variety day

32kg loaded cleans 5 reps/side
32kg getups 1/side
Repeat above 5x

Rite of Passage

28kg C&P
3 ladders of 3 Rungs

rest 2min between rungs

28kg Snatches
10 Left
10 Right
Rest 1 min.
repeat for 5 min.
Managed 2sets each side, 40 total

Belt Test Monday Night

I passed. But I need to keep my hands up while sparring...

Primal Blueprint Fitness: WOW -- Fight and Flight

http://www.marksdailyapple.com/wow-the-fight-and-flight/

Total max reps in 3 cycles of:
30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups

Finish workout with a 15 minute Run
This workout is designed to be done with a partner.


Warmup: A couple rotations of the Grok Squat and Grok Hang.
With a partner, alternate 30 seconds of moving with 30 seconds of rest. For example, while you are completing max reps in 30 seconds of Decline Pushups your partner is counting your reps aloud and cheering you on. As soon as your time is up it’s your partners turn to complete max reps in 30 seconds of Decline Pushups and your turn to rest and encourage your partner. Tally your total reps and report your score in today’s comment board.
After completing 3 cycles of each of the 4 movements finish the workout with a 15 minute run.

Primitive Snatch at 8,500'

Was at a primitive camo workshop yesterday. While everyone else was eating a lunch full of bread, soda, and chips, I decided to do some 24kg snatches. I love the Warrior Diet. No need to get loaded down with large lunches to function at a higher level.

And yea, I travel with a 'bell in my truck. You never know when you might need to do some KB training!

So, I thought I might do a 100rep 5min snatch test, going 10reps on each arm.
I got to 60 before getting gased. The reason?

Well, one, I just need to do more snatching. And two, I was at 8,500' feet (about 2,000 feet higher than normal for me.) Definitely not as much air up there!

Going to do a primal blueprint session at the park today. Hopefully I will have a good turnout...

Master of the Hunt

Appx 20 min of light running for class.
Based off of Hash House Harrier rules.

I laid a 95% cold trail. Once everyone was gathered I took off and  laid first  5%, giving illusion that I laid out the whole run hot :o)

Was a mile of so warm up for them...then:

Master of the Hunt, part 2
50m sprint
25m alligator crawl (later on Seal Crawl) Bear crawl if you were tired.
25m crab crawl
10 Jackknife (Pike) Pushups
8kg 1arm KB toss (alternating arms) shotput style....50m
heavy drag (I used 88kg, others ramped down to varying sizes)
3 push ups
farmers walk 25m then switch arms, another 25m
light overhead press (the 8kg "shotputs")
repeat for 20min
Appx 2.5 sets..

KBB Week 16 (A)

24kg Snatch 3resp/side repeat for 15 min
75 reps in 5min, 160 reps by the end of 15min

28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 5x

ChiRun

Toe is still a bit bruised so I went easy and did a 1.44mile chirun along road and dirt paths...

KBB Week 16 !!! (B)

Missed Monday's training due to bruised toe from Grok Rocks workout on Sunday.

Doesn't appear to be broke, thankfully..


Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes

24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
Repeat for 15min
4sets on both sides

Grok's Rock Primal Workout (Sunday)

Joy & Michelle showed up for a primal session.


50m Sprint
25m Bear Crawl
25m Lunges
50m Squat & Throws using 18# KB
Repeat 8 (FREAKING) times
more or less 28min

KBB (A) (Saturday), Running

Started day off with some casual ChiRunning...2 miles  I reckon....

Later on I did KBB:

24kg Snatch 3resp/side repeat for 15 min

16kg Overhead Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
 repeated twice then upped to 24kg

24kg Overhead Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
for 2 sets

No time for TGU but i did go to my daughters gmanstic b'day party were I got to play on trampolines,swing on ropes, climb out of The Cheesepit...

Good stuff.

Tracy's "15min routine"

Playing around with swings and my new flip camera. (no vid in this post, sorry)
So I did her "15 min swing workout" from her new DVD, which is good stuff btw.

I did appx 262 swings during her "15min routine" (actually 11min 15sec), but the first time around I used a 16kg, mostly to try and match her 10rep/15 sec pace.

After reviewing my swings I was horrified. I had a slight arc in my back. Nothing that hurt, but clear as day on the video. So then I rewound the disc and tried it again, making a point to get a better arc in my spine.
Didnt work. Up to 525 swings now...

Rewound DVD and grabbed the 24kg and did about 40 more swings.
Better, but not what I wanted.
Rewound it again (by now I am only doing 40 or 50 swings per rewind doing half w/ 16kg and half w/ 24kg)

I have no idea how many swings I did today, but in the neighborhood of 800 swings seems a good stab....

Some things I need to fix/be aware of:

• I must really make a point of arching back when I am down low, about to start swinging. Make sure I have an anterior tilt on pelvis.
• Keep eyes on horizon, lift head a little at the bottom. I was really looking too far down.) 
• Pull up the kneecaps. I noticed that once I forgot to do that, my glutes stopped firing as hard.
• Practice AP thoracic glides from Z-health
• Practice 'Chickens' from Z-health
• Practice more swings...

The 11min15sec workout: (Gymboss set for :15on :15off)
2H swing (10 reps)
1H transfers (10)
2h swings (speed) (12)
1H transfers (10)
2H swing (10 reps) +  1H transfers (10) (30 secs total)
rest :30
2h swings (speed) (12) + 1H transfers (10)(30 secs total)
rest :30
1H transfers (10) +  2h swings (speed) (12) (30 secs total)
rest :30
(1) 1H-swing + (1) transfer, switch hands, repeat 10x (20 reps total)
rest :30
(1) 1H-swing + (1) transfer, switch hands, repeat 10x (20 reps total) + (2) 2H swings (working in to rest at this point)
rest less than :30
(4) 1H-swing + (1) transfer, switch hands, repeat 10x (20 reps total) + (4) 2H swings
rest  less than :30
(4) 1H-swing + (1) transfer, switch hands, repeat 10x (20 reps total) + (6) 2H swings
rest  less than :30
(10) 1h swing (left) +  (10) 1h swing (right) + 2h-swing (8)
rest less than :30
(10) 1h swing (left) +  (10) 1h swing (right) + 2h-swing (10)
rest less than :30
2H-swing (10)

KBB Week 15 (B)

Warmup:
Z-shoulder
Clubs

Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes

24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
Repeat for 15min
(5sets on L side, 4 sets on R.)

KBB Week 15 (A)

24kg Snatch 3resp/side repeat for 15 min


28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 3x (forgot to set timer and after 3 my form was ****)

28kg TGU
10 min

The Primal Blueprint 30-Day Challenge | Mark's Daily Apple

The Primal Blueprint 30-Day Challenge | Mark's Daily Apple

Taking the 30 day challenge!

KBB Week 14 (B)

Warmup:
Cut down 3 trees and move limbs to curb.
Move large logs to pile for burning this winter.

Work/Strength
28kg Contra-lateral single leg deadlift 3R/side
15 min

Metabolic Complexes


24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side.
Then repeat for the other side.
 Repeat for 15min

Carry Heavy Things & Grok Tag

From Primal Blueprint:

Using 24kg kettlebells
50yd 2 arm farmers walk
50yd 1 arm clean & walk
50yd 1 arm clean & walk
50yd 1 arm Overhead Walk
50yd 1 arm Overhead Walk
50yd 2 arm Overhead Walk

Round 2
50yd 2 arm farmers walk
50yd 1 arm clean & walk
50yd 1 arm clean & walk
50yd 1 arm Overhead Walk
50yd 1 arm Overhead Walk
50yd 2 arm Overhead Walk (dropped to 16kg for this last one.)

Then appx 30 mins of Grok Tag.
Rules:
everyone drops and does 10 burpees. slowest one is IT.
Begin the chase!
Next person to get tagged drops and does 5 push ups.
Next person does 10, etc.. till you reach 20. After 20 pushups is complete everyone rests 2 mins.

Repeat as above but sub squats for PU)

Repeat as above but do 30 secs of 50 rope undulations.

Call it a day...Unless you are my crazy kettlebell students. Then you do 5mins of 30:30 swings (i didnt participate as I was cleaning up.)

Total time ~40min (45 id you did bells)

KBB Week 14 (A)

24kg Snatch 3resp/side repeat for 15 min


28kg Reverse Lung 10 reps/side
28kg Stagger Stance Row 10 reps/side
Repeated 5x, 15min

28kg TGU
10 min

KBB Week 14 (b) (Tuesday)

28kg Contra-lateral single leg deadlift 3R/side
17 sets in 15 min

Metabolic Complexes

28kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side. ONE set. Dropped down to 24kg after that.
24kg 5reps of Clean + 5reps of Front Squat + 5reps of Press ALL on one side. Then repeat for the other side. 4 sets