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