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Wednesday, December 31, 2008

Last 2 days...

Tuesday was a great day...
Went down to the beach, juggled a 24kg KB for about 45 minutes. Then ran a few sprints on the sand (example: 10 yards forward, 10 yards back, 20 yards forward).

48kg Jerk: 8/8
48kg row: 5/5
x 6 sets

Hand to hand swings: 48kg x 20 x 2 sets

15 min break

Keg Clean and Press: 10 x 5
Medicine Ball Slam: 25lbs x 20 reps x 5, done as a superset after Keg Clean and press, with rest between sets (about 2 min until I felt good to go again.)

Keg Twists (I'll make a vid later, this really blasts the midsection.

7/10 today.

Monday, December 29, 2008


Wasn't feeling the pressing today so I changed it up a bit.

Push Press: 48kg x 5/5 x 3
Pistol: Double Racked 24kgs x 2/2 x 1, 1/1 x 5

*Attempted a Pistol holding the beast in the rack and came very close, did just fine with the 40kg held in the rack and with practice the beast will go down in this way.

One arm handstand against a wall static holds: 20 seconds/arm x 4 sets

Snatches with wool gloves (very tough on the grip)
48kg x 10/10 x 3

Finished by hanging on the fat pullup bar for time.

9/10 for the day, good pistols, good snatches.

Saturday, December 27, 2008

Training update:

Pistol: double racked 16kgs 5/5 x 5 sets

Double Swing: double 48's x 10 x 5
Then rolled BJJ

Stones at the beach;
Overhead presses
Lots of Throws (front and back)
Finished with some carries for distance and a sprint.

Toasted, went pretty heavy with the stones today.
8 for the day

Tuesday, December 23, 2008

Maybe I've got it right....

A review left recently by a client of mine.

I'm three times Max's age, and my motto has always been, "I've never been an athlete, but I can always be an athletic supporter." As I've said to Max, "My body is the pedestal that supports my brain," and my typical daily workout is finger exercises on a computer keyboard and keeping a chair warm. But despite my efforts to destroy Max's psyche, he keeps pushing me to do more. Around March or April, 2008, he asked, "What are your goals?" My cynical response was, "To get to the end of the next hour." When I balked about setting goals, he set them for me. So, when I was still struggling to dead-lift half my body weight, Max said, "You're going to dead-lift your body weight by the end of the summer." I thought to myself, "I want what you've been smoking." But by mid-summer, I was actually dead-lifting about 15 lb. more than my body weight. In mid-December, he had me alternate continuously for 15 minutes between pushups and dead-lifting about 2/3 of my body weight, and I did 90 dead-lifts and about 60 pushups. When my aging and aching joints won't respond to the moves he wants me to make, he finds alternate approaches, and the next thing I know, I'm able to do them. He is amazing, and he makes me amaze myself.
Jay - Encinitas, CA

Monday, December 22, 2008

Snatch more

Reaaallly slow to get started today. It's raining a lot, and I'm freezing, and I've overindulged on the sweets. Excuses, excuses.

One arm Snatch:
48kg x 10/10 x 3 sets (wore cloth gloves so my hands wouldn't get shredded. This made the grip more challenging but I'll take overworked grip over holes in my hands any day.

Double Swing
48kg x 10 x 1

Double 48kgs: 2 reps, grip gave out but it was a fun first try at this

One arm 40kg: 10 reps per side, finished with a double 48kg farmers walk.

Note: When I switched to the one 40kg after playing with double 48's, my first clean turned into a snatch.

PR on 48kg snatches so I'll give it an 8/10.

Friday, December 19, 2008

Double beast swings first try

Brought the 2 48kg's together for the first time today with good results.

Pistol: Double racked 24kg x 2/2 x 2, x 1/1 x 2
Military Press: 40kg x 4/4 x 3
Double MP: 40kg x 4 *PR --I had no intention of doing this today!

Double Swing: 48kg x 8 x 4 sets
Double Push Press: 48kg x 1 x 3

BJJ for an hour.

10/10 for the day: I think I may have some new goals to pursue shortly...

Double beast video:

Wednesday, December 17, 2008

Last 2 days training

Pistol Practice: 10/10 x about 10 sets (sort of gtg style)
Hindu Pushups: 15 x about 10 sets

Bent Press: 146 on top + 88 on bottom x 2/2 x 3

Snatch: 48kg x 10/10 x 3 (health snatch style)
High Pull: 48kg x 10/10 x 2
Swing: 48kg x 10/10 x 1

Jump rope to finish and light stretch. A Big Push, and a Big Pull.

Monday, December 15, 2008

PR's and thoughts.

It's raining like crazy so to get things started, I wasn't feeling 100%. Low energy, blah blah blah.

Got started and things improved:
Bent Press
48kg x 1/1
48kg x 3/3
126lbs x 3/3
146lbs x 3/3 *new PR
146lbs x 3/3 serious GRIND to get these last few reps.

Fat Bar Pullup: 40lbs x 5 x 5
One arm Jerk: 48kg x 8/8 x 5

Double Swing/high pull (Did as many high pulls as possible and finished to 10 with swings, only went to swings on the last few sets)
2x40kg kbs x 10 reps x 3 sets

Took a 3:00 rest

Double Snatch: 2x 40kg kbs x 2 reps. *New PR

Never snatched the 40's at the same time before, the high pulls were, well, high. So I went for it. Glad I did.
The more I focus on one thing, the more I improve..How strange...

9/10 for the day. Solid.

Sunday, December 14, 2008

Pistols, Pistols, and more Pistols

A lot of pistols today. Seriously.
16kg pistol: 10/10 x 5 sets
Followed immediately by
one legged deck squats: 10/10 x 5 sets (done as a superset, no rest between, 4:00 between rounds)

Bodyweight pistols: 5/5 x about 10 sets (focused on being explosive, slight jump at top)

Handstand practice (presses, holds, etc)

Give today a 10, because my knee didn't bother me at all.

On a side note, the only thing I've really changed about my knee is positive thinking. Seriously. The brain rules it all; if your left knee hurts, just tell it to be like your right knee. It's strange but that's the only change I've made. Give it a try.

Saturday, December 13, 2008


Went to the beach today and lifted stones. Very low volume, very heavy. Found a good grip pinch grip rock and played with that for a while as well. I'll give it an 8/10.

Friday, December 12, 2008

Work your weakness

Training reflected weakness today.

Pullup Isometric hold at top position: 20 seconds x 3 sets at bodyweight, 20 seconds x 2 sets @ 30lbs.

One arm Snatch: 40kg x 10/10 x 2 sets, 48kg x 3/3 x 3 sets

One arm high pull: 48kg x 10/10 x 1 set, 40kg x 10/10 x 1 set

Rolled BJJ for an hour and a half, worked mainly on slipping punches to takedowns.

Finished the class with 20kg snatches: 10/10, 10/10, 10/10 without putting the bell down. Not a bad day, conditioning is still suffering from being sick.

Wednesday, December 10, 2008

Bent pressing my way to a stronger Military Press

Bent Pressing has been great lately. My shoulders didn't feel like bent pressing today. So I went with military presses.

Military Press: 40kg x 3 x 4, 40kg x 4 x 1
Double Swing: 40kg x 10 x 4, Clean x 10 x 1
(I felt like I had to up the ante on the last set, so I hit 4 MP's per arm and did 10 double cleans, felt strong.)

Explosive Heavy Bag Overhead Throw x 4
Sandbag clean x 3
Sandbag Carry x 50 feet
Repeated for 6:00
Followed Immediately by a farmers walk to the pain.
Evil wheel x 2 sets

Felt great today, I will be repeating this workout.

Monday, December 8, 2008

A quick MP day

Wasn't feeling the bent press today, so I went with MP's instead.

Military Press: 40kg x 3/3 x 5 (I was pretty happy with this considering I haven't done a MP in about a month.

BU Pistol practice: 20kg x 2/2 x 5

Double Dead Snatch: 28kg x 6 x 5
Double BU MP: 28kg x 2 x 2, 3 sets of 1 rep.

Fat Bar Pullup: bodyweight x 20, 15, 15

24kg Snatch: Nice easy pace 20L/R, 15L/R, 10L/R, 5L/R, 15 swings L/R
No putting the bell down.

Saturday, December 6, 2008

Pushing through the cold

Not 100% so a recovery workout.
Foam rolled for about 15 minutes

Armbar+Getup 28kg x 1/1 x 3

Snatch + Half getup+ Kneeling Press + 10 one arm swings: 1 per side, 5 sets


Friday, December 5, 2008

Under the weather

Caught the bug going around--coughing, congested, feeling better but sapped of energy.

Bent Press:
48kg x 5/5 x 3

Double Snatch 28kg x 10 x 3

Thick Bar Pullup 10 x 3

Rolled BJJ but my heart wasn't in it. I certainly had to use more skill and less strength which was a nice change up though.

Wednesday, December 3, 2008

Training today

Bent Press:
88 x 3/3
106 x 3/3
146 x 1/1
156 x 1/1
146 x 3/3 PR*

16kg in rack + wearing 40lbs of chains 5/5 x 1, 3/3 x 3
Fat Bar Pullup
40lbs of chains + 20lbs 7,6,6,5

Superset of the 3...
Sandbag Squat Clean x 5 reps
Sandbag Carry x 50ft
40kg One arm Jerk x 5/5
rested about 20-30 seconds after each superset
Repeated for 8 mins

Finished with jump rope for about 2-3 min.

Felt pretty good so I did a few light snatch sets with the 20kg later.
10/10, 10/10, 10/10, 10/10, 10/10 without putting the bell down (felt good on my shoulders)

Monday, December 1, 2008

More doubles, more power

Took a long time to get going today, spent a good 30 minutes warming up, z-health, joint mobility, etc.

One arm Press: 40kg x 3/3 x 3
Double high pull: 40kg x 10 x 5

Double Snatch: 24kg x 15 x 3

8 minutes of:
10 Fat Bar Pullup
10 Burpee
20 rope jumps (when needed to recover, only utilized during the last few minutes

Finished that with 1 minute all out jump rope.

As they say, it's all in the hips...

Sunday, November 30, 2008

Last few days training


2x 40kg Double Swing 8 sets of 10
2x 40kg Double Jerk (done immediately after swings) 8 sets of 5

Sandbag Carry Alternated with :30 of jump rope

Get-Ups: 24kg x 5/5 x 2

50lb weight vest
10 rounds
5 pullups (last 5 rounds were kipping)
10 Jump Squat
10 pushups
5 Burpees

Not fun, but I felt like changing it up.

Wednesday, November 26, 2008

Bent Press

Hit a few bent presses today, chains and all...

48kg x 2/2 x 1
48kg +10lbs x 1/1
48kg +30lbs x 1/1
48kg +40lbs x 1/1
48kg +50lbs x 1/1
48kg x 5/5

Then short conditioning:
3 rds
10 pullup
10 swing
10 burpee

New article on Straight to the bar

Real Stone Lifting


Tuesday, November 25, 2008

Too simple? I think not.

Training today was very basic, and if you have ever been to this site before you know that the most simple program is the most effective. I get bored, I admit it, but we need days where we just FOCUS.

Played with TGU's, rolling around, and armbars for 5 minutes with a 20kg. The rolls were very new and different and I can't wait to experiment with them more.

10 rounds on the 2:00
5 x C+P double 32kgs
10 x 32kg double swings

Turned a few double swings into double snatches when I felt strong (last few rounds, last few reps with adrenaline)

Finished with a farmers walk (grip was a main factor)

Monday, November 24, 2008

Long weekend, recovery day

32kg Get-ups +windmill
1/1 x 8 sets

16kg L-Pullup 7x5 sets
16kg BU pistol: 5/5x5 sets

Snatches w/ 32kg
10/10, 5/5, 5/5, 5/5, 5/5
No rest between sets above, then:
5/5 snatches
10/10 swings
10/10 swings
5/5 swings
5/5 swings

Tore 2 phonebooks later and bent a few nails (I still suck at nail bending relative to everything else but I'm determined to get better.)

Friday, November 21, 2008

Fun today

Prep, ASLR, Z, Scap Retraction (I do these pretty much every day just so you all know, but forget to write it down.--they help)

A light day to balance it out...
Superset for 12:00
32kg Press 5L/5R
L-Pullup x 5

8:00 of the circuit
Sandbag Clean x 2
Sandbag Carry x 80ft
Sandbag Zercher Squat x 5
Sandbag Carry x 80ft
Jump rope for active recovery

Then rolled BJJ for an hour and a half.

Now THAT'S a smoker!

Wednesday, November 19, 2008

Training doesn't have to be monotonous

I needed something different today. I'm all for sticking to basics and perseverance, and goals, but sometimes you just gotta do what you gotta do. So...

Hang Power Clean: 185x8, 205x6, 205x6, 215x5

L-Pullup: 16kg x 4 x 4 sets
TGU+armbar: 32kg x 1/1 x 4

Back to some nail bending, I am completely behind on this area of strength. Not happy about that.

Monday, November 17, 2008

After a long weekend...

I went to vegas over the weekend so needless to say I wasn't feeling 100% today so training looked like this:

BU Pistol practice
12kg x 3/3 x about 5 sets

Get-ups alternated with one arm swings
Get up: 2/2 @ 24kg
Swing: 24kg x 20/20

Neck bridges. Taking a few days off from heavy training.

Wednesday, November 12, 2008

Get up!

Get up variations today, felt awesome. Some of the highlights.
Get up +1/2 kneeling press+Pistol in rack at top position + one leg press 5 per side with 24kg.
Armbar start
Armbar finish
Windmill at top
Bottoms Up
OH Squat negative

On a side note, I played around with the armbars and rotated my shoulder (while keeping it packed, and it felt pretty good--more on this after I get some other opinions but for me it felt solid.)

Later VO2 Max w/ 20kg
8 reps per set :15/:15
I started with nines and my hands started to rip so I dropped down to 8's at 5:00 mark.
Finished at 30:00. Pretty painful, mostly the hands.

A sad sight

A friend of mine from school wanted me to show him some of the things that I do in my workouts at the SDSU gym. The equipment was mostly useless but for the barbells, dumbells, pullup bar, and squat rack. Wayyyy too many leg extensions and preacher curl machines. Anyway, my workout was not very structured, mostly straight sets, instructive.

Hang Power Snatch 135x5x3
Power Clean+5 Jerks 185x5x2, 205x5x3
Zercher Squat 225x8x3
One arm BB snatch +windmill 95lbs x 3 reps x 3 sets
One arm BB bent press 95lbs x 3 reps x 3 sets
Pistol practice and bar muscle ups.

It was funny to hear all the gym noise stop whenever I was doing a set of explosive movements. Watching those kids squat made my cry, and curl made me sigh.

Monday, November 10, 2008

Bottoms Up!

40kg Bottoms Up Press: Owned
32kg BU Get-Up: Done

Feeling very strong today.
Weighed in at 182lbs today, this is a good weight for me, a little more beef back in my legs after my hamstring injury and I'll be good to go!
Bottoms up!

Other training today...
TGU with armbar start and half kneeling press w/ 32kg
Chinup +90lbs x 3/3

Neck bridges +40lbs, supersetted with
Evil wheel and towel swings

Sunday, November 9, 2008

The Patch

Went to the patch today, think jumping and agility and corrective exercise all wrapped up into one.
Finished with some 20kg kb juggling and get-ups. Just what the doctor ordered.

Saturday, November 8, 2008

Maximal Tension and variety

Some new stuff today...

Also did some get-ups.
Finished with some "cardio" as per usual

DBL 32kg Complex
10 renegade rows
10 double swings
10 jerks
10 burpees
repeat 2 times with about 2 minutes rest between rounds. Simple enough right?

Friday, November 7, 2008

Could it be more simple?

Superset (about 30 sets)
Bottoms up press 32kg x 1/1
Pistol w/ 24kg held in rack* x 2/2

* This varied from set to set. Some sets I used a 20kg, others I used a 12+16 held in one hand or 16+16kg held in one hand, other times I used a single 20kg bottoms up. Changed hands, finished with a one arm press after some pistols. Felt great.

Probably will do some thick towel swings later.

Wednesday, November 5, 2008

Started weak, finished strong

Wasn't feeling 100%, I'm on antibiotics so I guess that makes sense.
Started off with an O-lifting complex:

Power Clean+Jerk+ 5 Front Squat
2 reps @ 60kg
2 reps @ 80kg
1 rep @ 100kg
1 rep @ 100kg
1 rep @ 100kg

Snatch Grip DL + Power Shrug
100kg x 5 x 3 sets

One arm Chin Negatives x 5 singles per side supersetted with
Turkish Getup
48kg x 1
48kg+10lbs x 1
48kg+20lbs x 1
48kg+30lbs x 1
48kg+40lbs x 1
All the added poundage was with chains, and to be honest I thought my wrist was going to snap.

Finished with a few one arm swings just focusing on good hip snap and posture.

Will probably do some grip/neck work later.

Tuesday, November 4, 2008


Felt like a bum today- Also didn't eat well this weekend so here goes.

Double 32kg KB's
10 manmakers
15 Burpees
3 times with about 30 seconds rest each round

To the point, brutal.

Monday, November 3, 2008


Wasn't feeling the intensity today so I had a GTG style training session.

Throughout the day...
Pistol with 24kg held in rack 2/2 x at least 20 sets
Bent Press: 32kg x 2/2 x at least 20 sets
Did a few swings as well.

No knee pain on the pistols whatsoever which is great, I have been complimenting my training with some Z-health and corrective exercise and it has shown to be successful.

Very easy day overall, I should do this more often but I'll try to hit some VO2 Max or some variation of it. Maybe :15 work/ :10 rest snatches.

Wednesday, October 29, 2008


24kg x 1/1 x 5 sets

Double FS 2x 40kg kb (did a single MP for each set of squats, I figured since I went to all the trouble of cleaning them up there...)
3 sets of 8 (surprisingly difficult!)

Renegade Row 2 x 40kg kb
3 sets of 8/side

5 rounds
40kg H2H swing x 15
Burpee + Knee Tuck x 10
Farmers Walk 40kg/hand x 50 meters

Last round finished with 20 burpees and an extra farmers walk (To the Death!)

Felt great.

Tuesday, October 28, 2008

How to recover

20kg kettlebell
open field

KB Flips in all planes of motion, figure 8 flips, hand to hand catches and presses.
Finish each set with 10 snatches per side.

TGU x 3/3 + 10 flips/side

Handstand practice
Goblet squat and sots press

more flips
more snatches

Finished with a set of 50 figure 8 same side flips and 10 snatches per side and I was breathing hard.


Monday, October 27, 2008

O-lifting revisited

Tenderly starting to O-lift again--My hamstring injury which (according to the doc, should have taken 6-8 months to heal, which would be the end of Jan 09) had sidelined my o-lifting, is feeling better but not 100%.

Power Clean+Jerk+3 FS
80kg x 2 sets
100kg x 5 singles (6 FS on last set)

40kg x 5 x 3
40kg x 1 x 3
One arm Swing
40kg x 10/10 x 3

10 rounds of :30 work/ :12 rest
Sandbag Clean and Carry
50'x 2" battling ropes

Grip smoked? Check
Lower back? Dead.
Lungs? On Fire.

Saturday, October 25, 2008

Back Flips

Went down to the local school today. Just played around for about an hour...

Scaling walls
Presses to handstand on various objects
Pistol Box (bench) Jumps
Front Handsprings
Wall runs
Various Vaults

Finished with some sprints at 80% speed (trying to be careful with hamstring).
The back flips were slow going, I need to practice these more often.
Everything else felt great.

I also bought a drill today, going to cook up some new inventions (Toys for me) when funds permit.

Friday, October 24, 2008

Quick Training

Prep, Z, joint mobility.

Front Lever to muscle up x 2 x 5 sets

Bent Press: 40kg + chains
worked up to a few heavy singles with lots of chain.
Superset with 2-hand (to avoid blister) swings @ 48kg

Rolled BJJ for an hour

Sandbag Complex @ 150lbs X 3 rounds
Clean x 2
Bear hug squat x 2
High zercher squat (very tough on the abs) x 2
Zercher carry for about 100ft

Active rest handstand practice between sandbag complexes.

Finished with some neck bridges front/back.

Wednesday, October 22, 2008

Chins, Chains, and ruined hands and Eyes Closed

My legs are still a bit sore, seriously. Simple training.

Press: 40kg+1 chain x 1 x 5 sets
Chinup: 48kg x 2 x 5 sets

150lb sandbag complex:
Shoulder 2 per side
Bent over row x 2
Zercher squat x 2

5 rounds resting between rounds

Later that night...
VO2 max 15:15 with EYES CLOSED, yep seriously, it went pretty well until the 70th set
I did 9 reps/set for the first 20 sets, then switched to 8.
Then at set 70 my hands tore big time. bummer. My lungs/legs/back all felt fine, very frustrating to stop only because of my hands. On a positive note, the eyes closed really helped me to focus on the little things that I sometimes forget.
Try it, close your eyes and snatch, press, squat, but make sure you do it somewhere you can drop the bell safely!

Tuesday, October 21, 2008

Chains and Progress

6 months ago...

It hurts just looking at.

Monday, October 20, 2008

How heavy can you go?

Quads are still sore so didn't work them hard. Trained mostly upper body and hams.

Weighted Chinup 40kg x 5 x 3 sets
Press 40kg +10lbs of chain x 1/1 x 3 sets

2 hands anyhow
40kg+12kg+20lbs of chains x 1/1 x 2 sets

40kg+40lbs of chains +Purple JS band 1/1 x 2 sets

Basically today I played with my new toys. I bought 4 lengths of HEAVY duty chain about 10-12lbs a piece. I even did a rope climb with +40lbs of chains with increasing weight to finish.

Felt really strong today, even came close to a 150lb+ bent press. The chains really add an element of instability that demands perfect form that I really like. Will post some video soon.

Saturday, October 18, 2008


Yesterday started like a normal day, work, quick lift (just mobility, and some heavy BB windmills), then rolled BJJ.
Took a nap in the afternoon and then it was time for a benefit workout.
UScrossfit was putting something on and I was told it was a good cause and could be "fun."
Not fun.
NOT fun.
Seriously, it sucked.
There were different "heats" and the first workout looked like this
5 rounds:
row 400m
30 wall balls

I looked at that and said, "Thank god I didn't get that one after tabata front squats."
The next one,
30 thrusters w/ 95lbs
30 thrusters w/ 45lbs
60 bw squats
"Lucked out on that one too."

Then it came to my workout.
5 Minutes max Squats
4 Minutes Max box jumps
3 minutes max plyo lunges
2 minutes kb swings
1 minute double unders

"Dear god, why hast thou forsaken me?"

Talk about torture, I managed to get a really strong lead by doing 270 squats, (about a squat every second for 5 minutes). I honestly don't know how I finished that thing, I haven't done a crossfit workout in months and I never touch that kind of volume. What the hell effect?
I ended up winning the competition by a solid 50+ total points which I am paying for right now.
I can only describe the feeling in my legs as a million daggers twisting like a cotton-candy machine, lit on fire, and thrown into a tank of hungry sharks.
No lift today. Maybe not tomorrow. Advil and Biofreeze. And more advil.

Wednesday, October 15, 2008

Death By Tabata: Revisited

32kg x 5
40kg x 5
48kg x 3
56kg x 1 x 2 sets
(felt pretty strong there today)
40kg x 3/3 x 2
48kg x 1/1 x 2

Presses to handstand (practice, balance, tension)

95lbs on the bar

Initially I was holding back a bit (could've gotten around 14 I think in first rounds), I think with some work I can hit sets of 11 or 12 all the way through.
And Then I fell to the ground.

Finished with some plate curls (seated, of course)

Tuesday, October 14, 2008


Snatch intervals: :15 work/:10 rest w/ 20kg
36 rounds 15:00 @ 9 reps per set = 324 snatches


Monday, October 13, 2008

slowing down to speed up

Short training today, got some video of some cool exercises I've been doing though.

Ring Muscle Ups (very slow, no kip whatsoever) 5x5
One Leg RDL 32kg x 5/5 x 5

Chinup: 32kg x 6 x 3 sets

Heavy Bag Throws 130lbs x 5 x 5
Reactive Handstand pushups: 2 sets of near max reps

32kg Snatch 10/10 + 10/10 swings + 20 2 arm swings

Krav Maga later that night.
Some cool videos of each:


Sunday, October 12, 2008

Pulling,Playing, and Parkour

Got my Nike Frees in the mail yesterday so I took them for a test drive.

Scaling a wall (about 12 ft I would guess) for singles.
Vertical Jump + Plyo Pullup on fat bar (basketball hoop support)
Wall runs (horizontal)
Reactive Handstand Pushups (jump to a handstand, jump back to feet while keeping feet together)
Long jumps landing on 4 inch wide places and bars
Vaults over various objects
Jumps landing on top of wood post with one foot
Jumping and rolling from high places
Finished with some pistols, horizontal rows, and a hill sprint.

A great way to break up the monotony. Go have some fun.

Friday, October 10, 2008

Running behind schedule so short training today...
40kg get-up 1/1x5 sets
32kg Pullup on rings 5x5

48kg 2 arm swing 1x25

Jiu Jitsu. + sparring and working kicks on the heavy bag.

Wednesday, October 8, 2008

Birthday PR. then to business

I was playing around this morning and a client asked me if I could do a one arm pullup. I hadn't been able to, though I had been training for it, and I had just about given up. So I said, "I'm not sure." I went over to the rings, grabbed, and pulled for what seemed like an eternity and managed to hook my chin over my hand. To be honest I had been close before but lately progress had been stagnant. No warm up, no nonsense, HUGE PR.

Later had a nice birthday workout.

40kg Press 3x1,2,3
40kg Pullup (on rings) 3x1,2,3

48kg Press 2x1
48kg Pullup 2x1

Heavy Bag bottoms-up squat and throw 3x10

5 rounds
10 Burpees
10 Double snatches w/ 24kg

:15 work :15 rest
24kg snatch 7/set

Farmers walk to the death 2x40kg kb's.

Monday, October 6, 2008

Easy on the hands--to the dismay of everything else

Trying to rest up the spot on the hands so training reflected that.

Pullup (holding on with fingers on rings)
24kgx6x4 sets

FS: 185x10 x 3
Jerks on the minute for 10 minutes 5L/5R w/ 40kg bell.
Practiced kicks and punches on heavy bag+ speed bag work.

Krav later this evening.

Sunday, October 5, 2008

Rest Day

Sunday I usually rest and just have an all-around "take it easy" day. I felt like I needed to do something though, so I did.

MVO2 15:15 w/ 16kg
9 reps/set x 60 sets = 540 snatches
I was going to go to 80, but a callous shredded so I finished with...
Tabata Burpee
:20/:10 8 reps each set
4:00 total: 64 burpees

I don't normally measure HR but I got 34 beats in 10 seconds which comes in at 204 BPM.
I didn't measure my HR shortly afterward but I could tell that I recovered very quickly which is good. Might use cloth gloves next time I do MVO2.

Friday, October 3, 2008


Wednesday and Thursday night were dedicated to Krav Maga (which I am loving) so I was a little sore today.

24kg x 2/2 x 3 sets

Ring muscle ups 3x10
Ring Dips 1x10

Jiu Jitsu for an hour and a half.

Swam and ran in the ocean.
I treat running in the ocean like a sled drag, I go in until the water is about 3-4 feet high and drag my hands and arms through the water as if I were pulling a sled behind me. 3 sets of about 100 yards and then a relaxing swim. Great if you have access to the beach, and the cool water does wonders for recovery.

Thursday, October 2, 2008

Power Wheel

The Power Wheel. No more crunches. Do this.

Wednesday, October 1, 2008

Back to basics

Z-drills, brettzel, joint mobility

Pullups, pushups, handstand practice

Turkish Getup:
16kgx 1/1 + 10 one arm swings/side
20kg x 1/1 +10 one arm swings/side
24kg x 1/1 +10 one arm swings/side
28kg x 1/1 +10 one arm swings/side
32kg x 1/1 +10 one arm swings/side
40kg 1/1 +10 one arm swings/side
48kg 1/1 +10 one arm swings/side

then back down the ladder from 48 to 16kg
28 get ups
280 snatches

Muscle ups 2x10, 1x5
Power wheel to the death

EDIT: Later that night I went to Krav Maga, and I was Hurting, all those TGU's really added up to shoulder fatigue while punching.

Saturday, September 27, 2008


Presses to a handstand, various bodyweight exercises (front lever, etc)

Snatch test w/ 32kg: 25L/30R
Double Jerks w/ 32kg: 27 reps
Rest 5:00
Snatch test w/ 32kg: 20L/23R
Double Jerks w/ 32kg: 20 reps
Rest 5:00
Long Cycle C+J w/ 32kg: 17 reps (grip gave out first as usual)
Rest 5:00
Manmakers w/ 32kg's for 4:00 (didn't count reps)
30 Burpees

Done, smoked.

Wednesday, September 24, 2008


Tested my body fat% today, clocked in at 9.0%. 185lbs. Not bad at all, I think. I've been cleaning up my diet and working off an idea I call caloric budget.

Today's training

Double 40kg MP x 1 x 20sets
Pullup 32kg x 1/2 x 20 sets

(alternated pullup sets of 2 reps or 1 rep, so 10 sets of 2 and 10 sets of 1.)

VO2 Max :15/:15 w/ 20kg, 8 reps per set

Done. Grip started to give towards the end of the VO2 as I was using mittens.

Tip: When grip starts to give out, your body often will compensate and many of my clients tend to feel it in their low back. The simplest solution is usually the best: Fix the grip, and fix the back.

Tuesday, September 23, 2008

Monday Training

Hamstring is improving, still taking it *easy*

48kg Get-ups 1/1 x 5 sets
Fat Bar TGU 60kg x 1/0-failed left side

One arm chin negatives 1/1 x 5 sets

48kg one arm swings 10/10 x 3 sets

120lb Heavy bag Shoulder Squat x 3/side + Zercher Squat x5 + Bearhug Walk for 50 yards--performed as a complex for 5 sets.

Later that day did 5 ladders of 1,2,3,4,5 with the 32kg, did 5 pullups each time instead of weighted.

Light juggling for tuesday.

Saturday, September 20, 2008

Get ups: 16kg x 5/5 x 2 sets
32kg jerks 30/30 x 3 sets
32kg swings x 20 x 3 sets (performed right after jerks, my heart was pounding)

Gripper attempts at HG 300--almost got it r/l.
Tore a phone book, bent a few nails.
Front Plank for max time, close to 3:00.

Friday, September 19, 2008

Quick training before sparring session in the ring today...

OAC negatives
Double 40kg Press 5x2

Ring work (front and back lever practice)

V-Bar Lift: worked up to 155lbs x 1/1 x 5
Sledge levers side to side.
25lb plate curls.

Boxing with a PRO for 6x 3 minute rounds with 1 min rest. Brutal.
heavy bag work and mobility cool down.

Wednesday, September 17, 2008

Back on Track

Went to a Z-Health/ART master again. Theresa may have fixed me. She spent a minimum of 2 hours helping me out. I owe her a lot up to now even if it were only for the superb instruction. Check them out at http://Essentialstrength.com

Training today
1st superset
Bottoms up Press: 32kg x 2/2 x 5
Cross-Pullup: 1/1 x 5


10 rounds:
5 ring muscle ups
10 KB Front Squats w/ 48kg
(finished in about 10 minutes)


5 rounds
One arm Jerks: 40kg x 10/side
Kipping pullups x 10

Finished with some medicine ball throws and planks. Very solid day of training.

Sunday, September 14, 2008

Training Compilation

Let me know what you think.

Saturday, September 13, 2008

Here's the video I promised:

Good progression for one arm chin and iron cross.

Friday, September 12, 2008

Came close to a one arm chin today--and then felt a nice pinch in my neck. This has happened before, so I stopped right away and even though it's painful, I have full ROM in my neck. Does this suck? Totally. But trying to "gut it out" isn't going to do any good, so I stopped and live to fight another day. Here's what the training looked like:

Seated MP 40kg x 2 x 3
Muscle ups on rings: 5x5
One arm chin negatives 1/1x3
Chin+Butterfly Cross (will post a vid) 1/1x 3
One arm chin attemps 1/1, 1/0
On the plus side, I got about 3" away from lockout.

Wednesday, September 10, 2008

The Full Tour

Where all the magic happens...

Tuesday, September 9, 2008

Practice makes perfect #2

Presses to handstand
alternated with grippers

Nail bending

Triple clap pushups x 3 sets of 10

Done, simple.

Monday, September 8, 2008

The good, The bad, and The ugly.

The Ugly:
My hamstring is improving; can't swing, snatch or use it, but at least it doesn't hurt when I walk now.
The Bad: Today didn't feel strong on pullups.
The Good: Ripped a 1596 page phonebook: This was a battle, took at least 3-5 minutes even though it felt like an hour, very satisfying. Edit: The phonebook was 1596 pages-that's what you get with college math.

OAC practice: ISO holds at the top position+negatives (didn't feel strong today but at least another brick in the wall)
Handstand Pushups on paralletes: 4 sets of 8
Power wheel rollouts and walks to the death.

Friday, September 5, 2008

Hamstring, hamstring, oh hamstring...

Hamstring is still a major concern, definitely skipping the TSC next week, No choice.

Training today anyway...
One arm chin practice and negative (many sets, done with plenty of rest in between.

Bottoms up press: 32kg x 2/2 x about 5 sets
Double MP Press: 40kg x 3 x 2 (weak link was hamstring, started to cramp--when my base gets stronger this will improve even more)

Weighted planks
Handstand walking

Speed bag.

Not using my legs is getting pretty frustrating but my body is forcing me to back off with sharp painful, obvious signals. All right already, I get it!

Wednesday, September 3, 2008

Feeling a dull pain in my hamstring so no swings, snatches, etc today. Improvised.

Bottoms Up Press
32kg x 1/1 x about 10 sets
One arm Chin Negatives (10 sets)

Fat Bar Weighted Chins
+32kg x 3 x 3
One arm pushups 10 x 3 sets

Power wheel rollouts+walking
Static Band Torso Rotation with purple and plate (will post a vid or pic soon)
Pinch grip training.

Monday, September 1, 2008

VO2 Max from hell

Not really a VO2 Max today but used the same protocol...

:15 work/:15 rest
24kg Kettlebell, 8 reps per set
15 minutes.

Very ouch.

Bent 15 easy bars later. Went for speed, best was bending a nail in 5 seconds, speed kills.
More OAC training to come.

Saturday, August 30, 2008

Do what you can.

Not a bad session today.

One arm Chin practice (used a purple band, very light pressure, I will have this in a month!)

32kg x 1/1 x 5 sets

Snatch 24kg
142 reps

I haven't snatched the 24kg in so long that it went by pretty easily, I was winded for sure, but my back got jacked up because I was protecting my hamstring, a pretty solid number considering this.

Still working the Z-health drills for my ankles, definite improvement in my pressing, and walking, (and chinning?).

Will bend nails later.

Friday, August 29, 2008


Ah... so this is what it's like to walk normally. My externally rotated hip, repetitive hamstring and knee pain... turns out it's all in my foot.
Yep, my foot. Seriously.
And the impingement in my right shoulder?
Also my foot. The left one.
I spent a good four hours yesterday over at Essential Strength and Lou and Theresa taught me about some Z principles. I learned some moves for my feet and lo and behold, I was walking normally.
Today I was double pressing 40kg for doubles AND see-saw presses, and my groove felt better. This stuff is no joke, I feel better. I move and walk easier. I'm going to keep up with the Z-drills, and "take off the brakes."

Simple training today, my hamstring is still tender.
Double 40kg Press 2-2-2-2-2
40kg See-Saw Press 2-2-2
Fat Bar Muscle Ups 8-8-8-8

Who knew my body could work like that?

Monday, August 25, 2008

Stupid, stupid, stupid...

Barbell: 1
Hamstring: 0

Felt good today even after sprints, then disaster.
Going to pull 450 for a triple, first set no problem (heavy, really heavy, but no problem). Second set, 2nd rep, RRRRRIIIIP! [expletive, expletive] Mother [expletive]!
I was feeling strong today, now I'm just pissed. Should I have called it quits after one set? I guess so. These things happen, I'll live, just frustrated. On the upside, I went to do pullups afterward and:
Weighted Pullup +16kg, 15 reps, 12 reps, 9 reps, 8 reps. Very solid, I think hoping for over 20 at the TSC with 25lbs added.

I'll work on my grip training, seated presses, pullups, and all things that don't involve my stupid, stupid hamstring. Ice and rest, ice and rest...

Sunday, August 24, 2008

Let's not forget about conditioning...

20lb weight vest
75 meter hill

Step 1) Put on vest
Step 2) sprint up hill
Step 3) Repeat as needed.

Started out at around 65% speed working up to 100% for the last 3 sprints, I didn't count, but progressed slowly and probably did about 20 sprints. Walking down the hill slowly each time for rest.
Short, sweet, killer.

Friday, August 22, 2008

More Training

Deadlift 5 sets of 2, mostly trying to work in the groove.
Pullup +16kg x 13,11,10,8
Snatch 40kg x 5:00, 60 snatches, 6/6 on the minute--fairly easy, will move to 8/8 next week.
I've also been working a lot of supplemental exercises that are really improving my fighting--but I will unveil those later!

KJ Press Protocol:
32kg 5/5 on the minute for first 5:00
3/3 for the last 16:00
Total Presses: 146--my shoulders are SMOKED, I haven't done this kind of volume in a long time and I can feel a slight impingement in my right shoulder that I am going to address.
Hit the heavy bag for a few minutes and then rolled BJJ.
Into the ocean for some active recovery.

Tuesday, August 19, 2008

Mini TSC

Last TSC I did ZERO training specifically for it. Nothing. This time I plan on about 3-4 weeks of a little bit of prep for it. Yesterday I did:
405 DL (still taking it easy, no problem here) for a few singles
weighted pullups +36lbs x 11, 9, 8, 8.
32KG Snatch in 5:00, 94 --I completed 20 snatches in the final minute, so I was clearly holding back, which I'm not proud of.

I'll probably hit this workout 2 or 3 more times before the TSC.

Today's training...
40kg Press x 3/3 x 6 sets
40kg swing x 10/side x 3 sets

Nice and easy, hopefully will hit the beach later.

Sunday, August 17, 2008

I've been performing 1 set of this complex many times (about 20+ now, and more on the way) throughout the day. Nothing major, not getting TOO tired, just getting the work done. A nice little sunday, if you will.

40kg Swing x 5L
40kg Press x 1L
40kg Long Push press x 1L
40kg Swing x 5R
40kg Press x 1R
40kg Long Push Press x 1R

Going to finish when I start feeling too tired, so far so good. Bent a few nails this morning as well, and felt pretty strong on double underhand bends.

Saturday, August 16, 2008

Training Update:
Unbraced nail bending is going well, my hamstring is about 80% and yesterday was a good day...

40kg MP 3/side x 4 sets
RDL 315x5x4 --very easy, just wanting to get my groove back on DL's.
Ring Muscle Ups 5x4 sets
Clapping Pullups 10x3 sets

Jiu Jitsu for an hour.

I think that my training will be more geared toward the TSC in september. I didn't train for it at all last time and was sore for 10 days afterward. More deadlifts, snatching and pullups.

Thursday, August 14, 2008

The Longest Sandbag Carry

I built a sandbag.
I would estimate that it weighs somewhere around 200lbs, although it feels like more. And it's big--really big. I filled it up with sand from a local playground and made it in the sandbox. I didn't consider the reality that I would have to carry it back to my car (about 400m away...up hill)
I hadn't planned on working out as I had already boxed today, but this completely torched me. My lungs turned to fire as I went up the hill and I recognized just how useful this new training tool would be. This new addition to my arsenal was inspired by Mitch over at IRONSTYLE.

Training is going well, still nursing my hamstring though.

Sunday, August 10, 2008

Doing Stupid things and Suffering the consequences

There is a fine line between stupid and tough. During the RKC last weekend I was on pain killers, big time. My left hamstring was black and blue, looked like hell, and felt worse. Life happens. I really wanted my RKC experience to go well, and it did. But now recovery is my main objective. A very light amount of lower body mobility drills and some upper body lifting is all I plan on doing this week. Nothing to aggravate the already angry hamstring. There is no doubt that participating in the RKC made the injury worse, but sometimes we have no choice. Prioritize.
This is just an opportunity to work on all of the things that I ignore (weaknesses).

Train hard, but train smart. And if you can't train smart, it's gonna hurt.

Tuesday, August 5, 2008


The RKC in LA was awesome. I got to meet Brett Jones and Dan John and got to know them well. That was a really awesome experience. Those 2 guys really know what they are talking about.
What I learned at the RKC I was able to immediately apply to my clients and they are better served for it. What people don't realize is that the RKC is not just a "Kettlebell Certification" it's a system that you can apply to all aspects of fitness. I am glad that I chose to attend and I am proud to be a part of the community.

I'm going to rest this week (probably until friday). What an experience.

Thursday, July 24, 2008

Palm Press
Taking a hold of the kettlebell itself (not the handle), strict Overhead Press.
40kg x 2 x 5 sets
Great for maintaining tension.

Weighted Pullup
48kg x 1 x 2
52kg x 1 x 1
56kg x 0 x 1 (failed 3 inches from top)

Tore 2 phonebooks of about 1000 pages, power wheel rollouts and handwalking for 5 minutes and called it a day.

Went to the beach for active recovery.

Going to take a few days off in preparation for the RKC and BEAST challenge next friday.

Monday, July 21, 2008


Bullet Proof your body:

Training today:
Palm Press 32kg x 5 x 10 sets
Pullup 16kg x 8 x 6 sets

Beast OH Swing x 10 x 3 sets

Snatch Test + 5:00 w/ 24kg
35L/35R, 10L/10R, 10L/10R
Total of 110 (very slow paced, focused on making 70 with one switch)

Friday, July 18, 2008


48kg OH press 2 sets
48kg Viking Push Press: a couple sets of 5-10
56kg Pullup (almost got it!)

Snatch test w/ 32kg: 29L/35R

Rolled Jiu Jitsu for an hour

Sparred for a half hour Boxing.

Fun but presses felt weak today, but at least they went up.

Monday, July 14, 2008

Consider yourself TAMED!

Beast Press 48kg x 1/1 x 2 sets
Beast Pullup 48kg x 1 x 2 sets
Beast Pistol 48kg x 1/1 x 2 sets

Then all 3 in a row.
Beast Press
Beast Pullup
Beast Pistol

Wasn't feeling 100% at the beginning but found my groove. I am SO Ready for August RKC!

Then some condiitoning
Ladder 1-10
Beast Swing

Sunday, July 13, 2008

Swing-Burpee 10-1 challenge

Alternating Ladder 1-10 of burpees and swings. Used the 48kg Kettlebell.
A REAL lung-buster, definitely going to do this again, I got it on video but failed to get the last 2 rounds on tape (battery died). Finished in 3:33.
Then I did some rope climbs about 10-15 focusing on a slow eccentric on the way down (one-arm chin training)

Swam in the ocean for active recovery.

Friday, July 11, 2008

Tough one

48kg Press
1/1 x 2
failed 3 times afterward (not happy but I think I might be tired from pressing all the time)

40kg Pullup x 1 x 2
48kg pullup x 1 x 1 (failed afterward)

Jiu Jitsu for 1 hour

Swam in the ocean for recovery.

Long day, time to eat.

Thursday, July 10, 2008

Another brick in the wall

Training is boring lately, but it's necessary.
Press 48kg
Pistol 48kg
Pullup 40kg x 3

about 2-5 sets of each depending on how I felt with each one.

Some windmills and armbars plus a rope climb to round out the day.
Train simple.

Tuesday, July 8, 2008


Went down to cardiff beach to lift stones today. Mostly Cleans and Zercher squats. Eventually was able to press one of the stones but I was a bit over-zealous in rock selection today (Very Heavy).
Will probably do some snatches and sledgehammer work later.

Monday, July 7, 2008

Keepin' at it.

40kg x 3 x 5 sets
40kg x 3 x 5 sets
32kg x 3 x 6 sets

10 minutes :30 work/:10 rest
Battling ropes
16kg double snatch
50 burpees.

simple, not easy.

Sunday, July 6, 2008


You have to focus on your goals. My goal is August 1st-3rd RKC and the Beast Tamer Challenge.

48kg Press 4 or 5 sets
32kg pullup 3 sets of 3
48kg Pullup worked up to one set
48kg Pistol 1/1 x 3 sets

I can do it, I know I can. I just need to keep the intensity and the focus for one more month.

Did some small conditioning afterward.
5:00 with double 28kg kb's
5 Double Snatch
5 Double Front Squat
5 Double Jerk
5 Burpee

Finished with some jump rope to bring my hr down slowly. Simple, Brutal, Effective.
Focus on your goals. FOCUS!

Thursday, July 3, 2008

I've been training, just not updating.
Took monday off--needed a day off.
Heavy stone lifting on tuesday:
-I pressed a stone this week that I had failed many times to press in the past which I was very happy about.
My grip does not hinder my lifting stones in any way anymore.
Mostly pullups and shoulder mobility drills (armbars, tgu's, etc)
I have been slacking a bit and working a lot and my sleep patterns have been off. So I have been focusing primarily on the Beast Tamer Challenge in a month and the pullup is the only thing I am worried about.

Day off again today, might go swim.

Sunday, June 29, 2008


It doesn't always have to take the wind out of you to get a good strength session in.

Between yesterday and today I've done about 50 weighted pullups, over 100 high pulls with the 40kg kb, and a lot of sledgehammer levering. I took it easy from a cardiovascular standpoint but rested often for long periods of time and it let me focus on pure strength. Don't worry too much about your rest periods, wait until you're ready and make sure you give it 100% effort and attention during each lift.
Just practice.

Will do more presses throughout the day with the 32kg while I watch the EURO 2008 Final.
Go Germany!

UPDATE: Decided to give the 10 minutes of 32kg Turkish Get-Ups a try. No idea how many I did, but I'm a believer.

Friday, June 27, 2008

Press a lot.

48kg Press: 1/1 x 5 sets
felt strong

48kg pistol: 1/1 x 3 sets
easy enough.

Rope Climb: 5 sets

Then Rolled Brazilian Jiu Jitsu.

Thursday, June 26, 2008


Today I didn't lift. Not in a sense that most people would consider lifting.

I went over to Solid Rock Gym (an indoor rock climbing facility) and climbed for about 2 hours.
The first hour was dedicated to using my upper body only. Climbing a sheer face without your legs is a serious challenge to your grip and back!
Then the second hour was a greater focus on using my legs (which is how you are supposed to climb).
Then went to the beach and swam to aid recovery of my body (and my mind, going to the beach is a great stress reliever for me).

Find a way to do something new and different for your workout- you can thank me later.

Wednesday, June 25, 2008

Don't confuse strength with conditioning

Ring work(front lever practice)
Sledgehammer levering/one-arm casts.
2 TGU's/side
10 high pulls/side
rest 1:00

10 sets--used a 40kg kb for both

Then Conditioning:

:20 work
:10 rest
20 minutes.
Simple. Brutal. Effective.
--a side note, that rope is 2" diameter, 50' long. RIDICULOUS.

Tuesday, June 24, 2008

More stones

Tuesday has been Stone Day for a few weeks, and I love it. I feel like I am able to handle bigger and heavier stones now than before.

Zercher Squats/Deadlifts
Continental Clean and Press/Jerks
Make every training session a battle, use stones!

Monday, June 23, 2008

Simple but not easy

Training today was pretty basic:

Front Squat
315x3 x 3

Weighted pullup
40kg x 1 x 5
48kg failed---wasn't feeling strong, no worries.

10 rounds with double 28kg kb's
5 high pulls
5 burpees
10 plyo lunges
25 double unders

Saturday, June 21, 2008

Forgotten Exercises

Sometimes we all forget about the old favorites from past training routines. Today I revisited a few things I haven't done in a while.

2 hands anyhow+OH Squat
5 sets with 28's

One KB OH squat:
48kg x 3 x 5

Rope Climb

5 rounds with 28kg kbs:
Double KB high pull

Sledgehammer levering and one arm casts to finish the day.

Friday, June 20, 2008

Short and sweet

Fat Bar Press:

Fat Bar Complex:
6 reps of each x 2 rounds
BO row
Push Press
Back Jump Squat

then Jiu-Jitsu

Wednesday, June 18, 2008

Training Update:

I haven't been totally inactive, just trying to spend less time with electronics.
Here it is:
Back Squat 5x5, 1x20
Pullup: 3x5
Military Press: 88x3/3x5 sets 106x1/1
Push Jerk: 106x5x3

Stone lifting at the beach+ Snatch intervals

Weighted rope climbs x 3
TGU's 32kg x 5/5

:45 work/ :15 rest for 30:00 of:
16kg double snatch
Knees to elbows/ floor wipers second 15:00 (tactical change as my grip started to go)
Jump Rope

Talk about cardio.

Remember, there is always someone out there who is stronger, faster, and wants it more than you; you must work for it.

Saturday, June 14, 2008

Friday, June 13, 2008

A workout that requires real stones.

Cut up arms, tight back, lifeless legs. Spoils of war.

Thursday, June 12, 2008

Cardio-Grip Fusion

Fat Bar Complexes on a 2" bar. Lungs and grip were on FIRE!

The 2" bar made this so much harder than I thought it would be. Using the 2" bar makes everything you do much more difficult.

Wednesday, June 11, 2008

Power C+J

First time videotaping myself from the side--it revealed a few problems.
Power Cleans felt good. Jerks felt ugly for the most part. But we all have our strengths and weaknesses. Training your weaknesses is what allows us to achieve our physical potential.

Tuesday, June 10, 2008

Build Real Strength:

It's going to be awesome.

Monday, June 9, 2008

Back to the Barbell

Not a fun session, but a useful one.

Back Squat:
350x5x3 sets

Front Squat:

Back Squat:
225x20 (Ouch.)

Fat Bar Pullup:
28kg x 3 x 6
bodyweightx 10

KB Push Press
40kg x 5 x 5 (short rest between sets)

Fat Bar TGU:
90x 1/1x 2 sets

Fat Bar Complex w/ 110lbs +bar:
3 rounds:
Stiff leg deadlift
Bent over row
Hang Power Clean
Front Squat
Back Squat
Rest 1:00

I also tore a phonebook today for the first time pre-workout (about half the size of the yellow pages but still solid.)

Saturday, June 7, 2008

Practice makes Perfect.

For those who follow my training I have to come clean. There is a lot I do outside of what I put down in my log here. Through the course of a normal day, I probably perform anywhere from 50-100 pullups, a rope climb, a few presses, windmills, anyhows, etc. I don't consider this part of my training regimen. I rested today and still push pressed the beast for sets of 2, swung the beast for no idea how many, and a few muscle ups on the rings.
It's not "a workout." I'm not looking to get a "pump in my bi's." I want to be strong. I want to be fast. I want to be ready for anything at anytime.

Don't go in thinking about getting a good workout, think about how what you are about to do will make you stronger/faster/better.

Go practice.

Thursday, June 5, 2008

More "Cardio"

Burpees 30 seconds
Rest 20 seconds
Heavy Bag 30 seconds (focusing on speed and power-throwing every punch with bad intentions)
Rest 20 seconds

Repeat for 18 minutes. (used the gymboss for rounds)- video only shows first 10 minutes or so.

One word. Brutal.

I did this after a workout that was primarily pulling motions. (rest day on paper but you know how that goes...)
Try this for some serious fight conditioning.

Tuesday, June 3, 2008

Stones and a new toy...

Great weather outside today, great weather for lifting stones.
Went down to the beach around 11:00 and lifted stones with Robert for over an hour.
Clean and Press
Zercher Squat/Deadlift
Shoulder Squats
Throws for distance
Carries for distance

My arms were cut up to shreds (these are natural rocks, with jagged edges: That's manly)

Went to home depot today and made my new toy...
For under $30, I successfully manufactured a 2" fat bar with 3" "rolling thunder" PVC handles.

Too much grip work in the last 2 days. my hands are fried just typing this.
Go make your new fat bar, it's cheap.
The making of it was pretty straightforward but if you have any questions let me know.

Monday, June 2, 2008

Sunday, June 1, 2008

Alternative Conditioning

Today was a rest day on paper, but the weather outside was absolutely awesome.
Went to the beach and threw the football around with a friend for about 30 minutes.
During that 30 minutes I ran patterns (at full speed) through the sand and deep water.
Moving as fast as you can in waist deep water is a full workout that will really test your work capacity.
What I could have done today was just chill, which would have been fine, but instead I took the opportunity to just be active. Embrace the chances you get to showcase your hard work in the gym. Give 100% and be happy that you have 100% to give.

Train hard, play hard.

Saturday, May 31, 2008

Good session

Rack Pulled from just above the knee today:

Did a few more anyhows for video:

finished up with 8 rounds of:
5 double snatch w/ 28kg kbs
5 one arm C+Push Press w/ 40kg kb
5 burpees
Every 2 minutes for 16 minutes (each round took about 1:00-1:15)

Friday, May 30, 2008

Anyhow: a new version

Robert Budd showed me a new anyhow variation, and I loved it.

Bent Press into an anyhow, then One arm overhead squat, with one bell in the rack, see-saw press to other side, another one arm overhead squat, and that's it.

I played around with variations of that for the better part of an hour
-multiple getups without letting go of the bells,
-anyhows into overhead walks
-multiple overhead squats
-sotts press into anyhow

Started out using two 28kg kbs, cycled up to using a 40 and a 32---that was brutal.
Minor grip work and then:
Went outside and hit the tire with the sledgehammer for 200 reps as fast as possible

I'll try to get a video soon of anyhow variations, for now check this one.

Thursday, May 29, 2008

Grip it.

Just grip today-

Sledge Levering (all directions)
Torch Lifts w/ sledge (I played with the sledge a lot today)
32kg Bottoms up cleans

closed HG 200 for 3/3 x 2 sets

Felt good to dedicate a day to grip.

Then I hit the beach and some swimming ensued.

Wednesday, May 28, 2008


Still nothing overhead or straining, but I got in a good session anyway.

Suitcase DL
205x5x5 (grip is still the limiting factor)

Alternating swings
40kg x 25, alternating every 5 x 4 sets

Battling ropes about 10 minutes total

Farmers walk and plank variations.

Took about 30 minutes, not a ball-buster but I feel like I got some good lifts in.

Tuesday, May 27, 2008

Brutal Cardio

Gymboss timer to :15/:15

Snatches right arm
Snatches left arm


Set it for 50 rounds. Totally wiped.

Saturday, May 24, 2008


Short session today because I tweaked my neck--a little time off won't kill me.

Zercher Deadlift

OH Press
40kgx 3x 5 (this is where the neck started to feel off)

Weighted pullup
24kgx5x4 (was going to do 5 sets, then my neck told me I wasn't)

Alternated farmers walks and Power Wheel walking on hands for 5 minutes
Power Wheel

Probably one of the better finishes to a workout I've done for trunk strength and grip endurance.

Thursday, May 22, 2008


Walked for 45 minutes on the treadmill at an incline of 3%. Awesome Workout! Got a great burn in my calves! And I was in the "Fat Burning Zone" for 25 minutes!
This is what we live to hear every day. I'm going to make up the "Carb Burning Zone" and make a fortune.

All joking aside, I just played around at the park. Brought a 32 and a 20 and went to town. A few tgu's snatches, and well just fun.

I could talk about how awesome it this is for eccentric ballistic loading of the grip and posterior chain but who cares? It's good for you.
Go do it.

Easy Day

Like I've said before, you can't force your training to be 110% all the time. I haven't been feeling super strong lately so I took an easy day.

OH Press 40x3x5
OH Push Press 48x3x2
Pullup 5 reps in between each set of presses.

DBL KB Front Squat 2x28kg kbs 3 sets of 10 reps (first time doing kb front squats with this weight, more of a midline stabilization and shoulder strength than an ab exercise, but still great for the legs)

I was going to just end it there but I felt like snatching:
32kg kb RKC snatch test style

Not bad, grip is still the only limiting factor, ugh.
Overall though, good training considering how I felt at first.

Monday, May 19, 2008

Do what you can, with what you have.

I haven't gotten much training done lately, my left knee has flared up and I can't squat with any serious weight or do pistols. Then last week, I tweaked my neck (probably stress, there is definitely a connection between mental anguish and physical pain). So today I took it easy.

Suitcase Deadlift: (grip was the limiting factor--time to work on that support grip again)
185x3repsx5 sets

Zercher Deadlift
185x5repsx3 sets

5 rounds:
10 Swings (48kg)
10 Burpees

short, sweet, good bang for your buck with the lifts I was doing, and my neck feels a lot better.
The moral of this story is to listen to what your body is telling you, and train accordingly.

Thursday, May 15, 2008


You need to have goals. Bottom line. If you don't have at least a goal in mind when you're training, you are doomed to failure or, even worse, mediocrity. With every rep of every squat you have to know that you're bringing yourself 1 step closer to your goal. Don't waste your time doing things that won't get you there. Pick 3 things, or even just one thing that you want to accomplish in the next 3 months...6 months...year... and then go and make it happen! Too many of us just go through the motions and waste our time, don't let that person be you.

Some of my goals:
Devote more time to zercher lifting (and other odd lifts)
Flip the tire at least once a week for conditioning
Improve my nail bending (more sledgehammer levering)
Spar more in boxing and jiu-jitsu

On a more quantifiable note:
Beast Tamer Challenge (August 08)
One-arm Pullup
Deadlift 600lbs (before 2009?)

There's a lot there but I still want them all. Get stronger!

Monday, May 12, 2008


I am on a rest week this week. I have been going hard for about 13 weeks which some might say is too much. And from a professional standpoint I would have to agree with that. However, during those 12 weeks I made consistent progress even last week (which was supposed to be a rest week) when I hit a few PR's. You have to listen to your body and though for most people, 6-8 weeks is long enough to at least take a back-off week from heavy weights. You need to rest. You're going to get stuck in a rut trying to grind through for 52 straight weeks and you won't make progress.
If you feel like you've stalled in your training, think back to the last time you took some time off, and how good you felt when you finally got to hit the training hard again. Take a week off, set up a new program that is going to help you achieve your goals.
Hit it hard.

Wednesday, May 7, 2008

Weak, yet strong

Back Squat
315x6 (felt my hip on the 6th rep so went back down to 285)
Suddenly decided to front squat instead
Front Squat
Front squatting I felt much stronger, I don't know why.

Fat Bar Pullup: No weight 15x4 sets

48kg C+P 5L/5R x 5 sets

48kg tabata swing (just so I didn't feel like a total bum.)

Overall I felt pretty strong toward the end, but I am really not happy with my squatting lately--although my form has been more glute-centric which is a positive)

Tuesday, May 6, 2008

Part 2

Pistol 48kgx1x4
Fat Bar Pullup 50lbx5x4
Finished with some "Brutal Minimalist Fitness"

10 rounds:
48kg swings x 10
Burpees x 10

took about 6 minutes
Don't usually measure heart rate but it felt high and I clocked in at 218BPM.

Sunday, May 4, 2008

"The English won't let us train with weapons, so we train with stones."

Today was a recovery day on paper, but erik persuaded me to go to the beach and lift heavy boulders for about 2 hours.

Rocks, slabs of concrete, bigger rocks...

Clean and Press
Shoulder Squat
Zercher Carry

Squat and Throw for distance
Pinch grip carries (one and two arm)

Talk about a total body workout.. Scarred up hands and arms, but it's impossible not to feel manly after a session like that.

All of your best strength gains will come along with things that are physically painful.

Saturday, May 3, 2008


A few presses with the beast today and a video:

Then finished with 15 minutes of :30/:30 alternating 30 seconds of tire flips with 30 seconds of 16lb sledgehammer swings. Good day.
Train harder!

Friday, May 2, 2008


Robert brought in a 48kg... So I played with it.

First touch on a beast, I was definitely excited.
Cleaned it up with the right- and pressed it. So awesome. There was some hip action and some abdominal momentum to be had, but no knee bend. So it counts. Did plenty of swings, a few snatches on each side--grip is the limiting factor in doing more snatches.
Eventually did an overhead squat on each arm and felt pretty awesome.

Then rolled BJJ-again with someone about twice my size-but I am definitely getting technically more capable.

I felt so great today--I had an opportunity to excel and go beyond what I have ever gone and it felt so awesome. You need to give yourself the chance to get stronger. I can tell you right now that I won't be using my 32kg as much anymore. For your next training session, try pushing yourself beyond what you know you can't do, and give yourself a chance to do what you've never done before.

I got a little carried away with the beast so I'll probably be "Sore As Hell" tomorrow.

Thursday, May 1, 2008

On the Clock

Lazy today, but still found time to squat and got a little more motivated afterward. A little sore from "atlas stones"

Back Squat

50lb fat bar weighted Pullup
2 per minute for 16 minutes

6 rounds
5 pullup
10 plyo lunge
10 plyo pushup
10 kb swing

afterward did some armbars and rehab work.

Tuesday, April 29, 2008


Erik brought his new toy over today and we had some fun doing some strong man stuff.

"Atlas stone" Clean and Press
Clean and zercher squat
clean and shoulder squat
shoulder and carry

worked our way up to about 75 kilos.

If you have a worthless old barbell take off one of the collars and you instantly have a way to work atlas stone lifting

A few short clips of the workout.

Afterward worked some pullups and extra grip work, but to be honest, after all the "stone" lifting, I was toasted.

Monday, April 28, 2008


Clean 265x2x5
cleans are feeling strong.

Double KB Snatch
2x24kbs x 15 reps x 3 sets

5 rounds (done with 32kg kb):
10 kb swings
10 plyo pushups
10 alt swings
10 deck squats
10 snatches

turning my focus to conditioning for a month or so. started slow today but finished strong.

Sunday, April 27, 2008

The Odd Lifts

I like the odd lifts. I think they give a good mental break from monotony, and in some cases add a bit of danger-which I dig. I think you can build practical strength from doing this type of thing.

25lb plow lift + press

Ask me about "leverage"

Very difficult, most challenging on the abs trying to stabilize the bar and overcome the leverage deficit. Start with an empty bar or a womans bar.

After 5 sets of those, conditioning. I have been letting my conditioning fall lately so yesterday I hit it fairly hard.
8 rounds of:
plyo lunges

took about 15 minutes, felt better than I thought and I took no breaks. Remember, this is conditioning, NOT strength training.

Now go try some new lifts and break up the routine.

Friday, April 25, 2008

Why weight classes exist

Easy day in the weightroom--brutal day of BJJ.

Low Hang Clean

Fat bar pullup, no weight

1 hour of jiu jitsu-class
then 45 minutes of "sparring"

And of course, my partner happened to weigh about 315 pounds.

I didn't exactly feel outmatched, but it was like trying to move a boulder. This was a good a good thing for me because I have a bad habit of using my strength rather than applying any skill. Not today. Good session: totally wiped.

Rack Pulls: Be brutal:

Thursday, April 24, 2008

Power Cleans

Started at 110kg, moved to 110kg+20lbs (no small kilo plates)

Going to start getting video of everything I can. Please comment and be critical, I feel that if I put myself on the chopping block it will either A) Motivate me, or B) Crush my self-esteem.
Either way... as long as I get stronger.

Wednesday, April 23, 2008

Long workout today

Pistol: 80lbsx2x3 sets, 35lbsx10x2 sets
Fat Bar Pullup: 50lbs x 5 x 3 the spinning fat bar made this very difficult

Rack Pull: 505 x 1 x 5--Felt weak and I still suck at the lockout.

2 hands anyhow with 2x 32kg kbs. 3 per arm, felt good.

One arm snatch w/ 32kg kb alternating every 5 for 2:00

Heavy bag work, mostly hooks. 10:00

Tuesday, April 22, 2008

What's in your trunk?

The Trunk

The "Sled" This is really an "apollo exerciser" from 1981 (or so) fitted with carabiners and 120feet of rope from home depot. It's initial purpose was an exercise tool to fit under the door. It can provide up to 600lbs of resistance using friction of the rope turned inside the machine.

The whole setup which includes a belt to strap in, 2 handles, and a strap to hook the device anywhere I choose.

A kettlebell: at 16kg it is perfect for juggling or throwing around.

A weight vest: 20lbs from WalMart. I can make it tight enough for any plyometric or explosive exercise. At 40 bucks you can't beat it.

A sledgehammer: A GREAT tool, very versatile--I will get into the wonders of the sledgehammer later and in depth, for now just recognize its wrist and grip strengthening and conditioning properties.

What's in the trunk of your car?
Find an excuse to train outside and give yourself an opportunity to do so.

Monday, April 21, 2008

Power Snatch

175 x 3 x 4 sets

TGU's 3 each arm at 32kg, 3 sets
Arm Bar 2 per arm at 32kg

2x rope climb w/ 20lb vest

then used the 32kg for
2 rounds of:
Clean+Jerk 2 per arm
Clean+FS 2 per arm
Jerk+ OHS
Snatch+OHS+Sots press

Took about 10 minutes I wasn't really rushing, the 32kg was a bit heavy for so many sots presses

To perform a sots press you drop into a full squat and press the weight overhead without standing up. It's a killer, try it with a 10lb dumbbell first.

Sunday, April 20, 2008

Tire Flips

Tire Flips + plyo jumps (in and out of tire) 50 yards= 1 set
3 sets
Slosh pipe OH carries.
Sledgehammer swings, a few sets two arm, one-arm, etc.

Simple, but not easy.
There's my cardio. You can keep your 45 minutes on the elliptical, and you can keep your "fat burning zone."

Saturday, April 19, 2008

Complex Training via sled

Easy day... at least it started that way...
one arm one leg press
32kg x 5 x 4 sets
(I don't have anything larger than a 32kg so I am increasing difficulty in other ways)
Then I went outside with a pair of 24kg kbs and my new sled.

This sled is really a gearbox from the 80s with 120ft of rope from Home Depot in it. Not pretty, but it seriously gets the job done.

10 double snatches with the 24's followed immediately by a sled pull. Each round took about 50 seconds. Did 5 sets. My legs were screaming and my lungs were ready to explode by the end of 40 yards. Doesn't seem very far but it was one of the most grueling training I have done with the sled. I love my new toy. Pictures soon.

Friday, April 18, 2008


On days that I roll Jiu Jitsu I usually keep a low volume workout immediately beforehand. This was no exception.
Power Clean and Push Jerk
wait a second. That was a POWER clean. It also happens to be a new PR for C+J... hmmm..
with power cleans i don't do %'s and just play by how it feels. And today I used plates in lbs and plates in kilograms, what a lucky mistake! I didn't even split jerk to get it up, it wasn't pretty but I'll take it. Sometimes you just have to say MORE PLATES! and not worry about what % of your 1 rep max or how many kilograms it is.

Fat Bar pullups
+20lbs 3 sets of 10
unweighted 2 sets of 10
32kg kb snatch + OHS x 10/side alternating (trying to improve my flexibility)

Then a 5 minute rest and Jiu Jitsu for an hour. I felt good today and a few people even commented on how strong I was. Hey, I'm not a black belt, so if I am up against someone who has been rolling for years, I'd better be strong as hell.

Good session.

Wednesday, April 16, 2008


You have to listen to your body when you train so I took it very light today.

Light kb juggling to warm up

16kg bottom up TGU- 5:00

16kg arm bar

Some H2H clean and squat+ push press
20 reps alternating sides
3 sets

swings "Turkish Windmill Bars"
what's that?
do a Turkish get up, do a windmill at the top, come back down into an arm bar.
great shoulder stability.

if nothing else today was good for some active rest.
listen to your body, and rest when it wants rest.

Tuesday, April 15, 2008

You don't know Squat

Went to the Gold Metal Gym (aka Erik's garage) today for some squatting.

I think I learned some things about myself. I can get pressured into doing a 20 rep suicide set with a small application of peer pressure, and my form is better when there are people around. who knew?

then we finished with some 20 rep back squats
225 on the bar, no stopping, 20 reps.

finished the day with some sled pulls (my new toy, pictures and article soon)

don't know what walking is going to feel like tomorrow...

Shut up and Squat.

Monday, April 14, 2008

Burpee ClusterF%&*!

I was visiting with people out of town this weekend. Didn't get to train the way I wanted to, got sunburned, blah blah blah... Regardless I felt like a fatass today. So I tried to remedy that:

Power Snatch: 80kg

Reverse Sled pulls (with rowing motion)
about 5 trips

Rest 5 min

5 rounds for time:
10 burpees
10 snatches/arm w/24kg
10 alternating kb flips w/ 24kg
10 burpees
10 plyo pushups

Thus the burpee Cluster%&*! was born.
I learned two things from this: my lungs work fine even when on fire, and I need to do more plyo pushups.

Saturday, April 12, 2008

Tire and Sledge

It was about 85 degrees today, and I don't let the notebook control my training or my life so that meant I was training outside today. After a few muscle ups (and some other ring work) and some light kb juggling and mobility work I went to town with the 550lb tire. Fat bar pullups for 5 sets then: 10 flips, 20 sledge hammer swings. 5 rounds. Then a double alternating tabata of flips and sledge swings total: 8 minutes.

Intense. Why waste your time?

Wednesday, April 9, 2008

Get-Ups and Knock Downs

Thought I'd go 100% today but listened to my body and wasn't feeling great. I did some 2 hands anyhows and then a few kb complexes to get my heart pumping. A few muscle ups on the rings and finished with some heavy getups for 5:00 and swings for 5:00.

An interesting story about boxing:

After feeling totally wiped by this some guys from the boxing club asked me to spar. My workout was finished so I eagerly accepted.
I haven't gotten into the ring much because no one is ever around who wants to spar with me. Here's where it gets interesting: I spend the first 10-15 minutes throwing jabs and trying to help my opponents-there were 4 of us so we could switch out and keep a good pace going (GREAT conditioning by the way).
Everyone was pretty evenly matched (so I thought), and we took a 3 minute break. Now I weigh about 195 depending on the day and I'm 5'9", so I've got some meat on my bones. And one of the guys tells me I should "quit throwing jabs like a pussy and start punching like a man, throw some hooks or something." (maybe he was just pissed because I kept dodging his punches and jabbing him in the nose). I'm trying to work on technique here and It takes a lot to get me riled up. I shrugged off the comment and assumed it was just a joke so I called him a girl and blah blah blah.
I guess this fellow took me seriously. The buzzer rings and this guy has murder in his eyes--he throws a massive right straight at my face and in the same instant I duck underneath (I'm 5'9", he's 6'2") and throw a left hook to the body and it felt like my glove was inside this guy's body.
He. Went. Down. Now I don't know what a gasping fish sounds like, but I have a pretty good idea now.

Why am I telling you this?
Hips. A hook comes from your hips, your center (I try to avoid using the word "core" like the black plague). Working with kettlebells and olympic weightlifting has given me great rotational strength (juggling in specific I think). If you know anything about boxing you will recognize how rare it is to go down from a body shot. I haven't gotten into the ring to spar in months (although I have been punishing my heavy bag)--and after today I'll probably be hard pressed to find a sparring partner again...
what's a guy to do?

Tuesday, April 8, 2008

Juggling. Juggling. And more Juggling.

Juggling the kettlebell has so many benefits including active recovery. I am still sore as hell from the TSC so I am going to take it light.
Someday I'll get a video camera and demonstrate what I am talking about.

Set of grippers came in the mail today- I'm thinking of adding some nail bending and grip training into my routine as well. My goal is to crush a potato or an apple with my hand. I'm just going to see where it takes me.
Hitting it hard again tomorrow.

Monday, April 7, 2008


My entire posterior chain is completely destroyed from the TSC. Walking is a trying task. My hand is torn.
No regrets.
Train harder.

Sunday, April 6, 2008

Tactical Strength Challenge

One of the greatest things I have ever done. The atmosphere was electric and I was fired up.

Oh, and I got peer pressured into the elite division (thanks guys)

Deadlift: 485 --disappointing because my PR is over 500, I held the bar in a half deadlift for about 10 seconds so I think I'll work some rack pulls for a while and have no problem. It's an embarrassing thing to be able to rip a weight off the ground and not be able to lock it out.

Weighted pullups: 21 with 25lb belt
Felt good 30 next time

Snatches: 100 in 5:00
Here is where it got interesting- I haven't done many snatches with the 32 because it's rough on my hands--and today was no exception. I flew through the first 3:00 and the last 2:00 were pure adrenaline. My right hand tore pretty badly in two places and I was screaming out every rep. I took 1st in the pullup and snatch and 2nd in the DL, which gave me the win overall.
Like I said, the atmosphere was electric. Thanks again to Franz and Yoana for putting it on. Revolution La Jolla

Awesome day. What a feeling. I recommend that everyone compete if they ever get the chance.

Wednesday, April 2, 2008

VO2 almost max?

Short workout today, trying to taper (for one week at least) for the TSC Tactical Strength Challenge

Power snatch+ Hang Snatch+ 3 OHS
6 sets at 70kg

VO2 Max
24kg kb
15sec work/15sec rest
25:00 total
7 reps per round

I think I'll have to try to go faster next time? my worst complaint was a nagging blister on my left hand. I guess next time I'll go for 8. Live. Learn. More reps!

Tuesday, April 1, 2008

Tabata's and a new scoring method

Double Snatches w/ 24kgs
1 min rest
Clean and Jerk w/ 24kgs
1 min rest
farmers walks 3 sets near failure

I was lucky enough to have a training partner today to keep score with (normally training partners last about 3 sessions with me), he had never done a tabata before and asked how to keep score.
I decided today that we would take your highest and lowest score and add them up.
I feel that when your lowest score is the only factor, people tend to dog it.

No intensity=no tabata.

Next time you tabata, give it your 100% effort, bust your ass on the first set, and then do the same for the next 7. Remember, your opponent will be doing the same thing.

Sunday, March 30, 2008

Juggling...and attracting a crowd?

What started out as a spur of the moment de-stressor has turned into a sunday ritual- and not the kind that might cause controversy.
Today, like last week, was sunny and warm and there is an open field at an elementary school near my home.
So I took down a 16kg and a 32kg kettlebell and went to town. flips, snatches, spins, tgu's...anything I felt like doing. No agenda, no goal. But by the end of an hour (which flew by), I was dripping in sweat, and about 10 or so people had gathered around to watch. The question asked most was "how heavy is that big one?" and the second question was "how many pounds in 32kilos?"

I highly recommend that we all find time to train outside like this--I believe it's good for the soul.

So get up and get outside!

Wednesday, March 26, 2008

Death By Tabata: Courtesy of Dan John

Today I decided to change things up a bit. I had read an article on T-Nation by Dan John about the Tabata Front Squat. It boasted bringing a 500 pound squatter to his knees with a weight of only 95lbs. I've done tabatas before (20 seconds of all-out work follow by 10 seconds of rest for 8 intervals), I've front squatted heavy. I wasn't afraid.

Boy, was I wrong.

I throw 95lbs on the bar and think nothing of it.

Round One: 13 reps. Not bad, I thought. I'm gonna breeze through this.
Round Two: 13 reps. Still going strong. No problem.
Round Three: 10 reps. I figure this is going to be the magic number for rounds 4-8.
Round Four: 10 reps. My quads burst into flame.
Round Five: My lungs catch fire. 10 reps
Round Six: 10 seconds of rest feels like about 3 seconds. 9 reps
Round Seven: Tunnel vision-my world becomes a blur. 8 reps
Round Eight: I beg for death- cerebral function ceases. 9 reps
Round Nine: 8 reps. I fall to the floor and manage to scrawl an 8 onto the paper.

My legs are screaming, my lungs burn, and walking proves impossible.

I decide right there that the tabata front squat demands respect- and when it does not get respect- it beats it out of you.

After about 5-10 minutes of rest I did some double snatches with the kettlebells wrapped in towels to work the grip.

4 minutes- or in my case 4 minutes and 30 seconds- what have you done today?

Tuesday, March 25, 2008

A day of rest

Sunday was easter, and a rest day for me. It was about 80 degrees outside and I didn't feel like wasting the day.

So I went down to the local elementary school with a 16kg kettlebell and practiced juggling.
There was no sense of urgency, no measured rest periods, just me, some good weather and juggling my kettlebell.

I worked everything I am normally afraid to do with the blanket of the grass to cushion the fall of the bell. After about an hour I felt great, my grip was smoked, and it was just a great day.

Saturday, March 22, 2008



Worked a bent press variation of kb anyhows today

then did some snatch conditioning with the 32kg
5 minutes:
10/10 per arm the 1st minute

TGU's for 3 minutes then snatches for time again with the 32kg

5 minutes:
10/10 arm

finished with some core work L-sits, v-ups and planks
then farmers walk with 2 24kgs in each hand for time 2 sets.

Friday, March 21, 2008

Time Crunch?

Today I was a little pressed for time for a workout before jiu-jitsu so I kept it simple.

Power Clean 120kg x 2 x 3

Slow muscle ups on rings
Kb gorilla snatches

Tabata heavy bag

then off to jiu-jitsu

My point is, you can get a workout that is very solid in about a half hour. what's your excuse?

Wednesday, March 19, 2008

Sled dragging

Today I felt like pulling the sled.
I pulled it forwards, backwards, from heavy to light weight, tied a rope to it and pulled it while standing still.
Not only did I get an awesome burn in my legs, arms, and grip, my heart rate went through the roof.

Still doing your 45 minutes of "cardio" on the elliptical trainer? get out and do some sled pulls, your body will thank you.

Tuesday, March 18, 2008


Monday was a good training day :
Pistol 32kgx4x3
Press 32kgx5x3

Presses are too easy now, going to start doing ladders next week and work on volume until I get a heavier kb. Training to get a pistol and press with 48kg kb by august 1st to complete the Beast Tamer Challenge.

Quadruple Tabata:
2x24kg KB double snatch
Jump Rope
KB swing
medicine ball throws

it only took 16 minutes but rest assured that I was completely wiped afterward.

Saturday, March 15, 2008