Saturday, March 11, 2017

Update...just been busy...

So I have a new website...

Let me know what you think
This website is essentially a "business card" website with some details about me and the on-line training services and a link to this I should blog ;-)

This blog will continue to be primarily used as a Training log but the occasional "brilliant" insight might pop up every now and again.

For example, I have been keeping this blog on and off for over 10 years.  And, yes its been a bit more off than on, but looking back through the blog today I was struck by how great it is to have access to my previous training and thoughts.
Some of those will be updated and used on the website but looking through my training I realize that something I wrote about volume rings true.
In my latest article with StrongFirst I reference how volume seems to have gotten a bit out of control with 300-500 reps being "normal" now.  I do better at 50-100 reps and my old training posts validate this.

Recent training
yes I have been training and with a Level 2 SFG to teach at the end of April my training has been more geared in that direction.  Double kbs, prep for bent presses etc...

For example:
Elliptical x 25 min.  Random hill, level 12, avg HR 141
Prep - foam roller, GFM (Ground Force Method)
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)

Double 32 kg MP x 3 x 5 sets

32 kg One-Arm Swing x 6 every 30 seconds x 5 minutes


Elliptical x 20 min. Alpine Hill, level 12, avg. HR 140


Elliptical 30 min.  Random Hill, level 12, avg. HR 142
Prep - foam roller, GFM
24 kg Get-up + x 1+1 (+presses at each step on the way up)
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1
24 kg Half Kneeling Windmill Series x R+L (one of each + 2 bent presses)


Yes I own an Elliptical.  20-30 minutes of "cardio" 3-4 days a week has rather proven health benefits.

Get-up + equals - Arm bar + Crooked Arm Bar + Bridges at the elbow and hand during the Get-up.

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