Training is still going well. But I think I'm close to a limit. All kinds of weird aches and pains starting today. Wonder if it has something to do with today's training? Hmmm. Maybe.
Anyway, just been studying an training over the last few days. Trying to get smarter. I'll let you know how that's working...
7/22/08
A1 - C&P w/ 55lb: 5/5, 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2 (i've been taping plates to my kettlebells...)
A2 - Windmill w/ 55lb: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/23/08
Swings w/ 16kg: 15/15 x 8
Swings w/ 24kg: 8/8 x 5
Snatches w/ 24kg: 7/7 x 6
7/24/08
I-phase in am
Velocity training w/ 2" rope: 30 sec x 10 w/ 30 sec rest b/w sets
Pole Pulls: 1500ft
7/25/08
TGU w/ 24kg: 3/3 then w/ 32kg: 1/1, 2/2, 2/2, 2/2
A1 - Clean, Squat, Press w/ 24kg: 5/5 then w/ 77lbs: 1/1, 2/2, 3/3, 2/2, 3/3, 2/2, 3/3
A2 - Pullups w/ BW: 5, 6, 7, 8, 6, 7, 8, 6
7/26/08
Snatches w/ 16kg: 9/9 x 12 (every minute on the minute)
2H Swings w/ 32kg: 10 x 12 30 sec rest b/w sets
7/27/08
I-phase in am
Velocity w/ 1-1/2" rope: 6 min, 6 min, 3 min, 3 min
Pole Pulls: 1100 ft
7/28/08
A1 - C&P w/ 55lb: 3/3, 5/5 then w/ 77lbs: 1/1, 3/3, 4/4, 2/2 (i've been taping plates to my kettlebells...)
A2 - Front Squat w/ 2*24kg: 5, 5, 5, 5, 5, 5
A3 - Pullup w/ BW: 6, 7, 8, 6, 7, 8
A4 - Windmill w/ 32kg: 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
7/29/08
Snatches w/ 24kg: 8/8 x 10 (every minute on the minute)
B1 - Swings w/ 24kg: 5/5 x 10
B2 - Push-ups w/ feet up: 5 x 10
C1 - Sling shots w/ 16kg: 15/15 x 3
C2 - Overhead Holds w/ 16kg: 1 minute/1 minute x 2
the session went fine, but now I'm achin' and painin'. Maybe just a little Z tomorrow.
My little boy, Luke, starts kindergarten on Monday. It will be a sad day...
Tuesday, July 29, 2008
Friday, July 18, 2008
Still in the clouds...
| Okay, still on the high from I-phase. Reading Body Learning; it's all starting to come together... I've been training all along, even through I-phase but I'll just update from this week as I am lazy. 7/15/08 I-phase in a.m. Met w/ John Brookfield, the father of Battling Ropes today. He tried to kill me... But It was a good time. He is brilliant. 7/16/08 TGU w/ 24kg: 3/3 --> w/ 32kg: 1/1, 2/2, 1/1, 2/2 B1 - Clean, Squat and Press w/ 24kg: 5/5 --> w/ 74&1/2 lbs (taped a 2 1/2 lb plate to my 32kg kb): 1/1, 2/2, 3/3, 1/1, 2/2, 3/3, 2/2 B2 - Pullups w/ bw: 5, 6, 7, 4, 5, 6, 7, 6 7/17/08 I-phase SFS through out the day w/ feet, ankle and knees Snatches w/ 16kg: 9/9 x 12 (every minute on the minute for 12 min) 2H Swings w/ 24kg: 15 x 5 Swings w/ 24kg: 7/7 x 5 7/18/08 I-phase in a.m. Velocity w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min (1 min rest b/w sets) Pole Pulls w/ 2" rope - standing: 1000 ft Jason Mancebo flew in from California this week to knock the dust off my 88lb kettlebell. Someone has to press that thing, so he did... Show off! That's about it. Having fun and learning lots... |
Monday, July 14, 2008
I-phase
Well, I-phase has come and gone. But, not forgotten! What a wonderful learning experience. The human body is truly an amazingly wonderful creation. And the people involved with Z-health are wonderfuly amazing as well.
As a person, Z-health has really changed my life and has gotten me out of pain. I've never felt better. I've never looked healthier. As a trainer, Z-health has enabled me to really make a difference in my clients' lives. God is Good...
If you want to move better, if you have an athletic goal or a health goal, if you are in pain, if you want to feel good, or if you simply want to just own your own body check out Z-health. Find a Z-health trainer near you and/or get started with an R-phase manual. You will be glad you did.
As a person, Z-health has really changed my life and has gotten me out of pain. I've never felt better. I've never looked healthier. As a trainer, Z-health has enabled me to really make a difference in my clients' lives. God is Good...
If you want to move better, if you have an athletic goal or a health goal, if you are in pain, if you want to feel good, or if you simply want to just own your own body check out Z-health. Find a Z-health trainer near you and/or get started with an R-phase manual. You will be glad you did.
Saturday, July 5, 2008
Vacation Time
But, I'm taking my kettlebells! Also, I-phase is coming soon! I'm excited. Can't wait to see how wrong I've been doing all of those drills! And, I'm excited to see all my Z friends.
Training has been going well. Cannot complain there. So, here it is:
6/29/08
A1 - Snatch w/ 16kg: 10/10 --> w/ 24kg: 5/5 x 5 sets
A2 - Pushups w/ ft up: 10 x 5 sets
Swing-n-flip w/ 24kg: 10/10 x 3 sets
Swing to squat w/ 24kg: 10, 10 , 10
Swings w/ 24kg: 10/10 x 3 sets
6/30/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min, 1 min, 1 min, 1 min
20 total minutes w/ 1 min rest in b/w each set
Pole Pulls w/ rope: 1200 ft; standing
I-phase in the p.m.
7/1/08
A1 - C&P w/ 24kg: 3/3, 5/5 --> w/ 32kg: 1/1, 2/2, 1/1
A2 - Front Squat w/ 2*24kg: 3, 5, 4, 5, 4
A3 - Pullup w/ BW: 5, 4, 3, 5, 4
A4 - Windmill w/ 24kg: 3/3, 2/2, 3/3, 4/4, 3/3
only 30 sec rest b/w all sets
7/2/08
Snatch w/ 24kg: 5/5 on the minute every minute for 10 minutes
Swings w/ 24kg: 10/10, 8/8, 6/6, 8/8, 10/10
Velocity training w/ 2" rope: 30 sec x 5 sets w/ 1 minute rest b/w sets - torture...
Pole Pulls seated: 600 ft
7/3/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 3 min, 2 min
Pole pull standing: 1000 ft
I - phase in the p.m.
7/4/08
A1 - C&P w/ 24kg: 5/5, 5/5 --> w/ 32kg: 1/1, 2/2, 3/3, 2/2
A2 - Windmill w/ 24kg: 3/3, 4/4, 3/3, 4/4, 3/3, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/5/08
Swings w/ 16kg: 10/10 every min on the minute for 10 minutes
2H swings w/ 24kg: 10 x 5 sets
Snatches w/ 24kg: 5/5 every min on the minute for 6 minutes
practicing the "basics" ;) focusing on pelvic position and hip drive
Pole Pulls seated: 600 ft
Roll outs w/ wheel: 5 x 6 sets
I'm trying to work up to 20 minutes of Velocity training on the ropes. I've got a ways to go...
Off to vacation tomorrow and coming back early for I-phase! That's it for now.
Training has been going well. Cannot complain there. So, here it is:
6/29/08
A1 - Snatch w/ 16kg: 10/10 --> w/ 24kg: 5/5 x 5 sets
A2 - Pushups w/ ft up: 10 x 5 sets
Swing-n-flip w/ 24kg: 10/10 x 3 sets
Swing to squat w/ 24kg: 10, 10 , 10
Swings w/ 24kg: 10/10 x 3 sets
6/30/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 2 min, 1 min, 1 min, 1 min
20 total minutes w/ 1 min rest in b/w each set
Pole Pulls w/ rope: 1200 ft; standing
I-phase in the p.m.
7/1/08
A1 - C&P w/ 24kg: 3/3, 5/5 --> w/ 32kg: 1/1, 2/2, 1/1
A2 - Front Squat w/ 2*24kg: 3, 5, 4, 5, 4
A3 - Pullup w/ BW: 5, 4, 3, 5, 4
A4 - Windmill w/ 24kg: 3/3, 2/2, 3/3, 4/4, 3/3
only 30 sec rest b/w all sets
7/2/08
Snatch w/ 24kg: 5/5 on the minute every minute for 10 minutes
Swings w/ 24kg: 10/10, 8/8, 6/6, 8/8, 10/10
Velocity training w/ 2" rope: 30 sec x 5 sets w/ 1 minute rest b/w sets - torture...
Pole Pulls seated: 600 ft
7/3/08
R-phase in the a.m.
Velocity training w/ 1&1/2" rope: 5 min, 5 min, 5 min, 3 min, 2 min
Pole pull standing: 1000 ft
I - phase in the p.m.
7/4/08
A1 - C&P w/ 24kg: 5/5, 5/5 --> w/ 32kg: 1/1, 2/2, 3/3, 2/2
A2 - Windmill w/ 24kg: 3/3, 4/4, 3/3, 4/4, 3/3, 3/3
B1 - Front Squat w/ 2*24kg: 5, 3, 5, 3, 5, 3
B2 - Pullup w/ xtra 8kg: 3, 4, 5, 3, 3, 3
7/5/08
Swings w/ 16kg: 10/10 every min on the minute for 10 minutes
2H swings w/ 24kg: 10 x 5 sets
Snatches w/ 24kg: 5/5 every min on the minute for 6 minutes
practicing the "basics" ;) focusing on pelvic position and hip drive
Pole Pulls seated: 600 ft
Roll outs w/ wheel: 5 x 6 sets
I'm trying to work up to 20 minutes of Velocity training on the ropes. I've got a ways to go...
Off to vacation tomorrow and coming back early for I-phase! That's it for now.
Saturday, June 28, 2008
It's Summertime...
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...
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...
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.
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