And it's hot! Thankfully I do most of my own training in the morning before 7:00 am. I bet most of my clients wished they did their training earlier when it was cooler as well. Oh well, it's good to sweat. Right?
Anyway, my training is still going well, I think!
6/24/08
I-phase foot/scriptnkle and knees. R-phase all else.
6/25/08
A1 - Presses w/ 2(24kg): 5, 5, 5, 5, 5
A2 - OH Lunge w/ 32kg: 3/3, 3/3, 3/3, 3/3, 3/3
A3 - Pull-up w/ xtra 8kg: 5, 5, 5, 5, 5
B1 - KB tricep press w/ 16kg: 5, 5, --> 24kg: 4. 4
B2 - Windmill w/ 16kg: 3/3, 3/3, 3/3, 3/3
6/26/08
Snatch w/ 16kg: 10/10 x 6
Swings w/ 16kg: 15/15 x 6
Swing-n-flip w/ 16kg: 30/30 x 2
Pushups w/ feet up: 10 x 5
6/27/08
I-phase hip,leg and lumbar. R-phase all else
Velocity training w/ 1&1/2" rope
6 min, 4 min, 2 min, 3 min,
2 min, 2 min (bull whip style),
1 min (up close to make rope heavier)
Total of 20 minutes! One minute rest b/w each set!
Pole Pulls: 1300 ft, no rest...
Feeling pretty good. And, hungry all the time. Must be growing...
Saturday, June 28, 2008
Monday, June 23, 2008
It's on!
Things seem to be moving well lately. That is to say I am not in any pain caused by training. This has got to be a record for me.
Good things to come!
Anyway, here is a look at last week's training:
6/16/08
A1 - Presses w/ 2(24kg): 2, 2, 2, 2, 2
A2 - TGU w/ OH extra lunge w/ 16kg: 5/5, 5/5 changed to kb tricep press w/ 16kg: 5, 5, 5
A3 - Pull-up w/ xtra 8kg: 3, 3, 3, 3, 3
6/17/08
A1 - Snatch w/ 16kg: 5/5 x 9
A2 - pushups w/ feet up: 10 x 5 changed to roll outs: 5 x 4
Flip-n-catch swings w/ 16kg: 10/10 x 5
C1 - Velocity training w/ 2" rope: 30 sec x 6 sets
C2 - Swings w/ 24kg: 5/5 x 5 sets
Pole Pulls: 400 ft w/ a double wrap
6/18/08
I-phase thoracic and shoulders, R-phase all else
6/19/08
A1 - Presses w/ 2(24kg): 3, 3, 3, 3, 3
A2 - OH lunge w/ 24kg: 5/5 x 5
A3 - mixed grip pull-ups w/ xtra 8kg: 3, 3, 3, 3
KB tricep press w/ 16kg: 5 x 4 sets
6/20/08
A1 - Snatch w/ 16kg: 8/8 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Flip-n-catch swings w/ 24kg!!!: 10/10 x 3
Velocity training w/ 1&1/2" rope: 60 sec x 6 sets w/ 1 min rest b/w sets
Pole Pulls: 1000 ft w/ a single wrap
6/21/08
I-phase Wrist and elbow, R-phase all else
6/22/08
A1 - Presses w/ 2(24kg): 4, 4, 4, 4, 4
A2 - TGU w/ extra OH lunge w/ 24kg: : 2/2, 2/2, 2/2, 2/2, 1/1
A3 - Pull-up w/ xtra 8kg: 4, 4, 4, 4, 4
KB Tricep press w/ 16kg: 5, 5 --> w/ 24kg: 3, 3
6/23/08
A1 - Snatch w/ 16kg: 10/10 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Velocity training w/ 1&1/2" rope: 2 minutes x 4 sets w/ 1 min rest b/w sets --> 1 minute x 2 sets
Pole Pulls: 1100 ft w/ a single wrap
Oh yeah, I'm diggin' the ropes. They make me feel so good. You should give it a try. Kettlebells and Ropes. A great combination...
Good things to come!
Anyway, here is a look at last week's training:
6/16/08
A1 - Presses w/ 2(24kg): 2, 2, 2, 2, 2
A2 - TGU w/ OH extra lunge w/ 16kg: 5/5, 5/5 changed to kb tricep press w/ 16kg: 5, 5, 5
A3 - Pull-up w/ xtra 8kg: 3, 3, 3, 3, 3
6/17/08
A1 - Snatch w/ 16kg: 5/5 x 9
A2 - pushups w/ feet up: 10 x 5 changed to roll outs: 5 x 4
Flip-n-catch swings w/ 16kg: 10/10 x 5
C1 - Velocity training w/ 2" rope: 30 sec x 6 sets
C2 - Swings w/ 24kg: 5/5 x 5 sets
Pole Pulls: 400 ft w/ a double wrap
6/18/08
I-phase thoracic and shoulders, R-phase all else
6/19/08
A1 - Presses w/ 2(24kg): 3, 3, 3, 3, 3
A2 - OH lunge w/ 24kg: 5/5 x 5
A3 - mixed grip pull-ups w/ xtra 8kg: 3, 3, 3, 3
KB tricep press w/ 16kg: 5 x 4 sets
6/20/08
A1 - Snatch w/ 16kg: 8/8 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Flip-n-catch swings w/ 24kg!!!: 10/10 x 3
Velocity training w/ 1&1/2" rope: 60 sec x 6 sets w/ 1 min rest b/w sets
Pole Pulls: 1000 ft w/ a single wrap
6/21/08
I-phase Wrist and elbow, R-phase all else
6/22/08
A1 - Presses w/ 2(24kg): 4, 4, 4, 4, 4
A2 - TGU w/ extra OH lunge w/ 24kg: : 2/2, 2/2, 2/2, 2/2, 1/1
A3 - Pull-up w/ xtra 8kg: 4, 4, 4, 4, 4
KB Tricep press w/ 16kg: 5, 5 --> w/ 24kg: 3, 3
6/23/08
A1 - Snatch w/ 16kg: 10/10 x 5
A2 - pushups w/ feet up: 10 x 5
Swings w/24kg: 10/10 x 5
Velocity training w/ 1&1/2" rope: 2 minutes x 4 sets w/ 1 min rest b/w sets --> 1 minute x 2 sets
Pole Pulls: 1100 ft w/ a single wrap
Oh yeah, I'm diggin' the ropes. They make me feel so good. You should give it a try. Kettlebells and Ropes. A great combination...
Saturday, June 14, 2008
Ropes, KBells, and Z
I've had a pretty good week. Been doing lots of Z peppered throughout the days. Training is going well.
6/8/08
A1 - Swings w/ 16kg: 20/20 x 3 --> Flip-n-catch swings w/ 16kg: 15/15 x 2
A2 - Burpees: 10, 10, 10, 10, 10
Velocity training w/ rope: 30 sec x 9 sets
(3 standing, 3 up close, 3 kneeling)
Pole Pulls: 300ft w/ forward pull and 400ft w/ seated forward pull
Ropes are fun, in a sick way...
6/9/08
I-phase in the morning. I-phase in the evening.
6/10/08
TGU
w/ 16kg: 5/5
Bottoms Up w/ 16kg: 3/3, 2/2
Bottoms Up w/ 24kg: 1/1
w/ 24kg: 3/3, 3/3
B1 - Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2 - Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3 - Pullups w/ BW: 7, 7, 7, 7, 7
6/11/08
Snatches w/ 16kg: 5/5 x 5 sets
B1 - Swings w/ 16kg: 10/10 x 5
B2 - Pushups w/ feet up: 10 x 5
Flip-n-catch swings w/ 16kg: 15/15 x 4
Velocity training w/ rope: 30 sec x 8 sets
(2 standing, 2 up close, 2 kneeling, 2 up close)
Pole Pulls: 400ft w/ forward pull, 200ft w/ seated forward pull (double wraps)
6/12/08 @ the beach
R-phase in the morning. I-phase in the evening. Don't know why I do it twice in a day, but I feel good doing it.
6/13/08
A1 - Double Presses w/ 2(24kg): 1/1 x 5
A2 - Overhead lunges w/ 16kg: 5/5 x 5
A3 - Pullups w/ extra 8kg: 5 x 5 sets
6/14/08
A1 - Snatches w/ 16kg: 5/5 x 7
A2 - Pushups w/ feet up: 7 x 7
B1 - Swings w/ 16kg: 20/20 x 4
B2 - Farmers walks w/ 2(24kg): 45 sec x 3 sets
Velocity training w/ new 2" rope: 30 sec x 6 sets
(2" rope is so much harder than 1 1/2" rope!)
Pole Pulls: 700ft w/ forward pull, 300ft w/ seated forward pull
Tomorrow, more Z... I-phase is coming soon! I'm excited to see everyone and learn more Z.
6/8/08
A1 - Swings w/ 16kg: 20/20 x 3 --> Flip-n-catch swings w/ 16kg: 15/15 x 2
A2 - Burpees: 10, 10, 10, 10, 10
Velocity training w/ rope: 30 sec x 9 sets
(3 standing, 3 up close, 3 kneeling)
Pole Pulls: 300ft w/ forward pull and 400ft w/ seated forward pull
Ropes are fun, in a sick way...
6/9/08
I-phase in the morning. I-phase in the evening.
6/10/08
TGU
w/ 16kg: 5/5
Bottoms Up w/ 16kg: 3/3, 2/2
Bottoms Up w/ 24kg: 1/1
w/ 24kg: 3/3, 3/3
B1 - Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2 - Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3 - Pullups w/ BW: 7, 7, 7, 7, 7
6/11/08
Snatches w/ 16kg: 5/5 x 5 sets
B1 - Swings w/ 16kg: 10/10 x 5
B2 - Pushups w/ feet up: 10 x 5
Flip-n-catch swings w/ 16kg: 15/15 x 4
Velocity training w/ rope: 30 sec x 8 sets
(2 standing, 2 up close, 2 kneeling, 2 up close)
Pole Pulls: 400ft w/ forward pull, 200ft w/ seated forward pull (double wraps)
6/12/08 @ the beach
R-phase in the morning. I-phase in the evening. Don't know why I do it twice in a day, but I feel good doing it.
6/13/08
A1 - Double Presses w/ 2(24kg): 1/1 x 5
A2 - Overhead lunges w/ 16kg: 5/5 x 5
A3 - Pullups w/ extra 8kg: 5 x 5 sets
6/14/08
A1 - Snatches w/ 16kg: 5/5 x 7
A2 - Pushups w/ feet up: 7 x 7
B1 - Swings w/ 16kg: 20/20 x 4
B2 - Farmers walks w/ 2(24kg): 45 sec x 3 sets
Velocity training w/ new 2" rope: 30 sec x 6 sets
(2" rope is so much harder than 1 1/2" rope!)
Pole Pulls: 700ft w/ forward pull, 300ft w/ seated forward pull
Tomorrow, more Z... I-phase is coming soon! I'm excited to see everyone and learn more Z.
Saturday, June 7, 2008
Bottoms Up
My stats/progress thus far:
Height: 5'10" Weight: 175lbs Bodyfat: 8% Eyes: blue
Still working with Kevin Perrone to unwind myself and get Z'd up. In fact, I meet with Kevin later today!
My training has been going okay. I think I'm feeling pretty good; for me that is...
5/31/08
R-phase lower body/I-phase upper body
6/1/08
TGU - bottoms up w/ 12kg: 2/2
- regular w/ 4/4
- bottoms up w/ 16kg: 2/2, 3/3
- regular w/ 24kg: 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7
6/2/08
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ flip and catch, 16kg: 15/15 x 5 sets
Battling Ropes: 30 sec bouts x 5 sets - this gets heart rate soaring way beyond what swings do!
Forward Pole Pulls w/ rope: 500 feet - torture
6/3/08
R-phase hip, pelvis and lumbar/I-phase everything else
6/4/08
TGU - bottoms up w/ 12kg: 3/3
- regular w/ 16kg: 5/5
- bottoms up w/ 16kg: 3/3
- regular w/ 24kg: 3/3, 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7, 7, 7
6/5/08
A1- Swings w/ 16kg: 20/20 x 4 sets
A2- Pushups w/ feet up: 10 x 4 sets
Battling Rope: 30 sec x 8 sets; 5 standing and 3 kneeling - again, pulse is soaring
Forward Pole Pulls: 300 ft
Seated over shoulder Pole Pulls: 300 ft
Farmers Walks 2(24kgs) x 1 min, 1 min --> 2(32kgz) x 1 min
6/6/08
R-phase lower body/I-phase upper body
Today, 6/7/08
Bottoms Up TGU
w/ 12kg: 3/3
w/ 16kg: 2/2
w/ 24kg: 1/1 - Yes! I did it!
B1- Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2- Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3- Pullups w/ BW: 7, 7, 7, 7, 7
Well, the getups are feeling pretty good. The bottoms up w/ 24kg worked me a bit, but I've got it under my belt now. Could 32kg be in the future? Sure, why not?
Height: 5'10" Weight: 175lbs Bodyfat: 8% Eyes: blue
Still working with Kevin Perrone to unwind myself and get Z'd up. In fact, I meet with Kevin later today!
My training has been going okay. I think I'm feeling pretty good; for me that is...
5/31/08
R-phase lower body/I-phase upper body
6/1/08
TGU - bottoms up w/ 12kg: 2/2
- regular w/ 4/4
- bottoms up w/ 16kg: 2/2, 3/3
- regular w/ 24kg: 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7
6/2/08
Swings w/ 16kg: 10/10 x 5 sets
Swings w/ flip and catch, 16kg: 15/15 x 5 sets
Battling Ropes: 30 sec bouts x 5 sets - this gets heart rate soaring way beyond what swings do!
Forward Pole Pulls w/ rope: 500 feet - torture
6/3/08
R-phase hip, pelvis and lumbar/I-phase everything else
6/4/08
TGU - bottoms up w/ 12kg: 3/3
- regular w/ 16kg: 5/5
- bottoms up w/ 16kg: 3/3
- regular w/ 24kg: 3/3, 3/3
B1- Presses w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B2- Windmill w/ 24kg: 2/2, 2/2, 2/2, 2/2, 2/2
B3- Pullups w/ BW: 7, 7, 7, 7, 7
6/5/08
A1- Swings w/ 16kg: 20/20 x 4 sets
A2- Pushups w/ feet up: 10 x 4 sets
Battling Rope: 30 sec x 8 sets; 5 standing and 3 kneeling - again, pulse is soaring
Forward Pole Pulls: 300 ft
Seated over shoulder Pole Pulls: 300 ft
Farmers Walks 2(24kgs) x 1 min, 1 min --> 2(32kgz) x 1 min
6/6/08
R-phase lower body/I-phase upper body
Today, 6/7/08
Bottoms Up TGU
w/ 12kg: 3/3
w/ 16kg: 2/2
w/ 24kg: 1/1 - Yes! I did it!
B1- Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2- Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3- Pullups w/ BW: 7, 7, 7, 7, 7
Well, the getups are feeling pretty good. The bottoms up w/ 24kg worked me a bit, but I've got it under my belt now. Could 32kg be in the future? Sure, why not?
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