Sunday, June 28, 2009

Snatch Video

We got 40 sets of 7 (a few 8s).
Looks like I'm not letting it go back far enough.
Probably could have done more if I hadn't cut grass 1st. Thermometer said 100 degrees.

Group Workout Saturday

Video posted on my facebook page become a fan for updates and invites to workouts.
Warmed up with Joint Mobility drills then 5 minutes of Turkish Getups.
Then 3 circuits of the following with 3-4 minutes of rest between circuits.
20 Swings anyway
5 Goblet Squats
10 each side Viking Push Press
10 each side Floor Sweeps
5 each side Bottom Up Clean
5 each side Windmill
5 each side Getup Situp
Then after 3 circuits we did two sets of 20 light deadlift to cool down.
This little work out will slip up on you and works the whole body.
10 mile bike ride Sat night.
Yard work and V02 tonight.
I weighed 188 at one point yesterday. Feels light after hitting 199/200 a couple weeks ago.

Friday, June 26, 2009

Whew! What a week

I often tell people that life is not too busy to take care of yourself. It is very difficult to maintain your wellness lifestyle when you're out of your normal routine or environment. I flew to Tampa this week for a training class after a busy weekend. Very little time this weekend for working out and it's a pain to take a kettlebell on the plane so before I knew it I had been accumulated a string of about 7 days where I only "worked out" one or two. However, the last thing I wanted to do was lose ground so I took the opportunity to eat clean, run and do some bodyweight exercises. I ran 2 miles Monday at 5:30 after doing 100 pushups in my hotel room. Tuesday morning I did joint mobility and pushups. Wednesday more pushups. Thursday off. I was working or with the group from about 7am to 10pm so I had very little time. The key here is that although I could not work out as much, I could control what I was eating. We ate pizza one night but the rest of the time I avoided sodas and sweets and as much bad carbs and fat as possible with someone else providing meals. Make good choices. I was sitting at Macaroni Grill eating grilled chicken with asparagus and broccoli looking around the table at all the pasta/cheese/redsauce on everyone's plate. I ate half a piece of bread, half a piece of fried mozzarella and a couple bites of someone's chocolate cake. I cheated a little but was just as full as everyone else. The other key here is I drank unsweet tea instead of 2 or 3 beers or glasses of wine like everyone else. I hopped on the scale when I got home yesterday evening and it would usually be my heavy time of day. I weighed 190. Down 9lbs from 2 weeks ago.
This morning
5x5 clean and press 53lb kb
7 minutes of swings 15:15
Feels so good to not have blown out the food all week when I could have gorged myself
on free food and boos.

Saturday, June 20, 2009


Black and White Ladders: 53lb kbs
Double clean/press/x1/Squat
Double clean/press x2/Squat
Double clean/press x3/Squat
Double clean/press x4/Squat
Double clean/press x5/Squat
Friday: Ran 4 miles
Saturday: just a lot of sweating in the great outdoors so far

Wednesday, June 17, 2009

This workout needs a name.....

44lb kettlebell
5 minutes of joint mobility
5 minutes of turkish getups
swings 10/10
squats 5
viking push press 10/10
floor sweep 10/10
bottom up clean 5/5
windmill 5/5
get up sit up 5/5
then do
2 sets of 20 deadlifts
Looks kind of easy but try it.
Takes about 35 minutes total.

Tuesday, June 16, 2009

Ratchet Day

Kenneth Jay speaks of the ratchet workout in his Viking Warrior book.
Just like a socket wrench, you ratchet back for a day then go a little more the next time than the previous workout.
Saturday I hit 66 sets of 7 snatches.
Tonight I was going good but I felt a tear coming on an old callous so
I stopped comfortably at 50 sets.
Thursday or Friday I will shoot for high 60s, maybe 70 sets.
Broke in the new Dragon Door 16kg kettlebell tonight.

Monday, June 15, 2009

5k This Morning


Sunday, June 14, 2009


Sort of simple but deadly workout tonight.
Stretched out quick then did 5 ladders like this:
1 clean and press + 1 squat
2 clean and press + 1 squat
3 clean and press + 1 squat
4 clean and press + 1 squat
5 clean and press + 1 squat
These were done with double 53lb kettlebells.

Next we did 10 swings every 30 seconds for 20 rounds or 10 minutes.


Friday, June 12, 2009

Beaching and Snatching

No workout Thursday. Had a late meeting, got in around 12am this morning.

Hit the water this morning. Did some house gazing at Ono Island then put up a shade

on the sand and hung out for a while.

Came home and did 66 sets of 7 snatches. Quit before taxing my hands too much.

No rush with this just persistence.

Wednesday, June 10, 2009


That's why I do KBs and MNS

Tuesday, June 9, 2009

The Last Few Days

Sunday - Stood in line for 3 hours in the hot sun to see a Spanish Tall Ship
Monday - Moderate workout in the morning. Joint mobility, stretches, practiced some stuff.
Ran 3.1 miles in about 25 minutes or so. I'm getting back in the groove
Tuesday - No workout this morning. V02 Snatch workout this evening. 64 sets of 7. Spur of the moment.
Tomorrow morning @ 5am will be a circuit workout.

Turkish Getup 5 Min Warmup
......... 3 circuits of
swings 10/10
Squats 5
Viking Push Press 10/10
Floor Sweep 10/10
Bottom Up Clean 5/5
Windmill 5/5
Getup Situp 5/5
......Cool down with
Deadlift 2 sets of 20 double bells 35/44
44lb kb for the circuit

Saturday, June 6, 2009

Friday and Saturday

Friday evening - 60 sets of 7 snatches 35lb bell
Saturday - well nothing so far. Cut the grass for an hour, went for a boat ride.

Thursday, June 4, 2009

Easy Day

Ate good today.
Ran 6k at 2pm in about 30 min.

Wednesday, June 3, 2009

Variety - Complexes

400 MNS
430 Shake
500 Joint mobility
515: (35lbs)
5 min TGU
3 rounds of:
Swings 10/10
Squat 5
Viking Push Press 10/10
Floor Sweep 15/15
Bottom up Clean 5/5
Windmill 5/5
Getup Situp 5/5
Then 2 sets of 20 Deadlift (53lbs)

Tuesday, June 2, 2009

Running and Max V02

4am breakfast shake
5am ran 3.7 miles
630am post workout shake with muscle gain protein
945 unsweet tea from chik filet and catalyst
1100 sonny's bbq salad bar with some pulled pork and green beans
330 snack bar
530 muscle fuel pre workout drink with rehydrate
600 60 sets of 7 snatches with the 35lb kb
730 4 eggs fried in olive oil spray with cheese and deli turkey
800 chocolate chips and skim milk
down to around 193lbs this evening before eating supper.
shooting for consistently below 190 all day.

Monday, June 1, 2009


Shake for breakfast
4 eggs for lunch cooked in nonstick spray, cheese and turkey sausage.
snackbar mid afternoon.
meal bar around 6pm
couple handfuls of grnola and choc chips, skim milk.
Rode bikes for about 8 miles with Em Sunday in the hot sun
Advcare breakfast bar for breakfast 4:45
5 ladders to 2 reps clean and press 88lb
3 sets of 10/10 snatches 53lb
post workout shake
zone bar at 900
4 eggs with deli turkey and cheese for lunch
snack bar
530 grilled chicken in red sauce with mushrooms and squash, green beans.
630 Workout #2
20 close grip pushups
3 sets 50 swings 53lb kb
20 wide pushups
1 set 50 swings 35lb kb
20 close pushups
1 set 50 swings 44lb kb
20 wide pushups
20 close pushups
25 neutral pushups