Olympic Lifts, Xvest Training & Clubbell Training...

I did portions of some Crossfit workouts today. First I focused on strength, then I put on the 40lb Xvest and  I finished with some clubbell training.

My training looked like this:

Reps of: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

• 1.5x Body Weight Deadlift - 240lbs
• Body Weight Bench Press - 160lbs
• Completed in 30 minutes

Then I put on the 40lb Xvest for:

• 400 Meter Run
• 21 Kettlebell Swings - 24kg bell
• 12 Pull Ups
• Completed in 4:30

I finished with: Swipes - 25lb clubbells - 25 reps

EDT with Kettlebells, Clubbells & Bodyweight...

My training look like this today:

PR One - 15 Minutes:
KB Incline Press - 32kg bells - 70 reps
Swipes - 15lb clubbells - 70 reps

4 Minute Rest

PR Two - 10 Minutes:
Pull Ups - 50 reps
Dips - 50 reps
 
Then I did
 
Farmers Walks - 32kg bells while wearing 40lb Xvest - 4 reps @ 150ft each
 
I finished with: Gladiator - 16kg bell - 3 sets of 30 seconds each side
 
This one kicked my ass. Have not felt this beat in a long time!

Viking Warrior Conditioning (MV02) - 40 Sets of 8, Bruiser Clubbell Front Swings & Xvest Training...

My training looked like this:


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 19 minutes and 45 seconds.

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

Then I did:

Bruiser Front Swings - 45lb clubbell - 50 reps

I finished by alternating walking @ 4mph for a half mile @ a 10% incline while wearing the 40lb Xvest. It took me 8 minutes. It felt great to get the vest off at the end!

Snatches, Swings & Swipes...

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 9 minutes and 45 seconds.


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

Then I:
 
Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
 
I finished with:
 
Swings - 24kg bell - 100 reps
Double Swipes - 15lb clubbell - 100 reps

Clubbell 5x5, Xvest Training & KB Bear Crawls...

My training looked like this today:

Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps

Then I:

Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
Pull Ups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I finished with:

Bear Crawls - 24kg bells - 100 steps
I definitely fried my CNS as my arms and hands are shaking right now. I am beat!

Clubbell 5x5 and Xvest Training...

My training looked like this today:

Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps

Then I:

Ran half mile with the 40lb Xvest in 4:30.

I finished with:

Pull Ups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I am beat!

"300" Kettlebell & Clubbell Reps PLUS Ran One Mile with 40lb Xvest...

My training looked like this today:

Two-handed Shield Cast - 25lb clubbell - 50 reps
Arm Cast - 25lb clubbell - 100 reps

Then I ran one mile in 10:45 while wearing the 40lb Xvest.

I finished with:

One Arm Incline KB Press - 32kg bell - 50 reps
One-Handed Mills - 15lb clubbell - 50 reps
Two-handed Hammer Swings - 25lb clubbell - 50 reps
 
I have been feeling great lately strength wise. I may practice yoga and/or do some light stretching tomorrow or take the day off from training. I also plan on going almost carb free for the next 2 weeks just to press reset. Sometimes that is all I need to lean out a bit.

Kettlebells, Clubbells & "Xvest" Training...

My training looked like this today:

I started with 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 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps
 
Then is did:
 
Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps
 
I finished with:
 
Alternating walking @ 3.7 MPH and a slow run @ 7.5 MPH for a half mile while wearing the 40lb Xvest. It took me 6 minutes to finish the half mile. I eventually want to be able to complete a mile in under 10 minutes while wearing the vest.

Tools Of Choice...

Kettlebell

Clubbells

Xvest

"Shot"
Now - Just do it!

A Day @ The Circus...

Today felt like a day at the circus as I trained with the 40lb Xvest, Clubells and the 12lb "Shot". I got alot of strange looks at the gym and one guy even asked someone at the front desk why I was wearing body armor. Good stuff!

I put on the 40lb Xvest first. I have to remember to keep my Xvest training short because the 40lb weight really adds a lot more resistance than it seems and because it sits on your chest it restricts your ribcage/breathing a bit. You can really feel the difference when you take it off. I weighed 160 this morning so the 40 extra lbs is 25% of my body weight.

My Xvest training looked like this:

Pull Ups - 40lb vest- 50 reps
Incline Push Ups- 40lb vest - 25 reps
Push Ups - 40lb vest - 25 reps

Then I did some clubbell training:

Lunge Step Pendulum - 15lb club - 50 reps
Mills - 15lb club - 50 reps
Crucifix - (2) 5lb clubs - 50 reps

I finished with some "Shot" training:

High Toss Lunge - 12lb "shot" - 50 reps

Variety Day - "Return of the Kettlebell" - VWC & Xvest Training...

I did some Viking Warrior Conditioning and Xvest Training today on variety day during "Return of the Kettlebell".


My training looked like this:

As a warm up 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 13 sets of 8 in 6 minutes and 15 seconds.

Snatch - 16kg bell - 13 sets of 8 - 104 reps

Then I did some training with the 40lb Xvest:

Push ups on Bosu Ball - 10x5 - 50 reps
Pull Ups - 10x5 - 50 reps

I finished by alternating walking @ 4mph and slow run at 6.5mph for 5 minutes. It felt great to get the vest off at the end!