[Boka]

So today everything is still very much sore but it is okay, I am sucker for punishment so I went for more.

DATE: Dec 12/2007

<font color="pink">KETTLEBELL TRAINING</font> - 6:45AM START

ONE ARM KB SWINGS - 50 reps per arm no brakes or putting the KB down
R = 20 + 20 + 10 @ 36lb
L = 20 + 20 + 10 @ 36lb
TOTAL TIME: 2:44min
-- No brakes taken, and I changed arms every 20 reps

ONE ARM KB SNATCH - 30 reps per arm no brakes or putting the KB down
R = 15 + 10 + 5 @ 36lb
L = 15 + 10 + 5 @ 36lb
TOTAL TIME: 2:21min
-- No brakes taken, and I changed arms every so many reps

DOUBLE KB JERK ss KIPPING PULL UPS
10/36 ss 6/bw
10/36 ss 6/bw
10/36 bw 6/bw
-- 45sec brakes

<font color="#666666">KB CIRCUIT</font>
1. DOUBLE HAND KB SWING
2. DOUBLE KB PUSH PRESS
3. AROUND THE BODY PASS - Flip Kb in front of the body
4. DOUBLE KB CLEAN

CIRCUIT ONE:
1. 20/36
2. 20/36
3. 10/36R, 10/36L
4. 20/36
TOTAL TIME: 2:51min

---ONE MIN BRAKE---

CIRCUIT TWO:
1. 10/36
2. 10/36
3. 5/36R, 5/36L
4. 10/36
TOTAL TIME: 1:39min

TOTAL DURATION: 21MIN

This was a quick but effective workout, I was sweating bullets by the end of it.

--------------------

<font color="red">INDIAN CLUB WORK</font> - 7:35AM START

I went for a century cycle today involving Club Mills.

CENTURY CYCLE - MILLS - 100reps per side without stopping, alternate hands every to reps
R - 10 + 10 + 10 + 10 + 10 + 10 @ 15lb = 60total
L - 10 + 10 + 10 + 10 + 10 + 10 @ 15lb = 60total
TIME: 4:52min

I ran out of steam and could not get past 60reps per arm, I should have taken more time between this and the KB workout but my schedule today did not allow for it.. [img]/forum/images/graemlins/frown.gif[/img]

Oh well you live and you learn.