yadmit’s BodyBlog

So, I contemplated not even logging todays garbage workout. At least that’s how I feel it went. Blech.

However, I need to so I can see how I felt about this piece of patheticness.

KB Omelet II (the mean one)

Start: 7:13am
Finish: 8:09am

Warm Up: 5:25 with a 35lb bell.

Each of the following movements was done for 30 seconds with a 35lb KB. I did two rounds. Barely.

Swing (L/R/H2H)
High Pull (L/R)
Snatch (L/R)
Thruster (L/R)
Deck Squat
Twist
Plank (30 sec)
TGU Situp (L/R)

Thoughts - Round one - pathetic. Round two - patheticer. If that’s even a word. Too much resting in each circuit. So, I need to, assuming I do this circuit again, lower the weight of the bell.

I did get my arse kicked on this like nobody’s business. Wow. And I was sucking a lot of wind.

I did 12:30 of stretching to wrap up this day.

t

Start: 7:13am
Finish: 8:19am

Warm Up: 5:30

35lbs for 30 sec - reps of ten of the in-betweens

Round One
Sumo Squat
Push Ups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 8:20
Rest: Two Minutes

35lbs for 30 sec - reps of ten of the in-betweens with 25lbs

Round Two
Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge (each side)
Arm Blaster
High Pulls (each side)
Arm Blaster
Total Time: 14:30
Rest: Two Minutes

Round Three
OH Walks (each side 30 seconds)
OH Walking Lunges (each side 30 seconds)

Abs

I used a 25lb bell for the following

Elbow to Knee (each side 30 seconds)
Situps
Lying Side Hip Extension (each side 30 seconds)

Followed with ten minutes of stretching and foam roller.

Weight this morning was 185.6.

I start torturing people on Monday. hehehehe

t

Start: 7:12am
Finish: 8:13am

Warm Up: 5:30 minutes

Round One:
Front Squat
Figure 8
Cleans
Figure 8
Reverse Crossover Lunge
Figure 8
One Arm BO Row
Figure 8
Squat Kick
Figure 8

Done with a 35 pound KB for 30 seconds

Total Time: 12:27

Round Two:
OH Lunge
Two Hand Curls
Press
OH Extension
Three Way Push
Two Hand Curls
High Pulls
OH Extension
Single Leg DL
Arm Blaster

Done with a 35 pound KB for 30 seconds

Total Time: 13:00

Round Three:
OH Walks
Walking OH Lunge

Done with a 35 pound KB for 30 seconds

Total Time: 4:00

ABs:
Toss - Bottom to Top
Paddle
One Arm Sit Up

Done with a 35 pound KB for 30 seconds

Followed with 11:30 of stretching and foam roller.

t

Start: 7:13am
Finish: 8:19am

Warm Up: 5:30

44lbs for 30 sec - reps of ten of the in-betweens

Round One
Sumo Squat
Push Ups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 11:30 - approx
Rest: Three Minutes

35lbs for 30 sec - reps of ten of the in-betweens with 25lbs

Round Two
Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge (each side)
Arm Blaster
High Pulls (each side)
Arm Blaster
Total Time: 12:40
Rest: Two Minutes

Round Three
OH Walks x two (each side 30 seconds)
OH Walking Lunges (each side 30 seconds)
Uneven Pushup (each side 30 seconds)
Rest: One Minute

Abs

I used a 25lb bell for the following

Elbow to Knee (each side 30 seconds)
Situps
Lying Side Hip Extension (each side 30 seconds)

Followed with thirteen minutes of stretching and foam roller.

t

Start: 7:08am
Finish:  8:09am

Warm Up:  5:40 minutes

Round One:
Front Squat
Figure 8
Cleans
Figure 8
Reverse Crossover Lunge
Figure 8
One Arm BO Row
Figure 8
Squat Kick
Figure 8

Done with a 35 pound KB for 30 seconds

Total Time:  13:00 approx

Round Two:
OH Lunge
Two Hand Curls
Press
OH Extension
Three Way Push
Two Hand Curls
High Pulls
OH Extension
Single Leg DL
Arm Blaster

Done with a 35 pound KB for 30 seconds

Total Time:  11:16

Round Three: 
OH Walks
Walking OH Lunge

Done with a 35 pound KB for 30 seconds

Total Time:  4:00

ABs:
Toss - Bottom to Top
Paddle
One Arm Sit Up

Done with a 35 pound KB for 30 seconds

Followed with thirteen minutes of stretching and foam roller.

t

Start: 7:15am
Finish: 8:17am

Warm Up: 7:30

35lbs for 30 sec - reps of ten of the in-betweens

Round One
Sumo Squat
Push Ups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 9:10
Rest: Three Minutes

Round TwoCatcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge (each side)
Arm Blaster
High Pulls (each side)
Arm Blaster
Total Time: 10:30
Rest: Two Minutes

Round Three
OH Walks (each side 30 seconds)
OH Walking Lunges (each side 30 seconds)
Uneven Pushup (each side 30 seconds)
Total Time: 5:00
Rest: One Minute

Abs
Elbow to Knee (each side 30 seconds)
Situps
Lying Side Hip Extension (each side 30 seconds)
Total Time: 4:00

Followed with twelve minutes of stretching and foam roller.

t

Start: 7:17am
Finish: 8:18am

Warm Up: 6:15

The following was done with a 35lb KB for 30 seconds each. The in-betweens were done in sets of ten.

Round One
Front Squat
Figure 8s (each way)
Cleans (each side)
Figure 8s (each way)
Reverse Crossover Lunge (each side)
Figure *s (each way)
One Arm Rows (each side)
Figure 8s (each way)
Squat Kicks (each side)
Figure 8s (each way)
Total Time: 13:24

Round Two
OH Lunge (each side)
Two Hand Curls
Press (each side)
OH Xtns
Three Way Push
Two Hand Curls
High Pulls (each side)
OH Xtsn
Single Leg DL (each side)
Arm Blaster
Total Time: 12:20

Round Three
OH Walks (each side)
Walking OH Lunge (each side)
Total Time: 3:30

Abs
Toss Bottom to Top (each side)
Paddle
One Arm Sit Up (each side)
Total Time: 6:00 - I was winded.. whew

Followed with ten minutes of stretching. My weight this morning was 182.4.

t

Start: 7:16a
Finish: 8:20am

Warm Up: KB Warm Up - 6:45

The following was done with a 35lb bell for 30 seconds, the pushups were reps of ten.

Round One

Sumo Squat
Pushups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 7:57

The following was done with a 35lb bell for 30 seconds, the arm blasters were reps of ten. I did drop the Arm Blasters to 25lbs after the second set of ‘em.

Round Two

Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge
Arm Blaster (25lb)
High Pulls (each side)
Arm Blaster (25lb)
Uneven Pushups (each side)
Arm Blaster (25lb)
Total Time: 15:58

Round Three

OH Walks - 30 seconds each side with 35lb bell
OH Walking Lunges - 30 seconds each side with 35lb bell

Abs:

Standing Elbow to Knee (30 seconds each side with 25lb bell)
Sit ups (30 seconds each side with 25lb bell)
Lying Side Hip Extension with 10 reps each side with 25lb KB

Followed with about 14 minutes of stretching and foam roller.

May shorten the second round.

t

KB Circuit #1

Start:  7:17am
Finish:  8:16am

Warm Up:  KB Warm Up - 5:30

The following was done with a 25lb KB with the movements done for 30 seconds.  The "in-betweens" were reps of ten.

Round One
Front Squat
Figure 8’s
Cleans
Figure 8’s
Reverse Crossover Lunge (each side)
Figure 8’s
One Arm Rows (each side)
Figure 8’s
Squat Kicks (each side)
Figure 8’s
Total Time:  11:43

The following was done with a 25lb KB with the movements done for 30 seconds.  The "in-betweens" were reps of ten.

Round Two
OH Lunges (each side)
Two Hand Curls
Press (each side)
OH Tricep Extensions
Three Way Push
Two Hand Curls
High Pulls (each side)
OH Tricep Extensions
Single Leg DL (each side)
Arm Blaster
Total Time:  10:34

The following was done with a 25lb KB for 30 seconds

Round Three
OH Walks (each side)
Walking OH Lunge (each side)
SLDL with Row (each side)
Prisoner Squats
Total Time:  5:48

The following was done with a 25lb KB for 30 seconds

Abs
Toss - Bottom to Top (each side)
Paddle
One Arm Situp (each side)
Total Time: 4:46
Thoughts:

I needed a third round for the class I’ll be tortu… I mean teaching… tried this with a 25lb bell instead of a 35lb bell and was able to do this without putting the thing down… I did take about a 2:30 minute break between rounds.. may dump that in the class.

I followed with 11:30 of stretching.

t

Start: 7:21a
Finish: 8:18am

Warm Up: KB Warm Up - six minutes

The following was done with a 25lb bell for 30 seconds, the pushups were reps of ten.

Round One

Sumo Squat
Pushups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 7:50

The following was done with a 25lb bell for 30 seconds, the arm blasters were reps of ten.

Round Two

Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge
Arm Blaster
High Pulls (each side)
Arm Blaster
Uneven Pushups (each side)
Arm Blaster
Total Time: 13:15

Abs:

Standing Elbow to Knee (30 seconds each side with 25lb bell)
Sit ups (30 seconds each side with 25lb bell)
Lying Side Hip Extension with 10 reps each side with 25lb KB
OH KB Walks (60 seconds each side with 25lb KB)

Followed with about 15 minutes of stretching and foam roller.

I may add a third, shorter round.

t