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.