Monday's training

Fat bar deads #120 x 3; #170 3 x 3
Chins BW x 3; #36 KB 3 x 3

Double KB racked squats #70's 5 x 3
Leg raises 3 x 2

Walks w/2 #50 KB
Overhead 255 feet
Racked x 255 feet
Farmers x 510 feet

Fridays fun

Did two workouts today which is a nice change:)
AM
Club #15 approx 8 mins of various things. Shield casts, pendulums, swipe with press ...

PM
Bottom up Kettlebell presses
#50 2 x 2
#60 1 x 2
#70 1 x 3

Mil. press #80 1 x 1

All walks for 500 feet and didn't put bell/s down till all were completed

Double overhead KB walk w/#16's
DBL rack walk w/#16's
DBL farmers walk w/#16's
Single Overhead KB walk #16 (swap halfway)
Single rack walk #16 (swap halfway)
Single farmers walk #16 (swap halfway)

Extreme Strength

Found this on youtube. Pretty damn amazing.



Has some other vids on his site also:
http://dominiclacasse.com/domlacasse.html

Already thinking about a heavier tire:)

But not for some time and I don't know if I have the room!

Double kettlebell squat w/50's 3 x 3

Tire flips 3 x 3
#200 blob cleans 3 x 3

The tire groove is getting better but it is still damn tough.

last two days training

Tuesday 2nd

Push ups 10 x 2

Clubs #25's swipe w/press 3 x 3

Blob tosses #30 8 x 3

Later
bbsa x 3, 4
extensor band 6 x 2
2 bands 6 x 2 (partials)

Wednesday 3rd

Rolling thunder
#75 x 5
# 95 x 5
#105 x 3
#115 3 x 3; 4 x 3; 5 x 4

Plate curls #20 (2 x 10's) 5 x 2

Video from newsletter #1
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http://www.theothersideofstrength.com/

Today's kitty litter workout

Rolling thunder #75 x 5
#110 x 3
#135 3 x 2; 1 x 1

Med ball clean & press #100 5 x 3
Bw chins 5 x 3

Evil wheel rollouts 5 x 2

Later did extensor work 10 x 4

tire flip PR

I am pretty happy about the tire flipping! I wish I knew how much it weighed!

Tire flips 4 x 2

#200 blob cleans 4 x 2

Felt real strong today.

Pavel is in town tommorow so will be great seeing him:)

Todays training

DB mobility

Ren. rows w/pushup #45 5 x 3

BW rows on rings 5 x 3

Clubs #1's behind head circles 100 each way

Todays fun

Mil. press #72 3 x 5

Chins on rings BW 3 x 5

R/thunder #100 3 x 5

Hack squats #72 5 x 5


Circuit 30 secs each exercise and three times through

Sledge chopping on tire #8
Two hand swings #72
Sledge
Dbell snatches #45
Sledge
Med ball shouldering #60

Tuesday training

Clubs #15's

Snatch to crucifix
Swipe to crucifix
swipe to overhead press
done in circuit 5,4,3,2,1 with breaks between steps

gripper BBSA 3 x 3
band extensor 10 x 3

Updates

Assisted at the Mahler/Cotter workshop over the weekend. In short it rocked! I had a great time learning and hanging out with them. Also got to see Franz and Yoana from Revolution LaJolla. They are just two of the best people in the industry! Also caught up with some and met some really good people.


Sumo deads w/24's 5 x 1

Swings w/24's 5 x 1

Squats (24's) 5 x 4
Rolling thunder on blocks #100 5 x 4

Nice easy day but feels good to be doing something. Even better the teeth didn't give me any problems!

Training update

Training has been on the back burner since the teeth mauling;) I overdid it and have been taking it easy doing some Indian clubs, kettlebells and few other things. I don't like the feeling of not being able to train hard and it is certainly frustrating but necessary. I am feelling that next week will be a lot better.

I have been lax in posting the workouts also but I'll be back to it soon.

First workout since tooth fairy came

Corey's 1.5" #172 dumbell

Played around with the #172 a bit got some solid reps but it is still not owned. No photographer today so it was hard to get a good pic!

Kb presses #50's 5 x 3
Bw chins 5 x 3

Blob #20's long cycle 10 x 3

Felt great to be back doing something. Going to let the mouth heal up a bit before I push it again.

The lay off has given me a chance to reflect on training:)

Cool KB article

For whom the bell swings

Posted on dragondoor.

Training update

I got my wisdom teeth pulled yesterday so the training will be easy for a little bit! Anyways:

Wednesday

Played around with Corey's #172 bell! got a solid one right but left has a bit to go. just fun nothing serious.

BU presses #50 x 2
#60 x 2
#70 x 2; 1; 2

Fatbar deads #135 x 3
#185 3 x 2; 2 x 2

Squats (#50's) 5 x 2
Chins (BW) x 5; #30 x 5

Later
1 arm rollouts 3 x 2
supermans on bosu 10 secs x 5

Thursday

Played around with Joe doing a lot of different things mainly with sandbag and med ball.
First visit to Rif gym. Has a great feel to it. Lifted his stone. Good fun:)

Friday

Rolling thunder holds #90 10 secs, 20 secs & 30 secs

"The goal of life is living in agreement with nature" Zeno

Indian clubs #15's

Swipes x 10
Pendulums x 10

Swipe w/crucifix 5 x 4
Swipe w/press 5 x 4

Tempo runs 110 x 10

Extensor work

If only school was like this now...

http://memory.loc.gov/mbrs/awal/0097.mpg

So many facets of our lives would be better off.

"I have no fear of losing my life - if I have to save a koala or a crocodile or a kangaroo or a snake, mate, I will save it." Steve Irwin

Steve Irwin dies
Got bumbed this morning when I heard this news. I went to his zoo couple of times . First time it was a shack and a few snakes and lizards. I went back there about ten years later and it was totally different. He really poured all his money back into it and revamped it totally. Feel for his family. He did a lot furthering the causes he believed in. A real shit of a way to go.


Todays workout
Played around with the bands on squats & deads

Dbl KB clean 88's 1 x 1

Bu press 24kg KB 5 x 2

Dbl BU press 24's 5 x 1; 4 x 2
BW ring pullups 5 x 1; 4 x 2

Dbl KB snatch w/squat 24's 5 x 3 (1st set overhead squat, 2nd & 3rd racked)

Overhead squat w/PVC

Extensor work
Band mobility

Haven't done the double snatch in too long! Excellent exercise and coupled with the squat made it even more brutal!

training updates

Friday

BU press #60 KB 3 x 1
#70 KB 1 x 3
#88 1 x 2 miss

Played around with grippers and some extensor work

Saturday

Tempo runs 10 x 110m
pushups 10 x 10