Training from the past few days!!!

Hello all, I'm trying to keep up posting everyday but work has been a bit busy and I've been a bit tired. But the training is getting better. I am getting stronger and able to work with the heavier bell more often and also getting pistols down on both legs.

Yesterday's workout looked like this:

Warm-up-
Pump- 10 reps
Halos- 20 @ 16kg = 10, 10
Goblet squat- 10 @ 16kg
Arm bar- 10 @ 16kg = 5,5

Workout-
Jerk Ladder- @ 24kg & 32kg
2 sets back to back then rest. It looked like this
24kg- 12 reps both arms then directly into 32kg- 10 reps each side
24kg- 2 x 12
32kg- 2 x 10

VO2 max test- 40 sets @ 16kg for 7 reps
Interval 15:15

* only bad thing is that my left side felt a bit sore. I need to work a bit more stabilization and flexibility.

On that note today's workout

Warm-up-
Hindu Pushup- 2 x 10
Hindu Squat- 2 x 15
Back bridge Pushup- 2 x 10
Handstand Pushup- 1 x 10

Workout-
Ring Pushup- 3 x 10
Ring Row- 3 x 10
Ring Dip- 3 x 10
Box Pistol Squat- 3 x 5 ( crane style)
Weighted Pistol Box Squat @ 24kg- 2 x 3 (Kb in racked position)
Front Squat @ 32 kg- 3 x 10 ( 5 per side)

Today's workout felt good. I read up on the pistol and I would like to get stronger in it which is happening. Its a great move along with other bodyweight exercises.
Some great dvd series to check out is Steve Cotter's Kettlebell Encyclopedia and Bodyweight Encyclopedia and Pavel's Naked Warrior book. Both really help out.
Soon I'll be going back to the press and pull-up ladder and also add pistols to it. The Short cycle Jerk and VO2 max training really push the limit but its great!!!

July 24th training!!

Today i had a little different focus on todays workout. I am focused on getting my Pistol Squat better. I know it's a requirement at the RKC level 2 certification but more importantly I want to be able to complete the Beast Challenge. It is one strict military press, one pistol squat and one pull-up. The beast weighs 48kg (105.6 lbs) So in this workout I worked on some pistols and deck squats to begin working on the form and strength. So here it goes:

Warm-up:
Jump rope- 2 x 3 min rds
Indian Club rotations- 1 x 5 min rd

Workout:
Boxing- 5 x 3 min rounds (felt good and strong)

Kettlebell Cycle (Steve Maxwell Cruel & Unusual) 2X's @ 16kg
Snatch- 5 reps
Clean and Press- 5 reps
Circular Clean- 5 reps
Reverse Lunge- 5 reps
Swings- 5 reps
Figure 8 transition- 5 reps

Pistol Squat-
Right leg- 2 x 5 reps
Left leg- 2 x 5 reps (rolling pistols)

Deck Squats @ 16kg- 3 x 5 reps

Neck extension- 10 reps @ 10lbs, 20lbs, & 25lbs
Wrist Curl @ 30lbs- 2 x 10 reps
Wrist Extension @ 15lbs in each hand- 2 x 10 reps

Cool down- Speed bag for 5 mins and Stretching

The workout was good. Felt a but fatigued but I was ok. Pistols need more work but things are going well and I'm feeling stronger which is always good. Hoping by the next certification I will have everything that is required on both legs and arms.