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

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

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.

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

PBF in the AM

Primal Blueprint Bodyweight Drills:
rest as needed between exercises.

Exercise	Goal	Actual
Incline Pushups	50	50
Chinups	7	7
Side-to-side Squat	30/30	30/30
Dive Bomber	15	15
Low Plank	90s	90s
Low Side Plank	45s/45s	45s/45s

Normally you do 2 cycles of the above.
Only did 1 cycle today. The goal for January is to learn the moves without beating up my body.

It might be time to progress up from the pushups and the planks, but to do so, I need to do 2 cycles to confirm that I can hit the goal numbers both times.
 You are supposed to do the reps straight through, but if you hit poor form/can't complete the # of reps, STOP, REST, and then finish out the set.
Eg: Goal is 50 incline push ups. If I could only do 35, I would then rest and do the final 15 before moving on to the chinups. I did not encounter any slow downs today.

Primal Blueprint Fitness

Primal Blueprint Fitness 12-22-2010

Warmup with 24kg Kettlebell:
30seconds  2h swings
rest :30
5 1h-swings + 5 1h-swings + 5 2h-swings
rest: 30
30sec HTH Swings

Bodyweight (I go, you go):Incline Pushups (goal: 50) Completed: 35
Chinups (goal: 7) Completed 7
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 20
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side

Repeat:Incline Pushups (goal: 50) Completed: 40 !!!
Chinups (goal: 7) Completed 7 (barely!)
Prisoner Squat (goal:50) Completed 50 !!!
Jack-knife shoulder press (goal: 20) Completed: 21 !!!
Forearm Plank (goal: 90sec) Completed: 90sec
Goal: Forearm Side Plank for 45sec each side.
I goofed and did Hand Side Plank 45sec each side

Curse 'Shelle (Alpha FemBot) for agreeing to show up at 6am to do this.

Then thank her for being there to make me dig deep!

Primal Workout of The Week: Cave Burpees

100 full burpee's for time.
Took me 13m45s
Slow compared to other primals, but damn, that was a kickbutt workout!

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.

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..

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

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)

Grok's Rock Primal Workout

Managed to sucker a former KB student, my wife, a co-worker and a kola bear into doing the WoW (workout of the week) from MarksDailyApple.com
50m Sprint
25m Bear Crawl
25m Lunges
50m Squat & Throw using 55# sandbag
Repeat 8 (FREAKING) times
Took us ~25min

(Apologies for the lousy dark camera work. I am still getting used to my Flip.)