8/18 Quickie

Goblet Squats 16K
Pushups

25-20-15-10-5

8/17 Ladders

Kettlebell Clean and Press 24K / Pullup BWT Ladder

Clean and Press 1L/1R 1 Pullup
Clean and Press 2L/2R 2 Pullups
Clean and Press 3L/3R 3 Pullups
Clean and Press 4L/4R 4 Pullups
Clean and Press 5L/5R 5 Pullups

5 Rounds (First 2 rounds pullups done with 1 1/2" Rope)

2 Arm Kettlebell Swings 24K

20/20/20/20/20

8/14 He's got a GUN!

Warmup

H2H KB swing 16K

30x3

Pistols
3 Rounds
BW x5 L/R
16K x 5 L/R
24K x 5 L/R

Then

1 Leg DL

32 + 24

5L/5R x 3

Power Wheel

Pike 3x10

Walk Forward 5 yards / Back 5 yards x3 (3 sets)

Side to side 3x10

That Power Wheel is a real killer.

8/11 Kettlebell Madness

16KG Snatch

10/10 x5

Trifecta 24Kg

Snatch 30sec L / 30sec R
Clean and Jerk 30sec L/ 30sec R
1 Arm Swing 30secL / 30sec R

Floor press

16 x 5 24 x5 32 x5 L/R x2

Row

16 x 5 24 x5 32 x5 L/R x2

8/10 Test Drive

I've decided that my gym closing is a good thing. It's make me look for alternative workouts. I've been checking out different parks close by to see what they have to offer. Yesterday I took my newly acquired Power Wheel for a spin. I stepped off about 75 yards on a baseball field and after a little warm up went to work. I'm not sure how many times I had to stop or how long it took, but by the time I was done I was drenched in sweat. I can tell by how my abs feel today that it did the job. After a little rest I hit a nice hill for some sprints (8 total) and finished with 5 sets of Burpies.

8/9 Back from outer space

After taking a week off I feel really motivated.

I took my kettlebell for a little "walk" in the park Saturday morning. I decided to give the Secret Service Snatch Test ( SSST) a go. 24K KB snatches. As many as you can in 10 minutes. I got 134. This is my baseline. My goal is to hit 200. After a little breather I did 10 minutes of Clean and Jerk. Got 70.

It's good to be back.

8/2 Ultimate Summer League Tournament

We played two games Saturday. We won the first game and lost the second. After one game Thursday and two on Saturday I'm feeling pretty beat up. My calves are fried. The plan for this week is a little active recovery. Walking, Joint Mobility, Stretching, and maybe even some Yoga.

Last week I got some new toys that I'm looking forward to playing with.

First a Power Wheel. I can't wait to take it out for a spin.

I also picked up some Bands from Iron Woody and Grippers in 100, 150, and 200.

I also ordered a 10' length of 1 1/2" Manila Rope for pullups and Kettlebell fun.

Plus I have the PVC for parallets and supplies for a homemade slamball. My apartment is staring to look like a gym.