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.