Well that couple of weeks went quickly....
Training catch up:
8/6  Elliptical
30 min, alpine hill, level 12, avg hr 128
8/7
Prep  Foam roller, GFM
24 kg Getup x 1+1 x 5 sets (Plus, bottomup, press, windmill, regular)
033 variant (testing for Pavel) 60 reps
8/8
Prep  Foam roller, GFM
24 kg Getup+ x 1+1
033 variant (testing for Pavel) 60 reps
8/98/12  Travel
8/13
Prep  Foam roller, GFM
24 kg Getup x 1+1 x 5 sets (Plus, bottomup, press, windmill, regular)
033 variant (testing for Pavel) 70 reps
8/15
Prep  Foam roller, GFM
24 kg Getup+ x 1+1
033 variant (testing for Pavel) 100 reps
8/18
Prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat}
Middle ten sets perform Press x 2
8/19
Walk
8/20
Prep  foam roller, GFM
24 kg Getup + x 1+1
033  80 reps
Tuesday, August 21, 2018
Sunday, August 05, 2018
Always interesting...
7/31
Prep  foam roller, GFM
24 kg Getup x 1+1 x 5 (Plus, bottomup, Press, Windmill, Regular)
033 protocol  80 reps
And then I needed some rest days...
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat + Snatch}
switch hands each set
rest 6+ minutes
36 kg Onearm Swing x 5 every 30 seconds x 5 min (10 sets)
Stretch
7/31
Prep  foam roller, GFM
24 kg Getup x 1+1 x 5 (Plus, bottomup, Press, Windmill, Regular)
033 protocol  80 reps
And then I needed some rest days...
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat + Snatch}
switch hands each set
rest 6+ minutes
36 kg Onearm Swing x 5 every 30 seconds x 5 min (10 sets)
Stretch
Monday, July 30, 2018
Training updates:
7/25  Rest
7/26
Prep  FR, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat} 10 seconds on with 30 seconds off
every other set (R+L = one "set") Press x 2
So 8 sets (16 sets counting right and left individually) were 1 press and 7 sets (14 sets counting right and left individually) were 2 presses.
Stretch
7/27
Elliptical  Random hill, level 14, 40 min, 130 avg HR
7/28
5 mile hike
7/29
prep  FR, GFM
24 kg Getup x 1+1 x 5
(plus, bottomup, press, windmill, regular)
56 kg Twoarm swing x 3 EMTOM x 20 sets
Stretch
56 kg feels great for swings but I cannot find a comfortable position for Getups  the handle design and shape of the KB makes it sit low and very uncomfortable.
7/25  Rest
7/26
Prep  FR, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat} 10 seconds on with 30 seconds off
every other set (R+L = one "set") Press x 2
So 8 sets (16 sets counting right and left individually) were 1 press and 7 sets (14 sets counting right and left individually) were 2 presses.
Stretch
7/27
Elliptical  Random hill, level 14, 40 min, 130 avg HR
7/28
5 mile hike
7/29
prep  FR, GFM
24 kg Getup x 1+1 x 5
(plus, bottomup, press, windmill, regular)
56 kg Twoarm swing x 3 EMTOM x 20 sets
Stretch
56 kg feels great for swings but I cannot find a comfortable position for Getups  the handle design and shape of the KB makes it sit low and very uncomfortable.
Tuesday, July 24, 2018
Where does the time go?
Well some of it was in Italy teaching the SFG Level 1 with Fabio  great people, great food and Venice is beautiful.
Then busy catching up from the trip and getting ready for a quick vacation to the High Peaks region of NY and some fantastic hiking!
Training since the trip to Italy has been inconsistent but I am back on track now.
Recent training:
7/16
Elliptical  random hill program  Lv 12, Avg HR 144
after mowing the yard in 90 degree heat
7/17
prep  FR, GFM
24 kg Getup x 1+1 x 5
24 kg Strength Aerobics x 20 min
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set
stretch
7/18
Elliptical  35 min, Lv. 14, avg HR 135
7/19
prep  FR, GFM
24 kg Getup x 1+1 x 5
24 kg 044 protocol  100 reps total
stretch
7/20
Off
7/21
prep  FR, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch}
10 seconds on with 30 seconds off, switch hands each set
stretch
7/22
Elliptical
50 min, Lv. 14, avg.HR 132
7/23
prep FR, GFM
24 kg Getup x 1+1 x 5 sets
44 kg Twoarm swings x 5 EMOTM x 20 min
Stretch
Today
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132
Well some of it was in Italy teaching the SFG Level 1 with Fabio  great people, great food and Venice is beautiful.
Then busy catching up from the trip and getting ready for a quick vacation to the High Peaks region of NY and some fantastic hiking!
Training since the trip to Italy has been inconsistent but I am back on track now.
Recent training:
7/16
Elliptical  random hill program  Lv 12, Avg HR 144
after mowing the yard in 90 degree heat
7/17
prep  FR, GFM
24 kg Getup x 1+1 x 5
24 kg Strength Aerobics x 20 min
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set
stretch
7/18
Elliptical  35 min, Lv. 14, avg HR 135
7/19
prep  FR, GFM
24 kg Getup x 1+1 x 5
24 kg 044 protocol  100 reps total
stretch
7/20
Off
7/21
prep  FR, GFM
24 kg Getup + x 1+1
36 kg Getup x 1+1
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch}
10 seconds on with 30 seconds off, switch hands each set
stretch
7/22
Elliptical
50 min, Lv. 14, avg.HR 132
7/23
prep FR, GFM
24 kg Getup x 1+1 x 5 sets
44 kg Twoarm swings x 5 EMOTM x 20 min
Stretch
Today
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132
Monday, June 11, 2018
Strong Endurance protocols  fun stuff
Spent yesterday walking a little over 3 miles at the Arts Festival here in Pittsburgh
Today
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3
Strong Endurance 033 protocol 4 min series (160 reps total)
Stretch
Spent yesterday walking a little over 3 miles at the Arts Festival here in Pittsburgh
Today
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3
Strong Endurance 033 protocol 4 min series (160 reps total)
Stretch
I've been hitting 033 for a couple of weeks (4 or 5 sessions of 033)
on 5/14 performed a 36 kg Strength Aerobics  before starting any 033 sessions
Then after 4 or 5 sessions of 033 (occasional 044 snatches 1 or 2 sessions)
6/8 performed a 36 kg Strength Aerobics  30 sets total (10 seconds on with 30 seconds rest)
noticeable easier
Didn't
really feel "warmed up" until about half way through and didn't really
start to feel like I was accumulating any work/fatigue until the last 4 or 5
sets where normally I would feel warmed up within the first 10 and
feeling like I was accumulating work during the last half to 10 sets.
Friday, June 08, 2018
Catching up...
Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.
5/18
Prep  fr, gfm
24 kg getup + x 1+1
24 kg snatch 044 x 80 reps total
Barbell MP
135 x 3 x 5 sets
Squat
275 x3
315 x 3 x 3 sets
275 x 3
5 sets of 5 BW pullups
Mixed grip
Took most the next week off
5/29
prep  Foam roller, GFM
24 kg getup + x 1+1
24 kg Windmill x 5+5
24 kg half kneeling bent press series x 2 of each R+L
Strong Endurance 033 protocol
x 6 series
stretch
5/31
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
x 6 series
stretch
6/2
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
x 6 series
stretch
6/4
prep  foam roller, GFM
24 kg Goblet squat x 5
24 kg Windmill x 3+3
32 kg Snatch  Strong Endurance protcol
80 reps total
stretch
6/6
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
6 series
stretch
Today  6/8
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3
36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on and 30 seconds off
switch hands each set
Stretch
Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.
5/18
Prep  fr, gfm
24 kg getup + x 1+1
24 kg snatch 044 x 80 reps total
Barbell MP
135 x 3 x 5 sets
Squat
275 x3
315 x 3 x 3 sets
275 x 3
5 sets of 5 BW pullups
Mixed grip
Took most the next week off
5/29
prep  Foam roller, GFM
24 kg getup + x 1+1
24 kg Windmill x 5+5
24 kg half kneeling bent press series x 2 of each R+L
Strong Endurance 033 protocol
x 6 series
stretch
5/31
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
x 6 series
stretch
6/2
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
x 6 series
stretch
6/4
prep  foam roller, GFM
24 kg Goblet squat x 5
24 kg Windmill x 3+3
32 kg Snatch  Strong Endurance protcol
80 reps total
stretch
6/6
prep  foam roller, GFM
24 kg getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5
033 Strong Endurance protocol
6 series
stretch
Today  6/8
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3
36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on and 30 seconds off
switch hands each set
Stretch
Wednesday, May 16, 2018
Keeping the barbell for now...
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 3+3
24 kg Snatch x 80 reps total
044 Strong Endurance protocol
Barbell
DL x 315 x 3 x 5 sets
Bench x 225 x 3 x 5 sets
Neutral grip pullup +20# x 5 x 5 sets
SLCR + 20# x 10+10 x 3 sets
Triceps Pushdown x 170 x 12, 10
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 3+3
24 kg Snatch x 80 reps total
044 Strong Endurance protocol
Barbell
DL x 315 x 3 x 5 sets
Bench x 225 x 3 x 5 sets
Neutral grip pullup +20# x 5 x 5 sets
SLCR + 20# x 10+10 x 3 sets
Triceps Pushdown x 170 x 12, 10
Tuesday, May 15, 2018
SFL complete  all testing successful.
I felt well prepared going in and had a great weekend.
Took a few days off after the weekend.
5/12
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 1+1 x 3 sets
32 kg series with sets every 30 seconds  {5 L swings  5 R swings  5 L snatches  5 R snatches} = 1 series
3 series  then 2 min rest  1 series  then 2 min rest  1 series
5/14
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
36 kg Strength Aerobics x {Clean + Press + FS} x 30 sets (switch hands each set)
10 seconds on with 30 seconds rest
Wednesday, May 02, 2018
Last session before SFL
Yesterday May 1
Prep  foam roller, GFM,
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
40 kg Twoarm swings x 5 every 30 seconds x 20 sets
Barbell
DL  315 x 5, 3
MP  135 x 5, 3
SQ  225 x 5, 275 x 3
Bench  225 x 3, 3
Neutral grip Pullup x 6 x 5 sets (bodyweight)
single leg calf raise +20# x 10+10 x 2 sets
Triceps pushdown x 170 x 12
Yesterday May 1
Prep  foam roller, GFM,
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
40 kg Twoarm swings x 5 every 30 seconds x 20 sets
Barbell
DL  315 x 5, 3
MP  135 x 5, 3
SQ  225 x 5, 275 x 3
Bench  225 x 3, 3
Neutral grip Pullup x 6 x 5 sets (bodyweight)
single leg calf raise +20# x 10+10 x 2 sets
Triceps pushdown x 170 x 12
Saturday, April 28, 2018
Less than a week out from SFL...
4/26
Elliptical  35 min.
random hill, lv  14, avg hr 136
Today
Prep foam roller, GFM
24 kg Getup + x 1+1
24 kg Snatch x 100 reps total
Strong Endurance protocol
Barbell
DL  315 x 3 x 3
MP  135 x 3 x 3
SQ  225 x 3, 3, 6
Bench  225 x 2 x 3 sets (all paused reps)
Neutral grip pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps Pushdown x 160 x 12, 12
4/26
Elliptical  35 min.
random hill, lv  14, avg hr 136
Today
Prep foam roller, GFM
24 kg Getup + x 1+1
24 kg Snatch x 100 reps total
Strong Endurance protocol
Barbell
DL  315 x 3 x 3
MP  135 x 3 x 3
SQ  225 x 3, 3, 6
Bench  225 x 2 x 3 sets (all paused reps)
Neutral grip pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps Pushdown x 160 x 12, 12
Thursday, April 26, 2018
Quick update
Monday 4/23
24 kg Getup+ x 1+1
28 kg Snatch x 100 reps total
Strong Endurance protocol
Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1
MP
40 kg x 5
50 kg x 5
60 kg x 5
Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3
Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1
this should be my last heavy day before SFL.
Monday 4/23
24 kg Getup+ x 1+1
28 kg Snatch x 100 reps total
Strong Endurance protocol
Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1
MP
40 kg x 5
50 kg x 5
60 kg x 5
Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3
Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1
this should be my last heavy day before SFL.
Friday, April 20, 2018
Update
417
Rest
418
Elliptical
35 min, Random hill, level 14, 132 avg. HR
419
Rest
420
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
32 kg Getup x 1+1
40 kg Twoarm swing x 80 total reps
044 protocol  3 min series
barbell
DL  315 x 3, 375 x 3, 315 x 5
MP  135 x 3 x 3
Sq  275 x 3, 315 x 3, 245 x 5
Bench  225 x 3, 250 x 2, 225 x 3
Neutral grip Pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps pushdown x 160 x 12, 10
417
Rest
418
Elliptical
35 min, Random hill, level 14, 132 avg. HR
419
Rest
420
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
32 kg Getup x 1+1
40 kg Twoarm swing x 80 total reps
044 protocol  3 min series
barbell
DL  315 x 3, 375 x 3, 315 x 5
MP  135 x 3 x 3
Sq  275 x 3, 315 x 3, 245 x 5
Bench  225 x 3, 250 x 2, 225 x 3
Neutral grip Pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps pushdown x 160 x 12, 10
Monday, April 16, 2018
Update... rest is good
Training today:
prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup to hand x 5+5
36 kg Getup x 1+1
36 kg Snatch x 5 EMOTM x 20 min
Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps pushdown x 150 x 12, 12
Training today:
prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup to hand x 5+5
36 kg Getup x 1+1
36 kg Snatch x 5 EMOTM x 20 min
Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps pushdown x 150 x 12, 12
Friday, April 13, 2018
Update:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
36 kg Twoarm swing x 5 every 30 seconds x 10 min
barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2
Neutral grip Pullup x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps pushdown x 190 x 6, 6
Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
36 kg Twoarm swing x 5 every 30 seconds x 10 min
barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2
Neutral grip Pullup x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps pushdown x 190 x 6, 6
Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.
Wednesday, April 11, 2018
Back on track...
Rest from 46 thru 410
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
24 kg Snatch  100 total reps 044 protocol 3 min series
Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise  400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7
Rest from 46 thru 410
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
24 kg Snatch  100 total reps 044 protocol 3 min series
Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise  400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7
Thursday, April 05, 2018
Keeping it rolling...
43 and 44  Rest
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to Tall Sit x 5+5
32 kg Twoarm Swing x 10 EMOTM x 10 sets
Barbell work (weight x reps x sets)
DL  335 x 3 x 3
MP  115 x 5 x 3
SQ  255 x 5 x 3
Bench  215 x 3 x 3
Neutral grip/chin Pullups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6
Off to Phoenix to teach FMS level 1 Movement Experience
43 and 44  Rest
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to Tall Sit x 5+5
32 kg Twoarm Swing x 10 EMOTM x 10 sets
Barbell work (weight x reps x sets)
DL  335 x 3 x 3
MP  115 x 5 x 3
SQ  255 x 5 x 3
Bench  215 x 3 x 3
Neutral grip/chin Pullups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6
Off to Phoenix to teach FMS level 1 Movement Experience
Tuesday, April 03, 2018
Update...
3/30
Rest
3/31
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to 1/2 kneeling x 5+5
40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
twoarm x 10
x 4 series
stretch
4/1
rest
4/2
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to half kneeling x 5+5
24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series
Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8
3/30
Rest
3/31
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to 1/2 kneeling x 5+5
40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
twoarm x 10
x 4 series
stretch
4/1
rest
4/2
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to half kneeling x 5+5
24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series
Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8
Thursday, March 29, 2018
Training update
3/27
Elliptical, 35 min
Random Hill, Lv 14, avg. heart rate 130
3/28
Rest
Today  3/29
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Snatch  100 reps total
044 snatch protocol
Barbell work (weight x reps x sets)
DL  315 x 3 x 3
MP  110 x 5 x 3
Squat x 225 x 5 x 3
Bench x 205 x 3 x 3
Neutral/chinup grip Pullups x 6 x 5 sets
Leg press calf raise  360 x 10, 380 x 10, 10
Tricep pushdown  170 x 10, 180 x 8
3/27
Elliptical, 35 min
Random Hill, Lv 14, avg. heart rate 130
3/28
Rest
Today  3/29
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 3+3
32 kg Getup x 2+2
32 kg Snatch  100 reps total
044 snatch protocol
Barbell work (weight x reps x sets)
DL  315 x 3 x 3
MP  110 x 5 x 3
Squat x 225 x 5 x 3
Bench x 205 x 3 x 3
Neutral/chinup grip Pullups x 6 x 5 sets
Leg press calf raise  360 x 10, 380 x 10, 10
Tricep pushdown  170 x 10, 180 x 8
Monday, March 26, 2018
Continuing towards SFL...
Yesterday  Rest
Today
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 120 reps total
033 Strong Endurance protocol
Head to the gym
Sumo DL x 295 x 3 x 3
MP x 110 x 3 x 3
Squat x 225 x 3 x 3
Bench x 195 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise x 340 x 10, 360 x 10, 10
tricep pushdown x 160 x 10, 170 x 8
The switch to Sumo DL felt pretty good  very good actually.
Yesterday  Rest
Today
prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 120 reps total
033 Strong Endurance protocol
Head to the gym
Sumo DL x 295 x 3 x 3
MP x 110 x 3 x 3
Squat x 225 x 3 x 3
Bench x 195 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise x 340 x 10, 360 x 10, 10
tricep pushdown x 160 x 10, 170 x 8
The switch to Sumo DL felt pretty good  very good actually.
Saturday, March 24, 2018
Thursday, March 22, 2018
Barbell work...
Prep  elliptical x 5 min
foam roller, GFM
24 kg Getup + x 1+1
24 kg Goblet squat x 5
Deadlift x 285 x 3 x 3
MP x 105 x 5 reps x 3 sets
Squat x 195 x 5 reps x 3 sets
Bench 185 x 3 x 3
Neutral grip pullups x 7 x 5 sets (one before the first set of each exercise +1)
Leg press calf raise x 320 x 10, 340 x 10, 10
Tricep Pushdown x 150 x 10, 160 x 8 (between sets of calf raise)
Prep  elliptical x 5 min
foam roller, GFM
24 kg Getup + x 1+1
24 kg Goblet squat x 5
Deadlift x 285 x 3 x 3
MP x 105 x 5 reps x 3 sets
Squat x 195 x 5 reps x 3 sets
Bench 185 x 3 x 3
Neutral grip pullups x 7 x 5 sets (one before the first set of each exercise +1)
Leg press calf raise x 320 x 10, 340 x 10, 10
Tricep Pushdown x 150 x 10, 160 x 8 (between sets of calf raise)
Wednesday, March 21, 2018
Monday, March 19, 2018
Travel and Training...
Thursday through Saturday night
Travel to Denver to teach FMS level 2 workshop
Sunday  REST
Today:
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2 x 2 sets
24 kg Snatch
120 reps total
(10x2  3 min series)
044 protocol
Head to the gym
DL x 275 x 3 x 3
MP x 105 x 3 x 3
Squat x 195 x 3 x 3
Bench x 175 x 3 x 3
Neutral grip pullups x 7 x 5 sets
(one set prior to staring each exercise)
Leg press calf raise x 300 x 10, 320 x 10, 10
Tricep pushdown x 140 x 10, 150 x 8
Thursday through Saturday night
Travel to Denver to teach FMS level 2 workshop
Sunday  REST
Today:
Prep  Foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2 x 2 sets
24 kg Snatch
120 reps total
(10x2  3 min series)
044 protocol
Head to the gym
DL x 275 x 3 x 3
MP x 105 x 3 x 3
Squat x 195 x 3 x 3
Bench x 175 x 3 x 3
Neutral grip pullups x 7 x 5 sets
(one set prior to staring each exercise)
Leg press calf raise x 300 x 10, 320 x 10, 10
Tricep pushdown x 140 x 10, 150 x 8
Wednesday, March 14, 2018
Training update
Today (march 14)
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
32 kg Snatch x 80 total reps
044 Strong Endurance protocol
Couple hours later
barbell work
DL x 265 x 3 x 3
MP x 100 x 5 x 3
SQ x 185 x 5 x 3
Bench 165 x 5 x 3
Pullups (neutral grip) x 6 x 5 sets
Calf raise (leg press machine) x 280 x 10, 300 x 10, 10
Tricep pushdown x 140 x 8, 150 x 8
Today (march 14)
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
32 kg Snatch x 80 total reps
044 Strong Endurance protocol
Couple hours later
barbell work
DL x 265 x 3 x 3
MP x 100 x 5 x 3
SQ x 185 x 5 x 3
Bench 165 x 5 x 3
Pullups (neutral grip) x 6 x 5 sets
Calf raise (leg press machine) x 280 x 10, 300 x 10, 10
Tricep pushdown x 140 x 8, 150 x 8
Monday, March 12, 2018
Progress is good...
Feeling good is gooder....
March 9
Filmed a few exercises and trained a couple of folks
but a "rest" day with some good activity
March 10
Day trip to Chicago to teach
March 11
REST
March 12
Prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 120 total reps
044 Strong Endurance protocol
Barbell work
DL x 255 x 3 x 3 sets
MP x 100 x 3 x 3 sets
Squat x 185 x 3 x 3 sets
Bench x 165 x 3 x 3 sets
Feeling good is gooder....
March 9
Filmed a few exercises and trained a couple of folks
but a "rest" day with some good activity
March 10
Day trip to Chicago to teach
March 11
REST
March 12
Prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg Snatch x 120 total reps
044 Strong Endurance protocol
Barbell work
DL x 255 x 3 x 3 sets
MP x 100 x 3 x 3 sets
Squat x 185 x 3 x 3 sets
Bench x 165 x 3 x 3 sets
Thursday, March 08, 2018
The Return is good....
Rest yesterday
Today 3/8
10:15 am
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
32 kg Snatch
80 total reps
044 Strong Endurance Protocol
1 pm
Barbell work
Brief movement prep
DL x 245 x 3 x 3 sets
MP x 95 x 5 x 3 sets
SQ x 135 x 5 x 3 sets
Bench x 145 x 3 x 3 sets
Rest between sets ~2 min
Pullups x 5 before each exercise
Hitting the barbell again feels good
Rest yesterday
Today 3/8
10:15 am
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
32 kg Snatch
80 total reps
044 Strong Endurance Protocol
1 pm
Barbell work
Brief movement prep
DL x 245 x 3 x 3 sets
MP x 95 x 5 x 3 sets
SQ x 135 x 5 x 3 sets
Bench x 145 x 3 x 3 sets
Rest between sets ~2 min
Pullups x 5 before each exercise
Hitting the barbell again feels good
Tuesday, March 06, 2018
Starting the Barbell work...
Training update:
3/2  Rest
3/3  4+ mile walk
3/4  prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg snatches  120 total
Strong Endurance protocol 044
3/5  Rest
3/6  prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 3+3
24 kg Snatch x 120 total
Strong Endurance protocol 044
Barbell work  planned
DL x 225 x 3 x 3
MP x 95 x 3 x 3
Squat x 135 x 3 x 3
Bench x 135 x 3 +3
Pullups scattered between sets etc...
This is what I have planned and we will see how things come together based on:
1) my ego  can I stick to the plan with these light weights
2) my body  how is a return to the barbell in 10 years going to feel....
Training update:
3/2  Rest
3/3  4+ mile walk
3/4  prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 5+5
24 kg snatches  120 total
Strong Endurance protocol 044
3/5  Rest
3/6  prep  Foam roller, GFM
24 kg Getup + x 1+1
24 kg Getup x 3+3
24 kg Snatch x 120 total
Strong Endurance protocol 044
Barbell work  planned
DL x 225 x 3 x 3
MP x 95 x 3 x 3
Squat x 135 x 3 x 3
Bench x 135 x 3 +3
Pullups scattered between sets etc...
This is what I have planned and we will see how things come together based on:
1) my ego  can I stick to the plan with these light weights
2) my body  how is a return to the barbell in 10 years going to feel....
Thursday, March 01, 2018
Training update...
Feb. 18
Plan 260 day 3
40 kg
Feb. 20
Plan 260 day 4
40 kg
Feb. 22
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
24 kg Windmill x 3+3
Double 24 kg Strength Aerobics x 25 sets
10 sec. on/30 sec off
{Clean + Press + Squat + Snatch}
Feb. 23  25
Leading SFG level 2 certification
Lots of teaching, demonstrating and leading two practice sessions
Red eye back sunday night into monday  didn't fully recover till Tuesday/Wednesday.
Feb. 27
Elliptical 35 min.
Random hill, Lv 14
Avg. HR 127
Nice and easy
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
40 kg Twoarm swings x 10 x 10 sets
30 seconds rest between sets
Feb. 18
Plan 260 day 3
40 kg
Feb. 20
Plan 260 day 4
40 kg
Feb. 22
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
24 kg Windmill x 3+3
Double 24 kg Strength Aerobics x 25 sets
10 sec. on/30 sec off
{Clean + Press + Squat + Snatch}
Feb. 23  25
Leading SFG level 2 certification
Lots of teaching, demonstrating and leading two practice sessions
Red eye back sunday night into monday  didn't fully recover till Tuesday/Wednesday.
Feb. 27
Elliptical 35 min.
Random hill, Lv 14
Avg. HR 127
Nice and easy
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup x 2+2
40 kg Twoarm swings x 10 x 10 sets
30 seconds rest between sets
Saturday, February 17, 2018
Catching up...
A bit of whirlwind with travel and work but here are the broad strokes:
Feb. 7  rest
Feb. 8  210 rep Power test with the PUSH band
Feb. 911  Teaching in Minneapolis
Feb. 12  rest
Feb. 13  45 min elliptical  level 14, Random, Avg. HR 128
Feb. 14  Day one of Plan 260 from Strong Endurance  40 kg KB
Feb. 15  rest
Feb. 16  Day two of Plan 260 from Strong Endurance  40 kg KB
Feb. 17  3 mile walk
Training will be the Plan 260 so I won't be posting exact details unless Pavel is ok with it.
A bit of whirlwind with travel and work but here are the broad strokes:
Feb. 7  rest
Feb. 8  210 rep Power test with the PUSH band
Feb. 911  Teaching in Minneapolis
Feb. 12  rest
Feb. 13  45 min elliptical  level 14, Random, Avg. HR 128
Feb. 14  Day one of Plan 260 from Strong Endurance  40 kg KB
Feb. 15  rest
Feb. 16  Day two of Plan 260 from Strong Endurance  40 kg KB
Feb. 17  3 mile walk
Training will be the Plan 260 so I won't be posting exact details unless Pavel is ok with it.
Tuesday, February 06, 2018
Good session today
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling Windmill series x R+L
24 kg Windmill x 3 + Bent press x 1 X R+L
40 kg Onearm Swing x 10 EMOTM x 10 sets
Rest 1 min
40 kg Getup x 1 EMOTM x 10 sets
stretch
Last 40 kg session was 20 seconds on and 1 min rest so knocking 20 seconds off is a nice increase and means I will be looking at the 40 kg for Plan 260.
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling Windmill series x R+L
24 kg Windmill x 3 + Bent press x 1 X R+L
40 kg Onearm Swing x 10 EMOTM x 10 sets
Rest 1 min
40 kg Getup x 1 EMOTM x 10 sets
stretch
Last 40 kg session was 20 seconds on and 1 min rest so knocking 20 seconds off is a nice increase and means I will be looking at the 40 kg for Plan 260.
Training update
2/1
Elliptical
35 min, Random Hill
LV 14, Avg HR 128
2/2
Prep  foam roller, GFM
24 kg Getup 1+1
24 kg half kneeling windmill series x R+L
Double 32 kg Strength Aerobics EMOTM x 20
first 10 sets {clean+press+squat+Snatch}
Last 10 sets {clean+press+squat}
Indian clubs
2/3
Elliptical
35 min, Alpine hill
Lv. 14, avg HR 128
2/4
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Onearm swing x 10 every 30 seconds x 10
rest 1 min
32 kg Getup x 1 EMOTM x 10
stretch
2/5
REST
The session on the 4th was the Simple standard but was not as easy as I would have liked.
I will begin Plan 260 on Monday the 12th with either the 36 or 40 kg.
2/1
Elliptical
35 min, Random Hill
LV 14, Avg HR 128
2/2
Prep  foam roller, GFM
24 kg Getup 1+1
24 kg half kneeling windmill series x R+L
Double 32 kg Strength Aerobics EMOTM x 20
first 10 sets {clean+press+squat+Snatch}
Last 10 sets {clean+press+squat}
Indian clubs
2/3
Elliptical
35 min, Alpine hill
Lv. 14, avg HR 128
2/4
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Onearm swing x 10 every 30 seconds x 10
rest 1 min
32 kg Getup x 1 EMOTM x 10
stretch
2/5
REST
The session on the 4th was the Simple standard but was not as easy as I would have liked.
I will begin Plan 260 on Monday the 12th with either the 36 or 40 kg.
Wednesday, January 31, 2018
Monday, January 29, 2018
Training update...
1/28
Elliptical
45 min
Alpine hill, level 14
Avg. Hr 132
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Halfkneeling Windmill series x R+L
36 kg Getup x 2+2
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
10 seconds on with 35 seconds rest
switch hands each set
Stretch
1/28
Elliptical
45 min
Alpine hill, level 14
Avg. Hr 132
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Halfkneeling Windmill series x R+L
36 kg Getup x 2+2
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
10 seconds on with 35 seconds rest
switch hands each set
Stretch
Saturday, January 27, 2018
Rest intervals...
Or
The time to rest...
Prep: foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
(without inline to the elbow)
32 kg Sets every 2 minutes:
32 kg Onearm Swing x 10 sets
32 kg Snatch x 8 sets
32 kg Onearm Swing x 2 sets
rest 12 min
32 kg Getup x 1 EMOTM x 10
stretch
I am removing one of the halfkneeling windmill series to see if it changes something. The halfkneeling windmill to the elbow from the "inline" position might be a irritating my hip a bit so I will remove it to see.
Rest periods or time to rest  since I am usually on the clock (so to speak) to get my sessions in I try to take advantage of days where I can rest more so that is what I did for my 32 kg work today.
Swings felt great, snatches had a greater impact (and hitting 80 total reps after not snatching for a while was good) and finishing with swings felt good.
Or
The time to rest...
Prep: foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
(without inline to the elbow)
32 kg Sets every 2 minutes:
32 kg Onearm Swing x 10 sets
32 kg Snatch x 8 sets
32 kg Onearm Swing x 2 sets
rest 12 min
32 kg Getup x 1 EMOTM x 10
stretch
I am removing one of the halfkneeling windmill series to see if it changes something. The halfkneeling windmill to the elbow from the "inline" position might be a irritating my hip a bit so I will remove it to see.
Rest periods or time to rest  since I am usually on the clock (so to speak) to get my sessions in I try to take advantage of days where I can rest more so that is what I did for my 32 kg work today.
Swings felt great, snatches had a greater impact (and hitting 80 total reps after not snatching for a while was good) and finishing with swings felt good.
Thursday, January 25, 2018
Monday, January 22, 2018
The Learning continues...
Friday 1/19
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
Series of Swings  20 seconds work with 1 min rest x
48 kg Twoarm swing x 10
32 kg Onearm swing x 10
32 kg Onearm swing x 10
X 3 series
+ one set of 48 kg Twoarm Swing x 10
Using the PUSH band to measure power etc... Very interesting and will be part of an upcoming article.
1/20
35 minute elliptical
Random hill, Lv 14
Avg. HR 132
1/21
Hour+ walk
Today 1/22
Prep  foam roller, GRM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
32 kg Twoarm swing x 10 EMOTM x 10 sets
rest 1 min
32 kg Getup x 1 EMOTM x 10 sets
32 kg Getup to elbow x 5 right + 5 Left + 5 Left
32 kg Onearm swing x 8+8
stretch
Two observations
1) I have not given twoarm swings their due.
2) I have been overextending my right arm on the Left side GU returning the hand to the ground.
Found this and fixed it today
Friday 1/19
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
Series of Swings  20 seconds work with 1 min rest x
48 kg Twoarm swing x 10
32 kg Onearm swing x 10
32 kg Onearm swing x 10
X 3 series
+ one set of 48 kg Twoarm Swing x 10
Using the PUSH band to measure power etc... Very interesting and will be part of an upcoming article.
1/20
35 minute elliptical
Random hill, Lv 14
Avg. HR 132
1/21
Hour+ walk
Today 1/22
Prep  foam roller, GRM
24 kg Getup + x 1+1
24 kg Half kneeling windmill series x R+L
32 kg Twoarm swing x 10 EMOTM x 10 sets
rest 1 min
32 kg Getup x 1 EMOTM x 10 sets
32 kg Getup to elbow x 5 right + 5 Left + 5 Left
32 kg Onearm swing x 8+8
stretch
Two observations
1) I have not given twoarm swings their due.
2) I have been overextending my right arm on the Left side GU returning the hand to the ground.
Found this and fixed it today
Wednesday, January 17, 2018
Monday, January 15, 2018
Wednesday, January 10, 2018
Monday, January 08, 2018
Good session today...
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling Windmill series x R+L
Onearm Swing series
32 kg x 5 every 30 seconds x 2 sets
40 kg x 5 every 30 seconds x 2 sets
44 kg x 5 every 30 seconds x 2 sets
equal one series + add one min rest between series
X 4 series
14:40 to complete
Rest 1 min
Getup x 1 EMOTM x 10 min total
32 kg x R and L
40 kg x R and L
44 kg x R and L
40 kg x R and L
32 kg x R and L
Stretch
Avg. HR of 149
Max of 166
27:04 total time (includes a couple of min recovery time etc...
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg Half kneeling Windmill series x R+L
Onearm Swing series
32 kg x 5 every 30 seconds x 2 sets
40 kg x 5 every 30 seconds x 2 sets
44 kg x 5 every 30 seconds x 2 sets
equal one series + add one min rest between series
X 4 series
14:40 to complete
Rest 1 min
Getup x 1 EMOTM x 10 min total
32 kg x R and L
40 kg x R and L
44 kg x R and L
40 kg x R and L
32 kg x R and L
Stretch
Avg. HR of 149
Max of 166
27:04 total time (includes a couple of min recovery time etc...
Sunday, January 07, 2018
Training
Jan 5  Rest
Jan 6
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
44 kg Getup x 1 EMOTM x 10 min
rest a bit
Double 32 kg Strength Aerobics x 10 min
{Clean + Press + Squat + Jerk} EMOTM
5 sets  + 1 min rest  5 sets
+ 1 min rest
32 kg Snatches x 5 reps EMOTM x 10 min
stretch
Jan 5  Rest
Jan 6
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
44 kg Getup x 1 EMOTM x 10 min
rest a bit
Double 32 kg Strength Aerobics x 10 min
{Clean + Press + Squat + Jerk} EMOTM
5 sets  + 1 min rest  5 sets
+ 1 min rest
32 kg Snatches x 5 reps EMOTM x 10 min
stretch
Thursday, January 04, 2018
Training Catch up
A little trip to VA to visit my family
Back to training on the 31st
Elliptical
Alpine hill x 35 min
LV 14, avg HR 135
24 kg Getup + x 1+1
1/2 kneeling windmill series x R+L
36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on with 30 seconds off
18:50
stretch
Jan 1  Happy New Year
Prep  foam roller, GFM
16 kg Arm bar and Bent arm bar x R+L
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
32 kg Onearm swing x 10 EMOTM x 10 min
rest 1 min
32 kg Getup x 1 EMOTM x 10 min
stretch
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
36 kg Onearm swing x 5 every 30 seconds x 10 min
rest 1 min
36 kg Getup x 1 EMOTM x 10 min
stretch
A little trip to VA to visit my family
Back to training on the 31st
Elliptical
Alpine hill x 35 min
LV 14, avg HR 135
24 kg Getup + x 1+1
1/2 kneeling windmill series x R+L
36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on with 30 seconds off
18:50
stretch
Jan 1  Happy New Year
Prep  foam roller, GFM
16 kg Arm bar and Bent arm bar x R+L
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
32 kg Onearm swing x 10 EMOTM x 10 min
rest 1 min
32 kg Getup x 1 EMOTM x 10 min
stretch
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
24 kg 1/2 kneeling windmill series x R+L
36 kg Onearm swing x 5 every 30 seconds x 10 min
rest 1 min
36 kg Getup x 1 EMOTM x 10 min
stretch
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About Me
 Brett Jones
 Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com
Blog Archive

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2018
(42)

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April
(8)
 Less than a week out from SFL... 4/26 Elliptical ...
 Quick update Monday 4/23 24 kg Getup+ x 1+1 28 ...
 Update 417 Rest 418 Elliptical 35 min, Random ...
 Update... rest is good Training today: prep  foa...
 Update: Prep  foam roller, GFM 24 kg Getup + x ...
 Back on track... Rest from 46 thru 410 Right kn...
 Keeping it rolling... 43 and 44  Rest Today: ...
 Update... 3/30 Rest 3/31 prep  foam roller, GFM...

►
March
(11)
 Training update 3/27 Elliptical, 35 min Random H...
 Continuing towards SFL... Yesterday  Rest Today...
 Update Rest day yesterday 3/23 Today Prep  foam...
 Barbell work... Prep  elliptical x 5 min foam ro...
 Update... Yesterday  3/20 Elliptical, 35 min, al...
 Travel and Training... Thursday through Saturday ...
 Training update Today (march 14) Prep  foam roll...
 Progress is good... Feeling good is gooder.... M...
 The Return is good.... Rest yesterday Today 3/8 ...
 Starting the Barbell work... Training update: 3/2...
 Training update... Feb. 18 Plan 260 day 3 40 kg ...

►
January
(11)
 First 40 kg session in a while Prep  foam roller...
 Training update... 1/28 Elliptical 45 min Alpine ...
 Rest intervals... Or The time to rest... Prep: f...
 Doubles... Rest  123 and 124 Today Prep  foa...
 The Learning continues... Friday 1/19 Prep  foam...
 Good Double KB session today prep  Foam roller, ...
 Training update.... 114 Elliptical Random hill ...
 Strength Aerobics today... Rest yesterday Today:...
 Good session today... Prep  foam roller, GFM 24 ...
 Training Jan 5  Rest Jan 6 Prep  foam roller, ...
 Training Catch up A little trip to VA to visit my...

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April
(8)