Wednesday, October 29, 2008

10/29/08 Workout

20 sets of 5. 36 # kb
Circuit:
5 Swings R/ L
5 Snatches R /L
5 Thrusters- 2- 36# kbs
5 pullups
5 assist ring dips.
Total reps--700
1 hr-38 min. Took my good ole time.

Tuesday, October 28, 2008

10/28/08 Workout

Didn't feel like working out so;

50 R/ 50 L Windmills-2- 26# kbs
50 R/ 50 kL Windmills 2- 36# kbs

Faked the body out by taking my time by doing them slow but still broke out in a sweat.

Monday, October 27, 2008

10/27/08 Workout

100- Hang kips
5 r/l-snatch/ohp-26# kb
5 - squats 2-26# kbs

21-15-9
21-thrusters/21 pullups
15 thrusters / 15 pullups
9 - thrusters/ 9 pullups

Time: 9:05

Friday, October 24, 2008

10/24/08 Workout

Kettlebell Karate moves
5up/ 5 back
2- 26# kbs
Lunge punch
Scooping block
Rising block/reverse punch
Down block/ rev.punch
Inside block/ backfist/rev punch
Alt cleans.

SUGU-2- 26# 10 sets of 5

Wednesday, October 22, 2008

10/22/08 Workout

100-Hanging kips
100 macebell swings(using 13.5# sledgehammer)

5 pullups/14 burpees
5 pullups/ 13 burpees
down to1
time: 16:56. New PR

Not bad for not feeling like working out.

Monday, October 20, 2008

10/20/08 Workout

100- hanging kips
100 macebell swings. (13.5# sledgehammer)

5 pullups 10- SUSU -burpee- OHP-2- 25# DB's
5 pullups 9- "" " '''' '' '''''
Down to 1
Tiime: 24:06

Saturday, October 18, 2008

10/18/08 Workout

100 Hanging kips

100- macebell swings using 13.5 # sledgehammer

5-pullups
10 pushups
15 squats
10 rds @ 8:43
5 rds not timed

Wednesday, October 15, 2008

10/15/08 Workout

100 hang kips

Macebell practice using 13.5# sledgehammer.
20 sets of 5 R + 5 L

3-mini squat jumps 1 minute on/1 min off.

Tuesday, October 14, 2008

10/14/08 Workout

20 min stair climber. 30 sec regular pace, 30 sec all out
5 R/5 L suitcase transfer. 2-36#kbs 10 x 5
10 R 10 L rear lunge/ohp 2-36#
20 alt cleans 2-36#
pullups: 18-12-7-6-5-5-5 -5= 63

Monday, October 13, 2008

10/13/08 Workout

100 hanging kips
5 rds
5 pullups
10 alt cleans, 2-26#
5 dbl snatch with thruster
5 ring dips
Time @ 10:16

5 rds
5-pullups
10 pushups
15 squats
Time @ 4:11

5 rds
5 ring knees to elbows
10 hacking swings with 26 # kb

10 sets of 2 dbl SUGU 2-36# kb. Could not do them without kipping. DAMN!

Friday, October 10, 2008

10/10/08 Workout

100 hanging kips

5-10-15

3/4 of max 18 sets = 14

5 pullups
10 pushups
15 squats

14 rounds @ 14:00

Wednesday, October 8, 2008

10/08/08 Workout

100 hang kips

5 pullups/14 burpees
5 pullups/ 13 burpees
Continue down to 1

Time: 16:57

Personal Record: OOORAAA!!

Monday, October 6, 2008

10/06/08 Workout

100 hanging kips
Pullups-10-8-6-4-4

36# kb
5 rounds
5- swings/hi pulls/snatchs/windmill/thruster

Time: 13:50

Sunday, October 5, 2008

10/05/08 Workout

100 hang kips
Pullups: 23-15-7-5-5
Burpees 10 to 1: 3;37
SUGU- 4 sets of 5. 2- 26# kb
Triceps 4 x 5. -2 26# kb
Thrusters: 3 x 10. 2- 26# kb

Wednesday, October 1, 2008

10/01/08 Workout

100 hang kips
10 sets of 5 -Ring dips/ inverted rope row pulls
3 sets of 15 - sumi clean to squat with thruster--36# kb

Not bad for didn't want kto workout.

10/01/08 Workout