aug 27

Aug 27th

This is a picture of a "wings" lift with kettlebells. Its basically a Iron cross lift but the the weights are landed on the forearm instead of hanging.

WO du jour: warm up with stretch bands and Indian Clubs.

1 to 10 rep kettlebell thruster by taking a breath as the number increases and without dropping the 12 kg kettlebells

Kettlebell snatch 4 min each arm for 15o reps total with 16kg.

rest 10 min.

10 reps per arm and switch for 180 reps

40 reps GHD sit ups and back extensions

This was a very intense workout this morning especially the new Kettlebell thruster with a "breathing squat" exercise technique, which has been used since the early 19th century to induce growth hormone.

Aug. 26

WO du jour:

1 hour "Ruck" with 30lbs xvest.

barbell snatch: sets of 3 reps from 45lbs to 100 lbs.

Dumbell clean: 10 sets of 55 lbs.

Afternoon session:

Indian club and stretch band warm up.Light Kettlebell and "wings" 20lbs.

4 min timed set of 2-16kg Long cycle at 6 reps per min.

10 min rest.

4 min. timed set 2-16kg long cycle at 6 reps per min.

4 min. timed set 2-16kg long cycle 4 reps per min.

Aug 19th.

WO du jour:

warm up with stretch bands, joint mobility and Indian clubs.

4 min sets of 16kg KB long cycle for 5 sets.

Aug 18th.

WO du jour: 20 mile on trail. 62 min. for a uncomfortable ride. Sort of a time trial.

Aug 16th.

WO du jour:

warm up with stretch bands, light Kettlebells and Indian clubs.

"Wings" with 15 and 20lb kettlebell for shoulder rehab. Besides it looks cool.

10o reps of the following

push ups

sit ups

air squats

pull ups

10 sets of 10 125lb SHDL for 5 reps

10 sets of 20 to 24kg kettlebell push press.

Lots of speed on the high pull and 6 reps per min on the push press.

That session for not doing shit over the weekend.