March 17, 2014
Continued to feel better. I definitely seem to be over whatever flu-like horror had me down last week, just blowing all the remains out of my nose endlessly.
New strength program started today. I'll be assisting at a combined StrongFirst SFG 1/ SFG 2 Certification in Chicago next month and will have to retest all my basic kettlebell lifts before the cert. So this program will revisit and fine-tune the StrongFirst lifts and tighten up my technique in anticipation of the testing.
Training:
Strength Training:
StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left and right with 36 kg kettlebell
Double Kettlebell Complex: (Clean, Squat, Press x 2/Clean, Squat, Press x 3/Clean, Squat, Press x 5) x 5 with 16 kg kettlebells
Ab Work: Ab Wheel, 2 x 10
Skill Training:
Partner Bag Drills: work :30/ shadow box :30 x 30 minutes
Lots of classes Monday, and fighters preparing for upcoming fights, so I worked pretty hard, too.
Had a great food treat today: a piece of a birthday Raw Banana Cream Pie from Rawsome Treats. It was unbelievably good.
Meanwhile, Forest is getting down with his own raw diet. His is carnivorous, of course: chicken gizzard, beef liver, salmon belly and skin, lamb shanks, beef marrow bones, and his all-time favorite, beef kidney:
March 18, 2014
Tuesday is a bodyweight day in the new program, but with an eye toward programming as if it is loaded. In other words, it's no longer a feel-good, semi-recovery day, but another day with progressions.
Strength Training:
StrongFirst Mobility Drills
Turkish Get Ups: 2 x 5 left and right with 24 kg kettlebell
Pull Ups: to chest on 4 count up and down -- 5,4,3,2,1
alternating with:
Pistols: 5,4,3,2,1 left and right
then:
One Arm One Leg Push Ups: 5,4,3,2,1 left and right
alternating with:
Handstand kick ups: 5,4,3,2,1
Ab Work: 50 sit ups with alternating elbow strike on the decline bench
Skill Training:
Bag Work: 5 rounds
Shadow: 5 rounds
March 19, 2014
Strength Training:
StrongFirst Mobility Drills
Kettlebell Swing: 10 x 10 with 36 kg bell, switching hands on each set.
Double Kettlebell Complex: (Clean, 2 x Squat, Press/Clean, 3 x Squat, Press/Clean, 5 x Squat, Press) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10
Skill Training:
Light Sparring: 6 rounds (4 min round, 30 sec break)
Bag Work: 3 rounds
After several classes and clients I left in the afternoon so I could attend the Science Fair at my son's school, where he was a finalist. He did a great job on his project and was very excited to be selected so I definitely wanted to be there. And he took home 3rd place in his grade:)
March 20, 2014:
Strength Training:
Turkish Get Ups: 5 left and 5 right with a 24 kg kettlebell
Pull Ups: 3 x 5
Pistols: 3 x 5 left and right
One Arm One Leg Push Ups: 3 x 5 left and right
Skill Training:
Bag Work: :30/:30 work and shadowbox for 30 minutes
Clinch Work: 3 rounds
Tried to do a home-version of the raw veg lasagna from Pure/One Lucky Duck. It turned out really well! Even my son agreed. Instead of sun-dried tomatoes I used tomato sauce with a binder filling from crushed walnuts and black beans in place of the nut cheese they use (haven't tried to make any of those yet). The rest was pretty similar. Overall, a very tasty 1st try.
March 21, 2014:
Strength Training:
StrongFirst Mobility Drills
Swing: two handed, 10 x 10 with 40 kg kettlebell
Double Kettlebell Complex: (Clean x 2, Squat, Press/Clean x 3, Squat, Press/Clean x 5, Squat, Press) x 5 with 20 kg bells
Skill Training:
Pad Work: 5 rounds
Light Sparring: 45 minutes
Felt like spring out, which is awesome. Did some clean up outside the house: sweeping, turning on the hoses from inside so I could wash the walkways of winter grit and grime. Another nice walk for Forest, and we picked the boy up at the bus stop after school.
More kitchen adventures: made cauliflower "rice." It's easy to do and while it doesn't really taste like rice, it has a similar texture and is quite tasty. I mixed it with kimchi, scallions and peppers for "fried rice." Pretty good!
March 22, 2014:
Strength Training:
StrongFirst Mobility Drills
Kettllebell Complex Ladder: Snatch/Windmill, 10x10 left and right with16 kg, 18 kg, 20 kg, 22 kg and 24 kg bell. Total of 100 Snatches/Windmills.
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wiper, 1 x 10; Front lever, 1 x 10
Skill Training:
Bag Work: :30/:30 work and shadowbox, for 30 minutes
Skip Rope: 10 minutes
March 23, 2014
Trail run!
Lots of reading and napping, and doing pull ups and push ups with my son. A very nice Sunday:)
Lots of classes Monday, and fighters preparing for upcoming fights, so I worked pretty hard, too.
Had a great food treat today: a piece of a birthday Raw Banana Cream Pie from Rawsome Treats. It was unbelievably good.
Meanwhile, Forest is getting down with his own raw diet. His is carnivorous, of course: chicken gizzard, beef liver, salmon belly and skin, lamb shanks, beef marrow bones, and his all-time favorite, beef kidney:
March 18, 2014
Tuesday is a bodyweight day in the new program, but with an eye toward programming as if it is loaded. In other words, it's no longer a feel-good, semi-recovery day, but another day with progressions.
Strength Training:
StrongFirst Mobility Drills
Turkish Get Ups: 2 x 5 left and right with 24 kg kettlebell
Pull Ups: to chest on 4 count up and down -- 5,4,3,2,1
alternating with:
Pistols: 5,4,3,2,1 left and right
then:
One Arm One Leg Push Ups: 5,4,3,2,1 left and right
alternating with:
Handstand kick ups: 5,4,3,2,1
Ab Work: 50 sit ups with alternating elbow strike on the decline bench
Skill Training:
Bag Work: 5 rounds
Shadow: 5 rounds
March 19, 2014
Strength Training:
StrongFirst Mobility Drills
Kettlebell Swing: 10 x 10 with 36 kg bell, switching hands on each set.
Double Kettlebell Complex: (Clean, 2 x Squat, Press/Clean, 3 x Squat, Press/Clean, 5 x Squat, Press) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10
Skill Training:
Light Sparring: 6 rounds (4 min round, 30 sec break)
Bag Work: 3 rounds
After several classes and clients I left in the afternoon so I could attend the Science Fair at my son's school, where he was a finalist. He did a great job on his project and was very excited to be selected so I definitely wanted to be there. And he took home 3rd place in his grade:)
March 20, 2014:
Strength Training:
Turkish Get Ups: 5 left and 5 right with a 24 kg kettlebell
Pull Ups: 3 x 5
Pistols: 3 x 5 left and right
One Arm One Leg Push Ups: 3 x 5 left and right
Skill Training:
Bag Work: :30/:30 work and shadowbox for 30 minutes
Clinch Work: 3 rounds
Tried to do a home-version of the raw veg lasagna from Pure/One Lucky Duck. It turned out really well! Even my son agreed. Instead of sun-dried tomatoes I used tomato sauce with a binder filling from crushed walnuts and black beans in place of the nut cheese they use (haven't tried to make any of those yet). The rest was pretty similar. Overall, a very tasty 1st try.
March 21, 2014:
Strength Training:
StrongFirst Mobility Drills
Swing: two handed, 10 x 10 with 40 kg kettlebell
Double Kettlebell Complex: (Clean x 2, Squat, Press/Clean x 3, Squat, Press/Clean x 5, Squat, Press) x 5 with 20 kg bells
Skill Training:
Pad Work: 5 rounds
Light Sparring: 45 minutes
Felt like spring out, which is awesome. Did some clean up outside the house: sweeping, turning on the hoses from inside so I could wash the walkways of winter grit and grime. Another nice walk for Forest, and we picked the boy up at the bus stop after school.
More kitchen adventures: made cauliflower "rice." It's easy to do and while it doesn't really taste like rice, it has a similar texture and is quite tasty. I mixed it with kimchi, scallions and peppers for "fried rice." Pretty good!
March 22, 2014:
Strength Training:
StrongFirst Mobility Drills
Kettllebell Complex Ladder: Snatch/Windmill, 10x10 left and right with16 kg, 18 kg, 20 kg, 22 kg and 24 kg bell. Total of 100 Snatches/Windmills.
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wiper, 1 x 10; Front lever, 1 x 10
Skill Training:
Bag Work: :30/:30 work and shadowbox, for 30 minutes
Skip Rope: 10 minutes
March 23, 2014
Trail run!
Lots of reading and napping, and doing pull ups and push ups with my son. A very nice Sunday:)
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