HIIT seems to be Catching on!

[Dan Chomycia]

My new log is going to focus on getting as radical with my new program as possible to improve the outer me with my torturous inventions.

We got HIIT Monday, Wednesday, and Friday inspired by Wayne Fisher aka the Scrapper, and my new program that emphasizes the skills of throwing the Clubbell and catching it in different ways.

Tuesdays and Thursdays I’ll be refining technique with the new programs and doing weighted ROM with Mobilized Strength. 8)

I also decided to reinstitute bending the metal to further train my grip I’d like to dedicate that inspiration to John Brookfield for having seen his bent metal so beautiful and way bigger than mine.
I will also help me from chewing the paint off the walls since I’m giving up sugar, coffee, and beer. :twisted:

I started yesterday working in with Coach Sonnon, and Coach Szolek.

4/2/04

Started carving with the 5# Clubbells in a back pack making my way up to the park on the Trikke.

We did 5 reps of the following circuit,

30 yard sprint to the one of he 25’s where we did a Pendulum Cross Catch Squat,
Then another 30 yard sprint to another 25# Clubbell to do 4 Flip Switch Swings 2 each side.

After the first rep of the entire circuit I lost count and had to rely on my evil brothers to count. :oops:
The last 2 reps my squat looked more like dip for fear of never getting my butt back up.
I guess those gratuitous sprints from the day before didn’t help. My sprint looked like a Special Olympic Slow MO reel. :lol:

We did another 2 reps of the circuit with a Gecko Crawl on the way back.
The First one was OK, the second one was so difficult I couldn’t look!

Then we moved over to the running trail stairs in the park and did 2 reps of the following circuit,

Sprint up the trail stairs, perform 4 Cross-body Swipes, and then Sprint down with out falling and perform 4 Pendulum Muscle Out Switches.

I actually excelled at this one I like sprinting up stairs better than on flat ground and on the way down instead of touching each set of steps I just jumped over them so I could get down faster and get some good shock absorption. I could have done the Muscle Outs better.

When I got home I closed a 3/8 inch 24inch long steel bar and played with ¼ inch one for awhile after closing it.
My immediate goal with it is to be able to get back to some artistic metal shaping with only my hands.

4/3/04

Today I did Mobilized Strength to warm up my body.

Then some Bruiser Swing Switches just to refine my technique.
5/5 R/L

Then I added a Bruiser Pendulm before the switch.
2/2 R/L
These were super tough but they are going to make the CATCH technique so much better and easier.

This afternoon I had to take a nap because I had no Coffee today!
The caffiene head ache goes away with a nap! Sweet! :idea:

Talk to you soon!

[Jay76]

would love to see a short video clip of those exercises :D :shock:

Jay

[Dan Chomycia]

Jay,

I'll try to get that up in a few days.

Today the HIIT session got postponed till tomarrow,

AM Session:

Warrior Wellness Intermediate
I'd did these first because I some times like to go back to them when I'm feeling tighter than usual.

Then did some Cloverleafs with the neck, chest, hips, and back.

PM Session

Got up from my nap still tired so I went to train to wake up, this going with out coffee bussiness leaves me feeling sleepy alot so I have to do things to counteract it.

Nothing that Flipping the 15's won't cure. I developed some new combo routines for "Catch" one was suggested by Coach Szolek. It was a Bail-out Catch into a Squat from a Basic Arm Swing. I tweaked my thumb trying to get sick with a Flip to a Catch in Order. It still moves well so it's not broken it is just gonna be sore for awhile. 8)

Now I get to use my left non dominate hand to practice! Sweet my technique is gonna be great! :twisted:

I created some more exercises but I don't want to let the cat out of the bag!

Talk to you soon!

[Dan Chomycia]

Morning Session:
Warrior Wellness

Afternoon Session:
I went to the park to with Coaches Sonnon and Szolek, those 2 monsters put me through some much needed hell.
:twisted:

We had 4 stations set up with about 20 yards apart.
We had Parry Cast into a Muscle out in one station, then a COM Catch Squat with a Switch in the second station, for the third we had a Catches in Flag Postion, and for the last one we did inward Pendulums into a Catch in Order.

We worked up to sprinting for 2 stations and coming back to 1.

This protocol kicked my ass! By the time I would get to my last station, I would forget how to do my own exercise! :roll:

I got home and fell into bed and went out for a few hours.

When I got up from my nap. Still felt strange this is my 3rd day without the Black Stuff(Coffee)!

Talk to you soon!

[Dan Chomycia]

Today’s work out was mostly preparation for my project Catch which ended up pushing my Mobilized Strength session back.

Afternoon Session:

Warrior Wellness & Cloverleaf’s

Evening Session:

20/20 of 5 Different “Catch” Exercises with the 15’s for a total of 200 Repetitions,

Swing into a Catch in Order.
Swing into a COM(Center of Mass) Catch into Order.
Swing into a COM(Center of Mass) Catch on the Shoulder into a COM(Center of Mass) Push-Press.
Inward swing into a Catch into Order.
Inward swing into a COM(Center of Mass) Catch into Order.RPE=6
RT=9

What was great about these exercises is that are working you hard even though it doesn’t seem like you did much because they are so much fun.

This is my 3rd day without the Black Stuff(Coffee) and I didn't need the nap today. I think I'm starting to adapt I don't remember having a Caffiene headache today either. The thumb is healing nicely. Great day!

Talk to you soon!

[Dan Chomycia]

Day 5 without the Java! I had to take a nap this time but only because endured another ass kicking session of HIIT & Catch!

The 2 ogres were at it again with their high rep, high weight antics. We really pushed the envelope this time with the following,

We had 4 stations 30 yards (My bright idea) apart, had to do the Combination Routines in order starting with Station 1. Then you had to sprint to each station and immediately begin your exercises remember you are Timed. When you got to the last one you had to do them in reverse order on your way back to the Finish Line. The stations were,


4/4 Side-Switch TaskMasters with 25lbs Clubbell

I ‘m still having difficulty with this one, my strength the 25’s is not great yet especially in Muscle Outs, my technique for this one isn’t the best either. On my last round I had to switch to another exercise to get my conditioning in. I used the mills.

4/4 Up-Switch Swipes with 20lbs Clubbell

These were a little tougher doing them with 20’s instead of 15’s.

4/4 Swing-Switch Warrior Be Strongs with 25lbs Clubbell

It took me a good 2 times to figure out the rhythm for this exercise, my technique needs work and I got some feedback from my elbow saying that it doesn’t like the way I do this exercise. For my last run I had to switch to a different exercise to get my conditioning in. I used the Cross Switch.

4/4 Cross-Switch Flips with 20lbs Clubbell

These I found I could shave time by pushing the neck under faster creating a tighter spin on the Clubbell.

RPE=8
RT=5

I want another crack at this one. I will practice the movements in my next session to be ready for it.

Talk to you soon!

[Dan Chomycia]

I had a schedule conflict with this Saturday’s training session so I did an easier HIIT Session today to make up for it. I will be taking what could have been today workout and posting it after I do it Saturday.

After Trikking over to the park I began my session.

Warrior Wellness & Cloverleaves

HIIT Protocol – Just me, my shirt, and 20# Clubbell as my training partner.

Skill Practice with the exercises I had trouble with.
2/2 Full Choke Side-Switch TaskMasters
2/2 Zero Choke Side-Switch TaskMasters
2/2 Full Choke Swing-Switch Warrior Be Strongs
2/2 Zero Choke Swing-Switch Warrior Be Strongs

Took the shirt off and used it as a marker to put 30 yards between it and the Clubbell.
The idea was to Sprint from the Clubbell to touch the shirt and sprint back to the Clubbell. After the 60 yard dash I would perform the exercise and then another sprint switching exercises each time I came back to the Clubbell. I would do this 3 times and then do it for 3 sets.
4/4 Side-Switch TaskMasters

4/4 Swing-Switch Warrior Be Strongs

4/4 Side-Switch TaskMasters

4/4 Swing-Switch Warrior Be Strongs

4/4 Side-Switch TaskMasters

4/4 Swing-Switch Warrior Be Strongs

4/4 Side-Switch TaskMasters

4/4 Swing-Switch Warrior Be Strongs

4/4 Side-Switch TaskMastersThis program was just what I needed.

RPE=7
RT=8

Day 6 without the Coffee!
Didn't feel Sluggish enough to take a nap.

Talk to you soon!

[Scott Sonnon]

Brother, you're leading from in front. Brutal willpower! :twisted:

[Dan Chomycia]

Today back on the horse after a tough week! Couldn’t post a workout for Saturday spent all day at Sci-fi Convention with Steve Barnes and Coach Szolek. We got to share CST with a few folks while we were there. One was Jess Roe a Master Swordsman and Sword maker it was a great experience. I also got to learn about Steven Barnes’ writing process called Life Writing (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.lifewrite.com)if you get a chance check it out!

I worked on the Skill Practice for “Catch as Catch Can” today. Here’s the breakdown.

Mobilized Strength Beginner’s Program
Body-Flow

5X5/5 L/R Flag Catch
5X5/5 L/R Torch Catch
5X5/5 L/R Flag Catch
5X5/5 L/R Torch Catch

Total Reps=200

RPE=6
RT=8

I really had to work to stay focused on my skill pratice, I have a tendancy to just start connecting exercises together to keep the Flow going. It took some doing, but I got my technique very close to the way I wanted it with these exercises.

Did some gratuitous metal bending(1/4 inch Steel) as Coach Jones would say "like you do" came close to cramping up my shoulder have to go a little slower next time and wait for the metal to bend as opposed to keep applying force to make it bend immediately.

Looking forward to a good workout tomorrow with Coaches Sonnon and Szolek.

Talk to you soon!

[Dan Chomycia]

Posting yesterday’s workout today.

4/13

Started with a 1.6 mile run to the gym.
Began Warrior Wellness & Cloverleafs

3 sets of Four Station HIIT & CATCH:
Four stations lined in a row separated by 30 yards.
Perform Station 1,
Sprint and perform S2,
Sprint to and perform S3,
Sprint to and perform S4,
Turn around, Sprint to and perform S3,
Sprint to and perform S2,
Sprint to and perform S1.

Station 1: 4/4 Side-Switch TaskMasters with 25lbs Clubbell
Station 2: 4/4 Lateral Clean Switches with 20lbs Clubbell
Station 3: 4/4 Swing-Switch Warrior Be Strongs with 25lbs Clubbell
Station 4: 4/4 Cross Swing Snatches with 20lbs ClubbellRPE=9
RT=7

I did much better on this protocol than last time. My best time was 4:02 and that’s with having a little trouble with the 25# exercises.

Walked back home and took a nice little nap. I need to remember to eat no less than an hour before training so I don’t have to crash in the afternoon.
-------------------------------------------------------------------------------
4/14

Today I have scheduled my skill practice for “Catch as Catch Can”.

Here is how the day went,
Woke-up a little tight today thought I had an issue with my shoulder but it worked itself out with Warrior Wellness Advanced Program & the Cloverleafs.

It is important to note that due to my shoulder issue I did not use Mobilized Strength to resolve it because you do not want to add weight in the case of a possible injury or issue with your joints.

5/5x5 L/R Blob Cleans – Check out the Blob Switch free exercise description in this post (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=1960&start=0&postdays=0&postorder=asc&highlight=).
5/5x5 L/R Arm-Stop Switch

I then repeated the protocol to end the session with a total of 200 reps.
The 100 Blobs were difficult. I ended up dropping the Clubbell a few times. :oops:
We’ll have to wait and see how my hands feel tomorrow.

RPE=6
RT=7

I will definitely have to refine the Blob exercises, and get the conditioning needed to repeat them as many times as needed in the Program.
Also need to spend some extra time on my hands in my DROM session tomorrow.

It’s been fun :!:

Talk to you soon,

[Dan Chomycia]

Jay,

Here is a photo taken the day I did a Bruiser Switch Catch!

Bruiser Catch! (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrengthmag.com/images/bruisercatch.gif)

Talk to you soon!

[Dan Chomycia]

Yesterday, woke up with an issue in between my shoulder blades, leaving my very stiff.

I only did Warrior Wellness, and used the day to recover.


Today went over to the park for everyone’s favorite Clubbell pastime.
HIIT & CATCH

Warrior Wellness & Mobilized Strength,
The issue between my shoulder blades that keeps me from doing Mobilized Strength in certain ways so I use Warrior Wellness in those areas.

Afternoon Session:
6 sets of Head-to-Head HIIT & CATCH:
Three stations lined in a row separated by 30 yards.
An identical three stations lined 10 feet parallel to it.
Athletes A, B, and C rotate in and out: First A&B, then 30 second break, followed by B&C, then 30 second break, then C&A. Repeated so that all three athletes completed the course 6X.
Each set involved TWO laps this time:
Sprint and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
Turn around, sprint to and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
The exercise selection for the stations involved:
Station 1: 15# Clubbell Blob Cleans
Station 2: 20# Clubbell Armpit Switches
Station 3: 25# Clubbell Flip Switches
My shoulder felt better after the workout the new protocol is much faster and really taps my conditioning more so than the last one.

As usual it took my great technique and brought it down a notch.

RPE=8
RT=7

Looking forward to the next session.

Talk to you soon,

[Dan Chomycia]

Took most of today off in hopes that the issue between my shoulder blades will go away. If it doesn't work then I'm training it away!

Did Warrior Wellness & The Funambulist Balance Drill from Mobilized Strength!

I'll be ready to HIIT it hard tomorrow.

Talk to you soon!

[Dan Chomycia]

Today’s HIIT session was great I was really able to dig in and get some good output from my legs,
The sprints feel faster and I’m making less mistakes.
Here’s the breakdown

Warrior Wellness & Mobilized Strength
I could feel the chain of tension running from my right side to my left foot.
Since I usually start with my left foot during my sprints, I decided to start with
My right. I don’t know if my increase in speed today had anything to do with the
Change we’ll see.


6 sets of Head-to-Head HIIT & CATCH:
Three stations lined in a row separated by 30 yards.
An identical three stations lined 10 feet parallel to it.
Athletes A, B, and C rotate in and out: First A&B, then 30 second break, followed by B&C, then 30 second break, then C&A. Repeated so that all three athletes completed the course 6X.
Each set involved TWO laps this time:
Sprint and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
Turn around, sprint to and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
The exercise selection for the stations involved:

Station 1: 15# Clubbell Reverse Hammer Cleans
Station 2: 20# Clubbell Shield Switches
Station 3: 25# Clubbell Flip Switches
RPE=9
RT=8

I think my best time was 1:58, I'll try to record these at the time of completion so that I can post them. I keep forgetting due to my need to recover after the exercise. I 'm doing much better mentally though because I used to forget which exercise I had created and at which station! :oops:

I need to pay alittle more attention to my form on the Sheild Switches because I started to get some negative feedback from my left shoulder we’ll see how it works tomorrow.
As for the issue between my shoulder blades it is either diminishing
slowly or I’m adapting to it.
Either way I’m going to continue training tomorrow
practicing 2 new Catch exercises for 100 reps each.

Talk to you soon!

[Dan Chomycia]

I retweeked the issue between my shoulder blades with an experimental exercise. I'll have to rethink me form. The part I didn't like was missing out on my Catch Pratice. I wanted to do it anyway but Coach Szolek advised me otherwise.

I'll have to rethink my program to fit it all in.

Today I got
Warrior Wellness & Mobilized Strength

Spent the rest of the day healing for tomorrow's HIIT & Catch Session.
This new program is no joke, the words "use sparingly" come to mind.
:evil:

[Mike]

I'm dying to try the swing to shoulder, squat and switch combo but my club's still too heavy! I'm doing a modified clean to park + squat + switch ABC style that will suffice for now.

Great job Coach Chomycia!

[Dan Chomycia]

Thanks Mike!

I can't wait to do some Catch Exercises ABC Style, but alas I have to wait till my hands are free from my current program. :wink:

Today I gained some good progress. Managed to create another exercise and beat my times. What more can a Knuckledragger ask for?

6 sets of HIIT & CATCH:
Three stations lined in a row separated by 30 yards.
Each set involved TWO laps:
Sprint and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
Turn around, sprint to and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.
The exercise selection for the stations involved:
Station 1: 15# Clubbell Cross Swipes RT=9
Station 2: 20# Clubbell Clean Switches RT=9
Station 3: 25# Clubbell COM(Center of Mass) Squats RT=8 This technique drop signifies to me that I need to do more of this exercise. I am not the best at squats it seems, I’ll have to remedy this if I ever hope to stay friends with Scrapper!

Set 1: 2 min. 30 sec. RPE=7
Set 2: 2 min. 06 sec. RPE=7
Set 3: 2 min. 05 sec. RPE=8
Set 4: 2 min. 04 sec. RPE=9
Set 5: 2 min. 04 sec. RPE=10
Set 6: 2 min. 03 sec. RPE=8

Today I was racing against time, and my own mental resistance. Notice the difference in RPE for the last set!
I felt like I wasn’t able to put a lot of effort into this one yet I still beat my time! I think there is something to that and will test my theory in my next HIIT Session.

Talk to you soon!

[Dan Chomycia]

Yesterday I did my Catch workout because that issue between my shoulder blades finally resolved itself after the layoff.

Did Warrior Wellness and Mobilized Strength,

5/5x5 L/R Blob Catch Clean & Press with a 15# Clubbell,
5/5x5 L/R Cross Swipes with a 15# Clubbell.

Total Reps= 100

RPE= 4
RT=8

It feels better to do this once a day at this rate than before with the
200 rep program.


Today I was a one-man wrecking machine, Feeling slightly behind on my conditioning from the layoff earlier in the week I decided to get in a good run.

1.8 mile run with breif sprints to get across the road faster and a few hills as I went through the park instead of the city to get to the gym.

Warrior Wellness, and Mobilized Strength got to do these using inertia with the 5# Clubbell.

3 sets of HIIT & CATCH:
Three stations lined in a row separated by 30 yards.
Each set involved TWO laps:

Sprint and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and touch S1.
Turn around, sprint to and perform S2.
Sprint to and perform S3.
Turn around, sprint to and perform S2.
Sprint to and perform S1.

The exercise selection for the stations involved:
Station 1: Was my shirt used a base to tag
Station 2: 20# Clubbell Catch Combo of Swipe, Armpit & Head Cast Switch RT=7
Station 3: 20# Clubbell COM(Center of Mass) Squats RT=9

Set 1: 2:14 RPE=9
Set 2: 2:09 RPE=8
Set 3: 2:12 RPE=10 * I added 10 yards to my last Sprint just see if I could keep my time up! :twisted: I didn't beat my best time but I beat my first! 8)

Talk to you soon!

[Dan Chomycia]

Today was a great one! The sun was shining, it was warm, and I got the Trikke out for a 1.8 mile carve to the Gym! My technique on the Trikke experienced a jump.
RT= 7
RPE =6

Got to the Gym,

Warrior Wellness & Cloverleafs from Freedom by Degree

Mobilized Strength- Weighted Inertia Protocol
My RD( Rate of Discomfort) on this protocol is diminishing greatly.
RD= 4
RT= 9

Carved back home,

PM Session Catch skill practice,
5/5x5 L/R Reverse Hammer Cleans with a 15# Clubbell
RT=9
5/5x5 L/R Cast 'n' Catch with a 15# Clubbell
RT=7 Total Reps= 100

The Reverse Hammer Cleans are so much fun, lots of ways to mix them up! 8) I'll need to work on the Cast 'n' Catch some more to get the technique where I want it.

Talk to you soon!

[Connie Brown]

1:22 AM! go to bed!!!!!! :lol: :lol:

[Dan Chomycia]

I 'll get some sleep when I'm not creating new stuff for everyone! 8)

Besides I get a nap here and there. :wink:

Thanks for keeping up Connie!

[Dan Chomycia]

Today was an uncommonly good day. It started off normal but then it got interesting.

Usual 1.8 mile Trikke to the Gym,
Followed by Range of Motion Exercises (ROM)
Warrior Wellness & Clover leafs
Mobilized Strength – went well using the Weighted Inertia Protocol
Did some intermediate level stuff to accentuate the training effect.
RT= 8
RD = 4
The Funambulist Position is tough when your have to learn a new exercise plus I was pretty stiff from yesterdays output.

NEW! I did some Multi-Planar Bridges- backwards
I found out I’m more flexible than I thought! :o I liked them so much I ended up doing 3 of them.
I have to give Coach Sonnon some Kudos for talking me into it and spotting me on my first attempt.
Thanks Coach!

I unfortunately had some unexpected but good errands to run, so I did not get to the HIIT today. :evil:

I did however use the Trikke for most of the day as my main mode of transport to sort of make up for not getting to do HIIT.

I racked up about 8-10 miles on that thing today! 8)

By the time I got home I could tell that I wouldn’t be able to do my Catch skill practice either, but getting everything done was a great.

Will be looking to get back on track tomorrow, and looking forward to more Bridge work, and of course Catch skill practice. I'm still saving something truly evil for HIIT & Catch on thursday. :twisted:

I got to get some sleep because Connie said so! :wink:

[Dan Chomycia]

Today was about the bridge work!

I was doing my ROM,
Warrior Wellness – Advanced

Then my training partners started getting funky with the Bridge Work. 8)
I was able to do a back bridge and then support my self with one-hand.
I then used this to screw out of the bridge into a Shin Box.

I created a Kenetic Chain with these movements.

I’m calling this one a Reverse Screw-up.
- perform a Back Bridge
– put your hands in your triangle point
– lift one hand
– then rotate the supporting arm underneath as you collapse in a Shin box.
– after you reverse switch hands and rotate to the other side. RPE= 7
RT= 5

I want to get this more fluid and then share it with people.

I got to try a Back Handspring with the help of Coach Sonnon, I’ll need some more time to develop on this one.
RPE=8
RT=2

It is with in my abilities, but will probably need a week or 2 on this one with Coach Sonnon's help maybe less.
I think this flexibility increase is directly related to my lack of Caffeine. I’m really happy I made the decision to omit it from my routine.

Catch Skill Practice-
Created another new exercise Torch Catch with a Back Circle into another Torch Catch.
Let’s call it a Torch Circle Catch.

Here’s the breakdown.
5/5 L/R Torch Circle Catch with a 15# Clubbell
5/5 L/R Triple Grip Drill with a 15# ClubbellRPE= 6
RT= 8

These went well I ended the session with some free-flow Combination Routines using the Reverse Hammer Clean and some balancing movements.
The highlight was when I used different ways to use the Reverse Hammer Clean from one hand to another.

That’s all for today, Looking forward to tomorrows HIIT & Catch Session where I plan to use another mode of transport from one Clubbell Station to another. :idea:

Talk to you soon!

[Connie Brown]

I got to get some sleep because Connie said so! :wink:
Strictly selfish bro! I love what you are doing and want it perpetually sustainable.

oh and where are the videos????? I have a tough time picturing all this!

[Dan Chomycia]

Posting yesterday’s training today,

Warrior Wellness & Mobilized Strength – Inertia Protocol
Will be using the 10’s on this Program soon! Had a break through in flexibility yesterday. I can now touch my heel to my forehead instead of my big toe to my nose! 8)

Multi-Planar Bridging-
With Coaches Sonnon & Szolek help developed another Exercise called a Threading Bridge.
I know, I know guys I will have some photos or some video up soon! :wink:

HIIT & CATCH
Different protocol then last time.

3 Stations
10 yards between Station 1 and Station 2.
30 yards between Station 2 and Station 3.

Sprint from station 1 to Station 3, then back to Station 2. Total yards = 70
Then perform exercise( Torch Circle Catch).
Next you do Rocket Jumps with the 15's for the 10 yards to Station 1.
Then you perform exercise ( Reverse Hammer Cleans).
Turn around 10 yards more of Rocket Jumps back to Station 2.
Finally Sprint from Station 2 to Station 3, and them all the way back to Station 1.
Whew!

This turned to be quite the Challenge,
The straight out the gate 70 yard sprint to the your first exercise really primes you to have to put lots of effort into the exercises, and then to do the Rocket Jumps afterwards is tough.
RT= 6
RPE= 10

Did this 3 times

I’ll have to do this monster again so I can sleep at night!

Did my Catch Skill Practice again.
5/5 R/L Swing to Muscle-Out Catch 15# Clubbell
5/5 R/L Shield Switch 15# Clubbell
RT=8
RPE=4
Total Reps=100

I ‘ll get some visual aids up very soon! :wink:

[Dan Chomycia]

Time to end my week!

I have the exercises on video and they will be uploaded soon! :D

Warrior Wellness & Mobilized Strength – Inertia Protocol
I plan on using the 10’s next week and will drop back down to the Slow & Smooth Protocol! I’ll probably have to choke up on these bad boy’s.

The Threading Bridge is more Fluid now. So I filmed it.
My ROM continues to increase with Warrior Wellness I can do the Advanced 4 Corner Balance Drill very well now.

Yesterdays Catch Skill practice was pretty productive I created some new stuff that will really take a good while to grow into. New Combination Routines that very 8) :!:
Here was my focus,
5/5x5 L/R COM Catch Squats with a 15# Clubbell
5/5x5 L/R Palm Balance Catch with a 15# Clubbell
RPE= 5
RT=7
The Palm Balance Catch is a balancing activity so it takes awhile to get your technique down. I will work on this one so that it looks good on camera. :wink:

Well that was yesterdays Training,
Here is today’s to close out my week!

Warrior Wellness & Mobilized Strength – Inertia Protocol
My primary targets were my shoulders and my wrists.

The Multi-planer Bridge work continues to improve!
The Back Bend is more slow and controlled than yesterday.
And the development of the back hand spring is getting better.

Back bridge – Lift 1 limb up take 4 breaths, and set it back down, continue until you have raised all 4 limbs up.
RPE= 8
RT=6
Will have to do this until technique is better.

HIIT & CATCH
3 Stations
10 yards between Station 1 and Station 2.
30 yards between Station 2 and Station 3.

Sprint from station 1 to Station 3, then back to Station 2. Total yards = 70
Then perform exercise( Torch Circle Catch).
Next you do Rocket Jumps for the 10 yards to Station 1.
Then you perform exercise ( Reverse Hammer Cleans).
Turn around 10 yards more of Rocket Jumps back to Station 2.
Finally Sprint from Station 2 to Station 3, and them all the way back to Station 1. RT=7
RPE=9
Progress was probably slowed due to the fact that I wasn’t able to make time for breakfast this morning. This is making me understand the importance of that meal.

Well that’s the week!
A lot of stuff happened and I filmed some good stuff so probably by next week you all should get ready to download some exercises.

Talk to you soon!

[Dan Chomycia]

Warrior Wellness
Mobilized Strength - Started with the 10's this week at full choke this program is by far the most challenging I have ever faced because of the percieved weight! It's like 3-D weaver stick lifting!

Will be changing my training to doing different protocols with CATCH now that Mobilized Strength is out I can focus on producing CATCH!

My apologies for the delay on the Demo for HIIT & CATCH!

It will be worth the wait!

Talk to you soon!

[Dan Chomycia]

Warrior Wellness - lower Back was a little tight so I took it easy and tried to move through it. It only feels sore in the extreme range of motion so if I wait a day it should subside.

Mobilized Strength - have to give it a rest today because yesterday was tough. With the tens just doing the Slow & Smooth Protocol I my limb speed has gotten even faster! This program is continuing to suprise me!

Will be doing some CATCH Skill Pratice later today.

And will embark on a journey through a Density Cycle with the Cross Swipes!

Talk to you soon!

[Dan Chomycia]

Today I Trikked my butt to the gym and got ahold of the Bruiser!

Warrior Wellness - Advancecd

Set 1: 3/3 One-handed Bruiser Catch Pendulums
Set 2: 5/5 One-handed Bruiser Catch Pendulums
Set 3: 6/6 One-handed Bruiser Catch PendulumsI was feeling a bit studley after the Bruiser work which could be why I set my self up for over-doing it with Mobilized Strength!

Mobilized Strength - Inertia Protocol with the 10's!
This session seemed to be going fine but I didn't account for how much my surrounding muscles would be hit with the heavier weight! As a result I tweaked my neck! So for all of you who think your going to start with heavy weight using Mobilized Strength let me caution you Start with the 5's and Choke-up! I was a Full Choke with the 10's this morning and it still got me. Will take 2 days away from Mobilized Strength!

Have Cross Swipe Density Cycle to do later, and my Catch Skill Practice!

Talk to you soon!

[Dan Chomycia]

Switching training to include ABC's work, one-handed bruiser work, and Catch Density Cycles. This program will also double as a pre- OCS Competition prep!

Lot's of fun!

[Scott Sonnon]

Wait till people get a load of the transformations you've made, Dan. It's freaking amazing what you've done!

[Dan Chomycia]

Trikking to the Gym! I get so many looks from people seeing me carving my butt off around town!

At the spot, get busy with some

Warrior Wellness - the Trikke riding is starting to accumulate tension in my shoulder. lower back, and knee have to take it easy on tomarrows ride!

Still taking a break from Mobilized Strength becuase my training with the Bruiser is getting pretty heavy.
I think I"ll put the 10's away and move on to the Intermediate Program.

Oh yes there is more to come! 8)

ABC & CATCH!
Set 1: 8/8 L/R ABC Front Pendulum to a Flag Press with a Swinging Grip Switch in between!
Set 2: 5/5 L/R ABC Front Pendulum to a Flag Press with a Swinging Grip Switch in between!
Set 3: 5/5 L/R ABC Front Pendulum to a Flag Press with a Swinging Grip Switch in between!

RPE= 8
RT = 7
I might be able to do this in a density cycle soon! I'll work up to 5 sets of ten!

Talk to you soon!

[casey]

Coach Dan,

Can you describe the ABC Front Pendulum to Flag Press a little more? This looks like a good exercise that I might be able to move on to when I finish my current cycle. Do you do the pendulum first to order, then press, return to order, then onto the next pendulum? And when do you switch grips? Will there be ABC exercises in the Catch course?

Thanks,

Casey

[Dan Chomycia]

Casey,

Yes!
I will have a few things to contribute to ABC's and One-handed Bruiser Work from Catch!

Here's the breakdown,

ABC Front Pendulum to Flag Press with a Swinging Grip Switch Front Pendulum to Order Position
Press out arms locked to Flag Position
Then draw it back into Order
Complete the Pendulum back downGrip Switch
From right grip with the right hand on top.
Do a Front Swing
When you feel the Bruiser become weightless
Simultaneously let your bottom hand (left) remove it self and let the top hand slide down to the knob.
Regrasp with your bottom hand on top to Switch your grip!
This little manuever allows you to Switch Grips without having to put your Clubbell down! :wink:

Suggestions: Try the Grip Switch with a light Clubbell. Work on it seperately until you have it down.
Then use it to either switch your grip after every set or switch grips after ever rep. :twisted:

Talk to you soon!

[Dan Chomycia]

Yesterday was a stiff day it think it is due to the Trikke riding.
I'll have to do something to counteract this, like doing Warrior Wellness before the ride in the morning.

Warrior Wellness -

Although stiff my ROM was fine a nice benefit, sometimes bothersome imagine thinking you can't move only to find that you can move just fine. Then when you do it moves through the pain. Basically leaving you with no excuses not to move. :cry:

I did however decide not partake in any resistence training, so the one-handed bruiser work will have to wait till next week.

It sucks being this sore so I decided to do some stretching to help through some of this tension. It was evil enough on it's own. :evil:

Put some extra miles on the Trikke by touring Downtown about 8 miles total.

Did Mobilized Strength in the Evening this helped loosen me up a bit before my sleep.

Talk to you soon!

[Dan Chomycia]

Alright I finally got some demonstration video up. :oops:

This demo takes about 10 minutes to load on dial-up.

My sincere apologies to all of those who have been waiting for too long for this material.
I hope you find it enjoyable!
The demo has to be accessed directly from my test site.
www.geocites.com/dc8ball.

The Demo on my primary site is not functional yet!

I'll talk to you soon!

[Dan Chomycia]

Ok,

The demos are up now on my regular site. GOT DEPTH? (www.cstcoach.com/danc.html)
Thanks so much Nikolay!

This is the wrap up then for this program,

Here is a link to my new program I started today!
What Catch, Mobilized Strength, and ABC's have in Common! (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=2319&start=0&postdays=0&postorder=asc&highlight=)

Talk to you soon!