Back at it.... c&p

Been nursing some home improvement injuries (yes, dropping a solid core exterior door on your toe freakign sucks!)

Steve Maxwell Advancced Joint Moblity Routine
Some Relax into Stretch exercises for hips and shoulders
A few Z-health toe pulls

24kg C&P Ladders (note the decreased weight. I am trying to build back up w/o injury)
5 Rung Ladder x 3 sets Rest for as long as needed to hit 5 rungs per set.
Goal was for 5 sets, but called up to help the missus.30mins worth of C&P work...

EKG Kettlebell Test

Ran thru EKG KB Test#1
Using a 16kg, I scored 76.
Butt kicker. I started off too strong/too fast and lost some numbers in the final rounds as I was more gassed than the starting rounds.

Easy Peasy...

Five 2-rung ladders w/ 28kg.

50% Snatch effort w/ 28kg:
Roll the bones.....7
68 Snatches in 7min

Life interrupted + ETK: RoP

One of those crazy Days...
6AM KB class went well. I tortured them with John Wolf's EKG Bodyweight #1 Pre-Test, then had them do (5) 2-rung ladders, followed by :30/:30 snatches for 9 min.

Go to work and chaos has setup shop. Minimal Lunch, minimal time seated. go, go go!
Got home late and decided to do my C&P Medium day, but I did not add the Swings & Snatches like I normally do.

If I jam too hard at night, I can't sleep. So for today, 32kg 5x5 C&P.

See ya!

EKG Bodyweight Test + "Easy" C&P day

So far I really like John Wolf's Evolution Kettlebell Groundwork DVD. For those that practice martial arts, especially ones with floorwork, you'll like this. Most of the moves are done with a relatively light weight (12kg, double 12, some 16, etc..) but since you are in unique ground positions, these sizes are challenging!


Today was just a bodyweight pretest. I used it as a warmup, and it felt great. My hips really opened up thanks to the shinboxes and the sprawls.

Now I just need work to settledown enough that I can make it to my martial arts dojang so I can use some of these!


EKG Bodyweight Pretest, Level 1

8 rounds of tabata for each:
Shinbox Hip Extension: 3
Spinal Rock: 7
SL Kick+DL: 3
Mt Climber Sprawl: 5
Total: 18
Needed number to attempt KB Level 1 from EKG DVD: 18! Whew!

Now that I am warmed up, time for my "Easy" Clean & Press day... w/ 28kg
1,2,3 Ladder (oops, shoulda been 2 rungs lower than Hard day (4-2=2)
1,2
1,2
1,2
1,2
 Rest as needed...Its supposed to be easy day after all..

50% Snatch Effort w/ 28kg....Roll the dice and....3+6. the dice hate me today..9 "EASY" minutes...
Took a little tweaking to figure out 50%...In the end, I matched 4 reps on each side for :30sec total. Rested 30sec. Repeat...
Total Reps: 66

Dan johns 250 swing medley

With 28kg

25 2h sw
25 5/5/5/5/5
50 10/10/10/10/10
25 hth
25 5/5/5/5/5
25 10/10/5
25 hth
25 5/5/5/5/5
Time 12:12

Medium, w/ lorilee (WEDS)

32k swings to warmup
_------

5/5 loaded cl X5

5/5 32k sw 10 darcsw 5/5 sw

#3,2,1 sn 2,2,1sn 1,1 sn

3/3windmill

3/3 windmill

Pulloverz on park bench
10 w/16kg
10 w/ 16kg
5 w/ 32kg
5 w/ 32kg

Hard Clean & Press

So last week I decided to drop the 28kg C&P ladders because I was stalled at 4-rungs.
Per ETK I should use a bell that I can press 5-8 times, which I cannot really do on my left side with a 32kg, but I dont have an interim bell, so I said, screw it! Lets see what happens.
So I cannot quite make 3 full rungs w/ the 32kg. I did give it the old college try. In the end I needed to take a page fromt he 'How to press a heavier Bell' bonus section of ETK and used my off hand to 'assist as little as possible' the pressing side.

Below is my routine. I think I will go back to the 28kg for next weeks Hard day and see how I do with 4-rung ladders. I am hoping I shocked my system enough to get a strength bump.

32kg C&P 3-rung ladders
L/R
1/1
2/2
3*/3
*assisted press on L side

1/1
2/2
3*/3
*assisted press on L side

1/1
2*/2
3*/3*
*push press on L side

 ===================

Rolled 7 on 2 dice....So, 7 minutes of 32kg 1H-swings
5-5-5-5
10-10
20 HTH
5-5-5-5
10-10
20 HTH
120 swings total. Whew!

Hand Care

So sooner or later you will probably end up with some callouses. Typically you get them when you overgrip, when you use your palm to decellerate (control) a heavier bell, or from not having a good hip-hinge/hip-snap. With practice these 'mistakes' will go away.

BUT, you need to stay on top of your callouses. If you dont, they will tear, which hurts. A lot. Torn up hands mean no bell work. We cant have that!

Below are 3 items I use for callous control.
The first is a simple glycerine-based, non-oily, hand lotion. (Corn Huskers Lotion) It is said to have skin toughening properties to it. I like it because its cheap and seems to do the job. And it doesnt smell like a flower garden. You can get it for a few bucks at walmat.
http://www.amazon.com/Pfizer-Consumer-Healthcare-Huskers-Lotion/dp/B0015TI8VS/ref=sr_1_3?s=hpc&ie=UTF8&qid=1315574793&sr=1-3

Next is a ped egg. Looks like a cheese grater, but not painful at all to use.
http://www.amazon.com/Pedicure-Foot-File-Colors-vary/dp/B00113FENI/ref=sr_1_1?ie=UTF8&qid=1315582793&sr=8-1

Finally, if you have some serious callous work to do, the tweezerman safety razor is great. But be careful, its possible to dig too deep and cut tender skin.

http://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12/ref=sr_1_2?ie=UTF8&qid=1315574732&sr=8-2

After a bath, doing dishes, or a gentle warm water soaking, let your hands dry off an rehydrate, say, 10-20 mins. (If you try to work on them too soon, you runt he risk of cutting too deep.)

Use the ped-egg or safety razor and file the callouses down as best you can. Then apply some hand lotion.

In your training, focus more on your hip-snap, and your hip-hinge and keeping the bell in the hook of your fingers, rather than at the base where your palm and figners meet. 

Looking for a stronger grip? 

Try 20-30 1-handed swings with a heavy bell for 5-10 sets.

So heavy is a relative term, but for me currently, 88#'s or more is needed to tax my grip. And it doesnt happen until the 3rd set or later. By the end of these sessions I am lucky if I can do 10 swings before setting it down to shake off the pump. I found this out while doing the Program Minimum from Enter The Kettlebell.

Another grip trainer, long (50' is good.) farmers walks with a heavy bell. This seems to develope general strenght and endruance. It will have carry over to your swings, though it is a different kind of challenge. do this one outside, in case you need to dump the bell.

ETK Medium(?)

5x5 40kg Loaded Cleans
5x2 32kg TGU (Note, I had to just do the GeUP partm, no getDOWN as knee is still not trustworthy.)
(I skipped last 3 sets as form felt off and I did not want to injure myself)

5/5 40kg 1H Swing
10/10 40kg 1H Swing
10/10 40kg 1H Swing 

5/5 32kg Snatches
5/5 32kg Snatches
5/5 32kg Snatches

My 36/32 PR from 7/27/2011

Watch "36kg/32kg Double Press PR!" on YouTube

Easy day, plus playing around w/ new exercises

Deadlifts. Pretty much have zero experience w/ deadlifting olympic bars. So today i found the rack empty.
Did a few reps @ 135, and few at 225. Cool, not bad for first time.

Also did my first weighted pullup w/ a 20kg bell on my foot. 2 reps. Again, not bad for my first time.

32kg C&P:
1/1x5

Pullups:
3 - 45s rest
4 - 60s
6 - 60s
5 - 45s
5

32kg C&P's

I have been training with a 28kg, but I seemed somewhat stalled on my heavy days. I am suppsoed to do 5 sets of 4-rung ladders. No problem on the first set, but I kept finding myself only able to do 3-rung ladders after that.

So today I decided to try a different approach, switch to a 32kg bell. My goal was to do 5 sets of 3-rung ladders, but became apparent I was not quite ready for that, so I did the following instead.

(32kg each side )
Set 1: 1,2,2
Set 2: 1,2,1 then 1 push press
Set 3: 1,2,1, then 1 assisted press (see ETK Bonus material)
Set 4: 1,2

No more juice, time to call it a day...

28kg Swings (medley of 1h, hth, and DARC swings)
106reps in 5min, resting as needed.

Loaded Cl + Some Snatch testing...

5/5x5 40kg Loaded Cleans
1/1x5 28kg Turkish Getups

rest

10 2h SW 44kg
5/5 1h SW 40kg

rest

5/5 32kg Snatches
1/1 40kg Snatch (PR)

C&P Easy Day | My First Ever SSST

Lunch:
Didnt have access to my working bell (28kg) so I bumped it up to 32kg.
5 Ladders, 2 rungs ea

30 reps total = 960kg = 2116#'s

6min of 32kg snatches.
5/5
5/5
5/5 (switched to lowering to rack before re-snatching)
5/5
2/2

44 reps total...= 1408kg = 3104#'s

5220# total..
-------------------------------------------------

Afterwork I was motivated by Brady Jones RKC to try my first SSST.
24kg Snatches. AMAP in 10 min.
I got 167. not bad for my first attempt.
FWIW: I hit 100 snatches at minute 4:45, so I am still able to meet my RKC requirement. :)

Heavy Day

28kg Clean and Press L/R
1,2,3,4   Rest 2min
1,2,3,3 Rest 3min
1,2,3,1 Rest 4min
1,2,3,1 Rest 5min
1,2,3,1 (almost did 2 reps at end)

Rolled the bones: 5min
1H 28kg swings, AMAP
104 total

So I played around with my rest times to see if I could hit that fourth rung...I think I should do 5min between all sets from now on.
I will shorten my rest period once I can hit 1,2,3,4 for all 5 sets.

Easy C&P + Snatches

single C&P  ladders
28kg 1,2,3 (mistake, supposed to be 1,2)
32kg 1,1 (experiment)
28kg 1,2
28kg 1,2
28kg 1,2


28kg Snatches (50)
10/10
5/5
5/5
5/5
Time: 3m20sec

Hard Day

28kg C&P Ladders
1,2,3,4
1,2,3 (brief rest) 4
1,2,3 rest 3
1,2,3,3
1,2,3,3



Snatches planned for later today.

Loaded Cleans...

40kg Loaded Cleans
5reps eas
5 sets

28 kg C&P + Swings + Sqt thrusts

ETK Heavy:
28kg C&P
5 ladders, 3 rungs ea

From an Alan Cosgrove Article:
28kg 2H Swings + Sqt Thrusts
Start at 8, ladder down...
So,
8 Sw, 8 Sqt Thrusts
7 sw, 7 Sqt-thrusts.....
1 Sw, 1 Sqt Thrust
Conditioning Suicide!

As written, it should be 15 and 15, but I am not ready for that...YET!

Aarons complex & swimming

Today was a fast day (needed to cleanse after my 2 week vacation with less than optimal food choices.) So my energy level was not very high today.

Some light swimming earlier in the day, then some kb complexes.

RKC Aaron Pierson sent me a complex to play with (using double 20's)

10 DSW
10 DSN
10 DCL&P
10 DSquats
10 deadlift+Burpees
10 Pushups

Felt good, all in all. I was a little worried about the dsn right after dsw, but i managed it well. Definitely took rests through-out.

Back at it! Rite of Passage with 28kg...

I was on vacation for two weeks and saw a dip in my pressing strength today. Not too worried. Another week and I'll be back where I was before my vacation.

Heavy C&P Day
28kg 3 rungs
3 ladders
Managed to do 1 more ladder of 2 rungs. Per ETK, I stopped when I could not bang out that 3 rep.

Rolled the dice and came up with 8min of swings:
28kg
2H swings - 26reps
5L/5R x2 (20 reps)
2H swings - 20reps
5L/5R x2 (20 reps)
2H swings - 20reps
6L/6R x2  (added 1 more on last set to hit 25 reps)
2H swings - 5reps
136reps total

Mon, Tues, Weds Rite of Passage

Monday was supposed to be easy day in terms of RoP.
Ended up slinging iron w/ my class:
(from MyMadMethods.com)

5 rung dl ladder
A5 rung sw ladder
5 rung gs+sw ladder

A1: Seesaw Press - 2 x 5-8ES
A2: Double Kettlebell Push Press - 2 x 15-20
A3: Explosive Push Up - 2 x 10-15
B1: Kettlebell Front Squat - 2 x 5-8ES
B2: Jump Squat - 2 x 10
C1: Double Kettlebell Row - 2 x 8-10
C2: Ballistic Kettlebell Row - 2 x 20
HE: Double Kettlebell Swing to High Pull - 4 x 30 sec ES

A1: Sprawl - 2 x 30 sec
A2: Jump Squat - 2 x 30 sec
A3: 2-Hand Swing - 2 x 30 sec
A4: Jump Squat - 2 x 30 sec
A5: Sprawl - 2 x 30 sec

B1: Goblet Squat - 2 x 30 sec
B2: Push Up - 2 x 30 sec
B3: Sumo Deadlift - 2 x 30 sec
B4: Push Up - 2 x 30 sec
B5: Goblet Squat - 2 x 30 sec
===============================

Tues: Off

===============================

Weds - Med day
A1. 32kg Loaded Clean 5/5 for 5 sets
A2. 32kg 5 sets of TGU

B1. 32kg Swings 10/10 for 2 sets

C1: 32kg Snatches. 2/2, 1/1 <- Grip/hand pain in Left palm is what cut this short. Need to work on my Left hand grip...

Variety Day - Tacfit and a 5k

Today was more or less a day off/variety day in my training regime.
After a week of working on my press w/ the 28kg bell I decided I wanted to try a 32kg press.

Military Press
28kg 3/3
32kg 1/1

Today was not really meant to be a 'weightlifting' day, so I left it at this.
I have pressed the 32 in the past, so this was no real feat or PR for me, but it felt good and the 32 is feelin lighter than it ever has. My goal is to do double 40kg C&P on my 40th birthday. I have 6 months to go, but I suspect I will hit this PR much sooner.

After that I did the Recruit level of Tacfit Warrior.
This is a bodyweight program that is geared more around dynamic movements similar to martial arts/military conditioning, rather than raw strength building (like Convict Conditioning, which is also a terrific program.)

The system uses a tabata timing pattern for each 4min movement. I did this w/ a medium intensity/speed.
Spinal Rock
Monkey Front Lunge
Plank Pull
Rear Sit Thru Press
Sit Thru Extension (my students hate these!)
Shinbox Kick.

All told, its about an 30min program and you control the difficulty by upping or lowering your intensity/speed.
I will be starting this program full time next week so this was just a regrooving of the movements so its fresh in my mind.

If you want to see what you an achieve with Tacfit style of programming, check out these vids:

Still feeling good and  a little antsy, I did a 5k run. This was probably my fist run in several months.
I utilize the Chi-Running method, which is very easy on the joints and feet. I wore my minimalist vivo-barefoot shoes and had no issues. I look back and think about all those crazy super-"supportive" running shoes I used to buy  and have to laugh at myself. My new shoes are no cheaper than the old ones, but my fit and knees dont hurt anymore.

Here's a vid explaining ChiRunning

Light C&P + SN

All with 28kg
(1) 3-run ladder

5/5 Snatch on the minute for 5 minutes.

c&p hard day + swinga

per my asst instructor RKC-TL Andrew Read, i am going back to ROP so i will be ble to press a 40kg on my 40th birthday.

28kg c&p ladders (3 rungs, 5 sets)

dice roll yielded 9 minutes of swings AMAP, resting when form sucks.

Heavy cleans + tgu

5/5 32kg cleans
5/1 32kg tgu
(Straight outta etk:rop)
Left knee tweaky still, so I only did the "up" portion of the getup on that side...

Sent on the Sprint® Now Network from my BlackBerry®

Updates + Sissy Challenge...

Been a bit out of sorts lately, what with the fire. evacuations, etc..
Fortunately Joy and Lorilee came over Friday & Saturday to apply some much needed pressure to get me back into the swing of things...

Like most guys I work harder when there are women around who are stronger and faster than me.

Today's solo session was from Shane Englands RKC's 'The Edge Sissy Test Invitational '

Official Sissy Test Instructions:

Step 1:Start the timer

Step 2: Perform 25 burpees (If you do not know how to do a burpee, shame on you, and please do not attempt this challenge)

Step 3: Perform 1 kettlebell swing (If you do not know how to perform a proper kettlebell swing, shame on you, and please do not attempt this challenge). Bell size is your choice, but the weight should be moderate for you as you will be very tired and if your form breaks down Pavel will appear and kick you in the face.

Step 4: Perform 24 burpees

Step 5: Perform 2 kettlebell swings

Steps 6: Continue that pattern until you work down to 1 burpee and 25 kettlebell swings. If you are not smart enough to continue that pattern, then please do not attempt this challenge.

Step 7: Upon completing your 25th swing stop the timer. Note your time and go get a drink of choice.

Enjoy!


=================
My numbers (and remember we are at high altitude  6365')


325 burpees (the kind with pushups, no wimpy squat thrusts here!)
325 32kg two-handed Swings


1hr34min
Min HR: 82
Avg HR: 135
Max HR: 172
Calories: 1528

Dbl SW, Dbl Cl,

DSW x6
DCL x6
repeat
10 sets

Scott Sonnon's Tacfit Warrior Cool Down Vid

5 min Foam roller

 

 

Earthlite Massage Roller 
5min


5min Cold Shower

Death by Geoff

dbl 24kg Press
dbl 24kg FS
Sets of three for 25min...

20min Joint Mobility Work...

10min of contrast showers...

Double ladders

Monday:
Using 24k's
DMP
DFS
3 rung ladders for time.
7.667 sets
45 of each

Tues:
Using 28k and a 24k (new 28 won't be in till tues next week)
Dsw ladders
Dcl
5.6667 sets
76 of each

Sent on the Sprint® Now Network from my BlackBerry®

Snatchapolooza

Snatchapolooza Solidarity Workout.
Friends in the Denver did a snatchapolooza workout yesterday, decided to stand with them and do one myself. 5/5 on the minute for 16 minutes (24kg) and 10/10 Power Snatches (32kg).
Wanted to do the SotM with the 32, but I think all the smog/wildfire smoke in the air is doggin' me. Plus I'm up high (6572 ASL), not like those lowlanders in Denver... :)

PM on Monday and Doubles today

Monday:
Program Minimum, 30 1h-swings w/ 28k (heaviest I had with me)
12mins

today, with AM Class
20kg
DCl x5
DSq x5
DPr x5
Repeat 4x

Heavy sw (32kg) x 10
1 push up
10 hop skips
Med sw (24kg) x10
2 push ups
10 hop skips
Repeat 5x

Swing round about (20kg) 10min
20kg's
Dcl+sfs+dpr Repeat 4x
rest
Dcl+sfs+dpr Repeat 3x
rest

Swing finishers 20kgs 30-30 5min

myPlate.gov

My response to the US Dept of AGRICULTURE's myPlate.gov...

10+ hrs sleep, KBM Heavy - Week 6! YEA!

Caught up on sleep (4 hrs night prev)... got in at elast 10....feel great.

Did KB Muscle on an empty stomach.
Week 6, 6 rounds w/ double 20's!
Had to throw in extra rests (as always), but I did it!

Now, the hard part, do I continue phase 2 (another 6 weeks, different sequences) or take a break and do something else?

Gotta admit, I'm a little burnt on the program, but maybe resetting and doing phase 2 will seem new and fresh again!?!?

KBM Easy - Week 6

7 rounds with double 20's....

whew!

Intermittant Fast, KBM Meidum week 6, Primal Challenge, No Coffee!?!?!

Went off the Primal/Paleo diet reservation yesterday.
It was my wifes b'day party and I prepared some good meats (brisket, hamburgers, hotdogs) there were a few veggies (not enough, but I was tied up @ the grill) and of course the obligatory cakes and ice creams.

I made a Gluten Free cake for the missus (who is gluten intolerant). I had some of her cake but I also had some of the regular cakes that others brought, and even some ice cream!

Now by and large, when I go off the diet I usually end up with VERY sore joints the next day. Like I feel 20 years older kind of joint pain. This time I didnt, but I wonder if thats because I didnt have as much refined white flour products? Not sure, but at about 7pm last night I decided to do a 24hr fast. Only allowed foods, my morning coffee (sans heavy cream) and water.

Fast forward 21 hours or so later.....
Got home from a trip to Wally-World and realized I still needed to do my Kettlebell Muscle Medium Day.
Gotta tell ya, I was not looking forward to this. I was already feeling a little weak, but I ok'd it with my ego that if I felt really bad or if my form was crap, I was cleared to stop at anytime.

First two sets were good, no need to set the bells down except when proscribed by the program.
Sets 3-7 however necessatated a brief (maybe 30 mississippi's max) in the middle. I just didn't have the juice to do the presses w/o a  brief rest.

But I got all 7 rounds in, so I am very pleased with myself. :o)
I have another 3 hours left in this fast, but I'm going to call it good and have a small protein shake.

Might play around with Scott Sonnon's Tacfit Stress relief routine tonight, or at the very least tomorrow.

Challenge
Starting June 1st,  my students and I are going to do a Paleo/Primal/Whatever Challenge.
The idea is to eat clean/(primal) for 30 days.
I wont be pushing primal/paleo per say to those that don't want to, but I will ask them to eat clean. Basically  if you have to read the ingredient list to tell whats it in, you probably shouldn't be eating it.

This challenge is based off of Crossfit New Englands Paleo Challenge. I made a few tweaks to work with my group and equipment restrictions. Personally, I would like to drop 10#'s of fat....Not weight, but FAT, so we'll see how this goes.

I am giving up my heavy cream (coffee) and am going to REALLY strive to not drink coffee this next month. Nothing wrong w/ coffee on a paleo diet per say, but I have a wicked addiction to it, and I cant help but think that I am driving my adrenals too hard.

See ya in a month!

KBM wk5 - Heeeeeeeaaavvyyy

Is there anything better than putting that final tick mark on a KBM-heavy day?

Test drive of Tacfit Warrior

Scott Sonnon's Tactfit/Warrior bodyweight program.

Did the hard session Friday (yesterday) at lunch.
Recruit level. Not bad, some of the moves are reminiscent of ground fighting, some remind me of kettlebells. Good heart rate, good sweat. Basically 8 movements done to tabat timing.

6 min warmup drills

Workout, 8 sets of 20/10 with 1 min between drills. Appx 28 minutes
RPE: varied between 6-10 depending on drill.


Cooldown drills: 7min

The program is 28 days but I am not ready to tackle it yet (I want to at least finish KB Muscle Week 7)
Format is like this:
No Intensity Day (strain prevention) (RPE: 1-2)
Low Intensity Day (Stress Conversion) (RPE: 3-4)
Moderate Day (same workout as above, but not all out, keep RPE between 5-7)
High Intensity Day (RPE:8-10)

kbm easy day week 6 last night (updated: should've been wk 5)

6 rounds of 5rep sets, whew.... round 6 did not feel easy! :o)\

Edit: Got off track this week, I should only be on week 5! oh well...Bonus work for me!

Gut check...

201#
12.3% on Omron
36" across the button....

The omron analyzer is new, so no way of comparing that, but the weight is stable and the gut is shrinking.
Hard work pays.

ProgMin - Heavy lunchtime

44kilo bell
2h Swings x30reps
Goal was to not put it down in between, but my grip kept failing me. Time, just need more time

set 1: 30 reps
Active recovery 1 min

set 2: 24 reps + 6

set 3: 11reps + 6 +7 + 5
Active recovery 1 min

set 4: 11reps + 7 + 8 + 4
Active recovery 1 min

set 5: 11reps + 9 + 10
Active recovery 1 min


50 sec left on timer, decided to add another set when it expired
set 5: 12 reps + 6 +7 + 5
Active recovery 1 min

All tolled, 14min 3 secs

Kb muscle week 6 medium (updated: should've been wk 5)

First three rounds went well... final three, i had to rest in the middle of the sets. Still, i got the job done!

edit: got off track, should have been week 5 not 6, guess i did extra :

Tues Lunch - Program Minimum

Program Minimum
44kg 2h-swings
30 reps
1 min active recovery
repeat for 12 min

Got appx 5 sets in.

Mon AM

Power swings  5/5
5 min

C&p ladders 5/5
5 min

Gusu 5/5
Rev lunge 5/5
10 min

Extremecardio fig 8...
change 4th ti last from sw+pr to just tri presses

:30/:30 swings till end of session, (about 2min today)

Am circuit, lunchtime Prog mi

W/ AM class:

1 min circuits :20 sec transition (amap unless otherwise noted) Battling ropes

Goblet squat
Double swings
Double Cleans
Halos 5 each direction, repeating
Pushups 10/10
1h swings 5/5 Presses, repeating
Bicycle crunches Repeat for 1 cycle
(appx 12min for a 10 position circuit)

Next cycle tabata, so :20/:10 each station.

Do each station 4x before moving on. (appx 18min total)

Swing finishers:

:30/:30 for remainder of training session.

----- lunch w/ femBot michelle
Program min, week 1
20 2h swings (44k bell)
1min active recovery
Repeat 12 min

KB M heavy week 4

Round 1 - no breaks
Round 2 - bells up
Round 3 - cl pr4 rest pr, sq, rest pp, sq
Round 4 - cl, pr rest, sq, pp2 rest pp3, sq

Trying to get further w/o putting down the bells...so, actualy 2 rounds is pretty good for me when using dbl 20's.

KB muscle wk 4- easy day / lunch PM

With AM class:
Week 4
Dbl 20's

Did some tabata dsw later in class.

-------
Lunch:
Program min w/28kg
20 (2h, 1hn alternating) swings
1min active recovery.
Repeat for 12 min

Easy Day

Tactfit warmup

24kg Snatch on the minute
6/6 for 13min
plus 3/3 to round out numbers to 160 reps.

Heavy Swings + ROP

Early AM,
5x 44kg 2h- Power swings
10 44kg 2h- swings
5x 44kg 2h- Power swings
10 44kg 2h- swings

Lunch, ROP from AoS workbook with the missus (who is doing grat, btw)
20 44kg 2H Swings
1min of active recovery (jacks, gasping, crying, etc...)
Repeat for 12min

Travel routine w/ 16kg

One Arm Swing – 5 reps Clean – 5 reps High Pull – 5 reps Snatch – 5 reps Jerk – 5
X4

15:15 snatch for 7 min

Cadence Snatch (R) – 1 snatch every 10 seconds for 1 minute Cadence Snatch (L) – 1 snatch every 10 seconds for 1 minute    
One arm long cycle clean and jerk (R) – 1 minute One arm long cycle clean and jerk (L) – 1 minute
Speed Snatch (R) – perform as many snatches as possible in 30 seconds
Speed Snatch (L) – perform as many snatches as possible in 30 seconds

3/3 neg pistols 0kg/16kg (l have issues w/ left knee)

100 burpees (pushup style, not the girly squat thrust ones) in 11:45

gimmie a bullet

20min of pat flynn's complex.
w00t, off to dinner w/ friends

96# Swings

With the 96#/44kg
5 2h Power swings
5/5 1h-Swings

Murderous heavy day week 3

5 sets of KB Muscle with double 20's...
Wow!

Sent on the Sprint® Now Network from my BlackBerry®

KB muscle - week 3 - "Easy" day + some Heavy GTG

Double 20's for 6 sets.
Whew!
-----

Later in the afternoon I did 3 28kg MP's on my R side, and 2 on my left.
Trying to get my press stronger! 

A few RKC pics...

kbm - week 3

led am class in 12min swing round about....timer set for :15 intervals.
-----
at lunch i continued my kb muscle grind...
Medium day
6 sets, dbl 20's

whew!

KBM test

so i was curious if i might be using too light of a weight for my KB Muscle program.
I decided to try doing KBM heavy day wih double 24's...

foolish?

maybe, but i had to know...

result, 3 sets, but had to rest a lot, and not just at the end of the sets, but in between.

so, what next? i am going back to double 20's till i am more comfy with the load.
i'll get there soon enough...

KBM - Easy, Week 2

double 20's, for 5 sets
Not sure I would classify it as 'Easy' tho!

getups and kbm

sunday (on travel with double 20's)
tgu for 45min

monday
kb muscle w/ double 20's
5 sets --- whew!

More doubles...

Decided to start getting back into training last night and today.

Still working w/ dbl 20's... I know I should be rocking heavier weights, but for now, while I grease my groove, dbl 20's will be my main course....

KB Muscle, medium day, 4 sets.
Also spent some time training the miss with regular and power swings.
She's doing great, is very motivated, and is happy with 'just swings'. :-)

KB Muscle

Heavy day
20kg, 3 sets

Sean Leffler.....RKC!

I passed!

Heading out for RKC

About to head to the airport for my BIG kettlebell cert (RKC) in St. Paul, MN. Nervous & excited all at the same time. 3 days of intense effort....I can't wait! Wish me luck!

http://www.dragondoor.com/workshops/details/wpkb62/

park medley

really good session in the park w 2 femBots & the missus. everyone picked a move and we went round 'n round 'n round!

good times...

RKC just around the corner!

Feelin' the stress. Confident, but stressed.

did 10/10 32kg Swings
Repeat 5x.

Friday's Park Shenanigans

Dl sw warm up
Sprint

SN
Farmers walk
Walking lunges
Oh walk
Rack walk
Igyg sw
Windmill low x5
Windmill hi x5
Gs
C&p ladder 5 rungs 1 ladder
Ren row/ row
Ballistic row

snatch test

24kg snatch on the minute
7/7 for 11min + 6 more  reps to bring total to 160.

heavy sw & sn

5x3 28kg SW
5x2 28kg SN

Heavy Swings + More

Heavy 1H-Swings 32kg/10/10 x 5).
Double C&P + Pullup 3rungs, 3 ladders 24kg


With PM Class:
GUSU
Walkout
Tall Kneeling Press
Deadlift
2 Hand Swing
repeat for time (appx 40min)

Gluten Sensitivity

I know I am sensitive to gluten. The WSJ just ran a story confirming its existence (As opposed to celiac)

Just the other day I went off my Paleo diet and had some pizza and a few cookies (family/religious event)
The next day, my joints hurt, I was in a foul mood. Now if that is not an indicator, I dont know what is!

Check out the article:
http://online.wsj.com/article/SB10001424052748704893604576200393522456636.html?mod=djemHL_t

This Weeks Training

Monday:
10 Swings
10 Squats (horns down)
10 High Figure 8 (Slingshot)
10 Good Mornings
10 Dead Upright Rows
5 Squats + Press
5 Squats + Press
10 Hot Potatoes
5 Windmill Left
5 Windmill Right
10 Figure 8
5 Presses
5 Push Presses
5/5 Tactical Lunges
5/5 Dead Clean & Press
10/10 Snatch
rest
10/10 Snatch
10/10 High Pulls
10/10 1H Swing
5 HTH Swings
10/10 C&P
20 HTH Swings
10 Snatch Left
10 Snatch Right
20 2H Swings
rest
repeat one more time

Tues:
24kg Snatch on the minute.
11 minutes.
7/7 plus 6 extra reps on final minute to bring count up to 160.

Weds:
Pat Flynn's High voltage Complex    
5             SW
5             CL
5             High Pull
5             Snatch (sub SW for Level 1)
5             Jerk (sub Press)
repeat for other side
4x each side

House of Pain    
5             SW
5             CL+FS+PR
5             SN (SW for level 1)
1/1         TGU (sub 5x GUSU)
repeat.
2x each side total.

Swing roundabout. appx 10min’s

AM Circuit

25 stops at various stations...Little over 40mins...

including:
GS, FS, SW, MP, Russian Twist, Burpees, Crunches, Rowing Machine (yea, dragged the rower in to the room), jumprope

Good session.

Doubles

20kg

DHP
DSN
DMP
DFS
5 reps each, repeat 4x

C&P&Row&GS

Double 20kg Clean, Press, Row, Squat:

C,P,R
CC,PP,RR
CCC,PPP,RRR
(5) 32kg GS
Repeat 3x

Heavy TGU

32kg Alternating TGU
repeat for 15min

Heavy Swings

10/10 32kg 1-arm Swings
Repeat 5x

RKC Armbars

Pat Flynn & Mark Sisson Routine...

from pat flynn (rkc) site
Did this today (w/ 16's since heavy bells are @ Y):
KB Sandwich (1 rep):
Dbl Cl + Push up (on handles)
Dbl Cl + Front Squat + Push up
Dbl Cl + Front Squat + Press + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Push up
Dbl Cl + Front Squat + Press + Dbl Snatch + Renegade Rows + Push up
Repeat 3x
(Need dbl-20's to make this appropriate)

High Voltage KB Complex (5reps each)(one arm):
Swings, Cleans, High Pulls, Snatch, Jerk
repeat for Right Side...
Repeat 2x, then tore callus.
At this point 16k's were a smidge too light, but 20k's might have been too much.

Next up, 1 cycle of Primal Blueprint Fintess routine
50 Pushups
12 Pullups
25/25 Bulgarian Split Squats
15 Divebombers
90s SuperPlanks (up/downs)
45s/45s Pulsing Side Plank

Snatches + Class

24kg snatch - 6/6 on minute + extra 6reps on left side = 160 snatches
----
Class:
Swings x10
Crunch+Puchesx10
Repeat 3x
-
Group 1: Hop Skip (jump rope w/ the rope) while
Group2: Squat Thrusts x10
Switch groups
Repeat 3x
-
1arm DLx5/5
1arm Swing 5/5
repeat 2
-
Suitcase DL x5/5
Pushups x5
Repeat x2
-
Swing :30
Crunch+Punch :30
5mins
-
5 Presses L
5 Rows L

5 Presses R

5 Rows R
 repeat 2x
-
Swing round about (Tracy Reifkind style) :15 intervals for appx 3mins. WHEW!

Snatches, Deck of Cards, Swing Finishers

158 snatches in 7 min w/ 16kg
-
Deck of Cards w/ PM Class Using 24kg (except for Heavy Swings)
Aces = 10 Heavy Swings (32kg)
Hearts = Goblet Squats + Press
Diamonds = Dead Cleans
Clubs = Mountain Climbers
Spades = Pushups
---Class really cranked this one out!
Next we went around the room and had every one throw in  1 exercise
Swings, Fig 8, Jack-Pushups, Mountain Clibmers x2,

Finally:
:40/:20 Swings for 5 minutes

10/10 x5 32kg 1h-sw; dbl 20kg c&p + row ladders (3 rungs, 3 ladders). 504 cals. Then went swimming for a couple hrs w/ the wee one

Worked with my hardest client today. My wife. :). 10 swings of the minute for 20 minutes w/ an 8kg. Its starting to click for her....quite proud.

Lunch session

Had a super-sized snatch session
6/6 on the minute for 176 total plus a side of
swings and a cold refreshing
farmers walk....

PM:

1 mile chi run on treadmill

24kg:(Dbl cleans,dbl press, dbl rows) 3-rungs, 3 ladders. (3 floor presses + 3 pushups) x2

Vitamin D Snatches

Shirtess 24kg Snatch Test
4:38
100 reps

Training this week...

Monday
15min tgu 24kg
5 GS 24kg
5/5 Rows 24kg
:30:30 swings

Tues PM
24kg Snatch on the minute 7/7 for 11 mins
154 snatches


Thursday PM:
me: Double 24kg C&P w/ Rows, 3 laddders, 3 rungs

With Class:
Z-warm
Prisoner Squats
Man Maker    10/10    thrusters/side
    10/10    Dead C&P/Side
    10/10    Overhead Squats
    10/10    Windmills/Side
    10/10    Snatches/side
       
Upper Blast    10    Windmills (L)
    10    Push Presses (L)
    10    Dead Cleans (L)
    10    2H Curl (hold horns)
    10    1 arm Rows (L)
    10    Push ups Weight on (L)
    10    2H Upright Rows
    10    Hot Potato
        repeat Right side
       
Leg Burner    10/10    Overhead Squats / Side
    10/10    1H Squat Kick / Side
    10/10    Overhead Back-lunge / Side
    20    Tactical Lunges 
    10    1H-Swings L
    10    1H-Swings R
    10    Prisoner Squat
    10    Prisoner Squat
       
Swing Workout    10/10    1H-Swings / Side
    10    Hot Potatoes
    10/10    1H High Pulls / Side
    10    Hot Potatoes
    10/10    Snatch / Side
    10    Hot Potatoes
    10    HTH Swing
    10    HTH Swing
    10    Hot Potatoes
    10/10    Clean / Side
    10    Hot Potatoes
    10/10    C&P / Side
    10    Hot Potatoes
Swing roundabouts 10min (appx 200 swings)
Planks 1min
Bodyweight Squat to cool down….

Fri AM with class.
Z-warm
Prisoner Squats
Man Maker    10/10    thrusters/side
    10/10    Dead C&P/Side
    10/10    Overhead Squats
    10/10    Windmills/Side
    10/10    Snatches/side
       
Upper Blast    10    Windmills (L)
    10    Push Presses (L)
    10    Dead Cleans (L)
    10    2H Curl (hold horns)
    10    1 arm Rows (L)
    10    Push ups Weight on (L)
    10    2H Upright Rows
    10    Hot Potato
        repeat Right side
       
Leg Burner    10/10    Overhead Squats / Side
    10/10    1H Squat Kick / Side
    10/10    Overhead Back-lunge / Side
    20    Tactical Lunges 
    10    1H-Swings L
    10    1H-Swings R
    10    Prisoner Squat
    10    Prisoner Squat
       
Swing Workout    10/10    1H-Swings / Side
    10    Hot Potatoes
    10/10    1H High Pulls / Side
    10    Hot Potatoes
    10/10    Snatch / Side
    10    Hot Potatoes
    10    HTH Swing
    10    HTH Swing
    10    Hot Potatoes
    10/10    Clean / Side
    10    Hot Potatoes
    10/10    C&P / Side
    10    Hot Potatoes
Swing roundabouts 10min (appx 200 swings)
Planks 1min
Bodyweight Squat to cool down….

More doubles...

20kg:
CPx5
MPx5
SQx5
PPx5
SQx5
Repeat 5x....

Some pullups, chinups...
Finally short chi-run on treadmill.....Winter sucks, I hate treadmills...

Bodyweight

Pushups: 50
Pullups: Skipped, elbows aggravated
Divebombers: 15
Bulgarian Split Squat: 25/25
super (up/down) Planks: 90sec
Pulsind High Side Plank (lower hip to floor, then raise up): 45s/45

PM Muscle & Cards

KB Muscle Heavy Day
dbl 20kg
5 sets

Deck of cards:
Pushups
Swings
Goblet Squats
Plank Variations

Tues AM

24kg snatch test: 100 in 4:25!!!

RKC Prep

Heavy Swings for better snatch power:
32kg 1arm Swing 10reps/arm
Repeat 5x
100 swings total

Double 20kg C&P&Pullup Ladder. 3-rungs
5 ladders
30 Double Cleans&Presses + 30 pullups

20kg:
Double Clean x5
Double  Mil Press x5
Double Front Squat x5
Double Push Press x5
Double Front Squat x5

After doing the last set, I am thinking I should drop the C&P/Pullup ladder and do more Kettlebell Muscle work with the double 20's.
I was very gassed. Which means, that's what I should focus on for the RKC (get used to that level of conditioning, because I think I am strong enough for the cert...Its my cardio that needs some love...

Saturday Reshape Class

Caught a ride w/ one of the femBots to DKB's Reshape I class..

A healthy mix of bodyweight and single bell moves.
Pool of sweat all around me.
Good stuff

bells 'n fitdeck

1 min jacks
5/5 1arm DL
5 2h swings
1 min jacks
5/5 suitcase DL
5 2h swings
---
10 swings + ascending burpee ladders
x5
--
Fitdeck + kettlebell addon + combat sports add on. No rest between cards.
Appx 30 min

32kg snatches... 2/2,4/4,6/6,4/4

More Prep work...

16kg DCL+DMP+DRW

eg:

C+P+R

CC+PP+RR

CCC+PPP+RRR

Repeat ladder 3x

5/5 FSQ

5 DL

Repeat 5x

10 Hvy Sw + 1 Pushup

10 Med Swing + 2 Pushup

10 Figure 8

10 Crush Squat (Horns down)

10 Figure 8

10 Crush Press

10 Figure 8

10 Sqt + Press

10 Figure 8

10 Sqt + Press

10 Figure 8

10 Swing Catch

10 Swing Catch + Press

10 Swing Catch + Press + Squat

10 Swing Catch + Press + Squat

10 DSW

Light Snatches

16kg for 7 mins. Easy'ish pace. Appx 120 snatches.

TGU + FS + More...

More RKC prep

24kg TGU 2/2 repeat for 15min

16kg dbl-front squats 5x5 (still waiting for dbl 20's to arrive)
Pushups 5x5

Side-2-side skaters (lunges of a sort) + 1 BW squat: 10,8,6,4,2

10 heavy(24kg) 2h swings + 1 pushup
10 med (16kg) 2h swings + 2 pushups
Repeat for 2min
Repeat above 3x
(Should have gone 32kg and 20 kg...)

deck squat-thrust + pushup.
Standup, and repeat 5x

deck squat-thrust + pushup
No standup, repeat 5x

Swings, Double Ladders

Brief Z warmup

32kg 2h-swing 10reps

Work I: Heavy Swings
32kg 1h-swings 10/10
Repeat 5x
This was a butt kicker. Really trying to focus on keeping the lat activated. Tough to do w/ such a heavy swing.

Work II: C&P and Pullup Ladders

Planning on using double 20k's but they have not arrived yet. My back was still a little stiff from some bad 24kg double-KB swings I did last week, so I decided to go light and increase the rungs and ladders.

16kg Double-KB Clean &  Press + Pullup Ladders. Goal was 5rungs, 5 ladders.

Actual:
I hit the numbers for the double-kb C&P Ladders, but I was toasted on the pullups. Had to drop numbers and even threw in some chinups.
Pullup Ladder One: 1,2,3,4,5
Pullup Ladder Two: 1,2,2,3,3
Chinup up Ladder Three: 1,2,2,3,2
Pullup Ladder One: 1,2,2,2,2
Chinup Ladder One: 1,2,2,2,1

Heavy Metal Day @ DKB Fitness

Dropped in w/ Keira @ DKB Fitness in Santa Fe today...

Warmup. 2 bells, 1 med, 1 hvy
10 hvy 2h-Swings
10 med 2h-swings
repeat 3x

w/ appropriate sized bell (I went "heavy")
Double Front Squat (DFS) x5
Double Military Press (DMP) x5
Repeat 3x

10 Double Sumo Deadlifts
Repeat 2x

Ladders:
DMP + Pullups.
5rung Ladder

Hvy 2h Swing x10 + 1 Pushups
Med 2h Swing x10 + 2 Pushups
-> Repeat for 2min (I managed 2 sets)
--> Rest and Repeat for another 2min.
---> Rest and Repeat for a final 2min.
Again, I managed 2 sets for each 2 min period....And good Hardstyle Swings got VERY hard towards the end.

Pity was given at this point (Pretty sure some people were pocket dialing 911!)

Abs:
Rolling Ab/Crunch with KB held to chest and feet gripping KB between feet....
Repeat for some period 45sec perhaps?
Repeat final time  for 30sec.

Alternating Rows (two bells between arches)
For some amount of time, but I managed x8 reps
Repeat for shorter time, I managed x4 reps.

Double Deadlifts x5

Snatch on the minute

24kg snatches 8/8 on the minute for 5min

AM class

Z Warmup
5 32kg DL
10 32kg 2H Swings
repeat 5x

C&P Test. Was able to press 32k on right, but not on left. Good to know.

3 Rung 24kg C&P Ladder
5 24kg Double Rows
5/5 24kg Suitcase Deadlift
repeat 5x

High Plank 15sec
Pulse High Plank 15 Sec
10 24kg 2h Swings
Low Plank 15sec
Up/Down Planks 15 sec
5 24kg 2h Swings


20 Mountain climbers
10 wipers (l/r = 1 rep)
10/10 Side Plank Leg Lift
10 crunches
10 bicycles
10 Prisoner squats
10/10 thrusters
20 Squat Kicks
20 Mountain climbers
10 wipers (l/r = 1 rep)

10/10 Side Plank Leg Lift

10 crunches
10 bicycles
10 Prisoner squats
(skipped last 2 sets as ITB/Knee's started complaining)

full r-phase

Beat m'self up a bit earlier in the week so I am taking it easy. No Bell work for the last 3 days.

Did the full R-phase DVD today.

Snatch+dblC&J+Burpee....And led class...

• 10 min of 16kg Snatches: 199 (plus 1 more at minute 10:00)
• 10min of Double C&J w/ 16kg. Goal was 100 in 10 min. Ended up doing 5 on the minute with a minute off at 7:00. Total dbl-C&J: 45
• 10 minutes of Burpees (with pushups, not squat thrusts!) Goal: 100, actual: 60

Whew!
Felt VERY amped after this routine, so I decided to jam w/ the PM Class:

PM Class
Warmup--
Z warmup
Jumping Jacks
5 Burpees
2h Swings
Jumping Jacks
Burpees
1h Swings
1h Swing

Grease the groove--
[Bottom-up Cleans L/R] x2

Work--
Bottom-up Cleans & Press L/R x1
GS (I had to skip the GS. - Knee acting up.) x10
repeat x6

BUCL hold for :20sec
16kg Double Swing x3 (teaching doubles, so low reps)
repeat x3

Renegade Rows x8/x8
Cossack Squat - Bell Racked over squatting leg. x5/x5
repeat x3

TGU w/ :20sec High Bridge hold x5/x5 (skipped this to tweak students form)

Desk Squat x10

2h Swing x10
Burpee's x5
Repeat x5
(this kicked butt!)

AM Class/RKC Prep

AM Class/RKC Prep

Z-Neural 1, Swings, DL, Halos for warmup...

w/ 24kg
3 Cleans Left + 3 Presses Left + 3 Rows Left
3 Cleans Right + 3 Presses Right + 3 Rows right
3 Double Swings
2 Cleans Left + 2 Presses Left + 1 Rows Left
2 Cleans Right + 2 Presses Right + 1 Rows right
3 Double Swings
1 Cleans Left + 1 Presses Left + 1 Rows Left
1 Cleans Right + 1 Presses Right + 1 Rows right
3 Double Swings
Repeat 3x
(I missed last set of 1's while instructing)

rest 1min
10reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

rest

High Plank :30
Fist to Face Plank :30
Up/downs :30
Bicycle Crunches :30
5 Pumps

rest

10reps each, no rest:
Slingshot
Goblet Squat
Slingshot
Goblet Press
Slingshot
Goblet Squat + Press
Slingshot

rest

5reps each, no rest:
Swing Left
Swing Right
Hot Potato
High Pull Left
High Pull Right
Snatch/Swing Left
Snatch/Swing Right
Hot Potato
HTH Swing
Hot Potato

:40:20 Swings for 5 min

Getups, Goblet Squats+Pushups, Swings+Snatches

32kg TGU for 15min (16 reps)

32kg Goblet Squats 5x5
Pushups 5x5

24kg Swings on the minute:
10 2h
10 2h
10 2h
10 hth
5 1h Left
5 1h right
5 5natches Left
5 Snatches Right
10 Snatches Left
10 Snatches Right
10 2h Swings

cool down:
Hip flexor stretches from 4hb
Pigeon
Foam roller (all over)

C&P-pullup-swing ladders

5x3 ladders: (c&p,pullups, 10 swings) = 60 c&p, 30 pulls, 150 swings
Used 24kg... Appx 30 min to complete.

AM + Gymnastics

Fitdeck bodyweight+kettlebell+combat sports for the AM class

Also attended a beginning Gymnastics class for adults. I had a blast. I can  do cartwheels and I am real close to a free standing handstand!

One step closer to my goal of being able to do a HSPU!

AM Bodyweight

Full Pushups: 25+10+5+5+3+2 = 50
Full Pullups: 3+3+2+2+1+1 = 12
Bulgarian split squat: 25/25
Divebombers: 15
Superplank (up/downs): 90s (OMG!)
Pulsing high side planks: 35s+10s/35s+10s (goal is 45/45)

Full Pushups: 12+10+5+4+8+3+4+1 = 50

Full Pullups: 3+3+2+2+1 = 12
Ran out of time on cycle 2.

Weds AM + Lunch

10 rung decending partnered sw

Publish Post

ing ladder (IGYG)  
5x5 GS 5x5 Pushups

Planks,
Russian Twist
Bicycle Crunches

5m Swing Finishers

At Lunch:
28kg
15min TGU

Tues Primal Blueprint Fitness

Cycle One----
Incline Pushups: 50
Rev Pullups (negatives): 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

Cycle Two---
Incline Pushups: 50
Chinups: 7
Side Squat: 30
Dive Bombers: 15
Low Plank: 90s
Side Low Plank: 45s/45s

Mon AM

1/3/11
DC&P 3-rung Ladder + Dbl Row 3-rung Ladder + 10 Swings
Repeat 3x

:30 each
Halos, rest :30
Halos, Hot Potatoes, rest :30
Halos, Hot Potatoes, Snatches, rest :30

Press x5
Popups x5
Swings x5

Planks for good measure...