Friday Morning

What a wake up at 5:30am. 80 sets of 5 snatches with my shiny new Dragon Door 20kg kettlebell. Gonzalo hit 80 of 6 with a 16kg.
Not too tough. I'll have to go with 6 reps next time. Maybe the hands will hold up. The gymboss doesn't play. I'll be hearing beep beep in my sleep.
....
It's halloween.

Tues, Wed, Thurs

Tuesday was variety day. Didn't do much since I ran Sunday.
Wedneday did clean and press ladders 5x3 32kg. 5 min of swings 10 every other 15 seconds alternating hands.
Ran about 3 miles this morning.
Got my gymboss and 20kg today but went trick or treating.
Max V02 in the morning.

Light ROP

Had to get out of the house today so met Gonzalo at one of the parks. Did a few low rep sets of pullups. Stretched out and had a strong 5 ladders up to 3 rungs of clean and press with the 32kg. Did some Get Ups to warm up. Finished off with 100 snatches in 5 minutes and slacked off and did around 30 for the next 5 min. Wes showed up and we had a quick intro to the swing. He'll be back.
BW Pullups 3x3
Couple of TGUs
5x3 C&P 32kg
130 Swings 10 min 24kg.

Sunday-Off Day

So I just ran a little over 3 miles. Just a nice pace enjoying my MP3 for about 28 minutes. Did a few pushups throughout the day. Birthday party at the bowling alley with about 20 3 year olds was a blast.
Time to get into the running groove since the weather has turned cool. I want to get ready for the double bridge 15k and I've been challenged to run the Mcguires 5k in February and I want to break 22 minutes.

Saturday, Heavy Day

Started off the day with a trip to Lowes with Jayson. He entertained the staff and the customers. After about 15 minutes I had to plug my ears and think about what I came to buy. Back home at 10:30.
Warm up joint mobility, stretches, halos.
Clean and press heavy day. I started off with the 32kg and basically did
5 ladders of 5 reps. The 1st 3 rungs of a ladder with the 32kg and the 4 and 5 rep sets with the 24kg. I did a couple of 4 rep sets with the 32kg. Feeling pretty strong and the 'lead the kettlebell with your eyes not your head in the press' increased my strength. Total of 150 reps.
Finished off with 140 swings with the 24k in 5 minutes.
The workout was easy. Staying safe while dodging the dog and Jayson on his tractor was pretty taxing.
Yardwork and Football for the rest of the day. Maybe treat myself with a mudslide.
Gymboss and new KBs should be here next week.
Bama VS. Tenn tonight.

Day of Rest

No workout today. Relaxing the body and trying to keep the mind in check during this time of political uproar. I sincerely believe that our society is on a down hill spiral and this election could be a huge turning point for our nation. As it stands right now the majority of the citizens of the U.S. support punishing success in effort to play modern day robin hood and reward those who chose to stay in the muddy rut of normalcy. I am currently reading 'Grow Rich With Peace of Mind' by Napoleon Hill. This book praises the individual who will not settle for less than achievement of their full potential. This was a time when it was embarrassing to take a handout and men would rather go hungry than admit they were poor. What a down hill slide we have been on to reach a point where a candidate is on the verge of being elected because he promises to put a free check in a bum's hand. Pavel told me he came to America with $35. He delivered papers and bounced at bars to make ends meet. Amazing what you can do when you get off your butt and refuse to be average. I saw a recent quote that said "Choosing to stay in the rut of life just means you don't believe there is anything better out there". Off the soap box. Good night.

Tonight

Worked out with Eddie. What a trooper.
Snatch Max V02
He hit 80 sets of 7 with a 30lb bell.
I hit 80 sets of 8 with the 35.

Last Night

Worked out with Em although she wasn't really into it. She actually introduced me to kettlebells. Here's my workout.
Clean and press ladders 4x4 with 24kg and 1x4 32kg
Bottom up cleans 3x5
Deadlift 32k 4x10
1 leg deadlift 1x5 24k
Tightrope press 3x5 24k
30:30 progressive swings 16k/24k/32k 10 sets.
.....
Max v02 tonight. Going for 80 sets again then looking for a new goal.
ordering a 20k and a 12k for Em today.

Variety Day

Pump Stretch
Flexor Stretch
All work today with 24kg
10 Halos each direction
4 TGU each side alternating sides
3x5 get up sit up each side
3x20 floor sweeps
3x5 floor press each side
3x5 pushups on the KB
3x5 Maxercist rows each side
3x20 figure 8 to a hold .....
Jayson gave me an unsolicited lesson while I was resting

Light ROP and snatch test

Back to the 24kg. 5x3. Forearm still won't let me do the 32kg. Wednesday I'll do waiter clean and press and give the forearm a rest for a while.
Snatch test per new rules. 80 snatches complete at 4:24. Didn't push too hard. Could have done 100 in 5min with Rif in my face I think.

Heavy ROP

Took the kettlebells on the road with me.
5x5 24kg clean and press with rest only between 4 and 5 ladders.
235 swings in 10 minuntes.
100 pushups later
Cut and hauled about 2 cords of firewood. Did some splitting.

80 Sets of 8

1 Snatch 640 times. Wow, that extra rep is a killer 80 times.
.....
Yesterday the 32kg was killing my right forearm so I switched and did 5x5 with little rest using the 24kg. Finished off with 200 swings of various sorts.
.....
Friday will be off or maybe some variety and Saturday will be 5x5 with no rest except between ladders.

Monday was...

Supposed to be a light clean and press day but I was pressed for time and my forearm was sore from Saturday so only a few with the 32kg.
10 minutes of snatches with the 24kg for 170 reps.
....
Travel in the afternoon and out of town Tuesday. No KBs on the plane. Pushups and stretching in the hotel room. Back to medium day Wednesday.

Yesterday

Ran 5k @ 5:30am
Quick training session with some newbies around 12:30.
4pm Rite of Passage Heavy day
5 ladders 4 rungs Clean and Press 32kg (whew, that 4th rung is a muther every time)
Shook it up a bit on the swings. Started top of the minute with 2 hand 32kg for 30 seconds then rest 30 seconds then 30 seconds with the 24kg 1 hand either or switching then finish the round with 16kg speed swings or alternating swings. Total of 10 minutes 1:1 work to rest and about 200 or so total swings.
6pm J.R. came over and we tweaked his swing a bit and went through some basics.

Snatch V02

80 sets of 7 with the 35lb for 560 reps.
This was not challenging enough. Heartrate peaked at 152 so next time I will go with 8 or 9 reps. Emily hit 40 sets with the 20lb and Eddie hit 60 sets with the 30lb. Good workout for all.

Wednesday 10/8/08 ROP Medium

Get ups with 16kg then 24kg to warm up
5x3 Clean and Press ladders 32kg for 60 total reps
15minx20 swings on the minute alternating 32kg/24kg/16kg 300 reps
some snatches and presses practicing form.
Max V02 tomorrow with some comrades.
.....
32kg is feeling lighter every workout. I'll try for the 5x4 on Saturday.
Training class Saturday in Daphne.

Monday 10/6/08

Clean and press ladders 5x2 32kg
Snatches 10 min 24kg 150 reps

10/4/08 Snatch Test and Heavy Clean & Press

66 Snatches with the 24kg (2 extra just to make sure)
........
3x5 C&P 32kg
alternating 30 sec of swings top of the minute for 16 sets (15 min)
32kg and 24kg for about 320 swings.
Cold mudslide and more football while babysitting the grill.
http://www.youtube.com/watch?v=cToxrFVfF5U

10/2/08 Variety Day

24kg
5 halos each way
3 sets each in circuit:
5 windmills r/l
5 goblet squats
1 get up r/l
5 get up sit ups r/l
20 floor sweeps
1 min overhead hold r/l

Then a few waiter cleans and snatch practice

What's a workout without swings?
4 sets of 25 2h, 1h, alternate and 2x2. Total of 100.
...........
Inspired by my buddy J.R. who just weighed in and is down from 360 to 337.

Wednesday 10/1/08

5 deadlifts 32kg
3x3 c&p 32kg
2x2 c&p 32kg
5x20 swings 32kg
4x20 swings 24kg
1x20 speed swings 30lb (200 total swings)
slingshot between sets