Wednesday

5 clean and press ladders to 3 rungs with 53lb kb
5 rounds of 10 swings on 53, 44 and 35 for a total of 150 with no rest.
kb demo for a group tonight

Sunday and Monday

Sunday
40 sets of 7 snatches v02 style in the garage where it was
100 degrees with 100% humidity.
Monday
TGU 1/1, 2/2
Clean/Press/Squat (rack) ladder to 5 rungs.
5 sets of 5/5 swings
35lb kb
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Planning a 5k today at lunch I hope.
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Anyone on facebook check out pensacolakettlebells.com and become a fan.

5k Result and today's workout

just under 24 min. Not sure of the 'official' time.

Em and her friend were working out when I got home so I joined them.

189 lbs

Circuits today
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5 min TGU to warm up then 3 sets of:
20 swings
5 squats
10 viking push press each side
20 floor sweeps
5 bottoms up cleans each side
5 windmill each side
5 get up sit up each side
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then cool down with 2 sets of 20 deadlift
I also did about 50 pushups, joint mobility, stretches and some ab work.
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189 lbs after drinking water and rehydrate the whole time.
I was sweating like a horse.
I was 200lbs 2 weeks ago
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Firecracker 5k run in the morning

Back from Vegas

Wow. Two weeks in a row of being out of my workout and eating schedule. I got off the plane around 6:30 pm, ate supper and then cranked out 100 snatches with the 53lb in 5 minutes. I haven't lost ground but I'm not gaining much. Back in the saddle tomorrow and will run the firecracker 5k Saturday. Group workout of some sort on Sunday.
I splurged last night at outback on the Las Vegas Strip. Bacon Cheeseburger with salad then dessert. I was so sugared up I was shaking. I can honestly say I spent 3 nights in Las Vegas without drinking a drop of alcohol, so compared to the 8 or 10 beers most of the other guys consumed each night, I could have eaten pretty bad and still been better off than them.

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 pensacolakettlebells.com 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.
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10 mile bike ride Sat night.
Yard work and V02 tonight.
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I weighed 188 at one point yesterday. Feels light after hitting 199/200 a couple weeks ago.