Travel and Training Update

Thursday 10/26
In Anaheim, CA for the NSCA Personal Trainer Conference presenting on Indian Clubs and KBs to improve movement

Prep -
30 min Elliptical

Circuit x 3
Pull-up x 8, 6, 6
DB bench x 50 x 8, 60 x 8, 70 x 8
One-arm Row x 70 x 8+8, 85 x 6+6, 85 x 6+6
Goblet squat x 50 x 8, 60 x 8, 70 x 8

24 kg Get-up + x 1+1

Stretch

Friday 10/27
30 min Elliptical

Red-eye back Friday into Saturday

Rest 10-28 and 10-29

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 5 (continuous)

32 kg Snatch x 6 EMOTM x 20 sets

stretch

Update...

Back from Brazil - an amazing SFG level 1

Wednesday 10/18
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up
36 kg Get-up
40 kg Get-up
44 kg Get-up
48 kg Get-up
all 1+1

36 kg Strength Aerobics x 10 sets {C+P+SQ+SN}
Double 32 kg Strength Aerobics x 10 sets {C+P+SQ}
Double 24 kg Strength Aerobics x 10 sets {C+P+SQ+SN}

Stretch

Thursday, Friday, Saturday, Sunday - LOTS of teaching, demoing etc....

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L
24 kg Get-up x 5+5

24 kg Snatch - 120 reps total
Alternating rep protocols from Strong Endurance

Stretch

Lots of travel coming up and survival is the goal!

Training update

Thursday 10/12
45 min Elliptical
lv 14, avg HR 130, Random hill program

Friday 10/13
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on and 30 seconds off
{Clean + Press + FS}

Stretch


Saturday- Rest
Sunday - yard work etc....
Today - not sure

Getting ready for a long trip to Brazil

Training update

Continued resting (still doing some movement and stretching) for Monday and Tuesday

Today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L
24 kg Get-up + press x 1+1
24 kg Get-up + windmills (3+3) x 1+1
24 kg Get-up + half kneeling bent press (3+3) x 1+1

32 kg One-arm Swing x 6 EMOTM x 20 min

Stretch

Needed an easy session and this fit the bill

Training update

10/4
Rest

10/5
Elliptical
45 min, lv 14, Random hill program
avg. HR 130

10/6
prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat + Snatch}
10 seconds work - 30 seconds rest
switching hands each set

Stretch

Yard work and a big Garage clean out Saturday and Sunday

Little DBL KB work...

yesterday
Rest day

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

Strength Aerobics - Alternating sets of:
DBL 24 kg {Clean + Press + Squat + Snatch}
and
DBL 32 kg {Clean + Press + Squat}
X 30 sets total (fifteen of each)
10 seconds on and 30 seconds rest

Stretch

the 24's feel very light after the 32's

Training...

Yesterday
Elliptical x 45 min
Random hill program
Lv 14
avg HR 131

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Snatch x 6 EMOTM x 20 min

Stretch

Snatches felt snappy and powerful - sprinting with the 32 kg.

Training update...

It seems that adding one rep is not linear but rather it is exponential at times.

Yesterday - 9/27
Rest

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3

36 kg Strength Aerobics - 10 seconds on/30 seconds off
{Clean + Press + FS} R + L
then alternating R then L sets of:
{Clean + Press x 2 + FS} x 16 sets
{Clean + Press + FS + SN } x 16 sets
Total of 34 sets

stretch

Having 4 reps per set of Strength Aerobics is not a  linear increase - at least for me.
The last 6-8 sets were a challenge.

Swings and Get-ups

yesterday 9-25
Rest

Today
Prep - Foam Roller and GMF
24 kg Get-up + x 1+1
40 kg Get-up x 2+2, 2+2, 1+1

40 kg One-Arm Swing x 5 EMOTM x 20 sets

Stretch

Training Update...

Friday 9/22
Rest

Saturday
4.5 mile walk on the Montour Trail

Sunday
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up with a press at each step on the way up x 1+1
24 kg Get-up with 3 windmill at the top x 1+1
24 kg Get-up with 3 1/2 kneeling bent presses x 1+1

Snatches - weight ladder
Strong Endurance protocol x 6 series
24 kg, 28 kg, 32 kg, 32 kg, 28 kg, 24 kg

stretch

120 total snatches and after the two series with the 32 I was about 2 seconds faster on the last two series with the 28 and 24 kg.

Training update:

yesterday 9/21
prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets (15 each arm)
10 seconds on/30 seconds off
{clean + press + front squat}
brief rest
36 kg One-arm Swing x 6 every 30 seconds x 10 sets

Stretch

One rep up on the swings made a difference and I need an easy day or two in the mix over the next couple of days since my last 4 or more sessions have been on the heavy side of things.

Training update

yesterday 9/19
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Half Kneeling Windmill series x Right and Left

44 kg Get-up x 1 EMOTM x 10 (five each side)

44 kg One-arm Swing x 5 EMOTM x 20 sets

Stretch

Training update

Saturday 9-16

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

32 kg Snatch x 5 EMOTM x 24 min
aka - ratom - reps at top of minute

Stretch

Sunday and Today
Rest

Training update...

It has been a tough week.
We found out Thursday morning 9/7 that my Mother-in-Law had passed away so everything came to halt and we got ourselves together and made the trip be a part of the arrangements and funeral etc...
The funeral was a great celebration of her life and she was well loved and is now at peace.

Saturday and Sunday I was able to get in a hotel workout:
Elliptical 30 min
DB press x 50# x 15
DB row x 50# x 15
Goblet squat x 50# x 15
DB "skull crushers" x 25# x 15
DB Curls x 30# x 15

Good to get some work in to assist in handling the stress.

Drive back to Pittsburgh on Tuesday

Wednesday 9/13
prep - Foam Roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 5 sets

36 kg Strength Aerobics x 30 sets
{Clean + Press + FS} 10 seconds on and 30 seconds off
switch hands each set
rest 2+ minutes
36 kg One-Arm Swing x 5 every 30 seconds x 10 sets

Stretch

Last night 9/14
Elliptical x 42 min
level 14, random, avg. HR 130
Certainly hit some higher heart rates during some of the Hills but I had been getting the same avg. HR at level 11 or so previously so I may just be getting in better "shape".

Today
Rest and continue to try to catch up.

Training Update:

8/31
Rest

9/1
Elliptical x 45 min

9/2
prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch - Strong Endurance protocol - total of 120 reps

9/3
Rest

9/4
Walk 4+ miles

9/5
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Snatch x 5 RATOM x 10 min
continuing into
36 kg Snatch x 3 RATOM x 10 min
Total - 80 reps

Today
Elliptical x 35 min

Training Update

Yesterday - Rest day

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3 and 2+2

36 kg Strength Aerobics x 30 sets (in 17:15)
{Clean + Press + Squat}
10 seconds on/25 seconds off
switching hands each set

Rest 2-3 minutes

36 kg One-arm swing x 5 every 30 seconds x 10 sets

Stretch

Consistent Intelligent Training...

Saturday
5 mile hike at McConnell's Mills
Which is like 5 miles of climbing stairs due to the rocky paths but a beautiful day to hike along the creek.

Sunday
Rest

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
44 kg Get-up x 1+1 x 5 sets in 9:20
(basically one rep each minute for 10 total - 5 each arm like Simple and Sinister)

40 kg One-Arm Swing x 5 RATOM x 20 sets

Stretch

Three or four training days a week with more light days than heavy is working out pretty well.

Friday training

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up with Presses x 1+1
24 kg Get-up with 3+3 Windmill x 1+1
24 kg Get-up with 3+3 half kneeling Bent Press x 1+1

32 kg Snatch x 5 reps RATOM x 20 sets

stretch

RATOM - reps at top of minute

Training update...

Yesterday
Elliptical x 45 min
Avg. HR 130
Stretch

Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
alternating hands each sets
10 seconds on - 30 seconds off

Stretch

What a difference a rep makes!
Adding the snatch to the set of strength aerobics changes things quite a bit

A busy weekend and back to the training...

I was in Seattle this past weekend teaching an FMS course.
Great group of attendees!
The "red-eye" back Saturday night into Sunday morning was "fun" or not.

Today
Prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up x 5+5

32 kg One-arm swing x 6 x 20 sets
RATOM

Stretch

Training catch-up

I believe I took Monday off.

Tuesday
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 100 total reps - Strong Endurance protocol

stretch

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Strength Aerobics x 30 total sets (15 each side)
{Clean + Press + Squat}
Set the clock for 10 seconds work and 30 seconds rest

Stretch

2.5 weeks of travel...

So I was home for just over 24 hours in a 2.5 week time frame between SF Leadership meeting, a trip to NY and a trip to NC... tooooo much back to back to back travel.

Today was all about easing back in to training:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up w/ Presses x 1+1
24 kg Get-up w/ 3+3 Windmill x 1+1
24 kg Get-up w/ 3+3 1/2 Kneeling Bent press x 1+1

32 kg One-arm swing x 5 RATOM x 20 min

Stretch

Training

7-22
Rest

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

Double 24 kg Strength Aerobics x 5 min
{Clean + Press + FS + Snatch} every 30 seconds
 3 min rest
 24 kg Snatch x 80 total reps "secret protocol"

Stretch

Off to the StrongFirst Leadership Meeting in Denver

Training...

yesterday Thursday 7/20
35 min Elliptical


Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

28 kg Snatch x 100 total reps "Secret Protocol"

Stretch

The 28 kg will be a perfect bridge to more volume with the 32 kg.
The "tweener" weights are excellent for the ballistics but probably less so for the grinds IMO.

Training update

Yesterday
"Rest" with a good bit of GFM movement practice

Today
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3
36 kg Get-up x 2+2
36 kg Get-up x 1+1

36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switching hands each set (so R at the zero and L at the :30)

Rest 5 min

36 kg One-Arm Swing x 80 total reps "Secret Protocol"

stretch

Strength Aerobics and Swings felt rather good today!

Training Update:

Friday 7/14
Off
Saturday 7/15
Hike - 7 miles

Sunday
Off
Monday 7/17
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up + presses x 1+1
24 kg Get-up + Windmill 3+3 at top x 1+1
24 kg Get-up + Half Kneeling Bent press x 3+3 x 1+1

24 kg Snatches x total of 160 "secret protocol"

Stretch

Training...

Yesterday 7/12
45 minute Elliptical

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2
36 kg Get-up x 1+1

36 kg Strength Aerobics x 15 min
{clean+press+squat} x R and L at the top of each minute
bonus set of R+L last 20 seconds of last minute
32 sets total (16 each arm)

stretch

Interesting to manipulate the variables
I usually do a set (one side) every 30 seconds (10 seconds work/20 seconds rest).
This was 20 seconds work and 40 seconds rest.
The same "numbers" but different impact.

Training...

Yesterday
Rest

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

One-arm Swing weight ladder
32 kg x 20 total (secret protocol)
44 kg x 20 total (secret protocol)
40 kg x 20 total (secret protocol)
32 kg x 20 total (secret protocol)
32 kg Snatch x 20 total (secret protocol)

stretch

In other news....

http://www.brisbanetimes.com.au/queensland/national-gym-chain-personal-trainer-sued-after-man-spends-week-in-hospital-20170709-gx7q1p.html

Training...

Yesterday
45 min Elliptical

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total volume
"secret protocol"

Stretch 

Time to have an easy day...

It is amazing how quickly weight and volume add up.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
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 Bent Press x 3+3
(5+5 One arm rows after each set of Get-ups - with that weight)

32 kg Snatch x 80 total reps
secret protocol

stretch

7/2 was a 160 volume day with half 32 kg and half 24 kg
7/4 was a good 36 kg day
so today I probably should have gone lighter but couldn't resist the 32 kg for snatches.
Next session will be lighter.

Training update:

Yesterday
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3 sets

36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switch hands each set
2 min rest
36 kg One-arm swing x 60 reps total
"secret protocol"

Stretch and bit of Pool time

Today - Rest and Stretch

Training catch-up

Thursday 6-29
Elliptical 40 min

Friday and Saturday
Rest

Sunday 7/2
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Snatch x 80 reps total
"secret protocol"
2 min rest
24 kg Snatch x 80 reps total
"secret protocol

Stretch
Swimming 200+ meters

Today
40 min elliptical

Training catch up...

Sunday June 25
6.5-7 mile hike

Monday June 26
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3 and 2+2

32 kg One-arm Swing x 100 total reps
"secret protocol"

stretch

Tuesday June 27
rest

Wednesday June 28 (Today)
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 160 total reps
"secret protocol"

Training today

Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3 and 2+2

32 kg Snatch x 80 total reps
secret protcol

Training today

(I gave up trying to come up with "fancy" titles.)

Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3 sets

36 kg Strength Aerobics x 15 min
{Clean + Press + Squat}x 1 set every 30 seconds
switch hands each set

Stretch

Training today:

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total reps
"secret protocol" (10x2)

Stretch

Simple Simple Simple....

Prep
Mow yard
foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg One-arm Swing x 80 total reps
"secret protocol"

Stretch

Keeping it simple

Yesterday:
40 min walk
then
prep: foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

24 kg snatch - 120 reps total
"secret protocol"

Today
40 min Elliptical
Stetch

Recent training:
6/12
Prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up with 3+3 1/2 kneeling bent press x 1+1

24 kg Snatch x 10 x 10 sets RATOM
reps at top of minute

6/13
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up with 3+3 1/2 kneeling bent press x 1+1

24 kg Snatch - total of 80 reps
"secret protocol"

6/14
Swimming

6/15
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 4+4
32 kg Get-up x 3+3

24 kg Snatch x 5+5 x 10 min

6/16
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Strength Aerobics x 15 min
{clean+press+front squat} every 30 seconds
switch hands each rep

Just too many deadlines and places to update...

Memorial Day 2017 

Always remember...

Training has been good

Today
Prep - foam roller and GFM
24 KG Get-up + x 1+1
24 kg Windmill x 3+3
36 kg Get-up x 1+1
36 kg half kneeling Bent press x 2+2

36 kg Strength aerobics x 15 min
36 kg One-arm swing x 5 every 30 seconds x 5 min

Yard work etc....

Stretch

Did a similar training session on Friday the 26th
6 mile Hike on Saturday
Rest yesterday
and today's session

Doing pretty OK

Time at home should mean time to train...

Prep - Foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
32 kg Half kneeling Bent Press x 3+3

32 kg Strength aerobics x 15 min
{clean + press + fs} one set every 30 seconds
alternate arms each set
Continuing into
32 kg One-arm Swing x 5 every 30 seconds x 5 min

Stretch

Simple, efficient and effective

Still plugging away...

It's been a busy April with three weekends on the road including the SFG level 2 in Chicago.

Still training

Sunday -
45 min elliptical and stretch

Yesterday -
prep - foam roller, GFM, Clubs
28 kg Get-up + x 1+1
28 kg 1/2 kneeling Bent Press x 3+3

28 kg Strength Aerobics x 15 min
{Clean + Press + FS} every 30 sec - switching hands each set
continuing into
28 kg One-arm swing x 5 every 30 seconds x 5 min

Stretch

Today
45 min elliptical and stretch
avg HR 135

Easter travel and more travel...

Made a trip to the FMS home office to get some work done with Gray and Lee then swung over to visit my family for a couple of days. Got a 4-5 mile hike in with my Dad while at home and had a good trip.

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg SOS Get-up x 1+1
28 kg Get-up x 1+1
36 kg Get-up x 1+1
28 kg Half kneeling Bent Press x 2+2

28 kg Strength Aerobics x 15 min
28 kg Snatch x 5 reps every 30 seconds x 5 min

stretch

(and yard work and...)

Travel and still training...

I've had a bit of travel - a one day trip to Orlando to present at the TSAC conference for the NSCA.
A good event and great to have the opportunity to present for the NSCA.

Three take aways:
1) Ankles - they are important.  Check out the new Motor Control Screen from the FMS which includes an Ankle Clearing.
https://functionalmovement.com/Articles/751/introduction_to_the_modified_fms

2) I think I counted 5-6 different talks on Screening and Assessment.  Just look into and use the FMS IMO

3) Speed Saves.  Martin Rooney and an Army Ranger were presenting on a speed test to make sure our soldiers have a better chance of coming home safely.  Important work.

I hit a classic 32 kg Simple and Sinister session on Monday the 10th.
45 minute Elliptical on Tuesday the 11th (avg HR 130)

Today:
Foam roller and GFM
24 kg Get-up + x 1+1
24 kg SOS Get-up x 1+1
36 kg Get-up x 1+1

28 kg Strength Aerobics x 15 min
{Clean + Press + FS} one set every 30 seconds, switching hands each set
continuing into:
28 kg Snatch x 5 every 30 seconds x 5 min.
switching hands each set

Stretch

A day off and then...

Wednesday the 29th was a day off

Thursday 
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

Secret KB Snatch Protocol
total of 60 reps with the 32 kg KB and 40 reps with the 24 kg KB

stretch

Yesterday 
Elliptical x 40 min
random hill, level 10-12
avg HR - 131

Today..... not sure

Swings...

An efficient session today:

prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Windmill series x right + left

36 kg One-arm Swing x 100 reps total - Secret Protocol
(50 each arm in under 14 minutes)

Stretch

Training...

Double KB Circuits and Secret protocol work on Swings and Snatches

3/24
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5
24 kg 1/2 Kneeling windmill series x Right + Left

Double 24 kg Circuit (reps at 3 per exercise)
Clean and front squat x 3
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Double swing x 3
Clean and front squat x 3
Clean and press x 3
Clean and front squat x 3
Double swing x 3
Clean and push press x 3
Double kettlebell snatch x 3
Clean and jerk x 3

Rest 30-45 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

3/25
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2
24 kg 1/2 Kneeling Windmill series x Right + Left

KB Snatch - Secret protocol
total of 60 reps w/ 32 kg
total of 40 reps w/ 24 kg


3/26
Elliptical 40 min
Random Hill Program
level 10
Avg. HR 130

Today 3/27

Prep: Foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
24 kg 1/2 Kneeling Windmill series x Right + Left

Circuits - x 3 circuits
Double 24kg for the first circuit (reps at 4 per exercise)

Clean and press x 4
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Push press x 4
Clean and front squat x 4
Jerk x 4
Double swing x 4
Clean and press x 4
Double kettlebell snatch x 4
Push press x 4

Rest 15-30 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.

Travel, Training and Work...

I presented at the MAATA Conference (Mid-Atlantic Athletic Trainers Association) offering a one day FMS level 1 and a hands on session the next day for Essential KB techniques.
Always great to get in front of the ATs and present.

I have hit a couple of sessions since returning:

3/21
Prep: Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5
24 kg 1/2 Kneeling Windmill series x Right + Left

Circuits - x 3 circuits
Double 24kg for the first circuit (reps at 3 per exercise)

Clean and press x 3
Get-up x 1+1 (adjust weight or reduce steps of get-up as needed)
Push press x 3
Clean and front squat x 3
Jerk x 3
Double swing x 3
Clean and press x 3
Double kettlebell snatch x 3
Push press x 3

Rest 15-30 seconds between exercises, and 2-3 minutes between circuits.
Do 1 clean per exercise set.





Getting ready for teaching level 2 in Chicago

Today:
Prep: Foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling windmill series x Right + Left

36 kg One-arm Swing x 100 total reps (50 each hand)
Secret protocol ;-)

20 min Elliptical - alpine hill, level 10, avg. hr 135

stretch

Quick training...

Rest day 3/12

Today:
Elliptical x 20 min, Alpine Hill, Level 12, Avg. HR 139

Foam roller,  GFM
24 kg Get-up + x 1+1 (plus presses at floor, elbow, hand, and half kneeling)
24 kg Half Kneeling Windmill series x R+L (one each + 2 Bent presses)

Double 32 kg MP x 3 x 5 sets

stretch

Update...just been busy...

So I have a new website... www.appliedstrength.com

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 blog...so 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:
3/8
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

stretch

3/9
Elliptical x 20 min. Alpine Hill, level 12, avg. HR 140
GFM

3/10
Rest

3/11
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)

Stretch

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.

9 out of 11...

just finished up a run of 9 out of 11 days on the road teaching etc...
It adds up.

Rested yesterday
Today:
Prep - foam roller and GFM
20 kg Get-up + x 1+1
24 kg Get-up x 1+1

24 kg Strength aerobics x 15 min
{Clean+long push-press+snatch} x 30 sets total
32 kg One-arm swing x 10 x 5 min (ratom)
6 sets total (two sets in the last minute)
20 min total
Stretch

Lots of travel...

I was in Jacksonville, FL for the NSCA PT conference presenting on KBs and the Single Leg Squat (pistols). Then on to Orlando for closed course.

Got in a couple of good sessions at the hotel in Jacksonville
Pull-ups, pistols (progressions etc...), and some one arm push-ups and cardio etc...

Today
prep - foam roller and GFM
24 kg Get-up + x 1+1 
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

32 kg Strength aerobics x 10 min
{clean+press+squat} x 20 sets alternating arms
32 kg Snatch x 3 every 30 seconds alternating arms x 10 min
20 min continuous

24 kg Windmill x 5+5

More snatches today...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 x 2 sets - between sets of GU

32 kg Snatches x 3 every 30 seconds x 20 min
40 sets total

24 kg Windmill x 5+5
Stretch

Short on time...

Had to fit a quick one in today and needed to blow off some steam...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

Double 32 kg Strength aerobics x 12 min
{clean+press+squat} 20 sets total

24 kg Windmill x 5+5

SLS and Snatching

A bit of rest on Oct. 2 and 3

SLS (single leg squat - aka - pistol) practice on Tuesday the 4th

yesterday
prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 x 2 sets (between sets of GU)

32 kg Snatch x 3 every 30 seconds x 16 minutes
34 sets total (doubled up in the last minute)

24 kg Windmill x 5+5
stretch

Rest and training...

Yesterday was just a bit of foam roller and GFM

Today
Prep - foam roller and GFM
36 kg Get-up x 1+1 x 3 sets
36 kg Goblet squat x 3 between GU sets - so 2 sets

36 kg Strength Aerobics x 16 min
{clean+press+squat} x 32 sets total

36 kg Windmill x 3+3
stretch

Not bad...

A little heavier today...
but less...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
20 kg Half kneeling windmill series x R+L

44 kg One-arm swing x 5 x 10 minutes (RATOM) + 2
so 60 swings total

24 kg Windmill x 5+5
stretch

yesterday was 24 kg Strength aerobics so today's 44 kg swings were heavier
yesterday's volume was 126 total "reps" and today's 60 is 1/2 that...
so heavier but less

Easy day...

prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

24 kg Strength Aerobics x 20 minutes
{clean+press+squat} x 42 sets
alternating through three different variations
"regular", open palm, bottom up

24 kg Windmill x 5+5
stretch

nice and easy

A little snatching...

Prep - foam roller, GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets
32 kg one-arm swing x 5+5 between sets of GUs (2 sets)

32 kg Snatch x 3 every 30 seconds x 16 min
34 sets total (doubled up in the last minute)
102 reps total

24 kg Windmill x 5+5
stretch

Conservative treatment for FAI... and some training....

I need to read through it again but this appears to be a good article on conservative treatment options for FAI - which is the route that I chose for my hip issues...
http://bjsmbeta.bmj.com/content/50/19/1217.full

Training today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total {clean+press+squat}
24 kg Windmill x 5+5
stretch and Fast and Loose drills

Quick swing practice...

Prep - foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg One-arm swing x 5 x 10 min
reps performed every 30 seconds
switching arms each set
100 reps total

Travel and....

Travel seems to be taking a bit bigger toll on me than it used to.  Fatigue from teaching over a weekend and the travel required catches up with me and I end up missing some training days.
But I treat this as just part of life and don't stress over it.

Today:
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 20 min
{clean+press+squat+snatch} x 62 sets total in the time frame
thirty-one each arm
Stretch

Strength Aerobics

Prep - foam roller and GFM

36 kg Get-up x 1+1 x 3
36 kg Goblet squat x 3 between sets of GU so 2 sets

36 kg Strength Aerobics {clean+press+squat} x 15 min
30 sets total

36 kg Windmill x 3+3
Stretch

Just Get-ups and...

Today was just Get-ups and a bit of work on Single Leg Squat or "Pistols"

Prep - Foam roller and GFM
20 kg Get-up + x 1+1
32 kg Get-up x 1+1
24 kg Get-up x 1+1
40 kg Get-up x 1+1
24 kg Get-up x 1+1
44 kg Get-up x 1+1
32 kg Get-up x 1+1

stretch
Between sets of get-up working on weighted and unweighted single leg squat drills

Quick and efficient...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 1+1 x two sets

32 kg x 10 Alternating swings x 10 sets
RATOM

Stretch

Feeling good

Golf and 9/11

The pic is from the 9/11 memorial in NY...

Saturday was a golf outing (18 holes, 4 person scramble)
Sunday I took a day off.

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics x 20 min
40 sets total
First 10 sets {Clean+Press+Squat+Snatch}
Next 10 sets {Clean+Press+Squat}
5 sets {Clean+Press+Squat+Snatch}
15 sets {Clean+Press+Squat}

Stretch

Strength Aerobics 

Prep - foam roller, GFM
24 kg Get-up + x 1+1
40 kg Get-up x 1+1

40 kg Strength Aerobics {clean+ press+ squat} x 20 min
total of 16 sets total (8 sets each arm)
Added in 44 kg one arm row x 5+5 after the first 10 sets
(meaning right - rest - left - rest - row x 5 each arm)

Stretch

last set of Strength aerobics on the left arm was a push-press - couldn't get the press which was a surprise but that's the way it goes


Variations on Strength Aerobics have been my favorite training lately
Some variations:
Single KB - Clean + Press + Squat
Various weights
Double KB - Clean + Press + Squat
Various weight
Single KB - Clean + Press + Squat + Snatch
various weights
Double KB - Clean + Press + Squat + Snatch
various weights
Single KB - Clean + Press + Squat - Laddering reps on the Press and Squat
various weights
Double KB - Clean + Press + Squat - Laddering reps on the Press and Squat
Various weights

Various time frames on any of the above - sometimes 15 minutes and sometimes 30 minutes

Other variations can include sets of swings or snatches after a set of strength aerobics
maybe 5-10 reps then rest and then repeat

Sometimes I shoot for a set with one arm at the top of the minute and then a set with the other arm at 30 seconds left and keep going for the time chosen.
Sometimes I just rest and go when I am ready and not shooting for any particular volume etc...

Fun stuff

A few snatches...

Prep - foam roller, GFM
32 kg Get-up x 1+1 x 3 sets
32 kg Snatches x 5 x 10 sets RATOM (alternating hands each set) + an extra set of 5 each arm in last 25 seconds of the last minute
stretch

Snatches felt good

Hit the driving range again - not too bad considering it is the second time this year I was swinging a club.  I have to find a way to shorten my swing.

Waving the intensity etc....

Nice and easy today

Prep - foam roller and GFM
24 kg Get-up+ x 1+1

24 kg Strength Aerobics - {Clean+Press+FS+Snatch} x right - brief rest - left X 20 min
42 sets total

Stretch etc...

I would consider yesterday a heavy day so today needed to be a light day.  Plus swinging a golf club for the first time this year was sure to "wake" up some areas of the old body.

Hiking and swinging...

Yesterday -
5 mile hike with my wife - just great to be out moving around in that thing called nature!

Today -
Prep - foam roller and GFM
24 kg Get-up + x 1+1
44 kg Get-up x 1+1 x 4
44 kg One-arm swing x 5 x 10 sets (RATOM - alternating hands each set)
24 kg Windmill x 5+5 

Off to the driving range for the first time of the year since I have a golf outing this Saturday.

"Rest" yesterday and training today....

Yesterday was just yard work and setting up for a birthday party.

Today:
Prep - foam roller and GFM
36 kg Get-up x1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between sets of GU

36 kg x 20 min Strength aerobics + swings
each 2 min. period = {Clean + Press + Squat x right - brief rest - left} + 5 Swings
(swing variations - two arm, next set right arm, next set left arm etc...)
Added an extra set of Strength aerobics on each side at the end so...
11 sets each arm Strength aerobics and 50 swings total

Keeping things rolling

Just some Get-ups...

Based on a question from the book of faces I will be shooting a video on positioning the KB properly once the size of the KB gets to a certain point....stay tuned on strongfirst.com for my articles

Today
Prep - foam roller and GFM

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

Basically just a get-up with each KB in my office.

Apparently I've been missed...

This summer has been crazy and August followed suit but things are back on track (I think)...

FODMAPS and Gluten - I'm back being Gluten free.  Down 15 pounds and 4 inches off the waist so whether its gluten or fodmaps I don't care.  The results speak for themselves.

Training - I just need to keep it easy and smooth with good recovery.

8/30
Prep - Foam roll, GFM
36 kg Get-up x 1+1 x 3 sets
36 kg Goblet squat x 3 x 2 sets between get-ups

36 kg Strength Aerobics {Clean + Press + Squat x right (rest) repeat on left etc...}
X 30 sets total in 20 min

Stretch and recovery

8/31 
Prep - Foam roll, GFM
24 kg Get-up plus x 1+1
24 kg 1/2 kneeling bent press x 3+3
24 kg Windmill x 5+5

24 kg Snatch x 5 x 10 min {12 sets total}
RATOM

Stretch and recover

9/1
Prep - Foam roller, GFM
24kg Get-up plus x 1+1
24 kg Goblet squat x 5
24 kg Windmill x 5+5

Double 24 kg "Thruster" {Clean + Squat into Push-press} x 3 x 10 sets in 12 minutes

Stretch and recover

Too Busy...

I cannot believe what a crazy time it has been.
A vacation, NSCA national convention, FMS meetings and SF meetings and Plan Strong and all of my on-line clients etc...

Some training has been happening but much

7/28/2016

Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x Right + Left
24 kg SLDL x 5+5
24 kg Windmill x 5+5

Double 24 kg Strength Aerobics {Clean+MP+FS} x 15 min
30 sets total
24 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

Today:
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Windmill series x Right + Left

32 kg Strength Aerobics {Clean+MP+FS+Snatch} x 15 min
30 sets total
32 kg Alternating swing x 10 x 5 sets
RATOM

Stretch

6/18/2016
prep - Foam Roller, Ground Force Method

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

32 kg One-arm Swing x 10+10 x 5 sets
set every 2 mintues

L-sit in x 10 sec holds x 5 sets (20 sec. between)

Stretch

Today
Prep - foam roller, ground force method
24 kg Get-up + x 1+1
24 kg Goblet squat x 5
24 kg SLDL x 5+5
24 kg Windmill x 5+5
24 kg Bottom Up Press x 3+3

Double 24 kg Jerks x 5 x 20 sets
RATOM except addition of 1 minute rest between two of the sets

L-sit - 10 sec on/20 sec. off x 5

Stretch

Back from the SFG level 2

My recent training has been focused on being ready for the SFG level 2 certification held outside of Orlando FL over this past weekend.  It was 90+ degrees and 90+% humidity over the weekend in an great facility but only cooled by industrial fans (So I had to speak over them all weekend) - fun stuff.
A great team of assistants and a great group of attendees!

Been very busy since returning so other then some "roll and stretch" sort of movement today was my first training day.  (which by the way I felt great demonstrating and moving at the workshop)

Today
Prep - foam roller and GFM
24 kg Half kneeling windmill series x Right and Left
24 kg Get-up + x 1+1

24 kg Strength Aerobics x 20 minutes
40 sets total
alternating sets of {Clean + Press + FS + Snatch} right at the top of a minute and Left at the :30 mark of the minute and sets of {Clean + Press + FS + 3 snatch} same set up on the next minute

Stretch

Keeping it going...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Bent Press x 3+3

36 kg Strength Aerobics x 16 minutes
(Clean + MP + FS) x 32 sets total

36 kg One-arm swing x 7 x 10 sets
RATOM

Stretch

Saturday training...

June 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg Snatch x 5 x 20 minutes
RATOM
Switch hands each set

Just needed an easy day after the Thursday workout.

Adding one thing...

Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min
first 10 min (clean + MP + FS + Snatch)
last 6 min (clean + MP + FS)

36 kg One-arm Swing x 5 x 16 min
RATOM
Switch  hands each set

Stretch

Adding that one rep of the Snatch during the first 10 min of the Strength Aerobics really kicked thing up a notch - just like it did the other day with the double 24 kg session.

Proved something to myself today...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling Bent Press x 3+3

Double 32 kg
MP x 5 x 5 sets
FS x 6 x 5 sets
Clean X 10 x 5 sets

2:45 between sets
exercises performed in straight sets
(all MP sets before all the FS sets etc...)

Stretch

set 4 of the MP was 3+1+1
set 5 of the MP was 2+1+1+1
I needed more rest between MP sets

Cleans - I added a minute of rest between sets 3 and 4
and set 5 was 5 reps at 2 min and 5 reps a 15 sec. left
again - I needed more rest

So what did I prove?
a change of activity is a form of rest
I performed this workout in a circuit fashion a little over a week ago with 3 min between sets with the exercises in a circuit fashion and it was quite manageable.  The difference in performing a set of cleans or presses or whatever every third sets is dramatic

What a difference...

Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

Double 24 kg Strength Aerobics x 21 minutes
(Clean + MP + FS + Snatch = one set)
30 sets total

Stretch

What a difference adding in the snatch made!

MP Ladders

Prep - foam roller and GFM

24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg MP ladders
first ladder - 1+1 > 2+2 > 3+3 > 4+4 > 5+5
Next three ladders = 1+1 > 2+2 > 3+3

in between ladders
36 kg Goblet squat x 5
36 kg One-arm Row x 5+5

36 kg Swings x 10 x 6 sets
RATOM

stretch

Quite happy with this since I have been pressing primarily singles with the 36 kg and 3-4 reps with double 32's

Jerks and Swings...

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling Windmill series x R+L

Double 24 kg Jerks x 5 x 15 sets
Reps At Top Of Minute (RATOM)

44 kg One Arm Swings x 4 x 16 sets
RATOM - switch hands each set

Stretch

Jerks felt much better than last time.

More progress....

Good training day today:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 minutes
32 sets total - (right top of the min. and left at 30 sec. left in the minute)
Every other minute MP x 2 in the set

36 kg One arm swing x 6 x 16 minutes
reps at top of minute
switch arms each set

Stretch

Adding in 2 x MP every other minute really kicked the session up a knotch

Quick and Easy...

Prep - Foam Roller, GFM
20 kg Get-up x 3+3, 2+2, 1+1

20 kg Snatch 10+10 x 5 sets
20 recovery breaths between sets

20 kg Windmill x 5+5

Travel and training...

Had a trip early in the week that threw things off but back at it today:

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling windmill series x R+L
24 kg Athletic drills x R+L

Double 32 kg
Clean x 10
MP x 4
FS x 5
X 5 sets of each in a "circuit"
42:30 total time
approx 3 min per set (work + rest)

stretch

Progress...

And progressives... as in my first pair of progressive lenses (bifocals)
I've needed reading glasses for the last year+ and now its on to full progressive lenses for distance and reading.

Training today:
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
24 kg half Kneeling windmill series x R+L
24 kg Goblet squat x 5
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min (32 sets total)
36 kg One-arm swing x 5 x 16 min (reps at top of minute)

stretch

36 kg strength aerobics last time was 28 sets total with a minute rest each 5 minutes and doubling up during the last minute - This time it was 32 sets without extra rest or doubling up -progress!
Even the one-arm swings felt snappier and better all the way through.

Easy Day...

Prep - Foam Roller, GFM
20 kg Get-up + x 1+1
20 kg Half kneeling Windmill series R+L

20 kg Snatch breathing ladder
1+1 through 7+7 = 2:1 (reps to breath ratio)
8+8 through 10+10 and 5+5 = 1:1 (reps to breath ratio)

First snatch workout since surgery Feb. 3.

Doubles...

Training today:
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

Double 32 KG Strength Aerobics x 21 minutes
22 sets of {Clean + MP + Long Push-press}

Stretch

Why so complicated...
And 
A couple of training days...

Had an interesting comment on one of my Facebook posts the other day (which was removed by the person that put it up) and it got me thinking a little.

Basically it was a comment on an article from www.functionalmovement.com about integrating FMS, SFMA etc... and the comment went along the lines of: "I feel like I need a masters in exercise science to understand most of your posts....am I not making my training complicated enough...(I) work out 3-5 days a week and am "fit" so do I need to make it more complicated..."  
I am paraphrasing and working off of memory so that may not be exactly it but it is close and in the spirit of the comment.

The "tagline" from the blog/website here: Cultivating Simplicity in Training, Strength, Kettlebells, Health, and Fitness
I believe that simplicity has a price and that price is understanding something well enough to make it simple or explain it simply. (paraphrasing Einstein) 
So some of my posts on Facebook are meant for the fitness professional not the "end user" or client and tend to be research studies or articles that I think are good or useful.  This is not meant to make the concept of fitness inaccessible but I continually study and research and progress professionally and that ends up on my Facebook feed.

My clients understand how simple I make "fitness" and its pretty simple.  
But again simple has a price.

Saturday 5/7
Prep - Super Joints style joint mobility, Dbl 24 kg MP x 5, Dbl 24 kg FS x 5, Windmill x 5+5

Double 24 kg Jerks x 20 sets - 20 seconds Jerks + 1 minute rest
First 10 minutes = 6 jerks per 20 sec
Second 10 minutes = 5 jerks per 20 sec
Added about 2 min extra rest by adding a minute between a couple of sets in the last 10 just to keep rep quality high
Stretch

Today
Prep - Foam Roller , GFM
36 kg Get-up + x 1+1

36 kg Strength Aerobics x 16 minutes
28 sets total 

36 kg One-arm swing x 5 x 16 minutes
reps at top of minute, alternate hand each set

Stretch

 

Doubles...

Prep - Foam roller and GFM
24 kg Get-up Plus x 1+1
24 kg Half Kneeling Windmill series x Right and Left
24 kg Goblet Squat x 5

Double 32 kg "Circuit"
Dbl 32 kg Clean x 10
Dbl 32 kg See Saw Press x 10
Dbl 32 kg FS x 5
X 5 "circuits"
35 minutes total time

Stretch

Fun stuff

There is a line in the original KB book by Pavel about a study with experienced weightlifters performing double 32 kg cleans for 10 leaving the Heart Rate elevated for an extended time and I can concur with this ;-)

Couple of recent training days

BTW - I have been putting out quite a few articles on strongfirst.com if you want to head over there and check them out.

With a Level 2 SFG to teach in about 5 weeks it was time to get under the double KBs again and start going overhead regardless of my right arm and things are going ok

Last Wednesday or Thursday I did a Double 24 kg workout


April 30
prep - Foam roller, GFM
24 kg Get-up plus x 1+1
20 kg Half kneeling windmill series right and left

"Circuit"
Double 32 kg Cleans x 10
Double 32 kg Press x 3
Double 32 kg Squat x 5
X 5 circuits

Stretch

Today
Prep - Foam roller, GFM
24 kg Get-up plus x 1+1

Strength Aerobics
Alternating sets of
Double 24 kg Clean + Press + Squat
and
Double 32 kg Clean + Press + Squat
X 20 minutes (30 sets total)

44 kg x 5 reps at the top of the minute x 10 minutes
2 arm > Right hand > Left Hand > 3 times and final set of 2 arm

Stretch

Healing up and backing off

I am still healing up at my surgical sites.  Demonstrated 2 Push-Presses and found out I was not ready for overhead ballistics. 
So... I am backing off a bit and taking my time in healing up.

Past couple of days have been stretching only

Today
Prep - foam roller, GFM
20 kg 1 arm swing x 10+10 x 2 sets
44 kg 2 arm swing x 10 x 1 set

20 kg Goblet squat x 5
20 kg Low Windmill x 5+5
Stretch

S&S talks about a 100 rep "minimum dose" but as I tried to start training again and trying to hit that minimum I had to realize it was a bit too much.  So I backed off to a minimum dose of 50 reps for me at the moment and I will build up from there.

Seems each surgery has taken me a little longer to recover fully from but that's life...

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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!  An intense workout can result in the 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.

Training and Traveling...

Wed - Thursday (really 12:30 am Friday) I was teaching and this knocked me off schedule but I've come to accept the variations in a training schedule and I don't stress over them.  If I need rest I rest.

Friday and Saturday - Rest

Sunday 4/3
prep - foam roller, GFM
32 kg One-arm swing x 10+10 x 5 sets
roughly 1:4 work to rest ratio
40 sec swing = 3:20 rest

24 kg Get-up x 1+1 x 5 sets in 8:30

stretch

Today 4/4
prep - foam roller and GFM
24 kg Strength Aerobics + S&S swings x 25 min.
25 min = 20 swings left
strength aerobics till
20 min = 20 swings right
strength aerobics till
15 min = 20 swings left
strength aerobics till
10 min = 20 swings right
strength aerobics till
5 min = 20 swings left
strength aerobics till
0 min = 20 swings right

Stretch

Quick session

Prep - foam roller, GFM
24 kg one-arm swings x 10+10 x 6 sets
roughly 40 seconds of swings 2:20 rest

Stretch etc....

Keeping it rolling...

Friday
Prep - foam roller, GFM
24 kg Strength Aerobics x 21 minutes
(Clean + Press + FS)
Stretch and Fast and Loose

Saturday
5 mile hike - great location and great day

Today
Indian Clubs
36 kg Swings x 5 reps at the top of the minute x 30 minutes
switch hands each set

Feels good to be hitting the KBs again
I had been going to a local gym and doing some high bar squats and traditional training and cardio etc... and the difference between that and hitting the KBs is dramatic IMO.

A Public Service Announcement and Update
 
Short version -
Get your skin checks done at your Primary Care Physician or Dermatologist.
and protect yourself in the sun!
If you've never had one (skin check) - get one.

Long Version -
Oct. of last year I had my first appointment with my new Primary Care Physician (had to switch for insurance reasons) and during a skin check he noticed a "mole" on my right shoulder blade that he wanted checked by a dermatologist.
January 7 of this year I had that area biopsied at my Dermatologist appointment.
January 15 the results came in for an "in situ" melanoma with areas of regression
January 19 in consultation with a Surgical Oncologist I decided to have a sentinel lymph node biopsy and surgical excision of the melanoma area
Feb.3 Surgery for the sentinel lymph node biopsy and excision
My 7th and hopefully final surgery!
Feb. 16 I received the "all clear" for the lymph nodes (ended up taking 2 and going much deeper than expected) and the area of excision.
Now it is continued healing time for the excision are on my back and the incision in my axilla before I can get back to activity.

Melanomas are all about depth and this one was caught before it had gone deep enough to spread.
My Primary Care Dr. and Dermatologist saved my life.

I am going to be fine and will be seeing my Surgical Oncologist, Dermatologist and Dr. on a regular basis and we will all know each other (or at least they will know me) very well.
Sunbathing is off the menu and for outdoor activities I will be covered up with SPF clothing etc...
My wife Andrea Lupi Jones has been amazing during this time - Thank you my love.
My family, friends, FMS family and StrongFirst family have all been very supportive during this time - Thank you.

I do not post this for sympathy or anything other than to raise a bit of awareness.
Get a skin check and keep getting them.

Finally hit some training today
Prep - foam roller and GFM
Get-up to elbow (with bridge) x 24 kg x 5+5
24 kg Swings x 10+10 x 6 sets
1:5 work to rest ratio (basically)

Stretch and Fast and Loose to finish

Quick training today

Had a fairly large biopsy taken off my right shoulder blade area yesterday so wanted to skip any Get-ups or exercises that might rub that area.

Prep - GFM
24 kg 1/2 kneeling windmill progressions and 1/2 kneeling bent press x 2 of each movement
24 kg Snatch 4+4 at the top of the minute x 20 minutes
stretch etc...

Out of the Holidays and on with 2016!

Training has been hit and miss around the Holidays but onward with 2016

yesterday
BW pull-ups x 6, 6
36 kg Get-ups x 1+1 x 5 sets
(7 minutes or so to complete)

couple of bent presses while teaching

Today
Prep - foam roller, very small GFM
36 kg Get-up x 1+1 x 5 sets
6 minutes to complete
36 kg one arm swings x 5 top of each 30 seconds x 6 minutes
36 kg MP x 3+3 x 3 sets
36 kg Goblet squats x 5 x 2 sets

Dietary - basically warrior diet
I just feel better and do better if my first meal is after 12.
go figure