Alright, here's the 4 week cycle from January:
Monday:
Morning: Joint Mobility Drills and 4 sets of 5 dynamic tension chest exercises
Throughout the Day: Misc. Grip Work
Evening: Deadlift day
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds:
1a.) Deadlift 4-6 sets of 1 rep with 465 lbs.
1b.) 1-1-2 High Pulls 4-6 sets of 10 reps per side with 216 lbs
1c.) 1-arm Swings 4-6 rounds of 10 reps per side with 88 lbs
1d.) 2-arm waling swings 4-6 rounds of 5 reps with88 lbs.
1e.) 6-direction spinal mobility 4-6 rounds of 5 pulses per direction with 20 lbs.
2.) Isometric Obliques 3 sets of 10 seconds per side
Tuesday:
Morning: Joint Mobility Drills
Evening: Push Press Day:
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) Push Press 4-6 rounds of 1 with 240 lbs.
1b.) Chest Press 4-6 rounds of 10 per side with 240 pounds
1c.) Speed Punches 4-6 rounds of 20 reps with bodyweight
1d.) 1-arm Overhead Presses 4-6 rounds of 5 reps per side with 88 lbs.
1e.) 5 direction Shoulder mobility 4-6 rounds of 5 pulses per direction with bodyweight
2.) Parallel Bar L-sit Holds 3 sets of 15 seconds
Wednesday:
Morning: Joint Mobility Drills and 4-5 set of 4 dynamic tension biceps exercises
Evening: Finger, Wrist, Hand, Grip, Forearm and Elbow day
1.) Forward Club Levering 5 sets of 5 reps per side
2.) Backward Club Levering 5 sets of 5 reps per side
3.) Circle Club Levering 5 sets of 5 reps per side
4.) Barbell Revers Wrist Curls 5 sets of 5 reps with 75 lbs.
5.) Barbell 1-arm Wrist Curls 5 sets of 5 reps per side with 90 lbs.
6.) 10 different neck exercises for 3 sets of 10 reps each with bodyweight
Thursday:
Morning: Joint Mobility
Evening: Bottom Position Squat Day
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) Bottom Position Squats 4-6 rounds of 1 rep with 340 lbs.
1b.) Box Pistols 4-6 rounds of 10 reps with body plus 106 lbs.
1c.) Goblet Squats to Kicks 4-6 rounds of 20 reps with body and 90 lbs.
1d.) 5 position hip mobility 4-6 rounds of 5 pulses each direction with body
2.) Isometric Obliques 3 sets of 10 seconds each side
Friday:
Morning: Joint Mobility Drills and 4-5 sets of 5 dynamic tension chest exercises
Throughout the Day: Misc. Grip work
Evening: Bent Row Day
14-6rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) From the Floor Bent Rows 4-6 rounds of 1 rep with 315 bs.
1b.) 1-1-2 Bent Rows 4-6 rounds of 10 reps per side with 246 lbs.
1c.) 1-arm Speed Snatches 10 reps per side with 70 lbs.
2.) Parallel Bar L-sit Holds 3 sets of 15 seconds.
Saturday and Sunday:
Morning: Joint Mobility Drills
Evening: Rest
Wednesday, January 29, 2014
A Day In The Training Life, Extended Edition Part 1
Hey Everyone,
Once again I'm here to answer one of my most often asked questions: "Brett, what do you do for your training?"
So, here are my last two 4-week training cycles:
End of November-December Cycle:
Monday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: 4-5 sets of 1-arm/1-leg push-ups for 8-10 reps/ side and Misc. Grip Work
Evening: Isometric Deadlift Day
1a.) Isometric bottom position deadlift pull for 30 seconds
1b.) 5 minutes of continuous multi-directional push-ups hitting 160-180 push-ups (using Hindu, reverse Hindu, Side ellipse in each direction and forward and backward diagonals in each direction)
2a.) Isometric middle position deadlift pull for 30 seconds
2b.) 5 minutes of continuous 1-arm Bent Rows hitting 180-200 reps with 70 lbs. K-bell (switching hands every 10 reps
3a.) Isometric top position deadlift pull for 30 seconds
3c.) 5 minutes continuous Hindu Squats hitting 200 reps
Tuesday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the Day: 4-5 sets of 8-10 reps/side of 1-arm/1-leg push-ups and Misc. Grip Work
Evening: Isometric Overhead Press day
1a.) Isometric bottom position overhead press push for 30 seconds
1b.) 5 rounds of 30:30 battling Ropes sprints (sprint for 30 seconds, rest for 30 seconds and repeat for 5 rounds)
2a.) Isometric middle position overhead press push for 30 seconds
2b.) 5 rounds of 30:30 Medicine ball Slam sprints
3a.) Isometric top position overhead press push for 30 seconds
3b.) 5 rounds of 30:30 1-arm K-bell swing sprints with 88 lbs. K-bell (15 second sprints per arm)
4.) 2 rounds of 30:30 Isometric abdominal leg lifts
5.) 2 rounds of 30:30 Isometric abdominal torso lifts
Wednesday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the day: 4-5 sets of 8-10 reps per side of 1-arm/1-leg push-ups
Evening: Fingers, Hands, Grip, Wrist, Forearm and Elbow day
1.) 5 sets of 5 reps per side of Forward Club Levering
2.) 5 sets of 5 reps per side of Backward Club Levering
3.) 5 sets of 5 reps per side of Circular Club Levering
4.) Reverse Barbell Wrist Curls 5 sets of 5 with 75 pounds
5.) 1-arm Barbell Wrist Curls 5 sets of 5 per side with 90 pounds
Thursday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the Day: 4-5 sets of 8-10 per side of 1-arm/1-leg push-ups and Misc. Grip wok
Evening: Isometric Pistol Day
1a.) Isometric bottom position Pistol push for 30 seconds each leg
1b.) 5 minutes of continuous push-ups hitting 160-180 push-ups (using feet elevated, classic and torso elevated push-ups)
2a.) Isometric middle position Pistol push for 30 seconds each leg
2b.) 5 minutes of 1-arm K-bell snatches hitting 80 reps with 53 pound K-bell (switching arms every 10 reps)
3a.) Isometric top position Pistol push for 30 seconds each leg
3b.)5 minutes of continuous body squats hitting 200 reps (switching from basic stance to wide stance to feet together stance, to kangaroo stance)
Friday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: 4-5 sets of 8-10 per side of 1-arm/1-leg push-ups and Misc. Grip work
Evening: Isometric Bent Row Day
1a.) Isometric bottom position bent row pull for 30 seconds
1b.) 5 minutes of continuous get-ups hitting 22 with 53 pound K-bell
2a.) Isometric middle position bent row pull for 30 seconds
2b.) 5 rounds of 30:30 1 arm overhead push-press sprints with 88 lbs. K-bell (switching hands every 15 seconds)
3a.) Isometric top position bent row pull for 30 seconds
3b.) 5 rounds of 30:30 double K-bell Sumo Deadlift sprints with 176 pounds (two 88 lbs. K-bells)
4.) 2 rounds of 30:30 Isometric abdominal leg lifts
5.) 2 rounds of 30:30 Isometric abdominal torso lifts
Saturday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the day: Misc. Grip work
Evening: Club play and more
1.) 20 minutes of continuous clubbell play running through the following as many times as possible:
a.) 1-arm and 2-arm parries in each direction 40 reps
b.) 1-arm Mills 50 reps
c.) 2-arm Swipes 20 reps
d.) 2-arm Crusifix 20 reps
e.) 1-arm Bullwhips 20 reps
f.) 1-arm Gama's Defense 10 reps
g.) 2-arm Warrior Be Strongs 5 reps
2.) Bent Press 4 sets of 5 reps per side with 70 lbs. k-bell
3.) 1-arm Lateral Raises 3 sets of 5 reps per side with 70 lbs. K-bell
4.) 1-arm Rear Delt Raises 3 sets of 5 reps per side with 70 lbs. K-bell
5.) Barbell Curls 3 sets of 5 reps with 150 lbs.
Sunday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: Misc. Grip work
Evening: Rest
In the next post we'll look at the January cycle
Once again I'm here to answer one of my most often asked questions: "Brett, what do you do for your training?"
So, here are my last two 4-week training cycles:
End of November-December Cycle:
Monday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: 4-5 sets of 1-arm/1-leg push-ups for 8-10 reps/ side and Misc. Grip Work
Evening: Isometric Deadlift Day
1a.) Isometric bottom position deadlift pull for 30 seconds
1b.) 5 minutes of continuous multi-directional push-ups hitting 160-180 push-ups (using Hindu, reverse Hindu, Side ellipse in each direction and forward and backward diagonals in each direction)
2a.) Isometric middle position deadlift pull for 30 seconds
2b.) 5 minutes of continuous 1-arm Bent Rows hitting 180-200 reps with 70 lbs. K-bell (switching hands every 10 reps
3a.) Isometric top position deadlift pull for 30 seconds
3c.) 5 minutes continuous Hindu Squats hitting 200 reps
Tuesday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the Day: 4-5 sets of 8-10 reps/side of 1-arm/1-leg push-ups and Misc. Grip Work
Evening: Isometric Overhead Press day
1a.) Isometric bottom position overhead press push for 30 seconds
1b.) 5 rounds of 30:30 battling Ropes sprints (sprint for 30 seconds, rest for 30 seconds and repeat for 5 rounds)
2a.) Isometric middle position overhead press push for 30 seconds
2b.) 5 rounds of 30:30 Medicine ball Slam sprints
3a.) Isometric top position overhead press push for 30 seconds
3b.) 5 rounds of 30:30 1-arm K-bell swing sprints with 88 lbs. K-bell (15 second sprints per arm)
4.) 2 rounds of 30:30 Isometric abdominal leg lifts
5.) 2 rounds of 30:30 Isometric abdominal torso lifts
Wednesday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the day: 4-5 sets of 8-10 reps per side of 1-arm/1-leg push-ups
Evening: Fingers, Hands, Grip, Wrist, Forearm and Elbow day
1.) 5 sets of 5 reps per side of Forward Club Levering
2.) 5 sets of 5 reps per side of Backward Club Levering
3.) 5 sets of 5 reps per side of Circular Club Levering
4.) Reverse Barbell Wrist Curls 5 sets of 5 with 75 pounds
5.) 1-arm Barbell Wrist Curls 5 sets of 5 per side with 90 pounds
Thursday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the Day: 4-5 sets of 8-10 per side of 1-arm/1-leg push-ups and Misc. Grip wok
Evening: Isometric Pistol Day
1a.) Isometric bottom position Pistol push for 30 seconds each leg
1b.) 5 minutes of continuous push-ups hitting 160-180 push-ups (using feet elevated, classic and torso elevated push-ups)
2a.) Isometric middle position Pistol push for 30 seconds each leg
2b.) 5 minutes of 1-arm K-bell snatches hitting 80 reps with 53 pound K-bell (switching arms every 10 reps)
3a.) Isometric top position Pistol push for 30 seconds each leg
3b.)5 minutes of continuous body squats hitting 200 reps (switching from basic stance to wide stance to feet together stance, to kangaroo stance)
Friday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: 4-5 sets of 8-10 per side of 1-arm/1-leg push-ups and Misc. Grip work
Evening: Isometric Bent Row Day
1a.) Isometric bottom position bent row pull for 30 seconds
1b.) 5 minutes of continuous get-ups hitting 22 with 53 pound K-bell
2a.) Isometric middle position bent row pull for 30 seconds
2b.) 5 rounds of 30:30 1 arm overhead push-press sprints with 88 lbs. K-bell (switching hands every 15 seconds)
3a.) Isometric top position bent row pull for 30 seconds
3b.) 5 rounds of 30:30 double K-bell Sumo Deadlift sprints with 176 pounds (two 88 lbs. K-bells)
4.) 2 rounds of 30:30 Isometric abdominal leg lifts
5.) 2 rounds of 30:30 Isometric abdominal torso lifts
Saturday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout the day: Misc. Grip work
Evening: Club play and more
1.) 20 minutes of continuous clubbell play running through the following as many times as possible:
a.) 1-arm and 2-arm parries in each direction 40 reps
b.) 1-arm Mills 50 reps
c.) 2-arm Swipes 20 reps
d.) 2-arm Crusifix 20 reps
e.) 1-arm Bullwhips 20 reps
f.) 1-arm Gama's Defense 10 reps
g.) 2-arm Warrior Be Strongs 5 reps
2.) Bent Press 4 sets of 5 reps per side with 70 lbs. k-bell
3.) 1-arm Lateral Raises 3 sets of 5 reps per side with 70 lbs. K-bell
4.) 1-arm Rear Delt Raises 3 sets of 5 reps per side with 70 lbs. K-bell
5.) Barbell Curls 3 sets of 5 reps with 150 lbs.
Sunday:
Morning: Joint Mobility Drills and 12 minutes of Eischen's Yoga
Throughout The Day: Misc. Grip work
Evening: Rest
In the next post we'll look at the January cycle
Thursday, January 16, 2014
More Forgotten Lifts: 1-arm Barbell Clean and Jerk and 1-arm Barbell Curls
Forgotten lifts pat 3: 1-arm Barbell Snatch
Forgotten Lifts Part 2: Reverse Cleans to Reverse Presses
Forgotten Lifts
Today we are going to look at one of the coolest of the forgotten lifts: The Full Zercher lift as created by Bob Zercher.
Brett
Handstand Push-up variations
In this video I take a look at moving from the classic handstand push-up into some interesting and fun variations. I hope you like 'em.
Brett
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