Thursday, December 24, 2009

Christmas Eve

No work today. No kettlebell class today.

11:00 a.m. - Full Z-Health I-Phase workout plus extra knee work, lunge work, ankle work. 1 hr.

Merry Christmas!

Wednesday, December 23, 2009


6:00 a.m. KB Class - worked on knee mobility, thoracic mobility, breathing.

Added lying presses & evil ab-wheel

8:00 a.m. More Z-Health - ankles, hips & knees combined with KB presses
singles: 53 lb, 53 lb, 53 lb, 53 lb, 62 lb, 70 lb

Total time today: 1-1/2 hrs

Tuesday, December 22, 2009

Missed days

Sunday, 9:00 a.m.
Regular KB class. Worked on lots of lunge positions and tall neutral stance training. Did neural KB circuit - 2 Clean & Press, 2 Rows, 2 Single-Leg DL, and 2 Punchups. Repeated on each side with various weights from 44 lbs to 62 lbs. Finished with a 3 min timed set of snatches and a 3 min timed set of clean and jerks. (using a 44 lb KB)

Monday - day off with wife. Some Z-Health drills throughout the day. Started working on getting out of the chair on one leg (a la pistol) to strengthen my left leg. 40 min walk in evening.

Tuesday, 7:00 a.m.
Full I-Phase workout. Extra lunge work. Extra cervical work. Extra knee work. Extra ankle work. Total time 1 hr.

Afterwards did 3 sets each of 5 reps on ab-wheel, and 5 reps feet together rock-bottom squats with 18 lb KB. (Continuing to work on improving range of motion in L-knee)

Saturday, December 19, 2009

Press & Snatch

8:30 a.m. - Started off will full Z-Health I-Phase workout.

4 reps - 2 KB Lying presses (53 lb)
4 reps - 2 KB Lying Presses (62 lb)
4 reps - 2 KB Lying Presses (62 lb)
Rope climb

5 snatches each side 53 lb KB
5 snatches each side 62 lb KB
Rope climb

5 snatches each side 70 lb KB
5 snatches each side 80 lb KB

Friday, December 18, 2009

Pushups & Squats

Last night: TKD class at 7:00 p.m.

This morning: 6:00 a.m. Kettlebell class. Lots of Z-Health work on heels, ankles, shoulders & necks. Working hard to improve squatting and lunging movement patterns.

Finished with 1-arm pushups, bodyweight rows, and a couple of sets of snatches.

Thursday, December 17, 2009

Z-Health & Knee

7:00 a.m. - started with some meditation. 45 mins of I-phase drills. Tried 5 deep squats with feet together. This is something I have been avoiding like the plague. Lots of crunchiness but no pain. Afterwards, the knee felt REALLY good. That's weird.

Wednesday, December 16, 2009

bad computer

Hard drive on computer died. Been without for a few days.

6:00 a.m. - kettlebell class. did lots of Z-health with a client who is having squatting difficulties. Ankle tilts and toe pulls reactivated some muscle groups.

Finished with a neat new combination:
Left Side...
1-clean & press
1-punch up

Right Side...
1-clean & press
1-punch up

Left Side...
2-clean & presses
2-punch up

Right Side...
2-clean & presses
2-punch ups

Well, you get the idea. We worked up from 1 thru 4. I used the 53 lb KB. I like this drill. We WILL do it again!

Friday, December 11, 2009


Friday, 12/11/09
6:00 a.m. – Kettlebell Class. Started with R-Phase work: ankle tilts, toe pulls, 6-position ankle circles & hip circles. Added some lunge work. Finished with KB rows, 1-Leg DL, and Punch-ups for strength. Then did walking swings. (Total time 1 hr).

7:30 a.m. – worked on TKD forms (Total time 1 hr.)

6:30 p.m. – 7th Dan intermediate TKD test (Total time 2 hrs)

Thursday, December 10, 2009

TKD Preparation

Yesterday morning - regular kettlebell class. Did joint mobility, some swings, abs. Total time 1 hr. In the afternoon I worked with David on Tae Kwon Do for 1-1/2 hours at the dojang. Knee felt great even during jumping kicks! Wow.

This morning, full R-Phase with some kicks. Tae Kwon Do test tomorrow evening.
Total workout time this morning 1 hour. Knee still feels pretty good. Virtually no swelling.

Tuesday, December 8, 2009

Funeral - New Resolution

I was out of town for a couple of days attending the funeral of my cousin.

New resolution: Blog more .... Blog better!

Private Z-Health Session with GM. Much better progress since I stuck to the Monday morning protocol! Assess, Muscle Test, drills ... REPEAT.

Worked on I-Phase drills + TKD

Added knee circles with stretch band. Still improving: better strength, range of motion, and reduced pain.

Started adding feet together, flat foot squats to rock bottom. A couple of set of 3 with an 18lb counterweight.

Most difficult drill right now seems to be left lateral lunge with full lumbar circles. Lots of catching and popping in the left knee accompanied by some discomfort.

Total personal time about 1 hour.

Saturday, November 7, 2009

15-ton workout

Did a 15-ton workout with the 9:00 a.m. class this morning.

Very simple. Very energizing.

Check it out at

Friday, November 6, 2009

Tae Kwon Do + Z-Health

Yesterday I worked on a combination of Tae Kwon Do and Z-Health. I would practice TKD techniques or forms for about 5 minutes and then do Z-Health movements for recovery. Excellent combination.

This morning: 6:05 kettlebell class

Light workout with swings, pushups, bodyweight rows. Finished with some quality time on the ab-wheel.

Wednesday, November 4, 2009

Mixing KB, FMS & Z

Taught 6:00 a.m. KB Class. Worked on Russian Twist with a barbell & 10 to 20 lbs of weight. Great exercise for intercostals.

Also worked with group on proper alignment during lunges and the importance of tall spine.

Mixed swings with Z-Health hand, wrist, & finger exercises. Finished with walking swings mixed with dead cleans and dead snatches.

After class, did some of my own Z-Health work and practiced some forms. Will continue editing of Level 1 Workouts DVD today.

Thursday, September 3, 2009


Long time no post ....

Allergies then sinus infection. Cool....

I kept doing the full body Z-Health R-Phase drills nearly everyday. Also, now wearing contacts everyday so vision in both eyes is the same. Feel some big improvements in overall well-being as well as balance. Although, reading is tough. But, I think my vision is improving day by day.

Yesterday was first real workout with class. Mostly up & downs and the 360 hill swing routine with the 20 kg.

Today did some snatch ladders, 20kg + 24kg + 28kg + 32kg along with some pullups. Plus full-body R-Phase.

Friday, August 21, 2009

Indy 500

Did workout with regular 6:00 a.m. class. Joint mobility + most of the Indy 500 #3 workout.

Finished with 10 mins of leg stretches.

Total time: 1 hr

Thursday, August 20, 2009

Pulling Higher

This morning did full-body R-Phase exercises. Intermixed with this were a couple of pistols, FMS knee rehab, and more work on pull-up technique. Improved visualization added a couple of inches to the height of the pullup. Now I can often perform a pullup so the bar is a couple of inches below the clavicle.

When I can start achieving 3 to 5 reps with this quality, I will start adding weight.

Evening, videotaped the 3rd workout for the Level 1 Workouts DVD.

Total time: 2.5 hrs

Wednesday, August 19, 2009

Heavy Bells

Taught regular class today @ 6:00 a.m.

Did mobility work, a few presses (up to the 32 kg)
Worked on deadlift technique. Finished with snatch ladders. Worked up to 32 kg snatches.
Finished with some R-Phase work and plank.

Total time: 1 hr.

Tuesday, August 18, 2009

Pullup perfection

Worked with a client on Z-Health & FMS correctives. Made a little progress !

Did full body R-Phase exercises and mixed with pullups and presses. Emphasis was on pullup perfection. If I cannot get to my clavicle it is not a perfect rep. Did only sets of one or two reps. Body weight only. Finished with a rope climb.

Total time 45 mins

Monday, August 17, 2009

More Z & Kettlebells

My wife returned Saturday from vacation. So, I taught regular class in the morning and then went to pick her up. Did full-body R-Phase training.
Total time: 1.5 Hourse

Sunday, taught regular class. Worked with a student using FMS & Z techniques. Her toe-touch improved from just below the knees to touching her toes in about 45 minutes.!!

No Z on Sunday. Total time 1 hour

Today (Monday)--
Finally, back to working out with kettlebells. Various overhead presses with 53 lb bell, punch ups with 53 and 62 lb bells. 200 swings in 10 minutes with 53 lb bell.

Followed up with full body R-Phase exercises.
Total time: 1.5 hours

Wednesday, August 12, 2009

More Z

Taught regular class this morning. Introduced a few Z drills. I noticed skepticism about the wonders that I promised from Z-Health. I did a demonstration. Did a bunch of swings so they could get their cardio fix.

Practiced full body R-Phase in the afternoon.

Tomorrow, I will lift some bells.

Tuesday, August 11, 2009


No blogs for a few days. I was at R-Phase Z-Health weekend 1 training. Wow! What an experience. I am excited about what I can now do for my clients.

Today did my first session with one of my employees. Clearly I am not yet an expert. But, I can see improvement in him.

Ran out of time for my own training. Did 20 minutes of R-Phase full body mobility.

Saturday, August 1, 2009

Saturday Circuit

Regular class this morning. Did circuit training with snatches, lying presses, pullups, kneeling presses, and pullovers. Mostly I coached during this section.

I did some weighted pullups and climbed the rope a couple times.

Finished with 10 mins of snatches. I did 202 snatches with the 35 lb bell.
Total time 1hr

Then, went to do jang to work on Tae Kwon Do. Interim test for 7th dan next Wednesday.
Total time 45 mins

Friday, July 31, 2009

Regular Class

Regular class at 6:00 a.m.

Finished with an interesting ballistic set:

At the top of the minute we did
1H Snatch 16 reps (first 4 minutes)
1H Swings 20 reps (last 10 minutes)

total 64 snatches and 200 swings in 14 mins with 53 lb bell.

Finished up with ab wheel work.

Total time: 1 hr

Thursday, July 30, 2009

More Video & TKD

Didn't post yesterday. But it was an active day:
Morning workout at 6:00 a.m. - Primarily strength work. Heavy presses, deadlifts, and punch-ups. Finished with some high intensity swings. Total time: 1 hr.

Evening: Continued filming the beginner's workout video. Workout #2. It is a bit longer than I would have hoped at 42 mins.

Today: TKD practice. Total time 45 mins.

Tuesday, July 28, 2009

More TKD

Didn't post yesterday. But, did a regular class in the morning:
20 min mobility
strength training: pullups, presses
swings for ballistics/cardio

Total time 1 hr:

This morning TKD practice with rope climbing:
total time 30 mins

Saturday, July 25, 2009


David, Miriam and I did a Level 1 Workshop

I did the intro mobility, the Getup, the Clean & Press, and the Extreme Stretching at the end.

As usual, it was a demanding but wonderful experience.
Total time: 5 hrs

Friday, July 24, 2009

DVD Filming

Last night worked on new Level 1 Workout DVD. Videotaped a 30 minute workout with a 35 lb kettlebell.

This morning: regular class.
Did the Volume Workout #1 with 20,000 lbs. I didn't want to go too heavy. Tomorrow we have a Level 1 workshop and I want to be fresh.

Thursday, July 23, 2009

Pullups again

Last night reviewed Disk 1 of the R-phase Z-Health program. Very similar to the stuff I learned years ago from Steve Maxwell. I will keep an open mind. I am going to R-Phase certification in a couple of weeks.

Lower back is complaining today.

High kicks
2 BW Pullups
High kicks
2 Pullups BW + 5lbs
High kicks
5 Pullups BW + 5 lbs
Blocks & Punches
4 Pullups BW + 5 lbs
Deadlift 106 lbs x 10 reps
3 pullups BW + 5 lbs
Kick/Punch speed drills
Deadlift 150 lbs x 5 reps
2 pullups BW + 5 lbs
Deadlift 206 lbs x 5 reps
Press 1 x 44 lbs (each side)
Press 1 x 53 lbs (each side with #1 Gripper)
Press 1 x 62 lbs (each side with #1 Gripper)
Arm Bar & Thoracic mobility work

Total Time: 1 hr

Wednesday, July 22, 2009

Regular Class

15 min mobility work
Added specific foot work for one student

Workout focused on
Clean & Press
& Pullups

Right shoulder is still getting better. Pressed the 28kg several times.

Snatches: 20 per side with 24kg
Swings: 20 per min for 6 minutes (24kg for 1st 4 min, 28kg for last 2 min)

finished with 2 mins plank
and thoracic stretches

Total time 1hr

Tuesday, July 21, 2009


I am in training for another Tae Kwon Do belt test. (This is an interim test for 7th Dan). I want to continue improving my pullups.

pullup 1 rep at BW + 18 lbs
pullup 1 rep at BW + 13 lbs
pullup 3 reps at BW
pullup 3 reps at BW + 10 lbs
pullup 4 reps at BW + 10 lbs
pullup 2 reps at BW + 15 lbs
pullup 1 rep at BW + 25 lbs
pullup 5 reps at BW + 5 lbs
pullup 5 reps at BW

mixed in with the above is TKD practice + mobility practice + stretching
total time 45 minutes

Based on today's work, I will start Pavel's pullup program with 5RM bodyweight + 5 lbs

Monday, July 20, 2009

I am back

Sorry I have been away so long. Short version is I hurt my shoulder badly trying to achieve VERY heavy bent presses. (Okay, I am a slow learner). Do what I say and not what I do. DO NOT GET HURT!

Today: taught morning KB class. 15 minutes of joint mobility. 30 minutes of light kettlebell work (16 kg bell). 15 minutes of stretching hamstrings, hip flexors, groin.

Reviewed "Secrets of the Shoulder" disk 1

Friday, April 10, 2009

Week 3 Continued

This is the end of the 3rd week.

Today was another high volume snatch effort.

I did 16 rpm with 53 lb for 6 min = 5088
and 17 rpm with 44 lb for 3 min = 2244
last minute only made 12 reps = 528
Total: 7860 lbs

Tore hand last week on Centurion workout. No additional palm trauma today.

Wednesday, April 1, 2009

8-week program

Today was punchups and presses.

New personal best: Did a punchup with the 88 lb KB

Snatch results:
4 min @ 16 rpm (24 kg) = 3392 lbs
6 min @ 17 rpm (20 kg) = 4488 lbs
Total 7880 lbs

Next time shoot for
6 min @ 16 rpm (24 kg)
4 min @ 17 rpm (20 kg)

Tuesday, March 31, 2009

Grease the Groove

Today is my day off from the 8-week program. Working on pistols and presses

1 rep x 44 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 44 lb press (both sides)
2 reps x 5 lb pistol
3 reps x 53lb press (both sides)
3 reps x 5 lb pistol
4 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
1 rep x 53 lb press (both sides)
2 reps x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53lb press (both sides)
2 reps x 5 lb pistol
1 rep x 53 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53 lb press (both sides)
4 reps x 44 lb press (both sides)
Total: 27 presses, 14 pistols

Stopped because David and I are working on a DVD....

Monday, March 30, 2009

Week 3 of 8-week program

I am seeing a lot of progress in the students. Their pullup technique is much better. Most have already improved their 1-rep max.

Finished today's program with an 80% snatch effort:
120 reps x 24 kg (53 lbs) = 6360 lbs in 10 minutes.

So far, no palm trauma.

Tuesday, March 24, 2009

Week 2 of 8-week program

Yesterday we started the 2nd week of the 8-week pullup/punchup/snatch program. 100% snatch effort...

15 reps each side x 53 lb (first 2 minutes)
17 reps each side x 44 lb (last 8 minutes)
166 reps - 7574 lbs

Next time try 16 rpm x 10 minutes with 53

Wednesday, March 18, 2009

2nd Workout of 8-week program

Today was 2nd workout of the 8-week program. Still only pullups and snatch volume. Excited about the progress the students are already making. Today's snatch volume:
19 L + 19 R
19 L + 19 R
18 L + 18 R
15 L + 15 R
11 L + 11 R
6 L + 6 R
= 176 Reps x 44 lbs = 7744 lbs

Next workout we will add punchups.

Sunday, March 15, 2009

8-week program

I am excited about the new 8-week program that will begin tomorrow. This was design to help more of The Kettlebell Club's students do a pullup (or improve their pullup performance). In addition, it incorporates ab work and snatch volume training.

The goal is to increase the amount of weight put overhead in a 10-minute period. This should translate into 10-minute strength/endurance potential.

The three exercises included in the program are:
- the pullup
- the kettlebell snatch
- the punch up (sort of like a get up with a press)