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