2.25.09 - off day

After Tuesday's swinging, I was sore all across my backside. The beast kicked my a$$, in a good way though. I took Wednesday off to recover.

2.24.09 - ballistics

Intu-flow


2A swings on the minute for 10 minutes
5x15 - 48kg
3x20 - 40kg
2x20 - 32kg


The Beast liked to kill me. I had to cut everything short. my wife fell this morning and busted up her knee. She thought it was fine, however it is not. I have to take her to the Doctor at 7:15PM. I feel that she either cracked her knee cap or dislocated her knee. I will know more later

2.23.09 - Grinds

Morning Intu-flow


C&P - Chain
20kgx3/3, 24kgx3/3,32kgx3/3

Completed 3 chains

BB Bent Rows
3x5 - 225#


TGU - 5 minutes 32kg

Windmills 32kg
1x5/5
1x4/4

I didn't get the Beast on Sat, however, I will have it tomorrow. I can't wait. Just in time for swings

Should be getting a beast tomorrow!

Found a beast on Craigslist that i plan on buying tomorrow. I can't wait.

2/20/09 - ballistics

snatches 32kg on the minute
10x5/5

Floor wipers
2x10

2.19.09 - Grinds

First day back in the garage when it was below 30, I really missed it


Deads

135X5
225x5
275x1
300x1
322x1
344x1
377x0 - I failed

C&P/BB row ladder - 40kg KB and 185 BB
2x1,2,3 - all strict both hands
1x1,2 - I was done

Janda
1x3

2.18.09 - ballistics

CB Circuit

Rock-Its 30
Dbl Swipes 20
Mills 10/10

Completed 3 rounds

Floor Wipers
2x10


I also chalked my KBs for tomorrows session

2/17/09 - Grinds

Morning - Intu -flow


Evening - PTTP

Dead lifts
1x5 135
1x5 225
1x5 275
1x5 300

I tried 322 and 344 and failed. i need more work on these

BB side Presses - First time trying these
1x5 just bar
1x5 with 65

Tried 85 and failed both sides. this is totally different than KBs.

Ab roll-outs
2x5

2/16/09 - Ballistics

Morning Intu-Flow - Intermediate level


evening - Ballistics

Rock it 15s
2x25

A1. 1a swings - 40kg 10l/10r
A2. Burpees 10

Completed 5 rounds

Snatches 24kg
2x15L/15R

The burpees liked to killed me. Grinds tomorrow

2.12.09 - Barbell work

Dead Lifts
135 x5
225 x5
275 x5
300 x5

BB C&P -from floor
135 x5
155 2x3

BB floor press
135 2 x5

Not bad for not really using free weights in almost 2 years. Ineed another set though

2.11.09 - Day 15 - Low intensity

Intu - flow

Bought a 300lbs Olympic set today.

I may break off this 4x7 cycle. I find myself unmotivated on the 'no and low intensity' days. Plus weekends are becoming hectic, so I may go back to a MWF of 5x5 for KBS and add Some deadlifts on TTH along with CBS. We will see.

2.10.09 - day 14 - No intensity

Intu-Flow

2.9.09 - Day 13 - Heavy day

I moved back into the garage finally. If it gets cold again, I will just have to deal with it. It made a tremendous difference being in my own space.

Kb Warm-up


C&P 40kg
5x2/2 - Second rep on left was push press on all sets, right side strict

Swings - 40kg
5x10/10

TGU 40 kg
3x1/1

2.7.09 - day 12 - Med Intensity

Intu-Flow

HOC
1a snatches -24kg
10/10
Jumping Jacks
25

Repeated 5 rounds

2.5.09 -day 11- low intensity

FlowFit - level 3 except for spinal rocks - 20mins

Choices

I am having a difficult time choosing what to get next and am looking for feedback from the community.

I am thinking of getting one the following:

1. 2 -16kg and 1 20 kg KBs - this will give me doubles from 16kg -32kg

2. a set of 25# CBs and the Cb 5 DVD set from RMAX

3. an olympic set so i can do some deads


I can't decide, what do my readers think?

Thanks for any responses!

2.4.09 - day 10 - no Intensity

Intu-Flow Intermediate

2.3.09 - day 9 - Heavy

Kb warm up

DBL C&P 24s
5x5

DBL bent Rows 24s
5x5

DBL Swings 24s
3x10

2.2.09 - Day 8 - Clubbells

Finally warm enough to go back in the garage today

Clubbells

Dbl armpit casts 15s
3x15

Inward Pendulums 15s
2x10/10

outward pendulums 15s
2x10/10

dbl swipes 15s
3x10

mills - 10s
2x10/10

2.1.09 - Day 7 - Low Intensity

I shoveled snow

1.31.09 - Day 6 - JM

Intu-flow