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