Outnumbered!

Ok, I can argue with Em and I can argue with my buddy the chyro I'm training but they ganged up on me last night and said I need to chill out on the workout and let my back heal up. I think I tweaked it lifting my 50lb bundle of joy from the middle of the kingsize bed to move him to his bed without waking him. Left lower back was sore Monday, ok the rest of the week but then yesterday pain shot down the right hamstring.
Worked out with Denise and Emily C yesterday morning then Ray in the evening. This morning I did very little while working with EM C and Denise. Going to see Ray for an adjustment this morning.
Probably won't have class next week due to travel and schedule. I'll be doing good to get my own workouts done.
I've been talking to RKCs in Tallahasse, Laurel Blackburn and Mobile, David Dunham this week and hopefully will be able to workout with them some in the future.

Medium Clean and Press Day

5 ladders to 3 reps 70lbs.
8 minutes of swings. 53/70/88lbs. 60/40 work to rest.

Monday

Ran 5k last night in 24:55.
Light clean and press this morning.
5x3 70lb kb
10 snatches on the minute 7 min 70lb
....
SSST August 11th for reps with 53lb
That's Secret Service Snatch Test. # of reps in 10 min.

This Week's Schedule

Monday
5am Light Clean and Press/Snatch workout my house
5pm 1 on 1 appointment
Tuesday
5am open
Evening Group Class 630 or 700 TBA Cordova Park Corner of Hallmark and Morningside
Wednesday
5am Medium Clean and Press/Swing workout my house
Evening open
Thursday
5:15am Group Class Cordova Park
Friday
5am Heavy Clean and Press/Swing workout my house
Evening open
Saturday
Bushwhacker 5k Pensacola Beach
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Workouts at my house are open for Advo distributors that are proficient with swing, clean and press, squat and snatch and are using the MNS consistently. This is a tag along with little instruction but access to mats, mirrors and my kettlebells.
Class at the park requires the above with $20 drop in fee for non distributors. This will be a joint mobility session with a circuit workout that will self adapt to your level.
One on one or small group training sessions $60 with max of 3 participants.
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Map:
http://maps.google.com/maps?hl=en&q=kenyon+road+pensacola,+fl&um=1&ie=UTF-8&split=0&gl=us&ei=VZ9sStbbNoToM_j4nPkG&sa=X&oi=geocode_result&ct=image&resnum=1

Why Treadmills are Better Than KBs

Your Bloodhound can't sleep on a KB.

The weekend

Friday-Trained with a new victim, seems to be hooked.
Saturday - Met up with some high school friends who wanted to learn.
Sunday - Clean and press ladders 5x3 70lbs. Trained with Friday victim again.
Monday - 5l/5r x10 sets snatches 70lb kb then 1 set of 15/15 53lb, 10/10 53lb. total 150.
I must admit I'm a little sore from the heavy snatch workout.
......
I think I've introduced 7 people to KBs in the last 10 days or so. Gotta love it!
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Planning to work out with Peg and Lisa today. Maybe a run for myself later.

Variety day and the Monster

Wednesday was variety so I did some stretching and then some snatch ladders.
10/10 35lb
10/10 44lb
10/10 53lb
.....
Thursday: The monster
5x5 Clean and Press Ladders 53lb kb
Rolled a 9 on the dice so I set up the 70lb, 26lb and 53lb kbs.
Set the gym boss on 15:15 and got ready for 18 sets (9 min)
2 handed swings on the 70
1 hand front raise/snatch 2 sets and side raise 2 sets
alternating 6 sets 26lb
alternate swings 53lb
......
Smokin!