October 29, 2008
Today is my easy day! Did some bottoms up get-ups and decided to try and get off of the ground with two 8kg bells. Here is how it went. Both arms up in getup position, Right knee bent. Actively sit up into piston with both bells locked out overhead, perform piston maintaining vertical lockout. Descend back down slowly to starting position. Next leg. Just unsure if anyone has done this exercise.
Abs
20lb/10lb med ball v-up 1x20 1x15 {20lb in hands 10lb between feet}
Negative standing ab wheel rollout 2x3
Side plank leg lifts 2x15
16 kg bottoms up get-up 2/2
20kg 1/1
24kg .5/1
Double 8kg get-ups 3r/3l
Relax into stretch
Wednesday, October 29, 2008
Tuesday, October 28, 2008
Monday, October 27, 2008
Ipod Video Filming
Saturday October 25, 2008
Demo KB exercises for an Ipod video project that our gym is producing. This is a great way to get a work out because you have to keep up the reps and form obviously to get the shots. Not to mention the sauna like room lights everywhere and no ventilation. Bikram kettlebell
Gobblett Squat 5
Pump 5
24 kg swing 4x20
24kg snatch 2x8ea
24kg double swing 3x15
24kg hand to hand swing 1x12
24kg Double c/press 1x10
24kg double squat 1x8
Single arm c/press 1x3/3
24kg getup 2/2
Sunday
off
Monday
Work all day 10 clients
Busted out a fun complex at 2:45 for mid day wake up.
Double 16kg
Double Clean, press,squat,double snatch, lower to rack,re-clean no rest 3 sets x5r
2:55 done 10 min
3:00-6:00 more clients
6:01 pm needed more
32kg c/p ladder 1x1, 2, 3
20kg pull-up 1 x 1,2,3 wide grip
Conventional deadlift
185x5
12kg pistonx5
205x3
12kg pistonx3
225x2
12kg pistonx2
32kg 1 arm swing 10r/10l to 15 two hand swing
done
6:18pm
Fast effective and ready for battle.
17 min
Demo KB exercises for an Ipod video project that our gym is producing. This is a great way to get a work out because you have to keep up the reps and form obviously to get the shots. Not to mention the sauna like room lights everywhere and no ventilation. Bikram kettlebell
Gobblett Squat 5
Pump 5
24 kg swing 4x20
24kg snatch 2x8ea
24kg double swing 3x15
24kg hand to hand swing 1x12
24kg Double c/press 1x10
24kg double squat 1x8
Single arm c/press 1x3/3
24kg getup 2/2
Sunday
off
Monday
Work all day 10 clients
Busted out a fun complex at 2:45 for mid day wake up.
Double 16kg
Double Clean, press,squat,double snatch, lower to rack,re-clean no rest 3 sets x5r
2:55 done 10 min
3:00-6:00 more clients
6:01 pm needed more
32kg c/p ladder 1x1, 2, 3
20kg pull-up 1 x 1,2,3 wide grip
Conventional deadlift
185x5
12kg pistonx5
205x3
12kg pistonx3
225x2
12kg pistonx2
32kg 1 arm swing 10r/10l to 15 two hand swing
done
6:18pm
Fast effective and ready for battle.
17 min
Friday, October 24, 2008
Back to pressing and deadlifting
Wednesday October 22
24kg wall squat 5
24kg get-up 2/2
20lb Med ball v-up 20
2 rounds
Ladder
32kg Clean and press1,2,3x3
20kg Russian pull-up1,2,3x3
Alternated between exercises.
Conventional Dead-lift 5x185, 3x205, 2x225
12kg Piston to ground 5, 3, 2
Alternate
32kg Swing 3x20
24kg wall squat 5
24kg get-up 2/2
20lb Med ball v-up 20
2 rounds
Ladder
32kg Clean and press1,2,3x3
20kg Russian pull-up1,2,3x3
Alternated between exercises.
Conventional Dead-lift 5x185, 3x205, 2x225
12kg Piston to ground 5, 3, 2
Alternate
32kg Swing 3x20
Monday, October 20, 2008
No Time
Monday
Full load of clients today.
Halo 6r6l
16kg Bottoms up get-up 3l/5r
32kg Partial getup punch 3r/3l
32k hip bridge get-up 3r/3l
32kg Full get-up 2r/2l
36kg Full get-up 2r/2l
32kg Swing 2x20
25 minutes
V02 max tomorrow 80 sets
Full load of clients today.
Halo 6r6l
16kg Bottoms up get-up 3l/5r
32kg Partial getup punch 3r/3l
32k hip bridge get-up 3r/3l
32kg Full get-up 2r/2l
36kg Full get-up 2r/2l
32kg Swing 2x20
25 minutes
V02 max tomorrow 80 sets
Easy Day
October 17, 2008
Continuous
16kg Partial Get-up {punch}5r/5l
1/2 hip bridge get-up 5r/5l
3/4 get-up5/5l
Completed reps on right before moving to left side. Great way to break down the get-up to work on form. Not to mention still challenging.
16kg get-up 10r/10l
Double 16kg bottoms up clean 1x8
Dbl 16kg Bottoms up Military press 1x5
Dbl 20kg fr. squat 1x5
20kg Swing 1x20
Continuous
16kg Partial Get-up {punch}5r/5l
1/2 hip bridge get-up 5r/5l
3/4 get-up5/5l
Completed reps on right before moving to left side. Great way to break down the get-up to work on form. Not to mention still challenging.
16kg get-up 10r/10l
Double 16kg bottoms up clean 1x8
Dbl 16kg Bottoms up Military press 1x5
Dbl 20kg fr. squat 1x5
20kg Swing 1x20
Wednesday, October 15, 2008
Wednesday V02
October 15, 2008
Last night 45 minutes foam roll and select relax into stretch drills to recover from get-up day.
Warm-up
Shoulder Mobility
Dipsy doodle 2x8
Russian leg raise 2x7
Barbell OH squat 2x5
Roll out, ab dollie 5 sec hold 2x8
24kg swing 1x10
V02max 60sets x 8rep protocol
V02max heart rate 189bpm
30 minutes
16,800 lb workload
I can achieve a max heart rate of 195 bpm, I checked my pulse for 10seconds after set 30 and I was only 156bpm. After set 60 I was at 189bpm. Felt strong, Saturday v02max will be 40sets followed by 80 on Monday.
Will take off tomorrow. Foam roll and stretch only.
Last night 45 minutes foam roll and select relax into stretch drills to recover from get-up day.
Warm-up
Shoulder Mobility
Dipsy doodle 2x8
Russian leg raise 2x7
Barbell OH squat 2x5
Roll out, ab dollie 5 sec hold 2x8
24kg swing 1x10
V02max 60sets x 8rep protocol
V02max heart rate 189bpm
30 minutes
16,800 lb workload
I can achieve a max heart rate of 195 bpm, I checked my pulse for 10seconds after set 30 and I was only 156bpm. After set 60 I was at 189bpm. Felt strong, Saturday v02max will be 40sets followed by 80 on Monday.
Will take off tomorrow. Foam roll and stretch only.
Tuesday, October 14, 2008
Thirty Minutes
October, 14, 2008
16kg Bottoms up Get-up 5r/5l
28kg Get-up 3/3
32kg 2/2
36kg 1/1
2X through ladder
Windmill
28kg Windmill with 24kg pull from floor 2x5r/5l
Double 32kg Swings 2x10
Love this workout.
16kg Bottoms up Get-up 5r/5l
28kg Get-up 3/3
32kg 2/2
36kg 1/1
2X through ladder
Windmill
28kg Windmill with 24kg pull from floor 2x5r/5l
Double 32kg Swings 2x10
Love this workout.
Monday, October 13, 2008
V02 training
October 13, 2008
Warm-up
YTW 2x10 each
16kg Gobblett Squat 2x5
16kg Halo 2x6 each direction
16kg V02max 8 rep protocol x 50 sets
25 minutes
15,750lb workload
Still finishing with 2-2.5 seconds on the clock. Will work up to 80 sets.
Get-ups tomorrow.
Warm-up
YTW 2x10 each
16kg Gobblett Squat 2x5
16kg Halo 2x6 each direction
16kg V02max 8 rep protocol x 50 sets
25 minutes
15,750lb workload
Still finishing with 2-2.5 seconds on the clock. Will work up to 80 sets.
Get-ups tomorrow.
Saturday, October 11, 2008
V02 Saturday
October 11, 2008
Warm-up
YTW 10,10,10
16kg Gobblett Squat 1x5
16 kg 1 arm swing/high pull 5r/5l x2
16kg snatch 5/5
16kg V02max 8 rep protocol
40 sets
20 minutes
11,200 lb workload
Already enjoying the ballistics. Finishing with 2-2.5 seconds, could probably do 9 reps per 20 sets. I believe the double heavy clean and swing practice are making this bell move. Also picked up time focusing on taming the arc as per Rifs blog yesterday.
Warm-up
YTW 10,10,10
16kg Gobblett Squat 1x5
16 kg 1 arm swing/high pull 5r/5l x2
16kg snatch 5/5
16kg V02max 8 rep protocol
40 sets
20 minutes
11,200 lb workload
Already enjoying the ballistics. Finishing with 2-2.5 seconds, could probably do 9 reps per 20 sets. I believe the double heavy clean and swing practice are making this bell move. Also picked up time focusing on taming the arc as per Rifs blog yesterday.
Thursday, October 9, 2008
Get-up Day
October 9, 2008
Bottoms up Get-ups
16kg 3r/3l
20kg 2r/1l
24kg 1r/1l
Complete Ladder 1x
Turkish Get-ups
28kg 3r/3l
32kg 2r/2l
36kg 1r/1l
Complete Ladder 2x
32kg Double Swings 2x10
This was a really fun workout for me. I enjoy the grinds more than ballistics right now. This will change by the third or fourth V02max workout.
Bottoms up Get-ups
16kg 3r/3l
20kg 2r/1l
24kg 1r/1l
Complete Ladder 1x
Turkish Get-ups
28kg 3r/3l
32kg 2r/2l
36kg 1r/1l
Complete Ladder 2x
32kg Double Swings 2x10
This was a really fun workout for me. I enjoy the grinds more than ballistics right now. This will change by the third or fourth V02max workout.
Wednesday, October 8, 2008
V02max
October 8, 2008
Warm-up
Ab roller 5second hold x 10reps
16kg Gobblett Squat x 5reps
16kg 1 arm overhead squat 3 reps each
32kg Swing 10reps
V02max 16kg x 15sec /8 rep protocol
30 sets=15minutes
240 snatches
8400lb workload
Relax into Stretch
Warm-up
Ab roller 5second hold x 10reps
16kg Gobblett Squat x 5reps
16kg 1 arm overhead squat 3 reps each
32kg Swing 10reps
V02max 16kg x 15sec /8 rep protocol
30 sets=15minutes
240 snatches
8400lb workload
Relax into Stretch
Tuesday, October 7, 2008
Accidental recovery
October 7 2009
No workout today!
Free message today from my friend and message therapists Rachel. She does unbelievable work! I'm also ready to start the new program tomorrow.
Thanks to Franklin Herman I now have a new way to teach good mornings and romanian dead-lifts. Today I had a client who could not control RDL form. A few sets of tubings good mornings and problem solved. I will now use this as active warm up with some clients. Thanks Franklin.
No workout today!
Free message today from my friend and message therapists Rachel. She does unbelievable work! I'm also ready to start the new program tomorrow.
Thanks to Franklin Herman I now have a new way to teach good mornings and romanian dead-lifts. Today I had a client who could not control RDL form. A few sets of tubings good mornings and problem solved. I will now use this as active warm up with some clients. Thanks Franklin.
Monday, October 6, 2008
SSST
Monday October 6, 2008
SSST
24kg
150 Snatches 10 minutes
I realized that I need more Ballistics work. Snatches were all perfect form, did not need the puke bucket. Definitely could have pushed harder on another day.
New program time.
SSST
24kg
150 Snatches 10 minutes
I realized that I need more Ballistics work. Snatches were all perfect form, did not need the puke bucket. Definitely could have pushed harder on another day.
New program time.
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