Turkey Day

Took yesterday off.
I read a study that said doing complexes consisting of 3 exercises for 10 reps and 4 sets in a circuit format will increase your metabolism by 20% for the following 38 hours. The exercises were Squat, Power Clean and Bench Press. In preparation for eating a lot, I met Eddie at a local park and did the following this morning:
15 min of joint mobility
Workout with 24kg Kettlebell, 5 reps, 4 circuits.
Windmill l/r
Squat
Bottoms up Clean l/r
Snatch l/r
Military Press l/r
2 minutes rest
.......
After 4 sets we set up a swing circuit and set the Gymboss on 15 seconds.
24KG 15 seconds switching hands every 2 reps
15 Seconds Rest
16KG 15 seconds ballistic style 2 hand
15 Seconds Rest
20KG 15 Seconds switching hands every 3 or 4 reps
Rest 15 Seconds
...
We did the swing circuit for 30 intervals or 15 sets of about 10 reps.
...
Ready to eat the turkey now (and maybe some dessert)

Quick Run

Ran 5k 22:31 yesterday. Busy week

Long Complexes

joint Mobility Drills then:
5 reps
Windmill l/r
Goblet Squat
Deadlift
Snatch
Floor Sweep 20
Floor Press l/r
Figure 8 to a hold l/r
Bottoms up Clean l/r
Swing l/r
Slingshot
2 minutes rest
4 sets/circuits
done in under 30 min

Sunday

joint mobility
5x5 clean and press ladders with 24kg
I did them backwards.....5,4,3,2,1
20x5 swings 24 and 32kg alternating.
walked 4 miles

Long Slow Run In The Cold

Ran the loop around the airport.
7 miles
58:15 Nothing spectacular, just a nice slow run.
The east wind was pretty nasty at around 30 degrees. brrr

Friday - Circuits

20 min of Joint Mobility drills
4 circuits of the following with 24kg 2 min of rest in between:
Goblet squat 5
Cleans 5/5
Snatch 5/5
Windmill 5/5
We did 10 reps the 1st set and decided form would slip by 4 sets so we dropped back to 5 reps.
Followed this by 3 sets of 10 swings
2 pistols
2 presses with 32kg just for good measure.

Wed and Thurs

Ran 4.5 miles Wednesday morning in about 35 min. Yes it was a chilly run at 35 degrees.
....
This morning:
15 joint mobility drills for 35 reps each.
10 Swings/10 KB Pushups x 6 sets.

Another Lunch Workout

Joint mobility
5 halos l/r
Circuit x3:
Goblet squat 5/24kg
Swing 10/24kg
Figure 8 to Hold 5 l/r 24kg
Bottom up clean and press 5 l/r 16kg
Pistol 1 l/r 20kg
KB pushup 10
Crush Curl 10 24kg
....
done less than 30 min

Lunch Workout

Came home for a workout at lunch:
10 joint mobility drills
down dogs, pump stretch
Circuit work:
TGU: 2 l/r
1 leg DL: 5 l/r
Tight Rope Press: 5 l/r
Lunges: 5 l/r
Floor Sweeps: 20
Get up sit ups: 5 l/r
Push Ups: 10
Dead Lift: 5
Pistol: 1 l/r
Snatches: 20 l/r
....
Repeat 3 times with a 2-3 min break
.....
all but snatches done with 24kg KB. Snatches with 16Kg.

The Great Pumpkin Run 5k

Won my division this morning at 22:57.
Kathy Potter won hers as well at 23:04.
.....
Today's workout: 24kg
Joint mobility/pump stretch/down dogs to warm up.
5 windmills l/r
5 goblet squats
5 bottoms up c&p l/r
10 figure 8 to a hold
5 renegade rows l/r
5 slingshots l/r
rest 2 min and repeat 3 times

Max V02

5am
Warm up with some joint mobility drills from the recharge and some goblet squats.
80 sets of 5 snatches with a 44lb kb
Gonzalo hit 80 of 6 with a 35lb.
Note: we had 5 sets to go and the ladies aerobics class was getting impatient so the last 25 reps were done 10/10/5 with no rest.
......
This kind of intense workout on a Friday really sets you up for a relaxing weekend.
(aside from the heavy ROP on Saturday)

Been Traveling this week

Didn't feel like taking a KB on the airplane.
Took Tuesday off. Ran about 2 miles yesterday in Orlando until it poured rain so I ran back to the hotel and up 6 flights of stairs. Did a few push ups. Wanted to rest my hands anyway.
Back home now and had a good quick workout this evening: Medium Day
Added a twist to my Clean and Press Ladders.
1st ladder
1/1 53lb
2/2 53lb
3/3 53lb
Rest
4/4 53lb

2nd Ladder
1/1 70lb
2/2 70lb
Rest
3/3 70lb
Rest
4/4 53lb
Repeat 3/4/5 ladders same as 2nd.

Windmills 5/5
KB Pushups 2x15
Swings 10x20 After each set I walked out the garage down the driveway and picked up an acorn and brought it back did the next set. Got to five. Took the acorns back one at a time. I didn't have my gymboss.
Tomorrow it's Max v02 with the 44lb kb.
...
I talked to Eddie and he did v02 today 60 sets of 8 with 30lb kb. Nice work!
..............
Just read Pavel's book Super Joints. Got an awesome quote:
"A man's reach should exceed his grasp or what's a heaven for?"
My interpretation of this is that if you want something bad enough you'll do what it takes to get it. Even if it's beyond your immediate power. This applies to physical, mental, spiritual and all aspects of life.

Light Day

Ran 5k 24:24 last night.
Light Right of Passage this morning.
5x3 clean and press 24kg
100 snatches in 4 min 24kg
Done
......
I challenged J.R. that I will take 1 min off my 5k for every 5 min he takes off his. Should be interesting.

Heavy ROP Saturday

Ran 5k in 23:54 yesterday.
J.R. just sent me a text that he got 2nd place in the race in Hattisburg in his age group. Wow. He's down 35lbs and feeling the difference.
5x5 clean and press today with 24kg. Concentration on form and hitting all the marks. Practice rather than just hitting the reps.
Swings 30:30 (thats 30 seconds work, 30 seconds rest) for 16 sets. I was hitting about 18 reps per set. Trying to work up to 45:15 for 20 minutes. My plan is to hit 30:30 for 20 min then back off the rest. This is my strategy for getting my 5k time under 20 min by spring.
.....
Off for a KB session with 2 guys and a girl who are 1st timers, then Alabama Vs. LSU and eat the pork I smoked this morning. MMMMMMM

Snatch V02

46 sets of 6 with 20kg bell
My blood sugar went crazy and I had to stop. That's what I get for working out after eating. I've got to get back in the groove of getting it done in the morning so I'll have more time to play with Jayson.

Workout with Eddie

Had a little fun and just practiced some tension exercises.
Goblet Squats 3x10 20kg
Suitcase DL 3x10 l/r
Maxercist Row 3x10 l/r
Tightrope Military Press 3x5 l/r
Swing ladders 24kg/16kg/20kg 15 second intervals ballistics with the 16kg. We did them in succession for about 10 sets each and were pretty smoked. Kind of spur of the moment so we were scrambling. Not the safest practice so next time we've got to tweak it a bit. This was 45 sec of work and 45 seconds of rest. The catch is during your rest you've got to push the 16kg for the other guy.
We then practiced some bottom up presses, waiter presses, deck squats, floor work, etc. I showed Eddie how much more he could press using tension. Also jacked him down a few inches in the squat using one of Pavel's tricks. Eddie is about 210lbs right now, down from 260. He's close to his desired weight but it's time to redistribute and swap some fat for muscle.

Variety Day

Ran 3 miles Sunday
Took Monday off.
Tuesday Workout:
35lb KB:
Halos
Goblet Squat 3x10
Waiter C&P 3x10 l/r
Figure 8 to Hold 3x20
TGU 1x3 l/r
Floor Press 3x10 l/r
Floor Sweeps 3x20
Get Up Sit Up 3x10 l/r
MP 3x10 l/r
44lb KB:
Bottoms up Clean 3x5 l/r
53lb KB:
50 snatches

Heavy ROP Saturday

Went to Alabama to see our new niece Riley Kate Thrash. She and her mom are healthy and should be home Tuesday.
Worked out under the pecan trees yesterday afternoon and enjoyed the tranquility of the country.
Only took the 24kg on the trip.
Warmup with sumo deadlifts and a few goblet squats low and slow with some curls at the bottom to increase the depth.
5 mins of TGU
5x5 clean and press. All but 2 ladders were all out with no breaks.
14 sets of swings 30:30 (about 230-250 swings total).