Great Strength Coach Podcast segment

http://strengthcoachpodcast.typepad.com/the_strength_coach_podcas/2011/07/neck-packing-and-to-stretch-or-not-to-stretch-with-charlie-weingroff-episode-85.html

Great Segment today with Charlee on packing the neck. The guy is really intelligent and does a great job explaining the importance of stability throughout all of the spine.

Some presses

Definitely feeling flat and tight today. I wanted to leave in the middle of warming up but I figured I was already there at the very least I should get some movement in.

3D breath - crucial for getting the body to relax
Foam Roll
Stretch
Prep

A1. Armbars with side lying press 16kg 2/2 2/2 - Took my time with these. Diaphragmatic breathing into the press trying to let the kettle bell sink deeper into the stretch

B1. Get Mills with Bar bell 45 1/3 65 1/2

B2. T spine mobility

C1. Barbell Hang Power Snatch - 65 x 4 95 x 4 , 4 , - Just wanted to stay in touch with the movement

C2. Planks - Stick on back making 3 points of contact. Holding with a packed neck and 3D breath 35 seconds 1 set

D1. Press Ladders Double 28kgs (1,2,3) x 5 ladders for 30 reps total - Finished in 13:58 - Triceps were already sore from push ups yesterday.

ESD

5 minute snatch test 24kg - 4:09 - can't get a PR every time :). Part of me wanted to see how many more I could get in the last 51 seconds. Wasn't the day to push it.

Versaclimb 30/60 x 5 rounds Resistance 5.5 turns - Wow, first time using this thing and its a smoker. Wish I got into it earlier. Ill definitely be using it more now.

Fun day 3

3D Breath
Foam Roll
Stretch - Neck, Calfs, Hip Flxrs, Quads, Front Split, Bretzel
Prep

A1. FMS Ankle 8/8 8/8

A2. Linear Skips 8/8 8/8, Linear Bounds 8/8

B1. Trap Bar DL 135 x 5 225 x 5 315 x 5 365 x 5 - wanted to keep it light today

C1. Glute Ham Raise with Iron Cross and band assistance 8, 8 , 12 - Getting better at these. Made some adjustments on the machine with the foot plate.

C2. Chops 30lbs Tall 10/10 Narrow 1/2 Kneeling 10/10

D1. Pistols 20kg 2/2 24kg 2/2 32kg 1/1 24kg 2/2 - Been a while

D2. Lifts 30lb Tall 10/10 Narrow 10/10

E1. 1 Arm Push up(naked warrior style) 3/3 3/3 4/4
SuperSets
E2. Double KB Row 24kg 12 , 10 , 8

ESD

Sled Work

Sprint Pushes 4 plates 20 yards 4x

10 plates 1 Push 40YD
3 sets of Rev Drags for 40yards.


Get some snatches in tomorrow.

Easy day

Hamstrings are torched from yesterday. Just needed to move a bit, reinforce some patterns and get some conditioning in. I know if I take today off my hamstrings aren't going to feel better for tomorrow. Blood flow for the win.

3D Breath
Foam Roll
Stretch - Lots of hamstring stretches
Prep

A1. Armbars with side laying press 16kg 2/2 - help stretch out the pecs from yesterday

A2. Goblet squat prys

B1. FMS Anke 8/8 8/8

B2. RFESS Jumps 6/6 6/6 - I really like these. Definitely looking good, will add weight soon

C1. Hang Power Cleans 95 4 115 4 135 4 155 4 4 - felt easy

D1. Front Squat 185 5 195 5 5 5

D2. Towel chin ups Bw x 5 25lb plate on dip belt 7 7 6 45 plate no towels 6 max ISO hold at the top

D3. Barbell Ab roll outs 65 9 85 6 65 6 4

ESD - Circuit training
Burpees 25 seconds
L Sits on KBs 25 seconds
Airdyne Sprint 25 secpmds
rest 75 seconds
Swings 24kg 25 seconds
Planks 25 seconds
MB Slams Stable pill just arms 8k ball 25 seconds
Rest 75 seconds

Whole cycle going continuous for 3 rounds

Felt great to get some circuit power training in. I haven't done it in a while, forgot how much of a killer it can be . I like to sandwich the ISO metrics as an active rest. It doesn't feel like rest because it forces you to breath through a brace while tired.

I've been troubling shooting my squats. Low back has been a little sore from going to far deep i think. I was going well below parallel. To the point my ass was tucking at the bottom putting me into spinal flexion. After some video taping and tweaks I can get about an inch below parallel before my butt goes under. Now I just need to learn what it feels like and just hit that depth . I also need to make sure to do this in the squat cleans because I think that dynamic part is putting stress on low back . That is also why I only did the concentric power cleans today to leave that eccentric portion out of it.

Feeling strong in the SL RDL

3D Breath
Foam Roll
Stretch
Prep

A1. 90 turn jumps on 18 inch box 5/5 , 5/5

A2. Glute Bridges 5 5

B1. T Spine Mobility Upper 1/4 8/8 Lower 1/4 8/8

B2. Get Mills 24kg 1get up 3 windmills at top each side 1/3

C1. Hamstring Drop

C2. SL RDL Band x 5 2 32kgs plus 20lb vest 8/8 8/8 added 10 lb vest for last set 8/8 (PR)

C3. Side Planks 25 plate on Hip Top let on bench bottom leg doing hip adduction 10/10 , Bottom Leg on Bench top leg doing hip ABDuction 12/12 , Addiction again 12/12

C4. OHP Double 28kg x 3 36kgL32kgR x 2/2 36kgR32kgL x 2/2 , 28kg 2-1 press Up and Down 1 rep 2 sets, Each set lasted about 50 seconds

D1. Hip Flxr Stretch 5/5 5/5

D2 Leg Curl on Slideboard 70lbs of plates 7 , 7 , 8

D3. DB Flat Bench Single 85 - 8/8 Alternating 80 8/8 Doubles 8/8 20 second hold at the top of last rep

D4. Suitcase Carry 28kg 80ft each side for 2 sets, Last set 16kg Waiters Bottoms up 80ft per side

Felt strong today. I've started doing a QL stretch for my right side. I think its a tight because I have a harder time getting it to activate during side planks and carry's. Stretch seems to be helping.

No ESD today, was smoked from trying to go through that workout with as little rest possible, which kept my HR up. Ill get some conditioning in tomorrow.

Mobility day

Croc Breath
Foam Roll
Stretch
Prep

A1. Goblet prys

A2. Talus tracking drill for ankle

B1. Arm Bars with side lying press before and after 16kg 4/4 , 4/4 These felt great. I was able to really let my arm drop in the side lying press. Diaphragmatic breathing really helps with this.

B2. Pec soft tissue work with spikey ball

C1. Correcting a get up problem. with my right arm up I've noticed there hesitation when pushing up to my elbow. I've been meaning to work on correcting this. Seems to stem from a tightness in my Right ILS muscles along the erectors. So I foam rolled it than trx lat stretch than worked on that part of the get up. Did this for about 4 cycles and it seemed to fix the problem. Not as smooth as the other side but Definitely an improvement. When I would go heavy this asymmetric difference would really show itself .

D1. Spikey ball on hip flxrs

D2 Hip flxr stretch

D3. Full hip thrust - feet and shoulders elevated 8 , 8

E1. GHR with band assistance with Iron Cross ( thanks Ben Bruno) - 4 4 4

ESD 30 minute Airdyne 9.96 MI covered AVG HR 158

5 minutes of stretching and diaphragmatic breathing afterwards (cool down). Trying to promote parasympathetic activation.

Just wanted to move and work on correctives today. Was feeling flat from yesterday and didn't want to not do anything and get tight. Overall good active recovery session. Hamstrings/glutes were tight from swings yesterday so I wanted to get some involvement to promote blood flow because tomorrow will be all glute and hams.

Squatty

After talking to my Chiro and doing some assessments, it turns out that my lack of internal hip rotation particularly on the right side where it is non existent. He suspects this might be from a bone deformity in the hip rather than tight muscles. He did some ART on the rotator's and it still didn't loosen up. Were are going to try some Graston on Thursday to see if that does anything. It is kind of a relief to know that it might be out of my control. I've been doing some stretches on it for a while with no real gains of improvement. If that is the case Ill have to adjust my training accordingly. Pretty much have to be careful with rotational power movements. If I don't get any IR in the standing MB tosses than the rotation will come from my lumbar which is not what we want. So I might only use Half kneeling as that doesn't see to promote lumbar twist. Also allowing myself to squat with the toes out a bit will be another adjustment. Keeping the feet completely straight seems to be the end range of my internal hip rotation and my right foot always seems to turn out as I get the bottom. It is just another example of how we are all shaped a little differently and don't all operate within the same parameters, sometimes.

3D breath
Foam
Stretch
Prep

A1. FMS anke 8/8

A2. Squat Jumps - Counter movement with single response 5 , 5 Linear Power Skips 6/6

B1. Get Mills 24kg 1/3 - I like this to mobilize the spine for squats

B2. T spine mobility extension, upper 1/4 ( uni lateral external rotation of shoulder with thoracic rotation. )

C1 Hang Squat Cleans 95 1(4 Front Squats) 4 145 4 ,4 , 4

A1. Front Squats 185 x 5 225 x 3 255 x 2 225 x 3, 3 , 3 , 3

A2. Chin Ups BW x 3 90 x 2 70 x , 5 , 5 ,4 , 2

A3. Linear Plank with Arm Raises 5/5 , 5/5 , 5/5

B1. FMS Ankle 8/8 8/8

B2. SL Squat 24lbs 8/8 54 lbs 6/6 6/6

B3. TRX Row BW x 7 30lb 7 40lb 8, 7 30lb Hold at the top for 15 seconds

B4. Body Saw Slide Board 45 lb plate at feet with 30lb vest on 8 8 7

ESD Swing Show- 15 sets in 25 minutes
Doubles
24kg x 8
28kg x 8
32kg x 8 , 8
28kg x 8
2 Hand
48kg 10,10,10,10,10
1 Hand
32kg 8/8 8/8 8/8

Finished with 2 minutes left, New PR.

Today felt great. Tomorrow some glute stuff and get ups.

Light and Easy Saturday

I did a Self FMS Screen before I warmed up to see where I was at. This is difficult for a couple reason.s First you need to be able to see yourself in multiple angles. This requires either several mirrors or a camera to tape yourself during the movements. Its hard to look at yourself in mirrors without throwing off your movement. It also requires you to be very objective with yourself and honest about where you at as far as movement goes. A good exercise in suppressing the Ego. I did the best I could in both areas and the results were as follows:

Deep Squat: 2
Hurdle Step: R 3 L 3
Inline Lunge: Left 2 R 3 - I couldn't get my right heel all the way down when the left foot was forward. At first I thought it was a tight calf muscle but I've been stretching them diligently for the past month almost every day. I'm beginning to think it is a lack of internal hip rotation. Though I can't isolate parts out of the movement. It is a faulty pattern I need to work on correcting.
Shoulder Mobility: Hand Length 8.5 L : 8.5 R : 8 Had someone measure this for me.
Active Straight Leg Raise L 3 R 3
Trunk Stability Push up 3
Rotary Stability L 3 R 3

Total score 19/21 this is the highest I've ever scored. However i'm still skeptical because it was a self screen. Hard to get the right angles to see with the Rotary Stability test but I was able to complete the movement. I would say RS and SM might be twos, I told the person how to measure the SM but you never know unless the person is FMS trained. So worst cause i'm at a 17 which is still very good. If I can clean up the In Line Lunge pattern I can get a 3 on the deep squat. I can do it when I'm warmed up.

Foam Roll
Stretch
Prep

A1. FMS Ankle

A2. Lateral Bounds 8/8 8/8

B1. Cross over skipps adductor emphasis 8/8 abductior emphasis 8/8

C1. Internal Hip Rotation Stretch

C2. Med Ball throw Lateral 1/2 Kneeling 8kg ball 8/8 Standing 8/8

FMS shoulder tracking drills 8/8 8/8

Worked on some kettle bell jerks with light weight.

KB Circuit from Jon Engram
5 minute snatch test 28kg 93
Get up 1L/1R 1 24kg Chin up
1/1 Get up 2 24kg chin ups
1/1 Get up 3 24kg Chin ups
1/1 Get up 4 24kg Chin ups
1/1 Get up 5 24kg Chin ups

Total time 16:30

Just to mess around with a idea I read from The russian kettlebell challenge by Pavel. Called the "2-1". Basically go up two inches in the press than down one, all the way to full lock out. Fun stuff and helps build strength through the sticking points. Also increases total time under tension. I definitely want to try this more.

Double KB press
24kg 3 sets of 1 2-1 rep each
28kg 1 set of 1 2 - 1 rep.




The circuit went well. I was suppose to snatch with a 24kg. Half way through the snatch test I realized i was snatching a 28kg not a 24kg. It was funny because i'm thinking damn I must be burnt out this is heavy and a lot harder than last week. But I finished strong and got a PR with the 28kg. I know I can get 100 If i'm prepared for it. I also wrapped a towel around the KB when transitioning from get ups to chin ups. I don't want the dip belt chain to ruin the coating on the kettlebell. That ate up a little time. I know I can finish faster but that is pretty good for not stopping. Rest tomorrow, big lift on monday.

Skip to my Lou

Foam Roll
Stretch
Prep

A1. FMS Ankle 8/8

A2. Light Broad Jumps 5 reps

B1. Linear Power Skips 8/8 8/8 8/8 - these were so fun, ankle felt great.

C1. Trap Bar DL 135 x 5 225 x 5 315 x 3 405 x 1 435 x 3 405 x 3, 3

D1. Rows- SL Row 28kg 7/7 3 point Row 32kg 8/8 Double KB Row 32kg 5/5 28kg 6/6

D2. Chops 30LB Tall 10/10 Narrow Stance 10/10 Standing 10/10

E1. Walking Lunges 2 16kgs 72 feet plus 20lb Vest 72ft plus another 10lb vest 72 feet

E2. Push Up Variations on slideboard BW 1 Arm lateral fall outs 6/6 1Arm Linear Fallouts with 20kb vest 8/8 1Arm Lateral Fallouts 30lb vest 8/8

E3. Lifts 25lb Tall 10/10 Narrow 10/10 standing 10/10

ESD Sled Work

Sprint PUshes 4 plates total 20 yard x 4

Heavy work 8 plates total 50yard increments 2 Pushes 1 Reverse Drag 1 Normal Drag

Felt Great today. Going to mess around with some kettlebell circuits tomorrow. More skippin!

Easy day

3D Breath
Foam
Stretch
Prep

Random work today

Goblet Squat Prys

Arm Bars

OH Squats with dowel on 10lb plates

Hip Roc ks


Glute Ham Raises with Level 2 Cook Band assistance 5,5 - Getting better at these

ESD

Airdyne Miles

M1. 2:34 HR 174 Recovery 1:30

M2. 2:33 HR 180 R 1:30

M3. 2:20 HR 183 1:50

M4. 2:40 HR 187 2:00

M5. 2:31 HR 185


Really happy with my recovery time. Big improvement since I did Airdyne Mile sprints over a month ago.

Heavy trap bar Deads and sled work tomorrow hopefully.

PR in SL RDL

Last days it has been over 100 degrees and 90 percent humidity. Its been Real hot. Definitely effects me in my workouts despite drinking over a gallon.

Yesterday

3D Breath
Foam
Stretch - Use gym boss to do 30 second intervals. Trying to be more accurate.
Prep FMS Shoulder Arm Bars Spikeball on delts

A1. FMS Ankle 8/8 8/8

A2. RFESS Jumps 8/8 8/8 - this things rock your quads.

B1. Get Mills With Barbell 45 pound bar 1/3 65 1/3 85 1/3 each side

B2. T Spine Mobility - Foam Roller Extensions, Upper 1/4 Lower 1/4

C1. Y's 8/8

C2. Hang Snatch 85 - 3 , 4 , 4 95 4,4,4

D1. FMS Leg Lower 8/8 8/8

D2. SL RDL Band x 5 2 32kgs 5/5 2 32kg plus 20lb vest 5/5 2 32kgs plus 40lb vest 5/5 PR!

D3. Side Plank Foot on 18inch Box Adductor lowers 12/12 Abduction 12/12 Adduction with 20lb Vest 12/12

D4. OHP 2 24kg 3 2 32kg 3 2 28kg 8 1 32kg 3/3 - Upper body was tired from the get ups and snatches. Lesson learned

E1. Hip Flxr 5/5 5/5

E2. Leg Curl BW 8 45lb Plate 7, 8

E3. DB Bench Single Arm 85 - 5/5 , Alternating 95 5/5 Doubles 100 3/3

NO ESD, to tired and hot

I am really trying to push strength gains in the SL RDL.

Random Day, Patterning

3D Breath
Foam Roll
Stretch - Calf, Hip Flxrs, Front Split, Neck, Bretzel
Prep: Spiderman, Goblet Prys, Armbars, Hip Flxr activation with Cook band,

A1. Depth Jump off 12 inch box to Squat Jump 5 , 5

B1. Hang Squat Cleans 95 4 115 4 , 4 135 3 3

C1. Front Squats 185 5x5

C2. Mini Band Squats 2 blues to work on correcting valgus

Random: Barbel AB Roll out 95 pounds 8 reps , pretty easy

D1. Glute Ham Raise 4 , Band Assisted 4 5 - Just wanted to try them out today. The machine they have is awkward and is either to short or to long for my tibia length. The foot plate is a little far from the foot pads as well.

E1. Spikey Ball tissue work on hip flxrs

E2. Hip Flxr Stretch 15 second holds

E3. Hip thrust off bench Single Leg Holds. 15/15 each leg x 2 per set, 2 sets total

15:15 v02 Max Snatch with 24kg 5 reps per work period 20 minutes HR 183

I wanted to do some sled work but need to leave something for tomorrow.

Day 1

3D Breath
Foam roll
Stretch
Prep

A1. FMS Ankle 8/8 8/8

A2. Squat Jumps Counter movemet 5 Rapid response 5

B1. T Spine Rotation Extension , Upper 1/4 , Lower !/4

B2. Get Mills 24kg 1/3 36kg 1/3

C1. Squat Cleans from Hang 95 4 115 4 135 4 , 4,4,4

D1. Front Squat 185 5 225 3 245 3 225 3 , 3

E1. Chin Up Bw x 3 80 3 ,3,3,3,3

E2. Linear Plank using dowel as 3 point feedback Arm Rais to Y 5/5 , 5/5 From Push UP position Opposite Leg and Arm Raise 4/4

F1. FMS Ankle 8/8 8/8 8/8

F2. SL Squat 44lbs 5/5 54 5/5 44 "1.5" Reps 5/5

F3. TRX Row 30lb 8 40 6 60 5

F4. Body Saw on Slide Board 30lb vest 8 , 8 Added 45 pound plate undert my feed to add more lat activation with the vest 10

ESD: Cardiac Output 30 Minute Airdyne Ride 15.29KM Distance AVG HR 160

Saturday with some Rotational work

3d Breath
Foam Roll
STretch
Prep

A1. Bretzel

A2. MB Toss Lateral 1/2 Kneeling 3kg ball rapid response 8/8 Standing 4kg ball 8/8 , 8/8 - I need to find a good internal hip rotation exercise to pair with this. T spine mobility isn't the problem anymore it seems.

Armbars 20kg 1/1 1/1 45 second hold

ESD

5 Minute Snatch Test with 24kg

Completed in 4:00 Flat. HR 175 New PR. This crushes my old PR by 55 seconds. I was so shocked considering I haven't been snatching to much. This time I decided to pass myself and try to go without putting the bell down. It involved me not going all out on the first 50 snatches.

Double Snatches 24kg
5 in 30second work period with 60 seconds rest for 5 rounds

Day 3 with lateral work

Friday's Workout:

3D Breath 50 Breathes
Foam Roll
Stretch
Prep

Arm Bars 20 1/1 1/1

A1. Fms Ankle

A2. Lateral Bounds Stick 6/6 , 6/6 , 6/6
Medial Hurdle Hops 12 Inch Hurdles 5/5 5/5

B1. Leg Curl (TRX Body Curl) BW 8, 8 1lb Vest 8 , 8

B2. KB 1 Arm Row 24kg 8/8 28kg 8/8 32 kg 8/8 R 8 , 8

B3. Lifts 20lb Tall KNeeling 8/8 1/2 Kneeling 8/8 Narrow 1/2 8/8

C1. REv Lunge BW with Stick 8/8 10lb Vest 8/8 16kg Goblet 8/8

C2. TRX Push UP 1 Arm in Trx other on ground Explosve 8/8 1Arm Fall outs 8/8 10LB vest 6/6 Normal TRX PUshups with 60lb Vest 4

C3. Chops 30 pounds Tall 8/8 1/2 8/8 8/8

ESD 20 min Airdyne Avg HR 158 10.38 KM covered

Front Squats twice in one week!?

I want to do cleans and front squats twice a week to get my reps and patterning up. The intensities will be different. Trying to take a page out of the Bulgarian style of training that has been blowing up in the recent fitness blog communities. Except I'm not trying to max out on squats and Olympic lifts every day.

Foam Roll
Stretching
Prep

A1. FMS Hard Roll 3/3 , 3/3 , 3/3

A2. Arm Bar 16kg 1/1 1/1

B1. FMS Ankle 8/8

B2. 90 Degree rotational jumps on 18 inch box 5/5 , 5/5 , 5/5

B3. Side jumps 4 squares Square = Left, Backward, Right , Forward

C1. Cleans 95 5 , 5 , 5 , 5 115 3 , 3 - Working on patterning

D1. Front Squat 145 5 , 5 205 3 255 1 205 3

D2. Power Chin ups with band 1.75 inch thick perform better band 3, 3 , 3 , 3 ,3

D3. Suitcase Cary 28kg 45 yards each arm for 2 sets

E1. Shoulders Elevated Glute Bridge BW x 8 Using GI belt 1 16kg on either side for 70 LBs 6, 6, 7

E2. ARP Cook band Level 5 Tall Kneeling 8/8 , 8/8 , 8/8

ESD

KB Chain Double 24kg
Clean
Front Squat
Over head Press
Once through is 1 rep 5 reps = 1 set.

6 sets in 10 minutes

1 Arm Swing for 10 minutes Start at the top of every minute
8/8 For the first 2 minutes
6/6 for the last 8 minutes.

I got the power pull up ideas from Ben Bruno's blog post. I'm not at a plateau yet but It just seemed like a fun way to do pull ups.

Lasts of Tests

Foam Roll
Stretch
Movement Prep

A1. Fms Ankle 8/8

A2. Box Jumps 24 inch 6 , 6 , 6

B1. T Spine Mobility

B2. Get Mills 24kg 1/3 32kg 1/4

C1. Barbell Snatch from the ground bar x 5 95 x 4 85 3 , 4,3 - just wanted to get some patterning in, first time doing it from the floor.

D1. Trap Bar DL - Bar x 5 135 x 5 225 x 3 315 x 3 405 x 1 455 x 1 480 x 1 PR!

D2. Self Joint Hip Mobilization 2 sets

E1. Over Head Press 24kg x 3 32 x 1 36kg x 1 36kg 2/1 1 push press with slow eccentric for 2 sets each arm double 32kg x 4

F1. SL RDL Barbell Loading 145 x 5 175 x 5

F2. Side Plank - Hip Abduction 10/10 , Adduction 10/10

Cardio:

30 mins Airdyne 8.97 Miles AVerage HR 157 - Some nice boring steady state cardio to finish a grueling session.

Really happy with the Trap Bar DL. I haven't gone past 425 in 4 months. With the ankle injury I was just ot get back into it. Despite that I still managed a personal Best. I think I tested well in the front squat and trap bar because I have gotten so much stronger in my single leg accessory lifts like the sl squat and sl rdl.

Gym did not have a 40kg today. They don't have a 44kg but they do have a 48kg. I cleaned the 48kg but the press didn't go anywhere. I was pretty tired from the Dead Lifts so I just went with some slow eccentric work.

I've got some good base line numbers to work with and I'm hoping to top them in 3 weeks. I just have to managed my recovery but at the same time cause enough of a stimulus to create the desired strength adaptation.

Some light work tomorrow.

Great Test Day

I've decided to run some tests on a couple key movements to see where I am at. I want to retest again in mid august. I'm doing this for several reasons. I haven't test my lifts in a while and I need a good base line so I can program from there. Ill be starting my internship August 22nd and I know life will be hectic at first. Just trying to get use to a new schedule so I might not get all the lifting time in the world I am accustomed to. This also gives me objective data to compare to. I am going to go through an intensive strength program in 3 weeks before I retest again in August.

The Movements I am testing:
Front Squat
Trap Bar DL
Overhead Press
Chin Up and Pull up - I want to see the disparity between the two in terms of strength. I also plan on training the chin up for the next month because It allows me to use the most resistance. I want to retest the pull up along with the chin up to see if the strength will carry over despite not training that specific grip. I am attached to the pull up because it is harder and I will need to be very strong with it, if i want to do the RKC "beast tamer" challenge which requires a tactical pull up with the 48kg (106lb) KB.


The program for the next couple of weeks is going to be intuitive based training. Going on how I feel, pushing it when I know its a good day and backing off some when I'm not recovered. However the hope and Idea is to work within 85-90% of these max numbers and try to stimulate some good adaptation.

Foam Roll
Stretch
Joint Mob
Prep

A1. FMS Ankle 8/8

A2. Depth Jump to vertical jump drills 5, 5

B1. Cleans - 95 5 , 5 , 5 first time doing these since the ankle accident. I'm starting from the floor and working on good patterns. They felt great though and my timing wasn't to off. Great way to get the CNS ready for front squating.

C1. Front Squat 185 , 3 205 , 3 225 , 1 255 , 1 275 , 1 295 0/1 - 275 Flew up pretty easy so I wanted to give 295 a shot. Made it about half way and my spotter gave me the index finger push to help me finish it off. I won't count it though. So 275 is a good place to start at.

D1. Chin Up BW x 3 45 x 3 90 x 1 115 x 1

F1. Pull Up BW x 3 45 x 1 70 x 1 80 x 1 85 0/1 - With 85 chin got parallel with the bar. I wouldn't of counted it anyway cause I was doing the turtle neck thing.

G1. Stir the Pot - Bw 6/6 10lb Vest 7/7 30 LB Vest 7/7

G2. SL Squat BW with 24lb DBs x 5/5 , 64LB total weight 3/3, 74LB Total weight 5/5 (PR)

H1. Ring Row BW x 6 30lb Vest 7 , 8 ISO HOLD on last rep for 15 seconds , BW ISO hold for 30 as a finisher

H2. Body Saw 10LB Vest 8 30LB Vest 8 , 8 - This presents more of a challenge with the weight on the torso verse on the slide board. Puts more load on the trunk muscles to stay stable, while putting the weight at the feet seems to get more involvement, almost like a horizontal pull up. Both are pretty valid just depends on what you are trying to train.

ESD

500 Meter Row Sprints - I haven't rowed in over a year and I've been wanting to get back at it. Such a great way to conditioning. Recovery was about 2-3 minutes.

R1 - 1:37 HR 180
R2 - 1:44 HR 181
R3 - 1:45 HR 181
R4 - 1:47 HR 182

Nothing left in the tank after all the intervals and testing. I don't want to burn out my CNS too much because I still have to test the Trap Bar DL and OHP on wed.

Deload 5

#D Breath
Foam
Stretch
Joint Mob
Prep

A1. Bretzel

A2. MB lateral 1/2 kneeling toss Rapid Response 8/8 , 8/8

A3. Box Jump 24inch 8 , 8

B1. Trap Bar DL 135 x 5 225 x 5 315 x 5 335 x 5

B2. Chop 30LB Tall Kneeling 8/8 1/2 Kneeling 8/8 Standing 8/8

B3. Lifts 20LB Tall Kneeling 8/8 12 Kneeling 8/8 Standing 8/8

ESD

Prowler work
4 Plates Push 50 Yards, Reverse Drag Back
Recovery to 140 HR
6 Plates Push 50 Yards, Drag Back
Recover
6 Plates Push 50 Yards, Reverse Back
Recover
6 Plates Push 50 Yards, Drag Back

Sled work felt good. Was really working on mainlining good angles and a tight core. The prowlers is in a hallway that has smooth cement for a floor so traction is tricky. Still fun to push and drag heavy shit. I want to incorporate some more speed work as well.

Airdyne Steady Aerobic work 20 mins maintaining a 155 HR, Distance 5.5 MI

Deload 4

Really beat up today from jiujitsu last night. Rolled with my buddy for over 90 minutes. First time rolling in 4 months. I should of just rested completely today but I dragged my ass in to work on some movements.

Foam Roll
Stretch
Joint Mob
Prep

A1. Chin Ups bw 45 5 , 5 , 5, 5 - way to ez but didn't want to push it today

A2. TRX BodySaw 8 , 8 , 8 much harder than valside with plates

Snatch 15:15 protocol 20kg 5 reps every 30 seconds

20 minutes

Considering taking the next two days completely off so I can get back into it for real next week.

Deload 3

Yesterday

3D Breath
Foam Roll
Joint Mob
Stretch
Prep

Hard Rolls 2/2 , 2/2

Arm Bars 16kg 1/1 1/1

A1. FMS Ankle 8/8

A2. Lat Bounds 8/8 , 8/8

B1. FMS Leg Lowers

B2. SL RDL Band 5/5 Ipsy 24kg 8/8 Contra 8/8

B3. Side Planks Top Leg Abduction 8/8 Lower Leg Adduction 8/8 , 8/8 - wow this really works the adductors, Ill get a video soon

B4. TRX Push Ups BW 10 30lb Vest 12 40lb Vest 10

ESD

Swing Show Same number of sets as last week however trying to get more reps or using heavier weights than last week 15 sets in 25 minutes

Doubles:
24kg x 8
28kg x 8
32kg x 8
32kg x 8
28kg x 8
2 Hand
48kg 10 , 10 , 10 , 9 , 10
1 Hand
32kg 8/8 , 8/8 , 8/8

Finished with 1:05 Left HR only peaked to 170. Felt Pretty good.

Today:

Doing some BJJ tonight for the first time in a while, I think my ankle is read fyr some light rolling.

Deload 2

3D Breath
Foam Roll
Joint Mob
Stretch
Movement Prep

A1. FMS Anke 8/8 , 8/8

A2. Turn Jumps (jumping on two feet turning 90 degrees in air and landing. 4x each direction, Side back and front jumps 4x each

B1. FMS Ankle

B2. Single Leg Squat to parallel - 14lb DBs 8/8 , "1.5" reps 7/7 . 2 pause second at the bottom 8/8 - Just trying to find ways to challenge the 1 leg squat without loading it this weke. These felt great

B3. Singl Arm KB Row, 24kg 8/8 , 8/8 28kg 8/8

B4. Ab Wheel BW 12, 20lb Vest 8 , BW 12 - I haven't done these ina ges but they felt really easy. All the body saws and stir the pots must of helped.

Deep 6 KB complex. By Senior RKC Jon Engum
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
(end of round 1)

4 rounds in 22 minutes 24kg for 3 rounds 20kg for last one. Damn this one is pretty hard. I like it.

hips and pushes tomorrow and sled drags.

Deload Day 1

This week is going to be more about working on patterning and conditioning. If I can be discipline I don't want to go for real heavy loads. Its more of a week of play for a mental and physical break.

Foam Roll
Stretch
Joint Mob
Move Prep

A1. FMS Ankle

A2. Squat Jumps/ with counter movement 8

B1. Glute Bridges

B2. Sots Press - 14kg 4/4 12 kg 4/4 , 4/4 I have only tried htis once before and I wanted to work on it again because I think I have better mobility than last time I did it in February.

B3. Line Plank Hand Lift 5/5 , Feet lift 7/7 Hand lift 7/7

1 Round of Deep six which Ill be doing more of tomorrow

25 mins airdyne tempo runs

Gym was closing early cause of the Holiday. I just found out they have a prowler in the back. More torture!

Curls?!?! what?

Glutes and hamstrings were so sore today.Just wanted to sweat and work on little things. I also decided to get off my high horse and do some "Bi's and Tri's". First time since high school, ascetics have its place. I got all the higher priority and functional things I wanted to get done this week.

3D Breath
Foam Roll
Joint Mob
Stretch
Ankles
Hips
Movement Prep

A1. RKC Supine pull into squat drill with cook band 3 sets of 8, hands overhead

A2. Goblet Squats 20kg - Focusing on pulling into squat with hip flxrs and maintaining good spine with prying 3 sets of 25 second

B1. Arm Bar 20kg 1/1 , 1/1

B2. Prone T's 8, 8, 8

C1. Bicep curls slow tempo

C2. Chops with Cook chop bar and weighted cable machine Half kneeling 30LB 8/8 25 8/8 Standing 8

D1. Tricep Extensions slow tempo

D2. Lifts 30lbs Tall Kneeling 8/8 Half Kneeling narrow stance 8/8 Standing 8/8

My chops and lifts have really come along. I'm diggin the narrow half kneeling stance and the standing

ESD
15:15 Snatch Protocol 5 reps - Using light weights to keep the explosiveness up. I didn't want my speed to slow down and I wanted to make every snatch as powerful as the first. Also a good way to get reps in and work on form.

20 min continuous.
5 mins 16kg
10 mins 20kg
5 mins 16kg

Finished with 189 Heart Rate and a puddle under me.

Tried to do some 500m row sprints but half way through the first I just stopped because my hamstrings were just to sore from yesterday and today. No reason to push it and pull something.

Rest day tomorrow and hopefully early workout on monday before gym closes. Next week will be lots of warm up but light movements. A mental break as well as a physical. This means i should have some videos up of the hip mobilizations I have been using lately.

4 New videos

First Attempt ON 40kg Get up from two weeks ago. ON the right Hand my starting position was off which made it much harder. They were smoother when I did them today.

Also two videos of the SL RDL PR I did today.

I have a new youtube channel to go along with the blog. Ill be putting up new videos more often now as well. Not just lifting new Personal Records, but I want to include more stretches and correctives that people can learn from and use. So Please Subscribe . Enjoy and Leave comments, Always open to feedback, Thanks.

A Day full of PRs

Was feeling pretty good today and wanted to push it. Sometimes during the warm up you know when its going to be a kick ass day. A little pep in the prep.

Foam Roll
Stretch
Joint Mob
Hip Rehab
Ankle Rehab
Movement Prep

A1. FMS Ankle

A2. 12 inch hurdles Medial Hops 8/8 Lateral hops 8/8 - These felt really solid. Volume is still low but the quality is where I want it. Keeping a good posture really makes a difference

B1. T spine mobility Extension, Upper quarter turns, Lower Quarter Turns

B2. Get Mills 28kg 1/3 32kg 1/2 40kg 1/2 Felt easier than two weeks ago plus added two windmills at the top..for confidence

C1. FMS Leg Lower

C2. SL RDL Band 5/5 32kg with 30lb Vest 5/8 , 5/5 , 5/5 (PR)

C3. Anti Rotational Press Cook band 3 Half Kneeling 8/8 Standing Athletic Stance 8/8 , 8/8

C4. OHP Double 28kg 3/3 Double 32kg 5 , 4(1) last one was push press , 5 - finished with solid 5 (PR)

D1. Hip Flxr Stretch

D2. Leg Curls Slideboard 30lbs 8 , 8 45LBs 8 - Training with a fast concentric (PR)

D3. DB Flat Bench Press 85 Single Arm 5/5 , 90lb Alternating 5/5 , 95 Double 5/5 (PR)

D4. Suitcase Carry 28kg 25yds Each Side for 2 sets, Third set pushed it 35yds each side

ESD

Airdyne 5 Mile Test 14:02 (PR) Heart Rate at the end was 199 I can't remember last time I've seen it that high.

I was going to do some c2 row sprints but ill save them for tomorrow.

I felt real strong today and managed to get a lot of PRs. The SL RDLs were brutal and I have videos of them to put up.

Next week will just be a deload week. I haven't had one in months and I think its time for one before I get over parasympathetic and get injured. I can't sustain new PRs every week like I have been. If the body could, no one would ever peak and squat over 1000lbs. Plus Injuries fucking suck and sometimes you have to pull back in order to push forward later on, what a cliche thing to say. It will just be the warm up ,practicing the movements with very light load if any at all and cardio.

Ill be putting up a couple articles next week so stay tuned.