Training

Training 08.14.16

Warm:

10 x hollow rock + deck SQ + scorpion stretch

Then:

20 x GHD sit ups + 20 x DB Snatch (10 each)

*3 rounds

Then:

6 x 3 Jerk

Training 08.13.16

Warm:

30 minute walk with weight vest

Then:

Clean / Front SQ

1/4 x 2

2/3

3/2

4/1

5/0

Then:

For time:

20-20-10-10

DL  + OHS

Training: 04.14.16

Warm up

Then:
Front  Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

Then:
Every minute, on the minute (EMOM) for 20 minutes:
8 x burpee + 20m bear crawl

Then:
25 x mountain climber
30 sec FLR
10 Deck SQ

 

 

Training: 04.11.16

Warm up:

5min easy row or air bike
Dynamic track warm up
15m of each of the following:
-High knees
-Butt kicks
-skipping
-skip for height
-lateral jog right and left
-lunge plus twist
-reverse lunge plus heel touch
-frog hop
-bear crawl forward and backwards
-inch worm + push up
-alt toe touch kicking

Work up to medium/heavy Farmer Carry walk 30m

30min AMRAP
10x burpee pull ups
+ 60m Farmer Carry @ 2 x 100#

rest 60 sec between each round

Then:
100x push ups (10x sit ups every time you have to break)

rest 2min
300sec OH hold with 45lb plate (5x burpee every time you break hold)
This workout was designed by Michael Blevins specifically for me intended for a specific outcome. Michael is one of the most exceptional programmers I know. More can be found of Michael’s at Gritandteeth.com

Training: 01.04.16

Warm up:
Walk 3 min
Jog 2 min @ +10% increased cadence
Walk 3 min
*repeat

Then:
KB Work:
1-5 KB C&J each arm
*5 rounds

Then:
15 x KB swings/min
*10 minutes

then:
SSL Poolwork

 

Training: 11.05.15

Front SQ:
12 x 3 @ 125 + 60# Band
:45 sec rest

Deadlift:
10 x 2 @ 170# + 85# Band

Then:
10 x KB Swing + 5 x Tuck Jump
*4 rounds

Then:
Farmer Carry + FLR
*4 rounds

Training: 10.23.15

Dynamic Effort:

12 x 2 Bk SQ @ 50%1rm + 25% Chains
:45 sec rest

Then:
10 x 2 @ 50%1rm + 25% Chains
:45 sec rest

Then:
Incline BP
5 @ 5-6RM
7 @ 7-8RM
8 @ 8-10RM

Then:
10 x Weighted pull ups
+ 5 x BW pull ups
*rest 2 min
*3 rounds

Update:

Due to other obligations I have not posted as often recently. That being said I have still been training various types of individuals and still learning. One of the big lessons worth sharing is the premise written about in the Olympic lifting article; specifically, the use of the single arm push press.

For almost any individual who can obtain a full ROM overhead archetype, it is an amazing tool. I have reconfirmed why to really get the big benefits the individual should perform it single armed vs double. One reason is you can use more weight, which increases the need for the snap of the hips and the benefits of the eccentric load, it is also safer as the other hand can come into play at any point and arguably one of the best reasons is the individual can truly focus on the single task in front of them and be very present in the movement. Would these be true for the athlete who has spent years truly Oly lifting? Not really, but grab anyone newer to the gym, put a heavy weight in one arm, have them load the hips and cue the pop of the elbow by helping “pop” it, and watch them benefits over the weeks. A sample progression for the untrained individual may look like the following:

Week 1:

Workout 1: 3 x 3 @ 25#

Workout 2: 5 x 2 @ 25#

Week 2:

Workout 1: 5 x 3 @ 25#

Workout 2: 5 x 2 @ 30#

Week 3:

Workout 1: 5 x 5 @ 25#

Workout 2: 5 x 2 @ 30-35#

Week 4:

Workout 1: 3 x 3 @ 35#

Workout 2: 5 x 2-3 @ 40#

Week 5:

Workout 1: 5 x 2 @ 35#

Workout 2: 5 x 3 @ 40-45#

Etc…

Training: 09.09.15

Warm up
Scap Punch Outs
Clam Shells
Batwings
Ball slams (focus on drop of hips and power of slam)

Then:
Clean pull:
4 x 5

Power Clean:
5 x 3

Then:
Forward Lunge:
4 x 5 each leg in Rack position

Then:
Bench Press:
3 x 5
1 x 6
1 x 7
1 x 8

Then:
Bent Over Row:
4 x 5 @ Heavy

Then:
KB Swings:
5-10-15-20-15-10-5

 

 

Training: 08.15.15

Warm up

Then:
Kettlebell snatch + Windmill + Turkish Getup
2 x 5 each side

Then:
Work up to 1RM FS
Then:
4 x 4 @ 80%
*2-3 min in between

Then:
“Death by Farmer Carry – Lite”
15m Farmer Carry every minute
Add 15m every minute until required work can’t be done in time
Use 12, 16 or 20kg to make it an O2 challenge instead of a grip test.

 

 

Training: 08.13.15

Strength work

Barbell Lunge
4×5 (each leg) @ 135#
*Hold in rack position
*2 min rest

Barbell Bentover Row
4×5 @ 165#
*2 min rest

Incline Bench
3 x 5 @ 80%
3 x 3 @ 85%
3 x 1 @ 90%

Then:
Glute Ham Raise + SL Off Box SQ
3×8
*1 min rest in between

Then:
Run
5:00 Warm-up @ easy pace
3x60sec Max Distance w/ 3:00 rest between sets
5:00 Cool-down @ easy pace

 

 

Training: 08.11.15

Warm up

Power:
5 x 3 Single Arm DB Snatch
*3 min rest in between

Strength/Hypertrophy:
5 x 3 Weighted Pull ups
Superset DB Overhead Press
5 x 10-12

Then:
KB Swing + Push ups
10/15/20/25/20/15/10
*30 sec rest in between

Then:
Treadmill
3 min warm up
30 sec @ 90-95%
1:30 sec @ 75%
*3 rounds
3 min cool down

 

 

Training: 08.09.15

10 min Row @ easy pace

Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat

Then:
6 way barbell complex
Deadlift+
Bent over row+
Hang Clean+
Front Squat+
Push Press+
Back Squat+
Push up
3 sets @ 75#, 85#, 95#

Then:
Work up to a heavy Deadlift
Then:
5×2 Deadlift @ 85% 1RM (425#)
Rest 3 minutes between sets

Then Later:
Cycling
10 min @ easy pace
Then:
10 x 30/30 intervals
3-5 min @ easy pace
*Repeat

Then:
Cool Down

 

 

Training: 08.08.15

Warm up

Then:
4×5 Clean Pull
*2-3 min rest

Then:
3×5 Hang Clean
*2-3 min rest

Then:
KB Swing 10/15/25/15/10
*30 rest between sets

Then:
6 x TGU (each side) + 30 sec FLR
*3 rounds

Then:
300 sec FLR on rings
*partition as needed

Later:
Run
5:00 @ easy pace
:30 @ 85-90%
1:30 @ 70%
:30 @ 85-90%
1:30 @ 70%
:30 @ 90-95%
-Repeat
5:00 Cool-down @ easy pace

 

 

Training: 07.24.15

Warm up
2×10 air squats
2x20m lunge
2×5 OH BGSS
2 x 15 sec Plank hold (focus on contracting whole body)
2x (30/30) mountain climbers “rest” in plank

Then:
Hang Clean + Front Squat + Push Jerk
*5 sets of 3 reps of each movement
Looks like: 3 Hang Clean + 3 FS + 3 Push Jerk)
Rest 2-3 minutes between sets

Then:
20m Farmer Carry @ 2 x 52#
3 x double KB FS
*3-5 rounds
Cannot set KBs down

Punishment Price:
10 x Double KB FS every time KBs are set down
*Break up as needed

In other words… Don’t put the bells down even when it hurts

 

 

Training: 07.22.15

AM:
SSL Poolwork

Later:
Warm up

Then:
Weighted Pull ups
5 x @ 5-6RM (55#)
7 x @ 7-8RM (45#)
8 x @ 8-10RM (30#)

Then:
3 x 5 Straight Leg DL @ 52#KB

Cooldown
Heavy amount of psoas stretch and foam roller work

Notes: More of a flush than hard a hard training session, it accomplished the goal.

*From an article written by Mark Twight, orginally posted on the GJ website:

“Fitness is only one aspect of athletic performance and when we focus on developing toughness with the high-pressure sessions we prescribe in the gym it is easy to lose contact with the characteristics that toughness might allow us to express.

It is just as important to get out of the gym as it is to work hard in the gym. Even if you don’t play a sport it is important to test yourself in the context of sport so you can understand the relevance of fitness. It is too easy to think that what we are doing is important and meaningful and has positive influence upon other, unrelated aspects of performance or life. And it may but lining up for a race or test against other people who believe the same of their own style of preparation is a powerful lens with which to focus on our own behavior.”

 

 

Training: 07.21.15

Warm up

Then:
5 x 4 Bulgarian SS @ 15# OH
*Weight OH is on side of leg that’s back

Then:
Bench Press
Warm up with 5/3/1 (note earlier sessions for full breakdown)

Then:
5 @ 5-6RM
6 @ 6-7RM
7 @ 7-8RM
2 x 8-10 @ 10-12RM

Then:
Split Jumps
30 Seconds of work
1 min rest
*4 rounds

Burpee Pull up:
45 seconds of work
1:30 rest
*4 rounds

Cooldown

Notes: The intervals were done at a 1:2 ratio to try to cut down on the fatigue the work may cause for the days to come. This was unsuccessful and 2 days later my legs are still paying for it. Typically chasing a lower rep STR component with a Power End component of the same musculature, if balanced properly, leads to a good training session. I believe my mistake here was while the load was light for the BGSS, the stability required for them caused more fatigue then I realized at the time. Additionally, I typically keep my lower limb STR work under 4 reps which may have also tipped the volume too far. It could also be the simple fact that I haven’t performed Split Jumps in a long time.

 

 

Training: 07.19.15

Warm up with a 10 minutes Row @ easy pace

Then:
1 x 10 HIIT Scap program
2 x 10 Scap Punch outs

Then:
Work up to a Heavy-ish One-arm KB Press

Then:
5x 5 One-arm KB Bench Press @ Heavy-ish KB
Rest as needed between sets

Then:
Ball Slam/ Bent Over Row/ Pull-up Clusters
8/8/8 @ 40# D-Ball/ 75# BB/ Rings
6/6/6 @ 50# D-Ball/ 95# BB/ Rings
4/4/4 @ 60# D-Ball/ 115# BB/ Rings
18 reps of each movement = One Block. Do three Blocks = 54 reps of each movement. Rest while partner pulls on each numerical Cluster
i.e. P1: 8/8/8, P2: Rest, switch and repeat. P1: 6/6/6, P2: Rest, switch and repeat. etc.

Then:
Cool Down with a 10 minute Row @ an easy pace

Notes:
I have been out of town for past 2 weeks so the posts have lagged. They will be back up and running starting today.

 

 

Training: 07.02.15

Warm up:

2 x 20 Clamshells
2 x 10 Single Leg bridge
2 x 10 Off box half pistol
2 x 10 Scap punch outs

Then:

5 x Wall SQ
5 x push up
10 x air squats
10 x windmills (5 each side)

*2 rounds

then:

15 x KB DL
15 x KB Goblet SQ
15 x KB swings

*3 rounds

then:

10 x Single arm KB swing
40 second rest
*10 rounds each arm

Then:

3 x (1-5) single arm KB C&P

*only set bell down in between rungs

Cooldown

Training: 06.26.15

Warm up

Then:
10 x 2 DL @ 80% +
10 x 2 Weighted Pull ups @ 5RM
*rest 3-4 min in between

Then:
6 x 30/30 Burpee pull up

 

 

Training: 06.24.15

Warm up

Then:
10 x KB Swing @ 35% BW
40 sec rest
*10 rounds

Then:
3(1-5)
Single arm KB C&P

Then:
2 mile easy run

Notes:
I did not get to a gym today but luckily keep a few KBs at home. The Swing work should be kept fast and crisp. If you’re interested in reading more on this type of work see the post on 05.12.15.

 

 

Training: 06.22.2015

Warm up:
2 x 20 Clamshells
2 x 10 Single Leg bridge
2 x 10 Off box half pistol
2 x 10 Scap punch outs

Then:
BP:
3 x 5 @ 75%
3 x 3 @ 80%
3 x 1 @ 85%

Superset FS
5 x 2 @ 80%

Then:
30 x Goblet SQ @ 55#
30 x Push up
3 min FLR
20 x Goblet SQ @ 55#
20 x push up
2 min FLR
10 x Goblet SQ @ 55#
10 x Push up
1 min FLR

Cooldown walk on treadmill

 

 

Training: 06/20/15

Warm up
Then:
5 x Ball Slam @
10, 15, 20, 25, 30
*2 rounds
*focus on speed and power of each individual rep

Then:
5 x KB Swing @
25, 35, 45, 55
*2 rounds

Then:
2+2+2
Strict press
Push press
Jerk

*Start with 75# and increased 10# each round. As form fades, pull the strict press and just push press and jerk. As Strength fades for the Push Press, drop it and simply Jerk.

Then:
10 x 2 Heavy Weighted Pull ups

Cool down:
3 x 5 BGSS (emphasizing the hip flexor stretch)
3 x 1 min shoulder packing

 

 

Training: 06.18.15

Warm up:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×20 Clamshells
5×5 SL Squat @ 24”

Then:
Single arm KB Complex:
6x Deadlift + 6x clean + 6x Rack Squat + 6x Push Press + 6x OHS + 6x Push-up
All performed in a row without putting the KB down. Rest 1-2 minutes.
1 round @ 25#, 35#, 45, 52#

Then:
Work Up to 80% 1RM Deadlift
Then:
5×3 Deadlift @ 80% 1RM
Rest 3-4 minutes between sets

Then:
5 minute KB Snatch Test- Max reps in 5 min Player must hold KB throughout

*For snatch test I kept it lighter, using a 35#KB as I have not snatched much more than that lately and to all of a sudden do more because of ego (original workout calls for 52# for men), would have been counter productive. Keep in mind I have no immediate goal outside of maintaining general fitness and keeping my body and joints happy and healthy. When it comes time to prepare for an event certain pedals need to be pressed harder. The younger me acted as though I was always preparing for something, this was a mistake I paid for, your body can only hit the ceiling so often before things start coming a part. For example, do you do anything that a greater than double BW DL and BK SQ would really have an impact on? Neutral question; however if its not obvious, don’t try to justify it in any way other than “I just enjoy getting stronger,” which is completely fine, just monitor the cost benefit analysis that goes into it. But don’t argue to me that the difference between being able to pull 400 vs 370 really matters bc “insert BS reasoning.”

 

 

Training: 6.10.15

2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat @ 25#

Then:
Hang Clean + Front Squat + Push press:
One Triplet every 30 seconds for 10 minutes
i.e. 20 total triplets, use 75# to 135# (add weight as time goes on)

Then:
Work Up to 80% 1RM Front SQ

Then:
10×3 FS @ 80% 1RM
Rest 4 minutes between sets

Then:
3×10 Overhead bulgarian split squat
5×5 SLDL @ light KB

 

 

Training: 06.08.15

Warm up:
HIIT Band work
3 x 5 wall SQ
2 x 10 Air SQ
1-6 pull up ladder

Then:
Weighted Pull up:
5 @ 5RM
7 @ -10% from 5RM
8 @ -10% from 7RM

Then:
Deadlift:
5 X 3 @ 80%

Then:
20 x KB swing + 40m Farmer Carry
20 x Goblet SQ + 40m Farmer Carry
20 x FSPP + 40m Farmer Carry

 

*Program Available:

I recently developed a functional Mass gain/Hypertrophy program. For anyone interested in it use the contact form. The program runs 18 weeks, and includes 3, 6 week phases with one de load week in between. Despite what every fitness magazine and trainer will tell you, the science behind hypertrophy is still very grey; however, there are several truths involving H+ ions role which can be capitalized on. This program does just that.

 

 

Training: 06.08.15

Beginning:
2 x 5 wall SQ
2 x 10 air SQ
1-6 push up
2 x 5 goblet SQ

Middle:
Bench Press + Pistol (superset)
Warm up with:
5 @ # used for 8 rep
3 @ # used for 7 rep
1 @ # used for 5 rep

Working Sets:
5 @ 5RM + 5 pistols @ 35#
7 @ 7-8RM + 7 pistols @ 25#
3 x 8 @ 8-9RM + 8 pistols @ 15#

Then:
5 x 3 Zercher SQ @ 75-80%

Then:
30-20-10
KB swing + Burpee Pull up

End:
10 Treadmill walk to cool down
T Spine double lax ball work
30 x Hamstring lockouts

 

 

Visit: Gymjones 

 

“Fuck You Friday” 

Warm up:
2 x 5 Wall SQ
2 x 10 Air SQ
2 x 5 Goblet SQ

Then:
3 x 20 Med Ball Toss Overs of SQ rack
*partner feeds balls at different weights to trainee who tosses them over the bar and is fed them right back until 20 reps is done.
*3 rounds

Then:
5m sled push + 5m, 10m, 15m backpedal
*4 rounds

Then:
4 x 30/30
P1: Box Jumps
P2: Air SQ

Then:
“10 min push ups”
*perform 3-7/15 seconds

Notes:

I was fortunate enough to visit Gymjones recently, the place where the journey began. Friday’s training session was lead by Enele Tauteoli, an amazing athlete, instructor and martial artist. The workout he designed did a wonderful job of disguising all of the leg work through different movement patters; however, by the end it was very obvious where all the blood was.

https://gymjones.com/instructor/9059

 

 

Training: 06.01.15

Beginning
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×20 Clamshells
5×5 SL Squat @ 24”

Middle
Single arm KB Complex:
6x Deadlift + 6x clean + 6x Rack Squat + 6x Push Press + 6x OHS + 6x Push-up
All performed in a row without putting the KB down. Rest 1-2 minutes.
1 round @ 25#, 35#, 45, 52#

Then:
Work Up to 80% 1RM Deadlift
Then:
5×3 Deadlift @ 80% 1RM
Rest 3-4 minutes between sets

End
10 min run for distance

Notes:
Doing the KB complex unilaterally has some extra symmetry benefits, as many movements in the real world are rarely bilateral. It also served to get the blood really going and make the ramp up to an 80% DL go quick.

Recently I have been doing a lot of 5×2 work as I was more in a maintenance phase for several reasons; however, as I ramp back up I will slowly start adding some volume back as strength and strength endurance improves.

As for the 10 min run, I personally am not a huge runner anymore. I believe unless the goal involves running one can get plenty of cardiovascular and metabolic benefits out of plenty of other modalities. I also don’t believe in using short bouts of “metabolic conditioning” exclusively as a way to improve the metabolic systems- there is no such thing as a free lunch. That being said, it has its place. Today I had planned to do a 1k row for time as a finisher but did not have access to a row machine and while a 1k row is much shorter than a 10 minute run, I was curious to see what I could do a mile in after all the prior work and had about 10 minutes left before I had to finish up. During the run I felt good, all systems were firing appropriately so I pushed it until I was out of time. Not everyday should be all out, but when your having a good day, capitalize. The opposite is also true, (and arguably requires more discipline.).

 

 

Training: 05.26.15

AM:
Crossover Symmetry: “Iron Scap” protocol

Then:
“Dirty Dozen” Spine Mobility drill
10 breathes during each:
KB armbar
Crooked armbar
KB brettzel
Up/down dog
Frog stretch
Lat lunge stretch
Hip flexor pulse
Hamstring/instep
Side kneeling windmill
Ankle mob
Tri extensions
TGU

Later:
warm up with:
2×5 Wall Squat
2×5 Bulgarian Split SQ

Then:
2×10 DL  @ 25% 1RM
2×5 DL @ 50% 1RM
2×5 Snatch Grip DL @ 50-60%

Then:
Deadlift:
3×3 @ 70% 1RM
5×2 @ 80% 1RM
4×1 @ 90% 1RM

Then:
Front Squat  @ 40-50% 1RM +
Ring Dip
10-9-8-7-6-5-4-3-2-1 reps of each

Cool Down

Notes:
Dirty Dozen: http://breakingmuscle.com/mobility-recovery/a-simple-daily-routine-to-make-old-spines-more-supple

I have a recent injury in C5/C6, which has caused some thoracic pain and tightness. For me this means a heavy dose of thoracic mobility and C spine stability. There is an important complimentary relationship between mobility and stability; in my opinion, Grey Cook is the worlds leading voice on this. That being said, it is possible to over mobilize, especially in those who are hyper mobile to begin with. This is just another example of how one size doesn’t fit all…Adjust accordingly.

As for the main workout, it provides some basic strength work along with a strength endurance finisher. This would fit well into an off-season endurance athlete’s program. 2 days a week of this type of work followed by base endurance mileage could provide an excellent foundation to build off of.

Memorial Day 2015

“The Patriot’s Blood is The Seed of Freedom’s Tree.”

Memorial Day

Honor the Fallen

Training: 05.18.15

Beginning:

2 x 5 wall SQ
2 x 5 scapula wall slides
HIIT bands
3 x 5 goblet SQ

Middle:
Zercher SQ + Bench Press (superset)

Warm up with:
5 @ 60%
3 @ 70%
1 @ 80%
*If you need a few additional reps depending on your working weights then do them, just try not to overwarm up and pre fatigue yourself. It is a fine balance.

Working Sets:
3 @ 80% + 5 @ 5RM
3 @ 80% + 7 @ 7-8RM
3 @ 80% + 8 @ 8-9RM
3 @ 80% + 8 @ 8-9RM
3 @ 80% + 8 @ 8-9RM

Then:
Double KB clean + Burpee pull up
25-15-10

End:
10 min row cool down
Foam roll
T spine double lax ball work
30 x Hamstring lockouts

Notes:
Hamstring lockouts: 6 min mark- https://www.youtube.com/watch?v=G-zG-4vFU7w

For the strength portion of the workout I am still focusing on my BP and weighted pull ups with the Deadlift and Zercher Squat as a complimentary heavy lift for hormone optimization and overall tensile strength.

I am focusing on those two at the moment because they have always been weaknesses of mine, that being said once at a satisfactory level I will shift gears a bit, don’t let what you are playing with to become your next “back and bi” day, constant improvement is the goal.

I did increase my DL to 3 reps this week as my 80% has started to come up faster and as referenced on 5.5.15, this is in line with the progression I am following with the DL and SQ.

 

 

Training: 05.12.15

Using a KB, warm up to a HR of 70%

Then:
10 x single arm swing R arm
20 sec rest
10 x single arm swing L arm

*Repeat for 45 minutes,

Notes:
Choose a weight you can stay explosive and crisp at. Resting for 20 seconds in between sets is general, if you want to get a bit more specific for yourself take your Maffetone HR (180 – age) and base your rest off of 20 beats below that number. For example, if you perform your 10 swings and your HR goes to say 135 and your MAF number minus 20 is 120, wait until your HR hits 120 and then start your next set, repeat.

This workout “s based on the idea of improving one’s conditioning via short, powerful sessions of work, followed by ample recovery periods, for an extended overall duration. Its also a ways for me to feel like I got some breathing in without going on a run, row, etc. Am I finding an excuse/method to do what I like while working another energy system because I don’t like it as much? Absolutely. However I recognize it and its fun to experiment with – this is the beauty of not putting a timeline on things.

Lately I have had the privilege of working with Al Ciampa who stated in his article on Strongfirst:  “Using Pavel’s easy to understand diagram (below), the idea is to target the small, supercharged fuel system to supply the gas for the actual swing sets; and to use the large, migratory fuel system to constantly “top off” the little tank between sets.

energy systems

It has been suggested both by science and clinical observation (the latter from the perspective of “health” in later life), that it is a good idea to avoid overusing the medium fuel system during training, saving it for the actual competition. The glycolytic fuel system is the original cellular source of fuel for all life (single-celled creatures use it), and its output seems to be maintained with little-no training.[1]

[1] http://www.strongfirst.com/where-do-you-go-after-simple/

 

 

Training: 05.09.15

Warm up with Med Ball tosses

Then:
10 minutes of various weighted carries

Then:
15x (20sec Work/10sec Rest) Hang Clean or FSPP @ 75#
Player must hold BB throughout

Then:
6x Weighted Lunge (3 each side) +
10x Split Jump
Six Rounds, Rest one – two minutes between each
Then:
3x (1-6) Pull-up Ladder

Then:
5 minute KB Snatch Test- Max reps in 5 min Player must hold KB throughout
Notes:
For weighted carries here is a good resource by Dan John:

https://www.t-nation.com/training/secret-of-loaded-carries

*For snatch test I kept it lighter, using a 35#KB as I have not snatched much more than that lately and to all of a sudden do more because of ego (original workout calls for 52# for men), would have been counter productive. Keep in mind I have no immediate goal outside of maintaining general fitness and keeping my body and joints happy and healthy. When it comes time to prepare for an event certain pedals need to be pressed harder. The younger me acted as though I was always preparing for something, this was a mistake I paid for, your body can only hit the ceiling so often before things start coming a part. For example, do you do anything that a greater than double BW DL and BK SQ would really have an impact on? Neutral question; however if its not obvious, don’t try to justify it in any way other than “I just enjoy getting stronger,” which is completely fine, just monitor the cost benefit analysis that goes into it. But don’t argue to me that the difference between being able to pull 400 vs 370 really matters bc “insert BS reasoning.”

 

 

Training: 05.07.15

AM:
1.5 mile barefoot Run @ <140HR
* This is approximately 70% MHR.

*Yes this could open the flood gates on minimalist shoes, benefits of running with a minimalist shoe etc. For me, I am not a huge runner (anymore), so tossing your shoes and going on a light barefoot jog can have a lot of foot strengthening and proprioceptive benefits. Monitoring the HR so it doesn’t go a beat above 140 essentially forces me to not go at a speed that can cause diminishing returns while not having a shoe on.

Later:
Warm up:
Indian Clubs
3 x 5 wall SQ
3 x 5 goblet SQ
3 x 5 Single leg DL
3 x 5 Bulgarian Split SQ
3 (1-3) pull ups
3 (1-6) push ups

Then:
KB Complex:
8 x DL
8 x double KB Swing
8 x double KB Clean
8 x FS
8 x PP
8 x FSPP (thruster)

3 rounds @ 2 x 25/35/52# KB
*Obviously weights can be tailored to individual

Then:
250m row + 10 x DL @ 125% BW + 12 x Front SQ Push Press (FSPP) @ 2 x 25# DB
*3 rounds

Then:
10-1 KB Swing + 30 Sec Forward Leaning Rest (FLR)

Cooldown

Notes:
Another GPP style workout. Complexes are fantastic tool when not exactly sure what to do for the day; both Dan John and Mark Twight use them for a multitude of things. Performed at sets of 8 brings the time under tension more in the hypertrophy range, whereas if the goal is pure strength keep your weights higher and do the complex with sets of 3-5 for each movement (note even though the rep ranges are primarily strength, a complex, no matter how your twist it, is going to tap into the hypertrophy realm). If true muscular endurance is the goal, really back off the weights, do reps of say 6 and do the complex back to back for about 2 minutes with speed being the focus (dumbbells are probably a better choice here).

Additionally, there are different benefits to different weight types: Dumbbells offer certain benefits as notes above, Barbells are king when strength and mass are the goal, and I have found KBs are just a bit more joint friendly.

The workout then finishes with a little “core” work, nothing crazy, just to help you feel you earned your lunch. The 10-1 ladder is a good finisher to keep in your back pocket, its 55 swings and 5 minutes of plank work.

 

 

Training: 05.05.15

Warm up/ pre-hab:

2 minute drill 1:
https://www.youtube.com/watch?v=JVsA7imlm4Y2 min drill 2:

2 min drill 2:
https://www.youtube.com/watch?v=F2eJX2Sx_vc

*I am not a huge crossfit guy for multiple reasons (I can hear the shouting now), but they have done some things right: they have gotten women to weight lift without irrational fear of getting “big,” and the treatment modalities that fix them…typically can fix anyone.

Then:
HIIT Bandwork (Scapula focused routine)

Then:
3 x 5 Single leg DL
3 x 5 Bulgarian Split SQ
3 x 15 sec plank

Then:
Deadlift + Weighted Pull up (superset)
Warm up with:
5 @ 60% + 5 @ BW
3 @ 70% + 3 @ weight planned for set of 8
1 @ 80% + 1 @ weight planned for set of 7

Working Sets:
2 @ 80% + 5 @ 5RM
2 @ 80% + 7 @ -5# from 5RM
2 @ 80% + 8 @ -5# from 7RM
2 @ 80% + 10 @ -5# from 8RM
2 @ 80% + 10 @ -5# from last set

*As noted last week, you should be either upping either the initial set of 5 only or for 7 and 8 by about 5# a week. Once you start sticking a bit, try to increase 2.5# for the pull up. When you stick there, stay there for a week or 2 to make the gains stick then attempt to go up again progressively. By focusing on one or two movements at a time it is easy to improve through simple linear progression, the aforementioned is just one example- simple, but effective.

*See notes from 22nd for superset details

Then:
10 x Plank pulls
30 second all out row
10 x KB swings
30 second row
10 x single arm snatch (5 each side)
30 seconds row
*10 rounds

Cooldown:
2 min lat stretch each side
2 min hamstring stretch

*there are many diff forms of stretching and each has a diff benefit. More on this in the future.

Notes:
Obviously this follows a linear progression (LP) in terms of the strength work that I have been playing with. I used to not be a fan of small incremental weight increases and always felt to own the weight and then make bold adjustments forward; however, experimenting with traditional LP with the weighted pull ups has proved affective and a fun way to quantify things a bit. For the heavy doubles I will stay at the weight I have been using until they start going up significantly faster; at which point I will increase to 5 x 3 then 5 x 4 and then up the weight and go back to heavy doubles. This is all “GPP” work as there is no immediate goal for me outside of get stronger in a few lifts, maintain other levels of conditioning and most importantly stay healthy.

On the note of “healthy,” I avoid many things that I would otherwise encourage others to play with if they’re capable such as the Oly lifts. Today I played with some single arm snatch work but don’t mistake that for actual power developed through true Olympic lifting. That being said, due to my medical history my joints simply cant handle them, so if you are like me and fairly banged up odds are I wont be posting anything you cant adjust for yourself and do fairly pain free (issue dependent).

If you do enjoy Olympic lifting I strongly suggest you follow a good friend and mentor of mine, Michael Blevins at GritandTeeth.com and check out some of his training.

 

 

Training: 05.01.15

Warm up then start with:

10 reps to max or “heavy” FS
Could Look like:
10 @ 95
9 @ 105
8 @ 115
7 @ 125
6 @ 135
5 @ 145
4 @ 155
3 @ 175
2 @ 195
1 @ 215

Pick a lighter weight to start with and a steady increment in weight to progress with, then, as you get closer to your 3,2,1 reps begin manipulating the numbers to get close to your 1RM.

This is a good way to start a training session. First, you start off with a challenge that can go either way. Maybe you hit a 1RM OR not. How far off you are could be a good tell tale for the day and lets you know how to set the tone for training.

Then:
1-10 Burpee Pull up bear crawl/reverse bear crawl
* start about 10m back from bar, bear crawl fwd, perform a strict burpee pull up then reverse bear crawl back to the starting point. Every time you get to the bar increase one burpee pull up until you hit 10.

Then:
5 x FSPP @ 2 x heavy KB + 1 minute max meters row
*Rest as much as needed to keep intensity the same per round
*5 rounds

Notes:
No specific point outside of good general conditioning. Few people require more than that.

 

 

Practice: 04.28.15

 *Pavel Tsatsouline has commented in the past how there is no actual word for “workout” in the Russian language; this is true as well in many other languages. Fitness in the sense of the ability to do something is just that, a skill, a practice, an ability. Pavel also stated, and i agree, that the mindset of a “workout” is destructive and implies just working really hard. This may have a place, but as Mark Twight would say “you worked hard…so what?” Training and Practice indicate a desired end goal, and hopefully a plan to do so. Not every day in the gym needs to be all out, for years martial artists have understood the value of practicing moves to refine motor patterns, a day in the gym with similar goals are extremely beneficial and a force multiplier when used on a recovery day.

Warm up:

Indian club movements
-2 x 10 for each pattern
2 x 5 single leg DL
SSL footwork

Then:
3 x TGU @ 25# + bear crawl
*5 rounds

*Perform the get ups very slow with perfect form (use a damn teacup if necessary, weight doesn’t matter here, its practice) 3 on each arm, then bear crawl (keeping your hips down) forward for a comfortable distance and then backwards bear crawl back to the starting point. Rest as needed in between rounds.

Then:
3 x 5 windmills
3 x 5 bulgarian split squat (focus on the extension based mobility)

Cool down with foam rolling and band assisted passive stretching

SSL Footwork: https://www.youtube.com/watch?v=khuz-KRg2HY

 

 

Training: 04.28.15

Warm up:
HIIT Band work
Medicine ball tosses
3 x 5 Single Leg DL
3 x 5 Bulgarian Split SQ

Then:
Deadlift + Weighted Pull up (superset)
Warm up with:
5 @ 60% + 5 @ BW
3 @ 70% + 3 @ weight planned for set of 8
1 @ 80% + 1 @ weight planned for set of 7

Working Sets:
2 @ 80% + 5 @ 5RM
2 @ 80% + 7 @ -5# from 5RM
2 @ 80% + 8 @ -5# from 7RM
2 @ 80% + 10 @ -5# from 8RM
2 @ 80% + 10 @ -5# from last set

*up either initial set of 5 only or of 7 and 8. By focusing on one or two movements at a time it is easy to improve through simple linear progression, the aforementioned is just one example- simple, but effective.

*see notes from 22nd for superset details

Then:
Fat Bar BB curl + Farmers carries
5 @ 5RM
7 @ -5# from 5RM
8 @ -5# from 7RM

7 @ -5# from 5RM
5 @ 5RM

*I am not a fan of “curls” in the traditional body builder sense; however, heavy barbell curls I feel have their benefits, especially when performed with a fat bar. For this set/rep structure, if your using your actual 5RM, as you perform your second set of 7 and 5 you will have to cheat a little with your hips and that is OK.

*After your set, pick up two heavy objects and walk around for a bit. That being said, there is a big difference in the radiation affect based on the intensity of your squeeze on the bell, bar, plate etc. for an example of this, hold your arm straight in front of you and make a light fist, note what fires (slight grip, slight forearm, maybe a little bicep), now, increase your grip to about 80% and observe again what fires (forearm, bicep, tricep, shoulder), now 100% death style grip and observe. You’ll notice on this last observation the lats really kick in and what you cant tell is your rotator cuffs (teres minor/major, infra)

Then:
1 min max KB snatch @ 35-52#
1 min rest
*10 rounds
-aim for ~15 reps per arm per set Alternating arm throughout round.

Notes:
This style of workout is what Dan John would call “the same but different.” the strength component of the session is essentially the same as last week with a minor increase in load however the addition of power endurance work on the back end makes for a much different experience.

*For those struggling with weighted pull ups see notes from 22nd.

HIIT Bands: http://crossoversymmetry.com/

 

 

Training: 04.24.15

Warm up:

SSL ballwork
2 x 5 wall SQ
2 x 5 Single Leg DL @ 15#

Then:

Zercher SQ + Single Arm Bench Press (superset)

Warm up with:
5 @ 60% + 5 @ 25-35#ish
3 @ 70% + 3 @ 35-52#ish
1 @ 80% + 1 @ 52-75#ish

*The one rep should be at the working set you plan to do your first, and heaviest, set of 5 at to prime the CNS.

Working Sets:
2 @ 80% + 5 @ 5RM
2 @ 80% + 6-7 @ 7RM
2 @ 80% + 8 @ 8RM
2 @ 80% + 10 @ 10RM
2 @ 80% + 10 @ 12RM

*Just as on the 22nd, 80% is just an estimate, one does not need to know their 1RM for this workout. Essentially the meat of this work is to perform 2 heavy Doubles, shake it out, and walk over to the bench. For the bench press work, if the goal is true strength and or hypertrophy, use a traditional barbell and the Rep Maxes (RMs) are strict, 5 means 5, there should not be a 6th rep left in the tank. If your goal however is more “health” based (as is mine), the load not need be exact in terms of RM and single arm bench pressing with a DB or KB is a great tool for symmetry work as the opposite leg must act as an anchor for the loaded pressing arm. I believe some trainers might use the term “core” here…

Then:

Single arm KB swings @ 35#
10 on the minute for 10 minutes.

*I chose a 35# bell as the goal here is to keep the swings crisp, explosive and sharp- as much as the 52# would have better scratched the ego, that is not the goal. Al Ciampa, over at Strongfirst, developed this incredible training structure, read more about his protocol at http://www.strongfirst.com/where-do-you-go-after-simple/. I strongly suggest anyone give his program outlined at the aforementioned link a go.

Cooldown:
Foam Roll: IT bands, Quads, Gluteus Medius, Hip Flexor
Lacrosse ball: where lat and armpit connect
*Self maintenance is key to training longevity.

Training Notes:

This is a Strength based workout with a nice overall finisher. While I love to back squat as much as the next person, from an anatomical/medical based standpoint I don’t believe it is a tool for everyone as it can put tremendous load on the facet joints (I can hear all the back squat enthusiasts cursing me as I type). Additionally, while the front squat offers a greater ability to load, I enjoy playing with the zercher squat as it subjectively feels better on my joints and provides a good overall degree of body tension. A fat bar is preferred for this movement but if one does not have access to a fat bar, a traditional barbell works just fine.

*For those of you scratching your head wondering what a zercher squat is, my experience has taught me that google can be a tremendous resource.

SSL Ballwork:
https://www.youtube.com/watch?v=5s0t9M3QXtg

 

 

Training: 04.22.15

Warm up:

HIIT Band work
3 x 5 wall SQ
2 x 5 Single Leg DL
2 x 5 Bulgarian Split SQ

Then:
Deadlift + Weighted Pull up (superset)
Warm up with:
5 @ 60% + 5 @ BW
3 @ 70% + 3 @ 15#
1 @ 80% + 1 @ 35#

Working Sets:
2 @ 80% + 5 @ 5RM
2 @ 80% + 7 @ -5# from 5RM
2 @ 80% + 8 @ -5# from 7RM
2 @ 80% + 10 @ -5# from 8RM
2 @ 80% + 10 @ -5# from last set

*80% is just an estimate, one does not need to know their 1RM for this workout. Essentially the meat of this work is to perform 2 heavy Doubles, shake it out, throw a weight around your waist you could pull yourself up for 5 times (6 not being possible) and so on…

Then:
10 x KB swings
10 x GHD Rows @ 2 x 25#
Heavy Farmer Carries
* 5 rounds
* This has been my go to for “injury proofing” my spine, Rugy put that to the test and it worked fantastically having been very prone to C/T spine issues in the past.

Notes: This is a Strength based workout focused on the posterior chain. Many of the greats have argued if you don’t know what to do, go Deadlift. The specific warm up consisting of 5/3/1 I have been playing around with and enjoy, its quick enough not to induce too much fatigue and the 1 rep at your working weight does a good job priming the CNS.

*For those struggling with weighted pull ups (as I did for a long time), don’t just keep trying to do bodyweight pull ups, focus on weighted eccentric loaded work (i.e. the negative) – use a box that brings your chin over the bar, hang a weight around your waist, then slowly lower yourself. Try to get approximately 4 seconds per rep and acquire a total time under tension of 45-70 seconds.

HIIT Bands: http://crossoversymmetry.com/

 
 
 Frank Cucci © 2015

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