Swings are great but Swings do not = Snatches

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

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

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

Stretch and move

Jerks - they are everywhere...

At least they will be in Philly in a few weeks

Today
Prep - Foam roller, Primal move

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

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

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

stretch and move

Quick...

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

Prep - Foam Roller, Primal Move

32 kg Get-up x 3+3

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

stretch and move

It's been a busy week...

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

But back on it today:

Prep - foam roller and Primal move

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

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

Stretch and Fast and Loose drills

Adjusting as I go...

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

Today

Prep - Foam roller, Primal Move

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

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

Indian Clubs

Stretch

SFG Level 2 prep continues...

8/16/2013

Prep - Foam roller, Primal Move

Single KB circuits - 32 kg

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

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

Repeat Windmill circuit

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


8/17/2013

Prep - Foam Roller, Primal Move

SFG prep double KB circuits with Double 24 kg KBs

See the article here for details:
http://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/

Switch to SFG Prep program for Level 2

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

Tuesday 8/13

Prep - Foam Roller and Primal Move

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

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

stretch and fast and loose drills


Wednesday 8/14

Prep - Foam roller and Primal Move

Get-up x 24 kg x 3+3

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


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

Keeping the KB Muscle rolling....

8/8/2013

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

8/10/2013

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

Forth week of KB Muscle begins...

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

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

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

Heavy Days are tough - yes again...

Prep - Foam roller and Primal Move

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

Took extra rest between some of the sets

Keeping the KB Muscle rolling...

7/29

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

extra rest between the last couple of sets

Ab wheel x 3 x 3


7/31

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

Ab wheel - 3 x 3

Heavy Days are tough...

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

Training update:

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

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

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

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

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

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

I know I know....

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

But you know what they say about excuses!

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

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

Training today:

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

KB Muscle modified Complex:  With double 24 kg KB

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

Finish with Primal Move work

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

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

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

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

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

Today

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

24 kg Get-up x 3+3

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

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

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

Stretch

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

40 minutes of fun this morning

40 min of fun

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

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

Keeping it simple...

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

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

Mow grass for 2 hours

stretch + a few cross crawls

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

Also study the blog post on programming - great stuff there

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

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

Lots going on...

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

http://rdellatraining.com/rt-podcast-episode-028-prevent-injuries-understand-movement-and-get-stronger-with-brett-jones

Good interview with some good questions

Training is good -

For example - today was:

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

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

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

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

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

Stretch etc....

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

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

5 On-line training spaces open:

Click the link to the right to sign up!

On-line Training services will be available in July 2011 

Please email appliedstrength@gmail.com for more details

On Line Training services

Are you trying to accomplish it all and not getting anywhere at all?  Well – you now have access to a fitness source dedicated to achieving your goals with the right mix of strength, power, flexibility/mobility, and endurance. 

Benefit from my 21 years of fitness experience – We will work together to develop an individualized program based on accomplishing your goals with the right fitness mix, whether it is kettlebells, sandbags, barbell, bodyweight or any fitness medium.

Put it all together and succeed!

On-Line Training With Applied Strength

Applied Strength is your detailed map tailored to your ever evolving program and needs.  This program is designed for those looking for a high level of personal service – consistent support and accountability are the keys to achieving your goals.

Included in the program:

Needs Analysis

Skype Movement Screening Video Session

Program Development

Weekly Review - email review of weekly program progress

Emails as needed

Skype video Monthly Consultations

This is the next best thing to having me beside you for your training – all the support and guidance you need to target and achieve your goals.

$299 per month – Membership is limited in this level so secure your spot now!

Learn more:

Needs Analysis:

A Needs Analysis is a detailed evaluation of where you have been, where you are, and where you want to be.  We will have a thorough discussion through email and/or phone that will provide me with all of the necessary information to tailor your program.  This may include video analysis of either your lifting form or sports analysis.

Skype Movement Screening Video Session:

Using the video function on Skype we will go through an FMS style screening process evaluating your fundamental movement efficiency.  This will lay the foundation for your program.  During the evaluation there will be certain movements that will require the implementation of corrective exercises and avoiding certain exercises.  Through the Functional Movement Screen Solutions site we will create an “exercise menu” for you providing video and all the information you need to correct your weak links and make solid progress in your program.

Program development 

will be centered on achieving your goals.  It will encompass your FMS corrective strategies and your exercise menu.

The tools used in the program will be dictated by your goals and what tools are available.  If kettlebells are your thing then we can easily put together a program.  If barbells are the weapon of choice then it will be a barbell centered program, or bodyweight, or sandbag…

And while we will center on the tools at your disposal, I may ask you to step out of your comfort zone and try something new.  Be prepared to benefit!!

Weekly Email Program Review:

Just below you can read about your responsibilities in the program and one of those will be maintaining a training log that we will review each week through email.  This is an essential step in the program and allows for consistent guidance and adjustment of your routine.

Emails as needed:

Crazy but true!  Have a question related to your workout or program? Then fire off that email.

I will respond within 24-48 hours unless traveling etc...

Skype Video Monthly Consultation:

Once a month we will set up a day and time to have a Skype video session.  This session can be a recheck of a “weak link” movement pattern or fine tuning form on an exercise.  (up to an hour)

Your Responsibility in the Program:

Once you sign up for an Applied Strength program and complete the Needs Analysis and Program Development you will be at the starting point.  The path will be laid out before you and there will be regular updates and progressions.  Your responsibility will be to keep a complete workout and food diary (if required) and adhere to the “Rules” of the program:

“Rules” of the Program:

1. If it hurts you will not do it!  “Pain” from an intense workout is a discomfort of effort and may be a part of the program – Pain from injury (joint or muscle) is unacceptable.  If a suggested exercise “doesn’t feel right” or if you feel pain – you are to stop and email me immediately.
2. You are asked to follow the suggested routine and refrain from adding your own mix of work to the equation.  Even if the “Ultimate Bicep Routine” is released in this months “Feel the Burn – Fitness Mag”- do not add it to the routine unless we have discussed it and determined together that it will be of benefit to achieving your goals.
3. You are required to keep and submit a Workout Journal – either a word document or on-line program easily accessed by me.  Failure to do so will mean that you will not receive updates to your routine.  You are accountable to the program – if you do your part then we will find success.  If you do not then you are just paying me to surf the web!  Also – I will make ONE request for your Workout Journal – one only – and then I will assume that it is ok for me to take the week off!!
4. The only unanswered question will be the one you did not ask.  You will be paying me for my knowledge – access it!
5. I cannot cover all rules and situations that may arise during your program – so the email and/or phone consultations are our chance for clarity.  There are no stupid questions – Only the question you did not ask. 

What you may need for the program:

I may recommend certain products, DVDs, etc... as your program develops in order to meet your goals.  Additional information can be essential and we will discuss any products needed for addressing concerns in your program.

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

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

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

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

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

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

Stretch etc...

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