Thursday, February 26, 2009

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.

Tuesday, February 24, 2009

2.24.09 - ballistics


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

Monday, February 23, 2009

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

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

Thursday, February 19, 2009

2.19.09 - Grinds

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


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


Wednesday, February 18, 2009

2.18.09 - ballistics

CB Circuit

Rock-Its 30
Dbl Swipes 20
Mills 10/10

Completed 3 rounds

Floor Wipers

I also chalked my KBs for tomorrows session

Tuesday, February 17, 2009

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

Monday, February 16, 2009

2/16/09 - Ballistics

Morning Intu-Flow - Intermediate level

evening - Ballistics

Rock it 15s

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

Completed 5 rounds

Snatches 24kg

The burpees liked to killed me. Grinds tomorrow

Thursday, February 12, 2009

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.

Monday, February 9, 2009

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

TGU 40 kg

Thursday, February 5, 2009


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!