Graveyard Grind

I haven't made a few posts in a while. That doesn't mean I have been working out, just that I wasn't next to computer to make my posts after my workouts.
So if you're trying to match my workouts with yours just remember that I'm always lurking around doing something. When we get together we can have a challenge workout.
Any takers?(Manmaker, USSS Snatch test, AKC jerks...)

Here's a workout I threw together on Saturday after I woke up from graveyards.
Warmup with Joint mobility and 44lb Kb series(swing,good mornings, windmill, around the worlds,clean and jerks, snatches)
Circuit of 5 Rounds (1-2 minute rest between rounds)
1.Barbell Jerks 95lb Olympic bar 5-10reps
2. Reverse grip Bench press 148lb Bar I added a 26lb kb to each side of the bar 5reps
3.Reverse grip bent over rows 148 lb 5-8 reps
4.26lb kb flyes 10 reps
5.Reverse grip front squat 95lb 5-10 reps (palms face boby and you hold the bar like your doing curls at the top position without resting on body, tighten your core and squat)

EDT Arm Training (2 exercises back to back, 30sec rest max repeat 5 rounds)
1.Close grip press 95lb bar 5reps
2.stand up Barbell curls 95lb 5reps

Finished with a light 2 mile run. ( It was a gorgeous day outside I just couldn't resist)

A little cross fit fun!!

Instinct Day!! We're going light today!!

I call this instinct day for a very good reason.
1. I've been working graveyards for the last 4 nights.
2. If anyone knows what that feels like and how it just tortures your body and circadian rhythm. (no REM's here!!)
3.I'm trying to wake up at noon when most of you have been up for at least 4 or 5 hours.
On days like this my body is feeling like it's been put through a meatgrinder and I don't want an injury so I'm moving slowly so that I can see how my body is reacting to various moves. This is why I call this Instinctive training. (INJURIES = No TRAINING ) That doesn't make me a happy camper!!
So here's how it went!! My wife Miriam joined me today (she works nights also)

Started with Joint Mobility
4 Minutes Jumping Rope / Miriam did 3 minutes of her HULA Hoop (she says this gets her going and she is better at it than I am!!)

Workout: We will call this the 300 series.
2 Rounds 50 Swings 53lb kb / Miriam used a 35lb kb

3rd Round 60 Reps
10 clean R / Miriam did Long cycle 35lb kb
20alt swing
10clean L
20alt. swing

4th Round 60 Reps
10 snatches R / Miriam continues with swings
20 Alt swings
10 Snatches L
20 Alt. swings

5th Round 50 Reps
Swing Series / Miriam Combines swings and cleans
10 one hand swings R,L
20 Two hand swings
20 Alt swings

Bench Press
2 Sets 90 Lb Reverse grip 6/4 count 15 reps ( Doesn't sound hard try it after swings)

One arm bent rows w/kb 53lb kb
25 reps each side switching every 5 reps with no rest

Bench Press
2 sets 90 lb (same as previous sets)

Pullovers on Bench w/ 35 lb kb
3 rounds of 10 reps using crush grip

5 Rounds of Janda Situps 5 Reps each set 30 second Rest between

At the end of the workout I felt alot better energy wise and no tweaks or strains. YEAH!!
Sometimes just easing off a little will still help you move forward in your training. The body is great at giving you signals to know when you are about to injure yourself or your head just isn't in to it when your fatiqued.
But!! there is a major difference between laziness and fatique. Know the differences. Or i'll have to punish you the next time we work out!!
Have a nice day!!

"Train on mortals!!"

Outdoor Fun!!

I got this brainstorm of an idea that I would take the KB's for a ride over to the local High School (Clear Lake High) and do a workout today. Who knows it might attract some attention to get others interested in the KB Revolution. So here's how it went!!

My warmup was a light jog aroung the Soccer field 1/4 mile

WORKOUT:
50 One arm and alt. swings
5 Rounds of Walking swings 20yds w/53lb Kb up and back (40yds total)1min rest between
Active Rest 1/4 mile jog.

5 Rounds One arm long cycle 3 reps each side 53lb kb (NO REST)
Active Rest 1/4 mile jog.

3 Rounds of Snatches 10 each side 53lb kb (1 min rest between rds)
Active Rest 1/4 mile jog.

2 Rounds 20 Walking lunges w/44lb kb (1 min rest) Switch arms every 10 steps
Active Rest 1/4 mile jog.

Finisher
2/ 50 yd Side Straddle Hops
2/ 50 yd Kareoke (Think NFL Combine here)
2/ 50 yd Backward Sprint 70-80% effort
10 50yd Sprints 70% effort
Last 2 sprints 90%

The idea here was to change the scenery and run on soft ground vs. pavement or cement. This does a few of things.
1. It will help with stability and tendon strengthening
2. Helps improve balance and coordination
3. Inprove lateral movements
4. Much nicer on the knees and back.

Positive note: I met a Football Coach named Ben Kaufman who would like to incorporate KB's to his Offensive Lineman's Program.
I'm optimistic about this!!

"Sometimes you just have to get your feet back to their roots" Grass that is!!
Stay tough!!