3/10/09 – 3/11/09 Testing Days
Posts under ‘Body Transformation’
Planned Spontaneity: John’s Training Journal Update from the Weekend
3/6/2009 – 3/9/2009
John’s Training Journal Update – High Intensity Day, 2-handed clubbell training
3/3/09 – High Intensity Day
John’s Training Journal Update – Moderate Intensity Day
3-2-09 – Moderate Intensity Day
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
2/26/09 – High Intensity Day
Full Body Joint Mobility Session using the Intu-Flow program
45 lb Clubbell Training Circuit – 2 repetitions of each exercise, followed immediately by the next exercise, no rest until the end of each circuit (15-30 seconds of rest between sets). All exercises are performed 2-handed.
Repeat 5X/grip:
2 Rock-its
2 Swings
2 Clean to Order
2 [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
February 25, 2009 – Moderate Intensity Day
Warmed up with a full body joint mobility session using the Intu-Flow program.
After 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body using CST and clubbell training
February 22, 2009 – Bodyweight Day
Bodyweight Training Session (round 5 demonstrated in video):
