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.
Sunday, August 30, 2009
Saturday, August 29, 2009
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.
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.
Thursday, August 27, 2009
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.
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.
Sunday, August 23, 2009
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.
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.
Wednesday, August 19, 2009
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!
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.
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.
Tuesday, August 18, 2009
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.
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.
Thursday, August 13, 2009
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.
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.
Wednesday, August 12, 2009
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.
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.
Sunday, August 9, 2009
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
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
Thursday, August 6, 2009
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.
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.
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