Passed my Range Safety Officer test sunday. Sweet.
I'm now a Pistol, Personal Protection Instructor and an RSO. End of the month I'll pick up my Rifle Instructor cert.
Monday, May 11, 2009
Friday, May 8, 2009
AOS resolution Part IR
30 mins of work
| Excercise | reps | weight |
|---|---|---|
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 5 | 24kg |
| Double Suitcase KB Deadlift | 5 | 40Kg |
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 4 | 24kg |
| Double Suitcase KB Deadlift | 4 | 40Kg |
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 3 | 24kg |
| Double Suitcase KB Deadlift | 3 | 40Kg |
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 2 | 24kg |
| Double Suitcase KB Deadlift | 2 | 40Kg |
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 1 | 24kg |
| Double Suitcase KB Deadlift | 1 | 40Kg |
| C&P Ladder | 1,2,3 | 24kg |
| Double KB Row | 5 | 24kg |
| Double Suitcase KB Deadlift | 5 | 40Kg |
Thursday, May 7, 2009
Todays workout - Resolution based
5x Double KB C&P with 24kg
30 swings with 32kg
-= repeat for 30min =-
Managed to do it 9 times in 30mins. not bad!
30 swings with 32kg
-= repeat for 30min =-
Managed to do it 9 times in 30mins. not bad!
Anti-Estrogenic Diet
Going to do Ori Hofmekler's Anti-extrogenic diet again. Its a little less hardcore than his warrior diet. I will need to retrain myself to eat less during the day while making sure my evening (big) meal is from quality nutritional sources.
Why am I doing this?
I have been vary fatigued in the afternoon and my caffine consumption is off the charts again.
Week 1 is a liver detox. Heading to the store tonight to pick up some dandelion root and milk thistle alonf with some broccoli. I already have some wild salmon at home.
Why am I doing this?
I have been vary fatigued in the afternoon and my caffine consumption is off the charts again.
Week 1 is a liver detox. Heading to the store tonight to pick up some dandelion root and milk thistle alonf with some broccoli. I already have some wild salmon at home.
Weds Workout
Bascically RKC-rite of Passage, week 5
3 C&P ladders (3 rungs) using 16kg bell.
5 minutes of 32kg swings.
3 C&P ladders (3 rungs) using 16kg bell.
5 minutes of 32kg swings.
Tuesday, May 5, 2009
Aggravated Elbows
I have a recurring problem w/ elbow tendinitis. I was ok for about the past year, but then I foolishly decided to start rock climbing again. My muscle strength is greater than my tendon strength and I aggravated them again. Which sucks.
I thought I might try AOSX Resolution Part I today.
Double KB Press x5
Heavy Swings x30
Repeat for 30 mins and see how many sets I can do.
I was hpoing to use 24kg for the presses, but with my elbows acting pissy, I may drop down to 16kg's.
I thought I might try AOSX Resolution Part I today.
Double KB Press x5
Heavy Swings x30
Repeat for 30 mins and see how many sets I can do.
I was hpoing to use 24kg for the presses, but with my elbows acting pissy, I may drop down to 16kg's.
Monday, May 4, 2009
ETK Week 2 Monday
Not to shabby, worked with a24kg because I didnt want to carry both bells downstairs today.
did 7 sets of 20reps for swings.
for active rest I alternated between Jumping Jacks, running in place and mountain climbers.
Doing well with my form, i think the heavier bell makes it easier. This thurs I bump up to 30 reps per set...!
did 7 sets of 20reps for swings.
for active rest I alternated between Jumping Jacks, running in place and mountain climbers.
Doing well with my form, i think the heavier bell makes it easier. This thurs I bump up to 30 reps per set...!
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