Tuesday 1/31/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 110lbs 3x10

Deadlift - 135lbs 1x5, 185lbs 1x5, 240lbs 3x 1,2,3

BU Press 16kg - 3x 1,2,3 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 1x13, 2x12 (hands at sternum height, back of foot 8 inches forward of the bar)


Two handed swings 28kg - 5x 10

I know I'll have swings tomorrow morning at the CPKC session so I took it easy.


The CC pulls are definitely harder with my feet more forward. I think I'll back off a bit and work back up.

Monday 1/30/12

Morning:

Sets of 12 pushups alternating with sets of 2 pullups

Saturday 1/28/12

Morning:

Sets of 2 pullups alternating with sets of 12 pushups

Afternoon:

Squat - 65lbs 1x5, 105lbs 1x5, 145lbs 3x1,2,3

Pushups - 3x 15 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 1x15, 2x12 (hands at sternum height, back of foot 8 inches forward of the bar)

That was a lot of work (for me) in the last 3 days. I've been eating a lot to compensate for it. Next week I should be mostly back on schedule and I'm going to the Coyote Point Kettlebell Club session on Wednesday morning. I didn't get my swings in today, but I was tired. I might do them tomorrow depending on how I feel.

Friday 1/27/12

Morning:

3x sets of 10 pushups alternating with CC Pullups step 2 horizontal pulls - sets of 10 (hands at sternum height, back of foot a 7 inches forward of the bar)

Afternoon:

Back squat - 65lbs 1x5, 85lbs 1x5, 105lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 105lbs 3x 1,2,3

I changed things around a bit due to working out yesterday with the Coyote Point Kettlebell Club. This was my scheduled workout and was supposed to be yesterday. My hamstrings were sore, but not as bad as I thought they were going to be.

Thursday 1/26/12

Morning:

I attended a session with the Coyote Point Kettlebell Club headed by Dan John over at Park Road Fitness this morning. I had an incredible time. Everyone was very cool and the workout was fun. I did more swings than I have done in many months and my hamstrings are letting me know about it. I hope to make it there at least once a week.

Tuesday 1/24/12

Morning:

Sets of 2 pullups alternating with sets of 12 pushups

Afternoon:

Back squat - 65lbs 1x5, 85lbs 1x5, 105lbs 3x10

Deadlift - 135lbs 1x5, 230lbs 3x 1,2,3

Two handed swings 24kg - 3x 10, 5x 14 on the minute (70 total in 5 minutes)

My deadlift sets were supposed to be 235lbs, but I forgot to put one of the 5's on one side.

First time hitting 100 total swings in a workout...and only with the 24kg bell. I am tired...lol. I feel it's better to go slower than it is to move quickly and get injured.

Saturday 1/21/12

Morning:

Sets of 2 pullups alternating with sets of 10 pushups

Afternoon:

Squat - 65lbs 1x5, 85lbs 1x5, 140lbs 3x1,2,3

Pushups - 3x 15 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, back of foot a 6 inches forward of the bar)

Two handed swings 24kg - 2x 10, 5x 13 on the minute (65 total in 5 minutes)