Training update

Training lately has been bottoms up presses with the kettlebells, band work, blobs, chins, grippers, and other stuff. I trained with Joe Sarti last week also which was awesome. Made some real nice attempts at one arm wheel rollouts!
Also got to meet Mark Reifkind from the bay area at a powerlifting meet. Here is a couple of vids of his training protege:
Squat
Bench
Deadlift

Good fun all round. Next ten days I won't have computer access so the training will be updated when I get back. Be well and look forward to catching up with you then.

Joe Sarti doing alt snatches



















Me, Pete & Rif

Hope you all have a great day. Here is a video from last year of me sots pressing the #70 kettlebells.


Great help from the training partner:)

Lazy Sunday

Lazy Sunday training:)

Sacramento newest Certified kettlebell instructor Pete Diaz dropped by for a quick workout today. I have known Pete for quite some time now. He is very easy going and strong guy. He is not the type of person to do things by halves! Anyways here is the training that went down and a couple of pics:
Softball deadlifts:
Overgrip
#38 x 1
#48 x 1
#58 x 0
Sidegrip
#58 x 4

Rolling thunder
#83 x 5
#108 x 3

Med ball Push presses
#150 x 1, 2

Pete jerking the beast

#115 on the rolling thunder

Join the party

I took this pic after today's workout. I thought it was cool but the wife wasn't really feeling it;)

Thursday

Went for a run with the better half about 2 miles . I bought some of those nike free and they are really good.

Clubbells #15
pendulum 10 x 2 sets
shield cast 10 x 2 sets
swipe w/press 10 x 2 sets

PM did some hand health and grip work

Friday

Made a new toy for lower arm fun. Played around with it and called it a day.

Saturday

Joint mobility, dislocates and halos

Band presses (3 yellow) 3, 4, 5, 3, 4, 3
Chins on rings w/#36 3, 4, 5, 3, 4, 3

Practiced bottom up cleans

Man maker snatches w/ #50 kettlebell & 490' runs

5, run, 10, run, 15, run, 20, run, 5, run, 10, run, 15, run, 5, run, 10, run, 5 = 100 snatches/arm
Total time 21:49 Result:

Will do some hand work later on today.

Don't Just Do It

If you are laying on your back bench pressing thinking "What am I going to do for dinner", "How do I look" or anything to that effect, then you are "Just doing it". If the weight is that light or the exercise is that easy, do you really think you are going to achieve any real benefit from it?

I don't know about you but if you are at work and thinking about dinner or how you look you will be much less productive than if you focus on the task at hand. It is very easy to just go with the flow and let your mind drift off while you are training.

I always talk about hamster fitness at my workshops and classes. Now I don't have anything against hamsters and I believe they truly are fit little critters but they just run on the wheel to nowhere. Next time you drift away whether it be on the treadmill or pressing your dumbells think and get a feel of what you are doing. Don't be a hamster.

Using your mind to focus your power and energy is a very powerful tool that you can use. So don't just do it, feel and think it. Most of all enjoy the reward that you have done your best and put your heart, mind and soul into the workout. The distinction between fitness, health and life I believe is closer than most people think.

Push/Pull with grip emphasis

Bottom up press w/#50 kb 4 x 3 sets; 5 x 2 sets

Rolling thunder #125 3 x 3 sets

Extensor work

Short and sweet but excellent grip workout

Very cool site

Check this out if you do any sort of distance training:

http://www.gmap-pedometer.com/

Zoom in on where you want and map out your route and it will give you the distance.

Home made grip toy & todays training

I have seen this style of grip tool on a few sites but thought I would make my own. Softball, 6" eye bolt & a bit fo drilling. I countersunk the nut. Very humbling to say the least. Makes a huge difference how you grip it. You can see the difference in weight from overhand (67 1/2) to a more side on grip (75 could have done a bit more). I will be making another one and also a couple with baseballs. Chinsand other fun stuff will be on the cards!


Joint mobility & kb warm up

2 KB deads #100's 3 x 3
2 KB front squats 88's 3 x 3

Band presses (2 yell & 1 mag) 3 x 3
Chins BW 3 x 3

Some softball lifts

Swim:)

A marathon workout

Enjoying things that are outside of the box limits you to who you can enjoy those activities with. I don't have any regular training partner(besides the dog and she just wants to chase the ball) but I do have some friends crazy enough to drop by now and again.

One of the most admirable traits that I feel you can find in a person is the ability to step up to the plate. If you suceed you achieve and learn but the same can be said if you fail. Just being up there allows you the opportunity to grow and learn. If you don't even step up then you have wasted that opportunity.

I had the pleasure of putting my friend Tom Shook through some fun stuff today. I met Tom about a year ago at one of my workshops. Since then he has become a certified kettlebell instructor. Tom has that admiable quality of stepping up. We did some things that I am sure pushed us to and above our limits. Yes we both attempted some exercises that were beyond our scope but it wasn't about that. It was about stepping up. Some was heavy but that wasn't the total order of the day. Making the lifts difficult was the main aim. Enjoy the pics.

Tire flips w/#400 pound tire, Fatbar deads, #150 med ball, Softball deads. Also did some sled dragging, rope pulling, heavy farmers walks and I am sure other stuff! Ate a big lunch after;)
Thanks for dropping by Tom. Look forward to doing it again soon.

Training update

Monday

double kb deads 88's 3 x 3
double kb front squats 3 x 3

band presses (2 yellow & 1 mag) 3 x 3
chins bw 3 x 3

Tuesday

Blob lifting
#30 5, 3
#35 3 x 3
#45 1 x 2 assists

Clubbells #15
shield cast 5 x 3
pendulum 5 x 3

kb snatches
#70 3 x 1
# 88 3 x 3

The rest of the week has been a crazy one for me but I did workouts at different times of the day. Just lots of mini workouts to keep the groove. I knew that I had some people coming and that there would be big training going down. Actually only ended up being one big workout with my friend Tom Shook. I'll write more about it in the next post.

kettlebell class

Here is tonights kettlebell crew! Hard work and determination especially during the relay!

My training partner

Been a busy time for me but here is the training.

Thursday

Thick bar deads #145 5 x 2 sets
#195 x 3
#215 x 2 (failed on 3rd rep) , 2 , 1
Blobs #30 x 5 reps
#35 x 2 reps
Blob cleans #20 x 10 reps

wrist work

Friday

Kb warm up halo, ribbons, ribbon w/twist, fig 8's

Kb Front squats 28's 5 x 5

clubbells w #15
pendulum 5 x 2
shield casts 5 x 2

Saturday

Clubbell
#25 shield casts x 5 reps
#15 shield cast x 5 reps

Kb L/cycle 88 2,4,6,2,4,2 most were push presses

wrist/hand work

Monday

Band presses 2 yellow 10 x 5 sets

Tri pushdowns with bkue band 5 x 2 sets
Reverse M/P pulls w/blue band 5 x 2 sets

Shrugs w/2 28 kg kb's 5 x 2 sets
Bottom up floor press w/20kg kb 5 x 2 sets

Overhead lockout w/28kg kb 1 min l+r

Tuesday

MP kb 88 1,2,2,1,1,1
still finding groove

Wednesday

Clubbells #15
swipe & press 2,4,6,2,4,2
in & outward pendulum 2,4,6,2,4,2
Shield cast 2,4,6,2,4,2

Hand work

Thursday

Had a bit of a play in the morning with rolling thunder and pulled #150 + equipment.

Did an kb exhibition at Sacramento Int fair

Kettlebell article

I have a new article up on Dragondoor.com

Be sure check it out and let me know what you think.

Point rooting

Make it a ......

Friday 2nd

Deadlifts fatbar #226 x 1; #206 x 1; #176 x 1
#176 3 x 10 sets

Hand work

Saturday 3rd

Circuits 30 secs/exercise
#1 jump squats, sledge hitting tire, kb swings #30, sledge, jumping lunges, sledge
#2 kb f/squats #30's,sledge, sandbag highpull #50, sledge, kb sumo deadlift #70's, sledge
#3 dbl kb p/presses(#30's), sledge, zercher lunges w/sandbag #50, sledge, med ball shouldering #60, sledge
*Third circuit did twice through with no break

Hand work

Monday 4th

M/P (2 yellow bands) 5 x 5
Squat (2 yellow bands) 5 x 5

Tuesday 5th

Bottom up presses
#50 2 x 3 sets
#60 1 x 3 sets
#50 3 x3 sets
#60 1 x 2 sets

Chins w/#20 kb 3 x 3 sets

Hand work

Wednesday 6th

Tire flips #400 6 x 10 sets
first 2 sets w/1 min breaks then took 30 sec for the other sets

Haven't had the tire out for a while and was good to get back into it!

One of my favorite toys

My 2 1/2 " fatbar! It is a beast but a ton of fun.

Training for knowledge

"Difficulties strengthen the mind, as labor does the body" Seneca (5 BC - 65 AD)

I am by no means profound in my thinking!

This week I did a lot (maybe too much) shoulder work but it gave me an insight to my overhead pressing. My point being (remember the first sentence here;) if I always train in my comfort zone or the way that I know as safe then I would not have these insights. I love to train hard and know that training smart is also important but life isn't always this way. It is in times of hardship or extremes we really find what we are made of.






Monday

Short hike

Band presses (2 yellow + 1 mag) 5 x 3 sets
Pistols Bw (onto box) 3 x 5 sets

Tuesday

Pistols Bw 3 x 10 sets
Pullups Bw 5 x 6 sets

Wednesday

Pistols 3 x 6 reps

Mil. press KB #50 5 reps
# 70 ladder 1,2,3 done 5 times + 25 reps/ arm

Thursday

Pistols Bw 3 x 7 sets

Clubbells # 15's
Swipe + press 20 x 2 sets
Shield cast x 5 both directions
behind head circles x 5 both directions

Shoulders felt great after

Something I've never done before

One arm/leg push up

Thursday 26th

AM
Kb ribbons x 10
Angle swings x 10

PM
Band presses (2 yellow + 1 mag) 5 x 4 sets

Dbl Kb snatches (#50's) 5 x 3 sets

Friday 27th

3 hour photo session taking pics for the new website!
Man was I sore the next day.
One of my clients was kind enough to offer his services, thanks John.

Taking it easy this weekend and going for a hike tommorow.

training update

Thursday

BBSA gripper 5 x 4 sets
Extensor 10 x 4 sets

Friday

M/P #88 kb 2 x 2 sets, 1 x 1 set

Sat

JM
pushups x 50
Squats x 50

Sun

JM
Pushups x 50
Squats x 50
BW rows x 50

Tuesday

JM

EDT
M/press 3 x 10 sets
Rows 3 x 10 sets
*15 mins

Squats 3 x 10 sets
Swings 3 x 10 sets
* 10 mins

Wed
JM

Played around with the bells a bit. Nothing planned just a bit of fun.

Reason to train?

Less than 12 months ago my friend went for surgery to get 3 discs in his neck fused! Now he is lifting the beast #106 kettlebell(right hand) and the bulldog #88 kettlebell(left hand, just missed the beast)! If that ain't inspirational I don't know what is!

If you can't find the time or effort to train, then you need to make it a necessity.

Some pics from the seminar

Pavel assisting victims with their form.




















Mike pressing the beast

















Franz & Yoana from Revolution LaJolla assisting Pavel.


Joe Sarti pressing the TNT cables from Lifeline

Beyond Bodybuilding Mahler/Pavel Workshop

Had the honor of assisting at the first ever Mahler & Pavel workshop in L.A. It was a great experience and I will write more about it when I get a chance.

Training update

Tuesday

Jm
Dislocates

Dbl M/P #70 kb's 5 x 3 sets , 4 x 2 sets
Dbl Row #70 kb's 5 x 5 sets

Sledge levering #10 2 x 2 sets
Pistol w/band 2 x 2 sets

Wednesday
AM

J moblity

One hand Swing ladder #36 kb 2,4,6,8,2,4,6,2,4,2 = 40 reps / hand

PM
Clean & racked squat #88 kb x 3 reps
#106 kb 3 x 2 sets

Clubbells #15
Shield cast + swipe w/press + behind head circles 3 x 2 sets

Ab and hand/wrist work

Susan Komen run

Saturday

AM
Easy run with my mum who is 10 years cancer free. Awesome!

PM
clubbells #15's
shield casts x 5
behind head circle x 5

Swipes w/press x 5

#200 ball clean to chest x 4 reps

wrist and hand work

Monday

JM

Pullups on rings w/#50 kb 2 x 5 sets
dips on rings BW 2 x 5 sets

Snatch to overhead squat w/#70 kb 5 x 2 sets

wrist and hand work

My need to train

Thursday

Band Presses (2 yellow + 1 mag.) 5 reps x 4 sets

Friday

Even though I did some heavy (for a non-laborer) manual labor and it was tiring, it felt as though I hadn't been training. I don't know how to describe it but if I don't train I have way too much energy. In short I need to train for my sanity (or maybe those around me;) so did a hard one today. Feel a lot better. Tomorrow I am doing the Komen race with my mum.

Joint mobility

Windmill w/#50 kb x 2 reps
Ribbons w/#50 kb x 5 reps

Thrusters w/2 #70 kb's Density style for 10 mins/44 reps total
5 reps x 8 sets; 3 x 1 set; 1 x 1 set
Shoulders got fatigued at the end. Used box so all squats were thighs parallel.

Chins BW 3 x 3 sets
Swings w/#50 kb 3 x 3 sets

Walks with #36 290 feet(145 feet/arm) each one (overhead, racked and farmers)

Band dislocates x 30 reps

Manual Labor

I have been doing a lot of manual work including digging, sledgehammers and car pushing. No formal workout but did enough each day. Body held up fine and looking forward to getting back into training.

Last night did the workout with the class which was cool. Circuits done for 10 mins with #36 k/bell.

Ribbons x 3/side
Dragon twist(bell racked) x 3/side
swings x 3/hand
slingshot x 3/each direction
Tac. lunges x 3/hand
Overhead chops x 3/side
Racked squats x 3/side

This mornings kettlebell class

Inspiration comes to us in many ways and they are all an inspiration to me.

Wed - Friday Training

Wednesday
Joint mobility

Clubbells #15's
Swipes & presses 5 x 5
Shield casts 5 x 2
Behind head circles 20 x 1 set

Thursday

Band presses (2 yellow & 1 magenta) 5 x 5 sets

Friday

Chinups BW 5 x 3 sets

Squats Dbl KB # 60's 5 x 3 sets

Wrist/forearm work

Rolling thunder from ironmind

Saturday

Joint mobility

Band presses (2yellow + 1 magenta) 3 x 1, 4 x 3 sets

Monday
Joint mobility

Kb swings #50 3,6,9,12,,9,6,3,6,9,6,3,6,3= 81 reps
squat BW same 3,6,9,12,9,6,3,6,9,6,3,6,3= 81 reps

Zercher jump squats w/#50 sandbag 3 x 5 sets
Rolling thunder on 5" boxes #90 3 x 5 sets

Walks with two #60 kb's approx 180 feet each one
Overhead
Racked
Farmers

Wrist rotations 5 x 2 sets

Tuesday
J Mobility

Band presses(2 yellow + 1 magenta) 4 x 4 sets
Bottom pistol holds 10 seconds x 4 sets

#50 kbell
swing, clean & thruster x 3

Swing, high pull, clean & thruster x 3

Swing, high pull,clean & thruster x 3 overhead walk
same with other side
Repeat with farmers walk

Band extensor 50 x 2 sets

Rolling Thunder

This is the rolling thunder. I got mine from Ironmind.com. It is a rotating deadlift handle. Handle diameter 2-3/8".

Busy week

Been busy all week making upgrades for the garage! Good fun and will definitely be good the garage look a lot better.

Monday
Off

Tuesday
JM

Chins (Bw0 5 x 3 sets
Dips (BW) 5 x 3 sets
Both done on rings

Rolling thunder +90 3 x 3sets

Wednesday

2 1/2" thick bar deads
#156 x 3
#226 x 3
#206 3 x 2 sets
# 161 x 3 w/5 sec hold

Did some o'head,racked and farmers walks mixed with burpees and BW squats

Thursday

Band presses 2 magenta + 1 yellow 5 x 5 sets

Friday

Pistols (using band overhead) 5 x 3 sets
Tricep pushdowns w/band 5 x 3 sets

Circuits
A (2min 49secs) 2,4,8,16,8,4,2,4,8,4,2,4,2 = 68 reps
Jump lunge
Squats

B (4 min 38 secs) 2,4,8,16,8,4,2,4,8,4,2,4,2= 68 reps
Jump squat
Lunge

Kettlebell workshop

Some pics from yesterday's workshop. Excellent group of people and even got my parents to join in. I always have a lot of fun doing workshops and meeting people from all walks of life.

Thursday's training

double M/press (70's) 4 x 3 sets

gripper & extensor hand work

Light day as I have workshop on Saturday.

Training update

Sorry for the delay been prepping for this weekends kettlebell workshop

Friday

Went for a light run approx 45 mins.

Played around with gripper.





Saturday

JM

double snatch squat combo (KB)
#60's x 5 reps
#70's x5, 5, 3, 4 reps
#20's x 20 reps

Monday

JM

Deadllift #246 5 x 2 sets

Tabata
Thrusters #60 med ball x 4 sets

Zercher #60 med ball x 4 sets

Tuesday

JM

KB swings #50 10 x 2 sets

KB complex #50 5 times through w/out putting bell down
MP x 5 l+r
overhead walk
Cleans x 5 l+r
rack walk
suitcase deadliftx 5 l+r
farmers walk

Wednesday

JM

Turkish get up KB #70 x 2 reps

Deadlift
#135 x 5
#215 x 5
#305 x 3
#355 x 3
#375 x 3
overhand grip first 3 sets

Training update

Sunday
AM
band presses (2 magenta + 1 yellow) 5 x 2 sets

Pm
played aruond with some chins low reps

Monday
Joint mobility
DL #356 x 3; #376 x 3; #401 x 1
Chins (bw) 3 x 3 sets

Glute ham raises 10 x 1 set

Tuesday's Killer workout
JM

2 kb hand swings (32) 10 x 1 set

med ball cleans 2,4,6,4,2
farmers walk
med ball push presses 2,4,6,4,2
farmers walk
thrusters 2,4,6,4,2
farmers walk

Med ball #80
Farmers walk with #70 kb's for 250 feet
Farmers walks were done inbetween reps with the med ball ie cleans x 2, farmers walk, cleans x 4, farmers walk. So 15 x 250 feet = 3750 feet! Starting at push presses I rested halfway on the farmers walks.
Total time 24 mins. This was a killer workout and I am still feeling it today!

Wednesday
JM

Snatches kb (50) 10 x 1 set
10 r,10 l,10 r,10 l = 40 reps

Double kb M/P 60's 3 x 3
BW chins 3 x 3

Windmill kb (60) 3 x 2 sets

Hindu squats 50 reps

Thursday
JM

swings kb (50) 10 x 2 sets

Floor press (60's) 5 x 5 sets
Double kb rows (70's) 5 x 5 sets

#10 sledge pounding on tire x 30 secs
Kb swings x 30 secs
run approx 500 feet
3 x 3 sets of this circuit

Training is a passion

Starting to feel a bit more into it. Training feels great! I was amped to be able to train again. Lots of lessons to be learned from being sick;)

Wednesday

JM

Dead lifts w/fat bar (2 1/2) 145 x 5; 195 x 5, 3 reps x 2 sets
band presses 2 magenta + 1 yellow 4 x 5 sets

Chins(bw) 2 x 3 sets
2 hand swings (88) 4 x 3 sets

All d/l's touch & go

Thursday

JM

Clubbells
Swipes 15's 10 x 1 set; 25's 5 x 3 sets
outward shield cast 15's 5 (l+r); 25's 2(l+r) x 3 sets

Friday
JM

D/Lift
#135 3 x 1
#225 3 x 1
#326 3 x 3
last two sets staggered grip.

BW
dips 3 x 3 sets
chins 3 x 3 sets

workout update

Well I finally got a cold!!! So there is not much to report. Starting to feel better though:)

Wed 29th
joint mobility

dbl high pulls 70's k/b 5 reps x 2 sets

dbl cleans 88's k/b 2 reps x 2 sets

band presses 5 reps x 3 sets
tri pushdowns w/blue band 5 x 3 sets

Thurs 30th
band presses 5 x 3 sets

Mon 3rd
sumo deadlifts 100's kb 6 x 6sets

This wiped me out way more than I thought it would but interesting difference compared to barbell.

Todays training

Joint mobility

prisoner squats 2 x 10 reps

Ribbon 16kg k/b 2 x 10 reps

Turkish get up k/b
32kg x 2 (l+r)
40kg 2 x 1 reps (l+r)

Chins b/w 5 x 3 reps
snatches k/b 24kg 5 x 3 reps
superseted with 1 minute rests

Plate curls thumb on top(#10) and under (#5) 3 x 5 reps w/no rest

Hindu squats 20 reps

Clubbell circles behind head #1's 100 reps

Deadlifts

Joint mobility

Two hand kb swings (24kg) 2 x 10 reps

Deadlifts
#216 x 5
#286 x 5
#316 x 5
#336 2 x 5 reps

Rope work x 30 seconds x 5 sets
push press Sandbag #55 5 reps x 5 sets

Band work

Killer Saturday

Weighted walks

Took my 55 pound sandbag for a 3 mile walk. It took 49:06. Shouldered, Headlock, overhead, bearhug, zercher and across both shoulders. Carried it the whole time. Goal is to carry #100 in less than an hour!

Short and Sweet

Joint mobility

Double snatch w/front squat k/b 2 x 24kg 5 x 5 reps
1 min breaks

Monday - Thursday

Monday
Joint mobility

Deadlift
236 x 5; 306 x 3 overhand grip
376 x 2; 426 x F staggered grip
236 x 2 w/10sec standing hold staggered grip

Called it a day. Think that the hike took a bit more out of me than I thought. Live and learn

Tuesday
Joint Mobility
Skip x 100 w/blue rope

Bit of pain in right elbow area so just tested to see what aggrivates it.
M/press 12kg 1 x 20 l+r
Row 12kg 1 x 20 l+r slight pain
Push ups BW 1 x 20
French press 12kg 1 x 20
Chins BW 1 x 5 slight pain
Cleans 16kg 1 x 5 this was the most painful
Snatch 16kg 1 x 5
Cleans 16kg 2 x 3 reps
Rows on rope BW 1 x 6
Med ball pick ups #40-80

Plate curls
Two hand w/#20
fingers under 1 x 6
thumb under 1 x 3
One hand w/#10 fingers under 1 x 6
One hand w/#5 1 x6

Clubbells 15 behind head circle both ways 1 x 6

Wednesday
Joint mobility

Deadlift reg. bar #135 x 5; #236 4 x 5 reps
Turkish get up kb 16kg x 5; 32kg 4 x 3 reps
1 Min breaks

Zercher (sandbag #65) 3,6,9,12,3,6,9,3,6,3
Push press kb 24kg 3,6,9,12,3,6,9,3,6,3
8 min 45 seconds

Thursday
Joint mobility

Rope work/waves 1 1/2" x 50' rope 5 x 30 seconds
Double pedulum clubbell 15's 5 x 30 seconds

Farmers walk 32kg kb's 490' x 1

Finger extensor work 3 x 20 reps

The rope is damn HARD work! Very humbling!

Outdoor workout

Friday 17th

Joint mobility

Skipping 2 x 100 reps

Front lever #8 sledge 2 x 3 reps

Wrist roller 2" PVC 1/4 turns #65 3 x 5 reps (clock and anti clockwise

Loading pin #80 x 1 ; #130 x 1

Overhead squats keg #65 lots of singles 14ish

Short easy jog

Saturday 18th

Joint mobility

Hindu squats 1 x 30 reps

Turkish get up Dbl w/24s 2 x 1 rep

Swings #88 kb w/green band 5 x 10 reps w/30 second breaks

Clubbells 15's

swipe w/press 2 x 5

inward & outward shield cast 2 x 5 reps

finger extensor work 3 x 20 reps

Sunday 19th

Gripper trainer 1 x 12 reps 2 x 15 reps

supersetted with extensor work 3 x 20 reps

Hiking, chins and some fun with stones

Great to enjoy the fresh outdoor air

Great role models

My parents visiting from Oz. Definately a blessing to have such positive role models.

This week so far

Sunday 12th

did some light extensor work

Monday 16th

Joint mobilty

Push press med ball # 6o 2,4,6,8,10,8,6,4,2
Row keg #65 2,4,6,8,10,8,6,4,2
Partner ladder style

Deads 2 1/2" #156 5 reps x 10 sets w/45 second rests

extensor work

Tuesday 17th

joint mobility

Wednesday 18th

Joint mobility

AM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 2,4,6 twice through

PM
Swings w/#50 kb
Mountain climbers
Squats w/#50 kb
Burpees
Reps 4,6,8,6,4

Thursday 19th

Deads - all done overhand w/3 min breaks
#236 x 5
#316 x 5 x 3 sets
#236 x 5

Push press med ball #100 5 x 5
Rope climb 1 1/2 " 5 x 5
back to back w 1 min rest between

#200 sandball on stomache x 5 mins

Band stretching

extensor work

Felt great to be doing deads with the reg diameter bar again. I definately feel a huge carryover with grip now.
Revisited an old friend with the sandball on the stomache. Was talking to my friend Franz and he said he had just done it. Check out his blog at http://www.franztrainingblog.blogspot.com/
I forgot how painful mentally it is!
Extensor work is great. Really helping with the hand health.

Training

Double Turkish get up with two 24kg kettlebells

Thursday

Joint mobility

dbl k/b Turkish get ups (24's) 2 sets x 1 rep
(28's) 2 sets x 1 rep
32's are too heavy at the moment
This is a killer exercise. One of the hardest exercises I have done!

Friday

Joint mobility

#400 tire flips 10 sets x 5 reps w/one minute rests

Wasn't too hard so I am looking forward to getting some heavier tires:)

workout log update

I have been negligent in updating this so here is this weeks so far!

Monday 6th

Joint mobility

Fat bar deadlift: (bar + 90 pounds) 10 sets x 5 reps
1 min breaks

Tuesday 7th

Joint mobility

Dbl k/b snatch with mil. press w/24's 4 sets x 5 reps
Pullups on rings w/ bodyweight 4 sets x 5 reps

Rest 5 mins between sets

Wednesday 8th

Joint mobility

Swings k/b w/24 2 sets x 10 reps

Fat bar d/lift Bar + 117 pounds !0 sets x 5 reps

Keg carry approx 60 pounds: overhead to corner shouldered back

Finger extensor work