Tom Shooks new article

New article by Tom Shook on Dragondoor. Good stuff Tom.

Functional Firefighter Fitness

I am off to Z-Health cert. Catch you all when I get back.

Kettlebell only workout

Calf is feeling much better. Good to be moving some weight around.
Combos felt good. Shortened the rest as the exercises went on.

Tunes: Killing Joke

Snatch + Overhead Squat #50 5 x 3

Clean + Rack Squat #70 5 x 3

Swing Squat #88 5 x 3

Windmill #70 3 x 1

Plank 2 mins x 1

Jan KB Seminar

Todays KB Seminar attendees. Great group of people with a common goal!

I always have a great time doing Seminars.

Not feeling 100% yet but training will be back on this week. Thanks for all the comments in the post below. Much appreciated.

Great time to reflect

I have not injured myself training for a long time.
Sure there have been some aches and pains but no
injuries. Anyway Saturday wasn't really
concemtrating on what I was doing and strained a
calve. Nothing bad but it will give me a good
opportunity to reflect and refocus the training.
Training at the moment will be based upper body
work but just taking it easy on the legs and prep
for Z-health cert. A lot of lower body band work.
Looking forward to being back at it soon enough;)

Todays Fun

Windmill #70 KB x 3

Circuit Twice through

Skip 1 min
BW jumping lunges x 20(10/leg)
Skip 1 min
BW jumping squats x 20
Skip 1 min
Pushups on Med ball x 20
Skip 1 min
Deck Squats x 10

todays training

sledgehammer front lever #10 2 x 2 (done as singles)

Floor press #88's 5 x 3
Double rows #88's 5 x 3

Sandbag #60 circuit 3 times through
Rotational shouldering x 5
Push press x 10
Zercher squat x 5

Planks 1 min x 2

Todays training

Rolling Thunder #80 5 x 2; #110 x 15; #125 x 15

Ring Chins #36 KB 3 x 4

Circuit five time through w/no rest (total time 5 mins)

Sledge chops on tire #16 x 15 secs

Med Ball shouldering #80 x 15 secs

Jump rope x 30 secs

Sled rope pulls approx 42 feet

#205 x 2

#305 x 2

Behind the back finger curls #100 5 x 2

Todays training

Sumo deads KB #70 10 x 3
Windmill KB #70 3 x 3

Double KB floor press #70's 5 x 3
Renegade rows Kb #70's 5 x 3

Side press KB #50 5 x 1; #30 10 x 1

KB front circles #30 10 x 1

Who would have thought?

“You’re not going to find weight loss in a bottle of pills,”

Todays training

Sledge front lever #8 3 x 2

Circuit 1 done four times through (total time: 8 mins)
Dead cleans #70 6 reps(15 secs) rest 15 secs x 2
Jump rope 1 min

Cir 2 15 done four times through (total time 2 mins)
Dumbbell Snatch #40 x 15 secs (7 reps)
BW Squat 15 secs ( 10 reps)

Farmers Walk #40 Dumbbells 1075 feet (quick rest once halfway)

Workout felt great!