Monthly Archives: February 2011

Sunday Training, 2.27.11

Trained with Travis today. I got there a bit early, so killed a few minutes by doing some chins on the Jungle Gym. Laddered up to 5 once, and then laddered up to 3. By now Travis had arrived, so we did our usual warm-up of Hindu Push-Ups and Squats, 15/15, for 10-min. Next up: Long Cycle KB Clean & Jerks for 12-min, switching hands about every 5 reps. Finished with KB Swings, 30/30 for 12-min. For the kettlebell exercises, Travis and I switched back and forth between the 35# and 44# KB.

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Wednesday Workout, 2.23.11

Trained with Travis Ewing and Steven Saito today. We started with our usual warm-up of Hindu Push-Ups and Squats, 15/15, for 10-min.  Next up, Double KB Jerks with two 35# kettlebells. We did this ladder-style (a set of 1,a set of 2, a set of 3, etc.) and in keeping with tradition, we honored Nigel Tufnel of Spinal Tap by going to 11.Keep in mind, by laddering up to 11, we each actually did 66 reps of Jerks. That’s a lot of jerks. Finished with KB  Swings, 30/30 for 12-min.

Craig Ballantyne’s “10 Exercises to STOP Doing”

Craig Ballantyne always posts good workouts and interesting articles on his website, Tubulence Training Fat Loss. Recently, he posted something guaranteed to irritate old-school gym rats,  10 Exercises to STOP Doing. They are:

#1 – The Bodybuilder Bench Press

#2 – Anything done with a rounded back (even picking up dumbbells)

#3 – Bench dips (where your hands are placed on the bench behind you)

#4 – “Clean and Presses” done with a fixed bar

#5 – Behind the Neck pulldowns or presses

#6 – Crunches

#7 – Side bends

#8 – Plyometrics to Failure

#9 – Russian twists

#10 – Sit-ups

I’m pretty much in agreement with Craig on this. With the exception of sometimes succumbing to the strange siren song of crunches, I don’t do any of these exercises. I’m particularly glad he mentioned the Bodybuilder Bench Press and Bench Dips (where your hands are placed on the bench behind you). Almost every single weight lifter I know has at one point or another had some sort of serious shoulder issue, and I think these two exercises–esp. the Bodybuilder Bench Press–are major contributors to shoulder injury.

I highly recommend taking a look at Craig’s article.

Monday Training, 2.21.11

Trained with Travis Ewing and Steven Saito again today. After the usual warm-up of Hindu Push-Ups and Squats, 15/15 for 10-min, we moved on to a classic kettlebell routine we hadn’t done for awhile. First, 1-Arm Clean & Presses, 15/15, for 12-min, followed by Swings, 30/30, also for 12-min. This is a good, simple work-out that still gets the job done.

Friday Training, 2.18.11

Trained with Travis Ewing. After warming-up with Hindu Push-Ups and Squats, 15/15 for 10-min, we moved on to Long Cycle Clean & Jerks for 10-min, switching hands every 5 reps. Finished with KB Swings, 30/30 for 10-min.

Wednesday Training, 2.16.11

I seldom do straight sets, preferring ladders or timed sets. Today I decided to do an old-fashioned 5X5 workout, so I grabbed a 44# kettlebell and headed to the park.

After a short warm-up, I did a 5X5 circuit of Snatches, Chins, and Parallel Bar Dips. Five sets, 5 reps each sets. Of course, for 1-Arm moves I did 5 reps on each side. Then I moved on to another 5X5 circuit of Long-Cycle Clean & Jerks and Inverted Rows. Finished with 10-min of Swings, 30/30 style.

BJJ… for the Street

Here’s a couple of photos of my training partner Jerry and I testing for our first stripes on our Brazilian Jiu-Jitsu Blue Belts. These shots are from Spring 2010.

You’ll notice we’re wearing MMA gloves. We train under Burton Richardson, and this is part of his BJJ for Street Self-Defense curriculum. Unlike more traditional Jiu-Jitsu, striking isn’t just encouraged, it’s mandatory!