03/01/09

Starting 03/02/09

Look for new and improved Posts, more pics, videos, and how to’s

02/13/09

Turkish Get-Ups (one each arm at each weight)

35, 45*, 55*, 65*, 75, 80, 95, 80, 75, 65*, 55*, 45*, 35

* done holding three smaller KBs to make up weight

02/12/09

BP w/Chains – LOVES THESE!!! Check out how to make your own CHAINS

185×3 5sets (chains are about 35 extra pounds at full extension)

10 Rounds (one minute rest between rounds) 1 Round –

1 Round =

3 Ring Dips (after third round had to switch to 2 dips)

3 Pull-ups

Frank push down alley – low hand position, back high hand positon

Chech out how to make own “Frank” or a “Prowler” as most people call it.

02/11/09

DL (Ethans)

265×5, 245×5

Walked home with a 55 KB in my hand, about 1 1/2 miles.  Carried it how ever I could, in hand or on my shoulder, but never put it down.

2/10/09

Incline DB Press

75×5, 75×5, 75×5

Front Squat (heels to butt LOW)

85×10, 65×10

Basketball Court Suicides (ran width of court)

down and back = 1

did 3 sets of 8, had to be done in under 60 seconds or add an addition complete set of 8.

*1 penalty, didn’t make 3rd - total of 4 completed 

Comments – next day something in the anterior part of lower legs was sore.  One of the muscles that dorsi flexes the foot.  Not sure which one, but body wasn’t used to the quick stopping and changing of direction.

02/09/09

Lane Tech KB Worshop

Held a KB workshop today at Lane Tech High School.  Had a great turn out of highly motivated victims.  Took them through a basic KB Swing intro, probably talked a little too much, but I wanted them to have the technique down.  With KB training, everything revolves around the swing.  If you want to improve your snatch, practice the swing.  If you want a better Turkish Get-Up, practice the swing.  If any off the attendees decide to start training with me, I’ll shut up and put’em to work.  They’ll be wishing I would talk more. Check out some PICS

02/07/09

Visited Xtreme Speed out in Plainfield – Holy shit, what a facility!  If the facility isn’t enough to impress you, wait til Kasper runs you through a workout.  My only regrets about my high school and college playing days is that I didn’t know training like this existed.  Maybe it didn’t, but thank God it does today.  There is nothing more exciting than being in an atmosphere that lives and breathes training.  It’s a self inflicted torcher chamber that determines quality by how close to death you  feel.  I’m getting goose bumps just thinking about it.  Can’t wait for my next visit.   www.xtreme-speed.com

02/05/09

Vo2 Max 55 KB snatch x 7 reps each round

20 minutes of 1:1, work : rest, 15 seconds work : 15 seconds rest

7 snatches every 15 second work period

02/04/09

DL

255×5

235×5

Incline DB Press

65×5, 75×5, 75×5

Front Squat (will do tomorrow)

Bike 5 min warm-up

15 minutes of 3o second 1:1 work : rest (increasing bike tension every three minutes)

5 min cool-down

02/03/09

10 Rounds

1 Round = 2 minutes Arodyne bike and 10- 35 KB man-makers

1 KB man-maker = Take two KBs, drop down push-up on KB handles, row right hand, row left hand, feet forward, stand and clean and press, repeat