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.
Sunday, July 26, 2009
Saturday, July 25, 2009
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!
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!
Thursday, July 23, 2009
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!
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!
Sunday, July 19, 2009
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.
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.
Thursday, July 16, 2009
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.
-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.
Tuesday, July 14, 2009
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.
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.
Friday, July 10, 2009
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
-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
Tuesday, July 7, 2009
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!
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, July 5, 2009
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.
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.
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, July 2, 2009
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!
-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!
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