Sunday, December 31, 2006

Last one for 2006

KB #70 swing combo two hand, darc, and 1 hand circuit

run 2 miles

med ball #20 abs

Quick and simple. Nice way to wrap up the year. Hope you all have a great new year!

Saturday, December 30, 2006

Training Today

Skipping as warm up

Sandbag cleans #55 10 x 2
DB Push press #40 5 x 2

Band presses (2 yell. + 1 mag.) 5 x 5
Tire flips 5 x 5

Finger curls (behind back) #55 10 x 1
#75 5 x 2

Thursday, December 28, 2006

Todays fun

High Pull #50 10 x 2

Bench press #135 13 x 2; #155 13 x 2; 1 KB #50 15 x 1
Chins BW 5 x 5

Zhan Zhoung 15 mins

Wednesday, December 27, 2006

Todays training

After a couple of rest days it was great to get back into it:)

Club #15 pendulums 10 x 1

Rolling Thunder #80 5 x 1
#120 15 x 2
BW Chins 5 x 2

Windmill #70 3 x 1

Saturday, December 23, 2006

Great day for a run

Did a nice 3 mile run with a friend this morning. Nothing
too fast but good fun. Haven't run in a while and although
I don't love to run it was good to get out.

KB MP #60 5 x 2 (10l+10r)
rest 30 secs
KB MP #60 5 x 3 (15l+15r)

This was way harder than I thought it was going to be.

Blob deads #30 5 x 1
Still feeling a bit of pain in the right elbow but it is getting better.

Friday, December 22, 2006

Todays Training


10 mins Zhan Zhuang

Thursday, December 21, 2006

Trained in a gym today

One of my clients took me along to his gym today.
Not really my cup of tea but still was good fun.
The Govenator was there working out but didn't
see him. Anyways:

Kettlebell Swings 2 hand #70 10, 5

#135 X 5
#225 X 5
#295 X 5
#345 X 3
#395 X 2

Kettlbell Long Cycle #60 x 3,6,9

Zhan Zhuang x 5 mins

Wednesday, December 20, 2006

Todays training


1 hand Kettlebell swings #50 10 x 2

Rolling thunder #75 x 5
#95 x 5
#125 10 x 2


Kettlebell MP #88 1 x 3

Kettlebell cleans #106 3 x 3 no rest

Planks front x 30 secs, side x 30 secs, front x 30 secs & side x 30 secs

Zhan Zhuang

Chi Kung (pronounced 'chee-gung') is an ancient Chinese exercise
system combining meditation and slow, gentle movements to
promote health and relaxation. Standing like a tree (Zhan Zhuang
pronounced Jan Jong or Jam Jong) is a series of standing positions unique to Chi Kung.
It is an opportunity to pay careful attention to the tensions in your body and your nervous system. There are nine basic positions of which at the moment I am doing the second one (holding the ball).

Here is a quick rundown on the first and second positions.

Position One (Wu Chi):

Stand in a relaxed position with your feet shoulder width apart and feet pointing straight ahead. You should feel stable and centered.
Let your arms hang loosely at your sides and relax your shoulders as well.
Slightly bend your knees, tuck your pelvis under but don’t stick your belly out.
Keep your back straight and lengthened.
You should keep your eyes open and looking forward.
Breathe deeply with a focus on the exhalation. Do not hold tension in any part of the body. If you have tension it will not take long for you to find it. Try to relax it as much as possible.

Position Two:

Bend your knees slightly more than the first position.
Hold your arms in a circle in front of you. Imagine you a holding a large ball in front of you.
If your shoulders get tired you can lower the arms.
Keep your fingers spread.

Start by doing position one for five minutes a day and build up to ten and then introduce the second position. Start off in the first position and then raise the arms. When you finish relax in the first position and then shake your arms and legs.

When I first started it was hard for me to do five minutes but yesterday I did fifteen for the first time. My friend that introduced it to me told me there a people who stand for six hours straight!
It is a very challenging but keep at it and you will see many benefits from doing it.

For more information on Chi Kung visit:
I have a couple of his excellent books.

Tuesday, December 19, 2006

Todays training

Z health

zhan zhuang (Standing like a tree) 15 mins

I am really enjoying this phase of my training.
Starting to see the benefit of doing Z health on a regular basis and looking forward to next years cert.
Zhan Zhuang is very intense but an enjoyable learning experience. When I first started 5 mins wasn't within my grasp.

Monday, December 18, 2006

Worked out with the class

Worked out with the class tonight! They are a huge inspiration to me.

Joint Mobility

Halo 3 x 3
Sumo Deads 6 x 3

Windmill3 x 2
Squats 6 x 2

12 mins of:
See Saw Press #50’s 5 x 11
Alternating Row #50’s 5 x 11

Rest 4 mins

12 mins of:
Double Swings #50’s 5 x 7
Double Squats #50’s 5 x 7

Ribbon 6 x 2
Rengegade Lunges 6 x 2

Saturday, December 16, 2006

Todays training


Dead KB snatches #60 5r+l x 5

Alt cleans (1 beat) #50's 20 x 2

Double KB High pull #88's 5 x 2

Farmers walk #88's 220 feet

Have a little bit of right elbow fun going on at the moment so grip training is being kept to a minimum at the moment.

Thursday, December 14, 2006

Dragging fun


2 hand swings #70 x 10
1 hand swings #70 x 10
High pull #70 x 10

Sled drag 70 feet up & pull back 70 x 5
Med ball #60 x 10 MPress & 10 PPress (except set four only 5 + 5)

Nice little smoker.

Tuesday, December 12, 2006

Couple of days training

Well it was great some friends over but now back to training alone!

Z Health - R phase

Zhan Zhuang 10 mins


Z Health R phase

DBL KB squats #50's 10 x 5

Supermans 10 x 2

Saturday, December 09, 2006

Got forearms?

No Stone left Unturned

Joe Sarti and his friend Mike made the trip up today for some fun. Pete Diaz and big Corey also stopped by. Some heavy weights got lifted and we got owned by some but it was a great day.

Clubs, rolling thunder, blobs, tire, heavy med balls, fatbar and even a little sledge levering.

I can't remeber exact weights but I will go from my bad memory(chime in if you can remember guys)

Rolling thunder up to #150 or 160?
Blobs up to #35(big jump in my blob weights from there to a purely evil #45)
Tire flips were for singles or doubles undercover cause of the rain
Med ball #150 overhead & #200 shouldered
Fatbar up to #230 or 240

I was too into the workout to take too many pics but got off a couple

Pete on the #150 MB, Mike on the #200, Big Corey on the Fatbar

It was a great day and just wanted to thank the boys for dropping by. I am sure they will remember it well tommorow;)

Thursday, December 07, 2006

Todays quickie


Played around with the clubs for a bit

I am enjoying the z-health and am looking forward to going to the cert. I can see this being a valuable asset.

Clubs as always fun:)

I was talking to Tom Shook about the last time he was down and was reminded that we didn't even pick up a kettlebell the whole time! That was a great workout.

Hmm in retrospect here is Tom with the beast;)

Wednesday, December 06, 2006

Wednesdays training

I have been doing a lot of z health in preparation for next years cert so the workout volume is lower at the moment. Only so many hours in the day;)

Tire flip 6 x 5
1 1/2 min breaks inbetween

Simple and brutal.

Monday, December 04, 2006

Mondays training

Zhan zhoung x 10mins *

Windmill #70 x 3

Mil. Press 1,2,3 x 3 rest at top of ladder for 1 min

Bag 1 min work/ 30 secs rest x 5

Scorpions x 20

*first time done for 10mins without looking at time.

Sunday, December 03, 2006

New articles

Sara Cheatham doing an overhead squat

Couple of new articles up on my site:

How Women Can Get the Most Out of Their Workouts by Sara Cheatham M.S. RKC

How to generate power for hand strength by Chuck Halbakken RKC

The Other Side of Strength

Saturday, December 02, 2006

Saturdays training

Clubs #15
Double pendulums 20 x 2
double swipe w/press 20 x 1
behind head circles 20 x 1

Friday, December 01, 2006

Couple of days training


meditation (Zhan Zhuang/standing like a tree)


Skipping as warm up

2 hand swings #88 x 10

1 arm high pull #88 x 10
#106 x 10,8,6,4,2

Bagwork 4 x 1 min rounds