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.

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