05/31/09 Workout

5-pullups/GUSU-2-26#kbs-/5 hanging knee to elbows
15 x 5

05/29/09 Workout

55 burpees @ 3:21
pullups, narrow band, chest to bar, 20 x 5
Thrusters, 2- 26#kbs-10

05/27/09 Workout

55 burpees @ 3:18
100 swings- 36# kb practicing strict form
10 R /L snatch- 36#.with form and pulled my left hamstring. Damn it!! No longer will I have the hamstrings take the load. Back to my way using the squat.
Pullups 20 x 5 using narrow band
21's curls 1 arms are shot.

05/24/09 Kettlebell Instruction

Today I had my first private lesson from RKC instructor Mike Barbato of Precisionkettlebells.com. I wanted to make sure I was doing the moves correctly. I figured I'll just need a little tweaking. My very first exercise the swing was......OMG! WRONG? I know I imitated the moves I saw on the DVD so how could I be wrong? I found I was generating my swings by squats instead of using just the hamstrings. I was doing power moves, a differnent exercise, which uses more muscles,(quads), then necessary. rats! Doing them correctly really felt weird. Now I'll have to re-train to overcome one of the universe's major powers.....HABIT. I'll also have to re-train muscle memory and build strength.

There is an important lesson in this, whether you are just starting out or have been trianing for some time, periodically check in with a certified instructor to avoid watering down the moves and violating another one of nature's laws, "as the twig is bent, so grows the tree".

05/22/09 Workout

55 burpees @ 3:16 WOW! NEW PR!
Ladder pullups 101 @ 23 minutes
Thrusters- 2-26# kbs 5 x 10
Thrusters 2- 36# kbs 5 x 6
Thruster 2- 36# kbs 5 x 7

05/20/09 Workout

Horizontal Power 3 rds
21's 3 rds.

05/19/09 Workout

55 burpees @ 3;35
Ring pullups 20 x 5
Thrusters - 2- 26# kbs 5 x 10
Thrusters - 2- 36# kbs 10x 5

05/17/09 Workout

55 burpees @ 3:27
Ladder pullups- 1oo

05/15/09 Workout

55 burpees @ 3:27
ladder pullups 100 @ 20 minutes
5 x 5- R/L T-press w/o pushups, 15# dbs
5 x 5 - R/L T-press """""" 20#

05/13/09 Workout

Ladder pullups 100
21's- curls -3 rds

05/12/09 Workout

5 squats/ 5 hanging hip thrusts 10
GUSU - 2 - 26# kbs 5x5
Snatchs 10 x 5 -26 #kb
5 x7 -36 # kb
5 x 10- 36#

05/11/09 Workout

55 Burpees @ 3:41
Laddering Pushups - 100
1/4 way pushups 20 x 5

05/08/09 Workout

55 burpees @ 3:25 New PR. HoooooRaaaa!!!

Made Dot Drill Pushup video

05/05/09 Workout

Wall climb pushups- part1-20 x 5
OHS-2- 26# 15 x 5
OHS -2-36#-5 x 5
Windmills- 26# kb-25
Windmills - 36#kb- 25

05/04/09 Workout

Pulled a ligament on my left ring finger doing finger tip pullups. This is going to crimp my pullups.
5-ab-strap pullups with elbows/ 10 burpees
5- ab-strap pulups / 9 burpees
Down to 1
Time : 7:23

100 thrusters. 2-36# kbs. Laddering 1 to 13 + 9.

05/01/09 Workout

5 pullups/ 10 burpees
5 pullups /9 burpees
down to 1
time: 8:00

Swings-36#- 5 x 20 R / L
Rows- 36# - 5 x 20 R / L