Kalos Sthenos

Last week on Block III =)

2013-04-29T08:28:00.001-07:00

Monday and the first day but last week on block III for this time =)

I have two more days of happy press and squat work then its back on block I again.

Felt good today so i fired up the presses a bit.

But first some Primal Move.

Presses 5 rounds with 5 minute of rest between.

28+28Kg 3

24+24Kg 5

20+20Kg 7

And it went nice but i felt it when i did my squats =)

Only 3 round

32+32Kg 3

28+28Kg 5

24+24Kg 7

Phil Scarito on Double Kettlebell Front Squat

Knowing what and when to do it =)

2013-04-27T06:44:00.002-07:00

Did some pressing and squatting last Saturday

Started with PM

Then press

3rounds of

32kg 3/3

28Kg 5/5

24Kg 7/7

And 1 round of

32Kg 2/2

28Kg 4/4

24Kg 6/6

Twicked my left shoulder a bit on round 3 but kept going anyhow =(

Double Kettlebell Squats

3 Rounds of

32+32Kg 3/3

28+28Kg 5/5

24+24Kg 7/7

Felt some pain and discomfort on Saturday and Sunday

so i didn't press the whole week

As an old bodybuilder with bad shoulders I have to know what to do and when to keep going, feels like have learned it a bit :)
So i have just done Primal Move and Indian clubs the whole week and i am now back pressing again with out pain or discomfort :)

Todays practice

Double kettlebell presses

4 Rounds of

28+28Kg 3/3

24+24Kg 5/5

20+20Kg 7/7

And double squats

32+32Kg 3/3

28+28Kg 5/5

24+24Kg 7/7

And it felt awesome again =)

Do some movement based work and i promise you an whole lot better feeling in you body =)

Like some Primal Move ;)

I am getting back where i belong =)

2013-04-18T01:33:00.003-07:00

I feel like am am on my way back to a better stronger me again, both mentally and in body.
I am down to training 3 times a week and feeling awesome doing so.
Doing Primal Move every day so i move better and that makes me feel better mentally =)
Strange you say, NO its not. The body and brain needs movement to be at there best.

Wednesday`s practice

Primal Move

Kettlebell Press
3 Round with 5 minute rest between each round

3/3 32Kg
5/5 28Kg
7/7 24Kg

Double Kettlebell Squats
3 Round with 5 minute rest between each round
3 32+32Kg
5 28+28Kg
7 24+24Kg

I was fun =)

Tim is going crazy here and showing strength =)

Started my 3 block =) Presses and Squats

2013-04-16T05:48:00.001-07:00

Gone through 2 block`s and started my 3:rd yesterday . Presses and Squats with Kettlebells =)
Feel`s like it going to be a good run this two weeks.

First thing first.
My last practice on the second block was on Saturday and it went like this.

Primal Move as always =)

Clean&Jerk Double Kettlebell

4 Ronds
3 Rep 28+28Kg
5Rep 24+24Kg
8Rep 20+20Kg

4 Round of double Kettlebell Snatch
3Reps 24+24Kg
5reps 20+20Kg
8reps 16+16Kg

It felt stable and nice =)

First one on block III monday.

Primal Move as a start

Single Kettlebell Press
4 Rounds

2/2 32Kg
4/4 28Kg
6/6 24Kg

1Round

1/1 36Kg
2/2 32Kg
4/4 28Kg
6/6 24Kg

And then some squats with Double bells

3Rounds
3reps 32+32Kg
5reps 28+28Kg
7Reps 24+24Kg

=)))

Move well, fell well and be well =)

2013-04-10T03:15:00.000-07:00

The sun is starting to show it`s face here in Sweden but its still cold =) but some day you can sit in the sun and relax.
I did it yesterday with a coffee and a smile.

I started my day today with a Primal Move class =) thats a nice start of the day. I do so every Wednesday i people just love it.

Then it was Day II week II on Block II

Double Kettlebell Clean&Jerk

1, 32+32Kg
3, 28+28Kg
5, 24+24Kg

Three rounds with 5 minute rest between

Double Kettlebell Snatch

4, 24+24Kg
6, 20+20Kg
8, 16+16Kg

And three round of this to =)

Here is Geoff Neuport showing the Double Kettlebell Snatch

Day I week II on Block II =)

2013-04-08T14:07:00.006-07:00

So its week to of block II and it fells real nice =)

First my Primal Move work and some Kettlebell Arm bar

Clean&Jerk
3 rounds of
3, 28+28Kg
5, 24+24Kg
8, 20+20Kg
and 1 round of
1, 32+32Kg
2, 28+28Kg
4, 24+24Kg
6, 20+20Kg

Then Snatch
3 rounds of
3, 24+24Kg
5, 20+20Kg
8, 16+16Kg
and 1 round
1, 28+28Kg
2, 24+24Kg
4, 20+20Kg
6, 16+16Kg

Loved this day =)

Pavel Tsatsouline the Chief

The sun is on its way and that put a smile on my face =)

2013-04-05T03:05:00.001-07:00

At the age of 46 ( had my birthday last Monday ) i am still moving good, even better then i did at age 25 =)
Primal Move and Pavel`s Kettlebell teaching has made a big different in my life and i feel awesome, even better than when i was young.
Damned that i didn't know about it earlier.

Fridays practice, Second day on Block II

As always PM as a warm up.
Then

3 Rounds of Clean&Jerk with double bells in three different size`s 28Kg, 24Kg and 20Kg (all Double bells)

3 C&J 28+28Kg

5C&J 24+24Kg

8 C&J 20+20Kg

Rest 5 minutes

Then it was Snatch wit Double bells 24Kg, 20Kg and 16Kg

3 Snatch 24+24Kg

5 Snatch 20+20Kg

8 Snatch 16+16Kg

This to 3 rounds with 5minute rest between

Time to move to block II =)

2013-04-02T07:42:00.001-07:00

I have done 2weeks of Block I (barbell practice) and now it`s time for Block II double Kettlebell Ballistics.

Started today with Clean&Jerk and Snatch.

3 Rounds of Clean&Jerk with double bells in three different size`s 28Kg, 24Kg and 20Kg (all Double bells)

3 C&J 28+28Kg

5C&J 24+24Kg

8 C&J 20+20Kg

Rest 5 minutes

Then it was Snatch wit Double bells 24Kg, 20Kg and 16Kg

3 Snatch 24+24Kg

5 Snatch 20+20Kg

8 Snatch 16+16Kg

This to 3 rounds with 5minute rest between

It felt awesome =)

Here is Master SFG Geoff Neuport showing the Clean&Jerk

Easter eggs and Dead Lifts =)

2013-03-30T06:45:00.002-07:00

It`s Easter today and i am stying home and not riding my broom to Eastern island =)

Have had some nice eggs and some lifting thats my day =)

Barbell practice in the local gym

Squats 140Kg 3*3

Barbell Presses 60Kg 3*3

Bench Press 80Kg 3*3

Dead Lift 165Kg 3*3

Then some Pistols with a 20Kg kettlebell 3*1/1

Senior SFG Karen Smith completing the Iron Maiden Challenge with 24kg kettlebell

Strength is a skill so keep on practice it =)

2013-03-28T10:23:00.002-07:00

I just need to get stronger so i am practicing my strength skills =)

Yesterday it was a hectic day so i just had time to do some Primal Move and 5 minute snatching. but it was good for the mind to snatch the stress away

Todays practice was at the gym with barbells

Dead lift 150Kg 1*2
              160Kg 1*2
              170Kg 1*2
              180Kg 1*2
              170Kg 1*2

Squats 130Kg 3*3

Bench Press 85Kg 5*2

Standing Barbell Press 55Kg 3*3

Light weigth practice =)

2013-03-25T06:32:00.005-07:00

After last weeks mental and psychical work (I didnt even have time and energy to write it here) it was time for one light practice with the Barbell.

I did it light and thinking on perfect form instead.
Started with some Primal Move as always =)
Then.

Dead Lift 140Kg 2*5

Squats 100Kg 2*5

Bench Press 70Kg 2*5

Standing Barbell Press 50Kg 2*5

And ended with some Pistol kust to check and have fun 3*1/1 20Kg
It was a light and relaxed practice =)

Windmill Tip by Kettlebility crew Andrea U-Shi Chang SF Team Leader and Jeff Sokol SFG

It not what you lift , it how you lift

2013-03-16T07:24:00.003-07:00

People are always saying Ojj you are an Kettlebell instructor and seeing the Kettlebell.
Then i answer NO we use a Kettlebell but i am a Strength instructor to learn people to be stronger in what ever they want to do.

Its not the tool but the system of how to learn to be strong thats the key =)

Friday`s practice

Dead Lift 160Kg 3*3

Squats 130Kg 3*3

Bench Press 80Kg 2*5

Standing Barbell presses 55Kg 3*3

Saturday`s Practice

TGU 24Kg 2*/2 and 1*1/1
Snatch with the 20Kg

Go with the Bulldog =)

2013-03-13T07:05:00.003-07:00

40Kg Kettlebell is known as the Bulldog, and i had some fun Swinging it today =)

Started the day with the regular Primal Move class as we do on Wednesday, a good start of the day.
Then home and do my own practice.

I some time do my own practice in my hallway at home, just me and my cat in silence =)

TGU 20Kg 1*3/3 and 1*2/2

Pull Ups Body Weight 5*2

Swings with the Bulldog 40Kg 220 reps in ladder fashion.
20,18,16,14,12 down to 2 and up again 2,4,6, to 20

Here is a STRONG girl Swinging the Beast 48Kg

Neghart Fonooni

Lifting with a smile om my face =)

2013-03-12T08:00:00.001-07:00

Did my Barbell work today instead of yesterday =) i had one more rest day and it feels awesome.

Went to the gym today and had some real fun by my self.

Did some nice Primal Move work as my start.

Dead Lift 170Kg 5*2

Squats 120Kg 2*5

Bench Press 80Kg 3*3

And standing Barbell press 60Kg 5*2

Ended with some mobility drills.

Here is Jon Engum showing some real nice stretch work

Did

TGU and Snatch do you need more ?

2013-03-09T05:45:00.001-08:00

Friday was a day of, i only did my Primal Move =)

And today was my TGU, Pull Up and Snatch day

TGU 20Kg 1*1/1, 24Kg 1*1/1,
28Kg 1*1/1, 32Kg 1*1/1 and 36Kg 1*1/1

Pull Ups body weight 5*1

Snatch 20Kg VO2Max 7rep a 15sec 12rounds (i really starts low here )

I am not strong and i have never been =)

2013-03-07T06:06:00.002-08:00

But thats someting that i can work on and so i am =)

Today was Barbell day.
Did some hip opener and Brettzell first.

Then
Dead Lift 160Kg 2*5

Squats 120Kg 3*3

Bench press 80Kg 3*3

Standing Barbell presses 60Kg 6*2

It was nice and i working on getting STRONG FIRST =)

Here is a strong dude ;)

To Swing or not to Swing ? Swing heavy ;)

2013-03-06T00:31:00.001-08:00

Tuesdays practice before work.

Did my Primal Move as i always do to start my practice.

TGU 28Kg 4*1/1, 32Kg 1*1/1

Swings 2H 40Kg 10Minutes Did 110 today.

Double Kettlebell Cleans 28+28Kg 2*5 , 32Kg1*5

Then it was work and i did PMF (that was my cool down) for my soccer juniors.

I did Primal Move this morning, 1 hour of PM with my clients as a nice start of the day.

And i put my self up for the Bodyweight certification with Pavel Tsatsouline and Strong First this June =))))

I been knocked down put NOT knocked out

2013-03-04T07:06:00.003-08:00

Been nearly two month of mental hard work so i haven't been practicing as i would like but hopefully its soon over and i can go forward instead of have to go back in my life digging up things.

So let go on =)

Todays practice =)

Some real ligth work with the barbell

Deadlifts 160Kg 3*3

Squats 100Kg 2*5

Bench press 80Kg 5*2

Standing Barbell press 50Kg 2*5

=)

Snatch and Swing ladder for the fun of it.

2013-01-21T02:10:00.001-08:00

Started to train the local soccer team last week so i had +60 new clients to take care of and that felt this weekend =)
2 junior team and the senior team started up so it was mush show and tell, did 4 Primal Move in a row one day with practice and show =)

Did my training on Saturday instead of Friday but it went ok.

TGU 28Kg
5*1/1

Press double 28Kg Kettlebells
5*2/2

And a fun Snatch and Swing ladder with 24Kg

10/10 Snatch+ 1/1 Swing, 9/9 Snatch+2/2 Swings and so down to 6/6 Snatch+/5 Swings then i change to 5/5 Snatch+6/6 Swing and so on to 1/1 Snatch+ 10/10 Swings
Thats 110 Snatch +110 Swings

Just having some old time fun =)

2013-01-17T05:20:00.000-08:00

My goal is to come back some in my lifting, i want to be able to lift a big heavy (for me) again as i done in the past.
My Pb in the 3 lifts has been this, Deadlift 250Kg (550Ibs) Squats 220Kg (484Ibs) and my hate lift the bench 150Kg ( 330Ibs) i did this lifts when i was around 30years old weight 92-94kg (202-206Ibs)
Now i have a goal to be 85kg ( 187Ibs) and to the lift not as singles but as double`s and with greater technical skill for safety as i am soon 46years young =)
Deadlift 200Kg (440Ibs), Squats 175Kg (385Ibs) and the bench 120Kg (264Ibs).
I am giving my self to the end of the summer so lets see how it go.
I am still working on my Kettlebell press and Snatch/Swing as i love them =)

Yesterdays practice
Deadlift 5*2 145Kg ( 319Ibs)
Squats 4*2 130Kg (286Ibs) 1*2 140Kg (308Ibs) and 1*2 150Kg (330Ibs)
Bench 5*2 80Kg Kg (176Ibs)

Andy Bolton Pulling some weight here =)

A lot of Primal Move =)

2013-01-16T00:22:00.000-08:00

Yesterday
Felt good when i woke up after my deadlift day =) a bit stiff but good.
Had a whole day of work ahead of me with new clients.
I got my towns soccer club from juniors to the big team.
Did my own practice first before work and it came down to this =)

Primal Move

TGU 24Kg
5*1/1

Press 32Kg
3*3/3

Snatch
28Kg 5*5/5
32Kg 2*5/5
28Kg 3*5/5

Then it was time for clients =)
Did Primal Move 3 more times and then some instructions so it was a good day.

Today when i woke up i could feel it in my body =)
Did my Primal Move class early so i woke up and now i have a couple of hours rest before a clients personal practice then of to Dead lift, Squat and Bench again ;)

Kicking this blogg in gear again

2013-01-14T10:55:00.001-08:00

Been away from here for some time now but it`s time to start writing again =)

So here is from my practice today.

Deadlift
4*2 with 155kg (341Ibs)
1*2 with 175kg (385Ibs)

Squats
5*2 with 130kg (286Ibs)

Bench Press
5*2 with 80Kg (176Ibs ) did a say that i hate bench =)

Wow the days fly by =)

2012-08-29T04:39:00.002-07:00

It`s Wednesday and haven't have time to write here but her is Monday and Tuesday`s practice =)

Monday

Easy Strength day

Started my day with reset work in the morning. (from http://www.becomingbulletproof.net/)

Then at the gym

PMF (Primal Move Fundamental)

Double Kettlebell squats 32+32kg 2*5

Double Kettlebell press 28+28kg 3*3

Floor presses 28kg bell 2*5/5

TRX Pike`s 1*10 and 1*6

Swings 1H 36kg 5*5/5/5/5 (100)

Tuesdays

Reset in the morning

At the gym

Indianclubb drills

TGU 32kg

Here i did some partial

5/5 from the back up to Elbow

4/4 from the back up to hand

3/3 From the back up to kneeling windmill stand

2/2 From back to the start of the half kneelin

1/1 Whole TGU

Swings 24kg 1H 220 ladder from 10/10, 9/9, 8/8 and so on down to 1/1 then back up again to 10/10

Saturday in i am done for this week =)

2012-08-25T05:25:00.003-07:00

After the practice this Monday i had to make an adjustment in my neck and T-spine, it has been bothering me for some time as it do a couple of time every year =)

So i did some adjustment on Tuesday and just did PMF on Tuesday, Wednesday and Thursday.

Went back to iron again on Friday and i this little practice

First PMF as a warm up

Franz Sniderman SrRKC gave me an idea to do TGU like this

TGU 20kg 10*1/1 thats 20 TGU`s and the neext time i will do it with a 24kg and do 24 TGU (12*1/1)

The it was swinging time and i did Mrs Tracy Reifkind RKC, BCBE
20kg bell and 300swings in BCBE style

Saturdays practice was Easy Strength

PMF as warm up

Double Kettlebell squats 32+32kg 3*3

Double Kettlebell Press 28+28kg 5*2

Push Ups body weight 2+5

Ab Wheel 2*10

And Swings 32kg 4* 5/5/5/5/5 100

I have been watching my friend Mr Charlie Weingroff`s Rehab=Training, Training=Rehab and i love it =)

I have a couple of days left to go through all 12+ hours of awesome learning =)

Monday is like any other day =)

2012-08-20T06:03:00.002-07:00

It`s Monday and for me it`s like any other day.

A day were i smile and do my thing =) lifting working on my movement and trying to become a better person.

Not only in body but in mind to ;)

Here is todays light practice =)

I started with my Primal Charge

Kettlebell Muscle light day

4round with 120sec rest 20+20kg bells

DSN*5

DSS*5

DSW*5

Here is THE CHIEF Pavel Tsatsouline, he changed my life a great deal to the better.

Power to you Chief

Kalos Sthenos

Last week on Block III =)

Phil Scarito on Double Kettlebell Front Squat

Knowing what and when to do it =)

Did some pressing and squatting last Saturday

Started with PM

Then press

3rounds of

32kg 3/3

28Kg 5/5

24Kg 7/7

And 1 round of

32Kg 2/2

28Kg 4/4

24Kg 6/6

Twicked my left shoulder a bit on round 3 but kept going anyhow =(

Double Kettlebell Squats

3 Rounds of

32+32Kg 3/3

28+28Kg 5/5

24+24Kg 7/7

Felt some pain and discomfort on Saturday and Sunday

so i didn't press the whole week

As an old bodybuilder with bad shoulders I have to know what to do and when to keep going, feels like have learned it a bit :) So i have just done Primal Move and Indian clubs the whole week and i am now back pressing again with out pain or discomfort :)

Todays practice

Double kettlebell presses

4 Rounds of

28+28Kg 3/3

24+24Kg 5/5

20+20Kg 7/7

And double squats

32+32Kg 3/3

28+28Kg 5/5

24+24Kg 7/7

And it felt awesome again =)

Do some movement based work and i promise you an whole lot better feeling in you body =)

Like some Primal Move ;)

I am getting back where i belong =)

Started my 3 block =) Presses and Squats

Move well, fell well and be well =)

Day I week II on Block II =)

The sun is on its way and that put a smile on my face =)

Time to move to block II =)

Easter eggs and Dead Lifts =)

Senior SFG Karen Smith completing the Iron Maiden Challenge with 24kg kettlebell

Strength is a skill so keep on practice it =)

Light weigth practice =)

It not what you lift , it how you lift

Go with the Bulldog =)

Lifting with a smile om my face =)

TGU and Snatch do you need more ?

I am not strong and i have never been =)

To Swing or not to Swing ? Swing heavy ;)

I been knocked down put NOT knocked out

Snatch and Swing ladder for the fun of it.

Just having some old time fun =)

A lot of Primal Move =)

Kicking this blogg in gear again

Wow the days fly by =)

Saturday in i am done for this week =)

Monday is like any other day =)

As an old bodybuilder with bad shoulders I have to know what to do and when to keep going, feels like have learned it a bit :)
So i have just done Primal Move and Indian clubs the whole week and i am now back pressing again with out pain or discomfort :)