August 1st Training

Can you believe that we are already in August. Time is flying by and it's taking the summer along with it!!! Soon there will be snow on the ground and who knows what will be going on. As for my training day today I figured that I would go for a new pr with the VO2 Max test and I did. Here it goes.

Warm up- Full Body Joint mobility

Workout-

KB Swing @ 24kg-
10 LH, 10 RH, 10 2H x 3
Clean and Press @ 24kg- 5 sets x 5 reps
Turkish Get up @ 24kg- 3L, 3R

VO2 Max- 60 sets @ 16kg, 15:15, 7 reps/set

The 60 actually felt alright. Shoulders and wrist are better still and lil tight but working well. Now it is time to move the weight up and start it up again. 20kg will be used next time. Also back to the GS short cycle jerk and work on improving my time there on each arm. Oh yeah I wore a heart rate monitor today during my workout and noted this down. Heart rate reached 127 bpm during the swings, 124 bpm during the C+P, and went from 67 bpm to 160 bpm during the VO2 max protocol. Very exciting can't wait to see the difference with the 20kg bell. Till next time!!!

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!!!

Today's Training and yesterday's...July 22nd & 23rd

Well the last two days have been pretty long... I worked early morning to night and the early the next day. Which is alright but made me a bit tired for my training. But the sessions were still alright, surprised myself a bit too which was nice...I experienced the ah ha effect. So yesterday's (July 22nd) workout looked like this, I focused on strength for the little time I had.

Warm-up:
Full body Joint Mobility- 20 reps both direction for each movement

Workout:
2 KB Front squat:
@24kg- 3 x 5 reps
@32kg- 2 x 3 reps
See-saw press:
@24kg- 3 x 10 reps
@32kg- 3 x 4 reps
Turkish Get up:
@24kg- 1, 1
@32kg- 1, 1

After that I trained a couple clients but in between I was able to do a couple 2 KB military press @ 32kg.

Todays training was a bit better.

Warm-up:
Halo @24kg- 5,5
Goblet Squats @24kg- 5
Windmill @24kg- 5,5

Workout:
Clean & Press Ladder @32kg
1-3 reps; 3 rungs
Pull-up Ladder w/ 24kg
1-3 reps; 3 rungs
2KB Front Squat@ 32kg
2 x 5 reps

VO2 Max Work set @ 16kg
15:15 for 50 sets @ 7 reps

Great workout!! The VO2 kicked my butt and I felt a lot stronger during the ladders. Just before the last ladder I double press the two 32kg kbells for 7 reps which was nice but set up the last set to make it a bit harder!! Tomorrow I'll be working on some more boxing and doing some more Tai' Chi in the am. That was a great opener to the day.