Monday 12/31/07

Halo
Pump

C&P Ladders w/ 24 KG
3x,1,2,3

Snatches w/24 kg
3x10/10

Two hand swings w/32 kg
4x20

Short and sweet.....

Happy New Year

Wishing everyone a happy new year. I hope all of your goals are successful in the coming year!

Todd

PerformBetter KBs

I received two Performbetter KBs for a Christmas present. These are awesome. The 24 kg and 32 kg are awesome. I highly recommend them!

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Man Maker day

Halo
Pumps
spine decompression

Man Makers

10/10 one arm swings
1 min jumpe rope
10/10 snatches
1 min jump rope
10 tw0 arm swings
1 min jump rope
10/10 one arm C+J
1 min of jogging
25 pass between legs
1 min of jogging
10/10 one arm swings
1 min of jogging

Hot potato
2x30

Stretches

Thursday 12/27/07

Warm up
Halo
around the body
pumps
spine decompression

Bent Press
3x3/3 24 kg
2x2/2 32 kg

Starting to get the hange of these.

KB Dead Lifts with 24 kg and 32 kg
coventional 2x5
sumo 2x5

Hanging leg raises
2x5

Shoulder Biceps streches
Worked on splits

Wednesday 12/26/07

I felt like swinging today. So here goes

Halo
Pumps
spine decompression

Swing giant set 10 minutes
32kg 24 kg 20 kg
10 10 10
11 11 11
12 12 12
13 13 13
15 15 15

My legs are jello

Tactical Frog

The Aggressive Strength Solution For Incredible Kettlebell Training

This is another e-book I got when I ordered my LifeLine KB. This manual covers a lot of information. Everything from Size and stregth routines, speed and endurance routines. I covers exercises and touchs on training mistakes and how sex hormones are important to strength training. Mike does a great job. i highly recommend this e-book !

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For the new year

I don't know if it is possible, but I want to lose 50 LBS by July 8th 2008. Since i started KBs in July 07, I have lost a shirt and pants size, but put on 10-15lbs. This seems to happen anytime I lift. So, I am going to revamp my diet, and add in some HOC workouts MWF and do presses and dead lifts, etc.. on TTHS. This is my new year resolution!

Yesterday and today

Monday the 24th

MP

3x4/4 with 32kg

Renegade rows

4x5/5 with 24kg

snatches

1x10/10 with 24kg

Today

Front squats

3x5 with 32kg

One leg deadlifts

3x5/5 with 32kg

TGU

5 minutes with 32kg

Ab roll outs

2x3

Back to ROP with 24kg tomorrow. Medium day

Today

DL with 32kg and 24kg sumo

4x5

Side presses 24kg

2x3

double swings 24kg/32kg

2x5.

I'm sick but my son did a great practice

I am out for the second straight day. I have Bronchitis. I can't breathe.

My son Steven,12, shocked me. he went down and trained by him self

He did the following

Swings

1x15/15 with both 10#/20#

2x15/15 with 20#

C&P

1x1,2,3,4,5 with the 20#

TGU

1x1/1 with 20#

I am proud!

Monday 12/17/07

This is going to be a short week. i will be leaving home to Louisville Thursday. It is going to be awesome. I am not taking any KBs with me, I'm not taking my truck and to save gas.

Here is tonight's practice session

Halo
Pumps on KBs
Spinal decompression

C&P
3x,1,2,3,4

Rows
5x5

Double Floor Press alternating hands between 24 kg & 32 kg
4x5

Windmills- 24 kg
2x3

Friday 12/14/07

Warm up
pumps
good morning stretch
halo
cossack

Snatches
5x10/10 in 5 minutes with 24kg

Deadlifts holding KB on outside of legs. Used 32 and 24 kg, switching hands each set
4x5

Front squats - hold bottom for count of 2
5x5

Full contact twists
2x5

Thursday 12/13/07

Warm up
Halo
Pumps
swings two arm 2x20

MP
2x3/3 32kg
3x5/5 24kg

Renegade rows Using both 32kg and 24kg
5x5/5 with 24kg

Bent press
2x1/1 24kg

Hanging leg raise - straight legs
4x3

12/11/07 Lower body

Warm up

halo

pumps

One leg dead lift - 32 kg

3x5 R,L

front squats

2x5 - rack position r,l

1x5 - by the horns

swings

2x10/10

TGU- a little tougher with the 32kg

1/1

Monday 12/10/07

Warm up

Halo

Pumps

C&P

4x1,2 w/32kg

Swings

4x10/10 w/32kg

Snatches

1x5/5 32kg

Pass between the legs

1x15 w/32kg

1x25 w/20kg

Full contact twist

1x5

Saturday 12/8/07

Warm up
Halo
Pumps

C&P
2x1,2,3 Ladders with 32kg

Bottoms up presses
2x3 with 20kg

One arm swings with 32kg
3x10

Floor presses with 32kg
3x5

Bent press with 2okg- still trying to get the feel for these.
1x1

Assisted Janda situps- my own setup
1x5

ab rollouts on dumbell
3x5

Awesome workout- the 32kg really make a difference. I am still waiting on my 24kg to arrive. When it does back to the SSST. Until then I will start snatching the 32kg next week.

Thursday 12/6/07

Got my 2 pood at 4:30 today. Chris Huss came over and we had a great variety day. I really like the 2 pood. Chris taught me the bent press. I will practice this until I get it with the 2 pood. So here was the practice

Warmup

Halos 5/5

Pumps

leg stretches

swings

2 arm 2x25 with 1.25 pood

deadlifts

2x10 with 2 pood

C&P

2x2 with 2 pood

MP

1x5 with 2 pood

Bent press

2x1 1.25 pood

Windmills

1x3 1.25 pood

Awesome practice. I will be going down to Louisville over Christmas and Chris and I will try to get over to Dave Randolph's place on 12/22, if I can get away.

Wednesday 12/5/07

one arm swings 15/15 for 12 minutes

snatches 3x5

windmills 1x3

Swings felt good. My 32kg arrives today. I can't wait. I am in VMWare training this week, and it just happens that my instructor is from my home town of Louisville, KY and a RKC. His name is Chris Huss, and we are planning to break in my new 32kg tonight.

Todd

Tuesday 12/4/07

TGU 5 Minutes

2 ladders of three with 20KG

I have restarted the program minimum given that my 32kg will be here Thursday. Still waiting on the 24kg to arrive.

Monday 12/3/07

One arm swings R/L/H2H

10/10/10

7 mins

Back to basics.

12/1/07

Circuit

one arm snatches 10/10

one arm swings 10/10

10 burpees

4 cycles 30sec-1:00 min between each circuit

Tried Sot presses- harder than I thought

1/1