06/12/09 Workout

7:00 A.M.
55 burpees @ 3:36
5 pullups/ 5 thrusters,(52#)- 10 x 5

06/11/08 Workout

7:30 A.M.

5 pullups
10 pushups
15 squats

17 rds @ 18:50

069/07/09 Workout

5 pullups/ 5 ring dips/ 5 squats, 2-36#kbs
20 x 5

06/05/09 Workout

Swings/ Burpees:
20 swings/1-burpee down to 1 swing 20 burpees
Time: 30 minutes. Whew!!!!!

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.