Friday, January 08, 2016

Quick training today

Had a fairly large biopsy taken off my right shoulder blade area yesterday so wanted to skip any Get-ups or exercises that might rub that area.

Prep - GFM
24 kg 1/2 kneeling windmill progressions and 1/2 kneeling bent press x 2 of each movement
24 kg Snatch 4+4 at the top of the minute x 20 minutes
stretch etc...

Wednesday, January 06, 2016

Out of the Holidays and on with 2016!

Training has been hit and miss around the Holidays but onward with 2016

BW pull-ups x 6, 6
36 kg Get-ups x 1+1 x 5 sets
(7 minutes or so to complete)

couple of bent presses while teaching

Prep - foam roller, very small GFM
36 kg Get-up x 1+1 x 5 sets
6 minutes to complete
36 kg one arm swings x 5 top of each 30 seconds x 6 minutes
36 kg MP x 3+3 x 3 sets
36 kg Goblet squats x 5 x 2 sets

Dietary - basically warrior diet
I just feel better and do better if my first meal is after 12.
go figure

Friday, December 18, 2015

Simple and Sinister...

Happened to pull out my copy of simple and sinister by Pavel yesterday and was reminded of how much gold is in that book....

So today:
Prep - foam roller and brief GFM
24 kg Goblet squat x 5, Hip Bridge x 5, 24 kg tall kneeling Halo x 5 X 3 sets
24 kg 1 arm swings x 10 x 10 sets (alternating arms each set) in 6 minutes
24 kg Get-up x 1+1 x 5 sets in 5 min 30 sec.

Swings equaled out to 20 sec. work 10 sec. rest
took a one minute break after 3 minutes (6 sets) and then finished the last 2 min (4 sets)

Thursday, December 17, 2015

Mix it up 

For some reason the end of the year this year is very busy - multiple projects due at the same time and the Holiday to get ready for....  training time has been short to non-existent.

Prep - foam roller, GFM
24 kg Get-up + x 1+1

36 kg x 21 minutes
alternating sets of:
36 kg Swing x 5+5
36 kg Clean+ Press+Squat x right and left
10 sets of each total

36 kg felt good but my consistency has to pick up for my conditioning
But it was 100 swings total and 10 of each of the other lift x each hand - not bad.

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