Workout: IWT

Warm-up: 5 min row @ easy pace/ DROM/ Half Kneeling Halos/ Swings

Then:

1

12x Hang Clean @ 60% 1RM +

3:00 min Row @ >750m Pace +

90sec Rest, Three Rounds (5 min Intermission

including 3rd -90sec rest period above)

2

15x KB Front Squat @ 50-55% 1RM +

3:00 min Step Up and Over +

90sec Rest, Three Rounds (5 min Intermission

including 3rd -90sec rest period above)

3

8x Pull ups

8x Dips

8x KTE

8x Push ups

8x Push Press

8x Janda Sit ups

repeat 3 times 1 min rest between rounds.

Then:

Cooldown.

Notes:

IWT

1-Power Cleans @ 135/ Row #1 @ 850m/ Row #2 @ 850m/ Row #3 @ 850m

2-KB Front Squat @ 2-40#

*Good workout today, I had a lot of energy due to a good night sleep, and recovery workouts. My power output was on point. These IWT workouts are very difficult both physically and mentally.

Workout: P/E

Warm-up: Row for 10 min @ easy pace

Then:

KB Snatches

32kg x 5

36kg x 5

40kg x 5

40kg x 5

Then:

-KB Clean & Press / Pull-up Ladder

32kg x 1, 1,2, 1,2,3/ BW x 1, 1,2, 1,2,3

-Front Sq 24kg x 8

-Dips x 8

-Windmill 32kg x 5

-Swings 4okg x 20

Rest for 2 min between rounds.

*Was only able to complete 2 rounds of this, I had only 30 min. Tomorrow will have to punish myself with some IWT.

Workout: Recovery

Warm-up: Movement Prep, Inverted Table

Then:

Start with the Right hand.

-Swing

-Clean

-Squat Thurst

-Snatch

-TGU

complete 1 rep each then switch hands, then go up the ladder up to 5 reps of each movement.

*This mini recovery workout took about 15 min, it's about all I had today, very effective non the less. I have been trying to keep up with my reading articles and strength and conditioning journals. Sometimes we have to exercise the brain too. Beginning week 3 of the GJ advance foundation program tomorrow with some IWT, kettlebell version. I also tried my new, inversion table that I bought from craiglist, I have to say I got a great deal on it and I'm very happy with it.

Workout: Recovery

Joint Mobility, Movement Prep

16 kg Get-ups x 5 each side

16 kg One arm swings x 100 continuous

(25+25, 15+15, 10+10)

16 kg Windmill x 5+5

Repeat 3 times in a moderate pace.

*I really liked this recovery workout, I like doing the joint mobility and movement prep, the recovery workouts are starting to pay off and practicing to pace myself instead of going all out all the time is making my workout efficient and injury free.

Workout: Interval

Warm-up: 10 minute Row @ Easy Pace

Then:

2000m Row for Time

Then:

Rest amount of

time it took to do 2000m

1000m For Time

Then:

Rest amount of time it

took to do 1000m

Then:

500m Row For Time

Then: 10 minute Row @

Easy Pace

* 2000m (6:53)

* 1000m (3:17)

* 500m (1:30)

* This is one of those days that I hate rowing; I had nothing left in the tank after that last 500m, I was trying to go for 1:20 but soon I realize it wasn't happening. It's a good goal to shoot for and to perhaps start with that.

Workout: Power, Power Endurance

Warm-up: DROM, 10 min row @ easy pace

Then:

3x20 BW Squat

3x10 Jump Squat

3x5 Jump Knee tucks

2x5 Knee Jumps

3x10 KB Swings @ 32kg

3x3 Rack Pulls @ 405#

Then:

Work up to 1RM Power Clean

10x 95#

5x 135#

5x 155#

3x 185#

2x 205#

1x 225#

1x 235# *old PR

1x 240# *new PR

Then:

5x3 Power Cleans @ 80% of PR (190#), rest 3 between sets.

Then:

"Louder than 11"

-5 ball slams @ 25#

-10 push-ups

-15 KB Swings @ 24kg

-11 rounds

*Completed in 9:17

*Good solid power workout, I got to try out my new platform shoes and helped with my lift, and I also try them for OHS, the heel lift is helpful. Still trying to loosen up my calves and work on ankle mobility. I like the Olympic lift and getting familiar with those lifts gets me out of my comfort zone with the KB.

Workout: Recovery

PHOAM ROLL, DROM, BRETZEL, ASLR, GET-UPS

Then:

Run for 30 min @ easy pace

Row for 20 min @ easy pace

*Today was a good recovery day, I wanted to start running again, I wanted to go for longer time, but I knew my calves tend to get tight so I will build up the volume slowly. I wanted to do a workout but I had to control myself, I need to think about recovery is just as important or perhaps more important then the workout itself.

Workout: P/E (KB Complex)

-Double KB Snatches

-Double KB FRSQ

-Double KB Press

-Double KB Cleans

-Renegade Rows

-SLDL

-Double KB Swings

@ 2-24kg x 5 reps each rest 60-90 after each complex, complete 5 rounds.

*Longest day ever, had a short time and the KB complex sounded good at the time. It took approximately 25 min to complete; very effective workout, could be done with dumbbells and barbell but the kettlebell has a good flow.

Workout: Recovery

5 min easy row

Then:

50x Turkish Get-up @ light KB (12kg), easy pace, perfect movement.

100x KB Swings @ 24kg.

*I was going to begin this week with a new IWT ( Interval Weight Training developed by Pat O'Shea in 1969 and refined during the two following decades. He published a paper on the subject in the NSCA journal in 1987. An IWT workout typically occurs in three phases). I wasn't feeling good today, meaning I felt broken and still not fully recovered from last week workouts even though I took yesterday off. I had to swallow my pride because I usually workout under these circumstances. The Get-up and swings was exactly what I needed. Train smart.

Workout: Rest Day

*Learning how to recover or to just take a complete day of rest can be a psychological training tool, most think that more is better, some think that less is better, I think that the right amount is best.

Workout: Interval

10 min Row @ Easy Pace

Then:

6x (30sec Work/30sec Rest) Row @ >150m Pace per interval

Three total Blocks, Rest 4 minutes between blocks

Then:

4 x(30sec Work/30sec Rest) Battling Ropes

Rest 2 minutes

4 x(30sec Work/30sec Rest) Burpee

Note:

Row intervals

Block # 1(167m, 162m, 166m, 165m, 165m, 165m)

Block #2(173m, 172m, 171m, 170m, 168m, 168m)

Block #3(168m, 163m, 159m, 161m, 159m, 156m)

*Very productive intervals, 30 seconds of work can feel like an eternity and 30 seconds of rest is barely any rest, when pushing for max efforts.

Workout: Strength
Warm-up: 10 min easy row, DROM,
3x10 Shoulder Dislocates @ PVC
3x5 Face the Wall Squats
Then:
3x5 Goblet Squat @ 53#, 70#, 70#
Then:
Work up to OHS 1RM (185#)
Then:
5x2 OHS @ 80%-85% 1RM (155#)
Rest 3 min between sets
Then:
OHS @ 35% BW (75#) + Ring Push-up
30-20-10 reps of each
*Completed in 9:35
*Tough Day today, I didn't go up to my OHS 1RM max, I just kept the number from this past weekend that I got at the Gym Jones facility. I didn't get a good night sleep and I haven't been sleeping enough so I could feel CNS not responding as well. OHS felt okay at 80%, my right shoulder started hurting a bit half way though the circuit so it slowed me down. Going to work more on rehabing that shoulder.

June 17, 2010
Workout: Recovery
3x20 DL @ 30% 1RM (135#)
3x15 Snatch Grip DL @ 30% 1RM (135#)
Then:
5000 m Row @ Easy Pace

Workout: Power Endurance
Warm-up: 10 min row
Then:
IWT
1
10x Power Clean @ 70% 1RM + 2:00 min Row @ >600m Pace + 2:00 min rest, Three Rounds Then: 5 min intermission (including 3rd -2 min rest period above)
2
10x Front Squat @ 60% 1RM + 2:00 Burpee/Broad Jump + 2:00 rest, three rounds then: 5 min intermission (including 3rd min rest period above)
3
5 x (1-6) Pull-up Ladder
Then:
Cooldown
*Notes:
1) Power Clean @ 155# Row #1 600m, Row #2 600m, Row#3 600m
2) Fronts Squat @ 135#
3) Pull-up Ladder (completed only 3 rounds, had elbow pain)
Seminar
The last day of the Seminar was this past Monday, Rob and Mark went into more in-depth programming that I found extremely helpful. I'm really honored to become part of the Gym Jones educational program; I'm looking forward to continue in this path and become a Gym Jones disciple.

Workout: Seminar

DL 10 x 135#
DL 5 x 225#

DL 3 x 275#

DL 2 x 315#

DL 1 x 365#

DL 1 x 405#

DL 1 x 425#

*DL PR 1 x 445#

Then:
Jones Crawl

10 x DL @ 115% BW (255#)

25 Box Jump @ 24"

3 rounds for time

*Completed in 4:59

*First time I try doing this workout was on April 20th, and it took me 5:46; I took off almost 50 sec of my time in Just a month.

"Day 2 of the Gym Jones Seminar"

(by Mark Twight) Understand the objective: what are the dominant contributing factors? Is strength and conditioning important? If so, which characteristic is most important (power, speed, strength, endurance, etc)? If not, perhaps the sport dominated by technique or technical skill instead. When a sport is dominated by technique general fitness contributes less to success although very specific conditioning plays a large role. Specificity works. And it works really well but everything costs something: focus requires exclusion.

Workout: Seminar
Warm-up:

3x20 Squat
3x10 Jump Squat
3x5 Tuck Jump
Then:
3x (1-6) Pull-up Ladder
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold
Three Rounds

*Me/Erick = 5:33 @ 2 x 53# KB

Then, Later:
Warm up with Goblet Squat, Wall Squat, Shoulder Dislocate
Then:
Work up to Heavy OHS
Then:
4x (30sec Work/30sec "Rest") Push Press

*Complete = 27, 25, 24, 27 reps @ 2 x 25# DB

Sticking a new PR of 185#.

" The Mind is Primary"

*Today was the first day of the first Gym Jones Fundamentals certification seminar. Truly exceeded expectations, very clear and defined objectives is what Gym Jones is all about. "Training is secondary to the task". Also a great group of individuals; very thrill for day 2.

Workout : Variety (KB Complex)
Warm-up: Mobility work (Bretzel, ASLR, TGU)
Then:
- Double KB Snatches 24 kg x 5
- Double KB Front Sq 24 kg x 5
- Double KB Cleans 24 kg x 5
- Double KB Seasaw Press 24 kg x 5
- Double KB Renegade Rows 24 kg x 5
- Double KB SLDL 24 kg x 5
- Double KB Swings 24 kg x 5
* Rest 90 sec between sets, complete 5 rounds.

Workout: Strength / Skill

Warm-up: Mobility Drill / Movement Prep / Get-ups

Then:

(Skill) BB Snatch: Power Snatch / Drop Snatch / Full Snatch

*Using moderate weight working on Shoulder Mobility.

Then:

BB Sumo DL: 4 x 5 @ 315#

Then:

A1) Clean & Press Ladder (1, 1 2, 1, 2, 3) @ 36 kg

A2) Pull -up Ladder (1, 123, 12345) @ BW

A3) Front Squat 8 x (2) 24 kg

A4) BW Dips x 8

A5) Double KB Swings 20 x (2) 24 kg

* 3 rounds, rest 2 min between rounds.

* Starting the week with some basic strength and skill work, will taper as the week goes on before flying out to Salt Lake City.

*WORKOUTS FROM MAY 31st- JUNE 5th

June 5: Power/ Power Endurance

Work up to Clean 1 RM (Ended @ 235#)

Then: 8 x 3 Clean @ 70% 1RM (165#), Rest

1 minute between each set:

Then:

Kettlebell 300 Meltdown

-25 V-ups

-50 Snatches

-25 Push-ups

-50 Swings

-50 Burpees

-50 Clean & Press

-50 Mountain Climbers

*Completed in 10:58

June 4: Progression

For Time:

2000 m Row (Completed in 7:06)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

1000 m Row (Completed in 3:37)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

500 m Row (Completed in 1:46)

-15 pull -ups

-15 wall ball @ 20#

-15 push-ups

-15 snatches R/L @ 16 kg

*Complete the workout in 28:15

June 3: Rest

June 2: Heavy Ladder Progression

Clean & Jerk

-(2) 24 kg ( 2, 4, 6, 8, 10)

-(2) 24 kg ( 2, 4, 6, 8, 8)

-(2) 28 kg (2, 4, 6, 6)

-(2) 32 kg (2, 4, 4)

-(2) 36 kg (2, 2, 4)

Then:

Sumo DL 3 x 15 @ (2) 40 kg

June 1 : Conditioning

7 Rounds / 7 exercises / 7 reps

-Swings R /L

-Burpees

-Snatches R / L

-Ball Slams @ 25#

-Sandbag Cleans R 4/ L 4 @ 50#

-Squat Thrust

-KTE

Completed in 30:55, goal is to complete in under 30 min, used a 24 kg KB, felt a bit heavy.

May 31 : Strength

A1) DL 4 x 5 @ 315#

A2) Double KB Press 4 x 5 @ (2) 32 kg

* half kneeling halos 3 x 8 @ 16kg

B1) Front Sq 4 x 5 @ 32 kg

B2) Weighed Pull-ups 4 x 5 @ 12 kg

C1) KB Swings 5 x 20 @ 32 kg / 30 sec rest

PAST COUPLE OF WEEKS:

*For the past couple of weeks I've been neglecting my blog, I've been focusing on many things and my training is one of them. Part of what I've been doing is thinking about improving my blog and creating a more diversified website. Also I've attended a pretty amazing seminar sponsored by Dragon Door, the seminar is the CK-FMS workshop held by two amazing instructors, Gray Cook and Brett Jones; this was a phenomenal event to say the least. I met pretty amazing group of people. I've taken many FMS courses and this is by far the most superior one of them all. While at the seminar I realize I was ahead of my game, I needed some clarifications and some fine tuning on some FMS material. Also we were ask to perform various technical test as part of our RKC re-certification requirements. I hit a new PR on my Snatch Test finishing it in *3:17, almost 20 seconds faster then my previous time. I also get to see what works and what doesn't. Overall I felt well prepared, the FMS is a great tool and a great turning point for improving my skills and those of my clients. Another exciting thing happening is that on June 13-15 I will be attending the GYM JONES seminar follow by the very first certification exam. I am very excited about this, I always wanted to see what this operation was all about, I've been following their 3 month foundation program with some minor changes of my own. I will begin keeping track starting with the 6th week, thus far I hit another PR on my DL at 440#, things are moving correctly, diet, and training, and so the journey continues.