming article).

Wednesday, February 06, 2013

More progress...

Prep - Foam Roller and Primal Move

24 kg get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 leg push-up x 1+1, 1+1
Pistols x 1+1, 1+1

Chins + 16 kg on foot x 5 , 5
Stacked press 24 kg + 16 kg x 1 right + 1 Push-press Left
HSPU + 6" range x 2

20 kg One arm swing Pyramid x
5+5 10+10 15+15 20+20 15+15 10+10 5+5
= 160 reps continuous

PM cool down

more reps and less stress than the 16 kg set last week

Tuesday, February 05, 2013


Prep  - foam roller and primal Move

1arm 1Leg push-up x 1+1
Pistol x 1+1

24 x 1+1
44 x 1+1
32 x 1+1
40 x 1+1

32 kg Snatch x 5+5
X 6 min
45% easier that last week

Ab wheel x 3, 3

IC 1 pound x #3 x 25+25

Nice progress on the 32 kg snatch work

I am in study mode getting LOTS of studying done for taking my NATA exam next week

Monday, February 04, 2013

Mixed bag...

Prep - Foam Roller, Primal move

1 arm 1 leg push-up x 1+1
Pistol x 1+1

24 kg Get-up + arm bar and bridge @elbow and hand x 1+1

Pull-ups + 12 kg on Both feet (24 kg total) x 3, 3
Stacked Press - 24 kg + 12 kg = 36 kg x 3+3, 3+3
RFESS - double 24 kg x 6+6, 6+6

Double 24 kg
swing x 10
Clean x 10
Snatch x 10
Press x 10
Squat x 10

16 kg One arm swing x continuous
25+25 - 20+20 - 15+15 - 10+10 - 5+5
(+ 10 or so extra)

Little Primal move to finish

Saturday, February 02, 2013

Quick and effective...

Training today:

Prep - Foam Roller, Primal Move
1 arm 1 leg push-up x 1+1
Pistol x 1+1

24 KG Snatch test x 100 reps in 4:50
10+10 x 5 sets (15 seconds or so between sets)

Stretch etc...

I have my head  under a rock right now banging out my studying for the NATA exam - fun times!

Thursday, January 31, 2013

Almost a repeat...

Training today:
Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1 x 2 sets
Pistols x 1+1 x 2 sets

Get-up weight ladder
24 kg x 1+1
44 kg x 1+1
32 kg x 1+1
40 kg x 1+1

Pull-ups x 10, 10
HSPU x 6, 5

32 kg snatch x 5 min
5+5 at the top of each minute - density style

Ab Wheel (face to floor from knees) x 3, 3

2# Indian Clubs x #1 x 10 , #2 x 10, #3 x 10+10

the last workout was so much fun I had to have a "repeat" with some variety of course
32 kg Snatches - fun

Tuesday, January 29, 2013

If you are going to do a lot, you have to do a little...

Which I am sure will result a similar look to what one of my cats gives me all the time - HUH?

Basically if you are going to do a variety of movements you can only do a little of each one - hopefully that helps remove the head tilt.

Training today:
Prep - Foam Roller and Primal Move

1 arm 1 leg push-up x 1 x 3 sets
Pistols x 1+1 x 3 sets

Get-up weight ladder
24 kg x 1+1
44 kg x 1+1
32 kg x 1+1
40 kg x 1+1

Chins x 10, 10
HSPU x 6, 6

16 kg snatch x 6 min
25 L + 25 R +25 L + 25 R + 20 L + 20 R = 140 total

Ab Wheel (face to floor from knees) x 3, 3

Indian Clubs x 10 of each movement (each direction)
#1 x 10 , #2 x 10, #3 x 10+10, #4 x 20, #5 x 20, #6 x 20

1 arm 1 leg push-ups and pistols felt great but so did the chins and HSPU and the Get-ups felt solid etc....
a good training day

Friday, January 25, 2013

My final HKC is in the books....

Got busy last week with travel and work so I haven't posted in a few days

I taught my final HKC this past Saturday - bittersweet.

I did train between Mon the 14th and Wednesday
Tuesday was about 45 minutes of Primal Move and I am always working on Handstands etc...
but then travel Friday and teaching Saturday.

Training Monday

Prep - Foam Roller and Primal Move

28 kg Get-up + bridge at elbow and Hand x 1+1

28 kg MP ladders
(R+L) 1 - 2 - 3 - 4 - 5  x 3 ladders

16 kg KB on Foot Pull-ups x 5 x 3 sets

100# (50# DB in each hand) RFESS x 5+5 x 3 sets

28 kg one arm swings - density style
x 4 min (20 L + 20 R + 20 L + 20 R)

Since then I have been cranking away practicing Handstands etc... and will get some pressing in today or tomorrow

Monday, January 14, 2013

ETK easy day...

prep - Foam Roller, Primal Move

28 kg Get-up + arm bar and bridge at elbow and hand x 1+1

28 kg MP laddders
(R+L) 1 - 2 - 3  x 5 ladders

pull-up + 24 kg Kb on foot x 4 x three sets (x2 for one set) = 4 sets

RFESS + 28 kg contralateral x 8+8 x 3 sets

28 kg One Arm Swing Density style x 6 min
20 L - 20 R - 20 L - 20 R - 20 L - 20 R
(reps at top of the minute - rest till start of next minute)

Stretch and PM

Saturday, January 12, 2013

A training tip and today's training....

prep - primal move
28 kg MP ladders
(R+L) 1 - 2 - 3 - 4 - 5 x 3 ladders
(R+L) 1 - 2 - 3 - 4  x 2 ladders

28 kg Goblet Squats x 10 x 4 sets (between ladders)

Primal move finish

This training tip appeared in the Strong First newsletter:

What does porridge have to do with training?
Don’t set Minimums

Brett Jones Master SFG, CSCS, CK-FMS

    “Too hot, too cold and then just right...” or so goes the bowls of porridge from the children’s story Goldilocks.  Now what exactly this has to do with training will become clear in a bit but just roll that around in your head for a minute and try to put your training volume, and intensity (whether total volume of reps or % of 1 rm volume”) into those categories.

    I’ll give you minute....

“Too Hot” might indicate days where the high volume of work left you “trashed or destroyed” on a snatch session or a pressing session where you actually failed on a few sets (failing to hit the goal reps or technical failure)

“Too Cold” might indicate training days that were easy maybe due to limited training time or different equipment etc... but the training was “easily” accomplished with minimal fatigue.

“Just Right” might indicate training days where everything fell into place with great technical execution and hitting the goal reps on each set with a couple left in the tank and after the session you actually felt better than when you started.

    So now go back through your training logs and see which training days were too hot, too cold or just right.

    I am willing to bet that the Too Hot column is winning out with hardly any Too Cold days and a smattering of Just Right days in there.

    Guess what?  Most of your training days should fall into the Too Cold or Just Right categories.  I’ll pause for a moment to let you digest this....

    While digesting let me ask you a couple of questions.  Have you used the ROP from ETK or the programming from RTK?  (If you have to ask what those abbreviations mean than you haven’t and you have some reading to do)  Did you listen to the programming for the “easy” days and the rest days?  You know those 50% or so volume and intensity days.  I am willing to bet that the idea of doing “less than” you are capable of didn’t “seem” right so you added a bit of volume.  After all who wants to do “less than”???

    Unfortunately those days where you failed to do the “less than” are also days where you consciously or subconsciously set a MINIMUM. 
You know where you thought you were “honoring” some imagined level you will not allow yourself to go under.  “I am capable of doing 5 ladders of presses with X weight or hitting ____ snatches in 7 minutes with X weight so I will not do less than that because that is my new “baseline”, my new minimum.”

    Don’t set minimums!  And be careful setting “maximums” unless you have peaked for the event. 

    Now can you see how those conscious or subconscious minimums lead to having too many “too hot” training days?

    Your training should live in the “too cold” or “just right” categories because this is where you will recover best, where you will have the best technical execution and (dare I say it) where you will have the most fun training.  That’s right training is supposed to be fun.

    Required reading to get your head wrapped around this is:
Power to the People (info on cycling your intensity)
Enter the Kettlebell
Return of the Kettlebell
and finally Easy Strength
(ES is the best guide to programming your training around and the Easy strength program will make the porridge analogy make even more sense)

    So there you have it a training tip designed to adjust your thinking to your programming.  Too Hot, Too Cold, Just Right and looking out for those conscious or subconscious minimums.

Thursday, January 10, 2013

Quick but heavy training today:

Prep - foam roller, primal move

44 kg Get-up x 1+1 x 2 sets

44 kg 2 arm swing x 6 min - Density Training (reps at top of minute - rest till start of next minute)
20 - 20 - 15 - 15 - 10 - 10
90 total reps

Primal move finish
A bit of training and a bit of research...

Research first -

Despite the stories of strengthening the quads being the key to RGIII knee rehab, there is a LOT more to rehabbing a knee and this research highlights just one of those factors.
Ankle Mobility!

Training - an Easy>Medium Day on the ROP pressing

Prep - Foam Roller, Primal Move

28 kg Get-up + arm bar + bridge at elbow and hand x 1+1

28 kg MP ladders
(R+L) 1 - 2 - 3 - 4  x 3 ladders
Chins +90# x 2 x 2 sets
Double 28 kg FS x 10 x 2 sets

Stir the pot on the Stability ball - McGill exercise

Monday, January 07, 2013

Keeping the ETK ROP MP going...

prep - Foam Roller, Primal Move

28 kg Get-up + arm bar + bridge at elbow and hand x 1+1

28 kg MP ladders (R+L) x 1 - 2 - 3 x 5 ladders
Pull-up +45# x 3 x 4 sets
RFESS +28kg contralateral x 5+5 x 4 sets

PM cool down

Sunday, January 06, 2013

Why is my right lower leg circled in this photo?

The answer to that question coming soon...


Prep - Primal Move
24 kg One arm Swings x 20 x 8 sets Density Style
Fast and Loose drills to finish

one arm swings looked like this:
top of the minute - 20 Left - rest till top of next minute - 20 Right etc... x 8 sets

Starting with the 28 kg easy day tomorrow for the MP

Why is my leg circled in the pic above?  Let's just say that I've has some imaging done that answers that question for me once and for all.

Oh and I went ice skating for the second time in my life today at the Rink at PPG Place in Pittsburgh - fun times with the family!

Saturday, January 05, 2013

I am now a Primal Move Fundamentals Instructor -
Thank you to Albert Adolf the instructor at my course and Peter Lakatos -founder of PM.

Training today:

Prep - Foam Roller, Primal Move

24 kg MP ladders
R+L x 1 - 2 - 3 - 4 - 5 x 5 ladders
(no rest between rungs - lots between ladders)
24 kg Goblet squat x 10 x 4 sets (sets were in between ladders)

Primal move to finish

Good progress - only completed 2 ladders to 5 last week and hit a full 5 ladders of 5 rungs today

Wednesday, January 02, 2013

More Pressing.... That is how you kick off 2013!

prep - Foam roller, Primal move

24 kg Get-up + arm bar + bridge at elbow and hand x 1+1

24 kg MP ladders
1+1 - 2+2 - 3+3 - 4+4 x 5 ladders

Chins + 70# x 3 x 4 sets

RFESS + double 24 kg KBs x 5+5 x 4 sets

chins and rfess in between MP ladders

Happy new year

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