"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