Variety Day

Joint Mobility
Windmills 3x5 70lb kb
Turkish Get Ups 3x1 53lb kb
Deadlift 3x5 70lb
Squat 3x5 70lb

22,960 LBS

7:45 pm
82 sets of 8 snatches (one set every 30 seconds)
That's 656 snatches in 41 minutes
MAX V02 baby!!!!!!!!!!!!

Clean and Press

11:30 am
53lb KB
5 ladders to 4 reps.
Rest only between ladders.
Warmed up with some Turkish Get Ups

Heavy ROP

I know, it's backward but I've been sneaking in a workout between my busy schedule.
5x5 clean and press with 53lb. Only rest between ladders. Short rest between 4 and 5 rep rungs on last 2 ladders.
50 swings
then 5 sets of 10 swings.
...
Done

Evening Workout

Set the timer on 10 minutes and started snatching the 53lb KB.
20L 20R
10L 10R
10L 10R
5L 5R
5L 5R
Put down the KB. 100 Snatches @4:40 with no rest.
Rested 2 minutes
Swings:
10L 10R
10L 10R
10L 10R
Rest
10L 10R
10L 10R
Done! 100 Snatches 100 Swings in 9:40.
...
Sound easy? Try it.

Back in Town - Medium ROP

Did joint mobility and pushups in my hotel room for 2 days.
This morning back to clean and press ladders.
5 ladders to 3 reps with 70lb KB.
10 fast swings.
planning a few snatches for tonight with the 53lb.
Back to running next week after a layoff.
....
Oh yeah. I walked from the airport to my office with my luggage yesterday then rode my bike from the office to my house in the rain. That was my cardio. Riding a bike through traffic in the rain with a backpack and a full gymbag should be an Xgame sport.

Light ROP

Joint Mobility
Down Dogs
Cobra Stretches
Clean and Press Ladders 70lb
5 ladders 2 rungs
Snatches:
2 sets 10 reps each hand
1 set 5 reps each hand
1 set 10 reps each hand 53lb

Sunday Workout

Worked on basics with Carlton for about 30 min after joint mobility and stretches then set up the swing ladders.
8 minutes of 15:15 using the 53 and 70.
....
Lisa and Emily did 12 minutes of swing ladders rotating 15:15 with 20, 26 and 30lb after stretching out and doing some windmills.
....
Possibly a V02 session this evening.

Heavy ROP

Joint Mobility and Stretching
70lb KB Ladders
5 ladders to 4 rungs for 100 reps
Swings:
10 minutes alternating 53lb and 70lb 15 seconds work 15 seconds rest
about 200 swings.

Friday

No workout yesterday. Needed a break.
This morning did joint mobility in the hotel room with pushups and stretches.

Long Run

6.58 miles 55:19 burned 940 calories per the Garmin

ROP- Medium Day

Joint Mobility
Down Dogs
Improved Cobra
Clean and Press ladders 32kg KB
5 ladders 3 reps
..........
Swing Ladders
32kg 10 reps
24kg 15 reps
20kg 20 reps
Rest and repeat 3 times. Thanks Com. Rif, I reread my RKC manual.
.........
I did some hanging stretch/relax and some low rep high tension pushups

Variety Day

Not much today after little rest in the last week. Ate pretty good besides some lowfat ice cream and a couple handfuls of granola. Trying to get it out of the house. I hate throwing away food.
Improved Cobra stretches
Down Dogs
Squat
Deadlift (32kg)
Bottom up clean and press practice:
20kg 1/1
24kg 1/1
32kg 1/1 had to palm it rather than bottom up. This is a good bridge I think.
Slingshot with each weight after the practice.
1 Turkish get up each side 24kg
Pistol 1 each side
20kg
24kg I was having trouble balancing with both weights. Didn't wait long enough after supper.
Couple of swings, snatches and windmills here and there
....
I also did the Captains of Crush Gripper #1 throughout the day. Getting pretty easy. I can do 5 reps each hand no problem.
.....
J.R. started a blog today to help his quest to run a 1/2 marathon. Hopefully I can run a few 5ks or something along the way to encourage him.

Sunday-Light Clean and Press

Me, Eddie, Gonzalo, Marianne, Emily and Jayson had some outdoor fun. It was a beautiful 72 degrees so the afternoon shade was perfect for some clean and press ladders. some practice and some pictures.
5 ladders to 2 reps 70lb kb
3 sets of 5x5 snatches 70lb kb
Worked on some juggling, windmills, stretches.

Left with gas in the tank as you should on light day.

Em's Teapot Video

Don't whine and gripe if....

I borrowed this from Tracy Reifkind, who weighed 250lbs and now weighs in at 134lbs.

Don't bitch about your waistline if you;

• Bake and eat homemade loaves of zucchini bread along with a fruit and nut tart. Afterall, zucchini is a vegetable, there's nothing wrong with fruit, and nuts are "good fats" aren't they?
• Can't force yourself to go on a daily 20 minute walk, which doesn't cost you a penny by the way.
• Refuse to journal your food for one day, instead, choosing to stay in denial about the actual amount of calories your shoving in you mouth.
• Won't stop eating out, and making excuses for why you can't prepare and bring you own lunches.
• Won't swing a kettlebell for 5 minutes, twice a week (OK about 15 minutes....)
• Would rather be a victim of "low self-esteem"....what does that really mean anyway?
• You're not counting that nightly bottle of wine as a possible reason for not losing weight.
• Won't change that "low carb" diet, you have been on for years now, that hasn't resulted in any weightloss, instead just annoying your friends with the fact that YOU don't eat bread or pasta, but you will eat a bag of Oreo's when you get home...."double stuff"
• Focus on "not losing muscle", which you have plenty to lose carrying all that extra weight around on your back everyday of the week.
• Go on a "diet" without taking into consideration if you can eat that way for the rest of your life.....if you can't, then it won't work.
• Expect to weigh less eating the same amount of food that's keeping you at this current bodyweight.
• Keep doing the same things but expecting different results......this is the definition of insanity.

Pensacola Double Bridge Run

Official time 1:15:01 which is 8:03 pace. Not a bad improvement from
last year's 1:17 @ 8:18 Pace. We were back in the crowd at the gun and stood
completely still for 59 seconds according to my watch. My net time was 1:14:15.
Gonzalo beat me with a 1:13:39 and a net 1:12:50, 7:55 pace.
Amy Wight smoked us both with a 1:10 and change.
The winner ran the race in 43 minutes @ 4:41 pace. Wow.
Beautiful scenery with perfect weather. Most of the race was waterfront with almost 5 miles of bridges.
Results @ http://www.runresults.net/

Variety Day

Light workout getting ready for 15k tomorrow
Joint Mobility
35lb KB
TGU 1l/1r/1l/1r x3
Pull ups 5 reps 3 sets various width
Windmill 3 sets x 3 reps
Various stretches and practice

Short Run

5:30am
4.21 miles 35:40
.....
5:30pm
Clean and Press Ladders
5 ladders to 4 rungs
Helped Sara and Sue with some swings and other exercises.

Medium Day

Clean and Press 5 ladders 3 rungs 70lb KB
....
Snatches
5 left 5 right x 5 sets 70lb KB

Yesterday Light Clean and Press

Heavy KB
5 ladders 2 rungs
..............
Alternated sets of swings 53 and 70lb 15 seconds work 15 Rest
7 minutes