Thursday Workout

Joint Mobility
Down Dogs and Cobras
10 reps of alternate press 35lb KB doubles
10 reps of alternate press 53lb KB doubles
24 sets of 7 snatches 35lb (vo2 format)
.........
Eating good this week. The worst cheat I've had is the handful here and there of semi sweet chocolate chips somebody left in the fridge. Mix with a handful of granola, mmmmm. No fried food. No bread. No carbonated drinks. Ate a few cheezits with some low fat peanut butter but just because there was nothing else around for lunch. No fast food.

Clean and Press

Ladders:
1st ladder 5 rungs 53lb
2nd ladder 5 rungs 70lb
3rd ladder 5 rungs 35lb
4th ladder 5 rungs 53lb
5th ladder 5 rungs double 35lb
10 2 hand swings 88lb
.......
last night I ran about a mile barefoot (vibrams) then
played around with the 88lb 'bulldog'.
TGU
Press
then did some floor sweeps and windmills.
bottoms up with 44lb.

Monday, Tuesday and a PHd......

Monday Workout:
Joint mobility
Cobra and Down Dogs
Deadlift 4x5
Squat 4x5
Clean and Press 4x5
Windmill 4x5
Snatches 4x10
setsxreps (per arm on single arm stuff) all with 53lb KB
......
Tuesday:
Eating lunch now but about to just do a bunch of swings.
.......
PHd = Pie Hole diary
(stolen from Brad Nelson's http://www.bradrants.com/)
What you put in your Pie Hole consistently (that means every day for atleast 6 out of 7 days for a period of a few months minimum but preferably the rest of your life) amounts to about 80% of what your body looks like. Yes, you are what you eat. Mom was right. The fastest way to lose weight or get leaner and feel better is to correct what you eat (or don't eat). You can do all the kettlebells, running, weight lifting, hamster treadmill elyptical, pilates, yoga, boot camp, etc, etc, etc, you want to do but as you get older "you can't outrun a doughnut" (Dave Whitley).
Fix your nutrition. Eat things that are 'good calories' not bad calories. Take good quality supplements to fill in the gaps. Commit to 3 months. Quit planning it, talking about it and thinking about it and do it. The best place to start is with your Pie Hole diary.
Pie Hole diary: very complicated process.
1. acquire pen and paper, blogspot, email, etc.
2. write down everything (call or email me and I'll define everything) you eat or drink.
3. at the end of the day/week/month compare notes with your accountability partner.
4. accountability partner - Friend, spouse, trainer, blogger from across the country, etc that will call you out and tell you to quit cheating if you every want to get fit.
5. consult someone about changes you can make to reach your goal.

Forget working out for the 1st week or so. Concentrate on your Pie Hole diary. Get it right, then add some exercise.

Good luck! Call me or email if I can help. I will hold you accountable.
.......
Lunch Workout
10 sets of 20 swings with the 53lb kb
5 sets of 20 pushups

Hey Ya'll, Try This......

Start with one handed swings and don't stop until you get back to the swing on the opposite hand.
Left Side:
5 swings
5 clean and press
5 1 leg deadlift
5 maxercist rows
5 snatches
2 Turkish get up (actually 1.5 since you start at the top of the snatch)
5 floor press
5 get up sit up (bring the bell to the middle or firing range position above your face)
20 floor sweeps (move bell to right hand)
Right Side:
5 get up sit up
5 floor press
2 Turkish get up (stop at the top and drop/hike/snatch)
5 snatches
5 maxercist rows
5 1leg deadlift
5 clean and press
5 swings
.....
Rinse and repeat 3 or 4 times.
End with 100 swings if you like!
....
You can reverse it if you want and go back down the right and finish with left.
**Maxercist row: Stand on one leg while holding KB in the same side hand. Drop down like a 1 leg Deadlift but stop at the bottom and 'row' the KB on the same plane as your upper leg.

Update

Tuesday: rest
Wednesday: Ran 2.8 miles in my new Vibram barefoot shoes. I nursed my calves the rest of the day but it wasn't too bad. Did some circuit work.
Thursday Night: 4 rounds of the following circuit with the 53lb KB:

Turkish Getup x2
Deadlift x5
Bent Press x5
Fig 8 to Hold x5
Crush Curl x5
Russian Twist x5
1 Arm Swing x10
Friday Morning: Ran 3.1 and my lower legs were about to explode so I walked the last mile. I have really lit up my calves/shin/ankle muscles with this mid/front strike running.

I like the concept of the Viking Warrior Conditioning but I tried to jump in too fast going 3 times per week and adding the fast hike at the same time. Since I run a couple days a week and like the tension/grind exercises for strength, I have found that 1 or 2 times per week suits me better on the Snatch V02. I have plenty of endurance but my left lower back doesn't like the snatches if I only take one day off in between.

V02 and a Facelift

Did 24 sets of snatches before my back was killing me. I'm switching to 2 times per week with a tension/grind day in between.

I repainted one of the kettlebells I got second hand last week. It looked like a marble so I taped it off and hit it with rustoleum. It will probably look like crap after a few sessions and I'll sand the handle back down but at least it will be black now.

Saturday Viking Conditioning

40 sets of 7 snatches 35lb.
Em did 40x7 20lbs,didn't break a sweat.
Also did some various practice.