Training 11/22 Body weight session

I had to rush to get one in today. Clients weren't to cooperating with my schedule so I did what I need to. Today I wanted to get in some gymnastic body weight exercises.

Training- Shoulder band warm up,
Workout- Ring Pull-ups- 3 x 10,9,10, Ring support- 3 x 30sec, Ring Push-up 3 x 12, Ring rows- 3 x 15, Burpee to Box jump 3 x 10, Leg raise (weighted)- 4 x 12

No real cardio today. Lets see what tomorrow brings.

Workouts from 4/3 and 4/4

Well I have been back on track with both kettlebell workouts and boxing workouts. I am finally getting to the point where I feel good at the end of my workout and exhausted at the same time. Conditioning workouts are fun whether they are circuits or full body exercises thrown into the mix. Not a lot of reps are needed but if you are able to get a good number you'll defiently feel the affects. Rope training is working out great. I throw it in at the end of my workouts for its conditioning purpose and besides the fact that it helps out my with my boxing, I feel like they are my sprints.

4/3/09 Workout:

Warm-up: Jump Rope- 5 mins, Stretch band exercise from Matt Fuery Gama Fitness, Joint Mobility

Workout-
Boxing- 5 x 3 min rds w/ 1 min rest
Burpee + C & P @ 2 x 16kg- 3 x 10 (from Mike Mahler Kombat Kettlebells)
LCCJ @ 2 x 16kg- 4 x 10 (tris felt tired)
Snatch @ 16kg- 60 reps- 20/20- 10/10
Rope Waves @ 50' x 2"- 5 x 30 sec

4/4/09 Workout

Warm-up- Jump Rope- 7 mins, Joint Mobility
Workout-

Ring Push- up- Reg- 2 x 10, Planche- 2 x 10, Hindu- 2 x 10 ( done w/o stopping for rest)
1 Leg 24" box jump- 3 x 10/10
Pull-up- 3 x 10
Pistol Squat- 3 x 5/5
Burpees- 3 x 10

Felt great to get in a bodyweight workout. I haven't gotten one in a while. Now I really have to get the power wheel in to at least try the Monkey Bar Gym challenge. Power Wheel Hand walk for 100 yards. I think the rope training will help condition my hands and forearms. The workouts are getting better!!!

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!!!