Friday 4/30/10

Tonight I did 5 mins of Kb Clean & Jerks with 2 1-pood bells. That was some good shit. I really like just doing something without counting reps.

Yesterday I did 12 mins of swings and jogging in between swings. brutal too.

Tuesday night

Was pretty run down from the days work so no C&J, instead I did 5 minutes of turkish getups and pull up ladders. Definitely need to work on pullups every day.

Tuesday 4/27/10

5, 4, 3, 2, 1

Kb Clean r/l
Kb Push Press r/l
Front Squat r/l

Took me about 5 minutes. A good little workout to get the metabolism rolling first thing in the morning. I am going to do heavy clean and jerks tonight. Weighed 228 this morning.

Monday 4/26/10

Finally feeling better after being sick for a week! Did some Kettlebell work to get back into things.

10, 8, 6, 4, 2

Swings L hand
Goblet Squat
Swings R hand

Didn't time this but I didn't need to. I kept a high pace and this was a lot harder than it looked. I used a 1 pood bell. I really liked this. I think I will use kettlebells liberally for the next month as I made a goal to lose 15 pounds by May 24th 2010. At the time of this post, I weigh: 230#...Ouch! I will mix in some barbell lifting as well, but not a ton of volume. Weight on the bar and low reps is the name of the game.

4/17/10

Max Effort Chins w/ blue band

3+3*, 3+3*, 3+3*

the +3 is because Rob assisted an additional 3 on each set

Team workout with Bob
refer to CFDV for entire workout explaination

22 rounds in 15 mins

Tuesday 4/13/10

Power Snatch
50Kgx2x7

5 rounds
10 db snatches 35#(5/side)
10 push ups

time: 6:45

First conditioning workout in a looooooooooong while, and it shows. Tomorrow, rest!

Monday 4/12/10

Squat
220#x5x3

Press
125#x5x3

Pull ups w/ green band
5, 4, 4

Damn!!! I really suck at pull ups. Need to do more of those. Also my nutrition sucked ass today. Needed way more calories. I will make up for it tonight. Tomorrow I'll hit the power cleans and conditioning.