UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 24kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 m

Post Migraine Workout

Migraines held on for a few days. I finally almost feel normal

Did some stretch band swings to verify good form.
I am going to do Greg Mihovich's Intermediate workout but w/ reduced numbers, just so I can ease back into slinging bells.

Superset-1

* 24kg Dbl Clean-Front Squat-Mil Press 3 reps
* 32kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 3 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

Migraine/Allergies?

I ended up having a really, REALLY bad headache yesterday. I woke up with one too. I reckon today will be another day off as well. :(

Rest & Corrections w/ Jordan Vezina

Feeling a bit over trained/tired so I'm taking a rest day.

I am currently watching Jordan Vezina's (AverageToElite.com) kettlebell corrections dvd (well .mp4a download).

So far its pretty cool. During his swing correction part he does a cool little trick with a strechy-band wrapped around your feet and the kettelbell to help correct your form. I may do a little bit of correction work tonight.

I'll post up more thoughts about it as I learn from it. But I can tell you right now, that $20 is a small price to pay for this product.

Lunch Time Workout - UndergroundGym Intermediate

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

AOS Day

Did ArtOfStrength's Providence DVD along with a 2:30 minutes of snatches using a 16kg bell.

whew!

Just trying to get back into the 'swing' of things.

Photos Primitive Camo class

1st work out since my surgery:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 4 reps
• 32kg Sgl Bent Over Rows 5 reps L/R
  
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

well holy hell I hurt.

So, I'm pretty sure Lortab (hydrocodine) is actually a placebo. I take these pain pills but don't feel any relief.

I have class this morning I dragged my happy butt into work, thinking I would save some of my vacation. Ouch. The 'boys' do not feel good today. I'm doubtfull that I will make it through the day.

Well, I'm off to math class to get my other brain pounded too.

Under the Knife

Did the No-more-kids sugery today.

Its pretty much feels like an hour long "getting-kicked-in-the-nuts" procedure. Ugh..

No 'bells or anything really for the next week.

I'm curled up with a bottle of Oban right now. G-d bless the Scotts!

Conditioning Day

Alternating sets:

Explosive Press/Pull	Push Press	Max in 30 sec.	3 sets	Minimal Rest
	1-Arm Snatch

Snatches

Trying to work back to VO2Max conditioning.

Took today easy, did 13sets of 1515 (7 reps per :15)

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 32kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 16kg
• rest 2 min

AOS Providence

Did the Art of Strength: Providence DVD for my lunch time workout.

Amazing Mobility Workout / Kettelbell work

Starting off with Greg Mihovich's AM warmup.


A little tired, so my sets dropped a little.

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 4 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 3 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

16kg One Arm Swing for 5 min with minimal rests as needed.

July 4th IDPA

Ranked 2nd in my unclassified stock service pistol class.
Rank, Name,Points Down, NT, PE, FN, Stage 1 Stage 2 Stage 3 Stage 4

2 Sean Leffler 86.65 39 0 0 0 21.47 (5) 26.66 (12) 22.81 (7) 15.71 (15)

Not bad considering it was my 2nd shoot.
It was also my first shoot experience with contacts, and it was really really nice not to have to wear glasses!

Yours truly wearing my white celtic t-shirt.

Friday's Kettlebell Work

Super Set - Repeat 3x 5reps/side
• See-saw press 24kg
• Alternating Cleans 16kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 1.5 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double (top/Bottom) 16kg
• rest 1.5 min

Harsh Week

Blew a math exam today. Work's been hectic. It almost the weekend, and today is the first time I got to work out....And not suprisingly I'm still stuck @ 225#. DAMNIT!

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 16kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

24kg One Arm Swing for 5 min with minimal rests as needed.