December 2008 Snatch #'s...

At the end of October I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - http://www.personaltrainingmanager.com/sc.aspAccording to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

As of today I completed 3,788 snatches in the month of December and feel great. My snatch total is 12,391. I believe that alternating light (16kg) and heavier (24kg, 28kg or 32kg) snatches allows me train both strength-endurance and strength while not over doing it poundage wise and getting injured. I am also trying to make sure I am ready for the RKC in April 2009.

EDT...

My training look like this today:

PR One - 10 Minutes
Chin Ups - 50 reps
Swiss Ball Incline Press - 32kg bells -50 reps

2 Minute Rest

PR Two -5 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

I finished with:
Framers Walks - 40kg bells - 4 reps of 150ft each

"Metabolic 150" & Snatches...

I decided to do 1/2 of the metabolic 300 and finish with snatches.

The first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 163lbs.

Round 1:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps

3 minute rest

Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

3 minute rest

Round 3:
10 Double KB Cleans
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys

I finished with:
Snatches - 16kg bell - 6 sets of 50 continuous switching hands every 5 reps - 300 reps

Lance Armstrong's Comeback Workout!

"Bicycling legend Lance Armstrong during workout in his home gym as he prepares to resume career."Lance, engage your lats, pull your shoulders down, compress your abs! See the neck strain? There should be none. See how the lats are long and loose, and shoulders raised? They should be pulled down into his pockets. See the slight backward lean? Stay tight in the midsection, brace for a punch to the gut...

I wonder how many of his TDF competitors will follow suit and join the HardStyle revolution...

Link: http://www.nydailynews.com/sports/more_sports/2008/12/03/2008-12-03_lance_armstrong_reveals_his_killer_worko.html

Special thanks to Nikki Shlosser, RKC's blog - http://trainhardstyle.blogspot.com

"300" ....

I did 300 reps today in snatches, swings and overhead lunges. I have not done swings and overhead lunges in a while.

My training looked like this:

Snatch - 16kg bell - 20 sets of 8 - 160 reps

• I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 10 minutes MV02 style.

Two Handed Swings - 24kg bell - 100 reps

Overhead Lunges - 16kg bell - 20 reps each side - 40 reps

Core & Snatches....

I wanted to concentrate on core work today while mixing in my snatches.

My training looked like this:

Hanging Pike - 15 reps
Spiderman Plank - 15 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps

I finished with:

Snatch - 16kg bell - 100 reps

Snatch/Swiss Ball Incline Press Ladders...

Today I did ladders with the 24kg bell on the Snatch and Swiss Ball Incline Press. I did 4 ladders with 5 rungs on each ladder.

The 4 ladders looked like this:

Snatch - L & R then Incline Press

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 4 times.

There were 15 reps each ladder for a total of:

60 Snatch reps left
60 Snatch reps right
120 total Snatch reps

60 total Swiss Ball Incline Presses

I finished with:
Shrugs - 40kg bells - 50 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Snatches - 24kg bell - 50 reps
Goblet Squat - 24kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes:
Neutral Pull Ups - 40 reps
Dips - 40 reps

Merry Christmas!

No training again today.

Day Off...

I am taking today off from training.

Triples...

My training looked like this today:

Smith Machine Incline Press - 40kg bells - 3x3 - 9 reps

One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm

Upright Row - 40kg bell - 3x3 - 9 reps

One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm



I finished with:

Snatches - 24kg bell - 100 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squat - 32kg bell - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 per arm -9 reps per arm
One Arm Row - 40kg bell - 3x3 per arm - 9 reps per arm
Sumo Squat - 48kg bell - 3x3 - 9 reps
Crush Curl - 32kg bell - 3x3 - 9 reps
OH Squat - 24kg bell - 3x3 per arm - 9 reps per arm
Shrugs - 40kg bells - 3x3 - 9 reps

I finished with:

Farmers Walks - 32kg bells - 6 reps @ 150 ft each
Snatches - 24kg bell - 50 reps

Snatches...

I kept it pretty simple today after about 20 inches of snow on the ground in 2 days and shoveling - more snatches.

Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 150 reps

Strength....

I took the day off from snatches and focused on strength.

My training looked like this:

Incline Press - 32kg bells - 30 reps
One Arm Row - 32kg bell - 30 reps per arm
Sumo Squat - 32kg bell - 30 reps
Iron Cross - 20kg bells - 30 reps
Shrugs - 40kg bells -30 reps
Bottoms Up/Hammer Curls - 20kg bells - 30 reps per arm

I finished with:

Farmers Walks - 40kg bells - 4 reps of 150ft each

Snatches...

I kept it pretty simple today - more snatches.

Snatch - 16kg bell - 250 total reps

C & P/Snatch/Dip Ladders...

Today I did ladders with the 24kg bell on the C & P, snatches and Dips. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps4

45 Snatch reps left
45 Snatch reps right
90 total Snatch reps

45 total Dips

I finished with 50 Push Ups

"300" - Core & Snatches...

I wanted to concentrate on core work today while mixing in my snatches.

My training looked like this:

Windmill - 24kg bell - 30 reps
Figure 8/Hold - 24kg bell - 30 reps
Slingshot - 24kg bell - 30 reps
Hanging Leg Raise - 30 reps
H2H Clean - 16kg bell - 30 reps

I finished with:

Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps

Snatches...

I kept it pretty simple today - more snatches.

Snatch - 16kg bell - 200 total reps

"300"...

My training looked liek this today:

Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps
Chin Ups - 50 reps
Push Ups - 50 reps
Dips - 50 reps

Day Off...

I am taking today off from training after 9 days without a rest.

Triples & Snatches...

My training looked like this today:

KB Incline Press - 40kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
C & P - 32kg bell - 3x3 each arm - 9 reps each arm
Snatch - 32kg bell - 3x3 each arm - 9 reps each arm

I finished with:

Snatches - 24kg bell - 100 reps

I also pressed the 40kg bell!

Extreme KB Cardio Workout & Snatches...

I wanted to ease off a bit today and use a lighter bell than I have been so I did the first 2 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 260 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160

I finished with:

Snatches - 16kg bell - 150 reps
l

C & P/Snatch/Push Up Ladders..

Today I did ladders with the 24kg bell on the C & P, snatches and push Ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 Snatch reps left
45 Snatch reps right
90 total Snatch reps

45 total push ups

I finished with:
Snatch - 16kg bell - 100 reps

Misc...

After my 300 snatches last night I was tried this morning so I took it easy and did not do any snatches. Just a light and quick workout.

My training looked like this:

Chin Ups -20 reps
Dips - 20 Reps
Smith Machine Incline Presses - 185lbs - 20 reps
Windmills - 16kg bell - 20 reps each side

Snatches...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 8 in 12 minutes and 15 seconds.

I finished with 100 snatches with the 24kg bell.

Snatch - 16kg bell - 25 sets of 8 - 200 reps
Snatch - 24kg bell - 10 sets of 10 - 100 reps

"Providence" & Snatches...

I did AOS "Providence" this morning with the 24kg bell for the first time. I did about a minute per exercises and tried to keep my rest at about 30 seconds. It was a pretty big jump to go from the 16kg bell to the 20kg bell for the whole workout.

I finished with 200 snatches with the 16kg bell.

Clean & Press/ Snatches - "300"...

My training looked like this today:

Clean & Press (bell to floor on each rep)- 24kg bell - 10 sets of 5 each side - 100 reps
Snatch - 16kg bell - 10 sets of 10 each side - 200 reps

Triples & Snatches...

My training looked like this today:

Kettlebell Incline Press - 40kg bells - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm

I finished with:

Snatches - 24kg bell - 100 reps

Back At It...

Snatch & Dips Ladders....

After taking 3 days off I am back at training. Today I did snatch and dip ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.

The 8 ladders looked like this:

Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 8 times.

There were 15 reps each ladder for a total of:

120 Snatch reps left
120 Snatch reps right
240 total snatch reps

120 total Dips

I finished with:
Farmers Walks - 40kg bells - 6 reps @ 150 feet each

Snatch & Push Up Ladders...

Today I did snatch and push up ladders with the 24kg bell . I did 10 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 10 times.

There were 15 reps each ladder for a total of:

150 Snatch reps left
150 Snatch reps right
300 total snatch reps

150 total Push Ups

Snatches...

I kept it pretty simple today - more snatches.

Snatch - 24kg bell - 50 reps
Snatch - 20kg bell - 70 reps
Snatch - 16kg bell - 80 reps

200 total reps

After tomorrow's training I plan on taking 3 days off because I have to go to Omaha, Nebraska for work. I really need the time off. I will be back at in on Saturday.

November 2008 Snatch #'s...

At the end of October I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

As of today I completed 4,260 snatches in the month of November and have never felt better. I believe that alternating light (16kg) and heavier (24kg, 28kg or 32kg) snatches allows me train both strength-endurance and strength while not over doing it poundage wise and getting injured.

C & P/Chin Up Ladders & Snatches...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 5 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 5 times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 total Chin Ups

I finished with:

Snatches - 16kg bell - 100 reps
Snatches - 24kg bell - 50 reps

Snatches & Core...

I wanted to concentrate on core work today while mixing in my snatches. The snatch/windmill combo exercises was pretty cool.

My training looked like this:

Snatch/Windmill Combo - 24kg bell - 50 reps
Figure 8/Hold - 24kg bell - 50 reps
Slingshot - 24kg bell - 50 reps
Hanging Pike - 25 reps

I finished with:

Snatch - 24kg bell - 50 reps
Snatch - 20kg bell - 50 reps
Snatch - 16kg bell - 50 reps

"300" - Strength & Snatches...

I felt really strong this morning after going back to carbs Wednesday evening and gorging myself yesterday in mashed potatoes and stuffing. I could really feel the difference this morning in my strength. I am going to go back to no carb now until next Friday night as I feel I might have over did it yesterday.

My training looked like this:

KB Incline Press - 28kg bells - 3x15 - 45 reps
KB Pullover - 28kg bell - 3x15 - 45 reps
Iron Cross - 20kg bells - 3x15 - 45 reps
Two Hand KB Curl - 28kg bell - 3x15 -45 reps

I finished with some snatches but did drop sets bodybuilding style to mix it up:

Snatches - 28kg bell - 30 reps
Snatches - 24kg bell - 40 reps
Snatches - 16kg bell - 50 reps

300 total reps

Snatches....

I kept it pretty simple today - more snatches. I did 350 reps with the 16kg bell.

Snatches, Triples & More Snatches....

I wanted to train for strength today (low reps - higher weight) but also continue my snatch work so I did both.

My training looked like this today:

Snatches - 24kg bell - 100 reps

Then I did some strength work:

Incline KB Press - 32kg bells - 3x5 - 15 reps
Upright Row - 32kg bell - 3x5 - 15 reps
Two Hand Curl - 32kg bell - 3x5 - 15 reps

Then I finished with:

Snatches - 24kg bell - 100 reps
Snatches - 16kg bell - 100 reps

Anabolic Diet Goes Mainstream....

If you have read this blog then you know that I have been following the "Anabolic Diet" for over 5 years with much success. Recently I ran across an article in Men's Health touting the TNT Diet which is basically the Anabolic Diet presented in a more mainstream manner. Funny how what was once viewed as strange, weird or extreme is getting great feedback from the general public...maybe because it works?
My only problem is that no credit is given to previous versions of the diet like the original "Anabolic Diet" or "Body Opus" - the reader is lead to believe that the authors are the ones who created this "groundbreaking" nutritional plan for separating carbs from protein and fat.

Attached is a link to the book -
(http://www.amazon.com/exec/obidos/ASIN/1594866597/bookstorenow18-20) and a synopsis of the material contained within. Enjoy!

Book Description:

"Hey, Guys! Want to trade your fat for muscle? It's finally possible, thanks to the Men's Health TNT Diet. TNT - or Targeted Nutrition Tactics - is a scientifically designed program that can be customized for any body, including yours. It's as easy as knowing what to eat, and when to eat it. So whether you have a lot of fat to lose or just a little, TNT has a plan to fit your goals. In fact, TNT works not only for the guy who wants to lose 50 pounds of flab but also for the guy who wants to trade 10 pounds of fat for 10 pounds of muscle. Just as important, the TNT diet significantly reduces the risk for heart disease and diabetes, a finding that's been scientifically proven in studies at the University of Connecticut. The results of these studies, which you'll read about inside, are amazing. The best part? The TNT Diet and accompanying exercise plan couldn't be simpler. In fact, throughout the book, you'll find out why you can:-Stop counting calories. The TNT Diet reprograms your appetite, allowing your own body to regulate the amount you eat. So you'll never feel like you're on a diet, even though you'll look like it. -Go back to enjoying the foods you love - like prime rib, omelets, and even butter. Through a revealing report, you'll see why fat - even saturated fat - isn't the dietary demon it's been made out to be. -Exercise just 90 minutes a week. Instead of exercising in the so-called fat-burning zone, you'll learn how to exercise in the carb-burning zone. This is the secret to making your workouts both shorter and more effective.So what's stopping you? The Men's Health TNT Diet provides all the tools you need to dramatically transform your body - both inside and out."

I truly believe that my passion for kettlebells was also fueled by me finding this diet at about the same time. I was able to totally transform by body in a few short months with the combination of kettlebell circuit training and the anabolic diet.

Check out my article for yourself -

http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien

Snatch & Dip Ladders...

I felt strong this morning after a day off yesterday and a pretty good sleep last night. I did snatch and body weight dip ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.

The 8 ladders looked like this:

Snatch - L & R then Dip
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 8 times.

There were 15 reps each ladder for a total of:

120 Snatch reps left
120 Snatch reps right
240 total snatch reps

120 total Dips

Day Off...

I am taking today off from training. I have not been sleeping well and need to pull back a bit. I also plan on taking 3 days off next week when I have to travel for business. It should help correct my over training symptoms.

PM Training: Snatches

My training looked like this:

Snatch - 16kg bells - 100 reps

"300"...

I got back to some strength training today while also mixing in some snatches at the end. I am going to try to do this twice a week and work up to 75 reps (5x15) from 45 reps (3x15). Then I will move up a bell size and try to get to 75 reps.

My training looked like this:

KB Incline Press - 28kg bells - 3x15 - 45 reps
KB Pullover - 28kg bell - 3x15 - 45 reps
Iron Cross - 20kg bells - 3x15 - 45 reps
Two Hand KB Curl - 28kg bell - 3x15 -45 reps

Snatches - 16kg bell - 100 reps

I had 20 more reps to go to get 300 so I finished with:

Shrugs - 40kg bells - 20 reps

Snatches & Misc....

I continued my snatch training today but mixed it up with split snatches. I also did some core work - hanging leg raises, hanging pikes and farmers walks. I finished up with some regular snatches.

My training looked like this:

Split Snatch - 16kg bell - 15 sets of 5/5 - 150 reps
Hanging Pike - 25 reps
Hanging Leg Raise - 25 reps
Farmers Walk - 32kg bells - 10 sets of 150ft each

I finished with:
Snatches - 16kg bell - 50 reps

Snatch & Push Up Ladders...

Today I did snatch and push up ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

Snatch - L & R then Push Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 8 times.

There were 15 reps each ladder for a total of:

120 Snatch reps left
120 Snatch reps right
240 total snatch reps

120 total Push Ups

Core...

I did some core work this morning for the first time in a while. My hands and legs are cooked from the snatches. I did the following with the 16kg bell in no particular order for about 15 minutes time:

• Windmills
• Gladiator
• H2H Clean
• Hot Potato
• Hanging Leg Raise
• Figure 8/Hold
• Slingshot
• Plank
• High Plank Knee Tuck

C & P/Snatch Ladders...

Today I did ladders with the 24kg bell on the C & P and snatches. I did 4 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 4 times.

There were 15 reps each ladder for a total of:

60 C & P reps left
60 C & P reps right
120 total C & P reps

60 Snatch reps left
60 Snatch reps right
120 total snatch reps

Day Off...

I am taking today off after doing a double on Sunday and Snatches late yesterday afternoon.

MVO2 - Snatches: 40 Sets of 8

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 20 minutes.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

PM Training: Snatches

My training looked like this:

Snatch - 16kg bells - 150 reps

Snatches & Other Stuff...

I felt good this morning and decided to mix some snatches up with some bodyweight exercises.

My training looked like this:

Snatches - 16kg bell - 2 sets of 50 - 100 reps
Explosive Clap Push Ups - 25 reps
Handstand Push Ups - 25 reps

I finished with:

Rope Hammer Curls

• 10 reps @ 100lbs
• 10 reps @ 120lbs
• 10 reps @ 140lbs
• 10 reps @ 150lbs

C & P/Snatch Ladder & Dips...

Today I did ladders with the 24kg bell on the C & P and snatches. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 Snatch reps left
45 Snatch reps right
90 total snatch reps

I also did:
Dips - 5 sets of 10 - 50 reps

Misc...

I was exhausted after the N.E. Patriots game last night so I kept it short and mixed it up today.

My training looked like this:

Windmills - 24kg bell - 50 reps
Farmers Walks - 32kg bells - 10 reps of 150 ft each
Hanging Leg Raises - 25 reps

EDT..

My training look like this today:

PR One - 10 Minutes:
Renegade Row - 32kg bells - 25 reps each side
Kettlebell Incline Press - 32kg bells -50 reps

3 Minute Rest

PR Two - 5 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

I finished with:
Snatches - 16kg bell - 100 reps

I uses a heart rate monitor for the first time and my heart rate got up to a max of 184 during the EDT portion. Good times!

Snatches & Core...

I wanted to ease back into snatches so I took it easy today and did not push it. I am feeling almost 100% but when I feel this good I usually go overboard and end up injured.

My training looked like this:

I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 16kg bell - 20 sets of 8 - 160 reps

Then I did some core work:

Windmills - 16kg bell - 30 reps
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps
High Plank Knee Tucks - 30 reps

C & P/Chin Up Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Pull Ups

I also did:
Dips - 9 sets of 5 - 45 reps

Bodyweight....

My back felt a bit better this morning but I continued to ease back into training. I just did some bodyweight exercises today.

Push Ups - 50 reps
Horizontal Rows - 50 reps
Prisoner Squats - 50 reps

Light Streching....

I am feeling alot better after resting yesterday and taking anti-inflammatory medicine. I did some light stretching today and a few sets of windmills with the 12kg bell just to loosen up my back. I am not planning on doing any more heavy (over 24kg) snatches going forward. it is not worth it.

Day Off...

I am taking another day off today after locking my lower back up yesterday. At the end of my 50 snatch reps with the 24kg bell I decided to do a few with the 32kg. I felt my lower back tighten up and it is locked up. I am going to ease back into snatched when I feel better and stay away from any snatches heavier than the 24kg bells.

Snatches...

I did not get the best sleep last night and my lower back has been tight so I took it easy this morning with my snatches.

My training looked like this:

I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 16kg bell - 20 sets of 8 - 160 reps

The I finished with some reps with the 24kg bell switching hands every 5 reps.

Snatches - 24kg bell - 25 L & 25 R - 50 reps

Snatch Challenge....

I have begun doing MV02 training a few days a week and was planning on counting my snatches by the week. I found the following website that makes my job easier.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

I decided to go back to the beginning of my blog and record my snatch numbers on the website to keep track. I included double snatches and split snatches to the total.

EDT...

My training look like this today:

PR One - 10 Minutes:
Renegade Row - 32kg bells - 20 reps each side
Swiss Ball Incline Press - 32kg bells -40 reps

2 Minute Rest

PR Two - 6 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

I finished with:
Shrugs - 40kg bells - 50 reps

MV02/20kg Bell - 20 Sets & Core...

I moved up in bell size today from the 16kg to the 20kg bell. I am planning on alternating 16kg and 20kg snatches every other workout to cycle my intensity as I build up the reps slowly with the 20kg bell. I am going to try to add 5 reps per workout until I get to 80 and stick to the 15:15 ratio.


My training looked like this today:

I did timed snatches with the 20kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 20kg bell - 20 sets of 8 - 160 reps

Then I did some core work:

Gladiator - 20kg bell - 2 sets of 30 seconds each side
Figure 8/Hold - 20kg bell - 20 reps
Slingshot - 20kg bell - 20 reps
Hanging Leg Raise - 20 reps

Day Off...

I am taking today off from training . I do not feel like I need it mentally but definitely need it physically.

Also, got to vote! Hopefully the right candidate wins or it could be the beginning of the end.

Freestyle....

I did some upper body training today. I wanted to focus on chest exercises because I feel that I have neglected that training in the past month. I also mixed in some 24kg snatches just to get some heavier bell work in after the 1560 snatches reps last week with the 16kg.

I finished with some hanging pikes. I love pikes as they really work my hip flexors. I believe that pikes and leg raises can help your snatch numbers if trained on a regular basis. I wrote an article about this last year. Check it out @ http://www.kettlebellinc.com/kettlebellinfo/obrien-hanginglegraises.php?art_id=1&art_auth=obrien

My training looked like this:

Dips - Bodyweight - 50 reps
Hand Stand Push Ups - 30 reps
Swiss Ball Incline Presses - 32kg bells - 40 reps
Snatches - 24kg bells - 50 reps

I finished with:

Hanging Pikes - 30 reps

Heavy Metal...

I though about using the 40kg bells for my TGUs and Windmills today but did not want to push it and drop one on my head. Especially since I am training inside at the gym.

My training looked like this today:

TGUs - 32kg bell - 3 sets of 1 each side
Windmills - 32kg bell - 3 sets of 3 each side
Farmers Walks - 32kg bells - 10 sets of 150ft each

I finished with:

Double Cleans - 24kg bells - 10 sets of 5

My forearms and hands were friend BEFORE today's training from yesterday and were smoked after. The cleans were increasing difficult after I finished the Farmers Walks because of my lack of grip strength.

MV02: Sntaches - 100 sets of 8

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 100 sets of 8 in 57 minutes.

Snatch - 16kg bell - 100 sets of 8 - 800 reps

C & P/Chin Up Ladder & Rack/Overhead Walks...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:
45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Pull Ups

I finished with:
Rack Walks - 20kg bells - 5 reps @ 150 feet each
Overhead Walks - 20kg bells - 5 reps @ 150 feet each

Triples...

After the 480 snatches last night I wanted to keep my training very short but went heavy. I may do yoga tomorrow or take it off from training to rest.


My training looked like this today:

Smith Machine Incline Press - 275lbs - 2x3
One Arm C & P - 32kg bell - 2x3 each arm
One Arm Row - 48kg bell - 2x3 each arm
Upright Row - 48kg bell - 2x3 -
One Arm Cleans - 48kg bell -2x3 each arm
Snatches - 32kg bell -2x3 each arm

PM Training - Snatch: 60 Sets of 8

I felt good after doing some core work this morning so I decided to train again this evening. I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 60 sets of 8 in 34 minutes.

Snatch - 16kg bell - 60 sets of 8 - 480 reps

Core...

I did some core work this morning for the first time in about a week. My hands and legs are cooked from the snatches but it is what it is. It fells good to get back to doing snatches.

I really feel that having a strong core helps with snatches especially as you get to the end of a set and you are spent. The hip drive is stronger if your core is stronger otherwise you are using more back/arms and it tends to get sloppy. Just my 2 cents.

I did the following with the 16kg bell in no particular order for about 15 minutes time:

• Windmills
• Gladiator
• Turkish Get Up
• Hanging Leg Raise
• Figure 8/Hold
• Slingshot
• Plank
• High Plank

Snatches: 35 Sets of 8...

I decided to try multiple sets of snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. As the time went by my rest got a bit longer but I felt really good at the end. My breathing was regular and I probably had alot more in me. I only had 20 minutes available to train this morning but was able to get 35 sets of 8 reps at about 19:47 time. 280 total reps in under 20 minutes. I plan on training this way 2 - 3 days a week and keep increasing my sets. My ultimate goal would be 125 sets of 8 which would be 1000 snatches. It would probably take 1.5 hours so maybe I should focus on slowly increasing my sets from workout to workout.

Snatch - 16kg bell - 35 sets of 8 - 280 reps

Strength...

I decided to up the volume a bit today but also keep the total poundage relatively high to train for strength more than strength-endurance. After a week on the isocaloric diet I am back on the metabolic/anabolic diet which I think suits me better. I just "feel" better while eating this way. I am still done with aspartame and am trying to avoid it as much as possible.

My training looked like this:

Snatches - 24kg bells - 3x10/10 - 60 reps - 3168lbs
One Arm C & P - 24kg bells - 3x5/5 - 30 reps - 1584lbs
Floor Press - 32kg bells - 3x10 - 30 reps - 4244lbs
Two Hand Curls - 32kg bells - 3x10 - 30 reps - 2122lbs

11,118 total pounds lifted

Rack Walks - 24kg bells - 4 reps @ 150 feet each
Overhead Walks - 24kg bells - 4 reps @ 150 feet each
Farmers Walks - 32kg bells - 4 resp @ 150 feet each

A total of 160kgs (352lbs) carried 1800 feet. My shoulders were fried!

Double KB Bulldog Triples....

My training looked like this today:
Double Floor Presses- 40kg bells - 3x3 - 9 reps
Renegade Row - 40kg bell - 3x3 - 9 reps
Double Suitcase DL - 40kg bell - 3x3 each arm - 9 reps each arm
Shrug - 40kg bell - 3x3 - 9 reps

Then I did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 10 minutes. According to the treadmill I burned 177 calories and reached a maximum heart rate of 180 beats per minute.

I finished with:
Windmills - 40kg bell -3x3 each arm

RKC Snatch Test & Other Stuff..

I decided to to a trial run of the RKC Snatch Test this morning. At 165 lbs I need to get 75 snatches with the 24kg bell in 5 minutes. Resting is permitted as long as you do not drop the bell and you can switch hands as many times as you want. I did 40 reps in 2 minutes - rested for 1 minute and did another 40 reps in the final 2 minutes to get 80 total reps in the allotted 5 minutes. I can do a lot better but have the test passed before I even start preparing. I made sure I came to a complete stop at the top of each rep as well.

Then I did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 257 calories and reached a maximum heart rate of 180 beats per minute.

I finished with some upper body kettlebell exercises after frying my legs with the snatches and HIIT training.

I used the 24kg bells for all exercises:

Floor Press - 3x10
Military Press - 3x10
Two Hand Curl - 3x10
Upright Row - 3x10
Shrugs - 3x10

RKC in April 2009...

Now that my herniated disk is under control I am planning to attend the RKC in April of 2009. I only hear great things about it and and am excited about the opportuniity.

"Metabolic 150" & HIIT Incline Cardio...

I decided to do 1/2 of the metabolic 300 and finish with 15 minutes of incline HIIT.

For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps

4 minute rest
Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Round 3:

10 Double KB Cleans
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys

I finished with:

High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 257 calories and reached a maximum heart rate of 180 beats per minute.

Triples...

My training looked like this today:

Incline Flys- 28kg bells - 3x3 - 9 reps
Sumo Squat - 48kg bell - 3x3 - 9 reps
One Arm Row - 48kg bell - 3x3 each arm - 9 reps each arm
Upright Row - 48kg bell - 3x3 - 9 reps
Double Cleans - 32kg bell - 3x3 each arm

I finished with:
Snatches - 16kg bells -50 reps

Incline HIIT & Double Windmills...

Today I did High Intensity Interval Training on the treadmill at an incline of 8%. I alturnated between walking at 4 MPH for 1 minute and running at 8mph for 30 seconds. I did this for 20 minutes. According to the treadmill I burned 255 calories and reached a maximum heart rate of 179 beats per minute.

I finished with 5 sets of 3 reps of Double Windmills with the 16kg bells.

Cleans...

My training looked like this:

Double Cleans - 20kg bells - 5x10 - 50 reps
One Arm Cleans - 24kg bell - 5x5 each arm - 25eps per arm

I finished with :
Figure 8/Hold - 20kg bells - 25 reps per direction
Slngshot - 20kg bell - 25 reps per direction

PM Training - Double Snatches...

I did multiple sets of double snatches for the first time in a while. I have Pro Grade kettlebells at home in the basement from the American Kettlebell Club and the bigger size is definitely harder to double snatch as you have to take a wider than normal stance. Plus, the handles are not the smoothest and are killing my hands. Oh well.

My training looked like this:
Double Snatch - 12kg bells - 10 sets of 10 - 100 reps

Diet Change & Swing Workout...

I have decided to go back to a "regular" diet today with more carbs - More of a 40/40/20 diet that is high in fiber with more fruit. I have begun to plateau on the anabolic diet and feel that maybe it is time to try something new while adding more fruit and less fat to my regular eating habits. We shall see - it is not going to be easy after following the same eating plan for over 5 years. As part of this I plan on adding a few night training sessions of swings and/or snatches to ramp up my cardio with kettlebells.

I am also trying to eliminate all of the aspartame from my daily diet so no more diet soda, sugar free red bull, etc. I just feel that all of this man made stuff probably does more harm than good.


My training looked like this:

Swings
24kg bell - 150 reps
32kg bell - 50 reps
40kg bell - 25 reps

225 reps

"Metabolic 300"...

For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps

4 minute rest

Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Round 3:
10Double KB Thrusters aka Squat-to-Overhead Press
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys

I finished with 3 rounds of body weight exercises:

Final 3 rounds were:
25 Dips & 25 Pull Ups *I alternated 5 reps of each with no rest until all 50 were done
50 Push Ups
25 Bench Step Ups per Leg & 25 Prisoner Squats

EVENTUALLY I want to do the first three rounds two times but I am cooked by the time I get to round four. I assume that once my body adjust to this type of training I will be able to do it. My breathing was a lot more controlled during this training session and am confident I will adapt soon enough.

Triples...

My training looked like this today:

Incline Smith Machine Press - 275lbs - 3x3 - 9 reps
Sumo Squat - 48kg bell - 3x3 - 9 reps
One Arm Row - 48kg bell - 3x3 each arm - 9 reps each arm
Double KB C & P - 32kg bells - 3x3 - 9 reps
Upright Row - 48kg bell - 3x3 - 9 reps
One Arm Clean - 48kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Snatches - 32kg bells -5x3 each arm - 15 reps each arm

"The Metabolic 300"...

I got the following workout from Steve Maxwell's blog (http://maxwellsc.blogspot.com/) and decided to give it a try. A lot of the verbiage explaining the workout is his so forgive me for borrowing it. I did 3 rounds of 50 exercises with the 16kg bells and decided to finish the final 3 rounds of 50 with bodyweight exercises as it was my first time through the workout.

According to Steve, metabolic conditioning occurs when you simultaneously engage the muscular system (using full-range, whole-body movements) and the cardio system. In order to do this, you perform these exercises back-to-back, with little-to-no rest. Metabolic conditioning has an amazing effect on the body and it's the finest way to alter body composition while giving yourself a killer cardio workout. Unlike regular cardio, where you get no muscle-building benefits and, in some cases, can even lose hard-earned muscle, the Maxercise Metabolic 300 will actually contribute to building muscle while stripping away unwanted body fat. The workout is set up with five double-kettlebell movements, all performed back-to-back, without setting the kettlebell down. You have the choice of performing either 20, 15 or 10 reps (depending upon your strength & conditioning levels) using about 1/3 to 1/2 your body weight. If you perform 20 repetitions, go through the circuit three times. If you perform 15 reps, four times, and 10 reps go five times through. Each option gives you a grand total of 300 repetitions. This workout is versatile in that you can change each circuit, as long as each movement is a whole body, ie, compound movement. For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72# is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,

I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups
*I did a push-up, then Row L/R for 15 reps

4 minute rest

I went into my next round, which I changed slightly:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Next round:
10Double KB Thrusters aka Squat-to-Overhead Press
10 Double Upright Rows
10 Double Swing
15 Jump Shrugs
15 Incline KB Flys

Final 3 rounds were:

• 25 Dips & 25 Dragon Walks
• 50 Standing Knee Raises
• 50 Prisoner Squats

This was a killer workout and I am looking forward to going through the first 3 rounds twice for a total of 300 reps with the double kettlebells. Thanks Steve!

Day Off.

I am taking today off from training.

Core...

I have been pushing pretty hard lately so I needed a recovery day. I decided to train core with the 16kg bell and focus on hitting my core from every direction.

My training looked like this:

Turkish Get Up into a Windmill - 16kg bell - 6 reps each side
Gladiator - 2 sets of 30 seconds each side
Hanging Leg Raises - 20 reps
Figure 8/Hold - 16kg bell - 30 reps each side
Slingshot - 16kg bell - 20 reps each side

AOS: Smokin' Ladders - Easy Day...

I went through The Art of Strength - "Smokin Ladders" 3 times today which is down from 5 rounds on Saturday. I did 15 total double clean and presses with the 24kg bell and 60 total snatches with the 16kg bell - 30 each arm.

I am trying to cycle my intensity and total poundage as to not over train. I used the 16kg bell for the ancillary exercises except for chest presses/inc presses/floor flys when I used the 24kg bells(which I substitute instead of push ups).

I plan on trying to get at least 7 rounds later this week if not the total 9 rounds that make up the workout.

AOS: Elevation...

I did AOS: Elevation this morning. Due to the fact that Anthony DiLuglio is trying to get paid for the workouts I am not going to post the exact exercises but it is an excellent workout with a whole body focus that ends with some ladders for strength building. I highly recommend all of Anthony's products. You can check them out @ www.artofstrength.com.

My training looked like this:

Round 1 - 24kg bell - 5 times through - 100 total reps
Round 2 - 16kg bell - 5 times through - 150 total reps
Round 3 - 24kg bell - 5 times through - 150 total reps

Swings...

I have not done two handed swings in a long time and want to start stepping up my cardio while getting back to kettlebell basics - swings, snatch, clean & press, clean, squats and turkish get ups. I focused on swings today to keep it simple.

My training looked like this:

Swings
24kg bell - 200 reps
32kg bell - 75 reps
40kg bell - 50 reps
48 kg bell - 25 reps

350 total reps.

AOS: Smokin' Ladders...

I went through The Art of Strength - "Smokin Ladders" 5 times today. I did 30 total double clean and presses with the 24kg bell and 102 total snatches with the 16kg bell - 51 each arm.

The other exercises in each round keep your heart rate up and make each set of C & P and snatches progressively harder. I am going to aim for 9 total rounds and then try to increase my bell size to 32kg for the C & P's and 20kg for the snatches.

Extreme Kettlebell Cardio Workout...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 16kg bell.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Incline KB Flys - 20kg bells - 50 reps
Double KB Rows - 24kg bells - 50 reps

3 Minute Rest

PR Two - 5 Minutes
Double Cleans - 24kg bells - 20 reps
Tactical Lunge - 20kg bell - 20 reps per leg

I finished with:
Farmers Walk - 32kg bells - 6 reps @ 150 feet each

Bodyweight.....

My training looked like this today:

Prisoner Squat - 50 reps
Dragon Walk - 50 reps
Pull Ups - 50 reps
Push Ups - 50 reps
Handstand Push Ups - 25 reps

Triples With The Bulldog...

My training looked like this today:

Incline Chest Press - 40kg bells - 3x3 - 9 reps
Sumo Squat - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Shrugs - 40kg bells -5x10 - 50 reps

Core...

I did some light core work today with the 16kg bell. My training consisted of the following exercises:

• Hand 2 hand Cleans
• Figure 8/Hold
• Slingshot
• Hot Potato
• Windmill

EKCW & Explosive Clap Push Ups...

I did the first 4 rounds of the Extreme KB Cardio Workout with the 16kg bell.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Swing Workout - 180 reps

I finished with:

Explosive Clap Push Ups - 50 reps

The were 610 total reps. I felt good after taking two days off from training.

3x10...

My training looked like this today:

Renegade Rows - 24kg bells - 3x10 each arm
Incline KB Chest Press- 32kg bells - 3x10
Sumo Squat - 40kg bell - 3x10
One Leg Deadlift - 24kg bell - 3x10 each leg
Upright Row - 24kg bell - 3x10
Close Grip KB Push Up - 3x10

I am going to Arizona for work this morning till Saturday. I might take a few days off from training but have not decided yet. Go Sox!

Dragon Tattoo w/ Kettlebell In Claw...

Attached is a picture of my new tattoo. It is an oriental dragon with a kettlebell in it's claw. I just got it yesterday and it still needs to heal but I am very happy with the results.

Core...

My training looked like this:

Windmill - 16kg bell - 40 reps each side
Figure 8/Hold - 16kg bell - 40 reps each side
Slingshot - 16kg bell - 40 reps each side
Hanging Leg Raise - 40 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm

"500"...

I did 500 reps this morning consisting of the Slingshot round of the Extreme Kettlebell Cardio Workout, other kettlebell exercises and some bodyweight exercises.

My training looked like this:

• Slingshot Round of EKCW - 20kg bell - 130 reps
• Hanging Pikes - 25 reps
• Snatch - 16kg bell - 100 reps in 4 minutes
• Handstand Push Up - 25 reps
• Kettlebell Hammer Curls - 20kg bells - 50 reps
• Upright Row - 32kg bell - 50 reps
• Super Plank - 20 reps
• H2H Clean - 16kg bell - 50 reps
• Hot Potato - 16kg bell - 50 reps

The above workout took me about 40 minutes. I plan on taking tomorrow OFF from training.

EDT...

My training look like this today:

PR One - 12 Minutes:
Chin Ups - 100 reps
Dips - 100 reps

4 Minute Rest

PR Two - 6 Minutes
Double Cleans - 24kg bells - 25 reps
Two Hand KB Curl - 24kg bell - 25 reps

I finished with:
Farmers Walk - 32kg bells - 6 reps @ 150 feet each

Extreme Kettlebell Cardio Workout...

I did rounds 4 and 5 of the Extreme Kettlebell Cardio Workout with the 20kg bell.

My training looked like this:

• Swing Workout - 180 reps
• Slingshot - 130 reps

I finished with:

2 TGU's/OH Squat/Windmill on each side then 10 Swings

• I did the above twice

C & P/Chin Up Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 5 times.

There were 6 reps each ladder for a total of:

30 C & P reps left
30C & P reps right
60 total C & P reps

30 total Pull Ups

Then I did:
Dips - Bodyweight - 10 sets of 3 - 30 reps

Core...

I have been pushing pretty hard lately so I needed a recovery day. I decided to train core with the 16kg bell and focus on hitting my core from every direction.

My training looked like this:

Double Windmill - 16kg bell - 15 reps each side
Figure 8/Hold - 16kg bell - 15 reps each side
Slingshot - 16kg bell - 15 reps each side
KB Get Up Sit Up - 16kg bell - 15 reps each side
Super Plank - 15 reps

I am getting another tattoo next week. An Oriental Dragon with a kettlebell in it's claw. I have been planning it for a long time and looking forward to it. I will post a picture when it is done.

3x10...

My training looked like this today:

Inc KB Press - 32kg bells - 3x10
One Arm Row - 32kg bell - 3x10 each arm
Iron Cross - 20kg bells - 3x10
Goblet Squat - 32kg bell - 3x10
Upright Row - 32kg bell - 3x10

I finished with:

Farmers Walks - 40kg bells - 4 reps of 150feet each

Kettlebell Cardio.....

I wanted to do a short whole body workout that got my heart rate going.

My training looked like this:

Swings - 20kg bell - 20 reps
High Pulls - 20kg bell - 20 reps
Snatch - 20kg bell - 20 reps
Alternating Swings - 20kg bell - 20 reps
Cleans - 20kg bell - 20 reps
Clean & Press - 20kg bell - 20 reps
Hot Potato - 20kg bell - 60 reps
Push Up - 100 reps

Total Body Kettlebell Circuit...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 20kg bell. I mixed in some hanging pikes during my training and tried not to rest at all. There were 455 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Hanging Pikes - 75 reps

"400"...

My training looked like this today:

I used the 24kg bell for all of my exercises.

Hand 2 Hand Cleans - 40 reps
Hot Potato - 40 reps
Windmills - 40 reps
Overhead Presses - 40 reps
Two Hand Curl - 40 reps
One Arm Row - 40 reps
KB Push Up - 40 reps
Upright Row - 40 reps
KB Goblet Curls - 40 reps
Snatches - 40 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

4 Minute Rest

PR Two - 5 Minutes
Iron Cross - 24kg bells - 15 reps
Double Cleans - 24kg bells - 15 reps

EKCW w/16kg bell

I did the first 2 rounds of the Extreme KB Cardio Workout with the 16kg bell. I kept it short and did not rest between exercises or rounds at all. There were 260 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps

Triples...

My training looked like this today:

Smith Machine Incline Presses - 265lbs - 3 sets of 3
Snatches - 32kg bell - 3 sets of 3 each arm
Cleans - 40kg bell - 3 sets of 3 each arm

Core..

My training looked like this today:

Windmills - 24kg bell - 30 reps
Figure 8/Hold - 24kg bell - 30 reps
Slingshot - 24kg bell - 30 reps
Spiderman Plank - 3 sets
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Hanging Pike - 30 reps

Day Off...

I took the day off from training.

"400"...

I did 400 reps this morning consisting of the Slingshot round of the Extreme Kettlebell Cardio Workout, other kettlebell exercises and some bodyweight exercises.

My training looked like this:

• Slingshot Round of EKCW - 20kg bell - 130 reps
• Hanging Pikes - 25 reps
• Snatch - 16kg bell - 78 reps in 3 minutes
• Handstand Push Up - 25 reps
• Kettlebell Hammer Curls - 16kg bells - 50 reps
• Upright Row - 28kg bell - 50 reps
• Super Plank - 37 reps

EKCW w/24kg bell....

I did rounds 3 and 4 of the Extreme Kettlebell Cardio Workout with the 24kg bell.

My training looked like this:

• Leg Burner - 120 reps
• Swing Workout - 180 reps

I finished with:

Farmers Walks - 32kg bells - 10 reps of 150 feet each

"300"...

I did the first 2 rounds of the Extreme KB Cardio Workout with the 24kg bell. Going from the 20kg bell to the 24kg bell was pretty tough.

My training looked like this:

The Manmaker - 100 reps
Upper Body Blast - 160 reps

I finished with:
Close Grip Push Up on KB - 40 reps

300 reps total. I was planning on doing the 3rd round today but did not want to push it with the 24kg bell.

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

3 Minute Rest

PR Two - 5 Minutes
Handstand Push Up - 26 reps
Two Hand KB Curls - 32kg Bell - 26 reps

222 reps in 15 minutes.

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
One Arm C & P - 32kg bell - 3x3 each arm - 9 reps each arm
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Shrugs - 40kg bells - 30 reps

Day Off...

I am taking my first day off from training today in over a week.

Core...

My training looked like this today:

Hanging Leg Raises - 50 reps
Windmills -24kg bell - 50 reps
Figure8/ Hold - 24 kg bell - 50 reps

Extreme Kettlebell Cardio Workout...

I did rounds 4 and 5 of the Extreme Kettlebell Cardio Workout with the 20kg bell.

My training looked like this:

• Swing Workout - 180 reps
• Slingshot - 130 reps

Extreme Kettlebell Cardio Workout...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 20kg bell. Going from the 16kg bell to the 20kg bell was pretty tough. After I spend some time on the 20kg bell I am going to try to progress to the 24kg. There were 380 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps

Triples & Core...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3x3 - 9 reps

• Drop Set - 225lbs - set of 3

One Arm Clean - 48kg bell - 3x3 each arm -9 reps each arm

• Drop Set - 40kg bell - 3 reps each arm

One Arm C & P - 32kg bell - 3x3 each arm - 9 reps each arm

• Drop Set - 28kg bell - 3 reps each arm

I finished with:

Hanging Pikes - 25 reps
Super Plank - 25 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 80 reps
Dips - 80 reps

3 Minute Rest

PR Two - 5 Minutes
Handstand Push Up - 20 reps
Two Hand KB Curls - 28kg Bell - 20 reps

200 reps in 15 minutes. My upper body was smoked!

Explosive Clap Push Ups & KB Circuit...

My training looked like this today:

Explosive Clap Push Ups - 25 reps
Double Snatch - 16kg bells - 50 reps
Alternating Clean & Press - 16kg bells - 50 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
Goblet Squat - 40kg bell - 3x3 - 9 reps

I finished with:
Hanging Pikes - 3x10 - 30 reps

Kettlebell Circuits and Core....

My training looked like this today:

1. Slingshot Workout - 20kg bell - 13o reps
2. Farmers Walks - 40kg bells - 6 reps @ 150 feet each
3. 2 OH Squat/2 Windmills/10 Swings - 20 kg bell - 3 rounds - 36 reps
4. Hanging Pikes - 25 reps
5. Spiderman Plank - 6 reps @ 3o seconds each
6. Super Plank - 25 reps
7. Gladiator - 12lb body bar - 6 reps @ 30 seconds each

230 total reps

Extreme Kettlebell Cardio Workout...

I did the first 4 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 560 total reps.

My training looked like this:

The Manmaker - 100 reps
Upper Body Blast - 160 reps
Leg Burner - 120 reps
Swing Workout - 180 reps

I finished with 40 reps of Hanging Pikes.

600 total reps

EDT...

I worked out for the first time this morning since Sunday. I have not taken 4 days off in a row in a ling time. It felt good to rest.

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 70 reps
Dips - 70 reps

3 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 28kg bells - 30 reps
2 Hand KB Curls - 28kg bell - 30 reps

I finished with:Shrugs - 105lb bells - 30 reps

EDT...

My training look like this today:

PR One - 15 Minutes:
Chin Ups - 100 reps
Dips - 100 reps

5 Minute Rest

PR Two - 10 Minutes
Military Press - 115lbs - 25 reps
DB Hammer Curls - 45lb Bells - 25 reps

I finished with:
Shrugs - 100lb bells - 50 reps

300 total reps

I plan on taking the next 6 days off from all weight training. I may swim a bit but that is all.

"400"....

My training looked like this today:

I used the 16kg bell for all of my exercises.

Hand 2 Hand Cleans - 40 reps
Hot Potato - 40 reps
Windmills - 40 reps
Overhead Presses - 40 reps
Two Hand Curl - 40 reps
One Arm Row - 40 reps
KB Push Up - 40 reps
Upright Row - 40 reps
KB Hammer Curls - 40 reps
Snatches - 40 reps

I am going to CA for work tomorrow for a week and I plan on taking most of the week OFF from training. I need to give my body a break!

Core...

My training looked like this today:

I used the 16kg bell for all exercises

I did a combo core movement consisting of: one TGU - ten Figure 8/Holds - five Windmills - then switch sides and repeat

I did the above 3 times for a total of:

• 6 Turkish Get Ups
• 60 Figure 8/Hold
• 30 Windmills

Then I did:

• 25 Hanging Pikes
• 50 Hand 2 Hand Cleans
• 50 Hot Potatoes
• 3 Spiderman Planks

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 70 reps
Dips - 70 reps

6 Minute Rest

PR Two - 7 Minutes
See Saw Press - 24kg bells - 25 reps
Two Hand KB Curl - 32kg bell - 25 reps

I finished with:
Farmers Walk - 32kg bells - 10 reps @ 150 feet each

Core...

I am in Baltimore for work and did a quick core workout this morning consisting of:

• Windmills - 25lb DBs
• Super Planks
• PLanks
• Knee Ups

Extreme Kettlebell Cardi Workout...

I did the first 4 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 560 total reps.

My training looked like this:

The Manmaker - 100 reps
Upper Body Blast - 160 reps
Leg Burner - 120 reps
Swing Workout - 180 reps

I finished with some bodyweight exercises:

Pull Ups - 30 reps
Dips - 30 reps
Prisoner Squats - 30 reps

Great workout. 650 total reps.

EDT...

My training look like this today:

PR One - 15 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

5 Minute Rest

PR Two - 10 Minutes
Iron Cross - 24kg bells - 30 reps
Two Hand KB Curl - 40kg bell - 30 reps

I plan on taking tomorrow off from training. I am taking the kids to to The Margate Resort on Lake Winnipesaukee in NH for the night.

EDT...

My training look like this today:

PR One - 15 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

5 Minute Rest

PR Two - 10 Minutes
Iron Cross - 24kg bells - 30 reps
Two Hand KB Curl - 40kg bell - 30 reps

I plan on taking tomorrow off from training. I am taking the kids to to The Margate Resort on Lake Winnipesaukee in NH for the night.

KB Circuits & Core...

I did rounds 4 & 5 of the Extreme KB Cardio Workout with the 16kg bell. There were 310 total reps.

My training looked like this:

• Swing Workout - 180 reps
• Slingshot - 130 reps
  

I finished with a circuit of core movements trying to work my core from all angles:

Hanging Leg Raises - 20 reps

Gladiator - 16kg bell - 2 sets of 30 seconds each side

Super Plank - 20 reps

Extreme Kettlebell Cardio Workout...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 380 total reps. I was pressed for time and beat from yesterdays EDT Training but plan on finishing the other 4 rounds tomorrow.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Snatch - 32kg bell - 20 reps each side - 40 total reps
Smith Machine Incline Press - 225lbs-20 reps

2 Minute Rest

PR Two - 5 Minutes
Handstand Push Ups - 24 reps
Two Hand KB Curl - 32kg bell - 24 reps

Core...

I did some core work today and used the 16kg bell for all exercises.

My training looked like this today:

Turkish Get Ups - 20 reps
Windmills - 20 reps
Swings - 100 reps
Hanging Leg Raises - 40 reps
Figure 8/Hold - 40 reps
Slingshot - 40 reps

THe above workout totaled 260 total reps for core. Good workout after doing 5 rounds of the Extreme KB Cardio Workout on Saturday. It is a killer and my legs are still a bit sore. I have been taking more glutamine and leucine lately and I seem to be recovering quicker and have been feeling great.

I bought a book on Amazon called "Better than Steroids" that is about food, food timing and different eating plans that I would recommend to anyone who wants to dial down on their diet or just change it up a bit.

Day Off...

I took today off from training.

Extreme Kettlebell Cardi Workout...

I did the 5 rounds of the Extreme KB Cardio Workout (all except the TGU's & Core) with the 16kg bell. It was pretty tough. There were 690 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Swing Workout - 180 reps
• Slingshot - 130 reps
  

EDT...

My training look like this today:

PR One - 10 Minutes:
Renegade Row - 32kg bells - 20 total reps each side
Swiss Ball Incline Press - 32kg bells -40 reps

2 Minute Rest

PR Two - 6 Minutes
Military Press - 28kg bells - 24 reps
Two Hand KB Curl - 24kg bell - 30 reps

I finished with:

Shrugs - 40kg bells - 50 reps

Core...

My training looked like this today:

Windmills - 16kg bell - 15 reps each side
Hanging Leg Raises - 15 reps
Gladiator - 16 kg bell - 3 sets of 30 seconds each side
Figure 8/Hold - 16kg bell - 15 reps each direction
Slingshot - 16kg bell - 15 reps each direction
Hand 2 Hand Swings - 16kg bell - 15 reps each arm

Core...

I did a short core workout this morning. I used the 16kg bell for all exercises.

Windmills - 15 reps each side
Hanging Leg Raises - 15 reps
Gladiator - 3 sets of 30 seconds each side
Figure 8/Hold - 15 reps each direction
Slingshot - 15 reps each direction
Hand 2 Hand Swings - 15 reps each arm

Extreme Kettlebell Cardio Workout....

I did the middle two chapters of the Extreme KB Cardio workout. The chapters were:

• Swing Workout
• Slingshot
• I used the 20kg bell for all the exercises. It made a big difference going from the 16kg bell to the 20kg

I finished with 6 reps of Farmers walks using the 32kg bells @ 150 feet each.

EDT...

I did a EDT training session this morning incorporating combination kettlebell exercises and a few other exercises that involve rotational and multi-plane moves. The second PR focused on bodyweight exercises that are explosive and different than my normal kettlebell training.

I did the same workout as last week but decreased the total training time from 25 minutes to 19 minutes thus increasing the density. Thus - Escalating Density Training.

PR One - 12 Minutes:

Renegade Row Clean Squat & Press - 24kg bells - 15 total reps
Fighters Alternating Floor Press - 32kg bells -15 reps each side

2 Minute Rest

PR Two - 7 Minutes

Handstand Push Up - 24 reps
Explosive Clap Push Up - 24 reps

Dayy Off...

I am taking today OFF from training after an intense week of training.

KB Circuit training...

I did the first 2 chapters of the Extreme KB Cardio workout with the 16kg bell.

The chapters were:

• The Man Maker - 100 reps
• Upper Body Blast - 160 reps

I finished with:

• Dips - 50 reps
• Chin Ups - 50 reps

Extreme Kettlebell Cardio Workout....

I did the rest of the Extreme KB Cardio workout.

The chapters were:

• Swing Workout
• Slingshot
• Turkish Getup
• Core Workout

There were about 700 reps in the above workout and it was hard to catch my breath. The whole workout is over 1200 reps total!

Extreme Kettlebell Cardio Workout...

I did the first 3 chapters of the Extreme KB Cardio workout. It was great!

The chapters were:

1. The Man Maker
2. Upper Body Blast
3. Leg Burner

I plan on trying the whole workout on Sunday.

Core...

My training looked like this today:

Hanging Pike - 25 reps
Windmills - 20kg bell - 25 reps each arm
Figure 8/Hold - 20kg bell - 25 reps each direction
Slingshot - 20kg bell - 25 reps each direction
Hot Potato - 20kg bell - 25 reps

EDT w/ Combination KB Exercises....

I did a EDT training session this morning incorporating combination kettlebell exercises and a few other exercises that involve rotational and multi-plane moves. Great workout!

PR One - 15 Minutes:

Renegade Row Clean Squat & Press - 24kg bells - 15 total reps
Fighters Alternating Floor Press - 32kg bells -15 reps each side

2 Minute Rest

PR Two - 10 Minutes

Handstand Push Up - 20 reps
Explosive Clap Push Up - 20 reps

200 reps....

My training looked like this today:

Dips - 50 reps
Chin Ups - 50 reps
Smith Machine Incline Press - 135lbs - 50 reps
Shrugs - 32kg bells - 50 reps

Another Day Off...

I had a late night at the Red Sox with Jared and I am beat. Back at it tomorrow.

Core...

I took it easy today and just did about 20 minutes of kettlebell core exercises. I alternated Windmills, Gladiators, Figure 8/Hold and Slingshots with the 16kg bell. I also did some bodyweight exercises for core: super planks, planks, hanging leg raises, hanging pikes and knee ups.

Day Off..

I am taking today off from training.

Whole Body Circuit...

My training looked like this:

Long Cycle Double C & P - 24kg bells - 25 reps
Pull Ups - 25 reps
Dips - 25 reps

2 minute break

TGU's - 16kg bell - 10 continuous reps

I finished with:

Snatches - 16kg bell - 50 continuous reps

Core...

I took it easy today and just did about 20 minutes of kettlebell core exercises. I alternated Turkish Get Ups, Gladiators, Figure 8/Hold and Slingshots with the 24kg bell. I also did some bodyweight exercises for core: super planks, planks, hanging leg raises, hanging leg circles, hanging pikes and knee ups.

"Providence"...

I did AOS "Providence" this morning with the 16kg bell. I kept my rest at a minute. I finished with 3 minutes of snatches (72 reps).

Squats, Pullups & Dips..

I kept it short and sweet this morning. My training looked like this:

Smith Machine Squats - 185lbs - 3x10 - 30 reps
Pull Ups - Bodyweight - 3x10 - 30 reps
Dips - Bodyweight - 3x10 - 30 reps

I am going to try to get back to more kettlebell circuit training going forward with more "Providence" style workouts and some sprint cardio thrown in for good measure. It is kinda scary how fast my metabolism has been slowing as I approach 40 and I need to be more forcus on training for strength endurance.

Core...

I took it easy today and just did about 15 minutes of kettlebell core exercises. I alternated Turkish Get Ups, Gladiators, Figure 8/Hold and Slingshots with the 16kg bell.

"Providence"...

I did AOS "Providence" this morning with the 20kg bell. I did 5 hanging leg raises in between rounds for a total of 75 which kept my rest at about 30 seconds at most. I finished with 2 minutes of snatches (40 reps).

Core & Shoulders...

My training looked like this:

Windmills - 24kg bell - 15 reps each arm
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Hanging Pike - 15 reps
Figure 8/Hold - 16kg bell - 15 reps each direction
Slingshot - 16kg bell - 15 reps each direction

I finished with:

Handstand Push Ups - 5 sets of 5 - 25 reps

5 Sets of 5...

My training looked like this:

Smith Machine Incline Press - 225lbs - 25 reps
Smith Machine Military Press - 155lbs - 25 reps
One Arm Row - 48kg bell - 25 reps
Sumo Squats - 48kg bell - 25 reps

EDT...

My training looked like this:

PR One: 15 Minutes

KB Military Press - 24kg bells - 40 reps
Swiss Ball Incline Press - 28kg bells - 40 reps

5 Minute Rest

PR Two: 5 Minutes

Chin Ups - 30 reps
Dips - 30 reps

I finished with:

Shrugs - 105lb Db's - 30 reps

First Half of "Providence"...

I did the first half of "Providence "with the 28kg bell. I just did 1 minute rounds. I finished with 50 reps of hanging leg raises.

Day Off...

I am taking another day off today!

Singles...

My training looked like this:

Smith Machine Incline Press - 295lbs -5 sets of 1
One Arm KB Row - 48kg bell - 5 sets of 1 each arm
One Arm Clean - 48kg bell -5 sets of 1 each arm
Iron Cross - 28kg bells - 5 sets of 1

"300"...

My training looked like this:

Swings - 24kg bell - 50 reps
Smith Machine Incline Press - 155lbs - 50 reps
Smith Machine Military Press - 135lbs - 50 reps
Pulldowns - 150lbs - 50 reps
Rope Pushdowns - 100lbs - 50 reps
Rope Hammer Curls - 120lbs - 50 reps

Day Off...

I am taking today off from training.

Bodyweight Only...

My training looked like this today:

Prisoner Squats - 50 reps
Dragon Walks - 50 reps
Dips - 50 reps
Chin Ups - 50 reps
Handstand Push Ups - 25 reps

The handstand push ups were killer at the end. My shoulders were already fried from the dips.

Triples & Snatches...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm Clean - 40kg bell - 3 sets of 3 each arm
Renegade Row - 40kg bells - 3 sets of 3 each arm

I finished with:

Snatch - 24kg bell - 30 reps
Double Snatch - 16kg bells - 15 reps

"300"...

My training looked like this:

Sumo Squats - 24kg bell - 50 reps
Smith Incline Presses - 155lbs - 50 reps
Reverse Machine Fly - 105lbs - 50 reps
Snatch - 28kg bell - 50 reps
Rope Pushdowns - 100lbs - 50 reps
Rope Hammer Curls - 120lbs - 50 reps

"Providence"...

I did AOS "Providence" this morning with the 16kg bell. I am going to alternate between days of 16kg, 20kg, 24kg and 28kg to incorporate the light-medium-heavy method to my training. I tried to keep my rest at about a minute. I finished with 3 minutes of snatches (60 reps).

"300"...

My training looked like this:

Dips - 50 reps
Pull Ups - 50 reps
Smith Machine Military Press - 115lbs - 50 reps
Shrugs - 40kg bells - 50 reps
Rope Pushdowns - 100lbs - 50 reps
Rope Hammer Curls - 120lbs - 50 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm Clean - 48kg bell - 3 sets of 3 each arm
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
Snatch - 32kg bell - 3 sets of 3 each arm

2nd Half of "Providence"...

I did the second half of "Providence "with the 28kg bell. I did 2 minutes rounds and rested a minute in between. I finished with 50 snatches with the 28kg bell. I did 5 sets of 5 with each arm and rested about 30 seconds in between rounds.

1/2 of "Providence"...

I did the first half of "Providence "with the 28kg bell. I just did 1 minute rounds but it was tough.

Day Off...

Freestyle...

I picked three moves today and mixed it up. One for upper body, one for lower body and one for core. My training looked like this:

One Arm Clean

24kg bell x 5 each arm
24kg bell x 5 each arm
28kg bell x 5 each arm
32kg bell x 5 each arm
40kg bell x 5 each arm

50 total reps

Standing Alternating KB Hammer Curl

16kg bell x 10 each arm
16kg bell x 10 each arm
16kg bell x 10 each arm
20kg bell x 10 each arm
20kg bell x 10 each arm

100 total reps

I finished with:

Hanging Leg Raises - 30 reps

"Providence"...

I did AOS "Providence" this morning with the 24kg bell for the first time. I tried to keep my rest at about a minute. I finished with 1 minutes of snatches (20 reps).

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 3
One Arm Clean - 40kg bell - 3 sets of 3 each arm
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
Snatch - 32kg bell - 3 sets of 3 each arm

I finished with:

Farmers Walk - 40kg bell - 6 reps of 150ft each

"Providence"...

I did AOS "Providence" this morning with the 20kg bell for the first time. I tried to keep my rest at about a minute. I finished with 1 minutes of snatches (20 reps).

It was a pretty big jump to go from the 16kg bell to the 20kg bell for the whole workout. It was a great feeling when I finished. I plan on alternating between 16kg bell and the 20kg bell for a while and eventually try to the 24kg bell.

Freestyle...

I mixed up my training today and incorporated the 12lb shot for the first time in a while focusing mainly on core movements for about 15 minutes. The rest of my training looked like this:

Hanging Leg Raises - 3x5 - 15 reps
Barbell Windmills - 35lb barbell - 3x5 each arm - 30 reps

I finished with:

Snatches - 24kg bell - 50 reps each arm - 100 reps

Xvest Training...

I did the following while wearing the 40lb Xvest:

Prisoner Squats - 2x25 - 50 reps
Neutral Pull Ups - 5x5 - 25 reps
Push Ups - 5x5 - 25 reps
Clean & Press - 24kg bell - 4x3 each arm - 24 reps

This was a hard workout especially the clean and presses at the end.

Core...

My training looked like this:

Hanging Leg Raises - 30 reps
Windmills - 24kg bell - 15 reps each side
Spiderman Plank - 3 sets
Gladiator - Bodyweight - 3 sets of 30 seconds each side

"Providence"...

I did AOS "Providence" again this morning with the 16kg bell. I did 5 hanging leg raises in between rounds and tried to keep my rest at about 30 seconds. I finished with 3 minutes of snatches (60 reps).

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 3
One Arm DB Row - 120lb DB- 3 sets of 3 each arm
DB Sumo Squat - 120lb DB - 3 sets of 3
Iron Cross - 28kg bells - 3 sets of 3
Crush Curl - 32kg bell - 3 sets of 3

I finished with:

Snatch - 32kg bell - 3 sets of 3 each arm

EDT...

PR One - 12 Minutes

Swiss Ball Incline Presses - 24kg bells - 48 reps
Renegade Rows - 24kg bells - 40 reps each arm

3 Minute Rest

PR Two - 8 Minutes

Chin Ups - 50 reps
Dips - 50 reps

Finish - Gladiator - 16kg bell - 3 sets of 30 seconds each side

"Providence"...

I did AOS "Providence" for the first time today since March 25th. It kicked my but as I have not been training lately for strength endurance lately.

Singles...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 5 sets of 1
One Arm KB Row - 48kg bell - 5 sets of 1 each arm
One Arm Clean - 48kg bell - 5 sets of 1

C & P/ Pull Up Ladders, Dips & Shrugs

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 3 ladders with 3 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 3 times.

There were 6 reps each ladder for a total of:

18 C & P reps left
18 C & P reps right
36 total C & P reps

36 total Pull Ups

I also did:

Dips - 30 reps
Shrugs - 40kg bells - 30 reps

Day Off...

Snatches...

I kept it short today after a week with no rest. I plan on taking a day off this week.

My training looked like this today:

Snatches - 16kg bell - 3 sets of 50 - 150 reps

Singles...

My training looked like this:

Smith Machine Incline Press - 275lbs - 3 sets of 1
One Arm KB Row - 48kg bell - 3 sets of 1 each arm
One Arm Clean - 48kg bell - 3 sets of 1
Iron Cross - 28kg bells - 3 sets of 1
Crush Curl - 40kg bell - 3 sets of 1
Snatch - 40kg bell - 3 sets of 1 each arm

I finished with:

Farmers Walks - 40kg bells - 10 sets @ 150 ft each

Core...

My training looked like this:

Hanging Leg Raises - 50 reps
Windmills - 20kg bell - 25 reps each side - 50 reps
Slingshot - 20kg bell - 30 reps each direction - 60 reps

"300"...

My training looked like this:

Hand 2 Hand Cleans - 20kg bell - 50 reps
Smith Machine Incline Press - 135lbs - 50 reps
Hand 2 Hand Swings - 24kg bell - 50 reps
Reverse Machine Fly - 105lbs - 50 reps
One Arm Row - 32kg bell - 50 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Xvest Training, Interval Cardio and Core...

I decided to train with the 40lb Xvest today.

My training looked like this:

Prisoner Squats - 40lb Vest - 50 reps
Dragon Walks - 40lb Vest - 50 steps

Then I walked/ran (without the vest) on the treadmill at a speed ranging between 4.5 - 12% for 10 minutes. I did 6 sprints @ 12mph for 30 seconds each.

I finished with:

Hanging Pikes - 25 reps
Stairmaster - 5 minutes

4 Sets of 5...

My training looked like this today:

Renegade Rows - 24kg bells - 20 reps
Snatches - 24kg bell - 20 reps per arm
Explosive Clap Push Ups - 20 reps
Shrugs - 40kg bells - 20 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3 sets of 3
One Arm Clean - 40kg bell - 3 sets of 3 each arm
Snatch - 32kg bell - 3 sets of 3 each arm

C & P/ Pull Up Ladders - Explosive Clap Push Ups

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 5 rungs on each ladder. The 5 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 5 times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 total Pull Ups

I also did 10 explosive clap push ups at the end of each ladder for a total of 50.

Day Off...

I did not train today.

Freestyle...

My training looked like this today:

Snatches - 16kg bell - 50 reps
Dips - Bodyweight - 50 reps
Pullups - Bodyweight - 50 reps
Hanging Pikes - 25 reps

I finished with:

Snatches - 16kg bell - 30 reps

Singles...

I went heavier today and did 3 sets of 1 rep. It feels great to go heavy once in a while and is a nice departure mentally from 300 reps.

My training looked like this:

Smith Machine Incline Press - 275lbs - 3 sets of 1
One Arm KB Row - 48kg bell - 3 sets of 1 each arm
One Arm Clean - 48kg bell - 3 sets of 1
Iron Cross - 28kg bells - 3 sets of 1
Crush Curl - 40kg bell - 3 sets of 1

I felt great so I finished with:

Snatch - 40kg bell - 3 sets of 1 each arm

It was awesome to get 6 total snatch reps with the bulldog! Especially since I weigh 162lbs.

Xvest Training...

I decided to train with the 40lb Xvest today.

My training looked like this:

Prisoner Squats - 40lb Vest - 50 reps
Dragon Walks - 40lb Vest - 50 steps
Neutral Pull Ups- 40lb Vest - 25 reps

Then I walked on the treadmill at an incline ranging between 8 - 12% and at a speed ranging between 3.5 - 5/5% for 10 minutes with the vest on. It felt great to finally take of the vest.

I finished with (without the vest):

Hanging Pikes - 25 reps
Farmers Walks - 40kg bells - 2 reps of 150ft each

"300"...

My training looked like this:

Hand 2 Hand Cleans - 20kg bell - 50 reps
Smith Machine Incline Press - 135lbs - 50 reps
Hand 2 Hand Swings - 24kg bell - 50 reps
Reverse Machine Fly - 105lbs - 50 reps
One Arm Row - 32kg bell - 50 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Xvest Training...

I decided to train with the 40lb Xvest today. It was the first time in over a year and was a killer.

My training looked like this:

Prisoner Squats - 40lb Xvest - 50 reps
Snatches = 40lb Xvest & 16kg bell - 50 reps

Treadmill Walk @ 8% incline & 4mph with 40lb Xvest - 10 minutes

I finished with:

Farmers Walks - 40kg bells - 6 reps of 150 feet each

Day Off...

I did not work out today.

Hand 2 Hand Training...

I structured my training around "Hand 2 Hand" kettlebell exercises today. It was fun and sent my heart rate through the roof. I tried to keep my rest between exercises at about 1 minute.

My training looked like this:

Hand 2 Hand Cleans - 20kg bell - 50 reps
Hand 2 Hand Swings - 20kg bell - 50 reps
Flip & Swing - 20kg bell - 50 reps
Figure 8/Hold - 20kg bell - 50 reps
Slingshot - 20kg bell - 50 reps

3 Sets of 5...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 5
One Arm KB Row - 48kg bell - 3 sets of 5 each arm
One Arm Clean - 40kg bell - 3 sets of 5
Crush Curl - 32kg bell - 3 sets of 5

"300"...

My training looked like this:

Hand 2 Hand Cleans - 20kg bell - 50 reps
Incline Push Ups - 50 reps
Hand 2 Hand Swings - 24kg bell - 50 reps
Reverse Machine Fly - 105lbs - 50 reps
One Arm Row - 32kg bell - 50 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Day Off..

I did not train today.

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm Clean - 40kg bell - 3 sets of 3
See Saw Press - 28kg bells - 3 sets of 3
Crush Curl - 32kg bell - 3 sets of 3

Cleans, Swings & Snatches...

My training looked like this:

Hand to Hand Cleans - 16kg bell - 50 reps
One Hand Swings - 16kg bell - 25 reps each arm - 50 reps
Snatches - 16kg bell - 25 reps each arm - 50 reps
Hanging Leg Raises - 2 sets of 10

Day Off...

I am taking today off from training.

"300"...

My training looked like this today:

Hand to Hand Cleans - 16kg bell - 50 reps switching hands every 5 reps
Swiss Ball Incline One Arm Chest Press - 20kg bell - 50 reps switching hands every 5 reps
Two Hand Swings - 20kg bell - 50 reps
See Saw Press - 16kg bell - 50 reps
One Arm Row - 32kg bell - 50 reps switching hands every 5 reps
Triple Crush - 12kg bells - 50 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3 sets of 3
One Arm DB Row - 120lb DB- 3 sets of 3 each arm
DB Sumo Squat - 120lb DB - 3 sets of 3
Iron Cross - 24kg bells - 3 sets of 3
Crush Curl - 32kg bell - 3 sets of 3

I finished with:

Farmers Walk - 40kg bells - 4 sets of 150 ft each

Core...

My training looked like this today:

Hanging Leg Raises - 3 sets of 10 - 30 reps
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction
Slingshot -16kg bell - 3 sets of 10 each direction

"300"...

I did a full body workout today completing 6 exercises of 50 reps each for a total of 300 reps. I tried to rest as little as possible between sets.

My training looked like this:

Hand to Hand Cleans - 16kg bell - 50 reps switching hands every 5 reps
One Arm Chest Press - 20kg bell - 50 reps switching hands every 5 reps
Two Hand Swings - 20kg bell - 50 reps
One Arm Military Press - 20kg bell - 50 reps switching hands every 5 reps
One Arm Row - 24kg bell - 50 reps switching hands every 5 reps
Standing Alternating KB Hammer Curl - 16kg bells - 50 reps

Swings & Cleans..

I wanted to train legs today but keep my workout simple.

My training looked like this:

Swings - 48kg bell - 5 sets of 10 - 50 reps
One Arm Cleans - 24kg bell - 5 sets of 5 each arm - 25 reps each arm

Snatches & Hanging Leg Raises...

My training looked like this today:

Snatches - 16kg bell - 1 set of 10 each arm
then
Hanging Leg Raises - 1 set of 10

I did the above 5 times without resting in between sets for a total of 100 snatches and 50 HLR. It was a good cardio/total body/core workout in about 10 minutes total time.

3 Sets of 5...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3 sets of 5
Pull Ups - 24kg bell - 3 sets of 5
One Arm KB Cleans - 32kg bell - 3 sets of 5 each arm

Day Off...

I took the day off from training today.

Core...

I am a bit sore today after going heavy with my incline presses (40kg bells). My back, traps and tris are fried so I wanted to ease into training. I finished with some hand-to-hand cleans for a good core/cardio combination. It was a nice change of pace since I have not done them in a long while.


My training looked like this today:

Hanging Leg Raises - 2 sets of 10
Gladiator - 16kg bell - 2 sets of 30 seconds each side
Windmills - 16kg bell - 2 sets of 10 each side
Figure 8/Hold - 16kg bell - 2 sets of 10 each direction
Slingshot - 16kg bell - 2 sets of 10 each direction



I finished with:

Hand to Hand Cleans - 16kg bell - 50 continuous reps switching hands every 5 reps

EDT - Upper Body

My training looked like this today:

PR One - 10 Minutes

Incline KB Presses - 40kg bells - 18 reps
Seated Incline Alternating KB Hammer Curls - 16kg bells - 18 reps each arm

2 Minute Rest

PR Two - 5 Minutes

Pull Ups - 35 reps
Dips - 35 reps

I finished with:

Reverse Curls - 60lbs - 3 sets of 10 - 30 reps

Snatches & Core...

My training looked like this today:

Warm Up:

Snatches - 16kg bell - 100 continuous reps switching hands every 5 reps

Then I did the following:

Windmills - 24kg bell - 2 sets of 5 each side
Figure 8/Hold - 24kg bell - 2 sets of 5 each direction
Slingshot - 24kg bell - 2 sets of 5 each direction

I finished with:


Hanging Leg Raises - 5 sets of 10

EDT - Legs...

My training looked like this today:

PR One - 10 Minutes

Goblet Squat - 24kg bell - 30 reps
One Leg DL - 24kg bell - 15 reps each leg

1 Minute Rest

PR Two - 5 Minutes

Prisoner Squats - 25 reps
Dragon Walks - 25 steps each leg

I finished with:

Farmers Walks - 32kg bells - 6 sets of 150ft each