Liftting something a little heavier

Video of American Sprinter Tyson Gay running a 19.68 in the 200 meters.


It's amazing how your body adapts to loads. For the last 4 to 5 weeks I have been using lighter loads (less than the 24kg) for almost all movements. Well today I pulled out the 40kg, 32kg and 28kgs and they felt great, but really heavy. I tend fry out my CNS if I lift more than two weeks heavy. Perhaps 2 weeks of heavy followed by 2 weeks of lighter/speed work is the key.


Friday Training

A-1 Weighted Pull Ups
40kg - missed (a couple of inches away. This is a bummer because at the June RKC I got this weight, no problem)
32kg - 1o sets x 1 = 10 reps

B-1 Double KB Clean and Press
28kg's - 2,2,2,2,2 = 10 reps

C-1 Front Squat w/24kg KB
5 sets x 10 reps = 50 reps
Wednesday Training

A-1 Double KB Press w/24kgs
5,5,5,4

B-1 Front Lunges w/ 16kgs
4 sets x 6/6

C-1 My version of the Kenneth Jay Snatch workout
32kg, 24kg, 16kg R / L / R, L / R / L for 15 second intervals x 3 reps

That smoked me big time. Need to start adding this in every week.

More Pics!

Back from Hawaii.....what a trip!!!

Our week voyage on the Big Island of Hawaii came to end on Monday as we returned to the mainland. For those of you who have never been to the big island, you must go. It is gorgeous, volcanic and has fantastic weather. We were able to completely detach from work, stress and the daily routine. However it took me a couple of days to stop checking my e-mail on my cell phone and to de-stress. I am so used to going, going, going that it is often hard for me to slow down and chill. But the energy in Hawaii gets to you and SLOWS you down to the ALOHA pace of life. We stayed at the Hualalai Resort, part of the Four Seasons. WOW! This place is as nice as it gets. Our most difficult decision every day was deciding which pool we were going to go to, which beach, and which Spa/gym we were going to train at? Yeah, yeah, I know, super tough decision making, right?



We had a blast and are already planning our next trip there. As much I love vacation it is always nice to come back home and get back to work, training, our dogs, etc. I love that life that we have here so that always makes it fun to come home to. Training wise we were able to train every day and one of the gyms (Kukio)even had dragondoor kettlebells. It amazes me that on vacation I can train every single day but at home I can train 3 to 4 days per week maximum. When you have no stress and are relaxing all day, your recovery ability is beyond phenomenal. Now I now why pro athletes can train every day because they don't have to be on their feet working all day. When they are not training they are relaxing, or doing something to enhance recovery.

Overall a great trip.

Ready for Vacation!

Well, Yoana is finally starting to feel better from the pregnancy. She passed the 3 month mark last week and did a very thorough food allergy and food sensitivity evaluation with CHEK Practioner Aaron Wilson. He absolutely dialed in which foods were causing her problems and also figured out which organs and glands were being over taxed. Now she feel so much better. I to did the same testing yesterday and found out I had a whole bunch of things going in my body. Thank God I am on the road to improving my health and knocking out a virus and bacterial infection in my gut that have been bugging me for a while. Very Exciting!

On monday we fly to the beautiful BIG ISLAND of HAWAII for a week of vacation together. We are both exhausted from a brutally busy first half of the year and one week in KONA is just what the doctor ordered. We are so ready for this!!! YES!!!!!

Saturday Sprinting Session with my client Brett

* Yoana and I took 2 of our classes outside to La Jolla Cove on the Grass. Outside classes rock !! We will be doing this more often in the future

Warm Up

Full Speed sprints on grass

3 x 20 yards
3 x 30 yards
2 x 40 yards

Suicides with 5 cones spaced 10 yards apart
4 intervals at 70% intensity

Thursday Training

Snatches w/20kg
7 sets x 10/10 = 140 reps ( I was going for 10x10 but left hand blister went crazy)


Tuesday Training

Weighted Pull Ups w/16kg
5,5,5,5,5,5

Double Military Press (no clean)
20kgs 8 sets x 6 reps

Assisted Pistols
4 sets x 3/3

TAKE CARE! We are off to Hawaii! May God bless you all!!!!

Impossible is nothing!

The following is from an Adidas add in ESPN Magazine:



"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an oppinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."

Anyway, I thought this was pretty cool. Hope you enjoy it!!!

Saturday's Training

A-1 Chin ups w/12kg KB
8,8,8,6,5,5,4,3,3,2 = 52 reps

B-1 Single Arm KB Military Press
20kg 8/8 x 6 sets

C-1 Pistols with stretch Band
3 sets x 5/5


Thursday Training
A-1 Double KB Front Squats
12kg's 5 sets x 8 reps

B-1 Pull Ups w/ 24kg
5,5,5,5,5

C-1 Single KB Press w/24kg
5 sets x 6/6

Tuesday Training
A-1 Pull Ups w/16kg
5,5,5,5,5

B-1 Double KB Military Press
20kg's 8 sets x 6 reps

C-1 Pistols w/ stretch band
2 x 5/5