DINNER WITH THE BROWNS

PRESSED FOR TIME ON 101409

* My soon to be business partner called me yesterday afternoon and invited Lisa and me to dinner w/ him, his wife, and their two amazing kids. I had about 1:30 min before we met up with them, and I still hadn't done my workout.

* I was up for heavy Dbl KB presses, but decided to go for this quick 15 min single KB workout.

W/ One 24 KG Kettlebell.

AMRAP IN 15 Min.Of:

5 Goblet Squats

5/5 Military Presses

5 Pull Ups.

Check it out here.

LIVING LIKE A WARRIOR

                                                        [ The Original Viking Warrior]

WARM UP

Kettlebell Free Style w/ 16kg
Pumps

CONDITIONING

15/15 Viking Warrior Conditioning w/ 16 KG @ 26 sets of 7/7 = 182 Snatches

COMMENTS

*Trained w/ A.C. for the first time and killed it. It's always good to have a partner to bounce things off of.

* First time doing VWC in a good while. I'm hoping it will help me w/ my snatch test numbers, but I don't want to overtrain it. The tendancy is there so I have to watch it.

WOD 101209

WARM UP

3 Bent Rows
3 Military Press
3 Front Squat
3 Pumps
* 3 Rounds

STRENGTH

A1) Dbl 24kg Military Press 5x5
A2) KB Pull Ups 4,3,4,3,3

B1) Dbl 24kg Front Squats
B2) Dbl 24kg Single Leg Deadlift

C1) 10 Min TGU 1/1 @ 8 Totalw/ 32kg

COMMENTS

* For some reason, I was a little weaker in the pull ups today. I tested my pull up numbers the other day so that could have been the reason why.

* I decided to do 10min of 1/1 TGU instead of 4 sets of 5/5 reps. I felt it was starting be too much and it was taking me longer to recover.

* I'm going to try to get at least 1 foam roll session in per day. I can already feel how much it is helping me.

SATURDAY STRENGTH DAY

WARM UP

3 Pumps
10 OH Sqts
5/5 Cossack Stretch
*2 Rounds

10 Goblet Sqt w/ 16kg
5 MP Lt/Rt
5 Windmill Lt/Rt
* 2 Rounds

STRENGTH

A1) Db 24kg C&P 5x5/5
A2) 7kg Ring Pull Ups 5x4

B1) Dbl 24kg Front Squats 5x5
B2) Dbl 24kg Windmill 5x5/5

CONDITIONING

24kg Snatch 8x5/5 "On the Minute"

YESTERDAY'S WORKOUT AND MY MORNING CUP O' JOE.

WARM UP (Yesterday)

3 Dbl 16 Kg Bent Rows
3 Dbl 16 Kg Front Squats
3 Dbl 16 Kg Military Presses
3 Pumps
X 3 Rounds

STRENGTH

A1) Dbl 24 Kg Military Press 5x5
A2) Dbl 24 Kg Bent Row 5x5
B1) Dbl 24 Kg Front Squats 5x5
B2) 24 Kg TGU 4x5/5
"Cup O' Joe" CONDITIONING (Today)

A1) 50,40,30,20,10 Swings w/ 32 Kg
A2) 10, 20 ,30, 40, 50 Sledgehammer Tire Chops w/ 8lb Hammer

COMMENTS

* I'm getting a lot deeper in my front squats, which means my hip flexibility is improving. I haven't felt any strain in my lower back since going heavy on these, which is good. I can attribute that to staying tight during the eccentric part of the life and snapping my hips forward at the top of the lift.

* My TGUs are feeling really strong. I feel I'm right on the threshold of the 5th set.

THE WASP THREAT HAS BEEN ELIMINATED

WARM UP

Foam Rolling

2x16 kg Dbl Front Squat to Military Press 5,4,3,2,1

STRENGTH

A1) Dbl C&P w/ 2x24kg 5x5
A2) KB Pull Ups w/ 7kg x 4,4,4,3,3

B1) Dbl Front Sqt w/ 2x24kg 5x5
B2) TGU w/ 24kg 4x5/5

FINISHER

Driveway Dbl 16kg Lock Out OH
Dbl 16kg Swings x 10
Driveway Dbl 16kg See Saw Press
*2 Rounds

COMMENTS

* Felt great today, but I need to get out there a little earlier. I replaced the double 24kg swings in the strength portion and replaced them w/ the TGU that way I can have two days to focus on conditioning with the swing and snatch.

HIGH OCTANE CARDIO SESSION

WARM UP

30 Pulls On ATS ROWER

5/5 KB Snatch w/ 16kg

* 3 Rounds

HIGH OCTANE CARDIO

200 M Row On ATS Rower

10/10 KB Snatches w/ 24 kg

*5 Rounds

*finished in 11 min. Going for 10min next week.

CORE

30/10

Spider Man Plks

MC Flex

Side Plk Lt

Side Plk Rt

Super Plk

REHAB

Foam Rolling and Joint Mobility