TNT cables

Great compliment for overhead pressing.

2 yellow & 1 magenta 5 x 6 sets

Done explosively.

Check them out here: Lifeline USA

Wed & Thurs training

Wed
Tire Flips 5 x 5

Thurs
2 handed KB Swings #108 10 x 2

Double KB front Squats #88's 3,4,5

Zhealth on both days. GTG on Wed & R-pahse today.

Kettlebell Slam

Training updates

A lot of my training at the moment is revolving around zhealth. Fairly boring read but life isn't always rainbows and unicorns;)

Also I have been doing a lot of garden/labor work. I have really enjoyed being outdoors and the change in the fitness protocol. It is all too easy for me to train too much/hard too often so this is a nice change of pace. I really enjoy being outdoors and working hard. Too few people are doing it these days. One of the reasons I train the way I do is that I don't want to be tied down to training. Freedom and variety in training is important to me. This of cousre has pitfalls(mentioned above) that I have to be very conscious of. I live and learn and this is an important part of growing and life.

Here is a quick rundown on the last few workouts:

Sunday
Band presses 2 yellow + 1 magenta 5 x 6
Very explosive and felt great!

Today
Was going to get the tire out but it has been raining up this way. Soggy!
KB Front squats #50 5 x 5

Tire will be out tommorow:)

Todays training

Been doing z health in some form everyday and making good progress with it.

Rolling thunder #100 10 x 3

Dbl KB Front squat #70's 5 x 3

Got the tire back out

It is always harder to go back to something that injured you the last time you used it. Thankfully it all went smooth. I love flipping the tire and it has to be one of the most gratifying things training wise I do.

Dead hang KB snatches #60 5 x 2
#70 5 x 1

Tire flip 5 x 3
KB push presses #70 5 x 3

Farmers walk #70's x 530 feet

Dean Jolly & Omar Clinton

Had the pleasure of meeting Dean and Omar at the zhealth cert. Both very strong and great guys. Dean travelled all the way from New Zealand! Check out Deans website: PhysicalCultureNZ
Omar doesn't have a website at the moment but I am sure he will have one up soon;)

This weeks training

Been taking a R&R from the regular training. Playing around with a few new ideas.
Anyways a lot of Z-Health amognst everything.

Wed:
16kg kettlebell
2 mins exercise/1mins rest of:
S/C deadlift
rest
Tact. Lunge
Rest
Push press
Rest
Push press
Rest
High Pull or Swing
Rest
Swing Squat

Ribbon 5/side x 1
Windmill 3 x 1

Fri:
24kg KB
2 hand swings 10 x 8
1 hand swings 10 x 3

Sledge front levering #16 approx 3/4 of the way x 2/side

Z Health Cert thoughts

I am a very nuts and bolts kind of person. When I first got R-Phase from Z-health I tried it a few times and didn't think anything too major about it. I put it back on the shelf and didn't really see the point to it.

After reading a bit more and hearing the benefits has led me to give it another go. Mainly Steve Maxwell, Josh Henkin and a few others got me curious about it. So I signed up for the cert with the mind of 'what exactly is going to be taught for six days!' These are just basic movements. Or so I thought.

As they say, the older you get the more injuries you have to live with. Something I do not want to buy into. I love to train and being injured is no fun at all. With the mobility drills I thought I was doing correctly, I was actually doing incorrect. I noticed major differences in my posture after doing the exercises correctly. I felt much more mobile and fluid than I have in a long long time.

Being a full time trainer, my assessments were what I thought were practical and a good representation of imperfections and potential problems. I always saw the assessment as laying the foundation for the training program. I now understand how to have a better toolbox and way of assessing.

Z-health has a great way of assessing your clients. It works and it works fast. I am nowhere near the level of assessing that I would like to be but here is what one of my clients had to say:

"Z-Health ia amazing. The results were instant and obvious. I am excited about learning and practicing more."

This was after working with him for about 10 mins. I was so happy to see major changes so quickly.

It is great to be able to show people these exercises and see the obvious changes that are going on.

I am looking forward to learning more for my clients and myself.
If you are interested in learning more about what Z-Health has to offer visit their website Z Health

It was an amazing experience and I learned a lot and look forward to learning even more in the next three days.

Tom Shooks new article

New article by Tom Shook on Dragondoor. Good stuff Tom.

Functional Firefighter Fitness

I am off to Z-Health cert. Catch you all when I get back.

Kettlebell only workout

Calf is feeling much better. Good to be moving some weight around.
Combos felt good. Shortened the rest as the exercises went on.

Tunes: Killing Joke

Snatch + Overhead Squat #50 5 x 3

Clean + Rack Squat #70 5 x 3

Swing Squat #88 5 x 3

Windmill #70 3 x 1

Plank 2 mins x 1

Jan KB Seminar

Todays KB Seminar attendees. Great group of people with a common goal!

I always have a great time doing Seminars.

Not feeling 100% yet but training will be back on this week. Thanks for all the comments in the post below. Much appreciated.

Great time to reflect

I have not injured myself training for a long time.
Sure there have been some aches and pains but no
injuries. Anyway Saturday wasn't really
concemtrating on what I was doing and strained a
calve. Nothing bad but it will give me a good
opportunity to reflect and refocus the training.
Training at the moment will be based upper body
work but just taking it easy on the legs and prep
for Z-health cert. A lot of lower body band work.
Looking forward to being back at it soon enough;)

Todays Fun

Windmill #70 KB x 3

Circuit Twice through

Skip 1 min
BW jumping lunges x 20(10/leg)
Skip 1 min
BW jumping squats x 20
Skip 1 min
Pushups on Med ball x 20
Skip 1 min
Deck Squats x 10

todays training

sledgehammer front lever #10 2 x 2 (done as singles)

Floor press #88's 5 x 3
Double rows #88's 5 x 3

Sandbag #60 circuit 3 times through
Rotational shouldering x 5
Push press x 10
Zercher squat x 5

Planks 1 min x 2

Todays training

Rolling Thunder #80 5 x 2; #110 x 15; #125 x 15

Ring Chins #36 KB 3 x 4

Circuit five time through w/no rest (total time 5 mins)

Sledge chops on tire #16 x 15 secs

Med Ball shouldering #80 x 15 secs

Jump rope x 30 secs

Sled rope pulls approx 42 feet

#205 x 2

#305 x 2

Behind the back finger curls #100 5 x 2

Todays training

Sumo deads KB #70 10 x 3
Windmill KB #70 3 x 3

Double KB floor press #70's 5 x 3
Renegade rows Kb #70's 5 x 3

Side press KB #50 5 x 1; #30 10 x 1

KB front circles #30 10 x 1

Who would have thought?

“You’re not going to find weight loss in a bottle of pills,”

Todays training

Sledge front lever #8 3 x 2

Circuit 1 done four times through (total time: 8 mins)
Dead cleans #70 6 reps(15 secs) rest 15 secs x 2
Jump rope 1 min

Cir 2 15 done four times through (total time 2 mins)
Dumbbell Snatch #40 x 15 secs (7 reps)
BW Squat 15 secs ( 10 reps)

Farmers Walk #40 Dumbbells 1075 feet (quick rest once halfway)

Workout felt great!

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!

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

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

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

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.

Later
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.

Todays Training

Z-Health

10 mins Zhan Zhuang

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

Deadlift
#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

Todays training

Skipping

1 hand Kettlebell swings #50 10 x 2

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

Later

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: http://www.chi-kung.org/chikung-e/sifu.htm
I have a couple of his excellent books.

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.

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

Todays training

z-health

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.

Dragging fun

Z-health

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.

Couple of days training

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

Monday
Z Health - R phase

Zhan Zhuang 10 mins

Today

Z Health R phase

DBL KB squats #50's 10 x 5

Supermans 10 x 2

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;)

Todays quickie

Z-health

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;)

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.

Mondays training

R-Phase(z-health)
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.

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

Saturdays training

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

Couple of days training

Thursday

z-health
meditation (Zhan Zhuang/standing like a tree)

Friday

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

Todays training

Changing from my regular joint mobility to z-health.

BU press #60 KB 3 x 3
Chins on rings #50 KB 2 x 3

Blob passing from hand to hand #30 20 x 2

Bagwork 2.54, 3.50

Will do some extensor work later.

kettlebell hot potato variations

kettlebell hot potato variations

Todays training

Windmill #70 3 x 2

Club #15 Pendulum x 10 both directions
Swipe with press x 10
Behind head circles x 10 both directions

Sled #145 Pull 70 feet + Pull 70 feet x 4 - 9mins 25 secs

The sled absolutely kicked my ass. Felt great after I recovered but it was a killer. Dragging it accross grass makes it way harder.
Windmills feeling really good. Glad that I started them back up.

Mondays training

BU cleans #88 3 x 3
Chins on rings BW 3 x 3

Rolling Thunder #125 x 1
#150 1 x 6

Hand extensor 20 x 3

Felt good doing BU cleans with the #88 as haven't done it for a bit. Had good carryover to RT and the grip felt good and primed.

Saturdays training

Skipping as warm up

Windmill + overhead squat KB#50 3 x 1

High Pull KB#50 10 x 5 (3 mins 20 secs)

Chins on rings BW 3 x 5

Blob deads #50 1 x 5 assisted

Played around on punch bag

Later did some hand extensor work 10 x 7

Training with the class tonight

Trained with the class tonight! Lots of sweat and fun before the feasting tommorow;)

Did some clubs in the morning pedulums and swipe with press

Clean & Press #30 KB 1,2,3,4,5 x 7

Sumo deads 6 x 2
Windmill 2 x 2

Plank regular x 1 min
side x 1 min/side

Don't get to play with the class very often. Always great fun when I do.

Have a great Thanksgiving.

Tuesday's Training

Feeling much better after the little session yesterday. Still I will try my best to take it easy this week and it is a good opportunity to play around a bit;)

Double Kb Mil. Press #50's 1,2,3 2,3,4 3,4,5
BW dips on rings 1,2,3 rest 2,3,4 rest 3,4,5
Did press then dips and rest was approx 2 mins

Rolling Thunder #100 10 secs x 3 (l+R)

Bag work couple of rounds 3 mins & 2 1/2 mins rest approx same time

Presses & dips felt great. Haven't done double presses for a while so it was a good change.
Bag is good fun. Is a nice addition to the training.

It feels great to sweat.

This is the first day back and I gotta say that there is something special and unique about sweating! I feel so much better physically and mentally. Just what the doctor ordered. Took it easy and got a new toy:)

Body Snatcher from Ringside.com

Anyway here is the workout:

Swings 16,24,32,24,16 x 5
Squat 16,24,32,24,16 x 5
Mil. Press 16,24,32,24,16 x 5
High Pull 16,24,32,24,16 x 5

Took approx 3-5 mins between exercises and a couple of short rests on the squats and MP.
Then played around on the bag for a bit! Good times.

Absence from the Blog

Body decided it was time for me to take it easy for a bit so decided to give me a cold. Feeling a lot better today and will be back to posting again this week. Hope you all had a great weekend.

Thursday's training

KB Floor press #50 10 x 3

Gripper BBSA 5 x 5
Finger extensor 5 x 5

Wednesday's training

BU press #60 KB 3 x 4
Ring chins #20 KB 3 x 4

Finger extensor using band 10 x 5

Tuesday

Club #15 Pendulum 6 x 3
Swipe with press 6 x 3

Finger extensor 10 x 4

Fatbar deads #145 x 5, #195 3 x 3
Ring dips BW x 5, #50 kb 3 x 3

Front lever #10 sledge 1 x 3

Blobs

Monday training

Rolling thunder #100 5 x 5
1 arm pushups(assisting with thumb) 5 x 5

Plate curls #20(2 x 10's) 5 x 2

Saturday training

Bu press #50 5 x 3
BW ring chins 5 x 3

Blob deads #35 5 x 2

Todays training

Skipping as warm up

DARC swing #40 100 x 1

Blob dead lift by face #30 1 x 5 (most slipped out before lockout)

Later
BU presses #70 2 x 3
chins on rings w/#70 2 x 3

Extensor band 5 x 5

Kettlebell Ribbon

Bad name good exercise:)

Nice little circuit

This one left me pretty smoked!

Rolling thunder #75 X 5
Double KB front squat#50'S X 5
KB snatch #60 x 5
Sled drag #100 70 feet and drag back 70 feet

Five times through in 16mins 20 secs

Todays training

Rope climb ( 1 1/2" rope) 1 x 3
Renegade rows #70's 3 x 3
Sandbag zercher squats #55 6 x 3

BBSA gripper 3 x 10
Extensor 6 x 10

Rope climbing really hit the finger grip nice! Good times;)

Awesome Seminar

The naked warrior seminar was incredible. There was an excellent camaraderie and the instruction was top notch. Pavel and Steve did a first class job. It was definitely one of the best seminars I have been to.

It was also great to catch up with and meet new people.

Didn't get back till late last night/early morning and the drive was fatiguing so training was on the easy side today.

Circuit (5 times)
BU press #50 x 3
Chins BW x 3
Rolling thunder #100 x 3

Naked Warrior Seminar

I am off to the Seminar this weekend so taking a couple of days off. Catch up with you all next week.

Wednesday training

Halos #50 5 x 2
Dislocates 10 x 2

Bu press #70 1 x 6 Groove felt nice and strong today

Rolling thunder #125 x 3
#150 3 x 3
#125 1 x 10 second holds

Extensor work later

Todays training

High pulls #70 10 x 3

BBSA gripper 5 x 5
Extensor band 5 x 5

Monday

BU press #50 3 x 1 #60 3 x 3
BW chins 3 x 4

Rolling thunder #140 4 x 3

Thumb gripper 5 x 3 (homemade, not full closes)

Friday & Todays training

Friday

BU Press # 50 4 x 2
#60 2 x 2

Extensor band 10 x 20 l+r

Today

DARC swings #50 20 x 2

Tire flipping 1, 3, 4 x 2, 6 x 2, 22 x 1
Did some sandbag stuff inbetween at the start but dropped it after a couple of sets

Extensor work later

And today is?

Some weeks are that busy you forget which day it is. This week has been one fo them. A few things out of the ordinary and my balance is thrown off!

Skipping warm up
Club #15 pendulum 10 x 3

BU cleans #70 5 x 3

Later
Sled #90 push(70) & pull(70) 140 feet
Med ball 1/4 squat throw #40
4 times through in 9.45

Life is good

It has been at least a couple of months since my last visit to the Academy. Man they have made a lot of progress! They are a a lot stronger physicaly and as a unit. It is great to see.

It is also great to see how different things are out there from the very first time I went a few years ago. I am sure that they are in a lot better position both physicaly and mentaly by the time they leave. They have a great bunch of instructors out there. Willing to try different things out. Tires, kettlebells, car pushing all sorts of fun times. The finale was a tug of war!
Pete has a very cool video he made(not from today). Inspiring to say the least. Throw it up on Youtube Pete;)

Racked squats #50's 5 x 3
Pullups on rings 5 x 3

High pull #50 10 x 5 (100 reps total) switching w/no rest

Will do some grippers and extensor work later

Refueling week

Met up with Joe Sarti again today. No training but always good to see him.

Clubs #15 Pendulums x 10 (From clean position swinging club in front of body both directions)
Behind back circles x 10 (same as above but with an extra circle behind the back)

Later
Blobs #35 Deads 1 x 3
Cleans tried about 3 times but kept losing it near the top
#30 Cleans 1 x 2
Deads by face r x 1; l x just enough to get air under it

Monday

BU press #50 2 x 2
#70 1 x 5
#40 10 x 1

Later
Rolling thunder
#110 x 3
#130 x 2
#150 x 1
#160 x 1
#170 x 1 + couple of fails

Tire flipping

H2H swings #50 x 20
Sandbag highpulls 10 x 2

Tire flips 4 x 4; 8 x 1
Much better than the meazly 1 rep from the last vid;)

Quick Friday

Just a quick one today. The sled dragging took more out of me than I thought;)

BU press #50 5 x 5
Blob Deads #35 5 x 5

More sledwork

Played around with the clubs and #10 sledges

#25 club pendulum 5 x 2
Double club swipe w/ press 5 x 2

Later

Sled #100 forwards x 70 feet and backwards x 70 feet
Sledge tire #10 x 15/side

Did 6 rounds in 14.55

Wednesday practice/workout

AM

BU press
#50 2 x 3
#60 2 x 3

PM

rolling thunder
#75 x 3
#110 x 2
#135 1 x 10

Dbl KB squat #88's 3 x 3

1 arm rollouts
5 feet from wall 3 x 2
6 feet from wall 1 x 1 ( assisted w/non-working arm)

Sledwork!

AM

Clubs #15's pendulums 10 x 3
1 club shield casts 5 x 3
swipe with press 5 x 3
Behind head circles 5 x 3

PM

Dragged the sled out after quite sometime. #165 kicked my ass big time!
Did circuits of presses, rows, straight arm forward walk, & backward walk pull
approx 85 feet of each one accross front lawn
#90, #115, #140, #165

self portrait

AM

BU press 28kg 3 x3

Chins on rings w/16kg KB 3 x 3

PM

Rolling thunder

#100 3 x 5

#110 2 x 3

#120 x 1

#130 1 x 2

Not phototshop

This is a picture my parents took recently. I have never seen or heard anything like it before!

Kettlebell Seminar tommorow...

So took the day off from training. Did some videoing for upcoming newsletters :) If you haven't signed up for my free newsletter you can do so at my site. Next one will be out at the first of the month. Have a great weekend.

Good fun

Been hitting a few double workouts. Fun and it fits into myschedule better at the moment. Anywyas onto the fun:

AM
#36 KB one handed swings x 10 (l+r)
#36 DARC swings x 50

Club #15 pendulums, swipes presses & behind the head circles

Dbl Kb front squat #36's x 5 w/10 second pause in bottom position

Dbl M/P #36's x 10

PM
Circuit

Tire sledge #8 x 40
Sandbag zercher #60 x 10
Med ball slams #10 x 20
KB dead cleans x 10
Hanging leg raises x 5
Farmers walk w/2 #36 KB's 510 feet

Five times through with no rest 27 mins 56 secs

Todays training

Am
Deadlifts #236 x 3; #276 3 x 2; #321 2 x 2 (all done overhand grip)
Rope climb x 6 (3l+3r) 8 x 3 (4l+r)
*hand over hand is one rep

GHR 5 x 3

PM
Played around with olympic bar cleans

M/press #88 2 x 2; 1 x 1

Do some bands later (stretching & mobility)

Tuesday

Did some band work late last night.

Today

Clubs # 25's Swipe w/ press 5 x 3

Sledge levering #12 1 x 2
Played around with the #8 a bit also

1 arm rollouts @ 5 feet from wall 3 x 2

#30 blob
face deadlift 1 x 3
reg deadlift 10 x 1 (l+r)
Holds r x 25 secs l x 20 secs

Will do some bands later

Monday's training

Fat bar deads #120 x 3; #170 3 x 3
Chins BW x 3; #36 KB 3 x 3

Double KB racked squats #70's 5 x 3
Leg raises 3 x 2

Walks w/2 #50 KB
Overhead 255 feet
Racked x 255 feet
Farmers x 510 feet

Fridays fun

Did two workouts today which is a nice change:)
AM
Club #15 approx 8 mins of various things. Shield casts, pendulums, swipe with press ...

PM
Bottom up Kettlebell presses
#50 2 x 2
#60 1 x 2
#70 1 x 3

Mil. press #80 1 x 1

All walks for 500 feet and didn't put bell/s down till all were completed

Double overhead KB walk w/#16's
DBL rack walk w/#16's
DBL farmers walk w/#16's
Single Overhead KB walk #16 (swap halfway)
Single rack walk #16 (swap halfway)
Single farmers walk #16 (swap halfway)

Extreme Strength

Found this on youtube. Pretty damn amazing.



Has some other vids on his site also:
http://dominiclacasse.com/domlacasse.html

Already thinking about a heavier tire:)

But not for some time and I don't know if I have the room!

Double kettlebell squat w/50's 3 x 3

Tire flips 3 x 3
#200 blob cleans 3 x 3

The tire groove is getting better but it is still damn tough.

last two days training

Tuesday 2nd

Push ups 10 x 2

Clubs #25's swipe w/press 3 x 3

Blob tosses #30 8 x 3

Later
bbsa x 3, 4
extensor band 6 x 2
2 bands 6 x 2 (partials)

Wednesday 3rd

Rolling thunder
#75 x 5
# 95 x 5
#105 x 3
#115 3 x 3; 4 x 3; 5 x 4

Plate curls #20 (2 x 10's) 5 x 2

Video from newsletter #1
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Today's kitty litter workout

Rolling thunder #75 x 5
#110 x 3
#135 3 x 2; 1 x 1

Med ball clean & press #100 5 x 3
Bw chins 5 x 3

Evil wheel rollouts 5 x 2

Later did extensor work 10 x 4

tire flip PR

I am pretty happy about the tire flipping! I wish I knew how much it weighed!

Tire flips 4 x 2

#200 blob cleans 4 x 2

Felt real strong today.

Pavel is in town tommorow so will be great seeing him:)

Todays training

DB mobility

Ren. rows w/pushup #45 5 x 3

BW rows on rings 5 x 3

Clubs #1's behind head circles 100 each way

Todays fun

Mil. press #72 3 x 5

Chins on rings BW 3 x 5

R/thunder #100 3 x 5

Hack squats #72 5 x 5


Circuit 30 secs each exercise and three times through

Sledge chopping on tire #8
Two hand swings #72
Sledge
Dbell snatches #45
Sledge
Med ball shouldering #60

Tuesday training

Clubs #15's

Snatch to crucifix
Swipe to crucifix
swipe to overhead press
done in circuit 5,4,3,2,1 with breaks between steps

gripper BBSA 3 x 3
band extensor 10 x 3

Updates

Assisted at the Mahler/Cotter workshop over the weekend. In short it rocked! I had a great time learning and hanging out with them. Also got to see Franz and Yoana from Revolution LaJolla. They are just two of the best people in the industry! Also caught up with some and met some really good people.


Sumo deads w/24's 5 x 1

Swings w/24's 5 x 1

Squats (24's) 5 x 4
Rolling thunder on blocks #100 5 x 4

Nice easy day but feels good to be doing something. Even better the teeth didn't give me any problems!

Training update

Training has been on the back burner since the teeth mauling;) I overdid it and have been taking it easy doing some Indian clubs, kettlebells and few other things. I don't like the feeling of not being able to train hard and it is certainly frustrating but necessary. I am feelling that next week will be a lot better.

I have been lax in posting the workouts also but I'll be back to it soon.

First workout since tooth fairy came

Corey's 1.5" #172 dumbell

Played around with the #172 a bit got some solid reps but it is still not owned. No photographer today so it was hard to get a good pic!

Kb presses #50's 5 x 3
Bw chins 5 x 3

Blob #20's long cycle 10 x 3

Felt great to be back doing something. Going to let the mouth heal up a bit before I push it again.

The lay off has given me a chance to reflect on training:)

Cool KB article

For whom the bell swings

Posted on dragondoor.

Training update

I got my wisdom teeth pulled yesterday so the training will be easy for a little bit! Anyways:

Wednesday

Played around with Corey's #172 bell! got a solid one right but left has a bit to go. just fun nothing serious.

BU presses #50 x 2
#60 x 2
#70 x 2; 1; 2

Fatbar deads #135 x 3
#185 3 x 2; 2 x 2

Squats (#50's) 5 x 2
Chins (BW) x 5; #30 x 5

Later
1 arm rollouts 3 x 2
supermans on bosu 10 secs x 5

Thursday

Played around with Joe doing a lot of different things mainly with sandbag and med ball.
First visit to Rif gym. Has a great feel to it. Lifted his stone. Good fun:)

Friday

Rolling thunder holds #90 10 secs, 20 secs & 30 secs

"The goal of life is living in agreement with nature" Zeno

Indian clubs #15's

Swipes x 10
Pendulums x 10

Swipe w/crucifix 5 x 4
Swipe w/press 5 x 4

Tempo runs 110 x 10

Extensor work

If only school was like this now...

http://memory.loc.gov/mbrs/awal/0097.mpg

So many facets of our lives would be better off.

"I have no fear of losing my life - if I have to save a koala or a crocodile or a kangaroo or a snake, mate, I will save it." Steve Irwin

Steve Irwin dies
Got bumbed this morning when I heard this news. I went to his zoo couple of times . First time it was a shack and a few snakes and lizards. I went back there about ten years later and it was totally different. He really poured all his money back into it and revamped it totally. Feel for his family. He did a lot furthering the causes he believed in. A real shit of a way to go.


Todays workout
Played around with the bands on squats & deads

Dbl KB clean 88's 1 x 1

Bu press 24kg KB 5 x 2

Dbl BU press 24's 5 x 1; 4 x 2
BW ring pullups 5 x 1; 4 x 2

Dbl KB snatch w/squat 24's 5 x 3 (1st set overhead squat, 2nd & 3rd racked)

Overhead squat w/PVC

Extensor work
Band mobility

Haven't done the double snatch in too long! Excellent exercise and coupled with the squat made it even more brutal!

training updates

Friday

BU press #60 KB 3 x 1
#70 KB 1 x 3
#88 1 x 2 miss

Played around with grippers and some extensor work

Saturday

Tempo runs 10 x 110m
pushups 10 x 10