Program Minimum 30 Day Experiment: Day 1

Ok, yesterday, December 1st was the first day of my Program Minimum 30 Day Experiment.

Thanks to all of you for your comments. I’ll get to them this weekend. I’ve just been going non-stop until right now. I have to make this post quick cause it’s 10:00pm and I still have to get tonight’s workout in and get ready to drive to Hot-lanta tomorrow for a weekend long conference.

So here’s what I did…

A. Walkouts for core activation (just to be sure) and total body warm up.

Performed as a circuit:

B1. Get Up Sit Ups: 16kg/5, 5

B2. Half Kneeling Tight Rope Presses: 16kg/15, 15

B3. FMS Band Iso-Chest Press Lunge: 10,10

B4. 2 Hand Swings: 24kg/20

Rest – as needed. Repeated one more time.

C. 2 Hand Swings: 24kg/20 x2 w/ 60s rest between B4 & C and then 90s rest.

Some Notes

Half Kneeling Tight Rope Kettlebell Presses: Thes are no joke! These suckers really make you tighten up. You are instantly aware of any slack in your body and when done correctly, make literally every single muscle work! Abs, gluts, hams, lats Рthe whole enchilada!

I put these in here because they are part of my “rehab” and they are done from the lunge position, which I thoroughly suck at. And since the lunge is part of the Get Up, I dropped this in here.

FMS Band Iso-Chest Press Lunge: I already mentioned that I suck badly at lunges. Zero hip stability and zero kinesthetic awareness going on here. In the last four years, I’ve had maybe, MAYBE, 5 “good” lunge workouts where everything seemed to fire correctly. Maybe… These are done by fixing a band behind you and walking out far enough to feel your abs kick on naturally. In other words, you don’t have to brace your abs. Then perform your lunges while holding your arms out in front of you parallel to the floor – holding an isometric chest press the whole time.

The first set was challenging and I’d say maybe 60% of the reps were correct. I can always tell when my left side is not working – the knee pops coming out of the lunge. On the second set, things started to work much better. I’d say 85, maybe even 90% of my reps were correct. Honestly, lunges had not felt like that in at least 2 years, maybe even 7. The key will be to see how they feel without the bands and if I can replicate the movement.

2 Hand Swings: Honestly, these were disappointing. Here’s why – I only used a 24kg and it just gassed me. Now, maybe because I was tapping some MUs that don’t normally get hit. I felt like I was generating a ton of force and the “Hard Style Lock” was in full effect, but Man! Was I winded! It’s OK, though, only day 1, only day 1…

Alright, that’s the update – gotta run now and hit Day 2. Will post thoughts tomorrow evening…

One more thing, I’m shooting for an easy 5×5 with the 40kg on the GU by the end of the month. From here it looks like a tall order. But, hey, I’ll be greasing the groove and it’s various parts so it’ll be fun to see what I can do 30 days from now.

That’s it – outta here!

5 comments… add one
  • Zach Dec 3, 2009 @ 14:52

    Hey Geoff
    I always enjoy your posts. Quick question on Half Kneeling Tight Rope Kettlebell Presses? Which arm do you press with? Say your left knee is on the floor and right is in the lunge position. Do you press with left or right? Can you give more guidelines about body positioning?
    Thank you Zach

  • Matt Albanese Dec 3, 2009 @ 21:50

    Geoff, could you clarify on the band press, are these forward lunges or backward lunges. Obviously if you’re stepping forward into the lunge, the band is pulling you back, thus “helping you” out of the bottom position. Backward lunges would be the opposite. I’m guessing the purpose of the exercise is probably more to reinforce core stabilization during a lunging pattern rather than just to strengthen your legs, I suppose either would have some benefit. Just looking for clarification.

  • GEOFFN Dec 4, 2009 @ 18:40

    Hey Zach – You press from the opposite arm from the knee on the floor – just think of the GU and then press with that arm. Feet are essentially in line with each other, like you were lunging on a tight rope. Hope that helps!

  • GEOFFN Dec 4, 2009 @ 18:42

    Hey Matt – These are backward lunges, just like stepping down into the lunge from the Get Up. The band is behind you so when you step there it is pulling you back. And yes, you are correct – more for core stabilization patterning, not for leg strength…

  • Zach Dec 5, 2009 @ 15:03

    Thank you

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