training for 9/8

Some thoughts.week 7+... I have been very fatigued the last few weeks. Walking up the stairs winds me! Been able to breath through the waves of nausea. My loads are testing lighter. I test my movements and when I go and test the loads they are testing like crap so I go down until I find better. It is all I can do test and follow my results.

10 min sumo dl 20k+24k
123 rep V=11906#

29:30 swings 24k, burpee w/ pushups
250 swings V=13200#
100 burpee w/ pushup
PR here density, intensity w/ pups

Case study A back log workouts

Jon Wangsness workouts
date
time/movement
weight
reps
sets


05/16

10 min one handed curls-right
38lb. dumbell
56R/47L
103 V= 3914# PR baseline

10 min butterfly chest press
2-38lb. dumbell
54 V=4104# baseline

10 min Hindu pushups
36 rep PR base line

10 min V ups
101 PR intensity


05/18
10 min pushups
142 rep PR vol/int

7 min figure 8's
24kg
119 V=6283#

10 min pullup
57 PR intensity/ volume/den

05/22
25 min. circuit 5 rounds

straight bar curls
85lbs.
52 rep V=4420#

dbl. rack squat
20kg, 16kg.
43rep V=3406#

pushups
97

frog hop (5' each hop)
75

V ups/crunches
87

05/24
25 min. circuit
clean and jerk
20kg. 24kg.
45 V=4356# PR intens

Hindu pushups
40 rep PR int/mvt

crunches
125 rep


05/26
2 mile walk, pulling cael
in a wagon

25 min. circuit
standing barbell press
101#
46 rep V=4646#

pushups
119 rep

DL
24kg, 20 kg
63 rep V=6098#

V ups(at the end. 10 min.)
112 reps

05/30
10 min. each dbl. hi pulls
24, 20kg
101 rep V= 9777# PR vol/den

10 min chin up (palm out)
55 PR inten

10 imn decline pushup
83

10 min crunches
159

06/02
30 min. circuit
pullups (palm out)
45 rep

clean and press 24kg
30r/35l V=3432# PR intensity

lunges 24kg.
83 V=4382#

V ups
140 rep pr vol

06/05
35 min. circuit
clean and jerk 24, 20kg
39 rep V=3775#

squat and press right
24kg, 20kg (press the24)
15 sq V=1452# prV=792#
pr int

squat and press left
24kg, 20kg (press 24k)
17 sq V=1646# prV=898#
pr int

bent over rows right
24, 20kg stacked
56rep V=5421#
bent over rows left
24, 20
60 rep V=5808#

russian twist
16kg
173 rep V=6090# pr vol/den

06/08
10 min. each
inchworm w/pushup
215 total feet pr int/distance

*8 min. only
pullups (palm out)
55
pr decreased time by 2 min vol/den

10 min clean and jerk
2-20kg
44rep V=3872#
pr vol

10 min V ups
12kg
87 rep V=2297# PR int/vol

*9.8%BF 23.8BMI

06/10
10 min each
renegade rows 24kg
63r/63l V = 6653#
pr int

10 min bottoms up press 16kg
41r/38l V=2781#
pr mvt

10 min Plate curls right 23lbs
62r V=1426#
Plate curls -left 15lbs
70 rep V= 1050#

10 mn floor press 24kg
39r/43l V=4330#

10 min V ups
12kg
92rep V=2429#
pr vol/den

06/11
20 min. bike ride-gravel
self
5.5miles

06/12
swings for 10min. I think 28kg
184 rep V= 11334#
pr vol/den

27 min. circuit
dips 71rep
trx crunch 83rep
ropes 18, 24,25,15,15,20,25 all seconds
sledge hammer hits 12 # 189 hits
Pr mvts

06/21
10min. bottoms up press 16kg
54r/41l V=3344#
pr v/d

10 min lunges 16k+20kg
74 reps V=5861#
pr i/v/d

10 min log chain chin ups
48 reps
pr mvt

10 min pinch plate curls
13lb. left, 23lbs. right
77rep

06/22
bike ride 34 minutes
9.8miles

06/23
10 min.clean and press 24kg
30r/28l V=3062#


8min.
pinch plate rows 25lb.plate+10lb. plate
63r/60l V=2415#

headstand
3.7minutes

10 min russian twist1 6kg
220 rep 7744#
PR vol/den/mvt

06/25
bike ride 30minutes
7.8miles

06/28
10 min DL-suitcase
12/16kg, 18#/20kg (123.6# total)
79 rep V= 9764#
pr mvt (grip work)

10 min snatch 20kg
69r/74l V=6292#
pr int

07/02
10 min. dbl. rack squat 20, 24kg
43 rep V=4162#
pr i,v,d

10 min pullups (palm out)
45 rep

10 min pushups
111 rep
PR v,d

07/08
10 min. decline pushup
122
pr i/v/d

8 min V ups
95 rep
PR d
**last few weeks I have not been in it mentally or physically-tired, lack of spunk

07/12
10 min doubleswings 20, 24kg
136 rep 13165#
pr i,v,d

10 min bent over rows 24/12kg
49r/48l V= 7682#

10 min lunges
20, 16kg
87reps V= 6890#
pr i,v,d

10min standing barbell press
101lbs.
33 rep V=3333#

07/19
10 min pushups
161 reps
PR v,d

10 min DL-suitcase
20/24kg, 12/8kg
78 reps V=10982#
pr v,d,i

10 min bottoms up press 16 kg
47r/37l V=2957#


07/24
Run
5K
29min 50 sec.

08/10
10 min. Hi Pull 28kg
86r/85l V= 10534#
Pr itensity

10 min inchworm w/pushup
220 total feet
Pr distance

9.3%BF
23.3BMI

my training 8/21

8/21
10 min Sumo dl w/bells for volume
24k+28k
reps of 10, 17 sets
170r V=19448#
PR vol/den/mvt

7 min Bent press client came it cut short here but was on a roll
24k
reps 3/3 4 sets
24r V=1267#
PR movement

10 min cleans
24k 8/8 x 3 sets rom taking to long to come back so test 20 and was way better
V=2534#
20k 10/10 x 4 sets
V=3520#
TV=6054#
total session volume = 26769# 27 min

Case study B 8/20

8/20 training

Snatches testing better today.
PR movement
18# testing better than 14# PR intensity
30 min
Used feed back and testing to KJ's VO2
Reps 6
60 rounds :15/:15 testing every set
180/180 360 snatches
V=6480#

Do you feel better after a workout?

One of my favorite benefits about the Gym Movement and biofeedback is how I feel after my sessions. I feel amazing, strong mentally and physcially! I was tired and I have been fighting a dang head ache for the last week but every session I come out of I feel better!

Sumo deadlifts the tsc is coming up. I usually move the barbell for volume but today I just kept adding weight to the bar, testing and watching for elements of effort.

1-185# (rpe 2)
2-205# (rpe 2)
3-225# (rpe 4)
4,5,6,- 245# (rpe 6) PR baseline since I haven't done this since last Sept
after the 6th rep lost rom a bit of tension in my rt lower back. Rom did come back but still had lower back tension. I will try videoing my selft to check my form.

10 min 1 hand swings w/ 24kg bell (back tension went away)
10/10 x 10 rounds
100/100 V=10560#
These felt great. Usually my grip goes on the back swing. Not today!
PR movement, intensity, vol/den

8/19 my training

Tired again today but will test and follow feed back.

10 min pull ups assisted w/gr band
44 reps PR vol/den

10 min trx reverse crunch
hands out farther than ever before
75 reps PR intensity, movement

I messed around with bottoms up clean and presses w/ the 16k and bu cleans w/20k. I haven't practiced these in a long time. Grip strength is gotten better! PR movement intensity

Case study B 8/18

8/18
Expirment today. NO testing today just get thru and the next time we will test everything!

Kim's time 36:20

4x 25 swings 16kg
30 mt climbers
4 x 5/5 press 8kg
30 burpees (no push up, no jump)
4x 25 squats
30 russian twist and/or v-up 8kg
4x 5/5 rows 8kg
30 star jump

Very interesting! It was hard for her. You can see her loads are lighter than when she would test movements!

Case study B 8/9 training

8/9

24:43 520 reps 20# bell V=10400#

1 hand swings 360
high pulls 20/20
snatches 20/20
cleans 20/20
squats kb racked 20/20

Case study B 8/4

8/4

10 min snatches 14#
5/5 185 reps V=2590#
PR intensity movement basline volume density

Case Study B 8/2 training

8/2
25 min circuit 10 x thru

Swings 16kg rep 10, 100 V=3520# PR vol
high pulls 8kg 5/5, 100 V= 1760# PR vol
burpee rep 5, 50 base line haven't done these in a while
clean and press 8kg 4/4,40/40 V=1408# PR intensity +1 rep, vol the last 2 rounds she had to do 2/2 test and 2/2

total V=6688# plus bw burpees

Case Study B ( fat loss) logs for July

7/14 First day training in a month. She hasn't trained since 6/11. Tested movements, reps and rest

35 min circuit 5 rounds PR intensity/ volume/density a circuit similar to this in June when she was here last

dead lift 20 kg reps 10, 50 V=2200#
press 14# reps 5/5, 25/25 V=700#
swing 16kg reps 20, 100 V=3520#
row 12kg reps 5/5, 25/25 V= 1320#
knee pushups reps 5, 25
figure 8 8kg reps 10, 50 V=880#
russian twist 8kg reps 10, 50 V=880#
Total V=9500#

7/26 almost 2 weeks since her last session

We worked on 1 hand swings, high pulls and snatches.

10 min 1 hand swings 12kg 60/60 V = 3168#
10 min high pulls 8kg 80/80 V=2816#
7 min snatches 14# reps of 6 and 7 42/42 V=1176

total V= 7160#

7/28 Lots of movements tested great today so we put together a circuit for 30 min approx 3 mins per movement

3 min dl 24kg 60 reps V=3168# PR intensity/vol/den
3 min standing rows 12kg 30/30 V= 1584# PR intensity
3 min swings 16kg 72 V=2534# PR vol/density crusied thru these
3 min mt climbers 90 reps PR intesity movement
3 min cleans 12kg 30/30 V=1585# PR intensity movement
3 min squats 16kg 48 V=1690# reps 8 Pr +3 reps/set intensity/vol
3 min pushups reps 6, 36 PR +1 rep intensity
3 min press 8kg 3/3, 18/18 V=648# PR intensity up from 14#er
3 min V ups reps 10 60 reps pr movement solid and strong today

8/18 training

8/18 training
5 min pinch plate rows 25# plate
84 reps V =2100# Pr intensity, volume +4 reps

I had a work out in mind a challenge for some clients that don't like testing and I wanted to try it today.
54 minutes

4x 25 swings 28kg
30 mt climbers
4x 5/5 press 16kg
30 burpees
4x 25 squats 16kg
30 rtwist 16kg
4x 5/5 renagade rows 20kg
30 star jumps
V=17072# + body weight movements

Squats and rtwist were the only movements that didn't gain rom and that was one of my slower rounds. I had to stop and discipline/ tearing apart my two boys (no more yelling too much effort) about a dozen times. So my time was not what I was hoping. I felt good after the session. Better than when I started:)

8/16 training

8/16 tired today but I will test and see where it takes me?
20 min snatches 16kg
280 rep V= 9856# PR vol/density
10 min sumo dl
the movement tested great but when I tested the load with my usual 28+32k I lost. So I rested the mvt and gained and i just tesed the load two more time until 20+16k was the same as bw. Not really sure what is going on?
155 reps V= 12776

I felt better after the sesion than I went in. I have to trust my body and follow the feedback.

Back log from August written training log

8/3 mentally tired today with grandma being sick and low sleep HOT and HUMID
10 min sumo dl 24+24k
161 reps V= 17002#
snatches tested better but I wasn't in the game mentally

8/4
30:45 min
250 swings w/ 24kg
100 burpee with pushup and jump PR intensity, volume, movement done in set 10 burpees

8/5 still fighting head cold I feel like crap with little sleep and a snotty nose!

8/8
Still fighting this head thing will just follow feedback.
17 min snatches 16kg
210 reps V = 7392 PR volume

25 min circuit 5 rounds PR w/ all movements Intensity more work done is same amt of time
rtwist16k 15
pushup 10
1 leg dl16kgs 8/8
rows 16k 8/8
V= 21552#

8/11
energy a bit better today. Slept better breathing better!
I messed around with hand stands on wall today and got 2 really good hand stand push ups
PR movement intensity


8/12
Breathing better and sinus cleared up so I decided to try a session today

20 in snatches w/ 16kg
248 reps V= 8448# PR volume, movement, grip strength/ endurance

6 min 2 hand swings w/ gloves for grip work
105 reps V= 6468# trying to work on my grip and it is getting stronger! PR grip strenght movement

8/14
Mostly just movement today
32 min circuit 4 rounds PR intensity movement more efficent
Box jumps 24 in 10 reps
sledge hammer 20/20 hand closer than last time
dips 15
bw squats 30
purple band presses 8
rows 20 kg
frog with 6 pushups

July back log out of written training log

7/12 10 min lccj 12kgs
1st 5- 3 sets 12 1 set 8 PR intensity/ density more reps per set more reps in 5 min
2nd 5- 3x8 1 set 4 (stopped by timer) 72 reps total V=3802#
20 min circuit
hindu pushups PR movement intensity volume
trx reverse crunch pr movement intensity volume
swings 20kgs PR intensity
squats 16kgs PR intensity volume
gr band pullups PR movement intensity

7/14
1 hand swing 16 kg 800 reps 45 min V= 28160# PR volume same sequence I tried the other day in distress. Crazy!

7/15
staggered hand dead lift 185#
17 min (testing great) 100 reps V= 18500# PR intensity reps of 5 (+2) PR volume
5 min Snatch w/ 24kg 60 reps PR intensity +6 reps, volume, movement It is my grip and lungs that stop me ( work on grip strength more and cardio condition)

7/16
10 min sumo dl w/ 28+32
158 reps V= 20856# reps of 20 PR intensity, volume, density
10 min Bent press 24kg
36 reps sets of 3/3 PR intensity, volume, density

7/17
10 min snatch w/ 16kg
173 reps V= 6090#
25 min circuit More reps in same amt of time, solid strong movements
pushups PR intensity, volume
rows PR intensity,Volume
swings pr intensity,Volume
squats pr intensity volume
v ups pr intenisy volume

7/19
10 min pullups w/ gr band
reps of 4 and 5 33 reps PR intensity volume movement
I need adjusted!

7/21
All I had today was a pair of 16's so here we go!
40 min 5 rounds
single leg dl 8/8 (base line I haven't done these in a really long time)
clean and press 5
swings 20
rows 7/7
squat 5
high pulls 15
total V = 26893#
PR intensity density and volume numbers up from the last doubles session

7/26
20 min circuit 2 rounds
pullups w/ gr band 6 reps/ round PR intensity +1 to 2 reps
trx reverse crunche moved hands farther from anchor PR intensity
1 leg squat off box 10/10 (base line) Haven't done these since I hurt my knee in March PR movement
sledge hammer hits (hands closer together) PR intensity
Dips (ankels crossed) PR intensity, movement
Bear Crawls PR intensity movement


7/28
10 min double over hand dl 185#
48 reps grip work for sure!!! V= 8880#

10 min plate curls 5+10# plates
64 reps V=960# haven't done these in a while not sure why?

10 min swing 32kg my grip was tired but I tried any way. Hind sight I probally shouldn't have? Live and learn!
155 reps V= 10912#

7/29
no bells today opposite movements
PR All work today was easier, smoother, more efficent
rope
sledge hammer
dips
box jump 24"
vups
pushups

July back log out of my written training log

7/1 double work today put into a circuit
16kgs 45 min 5 rounds
number of reps per movement were up. mvts strong and fluid today

HPull pr intensity movement volume
snatches pr intensity movement
swings pr intensity movement
cleans pr intensity
squats Pr intensity YEah no left knee pain and w/ double 16's
russian twist pr intensity movement
V= 23,936#

7/2
I would like to up my snatch numbers. both with the 16k and the 24k

snatches 24 k 100 reps in 10 min PR volume and density and movement
pressed 24k 2l/2r PR intensity up from 1/1

7/3 I was "craving the bent press today"
28kg tested better
10 min 20 reps V = 1232 PR intensity movement
10 min sumo dl 28+32 reps 16 V= 19008# Pr intensiyt, volume, density movement
10 min swing 32kg reps 20 V= 11616# Pr intensity, volume, density, movement
total v= 33757#

7/5 PM tag with boys for 20 min hand stand on wall and falling patterns
PR movement

7/7 I decided to NOT listen to my feedback today and went with 1 hand swings witch tested base line. Could it really be that bad?

HELL YES! This session sucked! In 32 min 440 swings V= 15488#. PR expirmentation and realization I don't ever want to go back to not listening to my feedback!

7/8 Back to listening to my feedback! I have also needed a chiro all week.
10 min lccj 12's reps of 10, 80 reps V=4224#
curcit 30 min 5 rounds added a around from the last time I did a cirucit similar to this pr intensity movement volume
rows
mt climber
snatches
burpee
swing
hang leg raise
star jump

7/10
10 min 24 kg snatch 100
5 min 54 rep 2nd 5 min 46
PR intensity more reps in the 5 min and more reps before I felt the elements of effort

10 min 1 arm jerks 24kg 72 reps
Pr intensity density reps of 5/5 for first 5min 4/4 for 2nd 5 min

June back log for my training out of my written log

6/16 Pr 1 hand swing/hp/ snatch volume, density 800 reps in 40 min V= 28,160#

6/17 pr lccj intensity 2x 20kgs 5 min 25 reps
35 min circuit
suit case dl 32+28 75 rep Pr rep, intensity
double cleans 20kgs 40 Pr intensity
rows Pr intensity 7reps per side
double press 12ks 33 PR movement (working on straight up with bell)
double racked squat 12kgs 48 PR movement the left knee is getting stronger

total volume 22,600#

6/18 lccj 16's PR intensity up to 7 reps before the extra tension kicks in
10 min 70 reps V= 4928#
sumo dead lift 28+32Kg Pr volume, density
5 min swing 32kg Pr volume, density
92 rep V = 6477#


6/19 KJay's workshop. No hardstyle here. I was very surprised. Similar to what Frankie and Adam are teaching.

6/21 No GM/ weighted movements tested better today. Worked on falling patters PR in movement here! These are still different for me.
20 min body weight circuit all movement prs
bottom 1/2 burpee w/ pu
star jump (worked on keeping force verticle and landing softly/ properly on feet)
sit (wrestling burpee)
mt climbers
russian twist
hand stand on wall


6/23 The humidity sucks! This is what slowed me down today. 1 hand swings tested awesome but hands hot and sweats and I was sweat pouring out of me. 720 reps w/ 16kg/ 40 min V= 25344#

6/30 Again humidity sucks! I would rather be at the pool!
10 min lc 16kgs Pr intensity reps of 8 for first 5 min the reps of 7 V= 5914#
10 min rows 16k PR intenisty, volume, density 120 reps V=4224#
10 min sc dl 24+28k PR intensity, volume, density 130 reps V= 14872#

ran 3 miles in VFF. Felt great!

following my feedback

I am still fighting this head cold but I need to do something! I can't breath!

but...

Snatches came up best and I just let my body lead me:) Got PR in volume and density with the 16k and if I could have breathed better my numbers would have even been BETTER. 420 snatches in 17 min.

PR in push up intensity and movement. These felt awesome today.

PR in Russian twist intensity and movement. I usually struggle "core" work. Not today!

PR in single leg dl movement. These felt solid and smooth.

Also took my AFTER pics for Frankie and Adam today!

When it rains...

It pours! My grandma has been sick and we have spent time with her last week at the hostipal, then I came down with this nasty head cold and my 6yr old was diganosed with that nasty lymes disease this week. Hopefully three weeks of antibotics will kick this for him! My training has not been a priority the last 2 weeks. Anyway...

Thursday 24k snatch tested great but I couldn't breath and my mouth was full of gross stuff. The movement was great I would have to say a PR there if I could have just breathed better I would have volume and density prs!

coming down with a cold:(

PR in sumo deadlift volume and density snatches were testing great but I was mentally done. It was hot and humid and I couldn't breathe.

Case study B came back to training this week. Prs in swings, snatches for monday and prs in dead lift, presses today. she is down 15pounds and I can't wait to submitt her after pics! She is looking great!

Case study A has been busy on the farm and I haven't seen much of him since May!

I'm back

Sorry I've been MIA for the last 6 weeks! Vacations, fair and ball and my boys have taken up most of my days! My sessions have been going great. Always PR every session and feel amazing!

Classes are going good. I work with an amazing group of people interested in getting better!

Case Study B 6/11

She tesed mvts again today. We put them in a 31 min circuit. 7 rounds PR density, intensity, reps, volume She is way more intune w/ body today!

Sumo Dl w/12kgs PR
80 reps V = 4224#

swings 16kg PR
127 reps V = 4470#

pushups all knees PR
45 reps

rrows 8kg PR
45l/ 45r V = 1584#

star jumps her body like to jump:)PR
119 reps

Military Press 8kg PR
18l/ 28r V = 810#

Great Job today! Really in tune w/ body and very teachable!

Case Study B 6/9

Today B tested movements I pick out and worked with a gymboss timer set to :20/:10 x 6 rounds for each movement.

30 mins

3 min Standard dl 24kg
53 reps V = 2798#

3 min snatch 14# working on movement quality IMPROVING
18l / 18r V= 504#

3 min 1 leg squat 12kg base line
17l / 19r V = 950#

3 min cleans 12kg PR intensity firt time using 12k
21l / 21r V = 1109#

3 min swings 16kg PR intensity, density
65 reps V = 2288#

3 min high pull 8kg PR intensity, density
33l/32r V = 1144#

3 min star jumps
69 reps

3 min 1 arm swings 12kg PR intensity, density
30l/ 34r V = 1690#

3 min body weight squats
PR movement quality
60 reps

3 min V-ups
36 reps

Total V= 10483#

Case Study B 6/8

B is ready to start taking her training to the next level. This was B's first time testing the movements. Just testing movement tonight. Very exciting.

35 min circuit 5 rounds

8kg Squat w/ press
reps 24l/27r V = 898#
PR movement quality looked strong

12k's Sumo DL
reps 53 V = 2798#
PR intensity first time dl this weight

8kg renegade rows
reps 40l/34r V = 1302#
PR intensity these tested better than bent over rows

16kg swings
reps 57 V=2006#

push ups
10 regular push ups PR intensity movement
25 knee push ups PR movement visibly stronger

8kg figure 8
reps 48 V = 845#
PR movement is becoming more external focused more moving and feeling less thinking

total V= 5051#

6/14 Training

15 min LCCJ 16ks
8set x 7reps
8 sets x 5 reps
PR intensity, density

30 min circuit 5 rounds
halo w/16kg PR intensity, density up from 12k
cleans 28kg base line
hindu push ups PR intensity add 2 more reps/set
suitcase dead lift 24's tested better today

6/12 Training

About every 14 days most of the "gym movements" don't test well and I have to go with opposites and body weight drills. PR discovery

long cycle didn't test well but just jerks did and the 24kg tested best so
10 min single jerks w/ 24kg bell
30/30 reps V = 3168# PR intensity last time I did single bell was w/ 20k

35 min circuit 4 rounds PR intensity, density, rep increase all across board before ee appeared
pull ups w/ gr band
ropes
sledge hammer hits
trx reverse crunch
box jumps
dips
sit burpees

Training 6/10

10 min barbell dead lifts I love these
185# over under tested better today
62 reps = 11470#/ 10 min PR volume intensity density

10 min 25# Plate Pinch Rows
180 reps = 4500# PR volume, intensity, density

10 min Hanging leg raises
First 5 min I kept legs straight got about chest height 28 reps
send 5 min had to go back to knees 40reps
PR intensity, movement

Training for 6/9

15 min lccj 16's
PR intensity/density

30 min circuit 5 rounds
double 16k
Swings PR intensity& density upped reps/ set
High pulls PR intensity & density upped reps/set
Military Presses PR movement felt awesome minimal tension
Squats PR intensity increase reps
V-ups PR increases reps/ set

6/7 Training

Week 5 of circuit training

15 min 24k Bent Press PR intensity upped reps per set

30 min circuit 5 rounds
Rows 16kg PR intensity
Band Presses gr band base line
burpee w/ pu PR intensity
Swings 28kg PR movement/ intensity grip much stronger
Suitcase Dl 24k + 28kg PR movement grip much stronger w/ 28k

Case study B

Training for June 2, 2010

20 min circuit 10 rounds

100 russian twist 8kg
50/50 snatches (2nd time performing these) 14lb bell
150 Mt climbers
150 Swings 16kg
Pr intensity, density

Tgu 14#
6r/6l PR movement quailty

Case Study B (fat loss)

She is coming to see me 1/week. Hopefully we can get 2 sessions/week soon.

Monday May 24th
30 min circuit 5 rounds

12kg 1 hand swings
54reps rt/ 35reps lt
V=2349# PR intensity

1/2 burpee
35reps

8kg cleans
25 reps rt/ 25 lt
V=880# PR more reps/set

Star jumps
75 rep

8kg Squat Press
25r/25lt
V=880# PR intensity

Mt climbers
50 reps

8kg high pull
reps 40r/40l
V=1408# PR intensity

V-ups
25 reps

6/6 training

I ran/walked again today. Volume PR 60 minutes just over 5.5 miles. Felt really good. My run to walk ration is changing. I am getting in more running.

6/5 training

I am so distracted training with others! My snatches were done by myself then the boys and husband showed up and my focus went out the window:(

24kg snatches 90 in 10min first 50 in 5 min density PR up from 40 reps in 5 min

Gave up on kb movements and played w/ boys. Animal tag, cartwheels, headstands and hand stands.

Case study A (muscle building)

He has been busy on the farm so CS A has been working out at home. Here is the feed back I am getting from him.

5/16/2010
10 min,
38# dumbbell curls
56 rep left/ 47 reps right
V=3914#

10 min
#
butterfly chest presses
54 reps
V=

10 min
hindu pushups
36 reps

10 min
v-ups
101 reps PR volume,reps

5/18/2010

10 min
push ups
142 reps PR volume, reps, density

7 min
24kg figure 8
119 reps
V=6283#

10 min
chin ups
57reps

5/22/2010

25 min circuit 5 rounds

1. 85# straight bar curl
52 reps
V=4420#

2. Squats 20 &16kg
43 reps
V=3405#

3. push ups
97 reps

4. frog hop
128 yrds

5. v-ups
? reps

5/24/2010

22 min circuit 7 rounds

1. lccj 20&24kg
45 reps
V= 4356#

2. hindu push ups
40 reps PR reps, volume

3. crunches
125reps

5/26/2010

2 mile walk

25 min circuit 8 rounds
1. standing barbell presses 101#
46 reps
V=4646#

2. push ups
119reps

3. suitcase DL?
reps 63
V=

4. V-ups
112 reps PR reps, volume

5-30-2010

1. 10 min
double high pulls 20 &24kg
101 reps
V=9776# PR volume, reps

2. 10 min
chin ups
55 reps

3. 10 min
decline push ups
83 reps

4. 10 min
crunches
159 reps PR rep, volume

6-2-2010

30 min circuit 7 rounds

1. Chin ups
45 reps PR intensity (more reps per set)

2. Clean and Press 24kg
35reps left/ 30 reps right
V=3432#

3. Lunges 24kg
83 reps
V=4382#

4. V-ups
140 reps PR volume,rep

5/26 Training

I ran again tonight in my vff! I love it! Also worked of falling patterns and hand stands.

3 miles in 33 mins pushing a stroller w/ 70+ pounds of little girls
PR movement and cut time down to 11 min/mile

6/2 Training

6/2 4th week of circuit training
I am getting better at the circuits and testing.

33 min 5 rounds

Dips PR intensity, density
frog w/ pushup PR intensity
16kgs double snatches PR intensity, density
24kgs suitcase dl PR volume, reps
28kg swings PR intensity, reps

5/29 Training

Bent Presses day:)
24kg 10 min
PR density, intensity, volume

25 min circuit, 5 rounds
12kg halos PR movement, intensity
28k+32k suitcase dead lift PR intensity
24 k Figure 8 to hold PR intensity
vups

Lots of intensity and density prs this week! The movements are getting better! Stronger. Smoother. Easier.

5/28 Training

15 min lccj PR density

20 min doubles circuit, 5 rounds
PR intensity & density all around
16kgs high pulls
16kgs cleans
16kgs swings
16kg rrows

5/27 Training

Circuit
5 rounds = 45min

TRX reverse crunch PR intensity
Dips PR intensity
pullups gr band
swings PR intensity, density, reps
squats PR movement, intensity
snatches
jumping jack w/ rope base line
sledgehammer hits PR intensity

This felt amazing tonight. Really easy. Just tested and followed my bodies recommendations!

5/25 Training

5/25 quick10 minutes sumo dl & 20 min cirucit

10 min
28k+32k
152 reps PR reps, volume, denisty

20 min circuit, 3 rounds
28k swing PR intensity
lizzard
16k squat PR intensity, movement
rabbit PR intensity
12kg double press base line
frog

5/24 3rd week of circuit training

This Monday starts my 3rd week of using circuits. It is awkward for me to keep track of PR's this way? It's mot getting easier yet. Patients:)

double cleans 16's PR intensity
rows
burpee pushups PR intensity
burpees
v-ups

5/22 training

long cycle today
12 kgs 15 min
PR density movement

5/21 Training

Regular barbell dead lifting today
10 min
185# best load today
double over hand better PR intensity
22 doh pulls in just over 5 min then I switched to over under for the last 4 min total of 37 reps

PR intensity,density big pr w/ the doh grip the last time I even tired this (1/2010) 135# was really hard to hang on to. More reps per set today. Very happy with this session.

Stacked plate curls 15#
10 min
88 total reps
PR density, volume, reps

5/20 training

I have a busy life and I squeeze training in whenever I can. Yesterday I had one bell in my truck (20kg) so while the oil was getting changed I carted my bell and my 5 yr old 10 blocks to the city park and did a 40 min circuit and then carted everyone back to the truck.

It was a little easier to focus today even though I wasn't in my regular routine.

40 min circuit w/ 20kg bell and bw movements, 4 rounds

( I really have to watch these circuits and be intune w/ the feedback I get) I have only been doing sessions like this for 2 weeks. I really want to practice higher rep work since I prefer low rep heavy weight. For me it is easier to pick my top 3 movements, set the timer for 10 - 15 min and work. As long as they test ok I'll be doing them.

1 hand swings 40/40
1/2 burpee w/pushup 35 PR intensity, density
cleans 40/40
star jumps 40
1 hand jerks 20/20 PR intensity
sit outs (took from boys wrestling practice) not sure if this is what they are called
snatches 20/20
mt climbers (60)
squat press 17/19 PR intensity, movement

total volume of 11,088# plus bw movements. My first thought was low volume. shrug.

first run/ walk of year in my vibrams

Wednesday night the family and I went for a run/walk. It was great! This is the first time I have used biofeedback for running and my first run / walk of the year in my vibrams. I wish there were less gravel where I live. I only have 1 bruise on my instep.

4 miles in 45 min (approx a 1/1 run/walk ratio) with a 6yr old (using the BF of course though his is all natural instinct yet). I think me using biofeedback will keep him from loosing that and a 5yr old riding his bike.

PR's set all around tonight:) movement, intensity, quality of life afterwords

Wednesday 5/19

My session for today. Quite a few things were testing good but I am not mentally in the game today? Adam wrote something a while back about the routuine we get in when we workout. Today I changed so many thing and I am not sure if that is what messed me up or what?

It is finally sunny and warm today so I decided to train outside. I don't know if this is what made the so mentally dah today?

Here's the session

Snatches tested better
so I got a couple density PR's here but 9 min in (still testing really good) but mentally not there so I aborted that.

They all tested better than my new basline with the snatches so I thought lets put them in a circuit.
DL w/28 & 24
swings w/28
burpee w/ pushup
figure 8 w/ 24k PR intensity 1st time 24k tested better
v-ups PR movement these felt really good today

I got 3 rounds in and all I could keep thinking about was how I need to get the lawn mowed and laundry done and the field trips my kids have this last week on school!? WTH! So again I bailed. I'll try again tomorrow:)

Monday 5/17

My 5/17 session
None of my big gym movements test well today. Onto Life Movements:)

PLAY LIKE A KID!!! Why did I ever stop playing. It was so much fun and I was so sweating!

My 4yr old and I played! We ran, practiced cutting, skipped, rolled, worked on the falling patterns, somersaults, cartwheels, animal movements.

PR in movements and leading my kids by example. I don't ever want them to stop playing!

Case Study B

Monday Session starting 6th week. I see improvements in strength, movement and body transformation every time she steps into my gym:)

25 min
7 rounds

8kg push press 70 reps, V= 1232# PR intensity upped weight
burpee 70 reps PR movement quality
8kg figure 8 70 reps V=1232# PR intensity upped reps per set
mt climbers 70 reps
8kg cleans 70 reps V= 1232# PR movement
16kg swings 70 reps V= 2464# PR intensity upped weight

Great Job!

Case Study B

Friday 5/14

Fat burning circuit. I am still stopping her when I see any sign of excess tension or her breathing changes. She is finishing her third week.

1 arm swings (12k), high pulls (8k) and push press(14#).

35 minutes
7/7 154 reps 1 arm swing, V=4065.6#
7/7 154 reps high pull, V= 4065.6#
7/7 182 reps push press, V=2548#
total reps 490 reps V=10,679.2#

PR intensity, density, movement/ form quality

Case Study A

Case Study A

He hasn't bench pressed in 2 yrs. So he was courious. What can I bench press? The movement tested base line but he wanted to try anyway. So after 2 years no bench pressing he hit his max from when he stopped 2 yrs ago on the 2nd lift. bw 190, 1st lift 205#, 2nd lift 225# PReveryday

Saturday 5/15 session

5/15

24kg bent presses tested best and after 15 min I couldn't find anything that tested as good as them so I kept going. Another 10 min. These felt amazing today.

25 min
24kg bent press
70 reps
PR intensity, density, reps and volume

Friday 5/14 training

Training session for 5/14

15 min
12's lccj
density prs

27 min circut 6 rounds I needed to get the heart pumping and burn some calories.

double waves w/ rope
sledge hammer hits
double high pulls (16's)
hanging "leg "raise (knees to opposite elbow)
Alt Swings (24kg)

My Thursday session

5/13 Session

Long Cycle Clean and Jerks tested awesome. I have been adding time to these sessions. The movement/reps get better with every passing minute. I am sure it is because I become more externally focused and more simultaneous. Eye placement down to up. Eliminated horizon eye placement. Enjoying the movement.

25 min lccj 2-16's
I break it down into 5 min sessions
1- 5 reps, 6 sets, Treps 30, V=2112#
2- 5reps, 6 sets, Treps 30 V=2112#
3- 5 reps, 1 set 4 reps, 5 sets, Treps 25 V = 1760#
4- 4 reps, 7 sets, Treps 28 V= 1971#
5- 4 reps, 5 sets Treps 21 V= 1478#

Total 25 min
Total reps 129
Total V=9081#
So I had intensity, density, reps and volume PRS

Nothing was testing as good as my new baseline. Rows were the closest so I experimented to see if I could get it better. I haven't done a lot of grip work lately so I was surprised when 25# plate rows tested really well.

10 min 25# Plate Rows
again I kept track of these in 5 min increments
1- 5/5 8 sets, 80 reps
2- 5/5 7 sets, 70 reps

Totals 10 min
Total reps 150
Total V= 3750#

PR intensity, density, reps, volume

Very happy with this progress people! I love getting better with every session! It makes me happy.

My trianing for Tuesday

5/11 Session

I am expirmenting here. I love heavy bells and low reps. I am going to switch it up a bit and try testing higher rep work?! It is harder for me to keep track of numbers this way so bear with me.

20 mins- 8 rounds- 4 movements tested better

Burpees 55 reps
Burpee plus pushup 50 reps PR intensity, volume
16kg Renagade Row 80 rows V= 2816# PR intensity, volume, movement
32kg Swings 120 reps V= 8448# PR intensity, volume, movement

It was a fun session and I felt awesome!

Case Study A Thursday session

CS A Thursday's session

45 min session

15 min
1A 20kg Snatches 134 reps V=5896# PR reps, volume, intensity
2A 20kg Russian Twist 112 reps V=4928# PR intensity

15 min
1B 28kg Cleans 123 reps V=7577# base line
2B Burpee w/ pushups 53 reps base line

15 min
1C BW Chin-ups 96 reps PR reps, volume, density
2C 2-20's Racked Squats reps 21 V=1848# Pr intensity

Total V= 20249# plus body weight movements

Case Study B Wednesday session

CS B Wednesday session

45 min Circut

15 min
14# Push Presses 198 reps, V=2772# PR reps, volume
18#Russian Twist 162 reps V = 2916# PR reps, volume

15 min
18# High Pull 162reps V=2916# PR reps, volume
Burpees 36

15 min
26#1 Arm Swings 180 reps V=4680# reps, volume, intensity
26# Squats 90 reps V=2340#

Total V=15624#

Case study A Tuesday

CS A training Tuesday session

He wanted to do a circut so ...

30 mins 8 rounds finished

top 4 movements that tested better

Mt Climbers 184 reps
push ups 124 reps PR reps, vol, intensity
Squats 20k +16k 53 reps, V=4198# PR rep, vol, intensity
V-ups 115 reps PR reps, vol, intensity

Case study B Monday session

Case study B is a single mother and business owner that would like to loose body fat and develop a strong toned body.

She is very new to kettlebells and working out but a very quick learner. At the moment I stop her when her breathing changes or I can visually see excess tension. As she continues with me I will introduce more the of testing and gym movement protocol. Right now she is paying me to "train" her. So I will accommodate her and as she gets result and trusts me I will show her more.

5/10 Session

We did a 25 min circuit of
Russian twist
presses
15 mt climbers
2 hand swings

Here are the numbers:

Russian twist 8kg
reps 100 V=1800#

press R/L 14lbs
reps 90, V= 1260#

mt climbers
reps 150

2 hand swing
100 w/16kg, V =3520#
100 w/ 12 kg, V = 2640#
200 reps ,V = 6160#

Total volume for session = 9220#

Case study A Saturday session

A's Saturday session was in my gym.

I have more control/ supervision here for sure. He is on the right track just needs to be a bit more sensitive to the elements of effort. That will come the more he practices biofeedback.

10 min
chin ups (palms facing him)
reps 45, V=8505#
Pr in reps, volume, and density up from 5/6
Pr movement looked easier and smoother

10 min
20kg's lccj
reps 37 reps, V= 3256# (just taught this move to him Tuesday)
pr in weight, reps, volume, and density up from 5/6
pr movement (still learning but looked better than Tuesday)

10 min
24kg+28kg sumo dead lift
reps 129, V= 11,919#
pr in reps, volume, density since 4/29

10 min
V-ups
98 reps V= ?
base line here

Case study A Thursday home session

5/6 home work out on his own

10 min
bow flex move ( not sure what this is)
I'll have to ask.

10 min
85# straight bar curl
57 reps, V= 4845#

10 min
bw chin ups
42 reps, V=7938#

10 min
long cycle clean and jerk (just taught this to him Tuesday)
20kg + 16kg
40 reps, V=3168#

10 min
Russian Twist
16kg
154 reps, V=5421#

A base line session here.

Saturday's Training

I felt much better Saturday when I woke up! Saturday's session felt really good.



15 min

16kg snatches

pr in total reps, volume and density

density prs in last 2 5 min segments

total rep 240, total volume 8448lbs



10 min

16 kg single leg dead lift setting base line here. Haven't done these since I wiped out on my snowboard end of March because of left knee pain. Same with squats, pistols, bent press



I messed around with dl variations to find better than my new base line and came up 16 kg single leg dead lifts.



pr in movement no left knee pain (has not happened since end of March)

total reps 118 total volume 4154#



10 min

24kg bent press Again I haven't done these since March because they caused left knee pain.



pr movement NO left knee pain



pr 1/1 bp w/ 28kg felt awesome but 24kg tested better and felt just as good so I went with 24kg



total reps with 24kg 18 total volume 950#



So I had 2 amazing movement pr and a few rep, volume and density pr. Great training session.

Friday's training session

I am still not feeling the best from my bout with the stomach flu. I went in with an open mind, asking lots of questions. I just followed the feedback and set prs!

10 min of
15# pinch plate curls (these haven't tested well since mid April)
4/4 for 88 reps
tested eye positing on horizon tested best
1320 # up from 4/17 plate curls of 72reps & 1080#

12:30 min standard barbell dead lift
185# tested best
2 reps then tested got 38 reps in 12:30 min
7030# 4/3 session 225# test best but increased volume and density today of session

10 min renegade rows (these haven't tested well in awhile)
16kg bell (usually 20k test better) but I will listen to my body not my ego
5/5 for 110 reps
3872# up from April session in volume, density, reps

total volume for this session was 12222# I feel better than when I went into the session. That's my whole goal. BETTER.

I"ll take that with the week I've had:)

more lccj today

lccj tested best today
15 min
first 5 min 6 sets 5 eyes down
second 5min 6 sets5 played w/eye position down/ horizon increased rom
3rd 5 min 7x 5 played w/ eye position again down/ horizon/ up increased rom decreased rest
I can't wait to start my next session w/ these eye positions

The movement is getting so much more efficient and "effortless".

None of the other big GM test well so I move on to testing Primal Movments.

Rabbits test better today. In 10 min I "hopped" 180 yrds and it felt amazing!

The stomach flu is going around a couple clients and my kids have it. YUCK. I myself wasn't feel very good today but I tested and lccj and sumo dl tested good.

5/5/2010 session

15 min 12's lccj 117 reps = 6177# pr in reps, volume and density up from 110 reps on Saturday
I really wan't feeling it so I ended it there. No sumo dead lifts.

Case studies Tuesday session

Tuesday's Session for case study A
Top 3 movements
10 min chin up 50 reps
10 min 32kg swings 128 reps = 9011.2#
10 min inchworm w/ pushups 64 yrds

Case study B
No show?

Case Studies A & B

Case study A is a 29 yr old male who has lost 15 lbs FAT and is now ready to start building mass.


Case study B is a 29 yr old female. A busy mother, wife and nurse ready to lose body fat and build muscle.

We will be using the Gym Movement protocol. We will test the big gym movements and life movements.
GM
Squat
Dead Lift
Press
Pull
Horzontial Press
Horzontial Pull
Hip Hinge movement

Life Movements
walking
running
jumping
falling
primal movements
playing like a kid

They will be training with me 2 x week and 1 to 2 x a week on their own.

Welcome to the 21st Century Tera!

Here we go! I now have a blog. Here is my first post!

15 mins lccj 16's tested better
discovery pr today. I have been doing to many reps. I cut down the reps and gained rom, and therefore I needed less rest.

10 min standard bar bell dl 225# on bar volume, density and rep prs today