Morning Wake up!!

I'm teaching class this morning and decided to join in the fun.
The infamous 10/20 Drill which was designed originally from Brett Jones when he was teaching at Iron Core in San Diego. This will get your heart rate up quick.

Joint Mobility
Warm up
5 TGU each side
5 Windmill each side for the ladies
5 Side presses each side for the guys (It's a guy thing)
50 warmup swings
Workout
!st Round
10 Cleans R
20 Alternate Swings
10Cleans L
20Alt. swings
Rest 2 Minutes
2nd Round
10 Clean and squat R
20Alt. swings
10 Clean and squat L
20 Alt. swings
Rest 2 minutes
3rd Round
10 Snatches R
20 Alt. Swings
10 Snatches L
20 Alt. Swings
Rest 2 Minutes
4th Round
10 one arm Rows R
20 Alt. swings
10 One arm Rows L
20 Alt. swings
Rest 2 Minutes
5th Round
10 One legged Deadlift R
20 Alt. Swing
10 One legged Deadlift L
20 Alt. Swing
Rest 2 minutes

Finish up with Abdominal Work Crazy 8's( 5 Exercises done one after the other without putting your legs down for 2 rounds.)

The workout will definitely work the heart and the lungs and challenge your technique especially at the end with the deadlifts.
Try it out!!

"Stay strong and train with a purpose always"!!

Some Old Time Fun!!

I was feeling pretty good today so I thought I would add some Barbell work into my workout.
Here's how it went.

Joint mobility warm up.(Big Surprise)
Jump Rope Moderate pace 2 Minutes
50 Kb Swings 53lb
5 Rounds of single arm Long Cycle 5reps each side 53lb/KB (That's 25 Total a side with NO REST)
3 Sets of Barbell Squats 10 reps 95lb (1 minute rest between sets)
3 Sets of Kb cleans 10 Each side (1 Minute rest)
5 Sets of Barbell Bent over Rows 5 reps (30sec-1minute rest)
3 Sets of Snatches w/53lb KB 10 each side (30sec-1minute rest)
3 Sets of Barbell Bench pressing PTP style 95lb 10 reps (6/4 count 6sec down 4sec up)

Went on a light run for 1 mile.
The bench press probably sounded a little light but, considering the rest of the workout it wasn't!! Especially with the slow controlled movement with very strict form.

Try it out and drop me a line.
Enjoy!!
What have you done to change your workout today?

Workout/ Snatch Test

I worked out with the Class 6:15 - 07:00
We completed one of the "300" Workouts which consist of

Kettlebell 300 - #2
Strength / Endur
1st 100 …
1-Hand Swings 10 reps each side
½ Turkish Getup 5 reps each side
Pushups 10 reps
Military Press 5 reps each side
1-KB Rows 5 reps each side
1-KB Cleans 10 reps each side
Front Squats 5 reps each side
Pushups 10 reps

2nd 100 …
Snatches 10 reps each side
½ Turkish Getup 5 reps each side
See-saw press 5 reps each side
1-KB Rows 5 reps each side
DARC Swings 30 reps total
Lunges 5 reps each side
Pushups 10 reps

3rd 100 …
1-KB Rows 5 reps each side
Front Squats 20 reps
½ Turkish Getup 5 reps each side
Pushups 10 reps
The 50-thing: 10 swings +
10 cleans +
10 clean & jerks +
10 snatches + 10 swings 50 total

Rested for 30 minutes and Counted for Jay's Snatch Test:

Then Completed Snatch test w/ 28kg/62lb DD/ KB

Results: 34R 34L in 5 Minutes Note: Grip was the key factor along with some technique flaws that i need to work on. "Patience" as Valery would Say.

(HOC) High Octane Cardio Workout

HOC Day!!
Started with Joint Mobility.
All Rounds are completed one exercise after the other, then one minute rest between rounds.
This is done for 8 rounds:
Round 1. 1Min /Jump rope Moderate pace
KB Clean and Push Press 10reps L,R 24kg
Rest 1Min

Round 2. 1Min / jump rope Mod. Pace
KB snatch 10reps L,R 24kg
Rest 1 Min.

Round 3. I Min / Jump Rope Mod. Pace
KB Swings 10 reps L,R 32kg.
Rest 1 Min

Round 4. 1 Min /Jump rope Mod. Pace
KB Cleans 10 reps L,R 32kg
Rest 1Min

Round 5. 1 Min / Jump rope Mod. Pace
KB Clean and Push Press 10 L,R 24kg
Rest 1Min

Round 6 1 Min / Jump rope Mod. Pace
KB snatch 10 reps L,R 24kg
Rest 1 Min

Round 7. 1 Min / Jump rope Mod. Pace
KB swings 10 reps L,R 32kg
Rest 1 Min

Round 8. 1 Min / Jump rope Mod. Pace
KB Cleans 10L,R 32kg
Rest 5 Min.
Finished workout with:
50 Situps
50 Pushups
3 sets of hanging leg raises/ Knee raises 5 and 5 rest for 30 comtinue to next set.

It's a quick workout about 30 minutes. Really gets your heart going!!
l will try for 12 rounds next time.

Body Weight Workout

I began this workout with an old Alma Mater MINI Testing from the PARARESCUE (Past Test) This is used when you try out to be selected to enter PJ/ I - School Selection Course.
I completed just !/2 of the test since I didn't have a pool to do the 500 Meter swim and a track for 1.5 mile run.
So let's start: The object of the exercises is to do as many as you can in the allotted time period with 2 minutes of rest between each event.

1. 2 Min. Situps (Feet secured and fingers interlocked behind head) 60 reps (PT Minimums 45)
2. 2 MIn. Pushups (standard) 70 reps(PT Min 45)
3. 2 Min. Flutter Kicks 60 reps(PT Min 45)
4. 1 Min. Chin ups 15 reps(PT Min 5)
Rest for 5 Minutes
I continued the workout for 4 more rounds with 3 exercises in each round going from one exercise to the next with no rest and 1 minute rest between rounds.
1st Round:
25 pushups, 5 pullups,15 hanging knee ups
Rest 1 Min.
2nd Round
20 pushups. 5 chinups, 10 hanging leg raises
Rest 1 Min.
3rd Round
15 pushups, 5 pullups, 15 hanging leg raises
Rest 1 Min
4th Round
30 pushups, 5chinups, 15 hanging knee ups
Rest 1 min
Finisher:
100 body weight squats to parallel

This was all completed within 30 minutes: I was a little disapointed with my numbers in the PAST Test. I will continue Training and check my progress every month until my numbers are at
100 situps
100 pushups
100 flutter kicks
30 pullups
I will have this accomplished in one month or two. Be watching for my updated progress.

Give it a try and let me know how you did.
David