Tuesday, June 30, 2015

300 Reps: Push, Pull & Squat...

100 One-arm KB Chest Press (50R/50L)
100 One-arm KB Rows (50R/50L)
100 Goblet Squats 
53lb bell. NOT for time. 

Saturday, June 27, 2015

C & P/Goblet Squat Ladders

C &P Left/C&P Right/Goblet Squat - 53lb bell

1x1 1 rep
2x1 2 reps
3x1 3 reps
4x1 4 reps
Repeat 2 times 

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

30 Goblet Squats 

Friday, June 26, 2015

Wednesday, June 24, 2015

800M Farmers Walk...

800M Farmers Walk - 2x53 - 17:27

Cash Out: 

30 One-arm KB Press (53) - 15 each side
30 Dips

Friday, June 19, 2015

The 10,000 Swing Kettlebell Workout - Day 9...

20 sets of 10 then

10 Swings
15 Swings
25 Swings
30 Swings 
20 Swings
3 times through

500 Swings (53) - 29:23 

Thursday, June 18, 2015

The 10,000 Swing Kettlebell Workout - Day 8...

10 Swings (53)
Weighted Dips 2 reps (44)
15 Swings
Weighted Dips 3 reps
25 Swings
Weighted Dips 5 reps
30 Swings
20 Swings
Rest 30-60 seconds; repeat 4 more times.

500 Swings & 50 Weighted Dips (53)

37:20 - PR of 5:42 & 9lbs heavier on the dips. This shit works! 

Max HR - 170
Avg HR - 134


Tuesday, June 16, 2015

The 10,000 Swing Kettlebell Workout - Day 7...

10 Swings (53)

Upright Row 2 reps (53)

15 Swings

Upright Row 3 reps

25 Swings

Upright Row 5 reps

30 Swings

20 Swings

Rest 30-60 seconds; repeat 4 more times. 


500 Swings & 50 KB Upright Rows


32:04 (Fastest Time Yet!) 

129 Avg HR

159 Max HR



Sunday, June 14, 2015

The 10,000 Swing Kettlebell Workout - Day 6...

10 Swings (53)
Ring Push Ups 2 reps
15 Swings
Ring Push Ups 3 reps
25 Swing
Ring Push Ups5 reps
30 Swings
20 Swings
Repeat 4 more times.
32:44 - Fastest Time Yet!
500 Swings & 50 Ring Push Ups

Friday, June 12, 2015

The 10,000 Swing Kettlebell Workout - Day 5...

10 Swings (53)
Strict HSPUs 2 reps
15 Swings
Strict HSPUs 3 reps
25 Swings
Strict HSPUs 5 reps
30 Swings
20 Swings
Repeat  4 more times.

38:59. About 27 minutes faster than last time with HSPUs but previously I took my time. 


Thursday, June 11, 2015

The 10,000 KB Swing Workout - Day 4....

10 Swings (53)
Weighted Dips 2 reps - 35lbs
15 Swings
Weighted Dips 3 reps
25 Swings
Weighted Dips 5 reps
50 Swings
Rest 30-60 seconds; repeat 4 more times.

500 Swings & 50 Weighted Dips (35)
43:02 (8:06 PR plus I added 35# to the dips this time. Bodyweight last time!)

Sunday, June 7, 2015

10-8-4-2 Deadlift & "Clean & Burpee Complex"...

10-8-4-2 Deadlift 
225x10
275x8
315x4
365x2 

"Clean & Burpee Complex"
AMRAP 30 seconds
5 Hang Power Cleans(135) then Max Burpees Over Bar in remaining time (6 reps)
Rest 1 Minute
AMRAP 45 seconds
5 Hang Power Cleans (135) then Max Burpees over Bar in remaining time (9 reps)
Rest 1:30
AMRAP 1 minute
5 Hang Power Cleans (135) then Max Burpees over bar in remaining time (13 reps)

Rest 3 Minutes 

AMRAP 30 seconds
3 Power Cleans (155) then Max Burpees Over Bar in remaining time (7 reps)
Rest 1 Minute
AMRAP 45 seconds
3 Power Cleans (155) then Max Burpees over Bar in remaining time (11 reps)
Rest 1:30
AMRAP 1 minute
3g Power Cleans (155) then Max Burpees over bar in remaining time (15 reps)

Rest 3 Minutes

AMRAP 30 seconds
3 Power Cleans(185) then Max Burpees Over Bar in remaining time (6 reps)
Rest 1 Minute
AMRAP 45 seconds
3 Power Cleans (185) then Max Burpees over Bar in remaining time (10 reps)
Rest 1:30
AMRAP 1 minute
3 Power Cleans (185) then Max Burpees over bar in remaining time (14 reps)

Totals:
15 Hang Power Cleans (135) & 28 Burpees
9 Power Cleans (155) & 33 Burpees
9 Power Cleans (185) & 30 Burpees


Saturday, June 6, 2015

5 Mile Hike...

Active rest. 5 mile hike with 10lb pack. 116 avg/ BPM. 615 calories burned.


Friday, June 5, 2015

The 10,000 Swing Kettlebell Workout - Day 3...

10 Swings (70)
Strict C2B Pull Ups 2 reps
15 Swings
Strict C2B Pull Ups 3 reps
25 Swings
 Strict C2B Pull Ups 5 reps
30 Swings 
20 Swings 
Repeat 4 more times. 

500 Swings & 50 C2B Pull Ups - 63:03. Grip is shot! 


Thursday, June 4, 2015

10,000 Swing Kettlebell Workout - Day 2...



10 Swings (53)
Strict HSPUs 2 reps
15 Swings
Strict HSPUs 3 reps
25 Swings
Strict HSPUs 5 reps
50 Swings
Repeat  4 more times. 

500 Swings & 50 Strict HSPUs
Hands are junk. Took my time. 1:06:19 

Tuesday, June 2, 2015

The 10,000 Swing Kettlebell Workout - Day 1...

10 Swings (53)

Dips 2 reps

15 Swings

Dips 3 reps

25 Swings

Dips 5 reps

50 Swings

Rest 30-60 seconds; repeat 4 more times. 

500 Swings & 30 Dips

Monday, June 1, 2015