Training...

Warm-Up:
Sumo DL 225 x 3
Priosoner squats x 20

Workout:
Sumo DL
255 x3
305 x3
345 x3
415 x2 failed 3rd attempt
415 x1 failed 2nd attempt

5 minutes of 40 KG get-ups, 6r/6L

Double kb press 32 kg 4x4
stacked 24 + 16 kg single arm press 2x2

32 kg pullups 3,2,2,1

Random swings in group fitness class
Jump rope 1 minute superseted with leg stretches and poses x 5 minutes

Z R-phase: feet are becoming much more mobil. shoulder feels a lot better today too. pressed heavier today than i have since the end of june.

Training...

Back a little sore from deadlifting yesterday. Knees are starting to get sore. smashed the L knee with a kettlebell last night in my group fitness class OUCH! and the other is sore from front squatting really heavy last week.....i did not blog that second workout on Thursday, if you are really curious then send me a message and ill toss my weights/ reps up. I did some z-health R-phase and foam roller work about 3 hours before the workout today

Warm Up:
50 swings w/ 16 kg bell 25r/25l
clean and front squat + 5 viking push presses with 24 kg) x2
50 16kg swings 25r/25l
5 BW pull ups
50 16 kg swing 25 r/25l
F.Squat w/ 32 kg x5
50 16kg swings 25r/25L
Pull-up ladder from 5
50 16kg swings 25r/25L
24kg snatch 10R/10L
Frog squat w/ pry
cossack stretch
240kg snatch 10r/10L
Horse stance 1 minute
50 16 kg swings 24r/24L
40kg Viking push press 5L/5r
20 24kg swings
hanging leg raise x 5
20 swings 32 kg 1 arm press 5r/5L
20 24 kg swings
horse stance 1 minute
20 24kg swings
V pose and back rolls
20 24 kg swings
jump rope 1 minute
20 24 kg swings 10 R/10 L
32 kg press 5R/5L
20 24 kg swings 10R/10L
1 minute jump rope
20 24kg swings DARC
Hanging Leg raises x5
20 24 kg swings DARC
24kg sots press 5R/5L
20 24 kg swings DARC
1 minute jump rope
20 24kg swings

=500 swings plus active "recovery"

total time 53 minutes.... had to pause for a couple at about the 250 swing marker bc my training partner got sick. i carried on without him

after workout did more Z ankle mobilities

Beach and Training...

The coolest thing ever! I know its done in Cali all the time but I decided to bring a 16kg and 24kg bell (his and hers if you will haha) to the beach on Sunday and it was so much fun! The day was packed with random sets of swings, trifectas, juggling, snatching, bottoms up drills, hot potato drills and partner toss. Too much fun to describe. All the random elderly gents stopping by just to feel how heavy the KBs were was totally icing on the cake.

Training today went something like this...

Warm Up:

24kg swings x50 (2 handed and DARC)
(4 Clean and jerk + 10 swings R/L) x 2

Deadlift
conventional
265 x 3
305 x3
345 x 3

Sumo DL
395 5 reps x 2
3x1
2x1.... Body wasn't feeling the DL today

300 Swings superseted with the following as active "recovery"
Swings performed in blocks of 20 and 40
(Sea-saw presses w/ 32kg 4L/4R ) x2
Plank
Chair Pose
Pull-ups 5x2
double Front Squat w/ 32's x 5
Frog Squat and Pry
Cossack stretch
(1 minute jump rope) x 2
Hanging leg raises x5

Finished with 24 kg windmills 3L/3R

Completed another 130 24kg swings, various style in my group fitness class

500 workout faces off with The Naked Warrior

Try this one out!

5 rounds of the following....

24 kg 2 handed swings x20
20 prisoner squats
20 2 handed swings
1 arm push ups 5L/5R
20 2 handed swings
5 finger tip pull-ups on a door frame
20 2 handed swings
BW pistols, no counter balance, arms extended over head 5R/5L
20 2 handed swings
20 Push-up-to-plank

Allowed myself 1 minute recovery after each round. Took less than 45 minutes to complete. I had a grin from ear-to-ear once I hit the 200 marker.

Quick Workout this morning

500 24 kg swings Performed in the following Superset:
50 2 handed swings
pump stretch
50 2 handed swings
plank 30 seconds
50 2 handed swings
5 BW Chin-Ups
50 2 handed swings
5 BW chins
20 Right Handed swings
5 BW Chins
20 Left Handed Swings
1 minute jump rope
20 2 handed swings
1 minute jump rope
20 2 handed swings
24 kg sea-saw presses x5
20 2 handed swings
24 kg sea-saw presses x 5
20 DARC swings
frog stretch w/ pry
20 DARC swings
1 minute jump rope
20 DARC swings
24 kg sea-saw press x5
20 DARC swings
1 minute jump rope
20 DARC swings
30 second plank
20 swings
hanging leg raises
20 DARC swings
16 kg hot potato 30 seconds
20 Right handed swings
5 BW Pull-ups
20 DARC swings
24 kg halo 5x5
20 DARC swings

Circuit took 35 minutes
Felt GREAT!
Finished with 24 kg Windmills 3x3 pausing for several seconds at the bottom to hold the stretch

Short Workout

50 DARC swings w/ 16kg
Halos w/ 16kg 5x5

Full body mobility warm-up x3
-SL DL
-Hang Clean
-Front Squat
-conventional DL

Sumo DL
225 x 3
260 x 3
305 x 3
345 x 3
410 x3 (reps) x 2 (sets)

Overhand Pull-Ups w/ 32 kg KB superseted w/ 1 arm 1 leg push-ups
3,2,2,1

The Fighter pull-up is getting more comfortable. I can easily bang out 1 or 2 reps with a good amount of weight but after that I begin to leak through my hips. More practice will make permanent.

Training

500 swings with 24 kg

-first 200 were performed in blocks of 50
-second 300 performed in blocks of 20

-Supersetted with the following:
-Overhand pull-up w/ 32 kg bell
3,2,1,1
-40kg pull-ups 1,1
-Side presses w/ 24kg
-hip flexor stretch
-cossack stretch
-planks
-Ab roll outs from feet
-leg raises
-Horse stance
-Chair stance

total time: 45 minutes

Fun In The Sun With Pistols....

Training

Session 1:

Full body warm-up
-SL DL x3
-Hang Clean x3
-Front Squat x3
-Jerk x3

Sumo DL
225 x 3
260 x 3
305 x 3
345 x 3
390 5 x5

100 24 kg swings performed in 20's superseted w/
Sea-Saw Presses
Double 32's 4 x 4

Session 2:
Pull-ups double overhand false grip
32 kg 3,2,1,1

Get-Ups
32 kg 1R/1L
40 kg 3R/3L
48 kg 1R/1L

*Shoulder is definitely feeling much better

400 32kg 2 handed swings performed in blocks of 20

Training

I'm visiting one of my college buddies in North Providence for his quarter a century birthday party so we went down to his personal training studio to get a little workout in...

Warm-up
135 lbs
-3 SL DL
-3 Hang Cleam
-3 front squat
-3 Jerks
-3 convential DL

Workout:

Sumo DL
280 x3
325 x3
365 x3

Our DL workout was cut short because the studio is another "fluffy" place that just wants to make people feel better, not stronger.... they said we were being too loud even with slowly controlling the bar back down to the ground (what is up with that?)

500 24 kg swings with mixed grips. 2 hands, 1 hand, DARC done in groups of 20's with 30 seconds rest 1:1 work rest ratio

I began to juggle a 16 kg bell and got looks from the owners of the studio so we had to leave.
-You can imagine my thoughts at that point.

Brought a 24kg bell back to my buddies house:

Get-ups on the grass... 3x R/L x3 mixed styles.... overhead squat, traditional and leg sweep

We have an old rusty barbell with some mixed weights so i played around with a barbell bent press several times...didnt keep track

I'm sure we will be playing with some more weight as the day progresses.....

500 workout....can you handle it?

The Background:

Maybe I have a severe case of body dismorphia but I believe my back is pretty much my best asset (now bear with me on this one). Last weekend my friends and I basically lived at the beach and one of the ladies that beached it with us completely gave me a complex. To put it lightly, she looked great and her back was phenominal. Way to go KC! Now any woman that can "look" as lean as I (hovering around 6%) really impresses me since we all know the benefits of the T-factor. Men can work half as hard and get twice the results... and dieting doesn't always have to be on point.

It's the summer and with the summer comes a much greater alcohol consumption, along with looser diet restrictions.

The goal is to become as lean as possible, or make the greatest amount of body composition shift, with as little diet modification as possible

The only option... Kick the crap out of yourself and demand results

The challenge:

500 swings a day (at least), 5 days a week, for 4 weeks broken up either by 20's, 40's, 50's or Hundo's. Take as much time as needed to recover but less time is preferred. Just get them done.

Are you willing to take the challenge?

Thoughts and training

So three weeks ago I banged up my left shoulder performing a 2 hands anyhow with a 48kg KB and a 32 KG bell. After the bent press and curl I disregarded screwing my top shoulder back in and as I began to stand up I heard some rice crispies in my shoulder as it began to pull away from my body. Common sense told me to drop the bells and just walk away. It took about 3 weeks of rehab (arm bars, half getups + halos) before I could comfortably press a 32 kg bell again but at least it is progress.

Today I had the resident physical therapist take a look at the shoulder in hopes that he would give me some good news (no rotator cuff or labral dammage). Thank god his assessment revealed just an anterior capsule sprain. The better news? After three weeks of almost no pressing, I CAN PRESS AGAIN.... "just take it easy" he said.

Workout:

Full body mobility:
-Stiff Leg DL x3
-Hang Clean x3
-Front Squat x3

Front Squats:
185 x5
255 x4
275 x 3
305 x2 x2
315 x1

Sea- Saw presses
24kg (keeping it light) 5x5

superseted with 16kg overhand false grip pull-up
5x5

16 kg snatch - 500 reps performed in 16:40 minutes
sets of 25 w/out putting the kb down
-i think i could have easily broke 15 minutes but i rested overhead 3 x to chalk my hands

Training today 7-16-08

Mobility warm-up x2
-3 stiff leg dl
-3 hang power clean
-3 front squat
-3 jerks

Sumo DeadLift
280 x3
325 x 3
365 x 3
390 x 3x3
410 x3

500 swings w/ 24 kg KB
-varied style 2 hand, 1 hand, DARC