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5:30 a.m.

 

joint mobility drills warmup

 

A1: 70lb kettlebell Military Press 3x5 L/R

A2: 55lb kettlebell stand on one leg one arm row 3x6 L/R

 

one set of A1, rest one minute, one set of A2, rest one minute, repeat.

 

B: 70lb kettlebell swings, tabata (8x20:10 work to rest)

 

pwo shake:

soy protein isolate

hemp protein powder

strawberries, blueberries, banana

1 tsp cinnamon

3 tbsp sugar

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a1: double KB Military Press, 55lb, 1x6, 2x7, 2x7

a2: bent over alternating KB rows, 62lb, 3x6

 

one set of A1, rest one minute, one set of A2, rest one minute, repeat.

 

b1: weighted dips, +35, 3x5

b2: barbell curls, 75lb, 3x5

 

one set of b1, rest one minute, one set of b2, rest one minute, repeat.

 

800mx4 @ 7:00min/mi pace.

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a1: Double KB Military Press, 55lb, 3x8

a2: Double KB Bent Over Row, 55lb, 3x8

 

b1: Weighted Dips, +25, 3x6

b2: Trap Bar Deadlifts, 205x5, 255x5, 275x5

 

c: ab wheel rollouts

 

 

it's been forever since doing deadlifts, let alone trap bar deads. On saturday, I'll up the poundage on them and probably go to a heavier 3x3 once I regain my comfort level with them.

 

I went down on weighted dips, I felt like I was getting sloppy on the +35 when I got further along in the workout. So I am going to concentrate on +25 and work up to a nice solid "easy" 8-10 reps before starting over at +35.

 

This is a great workout and I felt like a million bucks afterwards.

 

Post-workout shake:

1c Yogurt

2 scoop Soy Protein Isolate (20g protein)

3 tbsp Hemp Protein Powder (10g protein)

1tsp cinnamon

sugar

banana, strawberries and blueberries.

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April 07 2009

 

@home this morning with a pair Kb's.

 

a1: Double 55lb KB Clean and Military Press, 3x7

a2: 55lb KB Snatch 3x10 L/R

 

b1: 55lb KB SIngle Leg Deadlift, 3x5

b2: Double 55lb Kb Swings (outside the legs), 3x10

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a1: Double Kettlebell Military Press, 55lb, 2x7,1x6

a2: Kettlbell Renegade Rows, 55lb, 3x7

 

b1: Pistols, 3x3

b2: Kettlebell Single Leg Deadlift, 55lb, 3x5

 

c: Double Kettlebell Jump Shrugs, 3x10

 

d: hanging leg raises, 2x5

 

 

pwo:

6 dates

 

hemp protein powder and stevia in filtered water.

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a1: weighted dips, +35 3x5

a2: pullups, 3x5

 

b1: Trap bar deadlifts, 205x5, 255x5, 275x3, 295x3, 295x3

 

c1: Hanging leg raises, 2x5

 

 

I'm gonna try doing "exercise breaks", which I got from Mike Mahler. It's basically GTG. I'll do double KB Presses, on the hour throughout the day, probably only 4 reps. So I'll wind up doing something like 8-10 sets of 4.

 

I'm also gonna try running later.

 

 

Post-Workout:

Raisins and dates

 

shake:

filtered water

hemp protein

blueberries

banana

strawberries

stevia

spirulina

cinnamon

glutamine

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