cleans and presses

Living well is lifes best revenge.......People hate you when you look and feel better than they do.

Wed.
Mostly pressing movements. Warmup with Abs crunches,leg raises and Jump rope.
Kettlebell swings: 16Kb and 24Kg for warmup.
Kettlebell presses: 2-16Kg, 2-24Kg sets of 5/ 32Kg. 3x4
Dumbell: Arnold presses: 40#,45#,50#,55# sets of 5(new exercise, slow and controlled for form.
Dumbell Floor presses: 60#,70#,80#,90# sets of 3 controlled.
Hanging chain dips: 3 sets max.

2 mile fast run in the after noon. Need to start to get in some intervals starting next week as the 5K road racing season coming up. Stretched like a good boy should.

Thurs:
Got some new KB today to make me happy. I am happy all day when the postman brings me my next set of Kettlebells. I love to watch them pick up this small box and look perplexed as they wonder what the hell is in here?

Abs roller: great little tool highly underated. Forget about the "lawn chairs" they sell on TV.
Kettlebell cleans: 2-16Kg,1-20Kg, 2-24Kg, 1-28Kg, 1-32Kg. Consentrated on speed and form.
OL bar Power cleans: 115-190# lots of singles.

Spin class at the Gym at noon: short class but always intense. lots of sweat. Can't wait for the weather to warm up. Global warming???? not in my woods!