February 2015 (Month 87)

February 3 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1
February 6 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1
February 7 - Swings, 36 kg; 5 x 10/10
February 8 - Swings, 32 kg; 10 x 10/10
February 9 - Rowing; 20 minutes, 3,000 meters

January 21

Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1

Heart Graph App..five stars!

I did the swings at the top of the minute, waited a minute and continued with the get ups on the top of the minute, and after that I rested for three minutes before rowing 1,000 meters to cool down.

January 2015 (Month 88)

January 1 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 3 - Swings, 32 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 4 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 14 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 17 - Row test
January 21 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 25 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 26 - Rower; 20 minutes easy
January 27 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1
January 28 - Rower; 20 minutes easy (Gave blood today.)
January 31 - Row; 30 minutes, 3,709 meters, avg 24 watts, mean heart rate - 103

December 2014 (Month 89)

December 1 - Swings, 28 kg; 5 x 10/10 and TGUs, 28 kg; 5 x 1/1

The TGU's were done in 10 minutes, so I earned that promotion.

December 4 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1

December 5 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1

December 7 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1

December 24 - Swings, 24 kg; 5 x 10/10 and TGUs, 24 kg; 5 x 1/1

November 2014 (Month 90)

November 1 - Swings, 24 kg;  5 x 5/5/5/5 and TGUs, 20 kg x 2 x 1/1; 24 kg x 3 x 1/1
November 2 - Swings, 24 kg;  5 x 5/5/5/5
November 3 - Swings, 24 kg;  10 x 5/5 and TGUs, 24 kg x 5 x 1/1
November 4 - Swings, 24 kg;  5 x 5/5/5/5

November 6 - Swings, 24 kg;  5 x 5/5/5/5
November 7 - Swings, 24 kg;  10 x 5/5 and TGUs, 24 kg x 5 x 1/1
November 8 - Swings, 28 kg;  10 x 5/5 and TGUs, 28 kg; 5 x 1/1
November 9 - Swings, 28 kg;  10 x 5/5 and TGUs, 28 kg; 5 x 1/1
November 10 - Swings, 28 kg;  10 x 5/5 and TGUs, 28 kg; 5 x 1/1
November 11 - Swings, 28 kg;  10 x 5/5 and TGUs, 28 kg; 5 x 1/1
November 12 - Swings, 28 kg(4), 32 kg(1) x 5/5/5/5; and TGUs, 28 kg(4), 32 kg(1) x 1/1
November 13 - Swings, 28 kg(3), 32 kg(2) x 5/5/5/5; and TGUs, 28 kg(3), 32 kg(2) x 1/1

November 17 - Swings, 28 kg(3), 32 kg(2) x 5/5/5/5; and TGUs, 28 kg(3), 32 kg(2) x 1/1

November 20 - Swings, 32 kg; 10 x 5/5
November 21 - Swings, 32 kg; 10 x 5/5 and TGUs, 32 kg; 5 x 1/1
November 22 - Swings, 32 kg; 10 x 5/5 and TGUs, 32 kg; 5 x 1/1
November 23 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1
November 24 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1

November 26 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1

November 28 - Swings, 32 kg; 5 x 10/10 and TGUs, 32 kg; 5 x 1/1


November 29 - Swings, 36 kg; 5 x 10/10 and TGUs, 36 kg; 5 x 1/1
- Dang!  Just wanted to see if I could. Could I? Yes. Did I? Yes. Should I?  Probably not again for a little while.  This really tested my grip!

Leveled up three times this month, but these are far from "owned".  I need to spend some time at this level focusing on the details.  I guess they call that "practicing".

October 2014

Attempting to get back on track I am using Pavel's Simple and Sinister program.

Breaking in slowly I started with swings.  I used a grease the grove method - 20 swings every half our or so.  This is a great way to focus on the strength of the move as well as breaking out of the inertial rut I've been in.

October 7 - Swings, 20 kg;  4 x 10/10
October 8 - Swings, 20 kg;  5 x 5/5/5/5

October 10 - Swings, 20 kg;  4 x 5/5/5/5

October 16 - Swings, 20 kg;  4 x 5/5/5/5
October 17 - Swings, 20 kg;  5 x 5/5/5/5
October 18 - Swings, 20 kg;  5 x 5/5/5/5

October 21 - Swings, 24 kg;  5 x 5/5/5/5
October 22 - Swings, 24 kg;  4 x 5/5/5/5


October 25 - Swings, 24 kg;  5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 26 - Swings, 24 kg;  5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 27 - Swings, 24 kg;  5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 28 - Swings, 24 kg;  5 x 5/5/5/5

October 31 - Swings, 24 kg;  5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1


Thirteen days of swings with the 20 kg or 24 kg for 1,220 reps.
Four days of Turkish Get Up's with the 20 kg bell for 40 total reps.
No test days this month.

July 7, 2014

One armed swings - 24kg, 5 x 5/5/5/5
TGU's - 24kg, 5 x 1/1
Clean & Press - 24kg/24kg, 3 x 3

Very Simple......



Ala ...Simple and Sinister

June 4, 2013

 Australian Pull-ups 3 x 7

Hanging Knee Raises 3 x 7
Clean and Presses - 28kg/28kg, 3 x 5
Front Squats - 28kg/28kg, 3 x 5
Bottoms up squat to presses 20kg, 3 x 3 x 1/1

 
Upped the bottoms up work.

June 2, 2113

Australian Pull-ups 3 x 7
Hanging Knee Raises 3 x 7
Presses - 28kg/28kg, 3 x 5
Front Squats - 28kg/28kg, 3 x 5
Bottoms up squat to presses 16kg, 3 x 3/3

May 28, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 8

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

May 27, 2013

May 26 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 23, 2013

Australian Pull-ups 3 x 5

Hanging Knee Raises 3 x 5

Presses - 28kg/28kg, 3 x 5

Front Squats - 28kg/28kg, 3 x 5

 

May 21, 2013

Presses - 24kg/24kg, 3 x 5

Front Squats - 24kg/24kg, 3 x 5

Hanging Knee Raises 3 x 5

Bottoms up squat to presses 16kg, 2 x 3/3

May 19, 2013

Swings 20kg; 10 x 20

Hanging knee raises 3 x 5

Pushups 3 x 5

May 7, 2013

Complex

Three rounds; 24kg/24kg, 24kg/24kg, 28kg/28kg

Swings – 5
Presses – 5
Front Squats – 5
Clean, Front Squat to Press – 5

For a total of 15 swings, 15 cleans, 30 presses, and 30 squats.

May 5, 2013

Complex

24kg; three rounds

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 15 swings, 30 presses, and 30 squats.

May 4, 2013

 

Complex

16kg, 20kg, 24kg, 24kg i.e. four sets

Swings – 5

Presses – 5
Front Squats – 5
Front Squat to Press – 5

For a total of 20 swings, 40 presses, and 40 squats. Done strength style vs ballistic style...still sweated up a storm

April 2013

April 19, 2013

Zercher Squats

145 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

Figured a workaround.

April 18, 2013

Zercher Squats
135 lbs
5, 3,

I have a cut on my left foot.  Trying the get ups pulled on the scab too tightly.

 April 16, 2013

Third day in a row.  I can tell that the Zercher’s are hitting the gut.

Zercher Squats

135 lbs

5, 3, 2

TGU’s

16kg
3 x 3/3

April 15, 2013

Bloody Nose.  You try lifting with a Kleenex shoved up one nostril.

Zercher Squats
125 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

April 14, 2013

Starting way at the bottom in a very easy fashion.  I feel so out of it.  Fatigued from hard work, stress, lack of good sleep, and poor diet.  The best way to dig myself deeper is to overdo it, so I’ll start in the hole.

Zercher Squats

115 lbs
5, 3, 2

TGU’s

16kg
3 x 3/3

March 10, 2013

Swings 
20kg;
12 x 5/5/5/5/5

300 in 11:40
40:20 work to rest ratio

The first five sets my shoulders ached.  The last five my back.  Wind was good!

Monday, March 06, 2013

Swings
20kg
5/5/5/5 x 15
In 16 minutes.

300 total reps.

Good snap in the hips.  My 'girdle' felt kind of pumped. No too winded really.

January 27, 2013

Swings
24kg
5/5/5/5 x 15

In St. Louis last week.  Just an easy "bridge" workout to get back into the 'swing' of things. (Got a new boss the week before and wound up working late most of the week.)

January 13, 2013

Swings
28 kg
5/5/5/5 x 13

260 reps

15:06:99
Peak: 160 bpm
Avg: 141 bpm
Min: 92 bpm
Recovery: 25 bpm
In zone:  13:34
Calories: 334

I'm using a different heart rate monitor than I'm used to.  I used to use a Polar which gave me so much more information.  However, I burned through a couple trying to change the battery.  I just don't see going through the expense of shipping etcetera.  Timex however does let me change batteries.  It also has a feature that will beep when I go outside my target zone.  This will be useful when I start training for mitochondrial genesis.

Interesting that I hit 334 calories.  That's the equivalent of the two Mountain Dews I had today.  Ten of those type of workouts and I'll have burned off a pound ;-)

The 28 kg is tough on my grip...I felt it slipping towards the end.  I've really regressed.

January 10, 2013

Running the bells - lackadaisically

Warm up:
Snatches
16kg 5/5 x 3
Indian Clubs

Six rounds:
Snatches
16 kg 5/5
20 kg 5/5
24 kg 5/5

Total = 105/105

I was more interested in performing this as a strength drill and so took my time.  The 24 kg fires the core in a way the lighter bells don't.

N' ice N' easy ;-)