Monday, February 08, 2016

Post SMK workout: Press pyramid, 40 kg belt squat, floor pushups,crawls side delts

GREAT weekend at the first ever SMK Level 1 Certification but that means the last four days were nonstop work, little food or sleep and lots of stress.

Was tired, sleepy and hungry when it came time to train but I knew I had to get back on the horse. not looking for pr's just a workout

neck behaved very well this weekend and things seems to be getting back to a new normal

I taught the snatch this weekend and both sides overhead seemed the best in eons~! very excited about it/

My student Denny Prokopos killing the swing test this weekend

Mil press
stick x 5 x 2
65 x 5
75 x 5
85 x 5
95 x 5
100 x 5
105 x 5

very strong and better overhead position

Belt squat
40 kg x 12 x 4

Floor pushup
 4 sets of 20

3 laps of 55 ft

side delts
 3 sets of 12 with 15's

decent. 10 min of speed swings on wed then Beast work on Saturday


Wednesday, February 03, 2016

24 kg Speed Swings, 15 min, Sandbag lunges,parallel pushups, rear delts

SMK Class 1

Hard today. Neck was good, 85%+ but I was worried how it would be after so my mind wasn't quite right for the set. And having the mind right for this type of training is everything. Because once you dive in theres' precious little time to change things

Still it wasn't that hard, my neck was fine and it was a pretty strong set. It's great now that 15 miutes is just another workday/

Speed swings
24 kg
15:15 10 reps per arm
15 min/30 sets
300 reps
15,900 lbs  ( these big ass numbers always make me smile, and feel better,that's 8 tons of work!

Sandbag lunges
30 lbs x 5 laps with right arm farmers walk back 20 steps per lap
these still are getting better

Parallel pushups
 4 sets of 20 reps
solid no prob

db rear delts
3 sets of 12 with 12

shoulder symmetry is best it's been in as long as I can remember and right side scapula is moving way better.

ok tomorrow it's wings up for the first ever SMK Level 1 Cert in San Diego.
Very happy my neck is not locked and up and at level 10 pain ,lol
So little fun to teach like that


Monday, February 01, 2016

85 lb Press,36 kg belt squats,floor pushups,crawls, side delt

Definitely a back off week. Neck pretty freaking tight still and I've got to be right for the cert this weekend. ibuprofen to the rescue it seems. I'm so out of the habit of taking meds that I didn't even consider it. makes a huge difference, just as it did with my back.

Barbell Press
stick x 5 x 2
bar x 5 x2
65 x 4
75 x 3
85 x 3 x 5 sets

this felt great. light but  my neck liked it

belt squats
36 kg x 12  x 4 sets

deep these have never been easier. depth great and ease of ROM is so nice

floor pushups
4 sets of 20


2 laps of 50
1 lap of 6

side delts

3 x 12 with 12's

neck still good

hopefully neck holds


Sunday, January 31, 2016

Strong and steady Ruck

Much easier than expected. Legs were loose and strong and back was fine. Neck much better but still a bit tight

45 lb Ruck
12 laps
10 iso squats
2 hours exactly
11th lap 8:02 !

bw 161.8
bf 12.9
w 56.7

too much wine last night I'm guessing :)

I am thinking of switching out miltary press for either pullups or cleans but won't make the change probably until I get back from the cert next week
don't need  any more physical challenges for the weekend


Saturday, January 30, 2016

44kg One Arm Swings,Hack squats,Sandbag pushups,db curls, db laterals

Spent an hour yesterday with  PT working on my neck. Got things squared away but it's still been sore and tight. The rib feels 100% but it shifted back into my neck! The physical therapist from Revolutions in Fitness did an amazing job and even got an impromptu adjustment.
I really think my orthopedic structure is continuing to straighten itself out, re align itself and it's working it's way up from bottom to top.

The neck is in a new neutral but my brain hasn't fully recognized it and is splinting to create stabilization. The muscles will get used to it but it's a process.
I am betting I will be able to do pullups again soon, giving how square and plumb my hang position is these days.
I will trade pullups for presses anyday

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3

44 kg x 5/5 x 10 sets
100 reps
8800 lbs

SO nice to just do fives. So much easier. Strength and power felt great and. most importantly, my neck did too

Hack squats
55 x 12
75 x 10
95 x 8
115 x 8
 heavier is feel better with these and it's transferring over to my other leg movements as well

Sandbag pushups
BW x 6
30 lbs x 12 x 2
          x 10

Db curls
3 x 8 with 20 lbs

DB laterals
3 x 12 with 12s

very happy I could do this workout today

Ruck up tomorrow!


Thursday, January 28, 2016

Fast ruck

Very good one today. No problems from yesterdays speed swing workout so that was nice.
40 lb ruck and 6 laps in 55 minutes
3rd lap = 8:08

Full hour stretchout this morning too. That is such a luxury to get the whole enchilada first thing in the morning. really sets me up for the rest of the day

rest day tomorrow then 44 kg for just fives! that is such a nice thing, Just fives my favorite rep number of all time

BW 162.6
BF 11.7
W 57.4

I have NO idea why


Wednesday, January 27, 2016

24 kg speed swings, 17 min,sandbag lunges, parallel bar pushups, side delts

Strong day despite weak sleep and a distracting day. Didn't expect much from the workout as I woke up at midnight with tight traps that needed attention- in the form of half asleep rollout and an ibuprofen.

But as usual, when you least expect it, a strong workout overtakes you.
Didn't see the clock until just about ten minutes in and the work was no problem. Didn't double breathe except for  a set reps for the entire time!

That's a PR :) power output was good and steady the whole time. Very happy.

24 kg Speed swings
15:15 10 reps
17 min
340 reps
18,020 lbs

one of the best yet

Sandbag walking lunges
5 laps of 20 steps with 30 lb bag plus farmers walk back ( right side only)

these were strongest ever! about time

Parallel pushups
4 sets of 21

solid and strong as well

Side laterals
3 sets of 12 with 12's
very strict this has so been helpful for my shoulders

of ruck up tomorrow

BW 163 ,4
BF 12,5
W 56.8

weird! got to work and pee'd almost three times in a row. must be my time of the month; holding water