6.23.09

Mon. - off day

Yesterday- Cut grass then
Intu-Flow

A1. C&P Ladders 4x1 - 40kg
A2. Inverted rows - 4x5

6.8.09

KB warm up

Steven - 2h swings 9x15 - 20kg on the minute

Me
OA swings - 12x10/10 - 24kg on the minute

6.4.09

Kb Warm up

Steven -
2h swings 6x20 - 20kg

Me

A1. Relaxed MP - 1x5,2x7 - 32kgs
A2. Alt bent rows - 3x7/7 - 32kgs

B1. DBL Clean & FSQ - 3x5 - 32kgs

25 hindu squats

6.3.09

KB Warm up

Steven - TGU - 5 minutes 20# Go Fit KB

Me
A1. H2H C&P - 3x6 L/R - 24kg
A2. OA Ballistic rows - 3x6 L/R - 24kg

B1. DBL Rack Kickstand Lunge - 3x6 L/R - 24kgs
B2. DBL Swings - 3x6 - 24kgs - Head Level

C1. AB roll outs 3x6 - still suck
C2. Janda 3x5 - better than last week.

1 min rest between sets

I decided to go lighter today since i didn't make all 6 days with the 32kgs last week. Its an experiment. Over all great session.

Steven double his reps on the TGUs this session. I am either going to need to get double 16kgs, or another 20kg or maybe both. I also need another 40kg and 48kg.

Wife off day today..swings for her tomorrow.

6.2.09

Kb warm up

Teasha - TGU - 5minutes - worked on these with and without kb

Steven - neck was bothering so i gave him the night off

Me
A1. DBL Hang C&P - 3x6 - 32kgs
A2. Alternating RR - 3x6 - 32kgs

B1. Clean and Squat - 3x6 - 32kgs
B2. DBL Swings - 3x6 -32kgs

C1. Side Bends 3x8L/R - 32kg
C2. OH walks - 2 rounds L/R - Beast, 1 round - 32kgs

Spine decompression from SJ
seal walk fro KB Foundation

6.1.09 - family affair

KB- Warm up

Steven
2H swings 10x20, 2x15 - 20kg on the minute

Teasha
2H swings 9x10 3x5 - 20# Gofit KB on the minute

Both did real great. I am very proud both are training with me. my youngest son Shane is next.

Me
A1. DBL C&P - 3x6 - 32kgs
A2. DBL Ballistic row - 3x6 - 32kgs

B1. Suitcase squats 3x10 Bulldog/Beast
B2. DBL Swings 3x10 - 32kgs

C1. Ab roll outs 3x6 - I still suck at these
C2. OH walks - 1 round L/R Beast, 2 rounds L/R Bulldog

! min rest between each set

Spine decompression from SJ
Spinal Rock and seal walk from KB Foundation


I finally broke my habit of mixing styles. I had been dabbling with some GS techniques and anatomical breathing which was messing up my HS technique. I made a conscious effort to do all HS and biomechanical breathing. Much better & stronger  effort today.

5.30.09

@ CKC

KB warm -up

Demo'ed some swings, TGU, RKC arm bar, windmill, and bent press

@ Home w/ son
Kb warm-up

Steven
TGU's 5 minutes
OH and DBL OH walks 3 rounds

Me
Taking the day off. I did everything that i did earlier @ CKC but on opposite side to even things out.
I may train tomorrow. I will play it by ear. I feel much better today than yesterday. I actually feel strong.

5.29.09

KB Warm-up

Steven

2H swings - 20kg - 8x20

Me

A1. Relaxed MP 3x6 - 32kgs
A2. ALT bent rows -3x8L/R - 32kgs

1 min rest between sets

B1. DBL C&FSQ - 2x5 32kgs, 1x8 - 24kgs

1 min rest between sets

I felt really weak today. I don't know why with taking yesterday off. I think I will finish this week by going back to the 24kgs. I may finish the next 2 weeks with them also or go back to 5 days/week

5.26.09

KB warm-up

Steven;s session
5:00 of TGUs

Mine
A1. DBL Hang C&P - 3x6 - 32kgs
A2. Alt RR 3x6L/R - 32kgs

1 min between sets

B1. DBL C&FSQ - 3x5 - 32kgs
B2. DBL swings - 3x6 -32kgs

1 min between sets

C1. Side bends 3x8L/R - 32kg
C2. DBL OH Walks 3 rounds - 32kgs

1 min between sets

Actually this was a shitty session. i only got 4 hrs sleep and then I was interrupted twice during my session by my youngest and his friends. I tried to block it all out, but it affected me anyway. I will get better sleep tonight!

Steven's knee is bothering him again when kneeling on his knee. If it doesn't get better, ortho time. There is no swelling and he can run and jump. We will see how i goes.

5.25.09

KB warm-up

Steven's session

2h swings - 12 minutes - on the minute - 20kg
1x20
2x15
7x10

Todd's session

A1. DBL C&P - 3x6 -  32kgs
A2. DBL Ballistic rows - 3x6 - 32kgs

1 min between sets

B1. DBL Suitcase squats - 3x12 - 32kgs
B2. DBL swings - 3x10 - 32kgs

1 min between sets

C1. AB roll out - 3x6
C2. DBL OH walk 3 rounds - 32kgs

Finisher - 30 push ups

Great overall session for both of us. Feel great.

Trained my Oldest Steven tonight

He did the same JM as me - Daily Dozen - 13 reps each exercise

A1. OA C&P - 20#kb 2x5/5
A2. OA Bent rows- 20kg 2x5/5

1 min between sets

Box squats to 12in box 1x5

Slow and steady. I have tried him on PM, however he wants to press and row. I started on a Mahler program before i got ETK, so he can too. Next time I will train then teach him after my session.

VO2 max day

Well i will say that the sanded handles are better and smoother for snatches. That and the heavy wrap I applied to my left hand, allowed me to train.

VO2Max 20kg
36x7

Tactical frog - 5 reps

The a co-workers significant other came over. I started him with Face the wall squats and pumps. I proceeded to demonstrate Swings, 1 and 2 handed, cleans, presses, tgu, front squats and snatch. I started him with 2 arm swings with my 8kg. After a few practice sets he wanted more so he did the following.

2 arm swings 5x10 on the minute with jogging as active rest

1 arm swings 5x5/5 on the minute with jogging as active rest

I told him he had just completed 100 swings in 10 minutes.. He was amazed.

Then onto TGU. I had him do naked ones for 2 reps each side. Then 2 reps each side with my 4kg and then with the 8kg.

I then explained the the program minimum and he said he was hooked. That makes a total of 15 people that i now have convinced on the benefits of KBs.

A Great day!