What a whirl wind of a few weeks. Got back form the week in Vegas to turn around and head out to New York where I met up with a friend at Wolf Brigade gym. We did a bunch of filming on ShouldeRok swinging variations. These video’s will be coming up in the following weeks. Also go to meet and train with some of the USP Labs crew who I have interacted with online for years.
Then we turned around and Headed to New Jersey for our first Duffin Movement Systems certification. This went absolutely fabulous and I am very proud of the content and the integrated system and how much information we can pack into a weekend. As one person put it “I learned more about how the body operates under load in 2 days than I did in the 4 years of my Kinesiology degree”. We had a lot of happy coaches and trainers walk away with a very systematic approach to improving performance of their clients and themselves!
We also met up with one of the founders of Squat’s and Science who is developing an open source Velocity Measuring Device.
MONDAY
Squat and 300lbs of Chain
Warmups then
600+300 x1
Catcher Squats (hope that’s right)
4 sets of unknown weights and reps
Gargoyle Squats
4 sets of unknown weights and reps
MONDAY 2
Tricep Pressdowns
4 sets
Marches x 2 sets with tons of weight
TUESDAY
GHR x100 reps over 3 sets
Marches x 2 sets with tons of weight
Curls
50x16,16,16,16
WEDNESDAY
Bench w/Duffalo Bar
430x3,3,3,3,3
Tricep Pressdowns
4 sets
Bottoms Up KB Press
53x12,12,12,12
WEDNESDAY 2
Curls
50x16,16,16,16
GHRx15,15,15
Marches x 2 sets with tons of weight
THURSDAY
Curls
50x16,16,16,16
GHRx15,15,15
Marches x 2 sets with tons of weight
FRIDAY
GHRx100 over 3 sets
Curls
50x16,16,16,16
Marching
675x70,75
FRIDAY
OFF
SATURDAY
Deadlift
815x1
And some various back work.
Interview with Greg Walsh of Wolf Brigade Gym
[youtube=https://www.youtube.com/watch?v=VLct2tr-wBo]
Weekly video log
[youtube=https://www.youtube.com/watch?v=YSpWkxSjnkQ]