"Make things hard" U bet!

June 22

Warmup: Indian clubs, and jump rope21-15-9 reps
2-16kg KB trusters
Pullups
6:30 min.
Second session:
Kettlebell cleans: 16kg to 28kgs 2 min sets
 (thrusters were fast, but as always, pullup take time.
June 21th. Monday
Warm-up: jump rope, and joint mobility
Trap bar deadlift: 145-400lbs.
Kettlebell press: 16kg to 32kg
June: 20th.rest day
Warmup with 30# Xvest for 2 miles walk/run.
10 mins on wall with SHOT
June 19th.
20 mile bike ride at race pace. Hot morning but great ride.
June 18th.
Warmup: Indian clubs, air squats, jump rope.
Ft. Squat barbell: 95-135#
Power clean: 95-155#
Push jerk: 75-105#
Kettlebell push jerks: sets of 10 with 28kg.
June 17th.
Morning: bike ride for 14 miles of intervals. Nothing like lighting up your legs first thing in the morning.
Afternoon: lets trash the legs some more
50 wall balls
500 meters C2 rowing
30 wall balls
1000 meter c2 rowing
20 wall balls
2000 meters c2 rowing
26 mins
Double dip WOD day.
June 16th.
Kettlebell boot camp in morning
50 reps each for the following:
24kg H2H swings,50 pullups,box jumps, SDHP, kettlebell push jerk, Kettlebell cleans, dips, pushups,GHD back ext,get up sit ups 500 reps total in 31 min.
June 14th.
Kettlebell snatches: 16kg/20kg sets of 25 reps, June 14th Monday.
Warm-up:
Indian clubs,bands,jump rope
Trap bar deadlift: 135 to 400lbs
Dumbbell press: 35-70lbs
Kettlebell press. 24 to 36 kg. ( record of 12reps on the 36kg)
Second session;
4 min cleans 24kg, 30 reps
4 min push jerk 24kg 32 reps
This was a strength session that was performed a set of each exercise to check absolute strength level. There was no records on the deadlift of dumbbells, however the 32 and 36 kg kettlebell sets of over 10 resp was.

early morning ruck just like our troops are doing daily.

June 13th.

1 hour “ruck” with 40lb Xvest in early morning. Some running each min.
Later a session of convict conditioning of ring pushups, pull-ups and kettlebell getup situps
June 12th.
Warmup Indian clubs, SHOT work, and jump rope
3 sets of 6 min. kettlebell cleans, longcycle press, push jerk with 24kg
Sets of 24kg push jerk at 15 reps per min. (that was not that much fun)
June 11
Good warm-up of bands Indian clubs and convict conditioning.
Battling Ropes: Tabata for 8 sets
10 min on heavy bag
Sand bag squat cleans: 10 sets of 5 reps. (they are never easy but fells good when you stop)
June 10th
Good warmup: bands joint mobility and jump rope.
20kg kettlebell push jerk warmup
24kg kettlebell push jerk 5 sets of 10 reps
28kg kettlebell push jerks 10 sets of 5 reps.
Finish with a few sets of pull-ups and ring pushups
The session was devoted to speed of the push jerk with is too slow when I looked at a film.
June 9th.
Kettlebell Bootcamp in the morning for a warmup
Later:
3 six min sets of Kettlbell of cleans,long cycle press and push jerk.
32kg swings
June 8th.
15 mile bike ride on rail trail for speed.
June 7th
Indian clubs, stretch bands, and joint mobility. 15 mins. On heavy tai bag
21,15,9 reps for time
Barbell power cleans 130lbs
Wall balls 20lbs.
7:17
Good WOD I made up
Second session:
Trap bar dead lift: 145 to 300lbs 5 sets of 5 with 300 lbs with shugg.
Kettlebell push jerk; 9 Sets of 10 reps with 24kgs.
That was a great workout!

Kettlebell trusters and rowing,,,,,,,,,endurance day.

June 6th

Indian clubs, stretch bands, and joint mobility.
2000 meter rowing
100 reps of 2-16kg kettlebell thrusters
100 reps box jump pull-up combo
2000 meter rowing cool down.
50 abmats
June 5
Power lift meet in Pine bush:
Small powerlift meet, not as many as last year. I guess few like lifting real weights. Well, I got to see some good benching as there was a lot of “bench specialists” instead of the 3 lift lifters . When you compete in a full power meet, you can expect to be lifting very heavy weights, mostly all day offm there fore meets has an endurance component if you want to do well.
There were 4 men in the meet that were bench pressing over 600 on one over 700lbs. that’s like laying on ones back and trying push a small car off your chest.
June 4th.
Joint mobility, bands, stick and
“Randy”
75# barbell 75 reps without dropping bar. 5min:40sec.
20 mile bike ride on trail.
June 3rd
Increased my XVEST weight to 30lbs for some hill repeats. For 30 min.
5 min on heavy bag.
2 min push jerk 16kg and 65# I arm speed row. 2sets
2 min push jerk 20kg and 75# I arm speed row. 2sets
2 min push jerk 24kg and 85# I arm speed row. 3 sets
June 2st.
Warmup:
Indian Clubs, joint mobility
Boot camp in the morning
Second session
Ketttlebell snatches
16kg 6 min set.
20kg 1 min sets.

back from vacation......... back to the salt mines

June 1st.

Warmup:
Indian Clubs, joint mobility
“Nutts” WOD
10 HSPU
15 Deadlifts 250lbs
25 box jumps
50 pullups
100 wall balls
200 double unders
400 meter jog with 45lb plate

New WOD so took my time to check it out. The wall balls and double unders were as always the hardest. the second sesson was quick kettlebell workout but tomorrow it snatches.
Second
4 min 20kg swings
6 min. 20-24kg cleans
6 min 20-24kg long cycle press
6 min 20-24kg push jerk.
May 31th.
Track session: 12- 100 meter sprints with 100 meter jog.
20 pushups and 40 28kg swings after each lap.
SHOT training on wall. 10 min.
Later.
Kettlebell cleans. 24-32kg
Barbell power cleans and press.