Saturday, April 05, 2014

GTG - when time is not on your side...

Grease the Groove is basically frequent but not to failure sets through a day or period of time and is an excellent solution for those that can only grab exercise "snacks" during the day.

Last week training was thin but yesterday and today:


36 kg Get-up x 1+1
36 kg One arm swing x 5+5
x 5 sets through the day

36 kg Get-up x 2+2
36 kg One arm swing x 5+5
x should be 5 + sets by end of day

Monday, March 31, 2014

Skill of Strength in Mass

While traveling to teach an FMS combo course in Saco, ME at Orthopeadic Associates I had to chance to hit Mike Perry's gym - Skill of Strength on Thursday 3/27 for a training session.

Mike also assisted me at the workshop along with Jeff Falkowski and Peter Clark - Huge thank you to those guys for helping out and making it a great weekend.

At Skill of Strength

Prep - foam roller and movement prep

Get-up weight ladder
32 kg x 1+1
40 kg x 1+1
48 kg x 1+1
x 2 ladders

405 x 1 x 3 sets
315 x 2

Sled work

I had never pushed sleds before and it was enlightening!

DL felt good and get-ups were solid

Monday, March 24, 2014

Recent training and new recordings for

So a week went by 3/16 - 3/21 with no formal training - getting up at 4 am etc... puts training low on the list by the end of the day

prep - foam roller and movement prep

20 kg Get-up work
5+5 with 5 swings at the top of each rep
4+4 with 3 Front Squats at the top of each rep
3+3 with a Windmill at the top of each rep
2+2 with a Press at each step on the way up of each rep
1+1 with an Arm bar and bridges

stationary bike x 25 min

prep - foam roller and movement prep

alternating sets of:
32 kg Get-up x 2+2
32 kg Alternating swings x 20
X 5 sets of each

Bike - 20 min

Bike 20 min
32 kg Get-up 1+1 x 5 sets
5 swings at the top of each rep


Recorded a new talk for on Indian Clubs: A historical perspective
will record again tomorrow for Common Mistakes in running/using the FMS

any other suggestions?

Saturday, March 15, 2014


Wed. 3/12
Prep - foam roller, primal move
Stationary Bike - 30 min
20 kg Get-up x 5+5

Thursday and Friday - off

Today - 
Prep - very quick foam roller and "stretch"

GTG 36 kg work - each hour
36 kg Get-up x 1+1
36 kg Swings x 10 (some two arm, most single arm 5+5)
X ?? should be 10 sets by end of day

And it was 10 sets BTW 

About Me

My Photo
Personal Trainer and Strength Enthusiast Email:

Blog Archive