Saturday, January 31, 2009

1.30.09 - day 5 - heavy - C&P GVT

Kb Warm-up

DBL c&p - 24kgs

Thursday, January 29, 2009

1.29.09 - Day 4 - Metcon

Kb Warm-up


Clean and push Press 10l/10r
1a rows 10l/10r
1a snatches 10l/10r
1a front squats 10l/10r
KB pass between legs 10

No rest between exercises, Rest 1 min and repeat

I used the 20kg and completed 3 rounds

1.28.09 day 3 - Low Intensity

Intu- Flow - Intermediate level

FlowFit - level 2 - 14 minutes

Held a Trinity Squat in Prayer position for 2 minutes. Worked on extra Spinal Rocks

Monday, January 26, 2009

1.26.09 - Morning JM and Day 1 of 4x7 - heavy - Dave Randolph's Horse Power

Morning JM - KB Warm-up

After work -

Day 1 - Heavy

Horse power

Alt RR  5/5 - 32kg
Dbl Dead cleans 5 - 32kg
1a jerks 5/5 - 40kg
1a snatches 3/3 - 40 kg
Dbl swings 10 - 32kg
dbl front squats 5 - 32kg

I completed 3 rounds of this. ABout 35-40 minutes. I felt great afterward.

I have been slacking

The past 2.5 weeks i have been trying a maintenance type of program. i was hitting it hard for 2 days a week then just doing JM the other days. This is not really working like i want it to, so today i will be starting a cycle of 4x7 to get my ass in gear. The training and posts will be coming again, stay tuned.

Missing posts


JM - Intu-flow - 4:45 am


JM - KB warm-up

Wednesday, January 21, 2009


Intu-flow intermediate and some advanced


Dbl Jerks 10
30 sec
dbl rows 10
30 sec
dbl front squats 10
30 sec
dbl swings
1 min rest

I used the 24s and completed 3 rounds

2x5/5 - 24kg

Monday, January 19, 2009

1.19.09 - 5x5

No Intu-flow today

A1. Dbl C&P 5x5
A2. RR 5x5/5

30 sec between exercises

1 min break

B1. Dbl Front Squats 5x5
B2. Dbl Snatches 5x5
30sec between exercises

I used 2-24kgs for this

3 janda negatives

Saturday, January 17, 2009

Thursday, January 15, 2009


I tried to train however, i slipped off the steps and landed on the railing on my left side of my back. i don't think i broke or cracked anything, but it hurts like hell. i am icing it so hopefully I can train tomorrow

Wednesday, January 14, 2009

Monday, January 12, 2009

1/12/09 Bells were freezing

When i got home, I brought my kbs inside. They were so cold, that they started to sweat. With temp going to be in the single digits the next couple of days, i will be training inside.

Back to basics for me, workouts broken down between Ballistics and Grinds

Ballistics today

1a swings 24kg - on the minute for 12 minutes

4 play - 20kg - 1 swing/clean/high pull/snatch is 1 rep

1/10/08 Shoveling snow

My snow blower was on the fritz, so Saturday, the wife and I shoveled 10" of snow off the driveway. It took us 1.5 hrs to do the whole thing. Nice little workout.

Thursday, January 8, 2009


Feeling much better today

JM - Intu-flow - advanced level

OA swings 20/10# kbs together

12x15/15 - on the minute

Tuesday, January 6, 2009

1/6/09 training

5:00 am JM

Intu-Flow- advanced level

5:45 PM

OA swings - 20/10 # kbs together

I still have chest congestion so i am taking it easy until i beat this. Trained in the house. I have let my conditioning slip by not focusing on it and being off 2 weeks. I will get it back.

Saturday, January 3, 2009

Been sick as a dog

Some funk hit me Wednesday. I feel a little better today, but still congested. I may try and do something tomorrow. This sucks!