A Week of Strength

[Scott Sonnon]

Back from Philadelphia and an incredibly successful CST Epsilon...

I have a week before I depart for my family's vacation spot - an island in the Atlantic - for two weeks of kayak surfing, horseback riding, and swimming of course. Active recovery, it'll be.

So, I'm going to go hard and heavy until then.

Yesterday, I began with 10 sets of 10 (5R/5L) with two-handed Chest Whip* - with a 35lbs Bruiser, Jr. Clubbell. I wanted to groove the skill before stepping up to the plate with the 45lbs Bruiser, Sr.

* Chest Whip = two-handed Parry Cast to Back Position;
Arm Cast to Order Position;
Slow Grind from Order to Flag Position;
Flag extending into Front Swing down to begin next Parry Cast.
Today, after a thorough slate cleaning, I'll be starting an ambitious density cycle beginning with 40 sets of 5 in 40 minutes, and hoping to nail the 100 rep Century mark before my flight leaves next week.

[Scott Sonnon]

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

40 sets of 5 in 41 minutes (dropped a minute by accident) of Chest Whips with a 45lbs Clubbell.
RPE 8
RPT 6
The Bruiser and I are friends, but he's got a helluva way about him.

[Jay76]

Great workout Coach.

All the clubs have their own personality :shock:

[Scott Sonnon]

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 cup organic whole milk
5 gelcaps Omega 3 complex

Out for a mountain bike ride...

[Scott Sonnon]

Lunch 1 hr later
4 pcs turkey bacon
4 organic free range eggs
2 pcs Ezekiel bread
1 cup organic whole milk

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Chest Whips: 34 sets of 6 in 34 minutes with a 35lbs Bruiser Jr Clubbell
RPE 7
RPT 9

[Scott Sonnon]

Dinner (last night) 4 hrs after prior
1 large cheese and beef burrito
1 cup of refried beans
2 liters of water with 2,000mg of vitamin C

Breakfast 1hr after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 cup organic oatmilk
5 gelcaps Omega 3 complex

[Scott Sonnon]

1 hour walk

2nd Breakfast 1hr later
4 pcs turkey bacon
4 organic free range eggs
2 pcs Ezekiel toast
1 cup organic whole milk

[Scott Sonnon]

Warrior Wellness
Freedom By Degree
Shin Bridge 3X for 3min holds
Prime Your Bioenergy

Chest Whip - 29 sets of 7 in 29 minutes with a 25lbs Clubbell
RPE: 4
RPT: 10

[Scott Sonnon]

Dinner 4 hrs later
1lbs lean beef patties
1/2 cup avocado
1/2 cup tomato
1/2 cup red peppers
3 slices tillamook cheddar
2 western hamburger buns
1 cup organic whole milk
2 liters water

[Scott Sonnon]

Breakfast 1hr after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 cup organic whole milk
5 gelcaps Omega 3 complex

Lunch 2 hrs later
4 pcs turkey bacon
4 organic free range eggs
2 pcs Ezekiel bread
1 cup organic whole milk
1 cup decaf
1 liter water

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Giant Whip: 34 sets of 6 in 34 minutes with 35lbs Clubbell
RPE: 7
RPT: 8

1 liter water

I switched from the Chest Whip to the Giant Whip because it flowed better with the latter. My goal was to hit the chest hard, and I found that the pullover directly into Flag Position recruited the chest more than pressing from Order into Flag. This exercise, especially in Century Density format, hits everything though: chest, back, arms, shoulders, core and legs. Brutal.

Performing it in the 90 degree scorching Sun tends to burn off the fat faster too. Move over Bikram.

[Scott Sonnon]

Dinner 4 hrs. later
3 cups tortellini with oil and vinegar
mixed with 2 cups of snow peas, red peppers, spinach and carrots
2 links sausage

[Scott Sonnon]

On location filming two new DVDs...

[Jay76]

On location filming two new DVDs...


Nothing like keeping everone in suspense?!!!!!!! :shock:

[Scott Sonnon]

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
1 tbls organic peanut butter
5 gelcaps Omega 3 complex
1 cup organic oatmilk

1 hr walk

2nd Breakfast
4 organic free range eggs
4 pcs turkey bacon
2 pcs multi grain bread
1 cup organic oatmilk

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Giant Whips: 34 sets of 6 in 34 minutes with 45lbs Bruiser Clubbell
RPE: 8
RPT: 8

Coming along...

[Scott Sonnon]

Dinner 4 hrs after prior
3/4 chipped steak with
2 slices American cheese
1 steak roll
1/2 cup green peppers and onions
1 cup organic oatmilk
2 liters water

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
1 tbls organic peanut butter
5 gelcaps Omega 3 complex
1 cup organic oatmilk

1 hr walk

2nd Breakfast
4 organic free range eggs
4 pcs turkey bacon
2 pcs Ezekiel bread
1 cup organic oatmilk

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Giant Whips: 29 sets of 7 in 29 minutes with 35lbs Bruiser Jr Clubbell
RPE: 7
RPT: 9

[Connie Brown]

A story today about mechanoreceptors and sweating in the heat of exercise.

I thought of you and those Giant Whips in the sun.


Workout sweat not just a matter of temperature

Last Updated: 2004-07-27 14:11:28 -0400 (Reuters Health)

By Merritt McKinney

NEW YORK (Reuters Health) - Summer heat and vigorous exercise can both cause you to break a sweat, but new research suggests that another factor unrelated to temperature may also influence the body's sweat rate.

Researchers in Japan and the U.S. suspect that receptors on muscles that sense motion may play some role in regulating sweating.

Full article at www.reutershealth.com -> Health eLine for the consumer -> more stories

Enjoy

[Scott Sonnon]

Connie, I'll check it when I return...

Today -

Warrior Wellness
Freedom By Degree
Prime Your Bioenegy

Giant Whips 25 sets of 8 in 25 minutes with a 25lbs Clubbell (Light day)

Wheels up soon... Off to the beach for some horseback riding and ocean kayak surfing.

Ciao, compadres.

[Pattimeow]

Off to the beach for some horseback riding and ocean kayak surfing.

Oh Coach Sonnon! I am completely jealous! :D Being that I love the ocean and I love horses. A few Christmas's ago I got to ride this horse "Charlie" up on the nearby mountains (my nephew lives up there and works on a ranch) - it was so awesome to ride through the snowy trails! And a little over a year ago I bought a surfboard and started surfing in the ocean. I haven't been lately, but was looking at my board this morning thinking about it. LOL.
I hope you have lots of fun!!!!!!!!!!!!

Patti