Swings, Snatches, Insanity Cardio Power & Resistance

Tuesday Lunch Workout:

24kg Swings. Pattern looked like this,
2H swing, 1H Swing (L), 1H swing (R). Repeat for 10 minutes using 30:30 protocol.

24Kg Snatches. Trying to get my body used to the heavy bell (heavy for me anyhow).

10 Snatches (L). Rest 1 minute
10 Snatches (R). Rest 1 minute
Repeat 3 more times for a total of 60 snatches.

Evening:
Insanity Cardio Power & Resistance with the missus.

Insnaity Plyometric Cardio

did Plyo w/ the missus today.
She enjoyed it, so hopefully we'll keep this tradition going.

I will still focus on kettlebell strength routines in preparation for my HKC cert in January.

Violent flu and my the future plans.

Finally recovered from a nasty stomach bug that was probably floating around the airport.

I just changed my HKC cert to one in January w/ my Fav RKC, Keira Newton.
Originally I was going to do an April HKC cert. As such I am dropping the Insanity Cardio Program so that my kettlebell form and conditioning is in place for the cert.

On deck for the next 2 months?

• High Volume Swings
• Turkish Get-Ups
• Goblet Squats
• VO2Max Snatch Conditioning

Insanity Pure Cardio & Cardio Abs

Too beat to work out int he AM so this was a PM workout (after my 8 hour IDL training class.)
838 Kcal
141 avg hr (lower since cardio abs is lower intesity)

Tuesday: Insanity Plyo Circuit

Had to do the routine after spending 9+ hours traveling.
Kcal burned: 727
Avg HR: 154

Insanity Fit Test

Day
Today is a fit test. I really pushed it, especially int eh beginning!

Exercise: 1st Test : Todays Test

Switch Kicks: 24 : 60
Power Jacks: 34 : 50
Power Knees: 75 : 95
Power Jumps: 20 :35
Globe Jumps: 8 : 8 (hate these!)
Suicide Jumps: 12 : 15
Pushup Jacks 26 : 32
Low Plank Obliques: 42 : 46

Avg HR: 153
Kcal burned: ~430

Insanity Pure Cardio & Cardio Abs

Whew!

Ok, so today was the first tiem doing two discs back to back. Pure Cardio (which is a b*tch in and of itself) followed by Cardio abs.

Great stuff.

Pure Cardio really got the HR up.

Insanity Cardio Power & Resistance

Kcal burned: 721
Avg HR: 153

Getting stronger!

Insanity Cardio Recovery

Nice mellow workout, as it was intended.

Feels good to stretch. Will work in some Kettlebell work at lunch time.

Insanity Plyometric Cardio

Doing good. I think my Max HR is dropping. I had to really crank to get 165bpm. Where as a week and a half ago, I was hitting 170-175 easy.

Sore as hell, as you might expect.

My form is getting better - I'm not tweaking my low back while rising up from squats.

Insanity Pure Cardio

Whew! I am gassed. I was definitely weaker today, I think the volume plus TKD is catching up to me!

Looking fwd to Thursdays recovery workout.

I am in the second week of Insanity. Several more to go!

!40min
Avg HR: 138 (a bit low, but makes sense given how tired I feel.)
Cals burned: 561

Insanity Cardio Power & Resistance

40 min on target.

Avg HR 152
Kcla burned0 697

Whew!

Insanity

Been away from PC lateley, but I did do the proscribed Insanity workouts.
Friday: Pure Cardio
Sat: Plyo-Cardio

Sun: Nothing. Although the Ravens Vikings game certainly kept my heart rate up.

Insanity Cardio-Recovery

Did it at lunch time. I feel better for having done it. I think I will do some more stretching tonight.

Insanity Cardio Power & Resistance

Another brutal 5am workout. BUT I did it!

Diet was a little off today. I need to dial it in!

Insanity Plyometric Cardio

Whew!

Insanity Fit Test

Started 60-day Insanity bodyweight program.
Today is a fit test, which you use every 2 weeks to gauge your progress.

Its a rough routine!

Switch Kicks: 24
Power Jacks: 34
Power Knees: 75
Power Jumps: 20
Globe Jumps: 8
Suicide Jumps: 12
Pushup Jacks 26
Low Plank Obliques: 46