A Much Needed Day Off

Not for training - from the day job. My wife works every other weekend (including this one) and now that my daughter is off of school I wanted to take a day where we could go out and do something as a family - get out and play.

Last night's workout focused on V-bar, Macebell and some k-bell juggling.

Started with the heavy weight

V-bar
96 X 6 Right, 6 Left
141 X 3 X 3
166 X 2 X 1
191 X 1 X bomb
201 X 1
211 X 1
216 X bomb

Macebell Swings
X 50
X 35
X 35

K-bell Juggling 16k

Freestyle (same hand flips, hand to hand flips, etc.) 3 sets X drop. The first one felt like it lasted forever, the second and third not so much.

This morning I got up early and hit some "quad squats" from the CST system and worked on some mobility movements. I feel great and am looking forward to the day ahead!

Couple Decent Workouts

It's been a few day since updates - I apologize, work's been hectic, I've had articles to write and there's been training to do!

Last night it was all snatches - a post from Josh - The World's Strongest Librarian - got me back on track with the goal of 200 snatches in 10 minutes with a 24k bell (The Secret Service Snatch Test), but since I've only currently got a 16k bell (the 24 is supposedly on its way) I put in some work with that.

I did 180 reps then noted my progress on my FB page (to which I'm apparently addicted now) then as I wrote it I realized just how big of a jump it's going to be working with a 24k bell - so I went back and hit another 80 reps.

Today was all about grippers (I still want that number 3 closed from a CCS by the end of the year). During lunch I warmed up then worked to singles with my HG300 and finished up with some negatives on the CoC #3 - then after dinner I worked the Vulcan a little before doing some strap holds with my HG250 until failure - forearms are nice and fried!

Whatever your goals are - keep at them. If you need motivation, go get it and get your butt moving, NO ONE ELSE WILL DO IT FOR YOU

Good Weekend

Hope all the Dads out there had a great Father's day - in anticipation of a busy Sunday, I moved my regular workout to Saturday night. I was looking to get in and out and get the best workout I could in a short window of available light outside before the rains were due to fall again.

I opted for Macebell Circuits

50 swings
50 Gravediggers (switch sides at 25)
50 Lateral Hops
30 Hindu Squats

Repeated the circuit three times with about a minute rest between, then I cleaned up the workout with some K-bell BUP's - 3 X 10 with each hand.

Sunday was my rest day - We took the kids, the in-laws and my Mom to the Philadelphia Zoo (my bro, sister in-law, god-daughter and brother-in-law also came along for the trip). It was a great day to be outside, the clouds kept the sun from beating down on us and it was cool enough to not be oppressive with all of the walking - everybody seemed to have a great time.

New Article Up on TSB

Hey All - there's a new article up on TSB for this week. This one gives my pick for what this summer's fitness trend/craze will be and where to get yourself the best possible programs if you want to reap the rewards.

Don't Call it a Comeback

Thanks for stopping by and I hope you enjoy!

Good Workout and Too much Time on the Computer

So - I'm on Facebook now, have been for about two weeks or so and I must say that I've been pleasantly surprised thus far. If someone had told me the level to which the strength community over there had grown and how much all of these incredible athletes were willing to share with one another I would have thought they were greatly exaggerating - but in two short weeks I've become "friends" with more than forty of the most innovative and influential people in all of "real world" fitness. I've learned quite a few things and was actually inspired to do an impromptu workout last night based on a few of the things that I saw on FB yesterday.

Started out with V-bar (this wasn't from inspiration on FB, I just want to get back to training this lift on a regular basis)

51 X 5 X 5
96 X 5 X 5
141 X 3 X 3
166 X 2 X 2
191 X 1 X 1
201 X 1 X Fail
211 X 1
216 X 1 (this was pretty close, didn't get it on video, but it felt like it cleared the two inches by a reasonable amount)

Most of the rest of my workout (with the exception of a few pulls on my homemade 11olb thick handle DB) was performed with no weights. Lots of push-up complexes and lower body combinations (squats, lunges, pistols, etc.) Much of what I did here was based on things that I saw in the promotional video for Zach Even-Esh's "Body Weight University" video series that was released yesterday. Admittedly this portion of my workout could have been much more structured, but it was ridiculously intense.

I used a few rounds with the heavy bag as a finisher (inspired by reading Kira Robert Clarke's workout log - he's thefightgeek on Straight to the Bar) in his log yesterday there was lots of sparring and mitt work, and it occurred to me that I hadn't hit anything in a while.

I did three 3 minute rounds using both arms and legs for striking - no rest during rounds, constant movement.

It was a fantastic workout, and I partially have Facebook to thank - Go Figure

New Article on BMF Sports

I put up part two of my series on strength training for endurance athletes over on the BMF Sports forum:

The Strength to Endure Part II

Thanks for stopping in and I hope you enjoy!

New on TSB

Well, I played around a bit with my homemade Macebell - all I can say is Holy Sh*t. One hundred swings - killer.

Anyhow, like the title says, there's a new piece of mine up on TSB.

The five best pieces of Training Equipment that will fit in the Trunk of your Car

Thanks for stopping by and I hope you enjoy.