I am in the process of learning the level II skills and I had a ah-ha moment the other day and I figured that I would share. About a month ago I was lucky to spend some time with Brett Jones and he taught me the basics of the windmill and bent press. I had … Read More
All 2×5 rep scheme Press 32k…L/R ***side note- my 2×5 32k press is slowly becoming my marker for how I feel that day. If the 32k presses feel really easy then I know my body nervous system is not shot and that I did not overdo it on the previous workout Pull-up- 16k, 20k Pistol- … Read More
All 2×5 rep scheme Press 28k x5….36kx5 L and R…these are PR’s for me Pull-up 2×5 bodyweight super slow, roughly 7 seconds for the eccentric/concentric part of the pull-up Pistols- 5 BW L and R and 5 L and R with the 10k…takin it easy today Snatches 7 minutes of 30/30 with the 20k Plank … Read More
Half way through!!! I have hit a couple press PR’s thus far so I am pretty pumped. I am still adjusting to the high volume of pistols per week. Some days my back gets a bit sore so I am always cautious about that. Pull-ups are pretty easy, I am pretty sure I can hit … Read More
Day 18 All 2×5 rep scheme Press 32k pull-up 16k, 20k Pistol- assisted w/TRX…very cranky back 30/30 10 minutes of swings with the 28k 1×10 ab roll outs Day 19 5, 3,2 rep scheme Press- 32k x5 L and R, 36k x3 L and R, 40k x2 with R and 2×1 with L Pull-up- 20k … Read More
Both days are a 2×5 rep scheme. My body is feeling pretty good now. The soccer tournament I played in last saturday was a terrible idea. My numbers are where they should be once again 🙂 Day 16 Press- 32k, L and R Pull-up- 20k and 24k Pistol- 16k and 20k L and R Hanging … Read More
All 2×5 Press, 28k Pull-up, 16k Pistol- 8k Snatches- 16k for 10 minutes 30/30 Ab wheel. Felt terrible again today, soccer was a bad choice…I am not smaaaaaaat
Day 13 3/3 5-3-2 rep scheme Press 24k, 28, 32k Pull-up 16k, 24k, 24k Pistol- 12k, 16k, 16k 6 minutes straight with the 16k ab roll outs 2×5 felt good Day 14 3/4 2×5 rep scheme My back was a bit cranky so I skipped snatches and did swings. I also substituted pistols for airborne … Read More
***PLEASE NOTE THAT THIS WAS USED FOR PRO SOCCER PLAYERS, IF YOU CHOOSE TO USE THIS PROTOCOL PLEASE DON’T BE AN IDIOT In the past 7 years I have trained several pro soccer players. There has been much trial and error along this journey that is for sure. Hundreds on hours in the trenches helped … Read More
Just finished day 12. The rep scheme was 1×10 on everything: Presses– 28k on L and R..these felt really light Pull-up– 1×10 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 … Read More