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