KM day2 Light day

I feel good =) I have started to work with a Swedish soccer team and are trying to make them move better , there are some work can i say ;)

My own practice are now Kettlebell Muscle (KM) modified and it`s fun, on the off days i am doing a lot of mobility drills.

Wednesday Light day
Double 24kg bells 4 rounds

1round of
DSW *3
DSN*3
SSP*3
Rest 120sec

2Rounds
DSW*4
DSN*4
SSP*4
Rest 120sec

1Round
DSW*3
DSN*3
SSP*3

After a week of less practice

Last week was my last week on ES and i just did two practices. My body is starting to fell it so i am changing the program to Kettlebell Muscle but my variation.

Tuesday ES
TGU 24kg 1*5/5
Press double 24kg  2*5
Pull ups palm facing me 2*5
Squats 24*24kg 2*5
Snatch 20kg 5minute

Fridays ES
TGU 24kg 1*5/5
Press double 24kg  2*5
Pull ups palm facing me 16kg 5*1
Squats 24*24kg 2*5
Snatch 16kg 5minute speed Snatching

I did good on ES and did a couple of Personal best lift like
2/2 press with a 36kg
20kg Pistol both leg
and 20kg tactical Pull Up

For now i will do KM for 8week starting today.

I did this the first season.
Monday medium day double 24kg bells

High Pull *3
Snatch *3
Press *3
Squats *3
And this 3 rounds


Primal move is soon in Sweden and all over the World thanks to Peter Lakatos

PR on my pressing =)

After Tuesday i was mentally drained  so Wednesday and Thursday  was only mobility drill days.

But on Friday i was on again =) (its a must to listening on you body but at the same time not let the laziness take over ) 

So Friday i was back on ES and it looked like this

TGU 24kg 5*1/1

Double Kettlebell press 28kg 1*3, 1*4 and 1*3

Tactical Pull Ups 8kg 2*5

1Leg DL 28+28kg 2*5/5

Snatch 5 minutes with 20kg

I did PB on presses on my ES Sunday =)

TGU 32kg 2*1/1, 36kg 1*1/1 and 32kg 2*1/1

Press 36kg 1*2/2  and 28kg 2*5/5

Pull Ups with 16kg on my waist 5*1

Pistols 20kg 5*1/1

Swings 36kg  5*5/5/5  (1H/1H/2H)

My get up on Ultimate sandbag page =)

I did some FMS screening on a Pro soccer team yesterday for 6hours (24 players) all alone, That was fun.
I am now a part of the team as an Strength and Conditioning coach . They are going to be stronger, faster and less injured this year ;)
I was washed out when i came home but i did my ES practice anyhow =)


Here it is.
TGU 28kg 5*1/1
Half Kneeling press 28kg 2*5/5
Tactical Pull Ups 16kg 5*1
Pistols 5*1/1


I didn't do any ballistics, i was totally beaten =(



Here is my Get Up at Ultimate Sandbag`s page =) Thanks Josh Henkin

http://www.ultimatesandbagtraining.com/sandbag-training-2/how-does-ultimate-sandbag-training-revolutionize-fitness/ 

SPRINTING =)

Started to do sprints today, i have been thinking about running for awhile now and started today =)
Did some few 100meter sprints, I sprinted 100meter then walked back 6times on a forest trail.
It was fun =)
I am going to try to do this 2-3 times a week.

Here is my running shoes when its cold out, and in the summer i use Vibran fivefingers.
Its not what you wear on your feet its how you move thats counts ;)

Flowing sandbag Get up

I back =) i have been training every other day with my ES but i havent taken time to sit down and write here.
Pure laziness and i have been doing a lot of other things, I have 3 Workshops coming up next month here in Sweden, 1 RKC kettlebell and 2 DVRT Sandbag so i have been promoting them and i have taken my self by the collar and started to put up new wallpaper in my home =)

For you from Sweden reading this i am doing 1 DVRT workshop in Gothenburg  so if you are interested go to DVRT Workshop if you want to learn some nice Sandbag things.

And i will have 1 Kettlebell and 1 DVRT workshop in Helsingborg to, check it out here Helsingborgs workshops .

I am still doing my ES practice but i am just doing it every other day to get maximum out of it for me, i felt that 5day straight didnt do me good.

Instead i am doing mobility work the days i am not lifting.

Fridays practice went like this

TGU 24kg 5*1/1

Tactical Pull Ups 16kg 5*1

Tall Kneeling presses 28kg 2*5/5

Pistols 16kg 5*1/1

Swings 1H 36kg 66 in 5 minutes

Todays Practice

TGU 24kg 5*1/1

Presses 32kg 3*3

Body Pull ups 2*5

1 Leg DL 28+28kg 2*5/5

Snatch 28kg  5*5/5 with in 5 minutes

Here i am doing a Flowing Get Up with a Sandbag, its a nice combo i did taking Scott Sonnons flow get up and Josh Henkin Sandbag.

One more day of fun =

I just made my self a better man =) by doing my ES IV yesterday, now its rest for two days over the weekend.

Here is what i did.

Mobility work

TGU naked 5*1/1

Press 28kg 2*5/5

Pull Ups body weight 2*5

Pistols 12kg 5*2/2

Cleans 32+32kg 5*5

I can fell that i am getting more stable and stronger just after a week =) so it`s going to be real interesting to see were this end.

POWER TO YOU ALL