Training Update

10/27/09

Movement Prep - Croc Breath, Z, Closed Chain Dorsiflex, Pump/Pry, PP Face Wall Squat, Hanging Sh Pack

-Arm Bar/ASLR/TGU(to hip bridge) 24KGx1/1 - 2 sets

-Pistol BWx1/1 - 5 sets

-Snatch vo2(36:36) 16KGx18 - 13 sets

10/29/09

Movement Prep - Croc Breath, Closed Chain Dorsiflex, Pump/Pry, PP Face Wall Squat, Haning Sh Pack

-Viking Push Press 16/16KGx10 - 10 sets
First time for these. Felt good but need a form check.
Alt w/
-Pull Up BWx3 - 10 sets

-PP Face Wall Squat

10/31/09

Movement Prep - Croc Breath, Closed Chain Dorsiflex, Pump/Pry, Hanging Sh Pack

TGU w/breakdowns BWx1/1

-Snatch vo2(36:36) 16KGx18 - 16 sets

-ASLR, Mod Brettzel

11/1/09

Movement Prep - Croc Breath, Pump/Pry, PP Face Wall Squat, Hanging Sh Pack, Walking on toes/heels/both sides of feet

-Pistol BWx1/1,1/1, 16/16KGx1/1 - 3 rounds(only 1 - 16KG on last round)
Alt w/
-Pull Up 45LBSx1 - 3 sets

-Long Cycle C+J 16/16KGx10 - 5 sets
First time for these in awhile.

-Fast and Loose, Front and Side Opener, Toe Touch

I've also been keeping up with the Z practice, sneaking it in throughout the day.

Last Few Days

10/22/09

-Croc Breath, Hollow Practice

-Pull Up 37LBSx1 - 8 sets
Alt w/
-2KB Clean/Squat/Press 24/24KGx5 - 5 sets
-2 KB Snatch 16/16KGx10 - 2 sets, 20/20KGx10

-Mod Brettzel, ASLR, Ext Hip Rot Stretch

10/24/09

-Croc Breath, Z drills

-TGU BWx1/1 - 2 sets

-Pistol BW(roll out)x1/1 - 3 sets, 16KGx2/2 - 3 sets
The bell was racked opposite side and PP Face Wall Squats between weighted sets.

-Snatch vo2(36:36) 16KGx18 - 12 sets
This is just killin' me. Much tougher for me than the 15:15.

-Mod Brettzel

10/25/09

-Croc Breath, Closed Chain Dorsi(right), Pump/Pry, PP Face Wall Squat, Hanging Sh Pack
Lots of movement prep, but little things make the difference and I need to work on this stuff.

-Pull Up BWx5 - 3 sets, BWx3 - 3 sets
Alt w/
-2KB BUC+S 20/20KGx4 - 3 sets
-2KB Clean(hold last rep 20-30 sec) 24/24KGx5, 24/24KGx10 - 2 sets

-ASLR, Mod Brettzel, Ext Hip Rot Stretch

Already feeling much better with everything since the vo2 switch over. Double bell work is feeling smoother. I videoed some double snatched a few days ago and was happy with the form. The pull ups are also feeling much stronger since the switch in form. That's it for today.

First Day of 36:36 - 10/20/09

-Croc Breath

-TGU BWx1/1, BUTGU 16KGx1/1 - 2 sets
The BW get ups has some breakdown drill in them for movement prep. The BU felt good for the first time back in a bit.

-Snatch vo2(36:36) 16KGx18 - 10 sets
Much tougher than I thought it would be(I wanted to get 15 but slowed down). I've messed around with this before but never tested for it and actually completed a cycle. This should be fun.

That's it for now. Got a little Z in later in the evening.

Here's the Weekend

10/17/09

Movement Prep - Croc Breath, Z Drills

-Pull Up BWx4 - 4 sets
Alt w/
-2KB Clean/Squat 24/24KGx5 - 4 sets
Felt good moving with 2 bells...but needs more practice.

-Pistol 12KGx1/1 - 4 sets
KB held by horns for counter balance/5-10 sec pause in the hole while lengthening back before driving up.
Alt w/
-2KB Snatch 16/16KGx10 - 4 sets
Again, felt good but needs more practice.

-Mod Brettzel, Pump/Pry, PP Face Wall Squat

10/18/09

Movement Prep - Croc Breath, Z Drills, Fast and Loose

-TGU(Press to Elbow) BWx5/5 - 3 sets

-Snatch vo2 Cadence Test 16KGx30 in 5th min(3 more than test on 9/5/09)
This will put me at 18 reps/36 sec for next cycle.

That's it. Thinking vo2 work will be on Tues/Sat and tension and 2KB work on Thurs/Sun.

A Few Days Split w/ Some Rest

The first session is from a little over a week ago but I haven't logged it yet. Here it is.

10/8/09

Movement Prep - Croc Breath, Z Drills, PP Face Wall Squat

-TGU(Press to Elbow) BWx3/3

-Pull Up BWx4 - 4 sets
Alt w/
-2KB BUFS 20/20x5, 24/24x3 - 3 sets

-2KB Swing 24/24x10 - 5 sets
Alt w/
-BUP 24x3/3, 28x1/1 - 4 sets

-Brettzel, ASLR

After this one I tool about a week off and focused on Lots of R and I phase Z.

10/15/09

Movement Prep - Croc Breath, T-spine Glides, Pelvic Circles

-Snatch vo2(15:15) 16KGx7 - 80 sets
Felt real strong. Probably could have went another 5-10 min.

-Mod Brettzel, ASLR

Next phase will be 36:36 vo2, Pistols and Pull Ups, and practice with various 2 KB drills. That's it for now.

Tuesdays Training - 10/6/09

Big day on the snatches today so not much else.

Movement Prep - Croc Breath, Power Position Face the Wall Squat, Hanging Sh Pack

-Pistol Practice (roll out at the bottom) BWx3/3 - 3 sets,(hardstyle) 16KGx1/1 - 3 sets
The hardstyle reps were racked on the opposite side of the down leg. I'm able to control the roll outs in a much slower fashion than a week ago.

-Snatch vo2max(15:15) 16KGx7 - 70 sets
Feelin' good! I slowed on my right side just a bit on the last few sets because of a little tear. Very weird, the callous ripped in 2 different spots but didn't come completely off. Saturday should bring the 80 sets and I will move to the 36:36 protocol.

-Fast and Loose Drills

That's it!

Another Week of Training

I'd like to update a little more than once/week but that's all I seem to be getting lately. The sets are getting high on the vo2 max days so that is the bulk of the work on those days and the other day or two is focused on tension drills. Lots of Z, Fast and Loose, and other mobility work throughout the week...trying to get a little something in everyday. Here's the week.

9/29/09

Movement Prep - Croc Breath, Hollow Position Practice

-Pull Up BWx4 - 3 sets
Alt w/
-2KB BUFS and Press 16/16KGx5,4,4

-Snatch vo2max(15:15) 16KGx7 - 53 sets
These were hard today. Tough to stay fast at the end.

-Brettzel

10/1/09

Movement Prep - Croc Breath, Z-Drills

-TGU(flat to elbow) BWx5/5 - 3 sets
Tougher on right, focus on slow movement and engaging lat.

-Pull Up 10LBSx3 - 4 sets
Alt w/
-Pistol(slow neg then roll out) BWx3/3 - 4 sets

-1 Arm Swing 24KGx20(10 left/10 right) - 5 sets
Alt w/
-2KB BUC and Hold attempts
The 32's were a no go. I could get the 28's to stick for a few seconds

10/4/09

Movement Prep - Croc Breath, Z Drills, Power Position Face the Wall Squat
The squat is from the Kettlebells for Power Athletes DVD Brett Jones and Jeff O'Connor put out. Very cool move, basically you back a few inches from the wall, hold a chest expander behind your back, and squat. This move really opens the chest and fires the upper erectors, good stuff!

-Pull Up Practice
Just messing around with some various grips and drills. I found out the goose neck position is tough and hanging shoulder packs are something I need.

-Snatch vo2max(15:15) 16KGx7 - 58 sets
Felt much better than Tues.

-BU Rack Walk 20/20KGx15ft or so
I like it!

-Hanging Sh Pack, Brettzel, ASLR, Power Position Face the Wall Squat

Good week! Lately I've been trying to end with mobility and flexibility work and have notice a nice change in the way I feel when I'm not training.

Here's the Last Week

Tues - 9/22/09

Movement Prep - Croc Breath, T-Spine Glides, Mod. Brettzel, Hollow Practice

-Pull Up 18LBSx1 hanging on right foot, 1 on left - 4 sets
Feels better hanging off my left foot...weird.

Alt w/

2KB BUFS 20/20KGx5 - 1 set
2KB BUFS/Alt Press 20/20KGx1, rest, x1 - 3 sets
Kinda cool, tough to hold one racked BU and press one BU at the same time.

-Snatch vo2(15:15) 16KGx7 - 46sets

-ASLR

Thurs - 9/24/09

Movement Prep - Croc Breath, Z-Drills, Hollow Practice

- Pull Up BWx2 - 5 sets
I hit my head on the rafters my pipe is hanging from...so I guess this hollow practice and new technique work is doing the trick. ;-)

Alt w/

-Neg. Pistol BWx5/5 - 5 sets
I alternated legs each rep, took it slow on the way down, and rolled out at the bottom. My left leg felt really weird the first 2 sets and then started feeling stronger and more like the right.

-Snatch vo2(15:15) 16KGx7 - 20 sets

Sun - 9/27/09

Movement Prep - Croc Breath (R phase Z drills earlier in the day)

-Assisted Pistol BWx5/5 - 4 sets
I used the door knobs of an open door and tried to pull on them as little as possible. I also put extra effort into cork screwing my leg into the ground on the way down and up.

Alt w/

-BUP 20KGx3/3, 24KGx3/3, 28KGx1/1, 32KGx1/1
Very happy with this! I didn't think I had a chance with the 32 but it felt good. The left was a solid rep up, pause, down...the right went up good, pause, then got a little shaky and came down quick.

I've been liking my sessions lately. One switch will be snatching twice/week, the volume is getting to high to keep it at 3. The tension work has been feeling very strong. I think a lot of it has to do with the Fast and Loose drills, getting back into Z(doing a lot of this trough out the day), and finally realizing I don't have to kill myself every session. Staying away from trying to get that last rep and falling to crap. Push it hard and when it's over...it's over!

Here's the Weekend

9/19/09

Movement Prep - Croc Breath, Mod. Brettzel, Fast and Loose

-Supine Hollow Practice
Feeling better with this. Makes my abs sore.

-Pull Up 10LBSx3 - 2 sets, 10LBSx2 - 1 set
This was the first time I hung weight from my foot.

Alt w/

-Pistol BWx2/2 - 3 sets
The last set was off a 12" box. I have a harder time BW than with weight...no counter balance I guess.

-Snatch vo2(15:15) 16KGx7 - 39 sets

-ASLR

-Sh Sweeps

I followed this up with about an hour or so of shoveling dirt. Good stuff!

9/20/09

Movement Prep - Croc Breath, Brettzel, T-spine Glides

-15 min of various walks
24's for the rack, farmer, and single overhead...16's for the double overhead. I tried to go from one position right into the next so there was very little rest.

That's it!

Back at the VWC - 9/17/09

Movement Prep - Croc Breath, Brettzel, Fast and Loose Drills, Arm Bar, Supine Hollow Position

-Pull Up BW x 3 - 4 sets

Alt w/

-2KB BUFS & P 16/16KGx3 - 3 sets
Much tougher adding the press.

-Snatch vo2(15:15) 16KGx7 - 35 sets

-ASLR

That's it! I also work various t-spine glides in between sets.

Quickie - 9/15/09

Not a lot of time so I had to get it in quick.

Movement Prep - Croc Breath, Rib Roll, Brettzel, Sh Sweep, T spine Glides, Fast and Loose Drills

-Practice Hollow Position lying supine(also did this before each pull up set)

Pull Up BW x 3 - 4 sets
Felt much, much stronger at the start but weakened quick. This new technique will just get stronger as I get more reps under my belt.

Alt w/

-Pistol 16/16KGx1/1
The bells were racked. I've never tried with the double rack before...so it felt good for the first time.

That's it!

The Weekend

I had to get my sessions in early Sat and late Sun because we went to the Illinois/Illinois State game on Sat. Fun stuff! We got together with some friends for a big day of tailgating before the game. Lots of grillin', beanbags, and beers. U of I won but I think it's gonna be a long season when they start playing the rest of the Big 10. Here's how the training went.

9/12/09
Movement Prep - Croc Breath, Mod Brettzel, Fast and Loose Drills

-2KB BUFS 16/16KGx5, 20/20KGx5 - 2 sets
Felt good with the extra weight.

Alt w/

-Pull Up BWx3 - 3 sets
Still practicing the hollow position. There's a supine drill I've been talking to a fella about that should help this a lot. More on that after I try it a few times.

-Snatch vo2(15:15) 16KGx7 - 30 sets
Feeling better every time! Staying quick on the way up and down.

-ASLR, Mod Brettzel

I've started adding the mobility drills at the end for comparison and to make sure everything keeps moving evenly. For a little more on the brettzel follow the link to this awesome article on the Dragon Door web site. That's it for Sat.

9/13/09
Movement Prep - Croc Breath, Brettzel

Nice little recovery session today. Two 28KG bells and 15 min on the clock for various walks. This is coming to be one of my favorite sessions. The extra weight felt good and definitely noticeable. I did a little more with the left arm on the single farmer's walk and rack walk. Weird thing is that with the overhead walk the arms feel even if not a little weaker on the right. Some brettzel to end the day and that was it.

Double Days - 9/10/09

I got up early and decided to do a little work before work. Some movement prep and then 15 min of various walks. Felt good to get up and get some movin' in early.

Afternoon session

Movement Prep - Croc Breath, Lat T-Spine Glide, Mod Brettzel

-TGU(press to elbow practice) BWx3/3 - 3 sets
Right elbow to ground still needs some work.

-Pistol 16KGx2/2 - 3 sets
Last 2 sets were done with weight racked in opposite arm.

Alt w/
-2KB BUP 16/16KGx5 - 3 sets

-Snatch vo2(15:15) 16KGx7 - 25 sets
This felt very good today... time went really fast.

-ASLR

Good day today! A few things I have been incorporating and feeling good with.
1) croc breath for a few minutes at the beginning of the session makes movement prep and everything else feel and work much better

2) fast and loose drills are very good - I didn't really understand them when they were used at the RKC events I attended but gettin' my hands on the DVD has really helped

3) less is more - since I've gotten back from CK-FMS I've focused much more on how I move and limited the variety I use

Just some thoughts

Tues Session - 9/8/09

Movement Prep - Croc Breath, Z drills, Mod Brettzel, Sh Sweeps, Fast and Loose drills

-Arm Bar 16KGx8/8

-2KB BUFS 16/16KGx5 - 5 sets
Alt w/
-Pull Ups BWx2 - 2 sets, BWx3 - 3 sets
The hollow position felt better today. I also changed the width of my hands and felt stronger.

-Snatch vo2(15:15) 16KGx7 - 23 sets
15% increase from last time. Felt good!

-ASLR

I'm gonna shoot for 3x/week on the VWC. Strength practice will be BUFS, BUP, pull ups, and pistols. I wanted to get back into deads but I just don't think now is the right time. I have more work to do before I jump back into them.

Little Practice - 9/7/09

I had a good practice day today. No reps...no sets...just bringing back a few things and seeing how they felt. Here's the list.

Movement Prep - Fast and Loose drills (continued between training)

-BW Pull Ups
Practicing the hollow position at the top.

-2KB BUP 16/16KG
Worked on eye positioning throughout the press.

-Pistol 16KG
Tougher on left leg. Weird, I would have thought it would be the other way.

Took a little break and then later in the afternoon I grabbed two 24's and went out side for some walkin'. Barefoot laps across the backyard. Farmer's walk, rack walk, and overhead walk with one and two bells. Probably spent about 20-30 min outside. That was it for today. More VWC tomorrow.

And So It Begins - 9/5/09

I received my materials from Dragon Door last night so I decided to jump right in. VWC is up now. I've done a lot of the VO2 work in the past, but never before really understanding it I believe this will be different. I also got RTK for some reading material and the Fast and Loose DVD. The DVD is cool. I never really got what they were talking about at the RKC with these drills but I now have a little better understanding of this as well. I think it will help with some clients as well. Here's the day.

Movement Prep - Croc Breath, Fast & Loose drills, Mod. Brettzel

-BUTGU 16KGx1/1

-2 KB BUFS(Front Squat) 16/16KGx5 - 5 sets
Great drill! I will add the press in soon.

-Snatch vo2 Cadence - 16KGx27 last min

-Snatch vo2(15:15) 16KGx7 - 20 sets
Was thinking 30 but have to stay true to the snatch pace and keep it fast up and down. Plenty of time to build.

-2KB Rack Walk 28/28KGx60-70ft - 3 sets

Good stuff today! Felt good to blow the lungs out and sweat a bit. I also used the Fast and Loose drills between sets.

Powerin' Up - 9/3/09

Movement Prep - Z drills, ASLR, Mod Brettzel

-BUP 20KGx5/5 - 2 sets

-Snatch 20KGx10/10 - 5 sets
Feeling real good with the snatches. I lost my copy of VWC so my new one is on the way and I'm ready to jump in with both feet when it gets here.

-Rack Walk 28/28KGx50ft - 2 sets
Liking the walks. I've been interlocking my fingers and pulling the elbows as close as they'll go...good stuff!

That's it for today.

Finally! - 9/1/09

OK...I'm a day late on this cause I said I would do it before the end of Aug but it's still a cool PR. I got the BUTGU with the right hand. I thought I was going to throw a f#@kin' KB through my basement wall in the process but finally got it. Here's the day.

Movement Prep - Z drills, ASLR, Mod. Brettzel

-BUTGU 24KGx many attempts
I got 3 out 4 tries on the left and must have tried 10 or so on the right before I finally got it. It kinda took over the session but it was worth it.

-Conv Dead 225LBSx5, 275LBSx5
Double overhand grip.

-2KB Press 28/28KGx5,2 - sets
Alt w/
2KB Rack Walk 28/28KGx30-40 sec - sets
Need work on my pressing and rack position.

I'm feeling good with the hips and shoulders so more deads and pressing is on the way. That's it for today.

Here's Sunday - 8/30/09

Just a little movin' today.

Movement Prep - Half Kneel/Hip Flexor Stretch, Half Kneel/Dorsi Stretch into Mt Climber, Mod Brettzel

-Snatch 16KGx10/10 - 5 sets
Worked on speed, tight hips, and a solid lock out.

That's it! Quick and simple.

Saturday's Work - 8/29/09

Simple but good stuff today.

Movement Prep - Pump & Pry, Arm Bar 16KGx8/8, Gob Squat 16x3

-Conv. Dead 225LBSx5, 275LBSx5, 315LBSx5, 365LBSx3, 365LBSx1
Double overhand till I got to 365. Wanted to do 2 sets of 3 but called it on 1 the second time.

-BUP 16KGx5/5 - 3 sets

-ASLR

Took a run after the weights. Probably some snatchin' tomorrow.

The Last Couple

Tues 8/25/09

Movement Prep - Z drills, ASLR, Half Kneel/Hip Flexor Stretch, Brettzel(2 ways), Closed Chain Dorsi Stretch and Pattern

-Single Leg/Lift Pattern w/band x10/10 - 2 sets

-BUTGU 24KGx3 attempts/hand
Nailed all 3 on the left and made it down to the elbow before I lost everyone on the right. I'll get the right next time...it's in my head.

-Ballet Heel Raise x5

-Conv Dead 225LBSx5 - 2 sets, 275LBSx5, 315LBSx5
Felt good! All done double overhand grip.

-BUC+Hold 32KGx1/1 - 2 sets 10-15 count holds, 40KGx1/1 - 2 sets
I sorta landed the 40. ;-)

Thurs 8/27/09

Movement Prep - ASLR, Half Kneel/Hip Flexor Stretch, Brettzel(2 ways)

-TGU BWx1/1

-BUP 24KGx3/3 -2 sets

-Snatch 16KGx15/15 - 2 sets, 24KGx10/10 - 2 sets, 32KGx5/5 - 2 sets

I've been feeling good going overhead again so....I think I'll start some VWC work a few days a week. We'll see how I work in the TGU, presses, and deads. Also got a 30 min run in, 2-3 runs per week seems to be a good number for me right now.

Memory is Slippin'

I think I did a little something Thurs night but I didn't write it down and can't remember what it was. Oh well, here's today.

Movement prep - ASLR, Brettzel(2 ways), Closed Chain Dorsi Stretch & Pattern

-Single Leg Lift Pattern w/ band x10/10 2 sets
I was playing with this at work the other day and noticed a big difference from one side to the other. They felt better today but I was on a single leg stand with a band instead of a half kneel with the Cook bar.

-BUTGU 16KGx2/2 - 2 sets
I'm tellin' ya 2 reps in a row will make the grip scream!

-1 Arm Swing 32KGx10/10 - 3 sets
Alt w/
-BUP 24KGx3/3 - 3 sets

-CoC #1 and #2 attempts
Worked on locking the elbow on the crush.

That was it for the basement. A little Z and about a 30 min run to finish it off.

Quickie Tonight - 8/19/09

Got a few sets in after work tonight.

Movement prep - Croc Breath, ASLR, Brettzel(2 ways)

-Conv Dead 225LBSx5 - 2 sets, 275LBSx5 - 2 sets
Pulling double over hand and feeling good!

That's it!

Tuesday's Training - 8/18/09

Got up early and went through some movement drills. Some Z and the basic movement prep drills I've been using. I've been feeling a lot better on the modified brettzel I've been doing. I think I was forcing it to much, now I'm relaxing into it and getting some good movement. The restricted side is letting up.

Afternoon training

Movement prep - Mod. Brettzel, ASLR

-Arm Bar 24KGx8/8

-BUTGU 24KGx3 attempts on each arm
Nailed 2 of them on the left hand and got back down to the elbow before I lost it on one with the right. This was surprising because the right feels much stronger. One of these really takes a lot out of me because of how much tension is required. As soon as the 24 goes well on both arms I'll see how the 28 feels.

-Snatch 24KGx10/10 - 2 sets
Haven't done this in awhile and the shoulders have been feeling good and getting good motion so went with it. Felt good!

-In line Rack Walk 32/32KG - 2 sets
Through these between the snatch sets. Got about 10-15 steps.

That was it for today because the baby got tired of watchin' me.

Last Few Days

I was out of town over the weekend so a little Z and some stretches is that got done. I threatened to take a run but grabbed a beer instead. ;-)

8/17/09

Movement Prep - Mod Brettzel(twist to left)
I've been getting a little trigger in my left shoulder blade and haveing limited range on the stretch to my left so...I have been working on opening that side for the last couple days. Feels better, probably time to check both ways.

-BUTGU 16KGx2/2
Doesn't sound like much but by the end of the second in a row the grip is screaming.

-Conventional Dead 225LBSx5 - 4 sets
Worked on eye positioning. Mike Nelson put a great series of video on his blog covering the dead. Cool stuff!

That's it for a late Monday night session.

Had to Sneak it in - 8/13/09

I had to run a volleyball team through the FMS tonight after work and cut the grass after that so the training got tossed in between.

Movement Prep - Half Kneel/Dorsi Stretch into Mt Climber, ASLR, Brettzel(2 ways)

-TGU BWx1/1, BU 24KGx1/1(attempts) - 2 sets, 16KGx1/1
The 24 is getting better. I will hit this with both hands by the end of the month.
Alt w/
-SLDL 32KGx5/5 - 3 sets
I got a few extra reps in on the right leg.

-1 Arm Swing 32KGx10/10 - 5 sets
Straight up hard style! Working on tension at the top and breathing.

The z drills have become a part of every day and I have been doing other various stretches throughout the day as well. Hoping to get a run or two in this weekend.

Tuesday - 8/11/09

Little stiff in the lower back today so the session wasn't as long as I was planning, but sometimes you gotta play it smart.

Movement Prep - Z drills, Brettzel(2 ways), Half Kneel/Dorsi Stretch into Mt Climber, Passive Leg Drop, Closed Chain Dorsi Flex

-Ballet Heel Raise x8

-Arm Bar 20KGx5/5

-BUTGU 20KGx1/1 - 3 sets
Lost it on 1 or 2 of these but got it back up and finished the move.

-Dead 225LBSx5 - 2 sets
Practiced "pushing the bony parts of the foot into ground" and "wedging my hips". 2 very good cues and things to think about.

That's it. Been practicing Z and general mobility drills between session. I think my hips are ready to start with some barbell deads again. We'll see where it goes.

This Weekend's Sessions

8/8/09

Just a few BW things to move. Some brettzel's, TGU's, and swings. That's it.

8/9/09

The IYCA is a youth coaching organization that I've been learning about. Some of their hip mobs are pretty cool so I've been practicing them for some movement prep. They feel different from side to side so I figure I will keep working through them along with some of my other prep work. Here's how it went.

Movement Prep - Z drills, Half Kneeling/Dorsi Stretch and Pattern, R-Hip Ext Rot, Brettzel(2 ways), Mountain Climbers, Active Bows

-BUTGU 16KGx1/1 - 5 sets

-Skips(low and high)

-Various rolls, movements, jumps, and swings 24KG

-Lat Deceleration
3 steps between direction change.

-CoC #1 x5 - 2 sets

Fun one today, lots of moving, kinda felt like a little kid playing. Maybe a run later tonight, it's really hot out

Catchin' Up

Been awhile since the last post because the sessions have been very similar. May sound boring but they have been effective. Here's the breakdown...lots of BUTGU, gob squats, swing variations, skips/jumps, and running. Also my prep work at the beginning.

On a bit of a different but kind of the same note, I went to visit a Z trainer in Chicago. A 1-2 hour session turned into a little over 4 hours and was just a great experience. I think this stuff does a great job of getting things moving right so someone can then layer some real strength on top. I'm looking into the R and I phase cert because real deal is the Z system and how the drills are used after a person has been assessed, not just going through the drills blindly. Anyway, good stuff and I look forward to learning more.

Today's training - 8/6/09

-Z-drills, Brettzel(2 ways)

-Arm Bar 24KGx5/5

-Gob Squat/Front Raise 12KGx3 - 2 sets

-BUTGU 24KG
3-4 attempts on each hand. Got part of the way down on a few before I lost it. These were legit Kalos Sthenos style get ups so my grip was fried by the time I started the decent.

-High Skips - forward/back and side/side

-1 Arm Swings 24KGx10/10 - 3 sets
alt w/
-In line Rack Walk 32/32KGx30-40 sec
Wanna try some thing ridiculously hard? Interlock your fingers and bring the elbows as close as possible on the rack and then walk heel to toe. Just try it and let me know what you think. :-)

That's it, finished with a 10 min run.

Another Quick One - 7/26/09

Movement Prep - Brettzel(2 ways), Sh Sweeps, Seated T-Spine Wave

Arm Bar/TGU - 24KGx1/1 - 3 sets
Went through these continuously.

That's it for me. Had to help my sister-in-law out with a few things on her training.

Quick Training - 7/25/09

Got a 10 min run in this morning and then did a little training this afternoon.

Movement prep-Brettzel(reg. and str. top leg), half kneel/dorsi stretch, closed chain dorsi

-Ballet Heel Raise x8

-BUTGU 12KG O'Connor Complex

-Gob Squat/Front Raise 12KGx2

-SLDL 32KGx5/5 - 2 sets on the right leg

-Lat Deceleration - more work going to the right
I only did 10 going to the left and 20 going to the right and my right butt cheek is lit up. Tells me this move needs some more practice.

That's it for today. Off to eat and hit a buddy's party!

Double Session Today! - 7/23/09

Since I took Tues off I decided to get up and go for a run this morning. Felt pretty good so I extended it to about 30 min.

The Afternoon

Movement Prep - Brettzel(tight today, held for a bit longer), Half Kneel/Dorsi Stretch, Toe Touch/Toes Up, High Skipping(broke down much faster)

-BUTGU 16KGx1/1 - 2 sets
Started w/ the O'Connor Complex on each side then when to the full get up.

-Gob Squat/Front Raise 16KGx3 - 3 sets
Getting the arms higher and feeling better pulling the hips into the hole and keeping a long back.
Superset w/
-Half Kneel/BUP 12KGx6/6 - 3 sets
I actually did 2 sets w/ the left hand. I need the work, terrible how unstable my right hip is in this position.

-Hard Style Swing 48KGx10 - 5 or 6 sets(pretty small number to lose count on...I know)
Focused on creating the tension from the feet all the way to the hands. Straight feed-forward tension!

-CoC #1 - 5 singles/hand
Went for a wide grip/explosive close with this.

Tried something new to me this week at work. I had one of the Doc's perform ART on my left shoulder and went straight to sh sweeps and arm bars. Feels like it's sitting much better...cool stuff!

This Weekend's Training - 7/18/09 & 7/19/09

Sat was just some skip practice and a 25 min road run in the VFF.

Sun's Session

Movement Prep - Brettzel, Neck Prog, Standing Spine Rot,Lat Trunk Flexion

-Hop and Skip Practice

-Ladder Work - various 1 + 2 leg jumps
The right foot needs more work.

-Jump Landing
Feeling good. 1/4 turn and 1/2 turn landing were good, full spin landing was real sloppy.

-Half Kneel Dorsi Stretch and Toe Touch Prog

-BUTGU 16KG
Used the O'Connor complex with more attention on the left leg. Also went through 2 complete get ups on each side.

-Arm Bar/Side Press 12KG
Loosened up the left side.

-Swing(nat. rec./toes up) 32KGx10 - 3 sets

-Lat Deceleration Practice

-Side Step Swing 24KGx10/10 - 3 sets

-Forced Closes on the CoC #2

Little break then...

-Brettzel twist to left, Sh Sweeps on left, Arm Bar/Side Press on left 12KG, Arm Bar 24KGx 30 count Lx3/Rx2, Hand Stand Practice(kept feet off wall as much as possible

That's it for the weekend.

This Afternoon's Training - 7/16/09

Movement Prep - Brettzel w/Ext. Top Leg, Half Kneel/Dorsiflex Stretch, Toe Touch/Toes Up

-Gob Squat/Front Raise 12KGx3 - 2 sets
Feeling much more mobile with these. Who knows...maybe some sots pressing in the future for fun. I definitely know this will help the deads when I run through another cycle.

-Arm Bar w/Side Press 12KG
More time in the stretch on the left side. Really opening up that should/pec.

-Arm Bar 24KGx30 count - 2/arm
-BUTGU(O'Connor complex) 12KG
Not sure what else to call this but it's loosening up my hip like a mother! ;-)

-TGU 16KGx2 rounds
I just repeated the high bridge/sweep/half kneel about 7-8 times then switched sides.

-Skip practice
Feeling smooth. Been using this in class and with some individuals. A lot of folks have trouble with this pattern.

-Jump Landing Practice
Right foot is not turning out as bad, therefore right hip is opening better.

-Assisted Inverted Push Up(neg.) x3 - 3 sets

I've been using a lot of the stuff Jeff showed me and it's working great! Really focusing on movement over weight.

Catchin' Up

First off, the workshop with Jeff was great. We spent about 3 1/2 hours in the morning going over foot and ankle work, TGU's, and swings...very deep! The second half of the day was spent on athletic development and had a lot of things that would apply to everyday training as well. Needless to say the day gave me many things to work on with myself and my clients. If you ever have the chance to spend any time with Jeff I would highly recommend it, not only is he a stand up guy but he really knows his stuff. Beau Bentley(another RKC from OK) and Rush( Jeff's son) also came along to help out. I'll have more to say about this day as I get time to go through the material.

Sunday 7/12/09
Movement Prep - Core Act/Rock, Brettzel, Dorsiflexion Stretch, Closed Chain Dorsiflexion, Ballet Heel Raise

-Small Jumps x 50 2 sets
Natural recruitment of basically the entire body.

-Skip Practice
Forward/Back, Side/Side, Cross Body, Carioca - Great movement pattern.

-Hard Roll Pattern

-Arm Bar/Side Press 12KG/2 sets

-BUTGU Roll to Press w/ breakdowns 12KG

-Swing(nat. rec.) 24KG and 32KG

-Small Jump Landing Practice
Absorbing the impact.

Tuesday 7/14/09
Movement Prep - Hard Roll, Brettzel, Pump/Pry, Dorsi Stretch, Closed Chain Dorsi

-Small Jump and Skip Practice
Feels much stronger after just a few days practice.

-Arm Bar 24KGx30 count/ 2 sets

-Goblet Squat/Front Raise 12KGx2 - 2 sets
Awesome move! I've been practicing this a few times a day. Great to pry the hips open and really extend the entire back.

-Swing Variations 32KG

-Explosive Step Up and Jump Landing Practice

These last 2 sessions don't sound like much but the nervous system has been fried! I've also snuck in some Indian Club practice here and there.

Thurs Training - 7/9/09

Movement Prep - same

-Half Kneel/Chop x 10/10 - 2 sets

-Progressive TGU 16KGx1/1

-1 Arm Push(24" incline) x 3/3 - 4 sets
Superset w/
-Continuous Lunge 16KGx5/5 - 4 sets
Weight racked on moving side.

-Swing BW+32KG
Practiced swing patterns and natural recruitment swings.

-DU and Rev Bending in IMP's

That's it for today. Making my way through Born to Run and really enjoying it. Turns out my suspicions were correct...Nike really is the original evil empire as far as feet are concerned. ;-D

Tues Training - 7/7/09

A extra set for today on the handstand and SLDL.

Movement Prep - same

-Arm Bar 24KGx45 sec - 2/arm

-TGU 24KGx2/2

-Assisted Handstand x 15 count - 4 sets
Superset w/
-SLDL 32KGx5/5 - 4 sets

-Indian Club practice about 20 min
Learning a few new moves and keeping up with the old ones. Still can't believe how quick my grip wears down.

That's it for today!

Sunday's Training - 7/5/09

The B day.

Movement Prep - same series

-Half Kneel/Chop band x 10/10 - 2 sets
-TGU(1/2 TGU w/breakdown drills and standing torso rot x 5 each) 12KGx1/1
The standing rot is pretty cool, you can really feel the shoulder sink in and pack.
-1 Arm Push Up(24" incline) BW x 3/3
Not sure if it's the incline I'm at or what, but the same foot as the hand I'm pushing with always wants to slip. I put a KB behind it and it keeps the foot in place and give me a lot more strength. Not sure if it's a leakage issue or just a sweaty foot. We'll see if it gets better as I go.
Superset w/
-Continuous Lunge BW x 5/5, 16KG x 5/5 - 2 sets
Same foot steps forward for a lunge then back for a lunge, that's 1 rep. Weight racked on moving side.
-1 Arm Swing 32KG x 10/10 - 5 sets
-DU bending in IMP's

That's the B day. I'll through in some DU bending once or twice/week, just getting the groove back. Going for a road run right now, probably 20 min or so.

Training on the 4th - 7/4/09

I decided to give something a try. I going try a little progressive strength cycle for the next couple of weeks and then parlay it into some power moves. It's obvious that my left shoulder and right hip have some catching up to do. I've been working my FMS corrections and have equal mobility on both so it's time to build the strength and the next step after that is of course power. I've come up with an A day and a B day, I will work both of them twice a week. The movement prep will be the same everyday and still be a big focus of the sessions. I will also keep the short runs and Indian club practice at the end of the sessions or on off days. Here's the A day.

Movement Prep - Core Act. Rock, Ankle/Arch Prog, Active Leg Drop, Brettzel, Neck Prog, Standing Trunk Rot, Lat Trunk Flex, Pump/Pry, Cossack, Explosive Step Up Pattern
It seems like a lot but I have been shifting to more of these things for awhile now and I like the results. I'm moving better and feel like I'm getting more quality reps allowing me to do less volume. I'll probably try and go through this movement prep series on off days as well.

-Arm Bar 24KGx45sec - 2/arm
-TGU 16KGx3/3
-ISO Assisted Handstand 30 sec x 3 - 3 sets
Superset w/
-SLDL 32KGx5/5 - 3 sets, 2 extra sets on right leg
-Swing Pattern BW x 8 - 5 sets

That's the day. The TGU, handstand, and swings will get different variations as the cycle goes.

Thursday's Training - 7/2/09

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsi, Active Leg Drop, Brettzel, Neck Prog, Lat Trunk Flex, Standing Trunk Rot, Cossack

-SLDL 32KGx5/5 - 3 sets then 2 extra sets on the right leg
Superset w/
-Assisted Handstand Push(neg.) x3 - 4 sets

-2KB BUC 24/24KGx5 - 3 sets
superset w/
-Swing 24KG 2hand x 15, right hand x 15, left hand x 15 - 3 sets

-DU Bending
First time for this in awhile. Wanted to even things out in the body before I continued with this training, but I think I'm ready to start back at it.

-Road run in the VFF - the shorter course

-Indian Club practice
Worked on a few new techniques and practiced some old ones.

That was today!

Quick Training - 6/28/09

A quick session today.

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsiflexion, Active Leg Drop, Brettzel, Neck Prog, Cossack

-TGU sandal x 5/5
Stayed tight and focused on perfect movement.

-20 min road run in the VFF
Feeling better every time.

That's it!

Sat Training - 6/27/09

Gotta say I've been liking this little change in the training that's been taking place. I'm not beat to crap from doing endless reps so I get to focus more on the movements and reps that I do complete. And on top of that my back is not sore at all anymore and my neck that has given me trouble for years now is feeling much better and close to being free of irritation. Good stuff. I had a friend do the FMS on me the other day to help him learn and I scored an 18. 2 on the squat and 2/3 on the lunge and hurdle step. Normally those are 3/3 and I have trouble with the leg raise and sh mob. but I have really been working on mobility and it cleaned up and was symmetrical. This just shows that you must keep an eye on the good stuff as well. I went through a hip flexor stretch progression and bumped back to 3/3 on both.

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsi, Active Leg Drop, Brettzel, Neck Prog, Cossack

-Goblet Squat w/ Front Raise 8KGx5 - 3 sets
One of Mr. O'Connor's inventions. At the bottom of the squat you extend and raise your arms as high as you can, let all the "slack" get pulled out of your back and stand. I tried a 12 to start and had to drop to an 8 if that says anything.
Superset w/
-Ballet Heel Raises x 10 - 3 sets

-BUTGU 16KGx1/1 - 3 sets
Focused on Kelos Sthenos.
Superset w/
-Neg Handstand Push Ups w/ Assist x 3 - 3 sets
Got in a handstand position with my heels on the wall and took a slow negative, kicked out straightened my arms and went back up.

-Indian Club practice 15-20 min
Still using the same moves I learned in the beginning. Might explore a few new ones tomorrow.

-Run in the VFF
Went for the same extended run as Thurs, maybe 20-25 min. The calve started sore in the same spot and then loosened as I went. The feet are feeling much better.

That's it for today.

Thursday's Training - 6/25/09

Movement Prep - Core Act. Rock, Ankle/Arch Prog, Brettzel, Passive Leg Drop

-SLDL 24KGx5/5 - 3 sets
Superset w/
-Half Kneeling BUP 12KGx5/5 - 3 sets

-TGU 24KGx1/1

-Indian Club practice
Still practicing the 4 or 5 different moves I learned the first day. They are getting easier but still need work.

-Running in the VFF
I added a little length to the run today. Nothing big maybe an extra 10 min but I noticed the difference.

Indian Clubs and Barefoot Running - 6/23/09

Not a lot of time today, but I did get some cool new toys in so...I had to play around a little. I got some 2lbs indian clubs and a DVD with Dr. Ed Thomas going over some basic moves. I have a lot to learn, but out of the gate these things seem pretty cool. I spent about 30-45 min with them today. They worked the shoulder and grip pretty good and got the HR up. I'll post more as get a little more time with them.

I also took about a 15 min run in the VFF and worked some neck and t-spine mobs throughout the day.

Sunday's Session - 6/21/09

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsiflexion, Brettzel, Sh Sweep, Passive Leg Drop, Sup/Ecc Squat, Neck Prog, Lat Trunk Flex, Standing Spinal Rot

-Half Kneel/Chop w/band x 10/10 - 2 sets
Superset w/
-Arm Bar 28KGx30 sec - 2 sets
-Hard Roll Pattern x1/1 - 3 sets
-2 KB BUC x5/5 - 5 sets
Superset w/
-Ballet Heel Raise x8 - 5 sets
-CoC #2 - 3 closes on right, none on left
-More barefoot running

That's it!

I Now Consider Myself a Barefoot Fanatic

So I've been going this way for awhile now, but the more I learn the more it just makes sense. I was finally convinced when I listened to the replay of Geoff Neupert interview Gray Cook last night. The foot needs to be worked and moved just like the rest of the body and it just doesn't happen the right way in nice cushy shoes. I have been adding a lot more foot/ankle work to my sessions and I actually took a run today for the first in about 3-4 years, barefoot of course. It felt good, took a few strides to get adjusted, and went smooth the rest of the time. It wasn't a very long run(10-15 min) but that is how it goes. This is definitely a self-limiting exercise and needs to be built up. I got turned on to a cool book(Born to Run) that is about a tribe in Mexico that does crazy distance like ultra marathons in sandals that are basically strips of leather on the soles of their feet. Their movement patterns would have to be perfect to hold up over that kind of distance. Not to mention they are some of the best in the business at these distances. I'll get the book next week and give reports as I go. Here's today.

-1/2 TGU(w/ breakdown drills x 3) Shoe x 1/1
I did these with Kendra before I started my actual session. Pretty cool, instead of weight we balanced a shoe on the up hand and went through the move. If we got into a bad position the shoe dropped. Way tougher than it sounds and great for learning where you are.

Movement Prep - Ankle/Arch Prog, Brettzel, Sup/Ecc Squat, Active Leg Drop, Neck Rot, Neck Lat Flex, Neck Ant/Post Glide, Neck Lat Glide, Neck Circle, Trunk Lat Flex

-SLDL 24KGx5/5 - 3 sets
Superset w/
-Assisted Handstand x20 count - 3 sets
Feeling better I counted to 20 in my head so the count may have sped up as I got fatigued.
-Various Swing Techniques and Juggling
I played around with some outside the leg swings, moving swings, and juggling.
-Barefoot Running 10-15 min
I actually wore my vibram and those were enough to allow me to run on the road. I may get into some trail running but right now the distance is short enough that the road is alright.

Thursday's Sesion - 6/18/09

Movement Prep - Ankle/Arch Prog, Brettzel, Sh Sweep, Sup/Ecc Squat, Passive Leg Drop, Neck Rot, Neck Lat Flex, Neck Lat Glide, Neck Circle

-Half Kneel/Chop w/band x10/10 - 2 sets
-Repetitive TGU(position x 3) 16KGx1/1
-Explosive Step Up Pattern w/anterior valgus pull x 30/30
-1 Arm Push Up x3/3 - 5 sets
Used various to heights until I found a good one.
-Various Swings - 5 sets
Practicing different styles
-CoC #2 - 3 attempts each side
The right is still closing better than the left.

That's the day!

Jeff O'Connor is coming to Illinois

Senior RKC Jeff O'Connor will be featured in a kettlebell workshop/seminar the Benningfield Chiropractic is hosting on July 11th. Here are the details.

Session ONE: Kettlebell Basics
Time: 9:00a.m. - 1:00p.m.
-Swing
-Turkish Getup
-Clean
-Press
-Squat
-Snatch


Lunch
1:00p.m. -1:30p.m.
(Provided with full day attendance)


Session TWO: Youth / Adolescent Fitness & Athletic Development*
Time: 1:30p.m. - 5:00p.m.
-Kettlebell exercises that are appropriate for sports development
-How kettlebells reinforce movement techniques
-How to apply kettlebells to your athletic development program


Pricing
Early Bird by June 19th
$100 Session One $150 Sessions One and Two (includes lunch)

After June 19th
$125 Session One $200 Sessions One and Two (includes lunch)
*Participants must attend Kettlebell Basics in order to participate in Youth & Adolescent*

Specials
First 5 to sign up will receive FREE FMS (Functional Movement Screen)
Buy 3 spots and the fourth spot is FREE


To Sign-up: Benningfield & Associates 309-692-6800
Ask about Team Rates

The workshop will be held at the Midwest Sports Complex - 12026 N Old Galena Rd, Mossville, IL 61552
This complex is located just outside of Peoria, IL.

Please email me(Carl Sipes) with any questions you may have at carlsipes@gmail.com or call 309-692-6800 to reserve your spot.

This Mornings Training - 6/16/09

Movement Prep - Ankle/Arch Prog, Brettzel, Sh Sweep, Supine/Eccentric Squat w/band, Passive Leg Drop

-TGU 16KGx3/3
Just straight get ups trying to apply what I have been learning about the move.

-Hand Stand Practice
Fun and much tougher that I thought it would be. Let me feet rest on the wall and just held the lock out position.

Superset w/

-SLDL 24KGx5/5

-Snatch/Clean/Swing 24KGx5/5/5 on each arm
Just to practice the moves a little.

-CoC #1 x5/5 - 2 sets
Worked on the setting the gripper and wrist position during the crush.

That's it!

Mobility and Some Fun - 6/14/09

Had a long day of helping some family move yesterday, so I figured I better move a little.

Movement Prep - Ankle/Arch Prog, Passive Leg Drop, Supine/Eccentric Squat w/band, Brettzel, Lower Body Rot/ T-spine

-Hanging Sh Pack x5

-Half Kneel/Chop x10/10 - 2 sets

-Ballet Heel Raise x10 - 2 sets
Much tougher than they sound. ;-)

-1/2 TGU(breakdown drills x 3) 16KGx1/1

-Juggling Practice 16KGx10-12 min
Been awhile for this. Lots of fun and actually felt pretty good.

That's it, just a little movin' around.

More Get Ups and Quick Hips - 6/11/09

Good stuff tonight.

Movement Prep - Lying Squat(eccentric w/band), Passive Leg Drop, Rib/Roll/T-spine, Brettzel, Lower Body Rot/T-spine

-Arm Bar 32KGx30 sec - 2/arm

-1/2 TGU(w/breakdown drills x 5) 16KGx1/1

-Ankle Mob Prog/ Closed Chain Dorsiflexion/ Toe Touch Prog

-Explosive Step Up Pattern w/ anterior valgus pull x 30/30, BW x 30/30

-Swing BWx10, 32KG 2 hand x 15, R hand x 10, L hand x 10 - 3 rounds

Off to practice the FMS a little more.

Got It When I Could - 6/9/09

Had to split the session into 3 parts. Got the work in while Gray took her naps.

Part 1
-Rib/Roll/T-spine
-Brettzel
-Sh Sweep
-Lower Body Rot/T-spine
-Arm Bar 24KG x 1min - 3/arm

Part 2
-1/2 TGU(repetitive style - 3/position) 16KGx1/1 -5 sets
I repeated each position of the 1/2 TGU 3x before I moved on but only on the way up. I'll try on the way down as well next time.

Part 3
-SLDL 24KGx5/5 - 3 sets
Felt good, all the patterning work with the stick really helped.
-Split Stance Push Press(wt on front foot side) 24KGx5/5 - 3 sets
-Swing 24KG 2 hand x 10, R hand x 10, L hand x 10 - 3 rounds

Good stuff today.

Quick One - 6/7/09

-Rib/Roll/T-spine

-Brettzel

-Lower Body Rot/T-spine

-Hanging Sh Pack x5

-Hip Flexor Stretch

-Single Leg Drop

-Hard Rolling Pattern

-1/2 TGU 16KGx2/2

That's it.

Shoulders are Getting Closer - 6/6/09

I had my shoulder mob. screened before the training and they are withing about 3/4" from each other. One is just in the 3 range and one is about 1/2" away.

-Rib/Roll/T-spine

-Brettzel

-Lower Body T-spine Rot

-Hip Flexor Stretch

-Arm Bar 24KGx45 sec - 2/side

-Half Kneel/Chop Med. Band x 10 left/x15 right - 2 sets

-Progressive TGU 16KGx1/1
Ridiculously tough! 1 was all I could handle on each side. I made sure to do it the Kalos Sthenos way, creating as much tension with the shoulder pack as possible and moving as smoothly as possible.

-Ankle Mob. and Arch Strength

-Explosive Step Up Pattern w/ Anterior Valgus Band Pull x30/30
Right felt much better than the left.

-Continuous Lunge 24KGx5 front/5 back - 2 sets

-Swing Variations BW/24/32KG
Went through a ton of stuff...fast and loose, toes up, hard-style all good stuff.

-Rolling Thunder 100LBSx1/1, 125LBSx1 left/fail left - 2 sets

-2 G2's bent DU w/ IMP's
Tried rev. but couldn't get it.

That the day.

Workin' the Basics - 6/4/09

Need to get my shoulders squared away. Here's the deal.

-Rib/Grab/Roll
Awesome for t-spine rotation. Great starter.

-Brettzel
Taking the motion a bit farther and adding a few new dimensions.

-Lower Body T-spine Rot.
A little patterning of the blades.

-Arm Bar 16KGx1min 2/side

-Hanging Shoulder Pack
Should have done this before the arm bar after I thought about it.

-Half TGU 16KGx15 min of practice
Many different sequences and moves within the move. Working on good positioning and keeping the right stuff tight/loose throughout the move.

-Ankle Mob. Work and Stretch
Trying to set the feet right before the swings.

-Swings BW/24KG
Again, many variations. Started with the patterning, did some on an incline, finished with hard-style.

-Blob Work
This thing is starting to piss me off. Some days I got some I don't. Hoping getting the shoulders straight will improve the grip and vice versa.

That's it. This will be the majority of the work for awhile. Will try and practice at least a little bit daily. Probably need to add some j-rope or something to get the HR up.

On another note, passed the on-line FMS test. Just need to film the case study and send it to Brett now.

A few pearls I took home from the CK-FMS.
-foot stability and ankle mobility are very important
-you must have mobility of a part before you can have stability
-fixing small things can have a positive effect on big things
-things don't always have to be hard-style
-the TGU is a way under used move
-the majority of the time simpler is better, it doesn't have to be hard to be effective
-train with a purpose don't complete random acts of variety
-let the screen write the program for you

I'm sure there are more of these I'll be writing about in the future.

Practice, Practice - 6/2/09

Takin' it down a notch and refining some technique I found I need to refine.

-T-spine mobs.

-Arm Bar 16KGx1min or so - 2/side

-1/2 Naked Get Up
Went through many different variations. Really trying to get a good feel for this move. I read Kalos Sthenos and it gave a really good plan of attack to master this awesome move.

-Swing Patterning
Explosive body weight swing. Very cool going to learn more about this type of training.

That's it for today. Keepin' it simple.

Back From the CK-FMS

Let me start by saying it was a great 4 days in St. Paul. I have been practicing the FMS for about 6 months or so now. Clumsily working my way through it. At first I didn't really understand how to use the FMS as a system. I thought it was just a test to see if someone needed to work on more squats, lunges, or one legged balance. I pretty much tossed the other tests to the side and sometimes didn't even administer them. When I started reviewing the "Secrets of" series the actual system started to became a bit more clear but I didn't have my "AH Ha" moment until this past weekend. The entire system was brought together, wrapped up in a neat little package and handed to me. I really can't say enough about how much I learned this weekend and how easy it can all be. I now understand what I am looking for, what I need to go after first, and how to show people immediate results. Very cool stuff! This really works hand in hand with kettlebell training and just strength and conditioning in general. I look forward to really fine tuning my skills as an FMS practitioner which will in turn fine tune my skills as a trainer. I'm really looking forward to the good things I know will come from entire philosophical change I have made in the way I think of and perform my training duties.

Oh yeah, I also passed my snatch test. 100 reps with the 24 in about 4:20-4:25.

Tryin' a Few New Things - 5/25/09

A couple new things for today. Cool stuff, here's how it went.

-Foam roll and stick work to start off with, found a trigger point on the right shoulder blade that might be messin' with that shoulder

-Low Body T-Spine Rot, Sh Sweep, Hip Flexor Stretch Prog

-Reach/Roll/Lift
Feeling better on the right

-Arm Bar 24KGx1min - 4 sets(2 each side)

-Lying Squat-Eccentric Load w/ band x10 - 2 sets
Cool stuff, hooked theraband around my feet and pulled into the squat. It forced the whole pattern to happen...dorsiflexion...hip flexion...locked core...awesome.

-Explosive Step Up Pattern BWx30/30
Forcing that right hip to extend.

-Forward/Rev Lunge(wt. racked on moving side) 16KGx5/5 - 3 sets
Good practice in split stance and on 1 leg. I like it.

Alt w/

-Push Press(in split stance wt. over back leg) 24KGx10/10 - 3 sets
This was another experiment. Openin' up some alternative possibilities to the old bi-lateral stance.

-1 Arm Swing 24KGx5/5

-Snatch 24KGx98 in 5min
Had to stop and chalk the hands 3x during the 5 min. Hopin' it won't be this humid in Minnesota.

-Lev Block Curl 12.5LBSx5/5, 4/4

That's it. Good day, really enjoyed the new moves and can see that they are important to include in the mix. The right hip has been a bit sore in some muscles that normally aren't so I like that.

Training Update

Haven't had a lot of time to post in the last week but I have been getting my training in. I have really switched gears in how I set up my sessions. Lots of foam roll and stick work to start(addressing the trigger points I have found on my self), stretching those areas, and then strengthening those areas. Sounds pretty straight forward but I have using some pretty cool strategies I've been learning about that give instant feedback. I've also been patterning a lot of big body moves I thought I was doing well but wasn't and then adding weight to the ones that I'm able to. The grip work has been a constant as well, pinch/support/crush all getting their fair turn. I've also been adding in a wrist sup-/ pronation and ext.

I take off for the CK-FMS next Wed so should have some good stuff to post after that.

Weekend Training - 5/16 & 5/17/09

Got some very good training in this weekend and didn't use much weight at all. I've been using the FMS for awhile now and thought I was getting the hang of the corrective strategies to bring up low scores......well it turns out there is quite a bit more I wasn't getting. I've been putting in a lot of time watching the "Secrets Of" series that goes hand in hand with the FMS and takes the correction process to a level I simply wasn't at. Some simple screens and assessments have pointed out some rather large imbalances I have going on from side to side. What I get out of that is no matter how strong and well I move now it could be better with everything working together. This whole deal has kinda made me rethink how I train myself and others. I think the CK-FMS at the end of the month will be a great experience and really help me put this stuff together.

As far as the training over the weekend, I used a lot of the foam roller, stretching, corrective strategies, and patterning movements. I also through in some weight and grip work at the end. Much more of a practice feeling than a workout feeling.

Shouler Is Feeling Better Already - 5/12/09

I've been going through the Secrets of Series from Gray Cook, Lee Burton, and Brett Jones. Messed around with a few assessments and corrective strategies and the shoulder feels much stronger and gets no pinch. More on this stuff as I get to use it more, hoping to get a good feel for all the DVD's by the time I go for the cert.

-Foam Roll on Armpit and Right Add, Rev Russ, 2-Leg Abd & Add, Sh Sweep, Sleeper Stretch-R, ASLR, Soft Roll all 4 ways

-Armbar 24KGx1min each side

-Sumo Dead 225LBSx5, 315LBSx5 - 2 sets
Haven't done them in awhile, felt good.

Alt w/

-1 Arm Push x2/2, x3/3 - 2 sets
Had to use an incline.

-CoC #1x5/5, #2 MMS w/ right, choked to 1" x3/3, #1x5/5 - 2 sets

-Blob Lift
Feeling better, much stronger with a bend in my elbow.

-Swing 24KGx10

-Snatch 24KGx100 in 4 min 53 sec
Forgot to chalk before I started, bell about flew out of my hand on the first set, stopping to chalk cost me some time. With that happening I felt pretty good with my time, should be alright at the end of May.

-Ab Wheel x5 - 2 sets

Shoulder Trouble - 5/10/09

Been getting a little pinch in my right shoulder so I'm trying to get the pre movement drills figured out that I need.

-Foam Roll onArmpit and Right Add, Cobra Stretch, Shoulder Sweep, Sleeper Stretch, ASLR, Soft Roll(very cool learning more about this rolling thing)

-Armbar 16KGx8/8

-Pistol 24KGx2/2 - 3 sets
Bad balance tonight.

-Press Practice 16KG
Various styles, just seeing how they feel compared to each other.

-Hammer Twist x5/5

-Rev Wrist Curl 12LBSx10/10
Did these to before the heavy grip stuff to see if it helps. Not sure think I like it during the day so the grip is fresh for the session.

-Rolling Thunder 105LBSx1/1 - 5 sets
Right got stronger at the end.

-CoC #2
Couldn't get it when choked at 1" with either hand.

-Hub Lift
Got 45LBS w/ each hand

-Blob Lift
Couple w/ each hand.

-1 Arm Swing 24KGx10/10

-Snatch 24KGx10 every min - 10 sets
Switched hands every set and made sure the hips stayed fast every rep.

Quick One Tonight 5/8/09

Got off work early so I decided to get a quick session in.

-Armpit Roll, Rev Russian Twist, Shoulder Sweep, Sleeper Stretch, Back Ext/Ball, YWA Rows, ASLR

-Swing 32KGx10 every 30 sec-20 sets

-Blob Practice

-Rev Wrist Curl 12LBSx10/10 - 2 sets
Trying to get a little more extension in.

-Ab Wheel x5 - 2 sets

That's it. In and out.

Playing' With New Toys 5/7/09

I got some fun stuff in the mail the other day so of course I had to work it in.

-Foam Roll on Right Lat, Shoulder Sweeps, Seated Rotation(cross leg and butterfly), YWA Rows, Back Ext/Ball

-Arm Bar 16KGx8/8
Right shoulder has been a little sore so I've been trying to take care of it.

-Pistol Practice 16KG
No real rep count here. First I used a close squat down, transfer to one leg, and pistol up. Saw these on Brett Jones' blog. Just went till I felt comfortable with them. Next I racked on one bell and tried. This was tougher for me. Ended up getting one on each side before the end.

-Rolling Thunder
New toy here. Worked up to 120lbs on left. I got 120 to move on the right side but no lock out. Fun stuff!

-CoC
Closed the #2 at a 1" choke a few times then tried the #2.5 at the 1" choke...no dice but I kinda expected that.

-1 Arm Swing 24KGx10/10, 32KGx10/10

-Snatch 24KGx104 in 5 min
Switched my rep count and got a few extra. Will keep working this till I go to Minnisota.

Finished off with some stretches and called it a day.

Mess Around Day - 5\5\09

Just felt like doing some different things tonight. Played with some grip...did some ball work(first time in awhile)...pistols and snatching. Not a whole lot of anything just some practice on everything.

Thursday's Training - 4/30/09

-Usual Warm Up Moves
I got some tips from Brett Jones on the rolling pattern and that made it much more difficult than it had been.

-Pistol 24KGx2/2
Felt much better w/ the 24 than last time.

Alt w/

-KB Floor Press 32KGx5/5, 40KGx3/3 - 4 sets

-CoC #1 x 3/3 - 2 sets, #2 choked to 1 1/4" - 5 attempts felt good w/ rigth and got most of them, may have gotten 1 on w/ the left
Trying to learn to set the gripper in my hand better, needs practice.

-Snatch 24KGx99 in 5 min
Should have gotten more but messed up how I did my reps.

Lovin' The Grip - 4/28/09

No snatchin' today, still a little sore on the right hand, but got some good overhead work in anyway. Also had a good night with the grip work.

-Sit&Reach, Lower/Upper Body Twist, Shoulder Sweep, ASLR, Rolling Pattern

-SLDL 24/24KGx5/5 - 3 sets

Alt w/

-2KB Press 24/24KGx5, 32/32KGx5,4
The 32's got heavy. :-)

-CoC
#1 x3/3 - 2 sets
#2 choked to 1" x4/4
Still easier on the right.

-Blob Practice
Various styles of lifting. Takes a few times to get these feeling good and the grip runs out fast. Have to rest between reps.

-Hub Lift
Tried to curl and clean the 35...ugly. Got 45 w/ each hand.

-Jerk 24KGx10/10 - 5 sets
Feeling better w/ this...more explosive.

-Ab wheel x5 - 2 sets

That's it today. More snatchin' on Thurs

VO2 - 4/26/09

Just got down to business with some snatches today.

-Lower/Upper Body Twist, Shoulder Sweep, Sit&Reach, ASLR, Ham Curl w/Ball, Rolling Pattern

-Snatch VO2(15:15) 16KGx8 - 60 sets
First 50 sets had a good pace but the last 10 slowed just a bit. I didn't tear but I have a little hot spot under the callus on my right, middle finger. Not making excuses but that messed with my timing on the last 10 sets a bit.

That was all I could take today! Stretched the hips a little and called it a day.

Good Grip Today - 4/25/09

Started w/ the usual warm up moves.

-Front Squat 155LBSx10 - 2 sets
Last set got heavy on the last few reps.

-Pistol 24KGx2/2 - 4 sets
Probably would have went w/ the 20KG if I had one at home. 24 got better as the sets went on.

Alt w/

-KB Floor Press 32KGx5/5, 40KGx3/3 - 3 sets

-Blob Practice
Getting better...got it with some different grips today.
4 fingers on one side thumb on other
3 fingers on one side(no pinky) thumb on other
By the face w/ right hand, couldn't hold on with left
3 fingers on one side, index on round part and thumb on other side(like the video)

-Gripper CoC #2
Choked it to about 7/8" and could get it easy w/ right...got it a few times w/ left

-Snatch 32KGx5/5 - 3 sets
Practice w/ lockout position.

-Ab Wheel x5 - 2 sets

That's it. Solid day...vo2 w/ 16KG tomorrow.

Practice And Some VO2 - 4/23/09

More practice with 1 leg, overhead, and vo2.

-Usual Warm Up

-TGU 40KGx1/1 - 2 sets

-Single Leg Dead 24/24KGx5/5 - 2 sets
Getting a very good ham stretch and glute contraction.

Alt w/

-2 KB Press 24/24KGx5 - 2 sets

-Jerk 24KGx10/10 - 3 sets
First time for these in awhile. Need to practice them more to teach them better.

-Snatch VO2(15:15) 24KGx6 - 30 sets
This got me goin' pretty good. Tried to keep them moving the whole time.

That's it for tonight. I've also been working supination and pronation of the wrist, extension/abduction/adduction of the fingers, and grippers in a "grease the groove" kind of fashion...a couple sets/day.

A Good Tuesday - 4/21/09

A few different moves for fun and some more grip work.

-Lower/Upper Body Twist, Shoulder Sweeps, ASLR, Hammie Curls w/ Ball, Rolling Pattern

-Pistol 16KGx2/2 - 5 sets
Some were better than other...need practice!

Alt w/

-Floor Press 32KGx5/5 - 5 sets

-2 KB Snatch 24/24KGx10 - 5 sets

-Blob practice
Got it with each hand w/o using the flat spot for extra traction.

-Hub Lift
Got 45lbs with each hand.

-Card Tearing
Tried 45 and couldn't get it.

-Ab Roll Out x5 - 2 sets

That's it for today. More vo2 work on Thurs.

Snatchin' - 4/19/09

Needed to get the lungs burnin' a bit today.

-Usual warm

-Snatch vo2max (15:15) 16KGx8 - 50 sets
This was work for me. Really had to focus on hinging at the hips and snapping when I fatigued with the right side. When I get 80 sets I'll jump up to the 20KG.

-Lev Block Curl 12.5LBSx5/5 - 2 sets
Felt strong w/ these today.

Need to stretch the left hip and calve today sometime.

Getting Back At It Again - 4/18/09

Selling our house, having a baby, and then having to move to the new house finally caught up to me. The last week or so I have been worn out. So...I took it easy and decided today was the day I needed to get a little work done. Here's how it went.

-The usual warm up moves

-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.

Alt w/

-2 KB Press 24/24KGx5 - 3 sets

Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!



-Ab Roll Out x5 - 3 sets

-40 Card Tear

That's it for today. Snatchin' tomorrow.

Tried Something New - 4/7/09

Early class today and up to help out a few times last night to help out made for a tired Carl today. So...quick power nap and short to the point training.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Leg Curl w/ Ball

-Barbell Front Squat 135LBSx10 - 3 sets
First time for awhile with these. Just felt like trying them, felt good.

-Sledge Chop vo2max(15:15) 20LBSx7-8 - 40 sets
Not sure if this move elicits the correct vo2 response but it was a hell of a workout. I duck taped 2-5's t0 a 10lbs sledge and beat up a tire for 20 min. Fun stuff! Slick gloves made for some nice grip work as well.

That's it for today. Will stretch hips and low back later tonight.

More Snatchin' - 4/5/09

Tight in the back this morning so I figured I better move it around to loosen it up.

-Regular warm up

-Seated 2KB Press 24/24KGx5 - 3 sets
Wanted to try this to see how it felt. I sat on the ground w/ legs straight out in front of me. Felt good...left felt stronger than right which is weird cause with my standing 1KB press the right feels stronger.

-Snatch vo2(15:15) 16KGx8 - 35 sets
Workin' my way back up.

-Plate Pinch
Pretty happy w/ this today...a few PR's. I got 4 - 10's and a 5 to a straight leg stand. Thought I might get 5 - 10's but not yet. Also got a 35 and a 25 to budge off the ground...couldn't lock it out but it'll get there. I order a 37.5lbs blob today so that'll add to the fun when I get that as well.

That's it. Sort of a recovery session to loosen up the back...mission accomplished.

Outside Conditioning - 4/4/09

Went through a nice circuit outside today. With the 5 moves I went 40 sec of work, 20 sec of rest, 40 sec of work then went to the next move. On the second round I went 30/20/30 and took a little longer to transition to the next move.

-OH Squat - 45LBS(Plate)

-Battling Rope - Underhand Wave

-Over the Shoulder Lunge - 100LBS(Sandbag)

-Sledge Chop - 10LBS

-Burpee

Just killed me. I want to work up to more of this but I was just wiped after these 2 rounds.

-Double Plate Pinch x2/2 - 2 sets
2-25's in one hand, 4-10's in the other.

That's it!

Back At It - 4/3/09

Felt like I'd caught back up on sleep so I got back to some training.

-Regular Warm w/ ham curls on ball

-S.S. Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets

-2KB Press 24/24KGx5, 32/32KGx5 - 2 sets
Liking this double overhead work.

-Snatch
24KGx20/15/10/5 - 2 ladders(alt hand each rung, start R first L second)
24KGx15/10/5 - 2 ladders(same deal)
24KGx10/5 - 2 ladders(same deal)
24KGx5 - 2 sets
I took 2 min rest between first 4 ladders, 1 min between 5th and 6th ladder, and no rest for last part. Going down in numbers allowed me to stay explosive as I fatigued.

-40 card tear
Felt good, a 52 card deck will get torn very soon. Then we'll see how I do on a deck of Bicycle brand.

-Ab Rollout x5 - 2 sets

-CoC #1 x5 - 2 sets(alt hands throughout the set)
Working over-crush on these. Getting closer to #2 but not yet.

That's it for today.

New Addition

Here's the last couple day's workout. ;-)










Grayson Paige Sipes

Born: 3/30/09 - 6:54am

Weight: 7lbs 3oz

Length: 19in

Mixin' It Up A Little - 3/29/09

Got some late season snow last night so it was an inside session today.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball

-TGU 32KGx10 min
Alt hand every rep. I kept a pretty constant pace...really got the shoulders tired by the end.

-Pistol 16KGx2/2 - 3 sets
Felt good to get some practice w/ these. Amazing how much difference practicing barefoot compared to a Chuck Taylor feels.

Alt w/

-2KB Press 24/24KGx5 - 3 sets
Can't even remember the last time I pressed 2 bells overhead...wore down pretty quickly.

-Snatch vo2 max 16KGx8 - 30 sets
Been awhile for this as well, you can see the theme of today's session. The 80 sets I've gotten in the past seem to be a far cry from today but I'll get it back.

-Card Tearing
Should have got 40 cards but I ripped 2 when my thumb slipped so I had to re-grip and get the other 38, still a PR w/ this type of card. Tried 40 again but had nothing left. I also got 15 with my weak side.

-Lev Block Curl 12 1/2LBSx4/4 - 2 sets
Got sloppy on the second set...this is when I called it quits.

Snatchin' - 3/28/09

Rainy day and I need to get some snatches in before I head to Minnesota so that was the main part of the session today.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball
I added the ham curls to really fire the hams before the session. I've been working on my gate pattern and when a guy I work with watched me walk he said it looked like I was flinging my legs forward and getting no deceleration from my hammies so...I'll give this a try and see if it cleans it up.

-S.S. Deads 225LBSx3, 315LBSx3, 420LBSx3, 380LBSx3 - 2 sets

-Snatch 24KGx15 - 14 sets
I alternated hands every sets and took a min. rest between them all. Just wanted to get a good number of these in. I need to start getting more of these in and mix in some heavier and lighter reps. We'll see how it goes.

-Bending
SCF Polo #1 to 120 degrees in a little under 3 min.

-Ab Roll Out x5 - 2 sets

-Stairs 28steps(up/down) 2 sets
Super sets w/ the ab rolls.

I'll play with the grippers today again. Probably the same set and rep scheme. I've also been working the card tearing at work. Still trying to get 40.

Outside Again - 3/26/09

It dried up out so I got some outdoor work in.

-Sandbag Rot. Deads 100LBSx10 2sets

-Zercher Squats 100LBSx10 2sets

-Battling Ropes 30sec on/15 sec rest - 12 rounds
Alt underhand wave, underhand wave, alt overhand wave, overhand wave

-Sled Work 48KGx160-180' - 3 laps
Forward drag w/ hands to chest and backward drag w/ arms extended. The ground was still wet so this was much tougher than it has been.

-Sandbag Snatch 40LBSx10/10 - 3 sets
Did this between laps. Grip is ridiculously tough with this. Couldn't get all ten in a row with out resetting grip.

-Closed CoC #1 - 5 times on each hand alternating hands each rep. 2 rounds on this. Tried the #2 but still can't shut it.

-Finger Extension - 5 on each hand

That's it for tonight. Wasn't really feeling it today. Try and tear some more cards tomorrow.

Some Third Way Cardio - 3/24/09

Had to copy a training idea today. I read about this in a blog then the next day I read about it in Purposeful Primitive so I figured I better give it a go. Got some strength stuff in at the beginning then went through this little circuit.

-Regular inside warm up

-TGU w/bar 95LBS,105LBSx1/1
Little sloppy at the end with the 105 but feeling better with the bar.

-S.S. Dead 225LBSx3, 315LBSx3, 400LBSx3, 360LBSx3 - 2sets
Felt good after Prog. Pulls on Sun.

The next 5 moves as a circuit w/ 40 sec work, 20 sec rest, 40 sec work(at same station) then on to next station with only the time to move as rest.

-2KB Front Squat 24/24KG
Probably to heavy would like to keep the pace quicker than I did.

-Sandbag Shouldering 100LBS
Got the new bag, much better than what I had.

-Plate Pinch 25/25LBS
Alt hands and pulled to a standing position.

-Bridge(str/bent elbow)
Continuously walked my arms from straight to bent elbows and back up.

-O.H. Lunge 45LBS plate
Legs were fine, shoulders and arms got real tired.

Got 2 rounds with just a little rest between rounds. Killer work! Burpees would be a good move for this type of work as well.

-Stairs 28steps(up/down) 24/24KG 2sets

That's it for today!

Progressive Pulls(Second Installment) - 3/22/09

Sorta rainy out so I had to stay inside. Warm up included lower/upper body twist, shoulder sweeps, and ASLR.

-Power Clean 135LBS, 155LBS, 175LBSx10

-High Pulls 175LBS, 225LBS, 245LBSx10
Still feels uncomfortable.

-S.S. Dead 225LBS, 275LBS, 315LBSx10
Need to get a heavy day on these next week.

-Stiff Dead 135LBS, 185LBS, 225LBSx10

-Bent Row 85LBS, 95LBS, 110LBSx10

I went a little heavier on the last set of each move this time. Next time I'll drop to sets of 8.

-Card Tearing
I got 35 Carta Mundi brand casino cards. I believe these are comparable to Bicycle brand which is the gold standard. This is the best I've done so far with this type of card so pretty happy with that.

-Stairs 24/24KGx28steps(up/down) 2 sets
Same as last time. Felt good...really have to slow down and think about the toe push and how to absorb the motion.

Good day! Maybe some stretching and Z tonight.

More OF The Good Stuff - 3/21/09

I may never train inside again! ;-) At least not if it stays this nice out. I separated things out a bit today. Here it is.

-Juggling Practice 16KGx10min
Used this as a warm. Got a few cool moves in by the end of the 10. Needs lots of work.

-Battling Ropes 1 minx12 - 30 sec rest between
I alternated between underhand alt. waves, underhand waves, overhand alt. waves, overhand waves. So I ended up with 3 rounds by the end of the 12 min. Ridiculously hard...couldn't make the entire minutes without short breaks. Goal is to work up to whole minutes.

The next 3 moves were done as a circuit for 4 rounds. Tried to go as quick as I could from round to round.

-Sandbag TGU 100LBSx1/1

-Shoulder Carry 100LBSx160-180'(2 carries/shoulder)

-Bridge(arms ext to elbows down) x5/5
Want to start adding some bridge variations toward the end of the sessions.

Cool thing...I strapped on the HR monitor for the previous stuff. Kept it right up around 170 during the moves and dropped to 130 very quickly after movement stopped. Might start tracking these numbers.

-2KB Stairs 24/24KGx28 steps(up and down) 3 sets
Wanted to try this. I've really been working on my toe push with the sled work to try and even out some imbalance in my hips. I wanted to see how stairs made them feel. The way up was good work but what I really liked was the way down. I had to really focus on staying upright and in-line and felt a definite difference from side to side. I think the deceleration required to go smoothly down with the extra weight in hand will build the strength I need in the knees and hips. Will keep posting on the gains with this. Also might try it with some clients and see how they do.

I also tore 30 casino cards. Had to lay off for awhile because of a cut on my index finger but that is ready to go now.

All in all a good day. I should get my IronMind sandbag in next week. The one I have now is already torn to shreds. That'll teach me to try and get away with a cheap alternative. ;-)

Had To Play Outside Again - 3/19/09

-Another nice day, a little cool, but had to get outside.

-Sandbag Zercher Squats and Rotational Deads
Used these to warm up again.

The next 4 moves were done in a circuit(trying to move as fast from one to the next) with 1 min rest after the rope. Got through 4 rounds.

-Sled Pull(Forward Walk w/ Hands to Chest) 52KGx 160-180'
I been posting my sled work wrong. 1 lap = 160-180' not 80-90' like I have been posting. The extra 4 KG really made a surprising difference, wasn't expecting much.

-OH Sandbag Lunge 50LBSx5/5
Liking these lunge variations, me thinks I need them too.

-Viking Push Press 24/24KGx10
Had to try it. Good move, definitely a winder.

-Rope Work(Overhand Wave) x30sec
Still killin' me. Might try to separate this and work it by itself.

Next 2 moves were done continuously back and forth for 4 rounds.

-Sled(Side Step) 16KGx80-90'(half lap)
2 rounds with regular side stwps and 2 with grapevine steps. These were tough but I think it was how I had to hold the handles. I'm going to try and rig a harness for these moves next time.

-Rope(Overhand Alt Wave) x30sec

I was going to try and juggle for a bit but this was it for now. Later on I bent a DS#1 to about 70 degrees on my left hip. Felt tough not sure if I am out of practice or it was just a hard shoe for me.

Planning on progressive pulls this weekend, but if it's nice...I'll probably be outside

Sleds and Sandbags and Ropes...Oh My! - 3/17/09

Scheduled for progressive pulls...but it was just to nice outside. Here's how it went.

-Sandbag Zercher Squats and Rotational Deads 70LBS
No real rep count just movin' for a warm up.

The next 3 moves were done as a circuit w/ 2 min recovery in between for 5 rounds.

-Sled Work 48KGor 24KGx80-90'
Flys and OH work with 24KG and all other pushing and pulling done with 48KG.

-Sandbag Snatch 30LBSx5/5
Very tough to hold onto and a bit of a learning curve on landing the OH position.

-Rope Undulation x30sec
This is just killer! I'm really struggling trying to get the full 30sec. Might mess with shorter hard sprints and long slower continuous movement to see what happens.

The next 2 moves done as a superset with as little rest as possible for 4 rounds.

-Sandbag TGU 100LBSx1/1
Feels like someone is laying on you(and not in a good way) when you try and get up.

-Shoulder Carry 100LBSx80-90' - 2 sets each shoulder
Got very heavy toward the end.

Lovin' this new stuff! That's it for today.

Playin' With A Sangbag - 3/15/09

Got another toy in the other day so I had to try it out. Just trying to find some new fun stuff for the summer.

-Sandbag Zercher Squat and Rotational Deads 70LBS
No real rep count here, just playing and using these moves as a warm up.

-Sandbag TGU and Walking Zercher Lunge 55LBSx1 min/1 min - 5 rounds
This got me breathing pretty good. Funny thing...this sandbag feels much heavier than it sounds.

-Sandbag Shoulder Carry 100LBSx5 Laps
This was continueous with a shoulder switch every half lap.

-S.S Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets

-Lev. Block Curls 12 1/2LBSx4/4 - 2 sets
Happy with this, I think sets of 3 was the best I have done.

Fun day! I've got a few sessions I want to get the heavy deads in, then they will get pulled back to about once a week in the progressive pulls as I transition into more outside work.

Quick One Outside - 3/14/09

Much nicer out today. Total training time was just over 20 min. I tried to go from one to another with no rest. I kept the pace up but again the transitions got slower as the session went on. I got through 5 rounds on everything.

-Sled Pull 48KGx80-90'
I alternated what went first but the only to pulls I used where hands tucked close to chest when walking forward and arms extended when walking backward.

-Rope Undulation x30 sec
Can't lie...I didn't make the full 30 on some. I used up/down, alt up/down, side/side, small circles, and press to crucifix. The last was way tougher than you would think pressing a piece of rope would be.

-Jog 80-90'

That's it...short and sweet.

Bundled Up And Went Outside...BRRRR! - 3/12/09

It was COLD today! I was outside for maybe 45min and my cup of water had ice chips on it about halfway through. Managed to work up a pretty good sweat though...more sled work, swings, and rope work. I tried to go from one to the other as quick as I could and take a 2min break after the rope work. I got 5 rounds in but transitions slowed down towards the end.

-Sled Work 80'-90'x5 laps
I used a variety of drags and pushed. 48KG for everything but OH walk...16KG for that.

-2KB Swing 24/24KGx10

-Rope Undulation 30secx5
This was very cool! I've been trying to learn about this for a little bit now and just got my rope in last night. It's a 50'x2" manila rope. Unbelievable work on the lungs, grip, shoulders...pretty much the entire body. John Brookfield has good info on it...Anthony DiLuglio(Art of Strength) is the stuff I got my hands on now...and there is plenty of video on youtube. Check it out.

Awesome work tonight! The rope really added to the session and I'm feeling less crappy at the end each time I go through this stuff. ;-)

Progressive Pulls - 3/10/09

Had to get a little change in for today so I tried a Purposeful Primitive program. It was fun, a lot more volume than I'm use to so the weight was a bit light and reps were way up.

-Power Clean 135LBS, 155LBS, 165LBSx10
First time for these in awhile. Little rusty but alright.

-High Pull 145LBS, 185LBS, 205LBSx10
Not very good with this. Felt pretty awkward, needs work.

-S.S. Dead 225LBS, 245LBS, 275LBSx10
Should go heavier next week.

-Stiff Dead 135LBS, 155LBS, 185LBSx10
Should go heavier next week.

-Bent Row 95LBS, 100LBS, 105LBSx10
I used an overhand grip. It has been awhile for these as well. Felt better by the third set.

-Ham Stretch(legs on wall, butt in corner), Sit and Reach

This was a good change up. Fun to do some of theses moves again. My guess is a little soreness tomorrow. I think this will find it's way into the rotation for a little bit. Once a week seems to be the recommended dose so I'll shoot for Tuesdays.

Got The Deads In 3/8/09

I wanted to do these deads yesterday, but they weren't happenin' after the sled.

-Regular warm up

-TGU w/bar 95LBSx1/1 - 2sets

-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2sets

-Walking See-Saw Press 24/24KGx10 - 5sets
Alt w/
-Pull Ups BWx3 - 5sets

-Plate Curl 25LBSx3 left/2 right

-Hamstring Stretch

More Sled Work - 3/7/09

-Sled Work
The sled killed me again today. I got five laps again today but used some variations on the holds. I added in some presses, rows, flies, and rev flies. 48KG was used for the regular forward and backward drag and 24KG for everything else.

-2KB Swing 24/24KGx10
I threw one of these between every lap. Thought I was going to throw up a couple different times today but never did. ;-)

I was going to deadlift today but didn't have time, that's OK lots of rain so tomorrow will be an inside day.

Little Change For A Nice Day - 3/5/09

All right, it was nice outside for a change so I decided get some work in out on the grass. I went through the usual prep work and then grabbed the sled and few KB's and headed to the backyard. I also just got a pair of Vibram 5 Finger shoes so I had to try them out. Pretty cool, feels like being barefoot. And if I can find a good fit for my goofy ass foot anybody should be able find a good fit with them.

-Sled Work
I pulled the sled the first half of the lap and drug it backward the second half. Half a lap was probably about 80' to 90'. I must say this kicked my arse! I started with 72KG the first lap...went down to 56KG the second lap...and finished the last 3 laps with 40KG. The legs burned but the lungs were what demanded the drop in weight. It took forever to recover from the first lap. Plus this was the first time I've done this in a year or so, so I didn't really know where to start. Fun stuff. I'm going to try and get a few people together once a week for this type of work when the weather gets more consistent.

-KB Snatch 24KGx10/10 - 5 sets
I threw these in between laps just to get some quick movement in with the sled grinding. Took about 1/2 hour to do this. Definitely need to cut the rest down but just feeling out for today.

-Farmer's Walk 32/32KGx160' to 180' - 2 laps
These felt good, need to use more weight. The length of the lap is a guess again because I'm walking across my backyard. I'll try and get a better measure next time.

-S. S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets
I wanted to make sure I stay on track with the cycle of deads so I rest a bit then got them in.

-Bending
SCF Polo #1 on right hip to 70-80 degrees. Wanted to go with the right hip because I haven't bent over it in awhile but I didn't have much time to spend on it because of dinner plans. So that and the fact that I'm a sis with my right thigh led to the sub par bend.

I've also been adding in sets of bench press and squats with abduction(theraband around the knees) when I have time at work. Nothing heavy, just trying to train the motion.

Session #5 - 3/3/09

Started off a little different today.

-Toe Touch, 2 styles of Cat/Camel, Lower/Upper Body Twist, Shoulder Sweeps, Deep Squat w/Band Around Knees

-TGU w/barbell 45,65,85LBSx1/1
Very different. Felt good. Not sure if it's because the weight is more spread out but 85LBS felt noticeably lighter(more than 3 LBS) than the 40KG kettlebell.

-S.S. Dead
225LBSx3
315LBSx3
380LBSx3
345LBSx3 - 2 sets

-BUP 24KGx1,2,3,4 - 2 ladders
super set w/
-Pull Up BWx1,2,3,4 - 2 ladders
Presses felt good today, I'll continue to alt between reg and BU. Trying to create as much tension as I can on the pull ups so even though the rep count is low they feel like work.

-Lev Block Curl
15LBSx1/1
12 1/2LBSx3/3 - 2 sets
The 15 was a little ugly but I still got it.

-Bending
20 grade 2's in folded IMP's. Wrists were done by the end of this.

-Back Bridge, Deep Squat Stretch, Cobra/Child's Pose, Cossack w/24KG, Toe Touch, Side Bends

Session #4 - 3/1/09

The usual warm up moves to start it out.

-TGU 32KGx3/3

-SLDL 24KGx5/5

-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2 sets

-1 KB Press
32KGx1/1,2/2
40KGx1/1 - 4 singles
super set w/
-Pull Up BWx1,2 - 3 ladders
Tried to get a double on the 40 but it wasn't happening.

-Lev. Block Curls 10LBSx5/5 - 3 sets

-Bending
Had a little fun and used all 3 main styles.

-Ham Stretch, Cossack w/24KG, Deep Squat Stretch, Kneeling Lunge, Toe Touch

Session #3 - 2/26/09

The usual warm up moves to start out.

-TGU 32KG, 40KG, 48KGx1/1
The "Beast" felt better than it did the previous time. Still a little shaky at the end of the left hand side but the right felt very smooth.

-SLDL 24KGx5/5

-S.S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets

-1 KB Press 32KGx1,2,3 - 3 ladders
super set w/
-Pull Up BWx1,2,3 - 3 ladders
Went to the reg. press as kind of a light day. I'll go back to the BUP next session

-Card Tearing Practice
I halved and quartered cards with both hands. The best was 28 Carda Mundi brand. I order a 72 deck lot from amazon and some are Carda Mundi and some are Aristocrat brand. They are definitely tougher than the dollar store cards I was tearing before.

-Ham Stretch, Kneeling Lunge, Cossack, Deep Squat Stretch, Toe Touch

I was going to do some snatching at the end but ran out of steam so I called it a day.

Session #2 - 2/24/09

Started with the same warm up drills as before. The single leg hip raises are feeling the same from side to side so I evened out the number of reps

-SLDL 24KGx5/5

-Semi-Sumo Dead
225LBSx3
315LBSx3
380LBSx3
345LBSx3 - 2sets

-BUP Ladders 28KGx1,2 - 3 ladders
super set w/
-Pull Up BWx1,2 - 3 ladders
I kinda liked the super sets. When I use a lighter weight on the press, I'll get more reps on the pull ups and the heavier days will give a break on the pulls.

-BUC practice
Just wanted to see how some heavier weight felt with a little hold. The 32 was fine but the 40 wouldn't stay up.

-Lev. Block Curl 12 1/2LBSx3/3 2sets

-Swing 24KGx20 every min for 10 min
Just to get the lungs going a little.

-Hip and Ham Stretch, Kneeling Lunge, Cossack, Toe Touch

Good day! I've also still been using the foam roller on the off day, really helps with my lats and IT bands.

Snatchin' and Some Bending - 2/22/09

I wanted to see how I could do on the SSST but things didn't quite go as planned. Here's how it went down.

-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ add, ASLR, Single Leg Hip Raise w/ Foam Roller

-Snatch 24KGx106 in just under 5 min, 5min rest, x50 in 2 min 40 sec
At the halfway mark I knew the form was going to crap so I was going to take a 5 min break and do another 5 min. Instead I cut the second part in half cause the form started to go again. I'll get these numbers up over the next month or so.

- Bending
DC #2 to about 145 degree
I got it on tape because I wanted to cert on this but I'm not going to send it in till I can get it to 180.

DU work with 2 IMP's wrapped loosely
1/4" CRS(FBBC)x7", 6", 5 1/2"
That all felt pretty good, I tried a 5" piece but just got a little wobble on it

-Card Tearing
Got 30 cards and then started working on quartering a much smaller # of cards w/ each hand.

Fun day! I think I'll work on a little bending with one of my clients tomorrow so that should be fun too.

Back At It w/ Session #1 - 2/21/09

First day back after a week with just mobility and corrective work. This cycle should be similar to the last with a few changes. Here's how it went.

-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ Add, ASLR, Single Leg Hip Raise w/ Foam Roller

-TGU 40KGx1/1 - 3sets

-SLDL 24KGx3/3
I don't think my right hip is extending as well as it should so I am using these to fire each side independently before the deads. Definitely felt tougher on the right side, so hopefully it helps.

-Semi-sumo Dead
225x3
315x3
360x3
325x3 - 2sets
I dropped the sets to 3 and started a little heavier than normal. We'll see how it works at the end of the session.

-BUP 28KGx1,2,3 - 2ladders

-Pull Up BWx2,4,5,2
I was going to do ladders here too, but I'm using a more strict form a broke down quick. Will keep working on the form and might super set these with the presses down the road.

-Leverage Block Curl 12 1/2lbsx3/3 - 3sets
Fun new toy! I set the weight as far out as I could and it was tough. Will really help the plate curls.

-Bending Grade 2x10
I used 2 IMP's wrapped loose and burned through them as quick as I could.

-Swing 48KGx10 - 5sets

-Back Bridge, Hip Stretch, Cossak, Ham Stretch, Toe Touch
I've also been using the foam roller throughout the day.

Felt good to get back at it!

Some Fun and Some PR's - 2/15/09

Just wanted to have a little fun today and see what I could do. Started out the same way I normally do with the ASLR, upper and lower body twist, and shoulder sweeps.

-SLDL 24KGx5/5
I used the same long leg position as the stiff deads, I just did them on one leg. I held the KB in the opposite hand from the leg on the floor.

-Semi-Sumo Deadlift
245LBSx3
315LBSx3
405LBSx1
435LBSx1
460LBSx1 PR!
470LBS failed
I went back to the semi-sumo after a cycle of conventional. It's a much stronger feeling style for me and think I'll be able to handle some bigger weights after taking a little break from the style. I was very happy that the last cycle still pushed my PR up 5 lbs. I broke 470 off the floor but it wasn't going anywhere after that. I think I will break down and use a weight belt for my heavy attempts from now on. I like to keep the aids to a minimum but at a certain point it turns to a question of potential injury and just being smart. We'll see how it goes.

-BUP 28KGx1,2,3,1,1,3
I was going for 2 ladders of 3 but I missed the second rep on the second rung of the second ladder, if that makes any sense. ;-) Still happy with the rungs of 3. First time I've gotten that many I believe.

I kinda had an all around grip session just to see where I was at with things. I worked up to tearing 25 cards. I'm using a different technique and it's much harder because you aren't able to fan the cards as you tear them. I also pinched 2-25's and got lifted but missed 2-35's. I got a few bends in all 3 main styles and bent a polo shoe past 180 with no leg padding.

-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Cossack, Toe Touch

Good day! I'll start the next cycle some time next week. I think one more cycle and it may be time to work in some outside activities. We'll see how the weather goes.

Session #12 - 2/12/09

Last session of the cycle tonight and I believe I'm ready for a little break.

-Lower/Upper Body Twist, Shoulder Sweep, ASLR

-TGU 32KGx1/1 2sets
A few less to save it for the deads.

-Conv. Dead
225LBSx3
315LBSx3
430LBSx3
390LBSx5
The 4th rep wasn't happening but I'm happy with 3. I wasn't sure if I'd pull this weight once when I started this cycle. I'll bring back the semi-sumo stance for the next cycle and see if I can push the weight up from a 455 1RM.

-Stiff Dead 245LBSx5
Might go to a single leg dead in place of this for the next cycle.

-BUP Ladders 28KGx1,2 3ladders
Felt stronger than the first day. I'll stick with these for awhile and see if I can get to the 32.

-Pull Up BWx5,4
These will be added back on the next cycle. The left forearm is felling good and I know how to take care of it now. I want to keep them body weight so I think I will go for ladders to up the volume.

-Hanging Leg Raise BWx8

-Bending(DU style w/ 2 IMP's wrapped loose)
1/4"x6" G2 x 11
1/4"x7" hex to 20 degrees
Good volume day. I think I'll start to work the shoes back in too.

-Snatch 24KGx104 in 5min
I really wanted to break my old record but a tie was the best I could do tonight. Still a smoker!

-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch