Sunday, December 27, 2009

Wow, it has been while....

I have still been working out but have neglected logging it all online. So, here is what I can remember.

Sat. Dec. 26

Kettlebells
Dynamic Warmup followed by 16kg TGU/3 on each side
Conditioning Curciut
20 H2H
10 Jerks (started with 12kg and had to go down to 8kg)
20 2H Swings
10 Pushups
10/10 one arm swing r/l
10 air squats
20 2H swings
10 Russian Twists
(5 rounds for time)
Took something like 29 minutes

Friday Dec. 25
Dynamic warmup
6 sets of
3 clean and Presses each side
5 goblet squats
then
Pullups - 3 sets of 2 - Bar at kids playground was a challenge due to thicker bar and narrow grip.
One set of 16 kg snatches .....stopped there.

Thursday Dec. 24th
Run 27 minutes
Meet up with Robby and fast 20 minute run
total 47 minutes. Felt good to run fast.

Wednesday Dec. 23rd
Dynamic warmup
Assisted pistols - 5 sets of 5 per leg
Snatch ladder - 15 to 1 recovery while robby did his.

Tuesday dec. 22nd
5 TGU - 16kg r/l
1 to 5 ladder of
clean and press
goblet squat
Pullup
3 times
then
8 rounds of run 400 and 20 swings

Monday dec. 21st
recovery day

Sunday
I don't remember

Saturday dec 19
Run with Erin - 7 miles - 1 hour

Friday dec 18
KB workout of clean and presses and pullups
Goblet squats, TGU......

Thursday Dec 17
Off - expedition night at school

Wednesday dec 16
I did something with kb

Tuesday dec 15
worked out at robby's gym... created my own kb workout

Monday dec 14
Off

Sunday dec 13
KB
TGU
Goblets and Pulls
then 15 minutes of weighted swing ladders
8,12,16
2hswing
H2H
One arm
snatch
2 times

sat dec 12
Kb with Robby and 37min run

Fri dec 11
Off

Thursday dec 10
KB with Erin
10 x 10 swing
then a circuit

Wed dec 9
KB and row 10k

Tue dec 8
off

Mon dec 7
KB with Robby and 20 minute run

Sun dec 6
20 min run and 10k row

Sat dec 5
28 min run and 10k row

Sat dec 4
Condidtion VO2 max 36:36 for 17 rounds

thur dec 3
off

Wed dec 2
Row 10k

tues dec 1
??
nov 30, 29, 28
???

fri nov 27
5x5 goblet squat and I am sure I did other things.

thurs nov 26
40 minute run.....knee hurt

Wed Nov 25
bike 1 hour
SNatch vo2 15:15 for 20 minutes

Tues Nov 24
run 15 min
swing
c and p
russian twist
Row
Run 15 minutes

mon nov 23
off

Sunday nov 22
kb work and row 30 min

sat nov 21
1:30 run - knee pain.....had to stop running.

fri nov 20
walk lunge, dips, slambags........

Thurs Nov 19
CFD - situps and running.

Wednesday Nov 18
Condition gym

Tues Nov 17
off

Mon Nov 16
1 min work / 30 sec rest
2hand swing
sit ups
snatch
Pushups or pullups
5 rounds of it.