Workout 31/07/08

3 rounds for time :-

50 SDHP (24kg) - this is a sub for 500m on a Concept2
12 Pullups
21 Box jumps (18" box)

Workout 30/07/08

Max reps of each exercise

1min situps
1min one-arm KB swings (16kg left arm)
1min double unders
1min one-arm KB swings (16kg right arm)
1min rest

5 rounds

Workout 29/07/08

800m run
then 5 rounds of
21 SDHP (32kg/24kg)
15 Burpees
9 Thrusters (32kg/24kg)

25min time limit

Workout 27/07/08

Considering the Adelaide marathon is only about 6 weeks away, I figured I should get some km's in and entered a 15km road race. Clocked in at a not too shabby 65mins, not too bad considering only the second run of any note in around 3months. Think that got me about 15th position.

Workout 26/07/08

For Time:-

50 Squats
then
21 - 15 - 9 reps
KB Swings (16kg)
Box Jumps (18" bench)
then
9 - 15 - 21
Pushups (feet elevated)
Ring Rows
then
50 Squats

Workout 25/07/08

Max rounds in 10mins

20 Push jerk (2x16kg KB)
40 Double unders
20 SDHP (24kg KB)

Motivation 24/07/08

This is the first of hopefully many posts on the topic of motivation, these will be usually short little posts that will often just be a link to somewhere else or a video of something or someone that will inspire and motivate you to get out there and tear your next training session apart and give it everything. Todays video comes courtesy of Marks Daily Apple.This site is a cool health and fitness blog with lots of interesting thoughts and insights. Definately worth a look
This little vid with Mark Scott shows you why your excuses make you a complete blouse, suck it up and get into it. No excuses!

Workout 23/07/08

Cindy

Max rounds in 20mins of :-
5 pullups
10 pushups
15 squats

Workout 22/07/08

For time:-

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds


Finisher
Tabata squats - score = lowest reps in a round

Workout 21/07/08

For time:-

50 Box jump (milk crate)
50 Jumping pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Situps
50 Push Press (sandbag)
50 Back Extensions
50 Keg Thrusters
50 Burpees
50 Double unders

Workout 18/07/08

Kettlebell strength session

5x5
Double kettlebell military press (2x16kg)
Renegade rows

5x5
Double kettlebell front squat

Max Swings attempt (24kg)
Max b/w Squats attempt

Finisher - Pullup ladder : 1, then 2, then 3, then 4 till max out
post swings & squats scores to comments

Workout 17/07/08

Warm Up - Kettlebell swing & snatch practice

Conditioning focus workout

2mins boxing - heavy bag
20 KB Snatches (16kg)
2mins heavy bag
25 KB Front Squats (2x16kg)
2mins heavy bag
20 KB Swings (16kg)
2 mins heavy bag
25 KB Rows (2x16kg)
2 mins heavy bag
20 KB Snatches
2mins heavy bag

Workout 16/07/08

Deadlift

5x5x5x5x5

Post weight to comments

Garage Gym 15/07/08

Thought I would do an update with a bit of stocktake of all
equipment that Im currently using during sessions. Over on
the right is the ring setup hanging from the pergola, these are
Elite Rings from ringtraining.com. From memory these were
around the $70-80 mark and are one of the best pieces of kit
Ive got, around 1kg and totally portable. In the background you
can see the chin up bar which also has dips handles on the
other side, not the best unit but it does the job, has a few sandbags holding it down which is an absolute necessity when throwing out some vicious kip's. The duct tape is there between the handles as a guide to make sure full ROM is achieved with the chin getting well over the tape. Apart from these bits of kit I also use :-
- 2x16kg & 1x24kg kettlebells
- Plastic and ball bearing skipping ropes
- Foam yoga/stretching mats
- 4xSandbags (cheap $2 gym bags stuffed with 2kg sandwich bags of sand)
- 1xEmpty beer keg (looking at getting the valve taken out and part filling this with water for extra akwardness when lifting)
-1 x 40mm PVC paralettes
- Rubber medicine balls
- Milk crates - great for checking squat depth and other application requiring a low bench
-4 x Wooden dowels (used for warmup & O-Lift practice)
- Stack of boxing gloves, focus mits, thai pads etc
- 60x40cm whiteboard (essential for writing up workouts and keeping score etc)

So thats about it for now, does the job for now but hanging to get 3 50mm Olympic bars and some rubber coated plates to get into some serious barbell lifting and also for the high density foam flooring so can do a bit more training indoors during the crappier weather.

Workout 15/07/08

Ring Linda

5 Rounds Max Reps

Ring Pushups
Ring Rows

2mins between rounds

Workout 13/07/08

For Time :-

50 Double unders
50 Squats
50 Situps
40 Double unders
40 Squats
40 Situps
30 Double unders
30 Squats
30 Situps
20 Double unders
20 Squats
20 Situps
10 Double unders
10 Squats
10 Situps

Workout 12/07/08

For Time :-

50 Lunges
25 KB Swings
50 Push press (sandbag)
25 Situps
25 Double Unders
50 Squats
25 Situps
25 Burpees
25 Situps
50 Squats
25 Double Unders
25 Situps
50 Push press (sandbag)
25 KB Swings
50 Lunges

Pic shows the basic backyard setup for this workout, the milk crates are there to measure squat depth and also gives you somewhere to twitch mid workout. The crates with a towel on top of them are roughly 13.5" inches high which is about the same height at the Dynamax med balls. The black gym bags are the sandbags and have 2kg sandwich bags full of sand in them, having the sand in individual bags makes it easy to adjust the weight of the bags without getting sand everywhere.

Workout 11/07/08

EDT Session

Zone 1 - 20mins
1 arm press (16kg kettlebell)
Pull ups

Zone 2 - 15mins
Kettlebell swings (24kg kettlebell)
Kettlebell floor press (2x16kg)

max reps each exercise

Workout 10/07/07

7 Rounds for Time

5 pull ups
7 burpees
9 ring dips
20 double unders

Workout 08/07/08

For time

21 - 15 - 9 Reps
32kg Thruster (2x 16kg KB's)
Pull Ups

Workout 07/07/08

3 Rounds for Time :-

50 Squats
7 Muscle-ups
10 Cleans (each arm, 24kg KB)


Finisher
3x5 Turkish get-ups (16kg KB)

Garage Gym 06/07/08

Picked a little bit more kit for the gym yesterday, dropped into Bunnings and grabbed four 1.5m x 25mm broomsticks for O-lifting warm-up and practice. Also figured they would be handy for doing a bit of stick wrestling practice, for those that dont know stick wrestling is where two people grab onto the same stick, both of you hold on for your life and try and wrench the stick out of the other guys hands or knock/push them over, good little warmup exercise and a pretty solid workout. Sticks clocked in at $5 each. These ones happen to already be laquered which should save on splinters a bit, also being 25mm they have a little bit more weight to them than some other sticks.
In the next couple of days I will pop up a complete list of equipement as it currently stands and essential pieces of kit arriving in the hopefully not too distant future.

Workout 05/07/08

5 Rounds for Time

21 KB Swings (24kg)
15 Burpees
9 KB Snatches (each arm 16kg)

20min time limit

Workout 04/07/08

EDT Kettlebell Session
max reps in time of each exercise

Zone 1 - 20mins
1 Arm kettlebell press (16kg)
Chinups

Zone 2 -15mins
Kettlebell swing (24kg)
1 Arm floor press (16kg)

Workout 02/07/08

Warmup - Practice sandbag cleans

For time :-

25 Deadlift (2x24kg kettlebells)
25 Pullups
25 Kettlebell snatches - each arm (16kg kettlebell)
25 Knees to Elbows
25 Shoulder Press - each arm (16kg kettlebell)

Garage Gym 01/07/08

Kettlebells Arrive

Starting to get some more equipment for the gym setup, got a 16kg & 24kg kettlebell from Rick at Australian Kettlebells . Ive had been using a 16kg kettlebell I borrowed off a mate for a while now and found it to be an awesome training tool tho the handle on the one Ive been using is fairly rough and has a couple of burrs on it. The ones Ive just gotten dont appear to have this problem and have a much nicer finish on em and generally a better feel, plan to give them a proper belting tommorrow and see how they go.

Note : 16kg was $120 & 24kg was $140, did see cheaper kettlebells when i was hunting around but the quality is not quite the same