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Snatch day

Halo 5/5
Pumps 10

Swings 2 arm 20 kg
2x20

Snatches for 10 min
9x6/6
1x5/5

118 reps

Worked on OAPU starting from wall.

Janda negative
5 reps

It was colder than hell in the garage. I need heat out there!

Spreading the KB Craze

I am the kind of person that when i find something that it is good, I become obsessed with it. I read, talk, preach, etc.. if you get my drift. Well, I work in IT so we everyone know we need exercise. Some of my co-workers have called me the KB evangelist. So far, I have gotten 6 people into KBs. One of them has lost 20lbs after 4 weeks of swings. All 6 have bought the KBs from either target or Dick's sporting goods so they are using the DVD that comes with that. I have shown them some techniques that I have picked up from my sessions with the RKCs that I have spent time with. My goal is to continue spreading the KB craze and get my RKC in 09. I think this will be easy since the company that i work for is very wellness oriented. We have even named a CWO (cheif wellness officer).

Keep spreading the KB love.

Todd

light grind day

Upeer body joint moility 5 minutes

Axe circles 10/10

BUP w/20kg
1x3
3x5

windmills 24kg
2x5/5

One arm rows 32kg
3x5/5

Swing Day

Joint Mobility 5 minutes

one arm swings w/24kg
5x15/15
7x10/10
290 reps in 12 minutes Gymboss set for 1:00 intervals

High Pulls w/32 kg
1x5/5

One arm snatches light 20kg
3x5/5

Janda Negative
1x5

Snatch time

It is really cold here in NE Ohio. I didn't train yesterday, but had to tonight. Here is what I did

Axe circles 5/5

snatches 5/5 per minute for 20 miuntes
200 reps with 24 kg

done

Wednesday's practice

Joint Mobility
Halo 5/5
axe circles 5/5

One arm C+J w/ 32kg
5x5/5

One arm swings
5x10/10 32kg
1x25/25 24kg
1x15/15 24kg

Deadlifts with 32kg and 24kg
sumo
2x5
suitcase
2x5

Full contact twists
3x5

ab wheel
3x5

Snatches

Used the snow blower on the drive way, 20 minis

Halo 5/5

Snatches 5/5 top of each minute for 17 minutes 24kg
170 snatches

that is it

Cold as hell

It was very cold in the garage tonight, so i made it quick.

Halo 5/5

Bent press
1x2/2 24kg
2x1/1 32kg

Swings
5x10/10 24kg

TGU for 5 minutes w/32kg

Took the weekend off

Given the near zero temps in NE Ohio, I took the weekend off. I didn't want the bells to freeze to my hands. I will give it a shot today. the garage will be freezing, but I really want to practice. The rest allowed me to catch up on some house work and read. It was a nice change of pace. I feel refreshed!

Swing day

Man Makers/HOC - 10 mins
24kgx10L/10R/10Darc
Jump rope
5 rounds
150 total swings

2 arm swings circuit - 10 mins
20kgx10, 24kgx10, 32kgx10

5 rounds
150 total swings

Nice 20 min workout - 300 swings

Todd

Tonight's practice

Halo
5/5

Deck Squats - Need to practice this more. I lose balance when getting up
4x5 with 20 lbs kb

Circuit
Double C+J 5- 8 reps
Double swings 10 reps
pushups 10 reps
double front squats 5 reps

Complete as many rounds in 20 minutes

I completed 5 rounds using 24 kg and 20kg/10 lbs kb for 3 rounds, 24kg and 20kg last 2 rounds.

SMOKED!

tonight's practice

Axe circles
5/5

MP presses
32 kg 3x5/5

Para Presses
2x5/5

Snatches - started set at the top of each minute for 15 minutes w 24 kg
15x5/5
Last 5 sets with eyes closed


Get-up sit-up w/ 20#
2x3

Today's Pain

Started off by using the snow blower on the driveway. 20 minutes

The real workout
Mahler's Full Body Attack w/ 20 kg and 24 kg
6x5

Snatches with 24 kg- Traying to get the 37 per hand I need for RKC snatch test
2x20
2x17
Hand to switch hands after 20 reps and 17 reps

Overhead walks w/ 32 kg
4x80feet - 2 with each arm

Get-up sit-up
2x5 with 10lbs KB

So far after 7 months doing KBs, I have gained 15lbs, but lost a pant size and 1.5 shirt sizes. I can actually wear some XL shirts (depending on the brand) for the first time in 5 years. KBs rule!

Todd

WOD

Front Squats two handed hold in front 10 reps
Double C&P 5 reps
double swings 10 reps
repeat as many times possible in 15 minutes

Janda sit ups 1x5
ab wheel roll outs 3x5

I did this tonight completed 6 rounds
Nice and quick. My KBs are out in my garage and they were so cold they made my hands red the first 2 rounds.

Give it a try

Decisions

I currently do IT for a living. I have been thinking lately of doing personal training on the side. I have been doing some form of strength training since 1983, besides some layoffs. I am looking at some certifications to help this. I am definitely going to get a RKC, probaly in 2009. I am looking for something else. Maybe from ISSA, NSCA, or ACE. I would go for the CSCS but i only have an AS degree and not the BS. Any thought or sugeestions would be welcomed.

1/13/08

playing around today. I was supposed to be off, but felt like doing something.

Swings with an axe
4x5

c+j with 24 kg and 20 kg switch each set
4x5

snatches
1x15/15

Burpees
3x10

negative pull-ups

1/12/08

C&P Ladders - completed 5 sets of ladders with 24 kg on to the 32 kg
5x1,2,3,4,5

OHS - w empty bar wide grip to work on shoulder flexibility
4x5

swings 32 kg
3x10

Bottom squat holds
2 times at 1 muinute each. I'm working toward deck squats

ab roll outs- kneeling
3x5

Stretches

1/11/08

Actually an off day, but i did some pistol work. I am still not getting this. I started in the bottom position (parallel)getting down with both legs, then coming up on one. I found holding a light KB really helps.

Heavy presses tomorrow!

1/10/08

Halo
5/5

Suitcase dead lift 32 kg and 24 kg switch every set
4x5

Front Squats 32kg racked switch every set
4x4

C+J
one arm 24kg
1x5/5
double 24kg and 20kg
2x5

Showed my son how to dead lift with the limited weights that I have. he managed to pull 95lbs 1x5 easily. If I had more weight, I am sure he could have done 135lbs

1/9/08

Halo
5/5

C&P Ladders 24 KG
5x1,2,3,4

Swings - for 7 Minutes with 32 KG
5x10/10 one arm - smoked me
2x15 two arm

Farmer walks with 32 kg and 24 kg
2 trips up and down the driveway,

1/8/08

Halo
10/10

Windmill 24 kg
3x3/3

RR
3x3

SSST with 24 kg - my first attempt. I was sucking air
4x10/10
6x5/5

140 reps

Hold full squat position for 50 sec. I'm trying for 2 full minutes

Streching

Enter the Kettlebell

This is the first book that I bought after receiving my KB. This is awesome. I highly recommend it.

The Russian Kettlebell Challange

Most everyone has probably already read and seen this DVD, however I just received a copy of both. These are awesome. This is the first time that I have seen Pavel on DVD. Some of the moves have changed in the more current Enter the Kettlebell, which I own. I am just glad that i now own the one that started it all. I highly recommend this to anyone who does not have it.

1/7/08

c&p ladders with 24 kg
5x1,2,3

Snatches 24 kr - I need to work on these more!!!!!!
2x10/10
2x8/8

Swings
1x10/10 32 kg
2x15/15 24 kg
1x10/10 24 kg

Burpees - need to work on these some more
1x8
4x5

Stretches

1/4/08

C&P Ladders w/24 kg
3x1,2,3,4,5
2x1,2,3

swings w/ 32 kg
3x10/10

2 handed 4x20

windmills
1x3/3

Ed Parker's American Kenpo Karate and Elite Fighters

I started training under Mr. Kevin D. Lamkin and Mr. Eric D. Lamkin in Feb '94. I continued until june '95. I was ready to test for my 3rd brown belt, my soldest son was born and I changed jobs, so I quit. In feb 07, I finally recieved my 3rd Brown. I am currently working on my 2nd brown. I have left off this since May '07 to get back into shape and fix a pulled groin muscle. Well that has healed so I wil be starting back soon.

In 2003, my instructors created a whole new system for their family that they decided to make public. It is called the elite fighters system of martial arts. it actually makes kenpo better.

Feel free to go to the links section and see for your self.

TKD for my boys

My boys, Steven (12) and Shane (6), both started TKD this week. They both seem to like it. It is going to be very good for both of them. They are studying at Wokutch's ATA Black belt Academy, http://www.willoughbyata.com/. They have a great kids programs called tiny togers and karate for kids. They will benefit from being in class with kids of their own age.

DD site seems to be down

I went to the DD forum this morning, but it seems to be down. Hope it is up soon.

New purchase

I am buying the original RKC book and DVD from a forum member. I can't wait to see the Bent Press and 2 hand anyhow on the dvd. I will review it along with ETK at a later date

1/3/08

TGU for 5 minutes with 32 kg

One arm rows with 32 kg
3x5

Floor press with 32 kg
3x5/5

Power breathing Crunches
2x5

power breathing
5x1

1/2/08

Power breathing
5x1

C&P Ladders
5x1,2,3,

Swings
3x15/15
2x10/10

Snatches
1x15/15

I have done something to my surgically repaired knee. The pain is in the upper calf only as i squat. At parallel it hurts, but above or below it is fine. It has been tender since i did the man makers last week. I have been applying Ice and tiger balm. I will be taking it easy until it gets better.

1/1/08

some joint mobility

One leg DL with 32kg and 24kg
3x5/5

RR
4x5/5

front squat
single rack 32kg
1x5/5
double rack 24kg and 20 kg
2x5/5

done