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