Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 3 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

16kg Swings - 5-15 per arm, 5mins

Aim Fast Hit Fast Today

Too tired to post up much right now, but needless to say this is a great class and a steal for the price the instructor charges!

Run-Sprint

Appx 1.5 mile run with 320yd sprints mixed in (length of soccer field)

Lunch Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 2 times (reduced sets today)

Swings

2H KB swings 30:30 protocol for 9 minutes
   3
  2  2
1     1
Pullup-Pushup Pyramid x1

1 week till Aim Fast Hit Fast!

Todd Green is coming next weekend to teach 16 of us how to shoot faster while maintiaining accuracy.

I can't wait. I need to do some dry fire drills and maybe hit the range during lunch this week to make sure I am still sharp.

Aim Fast Hit Fast

Pushup Log - Week 1 Day 1

Pushups:

• Set1: 13 rest 60 sec
• Set2: 15 rest 60 sec
• Set3: 10 rest 60 sec
• Set4: 10 rest 60 sec
• Set5: 14 rest 60 sec

Pre-Hab Fitness Workout & Pushup Training

Prehab Fitness DVD

Did it w/o weights. I need to get some small dbells from walmart...

Intermediate Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times (reduced sets today)

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 24kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Push Up Test

Prepping for my 7 week pushup program. By the end I will be able to do 100 pushups in a row.

To start with you have to determine you fitness level. Perform as many strict form pushups as you can. I got 31. I might have been able to push out a few more, but as it is, I rated Advanced 2. The highest level. Sweet.

Enforced day off

On the road too much today. No work out. Weighed in at #223 this morning, which kinda sucked. I was hoping to have dropped a pound or two by now. Oh well, its all about the long term goals.

Intermediate Workout

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Tuesday #2

SetsxReps

• 24kg Double C&P 3x5
• 24kg Double Squat 3x3
• Pullup 3x5
• 16kg Snatch 3x10/10

Tuesday's numbers

Wife is still on travel, so no ETK buddy to work with so I did, more or less, an etk swing workout:

20 One Handed 24kg Swings
plus one of the following:

• Jumping Jacks
• Push ups
• Hippity Hops (see Stew smiths Pre-Had DVD)

Repeat (alternating hands) for a total of 12 minutes.

I am planning on some stew smith calisthenic workout when I get home tonight.

I am looking forward to running and biking again once the missus gets back. Hard to do right now while watching the wee one...

Recap of my cali vacation

I was worried that airport security would confisacate my bell, so I took my fitdeck with me and only managed 1 workout with it.

I did however do some running ont eh beach, whcih was fantastic. I have always wanted to run next to the ocean. I started out on teh hard pack sand where the water made for firm footing. After I was nice and warm I moved into the soft deep sadn which murder! It makes for a hell of a workout.

We of course did a ton of walking and some swimming here and there.

I was releived to see that I did not gain any weight while on vacation. Partly due to exercise, partly to making good food choices. Its easier to do when you have lots and lots of fresh fish entres' to choose from!

Back from the beach...

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 4 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Mobility & bike ride

Calves are a bit flamed from my vibram runs, so I decided to do a 5K bike ride this morning. It was pretty low intensity.

I followed it up with Greg's Amazing Mobility DVD. I probably should have reverse the order of today's workout, but in any case, I feel good.


I was also looking over some of Stew Smiths's books (Maximum Fitness and SpecOps Workout). I am going on travel for 5 days and won't have my bells with me so I need some body weight ideas to take with me. The hard part will be finding a place to do pull ups. Hrrmmm...

I just bought his Advanced Combat Fitness eBook. I will post up what I think about after I have a chance to mess with it.

I am also taking my FitDeck with me.
If you haven't see them (fitdeck.com), its a deck of exercise cards. Shuffle 'em and start cranking out the pictured exercise. The randomness of the deck can really mess with you. One day you start with squats and this, bah, this is sissy stuff. The next day squats land at the end of your 50 minute workout and you practically die from the squats.

ETK w/ 32Kg

Straight out of ArtOfStrength's etk workbook.

Using 32kg:
swings 20 x
jumping jacks 1 min
swings 20 x
jumping jacks 1 min
swings 20 x
pushup to squat thrust 1 min
swings 20 x
jog 1 min
swings 20 x
jumping jacks 1 min
swings 20 x

Another Virbram run

Nice early morning run.
I'm still breaking in my feet, so this was not a speed trial. I look forward to crank out some serious desert trails once I'm acclimated to the shoes.

Reckon it was a 2 mile jog.

Thurs - TGU Workout

Bad insomnia last night (up since 3am. Started w/ 24kg, but I'm dropping down after first rotation.)
24kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

16kg:
TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)

Thurs - Vibram Run

Went for a quick job w/ my new vibram five fingers. The dirt was much nice than the pavement, as you would expect. I have been walking around in them for about 5 days, but the running really gets you to go toe-heal!

I decided to jump on the vibram band wagon after hearing such favorable reviews from a wide array of sportsmen. Kettlebellers, runners, and even hunters.

Weds Workout

Swing Workout:
10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Clean L
10 Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Used 24k bells for all but hot potato and snatches.

Yesterdays Workout

21 sets of VO2max 15:15 w/ 16kg bell.

Form still feels off. Need to just work on snatches w/ a timer. FORM FORM FORM!

Saturdays IDPA Match

It was a great day for the match. Its always fun to hang out with fellow shooters.

I placed 4th in my class, so there is lots of room for improvement.

I am looking forward to my Aim Fast Hit Fast class at the end of this month!

Some weak hand gunhandling


Cover Cover Cover

TGU Training

After listening to several of the calls from kettlbellsecrets I have decided to incorporate more swing & TGU training.

Todays workout is from Extreme KB cardio

repeate 3x:

TGU/Down (full tgu) (left side)
TGU (stay upright) (left side)
OH Squat (left side)
Windmill (left side)
10 1H-Swings (left side)
TG-Down (left side) switch sides
TGU/Down (right side)
TGU (stay up) (right side)
OH Squat (right side)
Windmill (right side)
10 Swings (right side)
Down (right side)