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Thursday, July 24, 2008

Palm Press
Taking a hold of the kettlebell itself (not the handle), strict Overhead Press.
40kg x 2 x 5 sets
Great for maintaining tension.

Weighted Pullup
48kg x 1 x 2
52kg x 1 x 1
56kg x 0 x 1 (failed 3 inches from top)

Tore 2 phonebooks of about 1000 pages, power wheel rollouts and handwalking for 5 minutes and called it a day.

Went to the beach for active recovery.

Going to take a few days off in preparation for the RKC and BEAST challenge next friday.

Monday, July 21, 2008


Bullet Proof your body:

Training today:
Palm Press 32kg x 5 x 10 sets
Pullup 16kg x 8 x 6 sets

Beast OH Swing x 10 x 3 sets

Snatch Test + 5:00 w/ 24kg
35L/35R, 10L/10R, 10L/10R
Total of 110 (very slow paced, focused on making 70 with one switch)

Friday, July 18, 2008


48kg OH press 2 sets
48kg Viking Push Press: a couple sets of 5-10
56kg Pullup (almost got it!)

Snatch test w/ 32kg: 29L/35R

Rolled Jiu Jitsu for an hour

Sparred for a half hour Boxing.

Fun but presses felt weak today, but at least they went up.

Monday, July 14, 2008

Consider yourself TAMED!

Beast Press 48kg x 1/1 x 2 sets
Beast Pullup 48kg x 1 x 2 sets
Beast Pistol 48kg x 1/1 x 2 sets

Then all 3 in a row.
Beast Press
Beast Pullup
Beast Pistol

Wasn't feeling 100% at the beginning but found my groove. I am SO Ready for August RKC!

Then some condiitoning
Ladder 1-10
Beast Swing

Sunday, July 13, 2008

Swing-Burpee 10-1 challenge

Alternating Ladder 1-10 of burpees and swings. Used the 48kg Kettlebell.
A REAL lung-buster, definitely going to do this again, I got it on video but failed to get the last 2 rounds on tape (battery died). Finished in 3:33.
Then I did some rope climbs about 10-15 focusing on a slow eccentric on the way down (one-arm chin training)

Swam in the ocean for active recovery.

Friday, July 11, 2008

Tough one

48kg Press
1/1 x 2
failed 3 times afterward (not happy but I think I might be tired from pressing all the time)

40kg Pullup x 1 x 2
48kg pullup x 1 x 1 (failed afterward)

Jiu Jitsu for 1 hour

Swam in the ocean for recovery.

Long day, time to eat.

Thursday, July 10, 2008

Another brick in the wall

Training is boring lately, but it's necessary.
Press 48kg
Pistol 48kg
Pullup 40kg x 3

about 2-5 sets of each depending on how I felt with each one.

Some windmills and armbars plus a rope climb to round out the day.
Train simple.

Tuesday, July 8, 2008


Went down to cardiff beach to lift stones today. Mostly Cleans and Zercher squats. Eventually was able to press one of the stones but I was a bit over-zealous in rock selection today (Very Heavy).
Will probably do some snatches and sledgehammer work later.

Monday, July 7, 2008

Keepin' at it.

40kg x 3 x 5 sets
40kg x 3 x 5 sets
32kg x 3 x 6 sets

10 minutes :30 work/:10 rest
Battling ropes
16kg double snatch
50 burpees.

simple, not easy.

Sunday, July 6, 2008


You have to focus on your goals. My goal is August 1st-3rd RKC and the Beast Tamer Challenge.

48kg Press 4 or 5 sets
32kg pullup 3 sets of 3
48kg Pullup worked up to one set
48kg Pistol 1/1 x 3 sets

I can do it, I know I can. I just need to keep the intensity and the focus for one more month.

Did some small conditioning afterward.
5:00 with double 28kg kb's
5 Double Snatch
5 Double Front Squat
5 Double Jerk
5 Burpee

Finished with some jump rope to bring my hr down slowly. Simple, Brutal, Effective.
Focus on your goals. FOCUS!

Thursday, July 3, 2008

I've been training, just not updating.
Took monday off--needed a day off.
Heavy stone lifting on tuesday:
-I pressed a stone this week that I had failed many times to press in the past which I was very happy about.
My grip does not hinder my lifting stones in any way anymore.
Mostly pullups and shoulder mobility drills (armbars, tgu's, etc)
I have been slacking a bit and working a lot and my sleep patterns have been off. So I have been focusing primarily on the Beast Tamer Challenge in a month and the pullup is the only thing I am worried about.

Day off again today, might go swim.