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.