Check this out.....

Take two 16kg KBs and....

Knock the road dust off!

Did some joint mobility to get started and then did a few ladders with the double 16 kgs:

Clean and FS + 1 > 5

Clean and Press + 1 > 5

Clean + Press + FS x 1> 5

Dbl Snatch x 5 sets of 5 reps

Dbl Push Press x 5 sets of 5 reps

Dbl Jerks x 5 sets of 10 reps

Club Swining

Inversion and hip flexor stretch to finish

Jeff Matone had a saying the KILAH principle - Keep It Light and Happy and that is just what I needed today. Light but good work to get the time changes and travel knocked off.

The first FMS course in Sweden....

A huge thank you to Tommy Blom for hosting me for the FMS workshop this past weekend in Gothenburgh, Sweden. I had some great Swedish food and a great time with great friends - Thank you.

Now it is time to travel home and i am delayed in Paris airport hoping to make my connection in Cinn - Travel is fun!!

Gothenburg, Sweden

A couple of shots from the harbor area of Gothenburg - the top pic is a statue/memorial of Sweden giving Delaware into the custody of the US in 1638.

A shot of the harbor below that.

Tommy Blom of Tenacity.se is hosting me for this weekend and I am having a great time talking training and Krav Maga and Tommy is now an RKC Level 2 - congrats Tommy.

Oh the places you'll go....

I was reading some Dr. Seuss this week with one of Peter Lakatos' children and it just kind of stuck ;-)

A huge thank you to Peter and his family for their hospitality and generosity - sometimes thank you seems very inadequate to express gratitude but it's the best we have at the moment.

This is a castle/1000 year old church site in Hungary!

WOW!!!

Greetings from Hungary...

A great FMS course in Hungary!!

Couple of days training and getting ready to travel...

On Monday:

Halo and Pump Stretch

20 kg Goblet Squats and Swings

10 GS + 10 Alt. Swings

9 GS + 10 Alt. Swings

Hip Flexor stretch

8 GS + 10 Alt. Swings

7 GS + 10 Alt. Swings

Hip Flexor stretch

6 GS + 10 Alt. Swings

5 GS + 10 Alt. Swings

Hip Flexor stretch

4 GS + 10 Alt. Swings

3 GS + 10 Alt. Swings

Hip Flexor stretch

2 GS + 10 Alt. Swings

1 GS + 10 Alt. Swings

Pump stretch

Tuesday:

ASLR and Brettzel

16 kg Get-ups

5+5 - 4+4 - 3+3 - 2+2 - 1+1

Various styles

The get-ups today were really good - just what I needed.

Getting ready to travel and trying to stay "in shape" until surgery.