Monday, April 28, 2008

Tried the full R Phase today

I finally got through the whole R-phase today. i will have to say it made me feel really good. I will keep doing it. i still need to look at the instruction piece, but the follow along is really good.

Today session

Halo 5/5
Pumps

JM 10 minutes

See Saw presses
1x3 w 32s
4x5 w 24s

Suitcase Dead lift - 32s
4x10

Clubbells Pendulum
1x10/10 inward - 15#
2x5 double 15s inward r/outward l
2x5 double 15s inward l/outward r

Lift from shoulder park
4x5 - double 15s

I have a disaster recovery test in Carlstadt, NJ Wednesday. It is a 1 day test so I get to ride a bus.. training will be late tomorrow night.

Friday, April 25, 2008

Doubles work today

My new kbs arrived, so i just had to use them.

C+J 2-24kg
6x8

Pushup on bells/RR Combo - From dave randolph WOD.
10/5+5
8/4+4
6/3+3
4/2+2
2/1+1

Tried double snatches - 2-24kgs. These are harder than I thought. I will hold off on these for awhile
2x5

Nate allowed me to watch his ZHealth R Phase. So I will be trying that later. If i like it, i will incorporate it into my routines.

Done

Thursday, April 24, 2008

Quick one today

2 arm swings 32kg
5x30

Clubbells 1- 15lbs
pendulum i think they are called

2x10/10 inward
2x10/10 outward

Forearms were thumped!

Done. Building some flower boxes and some plyo boxes. So I kept it quick. Full steam tomorrow! I also got a new dog today. Mix boxer/lab, so I will be putting up a fence also. the wife and kids are thrilled. Any more animals and just call me Dr. Doolittle, fish, 2 birds, 2 cats, dog and a ferret. LOL!

New bells will be delivered tomorrow!

I checked my mail this morning and my new bells are on the way. I just ordered them yesterday morning and they will be here tomorrow, awesome. I will now be able to take both 24kg bells with me on my bus trip to NJ. Double training this weekend!

Wednesday, April 23, 2008

Tonight's session

Nate Black (RKC) came over and brought his new bulldog over. I had him check my snatch form and used the bulldog

C&P 40kg
3x1,2

One arm swings 40kg
3x10/10

Floor presses 40kg/32kg
2x5

The only thing Nate said about form was to keep it tighter on the high pull. I am still working on getting 37/37. For some reason, i fail. I have done 10/10 on the minute for 10 minutes, and also do 5/5 on the minute for 20 minutes. I can even do Steve Maxwell's 20,20,15,15,10,10,5,5. I think it is psychological.

Done

New KBs

I ordered another 24kg and 32kg this morning. This will allow me to actually do some of the routines outlined in MM ebooks i got with my original LifeLine KB. They will be here in 7 days. i just can't wait to do doubles with the same size bells! I think the first one will be MM's full body attack!

Tuesday, April 22, 2008

today

JM 10 minutes

Snatches - 24kg
3x20/20
1x10/10
2x15/15

Good Mornings 32kg
3x10

SLDL 32kg
4x5/5

floor wipers 125# BB
1x10
1x8

Done

Monday, April 21, 2008

another double day

Halo 5/5

Pumps 5

Joint Mobility 10 min.

Double c&p 32kg/24kg
4x5

Double swings 32kg/24kg
4x10

RR 32kg/24kg - pulling 32kg
2x5/5

Alternating RR 32kg/24kg
2x4

Double front squats 32kg/24kg
4x5

Done

Friday, April 18, 2008

Double work today

Halo 5/5

Double swings - 20kg/24kg
4x10

See Saw Presses - 20kg/24kg
4x8

Double cleans - 20kg/24kg
4x10

Floor wipers - 125# BB
1x10

Thursday, April 17, 2008

Today's session

I did one of KY Team Leader, Dave Randolph's WOD today. I am alittle tender from yesterdays snatches, so my time could have been better

Snatches/Burpees - used 24kg for snatches, done L/R almost 20 minutes
10/1
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

I need to do more Burpees to regain some quickness and agility back. They put a hurtin' on me at 270 LBS!

Double front squats 20kg/24kg
2x5/5

Double Thrusters 20kg/24kg
2x5/5

Done!

Wednesday, April 16, 2008

Today's session

Joint mobility 10 minutes

Snatches 32kg 5/5 on the minute
10 minutes completed. i wanted 20, but i have never done that many with the 32kg, so i am pleased

Waiter presses 20kg
3x5/5

Swings 32 kg
2x10/10

I was toast after the 32kg snatches

Power breathing crunches
2x5

Tuesday, April 15, 2008

Tonight

Joint Mobility 10 Minutes

Deck Squats w/ 20kg
4x3

I suck at these!

RR 32kg/24kg pulling 24kg
4x5/5

Windmills 24kg hand behind back
4x4/4

Floor wipers 95#BB
1x10
3x5

Done!

Monday, April 14, 2008

Tonights session

Halo 5/5

Pumps 5

Spine decompression

joint mobility 10 minutes

C&P Ladders 32kg
2x1,2,3,4,5
1x1,2,3,4

Snatches 20kg
20L,20R,15L,15R,10L,10R,5L,5R

Burpees
4x5

Floor wipers 95# BB
1x10
1x5



Saturday, April 12, 2008

today

HOC

snatches 24kg 10/10
Heavy Bag 1 minute round
1 minute rest

Completed 5 rounds - First 3 heavy bags rounds were hand strikes and combinations, last 2 rounds were all kicks.

Lunges 20kg
2x5/5 forward
2x5/5 reverse


Friday, April 11, 2008

yesterday

good morning 32kg
3x10

sldl 24kg
3x5/5

Thrusters 24kg/20kg
4x5

double rows 32kg/24kg
2x5

Floor wipers 95# BB
1x8
1x5

Wednesday, April 9, 2008

Yesterday

Circuit 4 rounds of the following

Double MP 32kg/24kg - 5/5

Sand bag rows 100lbs - 10

Snatches 24kg - 10/10

Hot potato 20kg - 25

Windmills 24kg 5/5

Finished with

TGU 32kg
1x2/2

Monday, April 7, 2008

Tonight's session

Pumps

One arm swings 24kg
12x10/10

C&P ladders 32kg
3x1,2

box squats 20kg squatting to 8" block
3x5

Friday, April 4, 2008

last night

Walking See Saw presses - length of my back yard
2 sets with 32kg & 24kg average 6/6
2 sets with 24kg & 20kg average 10/10

Snatches
2x20/20 24kg
1x15/15 24kg
2x5/5 32kg

Overhead walks 32kg
2 sets up and down my back yard

Wednesday

Played some hoops

Wednesday, April 2, 2008