Andy's Return to Combat Arms Program

[Anthony Roberts]

Thank You to Chris Rubio for designing this program.
Bring the Pain :twisted:

The following program is based upon the design of the double-d program developed by Coach Sonnon. Double-D works on the principle of recovered not reset. On Double-D you will work twice a day, 3 days per week, ex. M-W-F. On your off days you will do Efforless Running Gait for your running and Spinal Rocks for your situps, followed by Warrior Wellness. Take one day per week for complete rest.

AM Session

The AM session will foccus mostly on grinds and strengthening the shoulder girdle in degrees of motion other than pushups

You will start off with arm circles, forward, inward and outward. Practice without the weight first. Contract and lock your pec and lat of the working arm as you make the circle. Try to keep the shoulder tight as much as possible throughout the full range of movement. Think of pulling the shoulder into the socket, by contracting your pec and lat of the working side. Do not let the shoulder get pulled out of the socket by the momentum of the Clubbells. Doing so expands the joint cavity and its not what you want with weight in your hand. Always wear the lanyard on this exercise. Start off with the basic circles for the first couple weeks. After you become more comfortable and are able to do about 15 reps each direction, begin with the

Arm Circle Combination
1 forward circle + 1 inward circle + 1 outward circle = 1 rep.
Try to get 3 sets of 5 reps. Use selective tension and stay in control of the weight at all times.

Parry Cast
Keep the reps to 3 to 5 and the sets the same until it becomes easy. You can work up to sets of 8 reps. Practice good form, stay tight with selective tension and move slowly through the full ROM.

Lateral Cast
3 - 5 sets of 5-8 reps to start with. Focus on getting the arms perfectly parallel with the ground.

After some sessions of practicing these lifts seperately, and you have found the correct groove for each you can combine the two to make up the Taskmaster

The Taskmaster consists of a half parry cast to back position, followed by a lateral cast, out and back, followed by the second half of the parry cast. Do this exercise slow and stay tight the whole time.

Shield Cast
Multiple sets of 5 reps. To increase the difficulty, go slow and increase the number of sets.

Midday Session
Always sandwich in a midday joint mobility routine in between training sessions. If you can get your hands on the Warrior Wellness™ tapes, do it, and practice it every day. Doing so between your workouts will help relieve residual muscle tension from previous work and allow you to start each session fresh. It is an absolute must for this routine.

PM Session
The evening session will focus on cardio conditioning and working to increase pushup max. Employ the ladder protocol with the following full body exercise for maximum gains.

Combination Routine 3 Froggers + 1 Swipe = 1 rep

1 rep combo + 5 pushups; 2 combos + 10 pushups; 3 combos; 15 pushups. If you are feeling sadistic and you think you are ready from them, you can substiture screw ups for pushups. You may have to adjust reps but these are a great exercise for strengthening your wrists.

On days when you are not swinging Clubbells, emphasize running using the effortless gait. The effortless gait is described in detail in the video entitled Slavyanski Byeg. If you run, get that tape. Run for time using this technique for your upcoming PT test and you will blast the results.

Follow up your run with some basic Spinal Rocks from the Be Breathed tape. Use the spinal rocks to practice Performance Breathing which will help you in increasing your situp numbers. If you feel inclined test your situps every 3 or 5 weeks.

Finally finish your non Clubbell days with a session of Warrior Wellness to relieve residual muscle tension.

[Scott Sonnon]

Sounds supremely blistering. :twisted:
Well crafted, Chris.
I look forward to reading your progress, Andy!

[Anthony Roberts]

Book arrived on Friday. I've been practicing the motions just to get a feel for what my body will be doing. Awaiting arrival of clubbells.

andy

[Scott Sonnon]

Excellent. Keep us updated.

[Anthony Roberts]

Clubbells arrived today. Just working the basics with them, wow! Tmorrow it begins...

andy

[Scott Sonnon]

Andy, congratulations! Grab'em and growl.

[Anthony Roberts]

Day 1:
a.m.

Arm Circle Combo 3/5 (R) 2/5 1/4 (L)
Parry Casts 5/5 (R) 4/5 1/4 (L)
Lateral Casts 4/5 (R) 3/4 1/3 (L)
Shield Casts 5/5 (R) 4/5 1/4 (L)

p.m.
Combo Routine (Frogger&Swipe

4 combos & 50 p/u although my form was pretty crappy on the last few p/u.

I noticed a left side strength deficit throughout the work out, also when using the left hand, I had to grasp higher on the clubbell. I'll have to pay more attention to that in the future. Definitely an eye opening work out, I've never done or felt anything like this in any other method of PT I've been exposed to. The results of day 1 are nothing to brag about (very humbling actually) but tomorrow, I'll be that much better.

andy

[Anthony Roberts]

FRI 11/21

Visited Chiropractor on Thursday for weekly adjustment. Noticed a left short leg which probably explained the left side strength deficit.

a.m.

Arm Circle Combo 3/5 (R) 3/5 (L)
Parry Casts 6/5 (R) 6/5 (L)
Lateral Casts 4/5 (R) 4/5(L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)
Unexpected mission tasking sent me to the other side of the state. Didn't have my clubbells with me. Ended up doing 3 sets of 25 squats with a 20lb dumbbell in each hand with 20 p/u between each set.

Still gripping fairly high on the club (from where I thought I'd be grabbing it) time and strength should improve that.

MON 11/24

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 7/5 (R) 7/5 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)

1 rep L/R 5 p/u L/R
2 rep L/R 10 p/u L/R
3 rep L/R 15 p/u L/R
4 rep L/R 20 p/u L/R

Not feeling as winded as I think I should. Will decrease the amount of rest time between sets.

[crubio]

I noticed a left side strength deficit throughout the work out, also when using the left hand, I had to grasp higher on the Clubbell®. I'll have to pay more attention to that in the future.

If your left side is weaker than the right, and you want to to bring it up to the level of strength on your right, then work your right side lesser. i.e. If you choke up on the left, then choke up on the right side until the left side catches up.

Your doing great so far on the work.

[Anthony Roberts]

WED 11/26
a.m.

Arm Circle Combo 3/5 (R) 3/5 (L)
Parry Casts 7/5 (R) 7/5 (L)
Lateral Casts 4/5 (R) 4/5(L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)

THURS 11/27
3 mile run
ab work s/u crunches, bicycles, 60-90s, Hello Dolly's, flutter kicks.
No reps or counts just exercised for the burn. Also did push ups with my four year old nephew on my back as well as low crawling and high crawling alternating four year old nephew and six year old nephew.


FRI 11/28

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)

1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)


Should be able to convert parry casts and lateral casts into "Taskmaster" within another week or so. Small reduction in placement of club grip from last week. I don't know if this due to increased strength or just more comfort with the clubbell. I'll keep shifting grip further down club to maintain challenge of exercise.

[Anthony Roberts]

Saturday 11/29 and Sunday 11/30, no activity thanks to the nephews in the post above who were nice enough to share their stomach virus with my wife and I.

MON 12/1
a.m.

Arm Circle Combo 3/5 (R) 3/5 (L)
Parry Casts 7/5 (R) 7/5 (L)
Lateral Casts 4/5 (R) 4/5(L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)

TUES 12/2
2 mile run a.m.
3 mile speed march w/35 pound ruck p.m.

WED 12/3
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)

1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

[Anthony Roberts]

THURS 04DEC03
On the road all day and meetings at night.Had time for 4 sets of 25 squats while holding a 20 lb dumbbell in each hand


FRI 05 DEC 03

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
NEW CARDIO EXERCISE!!!!!
Any of you in the mid atlantic and NE can do this one as well. It's called shovel the walk and driveway. This cardio exercise can be done at varying speed (never fast enough in the eyes of your audience i.e., your wife;) )

You can also perform this exercise repeatedly (usually every four hours the way this snow is falling) giving you an adequate rest period between sets.

Hope all of you who are also dealing with the snow are safe and healthy.

andy

[Arthur]

ABN,

I should be doing that one in earnest in just a few short hours;-)

Arthur

[Anthony Roberts]

SAT 06 DEC 03
Shoveled much snow
s/u, crunches, bicycles, 60-90s, and hello dollies

SUN 07 DEC 03
Rest

MON 08 DEC 03
a.m.

Arm Circle Combo 3/5 (R) 3/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5(L)
Shield Casts 6/5 (R) 6/5 (L)

mid-day
good morning stretch with 1 pood KB
1/10 1 pood KB swings
1/10 1 pood KB floor pullover and press L/R

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

GTG shoveling -very Russian winter

See you at the seminar

[Anthony Roberts]

TUES 12/9
ab work
45 minutes treadmill moderate pace
wind sprints throughout the day

WED 12/10
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
good morning stretch with 1 pood KB
2/10 1 pood KB swings
1/10 1 pood KB floor pullover and press L/R

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

THURS 12/11
5/25 squats w 20lb db in each hand


FRI 12/12

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
good morning stretch with 1 pood KB
1/10 1 pood KB swings
1/10 1 pood KB floor pullover and press L/R

p.m.
Combo Routine (Frogger&Swipe)

1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

SAT 12/13
PT w/unit

SUN 12/14
rest

MON 12/15

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
good morning stretch with 1 pood KB
2/10 1 pood KB swings
1/10 1 pood KB floor pullover and press L/R


p.m.
Combo Routine (Frogger&Swipe)

1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

[Anthony Roberts]

TUES 12/16
ab work
3 mile run 21:10

WED 12/17
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
yoga class

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

THURS 12/18
ab work



FRI 12/19

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
moved many boxes

p.m.
Combo Routine (Frogger&Swipe)

1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

SAT 12/20
sparring

SUN 12/21
rest
walked all over NYC with wife (anniversary)


MON 12/22

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 5/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
shooting, injured hand during tactical shotgun course,
hand seems pretty bruised will take it easy on hand for a couple of days.

TUES 12/23
ab work
3 mile run not for time

[Anthony Roberts]

WED 12/24-FRI 12/26
I was a slug, I did nothing but sleep, eat, unwrap gifts, and entertain in laws.

SAT 12/27
CST Seminar with Coach Szolek

SUN 12/28
Went running to work some of the soreness out of my thighs. 3 miles for fun not for time

Mon 12/29

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

[Anthony Roberts]

WED 12/31

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

Mid Day:
impromptu grappling session with soldiers I was on alert with

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

THURS 1/1
5 mile run (38:45)
ab work:
spinal rocks
crunches
60-90s
bicycles

FRI 1/2

a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

Mid Day
Yoga class

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)

SAT 1/3
Yoga class with wife
ab work
two hours at the driving range

SUN 1/4
Rest

MON 1/5
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

Mid Day:
some stretching (currently attending course keeps me in class all day)

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)
1/6 30 p/u (L/R)

TUES 1/6
ab work

WED 1/7
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/5 (R) 8/5 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

Mid Day:
some stretching

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)
1/6 30 p/u (L/R)

[Anthony Roberts]

THURS 08JAN04
ab work
Spinal rocks
sit up Ladders
25, 35, 45, 35, 25


FRI 09JAN04
a.m.

Arm Circle Combo 5/5 (R) 5/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 6/5 (R) 6/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

Mid Day:
some stretching

p.m.
Combo Routine (Frogger&Swipe)
1/1 5 p/u (L/R)
1/2 10 p/u (L/R)
1/3 15 p/u (L/R)
1/4 20 p/u (L/R)
1/5 25 p/u (L/R)
1/6 30 p/u (L/R)

[Anthony Roberts]

SAT 10JAN04

PT with unit
incorporated some body flow into their PT such as quad hops (which, Coach Szolek, I have made drastic improvement on) and kinetic chains.

SUN 11JAN04
Rest

MON 12JAN04
a.m.

Arm Circle Combo 1/5 (R) 1/5 (L)
Parry Casts 1/8 (R) 1/8 (L)
Lateral Casts 1/5 (R) 1/5 (L)
Shield Casts 1/5 (R) 1/5 (L)

Shooting pains in left shoulder after one set, work out ended early today. Had some electro-stimulation done by doctor this afternoon and taking it easy until tomorrow to see if pain has decreased.

[Anthony Roberts]

Shoulder still screaming, going to see doctor today.

[Scott Sonnon]

Good luck today. Let us know how you are doing.

[Anthony Roberts]

Doc says I did something to my tri and my lat. Probably happened on saturday when I was doing PT with the unit (I didn't really stretch out very well and I had been out in the cold immediately prior). Anyway, no heavy lifting for a week until I go back for a follow up visit. Figure I'll do something aerobic to keep the cardio up and take my wonderful 1200mg Motrin horse pills.

Remember to stretch...

andy

[Anthony Roberts]

Cleared by doctor this morning. Start again tonight. Reports to follow. I feel like I am back at square one.

[Anthony Roberts]

FRI 30 JAN 04

Began by stretching out extensively also used some of the kinetic chains we learned in Philly in Dec.


Arm Circle Combo 3/5 (R) 3/5 (L)
Parry Casts 5/5 (R) 5/5 (L)
Lateral Casts 3/5 (R) 3/5 (L)
Shield Casts 3/5 (R) 3/5 (L)

What was interesting was that I was able to grip further down the club so the strength gains I made prior to the pull really haven't been affected.


Friday evening

Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

31 JAN 04

2 mile run this morning

3 sets s/u ladders 25,35,45,35,25,

[Anthony Roberts]

SUN 01 FEB 04
Rest

MON 02 FEB 04

a.m.
Arm Circle Combo (forward, inward, outward) 3/5 (R) 3/5 (L)
Parry Casts 6/5 (R) 6/5 (L)
Lateral Casts 3/5 (R) 3/5 (L)
Shield Casts 3/5 (R) 3/5 (L)

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

[Anthony Roberts]

TUES 03 FEB 04
s/u ladders 25,35,45,35,25 x2
flutter kicks 50 (4 count) x2
leg spreaders 50 (4 count) x2
crunches 25 x2

2 mile run 14:30

WED 04 FEB 04

a.m.
Arm Circle Combo (forward, inward, outward) 3/5 (R) 3/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 3/5 (R) 3/5 (L)
Shield Casts 3/5 (R) 3/5 (L)

run for time 30 minutes (alternating sprints every 2 laps)

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

[Anthony Roberts]

THURS 05 FEB 04
s/u ladders 25,35,35,25 x2 (elevated bench)
flutter kicks 50 (4 count) x2
leg spreaders 50 (4 count) x2
crunches 25 x2



FRI 06 FEB 04

a.m.
Arm Circle Combo (forward, inward, outward) 3/5 (R) 3/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 3/5 (R) 3/5 (L)
Shield Casts 3/5 (R) 3/5 (L)

Mid-Day
some grappling with a couple of soldiers assigned to work for me today

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

Tribe,
This will be the last post for the next two weeks. Tomorrow I report to BNCOC (NCO School) so that I can get promoted. While there I'll be doing regular PT formations daily and will be using my CBs prior to PT and at night. Hopefully it'll be an opportunity to make a few converts as well.

Anyway, I hope to be able to check my e mail but otherwise will be spending much time in classrooms. I'll get back to regular posting when I get back hopefully with a collar thats a bit heavier than it is now.

Stay safe and healthy

Regards,

andy

[Anthony Roberts]

MON 23 FEB 04

a.m.
Arm Circle Combo (forward, inward, outward) 5/5 (R) 5/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)



p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

TUES 24 FEB 04
Ran for 40 min (fartlek)

WED 25 FEB 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/5 (R) 5/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)


Returned from BNCOC this past weekend. The clubbells attracted a lot of interest, hopefully we'll see some new faces here soon.

[Anthony Roberts]

WED 25 FEB 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/5 (R) 5/5 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/5 (R) 5/5 (L)
Shield Casts 5/5 (R) 5/5 (L)

mid-day
thorough stretching and a pick up basketball game


p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u
5 ea l/r 25/25 p/u
6 ea l/r 30/30 p/u

THURS 26FEB04

ab work
spinal rocks
crunches
s/u ladders 25, 35, 45, 35, 25 X2

FRI 27FEB04

a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
sparring with a few friends


p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
* Trying something different, am now doing slow four count push ups.

SAT 28FEB04
Beautiful day for a run
just ran for about an hour very slow pace nothing arduous
ab work:
spinal rocks
crunches
s/u ladders 25,35,45,35,25 X2

SUN 29FEB04
I was supposed to rest instead I took the mountain bike out and spent four hours hitting single track and downhills getting the rust off of the joints and getting ready for spring.

Also took a long walk with the wife (she can't really do the mountain bike thing right now, the pregnancy has totally thrown off her center of gravity)

[Anthony Roberts]

MON 01MAR04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
thorough stretching

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u

TUES 02 MAR 04

ab work
spinal rocks
crunches
s/u ladders 25, 35, 45, 35, 25 X2
10 mile bike ride

WED 03 MAR 04

a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
stretching
3 mile run

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u


THURS 04 MAR 04
ab work:
spinal rocks
crunches
s/u ladders 25,35,45,35,25 X2

FRI 05 MAR 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
stretching

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u


SAT 06 MAR 04
ab work:
spinal rocks
crunches
s/u ladders 25,35,45,35,25 X2

SUN 07MAR04
rest

MON 08 MAR 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness

p.m.
Not today. Had a root canal and now feel dopey courtesy of the codeine.

[JasonE]

Frogger/swipe p/u combo

What is a Frogger? I remember the old video game, but it's obvious that you are referring to something more arduous. Please give a description and a link if you can.

Thanks!

[Anthony Roberts]

Here's a link: (courtesy of Chris Rubio)

http://www.circularstrengthmag.com/18/myers1.html

andy

[Anthony Roberts]

TUES 09MAR04

a.m.
spinal rocks 2x20
flutter kicks 2x25
partner assisted leg lift and throw 2x10

mid-day
warrior wellness

WED 10MAR04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
warrior wellness

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u

[Anthony Roberts]

11MAR04
No activity today
had an accident this morning on my way to work.
Not injured, just a little stiff, did Warrior Wellness throughout the day, that definitely helped.

[Dan Chomycia]

Andy,

That's unfortunate,
I might be a good idea to do some Body-Flow (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.rmax.tv/bodyflow.html)exercises if you have them, just to reintegrate your body before taking any chances with the Clubbells.

I hope your recovery is swift, your program is great :!:

[Anthony Roberts]

Coach,
Thanks for the kind words. I actually didn't suffer any injuries aside from some minor soreness and stiffness. The Warrior Wellness throughout the day definitely helped and I did incorporate some of the Body Flow this morning before beginning my program. I will post todays info later tonight after I've completed the PM phase of my workout. Thanks again.

andy

[Dan Chomycia]

Andy,

That's good news :!:
Looking forward to the progress.

[Anthony Roberts]

FRI 12MAR04

a.m.
Started with Warrior Wellness and Body-Flow to work the kinks out
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness™

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u

Noticed a left side strength deficit again. Not unlike the one I felt when I began using the clubbells. The last time was due to a left short leg that my chiropractor fixed. Might be time to get that checked out on Monday.
_________________

[Anthony Roberts]

SAT 13MAR04

a.m.
Warrior Wellness
PT with unit

mid-day
Warrior Wellness

p.m.
spinal rocks 2x20
flutter kicks 2x50
partner assisted leg raise and throw 2x5 (smoked myself on the flutter kicks by doubling reps per set and reducing rest time between spinal rocks and flutter kicks)

[Anthony Roberts]

SUN 14MAR04
a.m.
Body Flow
PT with unit
3 mile run with unit

mid-day
Warrior Wellness

p.m.
rest

[Anthony Roberts]

MON 15 MAR 04

a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness™

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

[Anthony Roberts]

TUES 16MAR04

a.m. body flow

shoveled snow throughout the day

p.m. warrior wellness

[Anthony Roberts]

WED 17 MAR 04

a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness™

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

late p.m.
Recovery: 2 Pints of Guinness

[Anthony Roberts]

THURS 18 MAR 04

a.m.

Stretching

mid day
Warrior Wellness



p.m.
spinal rocks 2x20
flutter kicks 2x35
partner assisted leg raise and throw 2x10

[Anthony Roberts]

FRI 19 MAR04

a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness™

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u

Couldn't complete the 4th frogger set tonight. Did a lot of lifting at work today (.50 cals), might have had somehting to do with it.

I'm starting to wonder if it isn't time for a change. I've been doing this workout since November, maybe I need to throw my body a curve.

[Anthony Roberts]

SAT 20MAR04

a.m.
spinal rocks 2x20
flutter kicks 2x50

30 min Fartlek Run

mid-day
Warrior Wellness

[Anthony Roberts]

SUN 21 MAR 04
Warrior Wellness

MON 22 MAR 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

[Anthony Roberts]

TUES 23 MAR 04

a.m.
Body Flow

mid day
Warrior Wellness

p.m.
spinal rocks 2x20
flutter kicks 2x45
partner assisted leg raise and throw 2x10

WED 24 MAR 04

Dentist appointment
two root canals
no work out today
nap time

[Anthony Roberts]

THURS 25 MAR 04
a.m.
Body Flow

mid day
Warrior Wellness

p.m.
spinal rocks 2x20
flutter kicks 2x50

FRI 26 MAR 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 8/8 (R) 8/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

[Anthony Roberts]

SAT 27 MAR 04
a.m.
Body Flow

mid day
Warrior Wellness

p.m.
spinal rocks 2x20
flutter kicks 2x50
Partner resisted leg raise and throw 2X5

SUN 28 MAR 04
Rest (sort of)
4 mile run 29:27

MON 29 MAR 04
a.m.
Arm Circle Combo (forward, inward, outward) 5/7 (R) 5/7 (L)
Parry Casts 10/8 (R) 10/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

[Anthony Roberts]

TUES 30 MAR 04
a.m.
spinal rocks 2x20
flutter kicks 2x50
Partner resisted leg raise and throw 2X10

Mid Day
Warrior Wellness

[Anthony Roberts]

WED 31 MAR 04

a.m.
Arm Circle Combo (forward, inward, outward) 3/7 (R) 3/7 (L)
Parry Casts 10/8 (R) 10/8 (L)
Lateral Casts 5/7 (R) 5/7 (L)
Shield Casts 5/10 (R) 5/10 (L)

mid-day
Warrior Wellness

p.m.
Frogger/swipe p/u combo

1 ea l/r 5/5 p/u
2 ea l/r 10/10 p/u
3 ea l/r 15/15 p/u
4 ea l/r 20/20 p/u

Circle combos didn't feel right today, I didn't push just went with the flow and did a slow grind with the parry casts instead.

[Anthony Roberts]

THURS 01 APRIL 04

a.m.
spinal rocks 2x20
flutter kicks 2x50
Partner resisted leg raise and throw 2X10

Mid Day
Warrior Wellness

late afternoon
boxing
sand bag filling (bunker building)

evening
Warrior Wellness

[Anthony Roberts]

Have spent the past few weeks training a mobilized unit for deployment. Things are starting to wind down. We should have everything wrapped up within the next two weeks. i will be back to regular posting then.

andy