Yesterday's workout

I got together with Nate again for just some training together so i got to use some heavier KBs. here was the workout:

C&P

1x1,2,3,4 20kg

1x1,2,3,4 24kg

3x1,2 32kg

TGU

5 minutes with 24 kg

windmills

1x3 20kg

front squats - overhead bar

2x5 with 45# bar

Awesome workout...I need to get the 24kg and 32 kg.

Gloomy day

It was rainy all day, and I didn't feel like training, but I did anyway

Snatch Tabata

4x10 in 4 minutes R,L 80 total reps with 20kg

2 hand swings

2x40

2x30

4x20

220 total reps in 7 minutes

Low Plank

2 sets :30 sec

Tactical frog

5 reps each hinging leg out

Not bad for a gloomy day!

Light Grind day

C&P

5x1,2,3 R,L

windmills

2x5 R,L

pushups

5x10

Box pistols

2x2 R,L

Janda Sit ups using my weight bench- can't afford a Pavelizer

1x6 negatives

Tactical frog

4 reps with 2 of these with hinging leg out as described in Hard Style mag

Great workout!

300 swings today

Started off with

Spine Decompressions

Pumps

halo

one arm swings R,L H2H

10x10/10/10

300 Total reps in 12 minutes

Light Snatches

5x5 R,L

Cleans

2x5

Full contact twist

2x5

This made me feel awesome!

KB Athletics WOD

50 Snatches

10 swings

40 snatches

20 swings

30 snatches

30 swings

20 snatches

40 swings

10 snatches

50 swings

:30 to 1:00 per round

Split the reps between R,L

All most made me puke. Awesome!

Nice Job KB Athletics!

Modifying ROP

Given that I am 2 weeks into ROP and have already done 5x1,2,3,4,5 with my 20KG. So until I can get my 24kg, I will be doing press on TTHSAT and Pulls on MWF. I feel better when I hit 6 days a week. I will be adding back in some HOC and Man makers.

Great one today

Floor Presses

3x5 with 44#KB R,L

2x4 with 60#DB R,L

TGU for 5 minutes

Box Pistols holding 25# Plate - I am bigger man, so using the weight to counter balance myself

5x1 R,L to lower chair than usual

Windmills

3x5

Finished. I was soaked with sweat.

Today's workout

C&P

5x1,2,3,4

Swings for 8 minutes 30 on 30 off

1x10 R,L

2x20 2 arm swing

1x25 2 arm swing

4x15 2 arm swing

Done

Good Day

one arm kb row

5x5

RR with the KB and pulling a 40#db off the floor

3x3 R,L

One leg dead lifts

3x5 R,L

Suitcase dead lifts

1x5 95# BB R,L

1x3 105# BB R,L

1x5 95# BB R,L

Full Contact Twists

3x5

Farmers walk

1 rep up and down Driveway with KB

1 rep Up and down driveway with KB and pinching gripping 25# plate in off hand

I plan on ordering a DD 53# Kb in a week or two. I want to try one again.

off day

started off cutting grass. I should have done that after

C&P

5x1,2,3

Snatches

2x15 R,L

2x10 R,L

short and light

First ROP Heavy Day

C&P

5x1,2,3,4,5 R,L with 20kg

Rolled an 11 for one arm swings

30 on 30 off

11x10 R,L

1x10 h2h

230 total reps.

I feel great.

Great cardio today

I played footbal with my son and his friends. It felt great, I was winded, but it got better the longer I played.

TGU 10 minutes
pistols holding pole 4x1
Front squats one arm rack
4x5 alternating rack R,L

Great workout

5x1,2,3,4 C&P

5x15 R,L one arm swings

3x5 R,L snatches

I felt awesome. I posted on DD forum about rest between rungs. I tried that tonight. Great results! I like it.

My son Steven's workout

two arm swings (10# DB in each hand) 8 minutes

he didn't count reps

5 sets of farmer's walks with 2 20# DB.

I showed him how to do a clean, and he attempted a press with each arm. He is starting to like it.

Variety Day

10 minutes of TGU

3x5 windmill R,L

Full contact twists 3x5

I need more KBs. I need to get a 24kg and a 32kg. Money is tight but I will think of something.

Started ROP Today

C&P 5x1,2,3

rolled the dice- 8 minutes of snatches

3x8 R, L - then I remembered light day today

5x5 R,L

Not bad sweated my ass off despite being in the 70's.

My son Steven worked on the program minimum

12 minutes of two hand swings with 20# and 10# DB. I plan on getting him the 12KG soon.

Snatch and Swing day

Snatch Tabata

4x9 20 on 10 off for 4 minutes - 72 total reps

One arm swings for 10 minutes

2x25 R,L

2x20 R,L

2x15 R,L

240 total reps

Great practice session. I feel great.

Good one today

TGU 10 minutes

C&P ladders

2x 1,2,3,4

2x1,2,3

Full contact twist 3x5

Today's Workout

My back felt better so I decided to try some tabatas on swings

one arm swings

11 reps per 20 sec, rest 10 sec for 4 minutes 88 reps

2 minutes rest

2 arm swing

12 reps per 20 sec rest 10 sec for 3 minutes 72 reps

total of 160 reps in 7 minutes of actual work.

I LIKE THESE!

My back still feels good. Awesome workout!

A little is better than nothing

front squats 5x5 holding KB with both hands

Box squats 5x5 with jump

My back feels better. Maybe resume full tomorrow

Tweaked my upper back

On Sunday, my wife and I decided to cut down some shrubs. While pulling out the stump, I must have strained something under my right scapula. It didn't bother me until yesterday morning. I didn't train yesterday and probably will just run the treadmill tonight. It is weird, it hurts the worst when I turn my head to the left. I hope this won't keep me out too long!

Pistol Practice

I decided to practice pistols today. This proved very interesting. I found Steve Cotter article on how to work up to them. I tried doing them holding on to a pole. I got down but couldn't get back up. So I proceeded to do them to a low stool. Here is the workout:

Pistols- holding pole and going to a bench

2x5 R,L

Tried without stool

1x1 R

couldn't get backup on my left

I need more strength in the bottom half of the move- below parallel

I finished with the following

front squats hold KB with both hands

3x5

Over head squats with empty Olympic bar

2x5

I will keep this up until I can get 5 full pistols with each leg.