6.29.10 - Recruit Mission 3 - Day 84

High Intensity

Warm Up 3

Exercise 1 - Score 6
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 1

Total 24 - First high Intensity Mission 3 on 6/5 - Total 19

Cool down 3

6.28.10 - Recruit Mission 3 - Day 83

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 1 - Finally ... hell yeah...not as pretty as others that i have seen, but a great accomplishment for me.

Cool Down 3

6.27.10 - Recruit Mission 3 - Day 82

Low Intensity

Warm up 3

Cool down 1, 2, & 3

6.26.10 Recruit Mission 3 - Day 81

no intensity

Warm up 1,2, & 3

6.24.10 - Recruit Mission 3 - Day 80

High Intensity

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - I did get my hips locked on the last 2  - a huge stretch in my shoulders/pec area

Cool Down 3

6.23.10 - Recruit Mission 3 - Day 79

Moderate Intensity - I wanted to hit the iron again, but wanted the benefit of TFC, so I did the warm up/mission 1 and cool down of TacFit Mass Assault(TMA)

TMA Warm Up

TMA Mission 1 - 6 rounds of 6 exercises for 35s/ea no rest between exercises, 1 min between rounds
1. FLHC - 20#
2. BPH - 20#
3. SB - 20#
4. UR - 20#
5. OATP - 3x20# L/R
6. OASW - 3x20# L/R

TMA Cool Down

As I approached rounds 5 & 6, I was beat. Mixing the 6 degrees of freedom with dumbbells is effective. I am sweating as much as when I do regular TFC. For KBers, think complexes or chains, but pitching, yawing, surging, heaving, rolling & Swaying while lifting. This rocks. I can't wait to do a complete 4x7 of this!

6.22.10 - Recruit mission 3- Day 78

Low Intensity

Warm Up 3

Cool Down 1,2, & 3

6.21.10 - Recruit Mission 3 - Day 77

No Intensity

Ran my oldest through the free Blackjack Mitt Conditioning Program . He really likes it. Each round was 2 minutes. I will slowly added minutes as his conditioning improves.

Warm Up 1, 2, & 3

TacFit Mass Assault Warm Up

6.20.10 - Recruit Mission 3 - Day 76

High Intensity

I feel better, but not 100%. I figured that sweating a bit would do me good, so I went ahead and trained

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 3
Exercise 6 - Score 0

Doing Reset was tough, it made me cough every round

Cool Down 3

6.19.10 - No Training - Sick

After training on Friday, I did the mitt holding part of Mitt-Cons for both of my boys, age 15 & 9. Top that off with actually hitting the iron hard and swimming, I caught a cold or I missed the signs that my chronic bronchitis was coming. I woke up with a sore throat and crackling when I breathed deep. All I did was cut grass and rest. No sense in doing a high intensity day when you can't breath.

Mitt-Con

Brandon Jones and Dennis Haggard are offering a free preview of their program, Blackjack Mitt Conditioning Program

I downloaded it and bought some mitts today for my two boys. Both of them seem to like the program. I will probably buy the real program when it comes out. I tried it myself and it is pretty good. Be sure to check it out!

6.18.10 - Recruit Mission 3 - Day 75

Moderate Intensity - Decided to hit some iron today

Warm Up 3

A1. dlb C&P - 32kgs - 3x5
A2. Alt Renegade Rows - 32kgs - 3x5L/R

B1. ROPE Assisted Pistols - 3x5L/R
B2. Dbl SLDL - 24kgs - 3x5L/R

Finisher
Gama Casts - Bruiser - 5x10

Cool Down 3
Added in Rabbit and camel

6.16.10 - Recruit Mission 3 - Day 74

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

6.15.10 - Recruit Mission 3 - Day 73

No Intensity

Warm Up 1, 2, & 3

6.14.10 - Recruit Mission 3 - Day 72

High Intensity

Warm Up 3

Light Mills to loosen shoulder - 15# - 25L/25R

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - Still can't lock my hips - getting closer though

Cool Down 3

6.12.10 Recruit Mission 3 - Day 71

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4 
Exercise 4 - Score 3
Exercise 5 - Score 3 
Exercise 6 - Score 0

Cool down 3

6.11.10 - Recruit Mission 3 - Day 70

Low Intensity

Warm up 3

Light Mills(10#) to loosen up left shoulder

Cool down 1, 2, & 3

6.10.10 - Recruit Mission 3 - Day 69

Today was day 69, not yesterday
No Intenisty

Warm Up 1, 2, & 3

These felt incredible today, lots of pops and cracks. Feel really great right now

6.9.10 - Recruit Mission 3 - Day 68

Hi Intensity

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4 - Pec/delt tie-in started hurting again. This is realing pi$$ing me off
Exercise 3 - Score 5
Exercise 4 - Score 4 - I had 5 on all but the last 2 rounds - Sweating so bad, I had to re-position hands multiple times, I was slipping on the mats
Exercise 5 - Score 4
Exercise 6 - Score 0 - after yesterday's progress, I couldn't get even close today except on the last 2 rounds


Cool Down 3

CKC Meeting June 26th @ 2PM @ Pete Kamoutsis' Place

Here are the direction to the Cleveland Screw Factory

From the Eastside- take 90 west to the Bunts rd exit, turn right off the exit onto Bunts, the 1st light will be Lakewood Hts Blvd (Circle K will on your right), turn right onto LkWd Hts Blvd and keep left until you reach Waterbury (RTA station will be on the right), turn left on Waterbury then immediate right onto Bramley. Bramley will take you into the factory complex. Once in the gates, turn left after the 1st building look for the central loading dock on the right. Park there and take the elevator to the 2nd floor and my studio is Suite C287

For West Siders you will have to use Goole or map quest.

6.8.10 - Recruit Mission 3 - Day 67

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4
Exercise 4 - Score 3
Exercise 5 - Score 3 
Exercise 6 - Score 0

Cool Down 3

6.7.10 - Recruit Mission 3 - Day 66

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

6.6.10 - Recruit Mission 3 - Day 65

No Intensity

Warm Up 1, 2, & 3

6.5.10 - Recruit mission 3 - Day 64

High Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 4
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - Held the highest position I can achieve for the entire 20s. Last 2 sets, I moved feet wider apart and was almost there

Cool Down 3

6.3.10 - Recruit Mission 3 - Day 63

Moderate Intensity

Warm Up 3

Exercise 1 - Score 3
Exercise 2 - Score 3
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 0 - Held the table as high as i could go for the entire 20s of each round. I am getting better!

Cool Down 3

6.2.10 - Recruit Mission 3 - Day 62

Low Intensity

Warm Up 3

Cool down 1, 2, & 3

New Book from DD

Kettlebell Muscle The Secrets of Compound Kettlebell Lifting—for Faster, More Efficient Gains in Strength and Power
Kettlebell Muscle is the doorway to intelligent hypertrophy training. It's a book about building muscle mass fast. Geoff's clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.

6.1.10 - Recruit Mission 3 - Day 61

No Intensity

Warm Up 1, 2, & 3