12/3 KB Standard Routine

16KB KB

Warmup

3 rounds

Halo 5l/5r
Bootstrapper Squat 10
Windmill 10l/10r

Clean and Press Ladder /w pullups

3 ladders of 3 rungs

1 C&P R 1C&P L 1 pullup
2 C&P R 2C&P L 2 Pullups
3 C&P R 2 C&PL 3 Pullups

Repeat for a total of 3 "ladders'

Snatches

10L / 10 R x 5 rounds

I'm still alive

I've been slacking on the updates but I'm still here and kicking. I've been doing some random stuff here and there, but nothing organized.

I started out December trying to hit 200 KB swings a day. I did O.K. for a couple days then slacked off, because of a trip to St. Louis then being sick for a week. I hit the gym a few times for some quick full body workouts Now hopefully I'm back in my grove.

11/30

Modified Fast 10's

16K KB

Clean and Press 2 x10
Snatch and Front Squat 2x10
Swings 10L/10R/10 H2H x 2

12/1

Hit the GYM

Squats

135x10 225x5 275 x5 315x20

315 for 20 has been a goal of mine for a while. The only problem is that now I know I can do it and I have to push further. 350? 375? 400? We'll see what the future holds.

Nautilus pullover
80lbs x 20

SLDL
135x15
175 x10

Standing DB Press
35lbs x 12
55lbs x 10

Pullups
BWT x 5
60lbs assist x10 for 2 sets

Dips
BWT x 10 for 2 sets

Calf Raise
400x 15 for 2 sets

DB Curls
20 x 15
20 x 10

Tricep Press Down
100? x 12 for 2 sets

Reverse Crunch Leg Lift
2 sets of 15

Shoulder pre/re hab

internal rotation R/L
20lbs x 10
10lbs x 12

Scarecrow/Skier
8 lbs
5 lbs

Finished in less than 1 hr.

10/7 And we're back

Things have been crazy, and somehow I managed to tweak my shoulder, but I got in a quick workout to get things moving again and work out the kinks.

KB warmup 16K

Halo 5L/5R
Goblet Squat x 10
2 hand Swing x 10
3 rounds

KB Circuit 16K

Snatch 15R/15L
Clean 15R/15L
1 Arm Swing 15R/15L
2 Rounds

24K 2 Arm Swing
20 /w 10 sec rest
3 Rounds

Finisher
BWT squats x 30 10 sec rest between sets

9/23 Fast Tens

Fast Tens by Pavel

24k KB

1 Arm Clean and Press

5L/5R/10L/10R x2

Snatch and Front Squat

10L /10R x 2

9/18 Rapid Ascent

BB Complex Warmup

Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift

45 lbs 1 x 8

65lbs 3 x 8

Rapid Ascent from Dan John

Power Clean 155lbs

8 / 6 /4

Press 135 lbs

8/ 6/ 3

Front Squat 225 lbs

8/ 6/ 4

Supersets

BW pullups/dips

10/12 5/12 10/10 (Last set subbed inverted Rows for pullups)

Step up / 1 Leg DL

10/10 15/15