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

Cool sunset

The Blob family (they love da chalk)

Indian clubs # 15 cleans x 10
Pendulums x 10
Behind head circles x 10
Press from clean postiton x 10

Blobs #35 1 x 5
#45 1 x 2 assisted
#50 1 x 1 assisted

At this rate I think that I am going to get the #50 as it has rougher edges. Th #45 has a mean angle on it and just slips out of the grip! One day I will nail it.

Todays training

Self portrait of sledge levering #10

Sots press #50 3 x 3

Sledge levering #10 1 x 3

1 arm roll outs 4 feet from wall x 1
5 feet from wall 1 x 3

Farmers walk #155 x 278 feet in 1 min 8 seconds

You wouldn't be dead for quids

Quids is dollars for those of you that don't know.
I have read some of his books. Good laugh. Very Australian so you may need a translator;) Most of his books I have read are about a bouncer working in King's Cross, Sydney.
You can read a bit about him here: http://www.harpercollins.com.au/robertgbarrett/index.html




Went out to the nearby track. Gotta love being outdoors when the weather is this good! I can't imagine being cooped up inside all day long, just doesn't seem natural (I am lucky;)

Tempo runs 110 x 10
Pushups 10 x 10

Came home and played around with the #15 Indian club
Pendulums x 10
cleans x 10
swipes x 10

New website

My new website is up and running. Be sure to check it out and let me know what you think.

http://www.theothersideofstrength.com/

Sign up for the newsletter;)

Ken

Last few days of training

I should have tested my time in the 110 meter before I judged what I though was 60 - 70 %! I have been running the tempo runs way to quick so I have slowed them doen to the right pace. Much better. No wonder I felt burnt out. Anyways I will treat this as a back off week and pick up where I left off.

Friday

BU presses #60 3 x 5 sets

Extensor work

Saturday

Tempo runs (correct pace!) 110 x 10
pushups 10 x 10

Sunday

Played around on a kids climbing wall. Not really training but a nice way to test if what I have been doing is working. Good fun and tough!

Monday

Bu press #50 x 3
#60 3 x 3

Tire flips after a few attempts was able to get four singles! Humbling to say the least.

It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult. Seneca

Thanks to friends like Pete I inherited this tire over a week ago. It has been sitting there taunting me. I don't know how much it weighs but it is heavy for me:) Got it for a couple of singles but couldn't go the double yet! the movement at the start is getting the hand placement. I will be using a wider grip from now on as this was too narrow. Coach is not amused;)

Todays training

Joint mobility

Clubbells #25

pendulums 6 x 1
swipe with press 6 x 1

2 club work
pendulums holding one in cleaned position 3 x 2
swipe with press 4 x 3; 6 x 2

extensor work

farmers walk #88's 530 feet