Meager showing last night for class. It was supposed to be an Art of Strength's Providence workout. In the end I spent some quality time helping re-groove some of the basic patterns. A very good class!
AM class had a light showing too, but enough to do the Providence routine.
I used a 24kilo for just about everything.
Ended with a 5min snatch test using a 16kg.
I did a 100reps in just over 5 mins. I purposedfully went light on this one, just to recover from a hard week of awesome gains.
Friday, December 31, 2010
Thursday, December 30, 2010
PBF in the AM
Primal Blueprint Bodyweight Drills:
rest as needed between exercises.
Normally you do 2 cycles of the above.
Only did 1 cycle today. The goal for January is to learn the moves without beating up my body.
It might be time to progress up from the pushups and the planks, but to do so, I need to do 2 cycles to confirm that I can hit the goal numbers both times.
You are supposed to do the reps straight through, but if you hit poor form/can't complete the # of reps, STOP, REST, and then finish out the set.
Eg: Goal is 50 incline push ups. If I could only do 35, I would then rest and do the final 15 before moving on to the chinups. I did not encounter any slow downs today.
rest as needed between exercises.
Exercise | Goal | Actual |
Incline Pushups | 50 | 50 |
Chinups | 7 | 7 |
Side-to-side Squat | 30/30 | 30/30 |
Dive Bomber | 15 | 15 |
Low Plank | 90s | 90s |
Low Side Plank | 45s/45s | 45s/45s |
Normally you do 2 cycles of the above.
Only did 1 cycle today. The goal for January is to learn the moves without beating up my body.
It might be time to progress up from the pushups and the planks, but to do so, I need to do 2 cycles to confirm that I can hit the goal numbers both times.
You are supposed to do the reps straight through, but if you hit poor form/can't complete the # of reps, STOP, REST, and then finish out the set.
Eg: Goal is 50 incline push ups. If I could only do 35, I would then rest and do the final 15 before moving on to the chinups. I did not encounter any slow downs today.
Wednesday, December 29, 2010
AM Class
Freaking sore and tired. Tried to workout w/AM but it was obvious I was fried. I helped with Heavy TGU (hovering near bell for moral support)
Warmup:
Z+Swing+GS Medley
EDT from Irontamer.com 101 KB Workout PDF
C&P 5/5
Renegade Rows 5/5
Goblet Squats 5
Partner Assisted Heavy TGU 3/3
Repeat 2x
Warmup:
Z+Swing+GS Medley
EDT from Irontamer.com 101 KB Workout PDF
C&P 5/5
Renegade Rows 5/5
Goblet Squats 5
Partner Assisted Heavy TGU 3/3
Repeat 2x
PM Class
Stoked from my snatch test success, I decided to workout with my PM class...I put 'em through the ringer.
Warmup:
Z + Swing and GS Medley
8 CL + 5 FS
5 CL + 3 FS
3 CL + 1 FS
Chains:
Thruster
Thruster+Row
Thruster+Row+Burpee
Plank variations
Chains:
Pushups
Pushups+SW
PushupsSW+SQ
PushupsSW+SQ+Press
Random insanity with:
Plank Variations, Tac Lunges, Squats, Swings, 2H (goblet) Press, 2h thrusters
Finishers:
30:30 Swings for 5 min
Warmup:
Z + Swing and GS Medley
8 CL + 5 FS
5 CL + 3 FS
3 CL + 1 FS
Chains:
Thruster
Thruster+Row
Thruster+Row+Burpee
Plank variations
Chains:
Pushups
Pushups+SW
PushupsSW+SQ
PushupsSW+SQ+Press
Random insanity with:
Plank Variations, Tac Lunges, Squats, Swings, 2H (goblet) Press, 2h thrusters
Finishers:
30:30 Swings for 5 min
Tuesday, December 28, 2010
Monday, December 27, 2010
Snatch Test + Chains...
warmups:
24kg Swing x10
5 SW left, 5 SW right, 5 2h SW
5 sw + 5 GS
5 Snatches L/R
5 Minute Snatch Test:
Was feeling weak today, but I had been planning on doing an RKC 5-min snatch test, so F'it! I did my best, even tho I was off. Managed 83 reps in 4min.
The pace was about right for a 100 snatches in 5min. BIG improvement over my last test (months ago) where I did ~75 in 5min.
After a min rest I finished final 17 reps to hit 100...
So close!
Students did 3-rung Snatch Ladders for 15min
Chains, each link is 30sec:
Tac-Lunge (TL), 30s rest
TL + Renegage Rows (RR), + 30s Rest
TL + RR + C&P, + 30s Rest
Planks appx 2min (variations with high, low, pulsing, fist to mouth)
Chains:
RR,+ 30s Rest
RR + C&P, + 30s Rest
RR, + C&p, Planks (~2min), + 30s Rest
30:30 Swings for 5 minutes.
24kg Swing x10
5 SW left, 5 SW right, 5 2h SW
5 sw + 5 GS
5 Snatches L/R
5 Minute Snatch Test:
Was feeling weak today, but I had been planning on doing an RKC 5-min snatch test, so F'it! I did my best, even tho I was off. Managed 83 reps in 4min.
The pace was about right for a 100 snatches in 5min. BIG improvement over my last test (months ago) where I did ~75 in 5min.
After a min rest I finished final 17 reps to hit 100...
So close!
Students did 3-rung Snatch Ladders for 15min
Chains, each link is 30sec:
Tac-Lunge (TL), 30s rest
TL + Renegage Rows (RR), + 30s Rest
TL + RR + C&P, + 30s Rest
Planks appx 2min (variations with high, low, pulsing, fist to mouth)
Chains:
RR,+ 30s Rest
RR + C&P, + 30s Rest
RR, + C&p, Planks (~2min), + 30s Rest
30:30 Swings for 5 minutes.
Sunday, December 26, 2010
Xmas Day Session at Fire-Bellz
While the family was still asleep at the hotel I snuck off to Fire-bellz for a workout on xmas morning.
Below is more or less what we did. There was no time to record the routines exactly, but this will get you close enough....I used 3 sizes, 16, 20, 24
Time on target: 1 hour.
I show up around min 6:35...Guy in a kilt...
Z-health warmup
Swings and deadlifts to get the blood flowing
The JJ asked 4 people to suggest an exercise.
1. Thrusters (Squat + Pushpress)
2. Rows
3. Burpees
4. Planks
Bascially we did a chain ladder - Each exercise for 30s.
T, rest 30s
T + Rows, rest 30s
T + R + Burpees, rest 30s
T + R + B + Push ups, Rest 30s
Repeat for what seemed forever (10 min maybe?)
Planks
Plank 30s + High Plank 30s
P + HP + Pulsing 30s
P + HP + Pulse + HP Fist to mouth (Raise 1 fist to face while in high plank)
Repeat forever
Deck of Cards:
Again, asking 4 victims what they wanted to do.
Dead Cleans, Halos, Snatches, and HTH Swings (my suggestion)
Use normal point value for cards.
Note that the Dead Cleans and Snatches are total, so if an 8 is drawn, do 4 left / 4 right.
If you end up with an odd number (say 7) pick one side and do an extra rep.
Dont worry, you will make eup any imbalances later. So 7 DCL would be 4 left/ 3 Right....
Jokers: Firstime was a 30s rest. YAY!
Next time it was Planks (similar to above)
Third time (yea, JJ put the one back in) more planks
Cooldown:
Some Z, rkc hip flexor stretches
Below is more or less what we did. There was no time to record the routines exactly, but this will get you close enough....I used 3 sizes, 16, 20, 24
Time on target: 1 hour.
I show up around min 6:35...Guy in a kilt...
Z-health warmup
Swings and deadlifts to get the blood flowing
The JJ asked 4 people to suggest an exercise.
1. Thrusters (Squat + Pushpress)
2. Rows
3. Burpees
4. Planks
Bascially we did a chain ladder - Each exercise for 30s.
T, rest 30s
T + Rows, rest 30s
T + R + Burpees, rest 30s
T + R + B + Push ups, Rest 30s
Repeat for what seemed forever (10 min maybe?)
Planks
Plank 30s + High Plank 30s
P + HP + Pulsing 30s
P + HP + Pulse + HP Fist to mouth (Raise 1 fist to face while in high plank)
Repeat forever
Deck of Cards:
Again, asking 4 victims what they wanted to do.
Dead Cleans, Halos, Snatches, and HTH Swings (my suggestion)
Use normal point value for cards.
Note that the Dead Cleans and Snatches are total, so if an 8 is drawn, do 4 left / 4 right.
If you end up with an odd number (say 7) pick one side and do an extra rep.
Dont worry, you will make eup any imbalances later. So 7 DCL would be 4 left/ 3 Right....
Jokers: Firstime was a 30s rest. YAY!
Next time it was Planks (similar to above)
Third time (yea, JJ put the one back in) more planks
Cooldown:
Some Z, rkc hip flexor stretches
Friday, December 24, 2010
AM Class - Deck of Cards Death
Warmup:
A few rounds of swings....
Training Details:
Aces = 5/5 Snatches
Face cards = 10 reps
Diamonds = Swings (add 10reps to number shown)
Clubs = Burpee's (no pushup)
Spades = Clean and Press
Hearts = Goblet Squats
Each Suit (2-10) plus 3 face cards (30 reps) = 84 reps for each exercise, except for the C&P, which we did both sides (168 total for C&P).
Plus 4 aces = 40 Snatches
I (WISELY) used a 16kg 'bell.
A few rounds of swings....
Training Details:
Aces = 5/5 Snatches
Face cards = 10 reps
Diamonds = Swings (add 10reps to number shown)
Clubs = Burpee's (no pushup)
Spades = Clean and Press
Hearts = Goblet Squats
Each Suit (2-10) plus 3 face cards (30 reps) = 84 reps for each exercise, except for the C&P, which we did both sides (168 total for C&P).
Plus 4 aces = 40 Snatches
I (WISELY) used a 16kg 'bell.
Thursday, December 23, 2010
Primal Blueprint Fitness
Primal Blueprint Fitness 12-22-2010
Warmup with 24kg Kettlebell:
30seconds 2h swings
rest :30
5 1h-swings + 5 1h-swings + 5 2h-swings
rest: 30
30sec HTH Swings
Bodyweight (I go, you go):Incline Pushups (goal: 50) Completed: 35
Chinups (goal: 7) Completed 7
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 20
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Repeat:Incline Pushups (goal: 50) Completed: 40 !!!
Chinups (goal: 7) Completed 7 (barely!)
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 21 !!!
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Curse 'Shelle (Alpha FemBot) for agreeing to show up at 6am to do this.
Then thank her for being there to make me dig deep!
Warmup with 24kg Kettlebell:
30seconds 2h swings
rest :30
5 1h-swings + 5 1h-swings + 5 2h-swings
rest: 30
30sec HTH Swings
Bodyweight (I go, you go):Incline Pushups (goal: 50) Completed: 35
Chinups (goal: 7) Completed 7
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 20
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Repeat:Incline Pushups (goal: 50) Completed: 40 !!!
Chinups (goal: 7) Completed 7 (barely!)
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 21 !!!
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side
Curse 'Shelle (Alpha FemBot) for agreeing to show up at 6am to do this.
Then thank her for being there to make me dig deep!
Monday, December 20, 2010
AM Grind...
I am still not 100% recovered from the aforementioned Zombie Death Virus flu, but I managed to crank out some training today.
1 (20oz) cup of Duncan Donuts coffee (home brewed) w/ tblspn of heavy cream (primal friendly, as its all fat, no carbs)
28kg Snatch Ladder (3-rungs) for 15min
(I was walking around doing form checks 'n such so maybe 4 sets total)
28kg alternating TGU
5min of 20:10 24kg Swings
1 (20oz) cup of Duncan Donuts coffee (home brewed) w/ tblspn of heavy cream (primal friendly, as its all fat, no carbs)
28kg Snatch Ladder (3-rungs) for 15min
(I was walking around doing form checks 'n such so maybe 4 sets total)
28kg alternating TGU
5min of 20:10 24kg Swings
How to Challenge Yourself...
Work out with women.
Seriously. Friday was my first session after a 1 week haitus due to what I thought was surely the Zombie Flu.
Turns out it was just an upper respiratory infection.
So I met up with two Alpha Fembots...Which is actually redundant, because all of my fembots are Alpha's.
Whats a fembot?
It's a reference to the killer robots in the Austin Powers movies. Machines. Unfeeling, hardcore machines that wish to kill me. Or so it seems while I am training with them.
Ya see, most of my students (about 75%) are women. Why? I dunno, it seems hard to bring guys is when they are used to bench pressing buicks, and you hand them a 35# kettlebell.....which smokes them...
But I digress, Feeling almost un-undead on Friday I met up with two 'students' for a double kettlebell session.
I presented a page out of Geoff's KB Muscle book.
DCL
DMP
FSQ
DPP
FSQ
I was not sure how many sets we would end up doing, as we have never tackled KBMuscle before.
In the end, using bells we could comfortably press 10x, we did 5 sets...(I actually was a little light, using two 16kilo's, but my lungs and body were not quite ready for a double 24k session.)
Took us about 15 minutes. So, thinking we were done, I tried to make my way to the door.
They wouldnt let me pass. I guess there was more work to do.
Seriously. Friday was my first session after a 1 week haitus due to what I thought was surely the Zombie Flu.
Turns out it was just an upper respiratory infection.
So I met up with two Alpha Fembots...Which is actually redundant, because all of my fembots are Alpha's.
Whats a fembot?
It's a reference to the killer robots in the Austin Powers movies. Machines. Unfeeling, hardcore machines that wish to kill me. Or so it seems while I am training with them.
Ya see, most of my students (about 75%) are women. Why? I dunno, it seems hard to bring guys is when they are used to bench pressing buicks, and you hand them a 35# kettlebell.....which smokes them...
But I digress, Feeling almost un-undead on Friday I met up with two 'students' for a double kettlebell session.
I presented a page out of Geoff's KB Muscle book.
DCL
DMP
FSQ
DPP
FSQ
I was not sure how many sets we would end up doing, as we have never tackled KBMuscle before.
In the end, using bells we could comfortably press 10x, we did 5 sets...(I actually was a little light, using two 16kilo's, but my lungs and body were not quite ready for a double 24k session.)
Took us about 15 minutes. So, thinking we were done, I tried to make my way to the door.
They wouldnt let me pass. I guess there was more work to do.
Thursday, December 16, 2010
Zombie Flu
Been down w/ Flu since Sunday. Feeling a bit better today. Very much stuck in upper respiratory tract.
Maybe tomorrow I will touch a 'bell...
Maybe tomorrow I will touch a 'bell...
Friday, December 10, 2010
Fitdeck Hell
Led AM Class using fitdeck bodyweight, navyseal, combat sports, and kettlebell deck.
Draw a card every minute for appx 50minutes. Also had a 50' rope set up.
Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
I am freaking sore from last nights class and this one. DEFINITELY resting today and tomorrow...
Draw a card every minute for appx 50minutes. Also had a 50' rope set up.
Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
I am freaking sore from last nights class and this one. DEFINITELY resting today and tomorrow...
Thursday, December 9, 2010
Snatch Volume + PM Fitdeck Hell
7L, 7R 24kg Snatches on the Minute for 12min
168 total
Zing! I was soooo close to wussing out at minute 10..but damn, I was already at minute 10, so screw it, I HAD to PUSH ON!
Led PM Class using fitdeck bodyweight, navyseal, combat sports, and kettlebell deck. Draw a card every minute for appx 45-50minutes. Also had a 50' rope set up. Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
Whew! But kicker, but we all made it...
168 total
Zing! I was soooo close to wussing out at minute 10..but damn, I was already at minute 10, so screw it, I HAD to PUSH ON!
Led PM Class using fitdeck bodyweight, navyseal, combat sports, and kettlebell deck. Draw a card every minute for appx 45-50minutes. Also had a 50' rope set up. Every minute a student would do ropes instead of a card. sometimes they got off easy, sometimes they didnt. :)
Whew! But kicker, but we all made it...
Tuesday, December 7, 2010
Heeeeavy Swings + Snatches + Swing Wound About
Lunch:
5x8 88# 2h-Swings
Before PM Class:
16kg Snatches for 7min (170 total) PR!
Last 10 min of Class:
16kg Swing Roundabouts
5x8 88# 2h-Swings
Before PM Class:
16kg Snatches for 7min (170 total) PR!
Last 10 min of Class:
16kg Swing Roundabouts
Monday, December 6, 2010
Saturday, December 4, 2010
Friday, December 3, 2010
Friday AM Circuit
AM Class...
1:00 Circuit, :15 transition
Ropes (various moves)
20kg C&P
16kg Russian Twists
24kg TGU L/R
24kg 2H Release Swings
Repeat for 45min
1:00 Circuit, :15 transition
Ropes (various moves)
20kg C&P
16kg Russian Twists
24kg TGU L/R
24kg 2H Release Swings
Repeat for 45min
Wednesday, December 1, 2010
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