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Monday, February 28, 2011

Day 12 of the 40 day program

Just finished day 12. The rep scheme was 1x10 on everything:

Presses- 28k on L and R..these felt really light

Pull-up- 1x10 with the 8k...these weren't too bad but I made sure that I hit my chest on every rep. had noticed that I was not hitting my throat like I used to. When I practice pulling to the chest, pulling to the throat is easy :)

Pistol- 8k on L and R...again these are not fun...10 pistols straight is miserable.

Snatches- 6 minutes 15:15...very easy. I hit 8 reps per 15 seconds

Hanging leg raise 2x5...nice and slow

Sunday, February 27, 2011

Days 10 and 11 of the 40 day workout

I did day 10 of my 40 day journey on friday. The rep scheme was 5-3-2

Day 10

Press- 32k,32k,32k
Pull-up- 20k, 32k, 32k
Pistol- 12k, 16k,16k

Snatches were 6 minutes straight with the 16k, I counted 121 for reps

Ab wheel roll outs

Day 11

6x1 on everything

36k L/R,
36k L/R,
40k, L/R,
44k L/R,
44k R and 40k L,
4ok, L/R

32k, 36k, 40k , 40k, 40k, 40

Pistol: all L/R

20k, 24k, 28k, 32k, 20k, 20k

snatches 4 minutes straight with the 14k, I did roughly 93 snatches

I hit 2 PR's today, I was able to press the 44kg bell with both hands.

I had a video up but I noticed that my right heel came off the ground which would not count as a clean rep. I will repost a video later.

Thursday, February 24, 2011

Day 9 of the 40 day program and pistols being part of the program

2x5 Rep scheme on everything

Press- 32k, 32k
Pull-up, 20k, 20k
Pistol, 8k, 8k

Snatches 40/20 for 5 minutes with the 24k

ab wheel roll outs 2x5

Pistols and the 40 day program

I am planning on attempting the beast tamer challenge in July so I added pistols into my 40 day program. Doing pistols up to 5 days a week is very tiring. It's the only lift that I feel as if I need more days off. I have been varying the weight and going very light on my higher rep days. Here's my point, a bodyweight pistol is still pretty tough. Its not as easy as a BW pull-up, thats for sure. I am going to stick it out but it has been the thorn in my side since I started this program. I really have to keep up with my soft tissue and mobility work or I will never feel good on the lift.

I herniated my L5/S1 and L4/L5 discs about 5 years ago and they still get cranky every once in awhile. Pistols can be tough on the back sometimes and I feel as if I need to create tons of tension to keep my back safe but it leaves me exhausted. I guess this will be a great learning experience and I am hoping I will be a better coach having gone through this.

Monday, February 21, 2011

Day 8 of the 40 day program

Felt good today, I took 3 days off and it was worth it. My body hasn't felt this good in awhile

All 1x10 rep scheme for today:

Press- 28k x10 L/R...felt light

Pull-up 12k x10, felt good

Pistol 12k x10 L/R....I don't care what anyone says about high reps pistols, they are miserable.

Snatches- 9 minutes of 15:15 with the 20k. I averaged about 8 reps per 15 seconds.
These felt very light

So far so good

Thursday, February 17, 2011

Day 7 of the 40 day program

All singles for today, this is a good test a week in

Press- 32k, 36k, 40k, 40k, 40k, 32k...all L and R

Pistol- 16k, 20k, 24k, 28k, 24k, 20k..all L and R *** PR on my L press, never hit the 40k :)

Pull-up- 28k, 32k, 36k, 40k, 44k, 44k


5 minutes straight with the 20k...100 reps total

Hanging leg raise- 2x20

felt good on the strength work...gassed on the snatches

Wednesday, February 16, 2011

Shout out from Dan John!!

A few weeks back Dan had asked for a quick description on how to do the kettlebell swing. This was on the RKC only forum. I had a few minutes so I wrote something up quick. I didn't think much of it until my buddy texted me today and said that Dan had mentioned my name is the article. Dan is an amazing coach and to get mentioned in one of his articles is pretty cool.

Thought I would share :)

Tuesday, February 15, 2011

Day 6 of the 40 day workout

Felt like rubbish today, a bit tired so I went a lighter.

All 2x5 rep scheme

Press 28k, 28k..only lift that felt ok

Pull-up 16k, 16k

Pistol, 12k, 12k

Snatches- 7 minutes straight with the 12k

Body saw for core

Day off tomorrow and heavy singles for thursday :)

Monday, February 14, 2011

Day 5 of the 40 day workout and Saco HKC

Today went ok, presses felt good and snatches felt amazing. I cleaned up a small timing issue on my snatches and it really helped.

2x5 rep scheme on all

Press- 32k, 32k

Pull-up - 20k, 24k

Pistol- 16k, 16k

Snatches 15:15 for 8 minutes. I averaged roughly 9 snatches per 15 seconds.

Saco HKC

I had the pleasure of assisting Master RKC at the Saco Maine HKC. Jeff Falcoswki RKC also assisted, both are great guys :)

We had a good group up there. A few needed some work but it went well overall.
A few tips for future HKC and RKC candidates:

1. clean up any shoulder mobility issues, master the lockout and all of your lifts will be better

2. practice and spend at least 1 hour with a good RKC before the HKC. It may be the difference between pass and fail.

3. Get the FMS, fix the issues and train smart :)

Thanks again to Brett and Jeff, we had a great weekend.

Sunday, February 13, 2011

Day 4 of the 40 day workout

Felt crappy at the beginning, once I got warm it felt better.

I spent the weekend at the Saco, ME HKC cert with master RKC Brett Jones, he helped me with a slight timing issue on my swings/ballistics. He also gave me some good rooting advice. That guy should teach kettlebells for a living...he's pretty smart :)

All 2x5 rep scheme

press 32k, 32k

pull-up 20k,20k

pistol 16k,16k

snatches...all with 14k...7 minutes total

2 min of 15:15...this was too easy. After 2 min I did 5 minutes straight with no problems.

My feet were burning during the pistols and snatches...I guess I was rooting ok :)

Wednesday, February 9, 2011

Day 3 of the 40 day workout

Felt good today..glad I am off tomorrow

5-3-2 rep scheme on press, pull-up and pistol

press- 32k x5, 32k x3, 32k x2

pull-up 16k x5, 20k x4, 28k x2

pistol 12k x5, 16k x3, 20k x2

snatches 4 min straight with the 16k bell, I got 90 snatches total

Core- hanging leg raise 5, 3, 2

GTG baby

Tuesday, February 8, 2011

Day 2 of the 40 day workout

Press 2x5...28k, 32k felt ok but not great

pull-up 2x5...16k, 20k both felt easy

pistol 2x5...8k, still re-finding the groove but I nailed the 8k ;)

snatches 15:15 3 min with the 28k...back is a bit little cranky...shouldn't have played soccer for 30 mins yesterday :(

ab wheel 2x5 kneeling roll outs

Day 2 is in the books, 38 left

Monday, February 7, 2011

My 40 day workout Day 1


48k pistol, press and pull up...THE BEAST IS MINE

4 min RKC snatch test.

This is to hold me accountable.. :)

Day 1








3 min of 40/20 with the 28k

2x5 kneeling ab roll outs

I think of Coach Rifs quote at the top of his blog when I train:

"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."

I hope I have the patience to understand what Grace looks like

MBSC winter seminar REVIEW...Dan John and Mike Boyle

This past saturday I attended the MBSC winter seminar. I was pretty fired up to attend this year, mainly because Dan John was speaking. I have seen Mike speak as well but since I live and New England and Mike speaks quite a bit around here, it was a treat to hear Dan's lecture.

I arrived at 8am on the dot, I walked into a facility filled with MBSC trainers and guest strength coaches littering the facility. It seemed as if everyone in attendance knew someone else which was nice to see. I ran into a few old friends so it was great to re-connect with them.

The first 4 hours I observed Mike's trainers working with clients, I didn't realize that this was part of the day but oh well, they did a great job of getting tons of people to watch what they do. It was a showcase of their skills good or bad. I got pretty bored watching them train mainly because I wanted to start training people as well and I was getting antsy.

The morning seemed to drag by so I did what any strength coach would do in this scenario, I loaded up on 3 or 4 cups of coffee and ate a free bagel with peanut butter. After this, I was still fired up so I started chatted with a few people. Good times.

Now for the meat and potatoes of the day, the lecturers. Dan spoke first and Mike second. I will focus on each speaker in two different parts of this blog


I said hello to Dan early, he recognized my name from some previous emails we had exchanged. He treated me like an equal...this is clearly not true but I appreciated it. My first impression of Dan in person was his genuine smile and his firm handshake. He's like that uncle that is always happy to see you. When Dan said "it's great to meet you" I think he meant it. Or, he's an incredible actor. We chatted about the RKC and I was able to pick his brain about RKC II which I will be attending in July.

I won't go over his whole lecture, I will only address what hit me like a ton of bricks.


I have read his book almost twice through, if you haven't read" Never Let Go", go buy it. It might be the greatest bathroom book ever too

Goal setting is huge for any client bit sometimes we need to remember what the goal is with our clients. If fat loss is our goal, then teaching barbell snatches and split jerks to a 50 yr old woman may not be the best route.

Keeping a food journal, a clean diet and teaching the basics will take care of the fat loss when done correctly. After hearing this, I found the secret to fat loss:

Sleep, kettlebell swings, healthy eating and joint mobility. Don't believe me, just ask RKC Tracy Reifkind.

Dan also spoke about the role of hypertrophy in athletes mainly football players. It was a simple message but super clear. Here is my best synopsis.

1. From the ages of puberty to early 20's hypertrophy training is a great way to build armor or muscle on an athlete. This is the time to build a solid foundation of strength and healthy movement patterns in young athletes. He noted that keeping mobility is key during this time. You never hear a coach saying...That kid is too strong and mobile:)

2. From the ages of 22+, the focus is staying healthy and mobile, skill development is essential and you need to develop the habits that will keep you playing for the next 10 years.

3. The last part is the role of hypertrophy training in the older population. He basically stated that building muscle is key with older clients. The role of armor changes at this point, it's role now to to protect joints and enable older clients to survive a fall down the stairs or a slip on ice. Building muscle is not geared for performance at this point, it's for longevity and survival.

On a final note, I wish I could spend a week with Dan. He's has too much knowledge to share in 90 minutes. You can tell that he gets into a groove and he could keep going all day. This was a teaser for me but thats ok, I still learned a ton.

I look forward to seeing Dan at RKC II in July, he gave me some ideas on his 40 day workout which I will be starting today. That will be in another post


Mike is Mike, he's a Boston guy. He says it like it is and that how he is. Mike know's his stuff, some think he's a fluffy strength coach, he's a smart strength coach. He doesn't take risks with his athletes and consistently turns out healthy, injury free athletes. To me, this is how its done.

Mike spoke about "The case for single leg training" This was pretty much about the benefits of single leg training, the how and the why. He also spent part of the lectured defending his " no squatting" theory which has been a huge topic on all of the strength forums.

He did some basic anatomy on s-leg training, some ideas and protocols and then defended the reasons why he didn't squat his athletes. Here is my quick synopsis

1. He stated that a large amount of athletes that were squatting also suffered from low back pain. The weak link is the low back in lots of cases. He switched to s-leg training and a large portion of his athletes back pain went away. Seems smart to me, they can't play well if they are hurt.

2. Another thing to note was how many athletes are under his guidance. When you train tons of athletes you need to need to keep them safe, correcting split squats is easier than correcting back and front squats. More people get hurt from back and front squats than split squats..he is right.

3. If an athlete gets hurt during a specific exercise, don't make them do it again. Do something different. He is right on this big time, we all know the benefits of deadlifts and squats but if you hurt yourself doing either of these then maybe its time to switch. This is easier said than done, but it's a very bright and clear way to think and teach.

I will say that I still squat some athletes, some are made to squat and others are not. It's up to the strength coach to decide. Don't try to fit a square into a round hole.

These guys get it, they teach very differently but the message of both of the was the same. I have heard this a million time before but the first goal of a strength coach is to:


Are you hurting your clients???