Some good PHA this morning

May 2nd.

Warmup: joint mobility, Indian clubs and lots of rep with cleans, dead lifts and bench. Long warm-up as the routine is high stress.
“three bars of death”
10,9,8,7……..3,2,1, reps for time.
Dead lift 1.5lbs body weight
Bench press body wt.
Power clean: .75 per cent of body wt.
18:55 good time.
This is your typical PHA (peripheral heat action) type of training. Most of my training that is non Kettlebell is PHA as the kettlebell work is just the complete opposite. PHA was used by progressive body builders many years ago who wanted more than hypotrophy out of their training with set after set of the same exercise that did not advance total fitness or strength. Also PHA develops work capacity that the straight set routine does not.
19:00 min.
May 1st.
25 mile bike ride early in morning. Fast hard pace.
SHOT after ride
Kettlebell wall balls with 12kg.
April 30th.
Warmup: jump rope, Indian clubs
15 min on heavy bag full contact.
50 situps
April 29th.
Warmup:Indian clubs,SHOT with D-ball, tire slam,
100 kettlebell snatches with 16kg two hand switches
20 min.
Thrusters with2- 24kg kettlebell and pull-ups
GHD situps and back ext. 50 reps
Bike ride for 15 miles: very windy.
April 28th.
Kettlebell boot camp training:
April27th.
Warmup: bands and joint mobility exercise.
BB hand snatch with 75#
Kettlbell snatch 16kg to 24kg.
Ring pushups:
Pull-ups with 20 lb. wt.
2nd session:
Bike ride
10 min heavy bag.
April 26th.
Warmup: Stretch bands, Indian clubs, jump rope.
BB squat:
Bent BB rowing: 200 lbs
Kettlebell floor press: 36kg
Kettlebell standing push jerk. 24kg
April 25th.
2 mile run on trail.
April 24th.
Rest day: round discussion with old training partners in the 60and70’s . it was a mind blowing meeting! All have continued training for over40 years! First see if you make it that far, then make it in the shape you were in when you were 20 something. We will continue to meet more frequently as this is a way of showing that fitness is a life time endeavor .
April 23rd.
Warm-up: Shot, convict conditioning, and bands.
6 min. kettlebell cleans
6 min kettlebell long cycle press
6 min kettlebel haft snatch
Rack deadlift: sets of 3 reps.
OL power cleans setst of 2 resps.
April 22nd.
18 mile bike ride. Cool morning, using a hard pace.
Warmup:
SHOT practice, Indian clubs stretch bands
6 min. kettlebell push jerk.
6 min. Kettlebell push press.

20 min for time
Kettlebell truster5/5 reps
Barbell hang power clean 5 reps
Claping pushups 5
Box jump 9 reps
April 21st.
Rest day.