Add "Convict Conditioning" to your kettlebell routines

Jan 13th.
todays training:
morning: "cindy" WOD (controled speed to slower rate based on exercise but did in stop from each and the 5 rounds)


I have been reading and working with some of the routines in the new book" Convict Conditioning",by Paul Wade. So far the book is yealding a number of suggestions to improve my body weight condtioning I normally incorperate in most of my training. Paul Wade is a true SME on keeping strong when being incarderated in a prison or jail. It is the first book that  takes an exerecise from the most fundermental form to the most advanced in a well thoughtout and proven sequence. No mater your current level of fitness, you will be able to advance in a step by step format.
As Paul Wade indicated in has book, body weight exercise as a strengthing modality, is totally underated and weight train is over rated. It has always be my opinion, that when you start a fitness program, you should start in a prgression of body weight exercise, and when you can do all the major exercises in sold number and volume, then start in add bands, then weights. It not unusal to find some gym rat who can bench press 200 lbs and yet can not do 50 push ups or a 5 handstand pushups.

Jan 12th.
today's training;
5k run in morning
afternoon:
heavy bag for 15 min.
20,24,28kg snatch sets of 5 reps
full BW squats 10 sets of 20

Jan 11th.
today's training:
morning
joint mobility warmup
50,40,30,20,10 reps
pushups
24 kg swings
afternoon

heavy Kettlebell cleans
28kg cleans 10 sets of 10 each arm.

Jan 10th.
today's training:
5k road run for OC road runners club seris. Very cold but low wind which is not as bad as last week. time a little better than last week as my training mileages come up. Same thing next week but in a differenet location. mostly all flat for next week.