Saturday

mobility as always.

Goals

increase # on five minute snatch test

been chasing it very difficult for me i love and and learning the snatching process and groove taking longer than i thought but i know why. It is very difficult

Todays workout

10 sets of 5 reps with 32kg bell in 45sec between.

set gymboss for 45 sec and went to work. i hit my # on this workout but i have lots of work left on these. I am getting better with the snatch and all its fine points but it is vicious. clean and squat ladders are work in progress stuck at 4 rungs, making improvements.

workout sunday

Mobility as always.

32kgell 5 reps left then 5 right every 45 sec. complete 10 sets.

Maintained pace hit all five reps in 45 seconds

at about the 8th set i grip the bell to tight and caught a blister should not have happened.

still learning the snatch and trying to find groove.

After that clean and squat ladders with 24 kg bell 1,2,3,4,5,6 love these.

Tomm back to day one . Work week will be monday tuesday off weds. thurs friday off on the weekend. Big week for me.

Workout for thursday night

Snatch work

10 snatches in 45 seconds left then right continuing fast cadence whole time

i maintained this through the 100 reps on each side in the 10 alloted sets.

Workout felt good.

Day 0ne.

Then did clean and squat ladders with 24 kg bell 1,2,3,4,5,6 with ten second planks in between

fun continues tomm.

Snatch design

Brining up the snatch

Tested to start on Tuesday Nov 2

88 reps first snatch test result in 5 minutes, looking to bring.

Fallen a little behind on the posting not the workouts.

Last night was heavy turkish get ups 32kg bell for ten minutes. These were great as i am getting much better with these love doing them and progressing quite nicely.

Then Double Clean +double Press +double swing ladders

1,1,5] 2,2,7] 3,3,10 for 20 minutes. These were vicious and it took everything i had to get through them. Started with 24kg bells and used them except for the 7, and 10 reps had to go to 16kg to finish higher reps. Awsome set of exercises. Side note on these workzone i am very weak with handling the volume of work required to carry on with theses movements but in time that will change, but i love working on my weaknesses within time i will be better at these.

After that took 32kg bell shruged them 20 times walk 100 ft dropped them and got my 24kg bells shrugged them 20 times walk 100 ft dropped them shrugged my 16kg bells 25 times walk 200 ft. Awsome stuff love these workouts mobility continues as always.

Workout last night

Mobility work Hindu pushups 3 of 15

tgu 5 minutes

halo 3 sets of 10

Walkabouts all everyday mobility work.

Money sets

Clean and press ladders heavy bell 1,2,3 and 2,4,6 with lighter bell

Set one 32kg 1,2,3

set2 24kg bell Really weak here could not maintain form drop to 24kg bell and a 16kg bell and did 2 ladders of 1,2,3 with 24kg bell and did 2 ladders of 2,4,6 with 16kg bell this is a weakness of mine all this was in 25 minute format.

Snatch test with 24kg bell was 150 reps in 10 minutes major progress in this depart very happy with this result. Progress is being made bigtime hardwork continues next week and every week

Wednesday the 14th of october

Mobility work

Handstand pushups 5 of tw0 reps nowhere near failure

Walkout planks 3 sets of 1,1,1,

One legged squats 3-5 sets 2-5 reps.

Set 1=2 reps

set2=2reps

Set = 2reps

Burpees 20 sets of 10 reps

awsome workout really pushed me finished at 28:15 never done 200 of these i was smoked.

Bad blister on left foot after burpees so missed the run and had to row with my concept 2 rower finished in 25 minutes 30 second great workout i was pretty gased after this one.

Workout tonight Mobility work

3 sets of hindu pushups 15 reps

goblet squats 3 set of 8 reps with 16kg bell

tgu with 24kg bell 5 minutes

handstand hold. Best handstand hold i have had in a year felt easy stayed strict for a good 10 sec best ever.

Walk abouts 2 laps with 16kg bells.

Double clean, swing, snatch squat 10 minute workzone. Started out with tree reps then 2 reps then 2 reps the rest were singles. All total i did 18 reps in 10 minutes. Awsome grouping love this workout.

Bending pinching. 6 spiral 60d nails cheap os from home depot but they stumped me i am new to bending got 6 to bend fully mostly overhand style. In between i pinched lifted 140 two hand pulls 6 singles. Hands really tired quickly on me tonight.

Finisher was 100 pound dumbell carries just got them had to take them for a walk . 10 minutes north then 10 minutes south. I am hurting right now this workout was another gem i will be sore tomm. Need a big day come wednesday going to be a good test of my progress looking forward to it.

Workouts had to take a back seat to a reoccuring right hip injury excuses i do not make reality i do in fact live in and when i now i am hurt everything stops. The injury has nagged me since it happened 10 years ago in a car accident it is no joke when my body speaks i listen and i become stronger for doing so, did i want to spend the week at my chiro and message lady no but i did and i am ready to roll. I have my assignments and am pushing forward will not look at stopping again until the end of nov. The workouts are great and intense just what i like. Tuesday thursday sat will be workout days just the way it sets up for me rest of the days will be spent on mobility and other goals i am working towards. This is a key next couple of months in my life and i am ready to embrace them.

workout tonight @8pm

Mobility work

3 sets of hindu pushups

tgu 5 minutes bup with 16kg bell

Walkabouts with 16kg in yard 2 laps

Goblet squats 2 sets of 5 reps with 24kg bell

halos 2 sets of 10 reps

handstsnd holds 3 sets of 10 sec.

Single arm snatch and jerk ladders 1,2,3,4,5,

with 24 kg bell

Tonight was not bad made it through 5 complete ladders, got to 3 reps of the snatch and jerk on the 6th ladder. Form is progressing and i am starting to feel that the 24kg bell is getting lighter in some movements snatch is progressing and these workouts really push me. I am getting tighter and stronger i am really enjoying this format of training i never realized how little i knew about strength training glad to have adam help . Know i am making major progress.

workout october 2

Mobility work Hindu 3 sets of 15 reps getting smoother.

Halos with 16kg bell 2 sets of 10 reps

Goblet squats 3 sets of 5 reps with 16kg bell

Handstand holds 5 sets of 10 second holds

Walkabouts 16kg bell this needs work.

Heavy Get ups

First set was 32kg+16kg both sides

Second set was 32+16 both sides

Third set was 32+16 both sets

Fourth set was 32+16 a little trouble coming down on left side. got it on the right.

Fifth set was 32+25 pound kb got it on both sides.

Get ups are the strongest they have ever been and will continue to get stronger.

Double clean and jerk and squat ladders.

20 minute workzone 1,2,3 24kg bell

1,2,3

1,2,3

1,2, had to set them down on the squats on this ladder.

1,2

1,2 ladders

Then tried to get 16kg bell at 10 minute mark for 5 ladders.

only got to 3 with these as i am really weak with these movements.

1,2,3 with 16kg bells and i finished off with three more 1,2,3 ladders not good needs work.

Plate curls 10 sets of 3 reps with 25 pound plate. This is my second week working these kb blocks a real weakness of mine will continue to work these and get better.

Workout took place on september 22th tuesday.

Hindu pushups 24,15,15

Halos 16kg bell 3 sets of 5 reps

Handstand holds 5 sets of 10 seconds

TGU bup with 16kg bell 5 minutes

Goblet squats 3 sets of 8 reps with 16kg bell felt strong.

Double snatch and front squat ladders armour style do not put bells down until 1,2,3, is completed. 20 minute workzone.

I did 5 complete 1,2,3 ladders then could not fight through it any more form failed.

Then i did 10 complete 1,2, ladders

this is an excellent workout as no muscle or lung goes untouched. Great program loving these workouts. So i did a total of 63 reps in 20 min.

Then took the 32kg bells for a 10 minute walk when the timer went off i turned around and walk back complete smoke show excellent finisher i love this one.

Workout took place on september 24th thursday

Mobility work Hindu pushups 25,15,15

Halos 2 of 10 16kg bell

Goblet squats 3 sets of 8 reps with 16kg bell

Handstand work 5 sets of 10 seconds getting better

Walkabout 16kg bell 4 laps Heavy get ups

32kg +25pound left and right side.

16kg+32kg get each side personal record

i hit that weight for 4 sets missed it on the left side top on fourth set, regrouped and got it both sides on the 5 set. Good stuff

Double clean jerk squat ladders 123 then put the bells down.

These were brutal and i could only do one full set of 1,2,3

i fought with the 123 sets 3 more times by dropping the kettlebells down and picking them up to get the 3 rep. Then from here i did 1,2 with 10 minutes left started the 1,2 ladders. I hit 7 total 1,2 reps in the 10 minutes. I am weak in these movements when the reps start to add up as i cannot handle moving the weight in time that will change.

Plate curls 10 sets of 3 reps with 25 pound plate, first left than right.

workout took place september 27th sunday.

Mobility work hindu pushups 3 sets of 15 reps

Halos 2 setst of 5 each side

Goblet squats 3 sets of 5 reps 24kg bell

Handstand work 5sets of 10 sec holds this is really improving

Tgu with 16kg bell working on smoothness.

Single arm snatch and jerk ladders 1,2,3,4,5, in a 30 minute workzone.

I did 5 full ladders of 1,2,3,4,5, and my snatch felt better than it ever has finally making some progress with 24kg bell i missed the 6th ladder by 10 i only made it to 4 ladders on the last attempt. I think i did 160 reps in 30 minutes if my math is correct. Great workout i was spent after this one.

workout tonight mobility

Hindu pushups sets of 15 reps

goblet squats 2 set of 8 reps with 24kg bell getting stronger with these

Handstand holds 5 sets of 10 second holds. I must make comment on these been doing them on and off for a year and have made so progress, fast forward to tonight and 4 months of training with adam and all the kettlebell movements my progress at handstand has never been better holds are clean my hands are in control of my whole body , i am pinching a coin with my ass and glutes and i am tight all the way through. I gained quite a bit of mobility and power in my scapula and shoulders.

Halos 10 reps

turkish get ups with 24 kg bell 5 minutes. love this one bell is getting lighter and my movements are so much smoother and controlled.

band mobility and some wrist work. getting ready for tomm.

Tuesday workout

Mobility work

hindu pushups 24

then 3 sets of 15 reps

halos 3 sets of 5 reps each way this needs work

Handstand work 5 sets of 10 seconds hold these are getting much better i feel much stronger in a handstand

get with 24kg bell felt really good first time i have done these in a month /been using bup get ups

goblet squat 3 sets of 8 reps with 16kg bell thes are progressing.

Double snatch and squat ladders 1,2,3, do not put bell done until 3 rd set is done. 20 minute workzone

What a workout this was. I am new to these kb and the taxing effect they have on you, but i must say i am getting better with them I used 24kg bell and hit 6 complete 1,2,3, ladders they were vicious more form went to shit on the 5 and six ladder and that is when i made the a move to only 1,2, i tried to fight through and get 3 but my form and strength levels are not there yet so i hit 9 1,2, ladders. Talk about full body workouts man never done anything like this stuff before as a matter of fact i have never trained like this in my life. I really love it so all in all it was 6 /1,2,3 ladders and 9 1,2 ladders that is 63 reps in 20 minutes i was gased after this one.

Then 10 minute walk with 32kg bells , walk 10 minutes away from my house then turned around and walk back not sure how far i made it but i was smoked from head to toe nothing was missed in this workout great stuff i tried to only set the bells down when needed and would rest anywhere from 10 to 20 seconds before carrying on. very effective tomm mobility and thursday on to the next workout.

Sunday nights workout

Mobility work hindu pushups 23 reps toady tomm starts 24

then 2 sets of 15 reps

get bup with 16kg bell 5 minutes getting better

Walk about real weak point of mine working to change that used 16kg bell. 3 laps

handstand work getting better 3 sets of 10 second holds.

halo 2 sets of 5 each way. Goblet squats 24 kg bell 5 reps.

Kettlebell snatch and jerk ladders 1, 3, 5, like this workout but i need time and practice to get better at it. Used a 25 pound kb, 16kg,24,kg,32,kg bells. I made it thriugh the 25 pound and 16kg bell without setting it down then fought with the 24kg bell as well as the 32 kg bell, 36 reps each bell after the 32 i went back to the 24kg made it through and finished with the 16kg bell with 20 seconds left did 1/1 with 32kg bell. I am seeing positive gains as last week i used less bell and lighter bells. Right know i am really weak with the kettlebells in terms of stanima and the ability to do more work in less time but that will change. I really like these workouts and know that i am getting stronger, i be kidding myself if i thought that after one year i would make major improvements in kb training.

wednesday september 15th recording tuesday workout.

Mobilty drills everyday starts with hindu pushups today was 22 tomm 23 every three days i add one.

Bup gets with 16kg bell 5minutes rotating sides.

goblet squats 3 sets 5 reps 24 kg bell

handstand holds 5 sets 10 second holds

16kg walkabout working on these great movement i need alot of work on these.

Workout was 20 sets of 3 reps double snatch and squat.

did 20 sets with 24kg bells tried to saty within a 2 minute rest zone but was not able to stay within that range all the time. The double snatches and squats are excellent and i am loving every minute. I find my recovery time to be about one whole day as i am pretty taxed the next day. These kettlebell are excellent i am getting stronger but boy do these things feel heavy.

Grip work is progressing at an alarming rate i did not think that in such a short period of time my grip would get to the levels it has . I feel it is do to the prescribed exercises and the carryover. Prime example i have had my 75 pound hex weights for a week i have tried to lift them twice on my second try i pick them both up with my left and right hand together not that great of an accomplishment but it let my know i am making inprovements.

GRip work has been pinch and carry and alot of pinch pulls with various forms of steel.

Workout today.

after some much needed rest i feel recharged and it showed.

warmup was 20 hindu pushups to start the day then 3 sets of 15 reps.

bup with 16kg bell getting a little smoother. goblet squats 2 set of 7 reps with 16 kg bell.

halos 2 sets of 7 reps.

Workout was 20 set of 3 reps double snatch then squat = one i did this with 24 kg bells and set gymboss at 1 minute 20 second rest intervals. Awsome workout really taxing, but i felt good all the way through all movements are getting tighter. really liked this one.

After that pinch work hex dumbell just got it and after a few attempts was able to bring it up and lock it out. Maybe 6 months ago i had a hard time believing that would happen. I do not even train with these weights it all carryover. Then did some pinch and walks with 50 pounds, and some two hand pinch work, i am realizing pinch work has a huge carryover personal records are being destroyed this is starting to get really fun, and it only gets better in time.

september 2, 2009

workout today was 3sets of hindu pushups

5 minute bup with 16kg bell

goblet squats 3 sets of 5 reps 16kg bell

halo 7 reps per side

i pick the pistol, clean and press ,snatch, and hanging leg raises.

today i did 3 sets of 3 reps in each of the above and i sucked at all of them made it through but could not get out of my gym fast enough crazy day and i sucked . weak weak weak is how i feel, just had some good rest the last three days. i walked 2 miles and did this workout. i will be much better tomm and i look forward to that.

August 28th, 2009

5 minute jumprope

Hindu pushups set 1=20 rep, set2= 15 reps, set3 15reps,

turkish get ups bottoms up 5 minutes 16kg bell 5 minutes.

goblet squats 3 sets of 5 reps 24 kg bell

halo 2*7 per side

Snatch and jerk ladders 25 pound kb made it through all 36 reps, 16kg bell, then did 24kg bell had to rest from 3 to 5 sequence this was a great drill after the 24 kg bell hit 32 kg bell i really struggled with this one it took me almost 7 minutes to complete the sequence but i did and that was it for me. These kettlebells kick my ass and humble the shit out of me it amazes me that one cannon ball can be so effective. the kettlebells are a major weakness of mine but to expect anything different would be foolish, i have had them for 7 months and really only started to use them in may under these workouts i bet i have under 1000 snatches in my life some guys do that in a workout, i really like these and will put in the proper work to get better at them. This week of training really beat me up i was spent in a good way, i have never workout in such an effective manner these workout are taking me to the next level.

Workout wednesday 8/26/09

Hindu pushups 3 sets of 15

bottoms up turkish getups with 16kg bell in 5 minutes like these need work

Walk abouts with 25 pound kettlebell arms extended shoulders in there sockets like this drill.

some wall squats and halos

Pinch work two hand set up

set 1 =140,set two=140, set three=140, set 4 =150,set 5=150. these felt heavy today

Heavy turkish get up 5 singles each side first one was 98 pounds two kettlebell, first two sets were 98 pounds. The last three were 32kg bells felt good and making progress.

Defecit Deadlifts on 25 pound plates

set 1=225

set 2 =225

set3 =275,set4=275, set5= 275 all times 2 pulls really like these first time i have ever used them.

Then went to 35 plates did 275,275,295,295,295 *2 pulls awsome workout.

workout monday the 26th of august

last posting

regular warmup 3 sets of hindu pushups

5 minute tgu bottoms up press like this

3 set of 5 goblet squats

3 sets of 10 second handstand holds 3 to wall and 3 with stomach facing the wall

25 pound walks with weight overhead

face wall squats

gripper work coc # 3 6 hard singles 3 each hand. grippers are a weakness of mine but i have done little to change that.

5 singles with the #2 captains of crush set 1 =2,2 set 2=3,3,set 3=2,2

pinch and carry with 25 pound plates for 40 ft three sets.

Then the presses from the clean position 115 for 5reps,135for 4 reps,140 for 4 reps, 150 for three reps did 185 for one rep then dropped to 175 for three reps, this was harder than it should have been, really like this movement.

Barbell rows

6 sets of 6 reps started at 170 finished at 200 for 6 reps. i added 5 pounds every set went from 170 ,175,180,190,195,200 rotated grip stlyes overhand then underhand like them both but i think i am stronger in the underhand style. 70% angle with the rows.

HTen 10 sets of 10 with 45 pound plate this was an excellent movement as nothing was missed from head to toe. i am not strong enough to hold the plate out fully in front of me but did my best to maintain as much tension as possible did this in about 13 minutes great stuff.

After that did the ten minute snatch test with the 16kg bell. i did 152 reps in 10 minutes. these kettlebells humble me because i am really weak with them right now they are new to my training and i love them but i am really weak with them, that will change in time and practice that was a serious workout after a long day at work but progress is being made.

saturday 8/22/09

warmup today was 3 sets of 15 hindu pushups

5 minute 16kg bell need to keep working at this one.

goblet squats 16kg bell 3 sets of 5 reps

money set was double clean and press 100 reps post time. my time was 21 minutes 36 seconds this was another great workout hit every muscle in my body. this was good but i will do better. my weakness lies in muscle recruitment after a given amount of reps i am not stronger enough long enough these bells get heavy to me really quickly therefore after 3 three reps, i have to set them done. i will build myself so that i can handle being tired yet still be productive. i love these kb drills they have exposed alot of my weakness which is why i use them, in the long run my weaknesses will be some of my strengths.

workout for thursday august 20th

Hindu pushups 3 sets of 15 reps

tgu 5 minutes with 24kg bell getting smoother

goblet squats 3 sets of 5 reps love these.

Another very demanding workout. pinch two handed lift 150 20 pulls regripped after every pull. very taxing on the grip.

one arm clean and squat ladders love these. did 3 ladders at 1,2,3,4,5 for a total of 45 each side with a 32kg bell this was excellent worked my body to the fullest.

sumo kb deadlift with 32kg bell tried for 40 in row but did not get it hit 20 the 10 then 10

last set hit 20 then 5 then 5 then 10. What a combo of exercises in this workout talk about full body this shit is awsome i will be ready for sat. workout as tomm will be just warmup and practice day. been doing some joint mobility exercises two but it is to early to till its real benefits.

Tuesday 8/18/09

tonights workout was brutal i was not at my felt weak but completed the task

regular warmups but added 5 hindu pushups to my first set so i did 20,15,15.

tgu 24kg bell 5minutes and 30 seconds.

goblet squats 3 sets of 5 reps with 24kg bell.

Double snatch work light bell 16kg 15 minute workzone followed by 3sets of 20 pushups and 20 rows. i used 35 dumbell for this. 102 was my double snatch count. this workout took alot of what i had mentally and physically. love the combo of snatches , pushups and rows totally smoked me.

Swings in 5 minutes i did a total of 91 reps i know i could have done better on a perfect day but that is not always the case in life. I will remember this workout it was a good one completely smoked me. I will be ready for another big one on thursday.

Monday 8/17/09

back from vaction took weekend off spent the week doing warmups and 100 kb snatches in under 10 min. goal was for but not there yet.

Test day results some mobilty work and jump roping.

pushup test was 40, 10, 10, 60 pushups in a minute.

pullup test was 14 reps.

24kg bell in 5 minutes was 82 reps

pinch lift was 185 for one rep locked out.

1 mile run was 7:43 have not run in over a year. will continue to make progress.

Thursday august 6th

a little sore until workout time 3 sets of 15 hindu pushups these are feeling really good.

5 minute tgu 24kg bell needs work just when you feel the bell is a little lighter it gets heavy again.

goblet squats 3 sets of 5 reps these do wonderful things to my back used a 16kg bell really got deep.

Money work was double clean and press with 32kg bell in a 10 minute workzone i did 17 reps of these 1 triple,3 doubles, 8 singles. this needs work but progress is being made.

Double clean and squat used 16kg bell did a ladder 1,2,3,4,5 without putting the weight down. After i got 15 with 16kg bell,put it done and did 1,2,3, with24kg bell i did 4 of those ladders and then finished with 1,2 with 24kg bell for a total of 31 reps. i love these workouts.

wednesday workout 9 pullups with 25 pound weights 1 set of hindu pushups , 30 elavated pushups, 30 squats 10 box squats 30 lunges. That workout yesterday was awsome my lower back feels worked just used today as active recovery time, preparing my body for a very important next couple of days and weeks.

Workout august 4th

Regular warmup 3 sets of 15 reps hindu pushups

tgu 5 minutes

goblet squats 3 sets of 5 reps

Then deadlift 275 as many times as possible in a 10 minute workzone. I did 62 reps in a 10 minute zoneit went 10,reps then 10 seta of 5 reps then 2 sets of 6 reps. Not my best will do better.

Then 32kb double clean and press i did 24 reps of 3 sets. i did 3 reps set it done did 3 more, only would i do 3 in arow love these workouts very effective.

Today sunday i took it easy just did a three mile active recovery walk that was it. Tomm starts a new week and i will be back on the grind moving forward.

Saturday august 1st

weekend trip with family i was able to do 36 reps with 24kg bell with etk press ladders throughout the day as well as goblet squats idid 10 sets of 5 reps. Also 3 sets of 15 reps hindu pushups. Also as a side not i was at a gym and did a little experiment with the bench press. I have not done bench press since may of 08, so i wanted to see how many times i could rep out 225, my last attempt one year ago was 8, i was able to do 10 with some left in the tank. I was not surprised at this i was just pretty happy considering i have not done bp in over a year, all in all nice day.

Friday july 31st

Workout was minimal 3 sets of 15 reps hindu 3o total reps in pullups i was spent friday needed rest took it. That was 7 days of work this week friday was lite, went away on weekend trip with family enjoying friday rest.

Workout july 30th

warmup 3 sets of 15 reps, tgu with 24kg bell making progress with this movement and goblet squats 3 sets of 5 reps 24kg bell, also 3 sets of 5 reps box squats.

60 chin ups through out the day main workout was Double clean and press 15 minute workzone did 1 triple 6 doubles, and 9 singles for a total of 24 reps in 15 minutes. love this drill and it is starting to feel alot cleaner and tighter.Did this with 32kg bells

Double clean and squat with 32kg bells first set was 3,3,2,1,1,1,2,1,1. 15 double clean and squat in 10 minutes. Another great day, i have to make note of the progress that i am feeling right now. I have my goal of 500 pound deadlift by the end of august and my foundational strength is really starting to come through, i am enjoying the ride and will keep pushing my limits correctly.

Workout for wednesday july 29th.

Regular warmup 3 sets of 15 reps hindu pushups, tgu with 24kg bell 5 minutes felt good 24kg bell is getting lighter. Box squats throughout the day. Pullup ladders all day i wake up to them did a total of 60 pullups today 1 set of 15 being rope pullups.

45 ring pushups today also ladder them.

Main workout was kb swings with heavy bell did 150 with 32kg bell did 50 with24 kg bell first set was 20 in a row. then did 100 with 16kg bell sets of 20 and 10 with that bell. i want to get really good at the swing os i must up my volume. Another good day working hard and making progress in a few short years my goals will be a reality.

Tuesday july 28th

60 total chinups throughout the day. Got home and did 3 sets of 15reps with the hindu pushups

did 32kg bell tgu for 5 minutes switching arms, then did 5 sets of 5 reps with the goblet squats. Workout was this double clean and press the renagade row pushups. I did reps 2,4,5,2,2, in a 20 minute workzone very effective workout. After that i did double snatch work for 12 minutes with two 16kg bells. I did 14 the first set then did 11 sets of 7 reps, after that i did 4 reps, then 4 reps. finished off with 99 double snatches in 12 minutes. That is 22 more than i did a month ago with 16kg bell rather than the 25 pound kettlebells i used last time, that is progress this month my personal records will be smashed and everything will only get better.

Monday july 27th 2009

I did 60 pullups throughout the day, got home and did my hindu pushups 3 sets of 15reps 5 sets of 5 reps goblet sqauts and did my turkish get ups with a 32kg bell 5*5 singles on each side alternating with heavy double clean and press singles. That will finis off the days workout.

workout for sunday july 26th

i was on the road for vaction took my 16kg bell and did 5 (1,2,3,4,5) for a total of 75 reps on each side left and right side. Then i did 3(1,2,3,4,5) for a total of 45 pullups. regular warm up 3 sets of 15 reps no tgu and 5 sets of 5 reps goblet squats feeling strong and getting stronger.

Saturdays workout

All better from that hip and arm scare i worked through it and got the help that i need to get my body right. Saturdays workout was 3 sets of hindu pushups, followed by tgu with 24kg bell for 5 minutes felt great. Goblet squats i love for 3 sets of 5 reps. Plus 3 sets of 5 reps box squats.

Then 12 minute workzone 24kg bell clean and press did a total of 37 reps the highests rep set i was able to go was 5 and that was on my first set. This was a double clean and press.

Then i did 3 sets of 3 reps with a 24kg bell for a total of 9 reps after that i did 10 sets of 10 reps of swings with a 24kg bell really working on my form and hike pass.

thursday july 23 and friday july 24th recovery day and physical therapy working with this hip and left arm issue doing some old work to get things back on track, and i hit a nice workout on saturday morning that i will post tomm. I am work through these injuries and i am stronger for it, i am back and ready to excel. i will post saturdays workout tomm i am going to maine right now.

tuesday messed my hip and arm up at work this morning lifting a railroad tie, so i am planning on taking wednesday the 22nd off as well. I will be back on thursday ready to go it has been a rough week, but i will not push things to fast as i am looking to achieve long term goals missing a few days is not a big deal.

Sunday july 19th and monday july 20th more recovery days today was a busy and hot day lots of shoveling and manual labor will be back tomm. Rest is good

Saturday july 18th

rest day today pretty spent from the week, pretty tired need some rest.

Friday july 17th

warmup set of hindu pushups 3 sets of 15 reps these were a little sluggish today

set 15 reps, set two = 10 then 5 reps, set three =10 then 5 reps

tgu slow and smooth with 24kg bell for 5 minutes

goblet squats 3 sets of 5 reps and 5 box squats after goblet.

clean and press ladders i did 2 ladders up to 4 reps combined with pullups. so i did 20 clean and press with a 24kg bell and 20 pullups. i was feeling these and new it was enough. After that did 10 sets of 10 reps with 16kg bell. focused on hinging and throwing the bell back on the hike pass as hard as i can.

Workout thursday july 16th

Warm up 3 sets of 15 hindu pushups. first two sets i got 15 last set i got 11 then did four more.

tgu 24kg bell smooth and slow work on 5 steps to the tgu

Goblet squats 3 sets of 5 reps with 24kg bell after each set did 5 box squats.

Heavy swings 32kg bell for 12 minutes workzone did 69 swings with the 32kg than dropped that one for the 24kg bell and did 20 swings. took 5 minute break and did 5 sets of 10 swings first on the left than on the right for a total of 100 snatches.

Finished off with a 12 minute workzone double clean and press i did 9 good solid reps in 12 minutes another solid workout.

Workout July 15th wednesday

Warm up 3 sets of 15 reps hindu pushups set 1 =15, set 2=11 then 4, set=10,then 5

tgu for 5 minutes with 16kg bell felt smooth.

3 sets of 5 reps with 16kg bell after each set did 5 box squats

Swing workout today active recovery 300 swing in 25 minutes

100 with 32kg bell to start when i hit the 100 i droped to the 24kg bell after i hit 100 with that bell dropped to the 16kg bell and did 100. i am working on my swing and they are helping me to breakdown my hips. i was smoked after this one.

workout july 14th tuesday

warm up 3 sets of 15 reps hindu pushups getting better at these

tgu with 24kg bell 5 minutes. love these and getting better with them

goblet squats one of my favorites 3 sets of 5 reps with 16kg bell

started with some practice swings did 10 reps of 6 sets working on form and hindging

Double clean and press started with 32kg bell in a 12 minute work zone when form starts to fade dropped the 32kg and used the 24kg bells. 32kg i got 6 reps and switched bell at 6:43. Then used the 24kg bell and got 15 reps first and highest combo of the clean and press was 3.

Double clean and squat 12minute workzone started with 32kg bells and did 6 reps at 6:51 i dropped to the 24kgbells and did 6 reps and with 2:30left i used 16kg bell and did 10 reps. another solid workout.

Monday july 13th

workout was three sets of hindu pushups 3rd set i only did 13 rested then two more

tgu with 24kg bell working on this it is getting better.

goblet squats with 16kg bell went deep focused on breathing did 5 box squats after every 5 goblet squats.

Then did 5 minutes of practice swings 33 reps with 2hands then didd 5 on left and five on the right with one hand. did 10 more with 24kg bell.

Double clean and push press with the 32kg bell in 12 minutes. did total of 14 reps with 32kg and with 4:33 drop to 24kg bell and 10 reps.

Double clean and squat with 32kg bell in 12 minutes did 12reps and with 4 minutes left drop to 24kg bell and did 9 reps 3 reps each series. love this workout love these kettlebells.

Workout saturday july 12th.

some what of a rest day for me. i practiced what i learned on friday, did alot of box squats and swings trying to break my hips down. greased the groove pullups.

Workout for friday july 10th

great day today met with first rkc instructor went over alot of stuff and really learned alot. new goals have been set and breaking down my hips is of the upmost of importance. i learned through great instruction the importance of neck position. This is so helpful for me and i will continue to met with this instructor. workout was regular warmup the practicing all kinds of kettlebell movements. great day great workout.

workout july 9th

warm up hindu pushups 3 sets of 15 reps

tgu love this movement making steady progress 5 minutes 24kg bell

goblet squats 3 sets of 5 reps 16kg bell

Double clean and press used 32kg bell 15 minute work zone

i did 14 good solid reps

Double clean and squat with 32 kg bells

did 5 reps at 7:18 then did two more. Drop that weight and went to 24kg bells and did 6 more reps. grinding away with the kettlebells

july 8th

workout as follows day two of 15 day kettlebell training block

hindu pushups 3 sets of 15 reps

5 tgu nice and smooth

goblet squat 3 sets of 3 reps

little 5 minute swing session help warm hips up

Double snatch with 24kg bell in 12 minute block this is a great movement one that i am not so good at right now but in time that will change in the 12 block i did 18 reps until 8:02 drop that bell and used the 16kg bell for 37 reps this needs a lot of work but it will become better.

Double clean and Squat 12 minute work zone started out with 32kg bell and did 8 reps, drop those and used 24kg bells for 9 reps, drop those and did 16kg bells for 6 reps. i was nice and smoked after these i love these movements and these kettlebells. another good one today. keep moving forward.

Todays workout july 7th

hindu pushups 3 sets of 15 i feel i am getting stronger with these

tgu very smooth 5 minutes 24 kg bell seeing progress here to

goblet squat 24kgbell 3sets of 3 reps

Double clean and push press 10 minute work zone

hit 14 reps @ 4:02 than 5 more after that like these alot first time i have ever done them room for alot of progress but i like how these make me feel used 32kg bell

Double clean and squat started with 32 kgbell pretty spent after the push presses did 32 for 3:32 and hit 10 god solid reps no bouncing at the bottom of the squat clean felt pretty good.

Drop the 32 and pick up the 24kg bell and hit 7 more reps. after that 10 minutes did 32kg swings to get the hips moving. Kettlebells are my main focus for the next 15 Days of training i love these things and will get really good at them another great workout.

Monday july 4,5,6,

back from trip ready to go the next 4days with quick lift kettlebells really pushing the next 14 day cycle with kettlebells 4 days work will take rest as i see fit. big couple of weeks coming up i need to work with kettlebells and that is my main focus well rested ready to push forward. will post all workouts

Workout for thursday july 2nd

some mobility work

hindu pushups set 1 =20

set 2=15

set3=15

tgu 5 minutes felt nice bell seems light

goblet squats 3 sets of 5 reps

Double clean and press with 32kg bell

strict form did 15 double clean and presses in 15 minute work zone

love this drill felt reallt good stayed true to form all the way.

double clean and squat started with 32kg bell and did 4 single reps then switched to 24kg bell and did 12 more reps. i am really focused on quality with my kettlebell drills because they are a weakness of mine i need to stay with quality reps and remain injury free. great workout today.

july 1st

lots of mobility work during the day. Adam could you give me some mobility drills that i could work throughout the day if you could offer any exercises to loosen up the hips or provide me with any advice, because it is something that i am lacking in my training anything you could tell me would be a great help, also any drills for fingers and wrists, thanks adam. Also adam could you send me exercises to increase my crushing strength we spoke about the pliers drill with the weight straps but not exactly sure i am doing it correctly, just got the beef builder mast

Tuesday june 29th workout

15 minutes of jumping rope, practice some mobility work

hindu pushups 3 sets of 15 reps feeling really strong with these

t.g.u 5 minutes 24kg felt heavy tonight tried to stay as smooth as possible

goblet squats 3 sets of 5 reps with 24kg bell

double snatch in a ten minute work zone. i kept form tight and did a total of 70 snatches kettlebells are a weak point in my training that will change as i begin to progress right now i am really focus on form and injury prevention.

5 minute rest than did

double clean and squats with 24kg bell love this exercise and work zone was 10 minutes.

i did mine by first cleaning the two bells than squating that is one. i continued that way for ten minutes and did 9 sets of three reps of each. i loved this drill and really felt my whole body being taxed after i finished this. This is going to be a great week as i am learning more and more from adam each time we talk and my workouts just keep getting better. thanks adam talk soon.

saturday june 27th

100 light swings with 16kg

16kg bell 4 get ups per side

16kg goblet squats 5

walking 1 mile

Friday the 26th of june

100 swings with 16kg bell

4 turkish get ups each side

16 kg goblet squats

enjoying life getting ready for upcoming weeks enjoying the rest and downtime

wensday 24 th of june

100 swings with 16kg bell

16kg bell 4 get ups per side

16kg goblet squats another great day.

wesnsday june 24

some stretching and easy jogging rotation work

took it a nice day off.

tuesday june 23

loving deloading week

60 swings 16kg bell

4 slow get ups light weight 16kg

5 goblet squats some easy stretching some more relaxing .

monday june 22th

loving the delaod week

100 swings

4 slow get ups

16kg goblet squats

resting and enjoying this week anytime i have workhard enough to rest i really take adavantage of it thanks adam

saturday workout june 19th

active recovery day.

hindu pushups 3 sets 15 reps these are helping me out

tgu 24kg bell 5 min

goblet squats 24kgbell 3 sets of 5

swings with a lit bell 24kg sets of ten + ten, then right than 10 left every 90 sesonds, then did some real light jogging to keep moving after this week of deadlifting. another solid week finished with week 5 i will have tomm off to rest and recharge get my assignment from adam on sunday and will be looking forward to monday. adam this was a great week for me i love the work you are giving me and look forward to next week, thanks adam

Workout for friday june19th

warmup hindu pushups 3 sets of 15.

tgu with 24kg bell 5 minutes [love that one}

goblet squat with 24kg bell

deadlift 2 warmup sets with 245 for 5 reps

money set same weight as yesterdays 390 for 2 singles this felt good with both single came up smooth never trained in deadlifting like this adam but i love the way i am starting to feel and the carry over will be great with all other exercises.

grip work

2 35 smooth side squeezed and walked and was shocked that they came up the way they did, my hands are comming along. 2 sets of those then went to 25 smooth side for some pinch and carry. Adam the pinch is the best carry over into all other strongman feats card tearing , phonebook ripping, bending it seems if you work the pinch properly it will yield great results and since you have world class grip and pinch strength can you offer up any hints to me as to what exercises you have had the best result with. thanks for all your help adam

workout thursday 18th

deadlift after warmup hindu pushups tgu and goblet squats

deadlift two warmup sets of 245 for 5 reps

then money set 10 pounds heavier than yesterday. so 390 for one set of 2 reps. i hit this and felt really solid good set of pulls making progress i can tell.

stacked kb presses two bells in one hand so 24kg and a 25 pound kettlebell for a total of 79 pounds 20 singles so i did one left one right counted that as one and i continued like that until i hit 20 singles. Adam another great workout i know i have alot of work on the kettlebells to reach certain goals of mine and they are a new tool to me but i am very impressed with those that are able to snatch a kettlebell in proper form 200 plus times in ten minutes and i just really love those things i know they are going to take my strength to new levels just got 2 of 16kg, 24kg, and 32kg, so not having 2 of each no longer is a problem, adam with your help and with hardwork i will get there it just amazes me how wrong i have been training over the last couple of years and still made some solid gains i am just looking forward to my progress thanks adam

wednesday june 17

workout today deadlifts 2 warmup sets @ 245

then 1 set of 3reps at 10pounds heavier than mondays workout which was 370

so i did 380 for three reps. good form really trying to drive my hips with the pull so with the 10 pounds added i still got 3 solid smooth reps. adam with the deadlifts this week we are trying to move weight and really tax the whole body, and even the grip and the tendons in your whole body are being pushed to the limit is that a good starting point to building basic strength and staying injury free through out your life we are preparing are bodies.thanks adam

tuesday june 16th

deadlift one set of three reps weight from last thursdays workout 370

warmup weight was 245

2 sets of 5 reps then hit all three reps @ 370 nice and smooth really trying to snapp my hips and get them stronger.

press were stacked kettlebell presses i used a 24kg bell and stacked it with a 25 pound bell three sets and three reps each side. first two sets i hit all three with good form on each side. third set i hit one on the left stop. switch to the right hit all three then took sometime walk around and got two singles another great workout.

grip work as follows pinch grip two 25 pound plates and walk about 20 ft switched hands did 2 sets of that. then strict plate curls with 25 pound plates 2 each side stayed a way from failure then finished it off with farmers walks on 2 inch thick iron mind dumbells. another great workout progress is being made

monday june 15 workout

warm up set 2 sets 5 reps @ 285

money set 375 one set 5 reps pulled it smooth got all five felt good really snapped my hips. hit 5 lbs on all sets this week.

double clean test. just got 24kg bells first real test with 2 24kg bells.

good form through all 5 minutes i hit 45 total reps in 5 minutes i really like that exercise. completed week 4. ready to start week five.

Workout sunday june 14th

Adam missed thursday and fridays workout was out of my control.

so today i started back on thursdays workout were i left off.

warm up set deadlifts 2 sets of 5 reps @ 285

money set was 370 five pounds heavier than last workout. went up real smooth and felt easy .

5 sets of pinch lift 25 pounds plate carries pick them up walk them 30 ft drop them nowhere near failure. not happy about missed work days but felt real good tonight. thanks adam. 

wensday june 10th

regular warmup then got right into my deads. first to set were warmup sets of 5 reps. my money set was 365 for five solid reps this one was tough but i pulled a 5 another great workout.

pressing was five singles heavy weight left side i used 32kg bell because that is a i had in me with good form. left side is alot weaker than right. right was iron mind 2 inch thick dumbellswith 70pounds on them they felt really easy and very effective to press .adam please let me know need to do toget the left as strong as the right, adam you know your shit and you are really helping me thanks

workout june 8th

deadlift week

285= 60% of one rep max warmup 2 sets 5 reps hit that nice.

money sey was 357 for five reps one sets. felt great able to lift it with total comtroll. 

bottom up press 5 singles each side.left side was 24 kilos right side i hit 32kg for two of 5 reps great workout,

grip element 4 setes on rep gripper 2.5 and 2, then pinched lifted 45 smooth side a walk with them excelllentexercise. finally farmers walkl 50pounds  to 100 feet 2 inch thick dumbells all in all great workout to start the week thanks adam

Workout sunday 

10 sets of 10 light kettlebell swings.

felt really good today after yesterday workout of deads and press.

work on form and really hike passing the kettlebell on the downward snap used 16kg bell great workout active recovery looking forward to this upcoming week thanks adam.

workout on june 6th saturday.

had to take thursday friday off work related reasons.

87% of one rep max which is 415 pounds deadlift overhand style.

this was a big workout for me in every area of strength. was not sure i would get all 12 sets of 1 with the overhand style but i did. rested like you said adam in between sets. love the way that workout makes me feel. 

the presses were 32kg kettlebell 15 sets of two reps on each hand. so i did 60 reps of one arm presses loved this two, focused on tension both ways up and down another great workout adam thanks so much. nice job on that king fat bastard bend on friday you are a hard working man adam thanks for all your help.

Workout

june 3rd

 5 sets of 25 with a light  kettlebell

 used perfect form for the swings. 

nice workout refreshed my entire body felt some relief after yesterdays pulling and pressing workouts. thankyou adam

workout june 2 2009

1st workout after three days off. regular warmup

 3 sets of hindu pushups

 tgu 5 minutes

 goblet squats

Deadlifts 80% of one rep max so i worked with 385

i did 10 sets of two reps. felt great rested anywhere from 2 to 3 minutes in between sets. great workout had total control of the weight at all times. this took me about 35 minutes.

 presses at 78 pounds

stacked kettlebell 24kg stacked with 25 pound kettlebell. sets of 1 singles not max but a heavy bell. completed that in 20 minutes that two felt really good and i could handle the weight like you said to. another great workout. thanks adam

Friday may 29th

 regular warmup then 10 ssst snatch test.

 result were 95 snatches in 10 minutes keep form, after about 5 minutes i really started to tire and reached 95 safely. all in all a very good week two. looking forward to week 3 and i thankyou for your help talk to you soon. 

thursday may 28th

regular warmup

double press+renagade row (2,4,5)

great workout used my 24kg bell and my 32kg bell changed hands after each set 

did one set with the 24kg in right hand did another set with the 32kg in the left rotated each set. Went from the press to a front squat drop the bells into a pushup position then did the renagade rows. i really like this workout and paid close attention to tension and form.

 Next i did a 12 minute snatch test with 2  25pound kettlebells.

in 12 minutes i did, 77 double snatches with solid form. 

May 26th wesnsday

workout was 300 kettlebell swings.

i went through my warmup then started with my swings.

wanted to make sure my form was perfect just like we had talked about. that help you gave me really made a difference in my swings. i did 106 swings with the 16kg bell, i did 26 in a row then did sets of ten with really good form and the hike pass we spoke about very helpful. then i did 10 sets of 10 with a 24kg bell, felt really good, form remand most important. then i did 10 sets of 10 with 32kg bell felt really good the 300 swings took me 23 minutes, that was the best i felt swinging a kettlebell since i bought them thanks for your help adam, good luck this week.

May 25th monday

 Special thanks to adam and all members of the armed forces that protect this countries freedom thankyou all so much.

Workout heavy press volume

clean and press ladders(2,4,6) with 53kg bell.

adam i was only able to complete up to 4 reps per side before my form started to go. so i did 2 sets of 4 reps each side and the rest of the reps i did only 2 clean and presses then switched sides and did 2 more clean and presses for a total of 38 clean and presses between left and right side in 20 minutes. great workout i keep solid form throughout the 20 minutes. adam what is the best time to get in touch with you over the phone to make sure i am doing these press ladders right.

workout part two was kettlebell ladders (3,6) in 20 minutes.

workout went like this i have a set of sports store kettlebells that weigh 25pounds each. i racked them in front of me and very strictly did front squats.

my first i went 3,6,9. after 9 my form was starting to breakdown. rested an then did another 9. after that 9 i stayed at reps of 3 with solid form only at one other time did i do 6 reps the rest where 3 reps for a total of 91 front squats in 20 minutes all really solid form each rep was solid i did not do any sloppy reps. i will talk to you about the ladders but this was a very effective workout i can feel it, not used to this kind of volume but i really like it. happy memorial day adam thanks for your service to this great nation. i also completed that warm up, that is a really good warmup let me know what you think adam and feel free to offer any advice i will use it. thanks