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Sunday, November 28, 2010

Heavy Single Leg Deadlifts

Good example of how you can load up a single leg deadlift to really emphasize balance and coordination while still moving some serious weight.

Saturday, October 23, 2010

Fun with Paralettes

I am amazed at how much this exercise hit my lats. Abosolutely amazed.

Saturday, May 15, 2010

Training this week:

Lots of pressing and One arm chin negatives (and positives with pinky assistance)--elbow is feeling OK, but not perfect.

Wednesday I hit 5 singles pressing the 48kg bell and it was the most solid I have ever felt.

Thursday I did a bunch of tumbling and sprints at a field (front handsprings, backflips, cartweels, etc)

Today was double pressing and Pistols with more pullups.
Double 40's for sets of 3
Pullups @ 40lbs for sets of 6

Pistols for sets of 15 unweighted.
Finished with battling rope.

CK-FMS next week so training will be sporadic from wed-sun.

Monday, May 10, 2010

Back to the grind with some variety...

Barbell (yes barbell) Clean and Front Squat:
135 x 5 + 5
185 x 2 + 5
225 x 2 + 5
245 x 2 + 4,4,5 x 3

Single Leg DL:
32kg x 5/5 x 5
Glute Bridge + Green JS bad: x 10 x 5
Pullups on a variety of rock climbing holds

Handstand Pushups freestanding x 2 x 5
2" Rope Inverted Row: 10 x 5

Conditioning with battling rope and burpees. Got my heart rate to 204. Almost lost my lunch for the first time in a long time, and feel good about really pusing myself. Ended up doing an extra mintute of ropes at the end. Feel good about it.

Sunday, May 9, 2010

Old Time Feat of Strength: 2 hands anyhow

I really enjoyed this lift. I think that I'll actually try practicing it more regularly. The funny part is that to improve on this lift, I'm going to need to do some more curls. I tried with the 40kg kettlebell and couldn't curl the damn thing! I've been working with the program that I outlined in the (All Over) Strong DVD with some minor modifications (which is fine, by the way, just use common sense), and I feel strong, explosive, and athletic. I've been doing barefoot sprinting and agility work on the off days and I am hoping to get down to a 4.4 40-yard dash again soon.
More to come.

Thursday, April 1, 2010

(All Over) Strong now available!

(All Over) Strong is a Two Disc DVD by Jordan Vezina RKC Team Leader and Max Shank RKC. This DVD set details and Max and Jordan's individual training methods that have allowed them to develop a great deal of strength despite not even being close to what most people consider to be 'big'. Max and Jordan are walking, talking examples that you do not have to be big to be strong.

In this DVD you will find instruction on:

- The bottoms up press

- Kettlebell swing variations

- Steel bending

- Long cycle clean and jerk

- Joint mobility

- Kettlebell juggling

- And much more...

Add to this a detailed three day breakdown of Max's Strength Program and Jordan's Supercharged Program Minimum and you have everything you need to rapidly accelerate your progress.

Running Time: 98 Mins.

Monday, March 29, 2010

Being "Strong"

Just being able to lift a lot of weight isn't enough. It's awesome, but it's one dimensional. Oldetime strongmen used to have the conditioning to wrestle for hours. They were truly strong.

The other day I had to prove that I was still strong.
32kg Snatch Test
111 reps.

This is coming from ZERO repetition snatch training.
Swings and general (all over) strength is where the money is.

Person: "How do I do X?"
Me: "Easy. Get Stronger."

Sunday, March 21, 2010

Ring Muscle Up to Handstand

First try at this, it wasn't the prettiest thing, but I'll keep working on it.
Training is going well, been doing a lot of BJJ and conditioning but keeping my strength with pistols and pullups and BUP's.

I'll try to keep a better record here, but I am so busy working on things for the DVD coming out soon as well as a few articles on the side!

Monday, March 15, 2010

Level 2, in the works

Went down to Revolution to see my friend Franz (RKC TL) to see his new facility.
Little did I know he'd be turning me into a pretzel for an hour.

After some sick mobility drills I had a pen and paper and was furiously scribbling. The next day after practicing some of the drills I went into some bottom up pressing drills and it went amazingly!
24kg all the way up to 40kg of:
Palm Press
Military Press

The best part was that I haven't done any pressing with the 40kg in a long time. Sweet!
Here's a video of what I was doing, it's a great drill for finding your optimal leverage point (which is that of a bottom up press):

Friday, March 5, 2010

An update

I mentioned before that I was being secretive about my training to a certain extent and I am sorry about that, but it's going to be on the DVD coming out very soon:

I played around with some stuff the other day that was fun though:

Ring muscle up to handstand pushup x 2 (the hardest part is coming down from the handstand without crushing my face into the floor)

Played around with a lot of bottom up stuff afterward:
48kg BU Clean and hold
40kg BU Squat
36kg BU Press

Finished with 100 burpees as fast as I could and finished in 4:49
Also been doing a ton of Rehab stuff, really dialing in on some thing that I have let go for too long, nothing to write home about but it's a grind and it's making a difference.
BJJ today and maybe some muay thai.

Monday, March 1, 2010

Deadlift Challenge

Saturday I pulled 315 for 30:00.
Managed to get 172 reps out of the deal. And then my low back got run over by a truck.

Still sore today so I focused mostly on some Bottom Up Complexes to groove movements.

BU Carry

Single leg deadlifts 20kg x 5/5 x 3

Finished with burpees and swings.

Friday, February 26, 2010

Best Lift Ever!

I'm really happy with this.

Tuesday, February 23, 2010

Some Footage from the upcoming DVD

I've been very secretive about the training lately, I don't want to give too much away but I've been experimenting on myself again (and my clients, thanks guys and girls) for the DVD and the results have been awesome.
The ability to do just about anything without specifically training for it is what it's all about. I haven't touched any of these moves with a 40kg until last Sunday.

Wednesday, February 10, 2010

Ice Cream Makers

When I say Ice Cream Makers, this is what I mean. I'm not eating rocky road for 5 scoops of 10.

Progressing toward a front lever? This drill will help you get there.

Tuesday, February 9, 2010

Fun with Handstands

Going to get a little more serious with handstand pushups in the coming weeks along with some other bodyweight stuff.

Training yesterday looked like this (kind of)

Front Lever Practice, Ice-cream makers
Single Leg and double leg squatting

Horizontal Rows
Handstand Pushups

Core drills with JS band. (think of a standing side plank)

Then kicked the heavy bag 'til it begged me to stop.

Tuesday, January 26, 2010

Awww yeah

Super happy with this.
Training for monday went like this:
Double Clean and Jerk: 48kg x 2,3,2,1,1

Double BUP: 20kg x 6 x 5
Front Levers

Handstand Pushups x 10,8,8
Double 48kg Swing x 10,10,10 (with wool gloves on)

Thursday, January 21, 2010

Training for Wednesday:

Took a long time to get started, but I was determined to hit a few things...
Double Snatch+Press
32+36kg x 1,2,3,4 x 2 ladders

Double Snatch only
32kg+40kg x 4 x 2

Front Lever Practice and Cossacks

Pullup @ 40lbs x 3
Airborne Lunge @ 40lbs x 5/side
10 rounds

PM session
Handstand Pushup x 5 (hands elevated to increase ROM)
Sled Power Pull x 1 lap
Sled Drag x 1 lap
rest 2:00
Repeated 4 times

Bodyweight Tri extension on rings

Today will be some BJJ and some light get-ups and swings.

Tuesday, January 19, 2010

Monday's Training:
Played with a lot of double bottom up work, even went as high as 10 reps in the double BUP with a pair of 16's for a few sets to really work the groove. Then some squatting and walking with double bottom up bells.

Double Clean: 2x48kg bells x 6 reps x 5 sets
Double Swing: 2x48kg bells x 8 x 5 (less rest between sets of swings)

Pistol x 8/8 x 5
Ring Row x 12 x 5 (feet elevated, single leg, switch at rep 6)
Handstand Pushup x 8,8,8,8

Later that day hit some sled pulls, jump rope, and burpees in a circuit and hit the heavy bag.
Today I'll do some get-ups and roll BJJ.

Sunday, January 17, 2010

Nice Little Saturday

We didn't manage to film half of what we did, but it involved a lot of carrying, dragging, pushing, pulling, and walking--it was brutal. But fun!

Friday, January 15, 2010

Wow it's been a while since I've updated here


Let's look back at this week.
Saturday I went snowboarding but before I did, I did a circuit.
10 Pullups (on a soccer goal crossbar, think very thick)
20 pushups
Sprint 50m
Rest 1-2:00
Repeat 4 times and I was cooked.

BUP: 36kg x 2/2 x 3
36kg x 1/1 x 2

Ring Row +20lbs x 12,12,12
Handstand Pushup x 5,5,5
Many Swings, yes many.

BJJ for 2 hours

Double Snatch 32kg+36kg x 4 + 2 Presses x 8 sets

Pullup: +20lbs x 7
Airborne Lunge: +20lbs x 5 7 rounds in 15:00

Handstand Pushup x 12,10,8
Swing: 24kg x 20/20 x 3

Thursday: BJJ for 1.5hrs

Double Swing 2x48kgs x 10 x 10
Finished each set of 10 swings with a clean and a rack walk which was ridiculous.
A few pulls on the rolling thunder and up to BJJ.

Thursday, January 7, 2010

Yesterday's Training:

Double Snatch
24kg x 10 + 2 presses x 1
28kg x 5 + 2 presses x 1
32kg x 5 + 2 presses x 5
32kg x 10 + 2 presses x 1 (The snatches felt very strong all the way)

Pullup on eagle loops fingers only:
Handstand Pushup x 10, 8, 8, 8

Pushups and Farmers walks with 88's to finish.

Today's training:
16kg get-ups 3/3 with armbar and windmill
Hip Complex x 5/side
24kg swing x 10/10/10/10
Rolled BJJ for 1.5hrs

Monday, January 4, 2010

The intensity of my training lately has been somewhat low, but I have continued to be productive. This is a good thing, even if the fire isn't there, can you be productive?

Today's Training:
Bottom Up Press:
36kg x 1/1 x 5
32kg x 4/4 x 4
Supersetted with Pistols 5/side for each set of BUP's.

Press to Handstand on a 4' box: 5 x 5
Double Swing: 40kgs x 10 x 5

Bottom Up Clean: 40kg x :25 sec/side x 5 sets
Ring Row: +20lbs x 12,10,10,10,10

One arm swing: 40kg x 20/20, rest 1 min. 40kg x 15/15/8/8

I also did some tumbling earlier in the day: Front Handsprings, kip ups, rolling, etc.
Fun Stuff. Plan to Juggle the KB's and roll some jiu jitsu tomorrow.

Saturday, January 2, 2010

Last few days of training:
I've been taking it fairly easy.

Wednesday I was toasted from too much jiu jitsu so I didn't train, but I ran sprints the day before. I ended up rolling with a friend who weighs 240lbs. We ended up doing about five 20-minute rounds which was ridiculous but I did get a nice sweep to a rear naked choke which was a nice way to ring in the new year (never tapped him before, and we've rolled a lot, for over a year).

Thursday I did a ton of get-ups and swings.
Friday I took the day off but did some mobility work.

Today's training (finally):
Ended up rolling with brad (see above) again for about 30 minutes so I was a little smoked, so I skipped the heavy lifting.

Bar Muscle Up: 5x5
Ring Muscle Up: 5x5

Handstand Pushup: +20lbs x 5 x 5

Box Jump @ 52" x 3 These were cool because I just got some new mats today (for free, Yes!) that I stacked up.

Pullup on rings +20lbs x 6 x 10

Pushup x 20 x 15 (different hand positions, plyos, elevated, etc, kept it fun)

One arm swing: 24kg x 30/30, rest 1 min, 30/30, rest 1 min, 30/30.

Nice day of rest tomorrow, I am probably going to hurt from doing so many pushups, but my buddy from the air force is home so we hit a ton of pushups.