yadmit’s BodyBlog

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

Warm Up: 4:30

SS:
Snatch: 25×3/35×3/55×3 (five times)
Clean and Press: 25×3/35×3/55×3 (five times)

Rower: Concept II - 2000m 8:46.8 minutes 2:11.7 avg/500m split

Thoughts: Happier than hell we now have a Concept II rower!

I did 12:30 minutes of stretching ad roller.

This is a tough routine. I want to drop the set times before I up the weight. The last SS took just over 3:00 minutes. The next heaviest KB is around 70lbs… so, time drop over upping weight at this point.

t

Kettlebell Pyramid

Start: 7:16am
Finish: 8:26am

Warm Up:

Snatch: 25/35/55/35/25 x 5 each side
C&P: 20/25/35/25/20 x 5 each side
Double KG Squat/Press: 15/25/35/25/15 x 5 each side (turned into Thrusters by the time I hit the 35s)
Lunge Twist: 15/20/25/20/15 x 5 each side (these were the worst)
Single Leg DL: 25/35/55/35/25 each side
Two Handed Sit Up: 15/25/35/25/15
Windmill: 35×5 three sets each side

Thoughts: Twelve minutes of stretching and roller afterward.

This little gem was designed by the owner of the gym I work at. Fun stuff. NOT.

Big sweat today.

t

Start: 7:20am
Finish: 8:26am

Warm Up: Five minutes on the treadmill

Squats: 45×10/95×8/135×5/145×5/15 5×5/175×3x5

Good Mornings: 45×5x10

Donkey Calf Raises: 45×5x10

Thoughts: My hands are pretty shredded from kettlebells last week… so, my wife suggested I don’t pick any up for a couple of days… so I won’t.. till class tonight.

9:30 of stretching and foam roller.

t

Kettlebell Ladder

Start: 8:18am
Finish: 9:22am

Warm Up: 4:30

Then this:

Kettlbell Ladder

I did five rounds of kettlebell DL burpees. Thirty second of burpees and then 90 seconds of walking.

Thoughts:

Lotta sweat.

I followed it up with 13:00 of stretching and foam roller.

A couple of presents to myself today - extra blisters. Good times.

My weight this morning was 196.6 pounds.

Not sure what routine I wanna do… I was looking through NROL last night and nothing really interested me or jumped out… weird.

So, I found this, a Kettlebell Ladder

Start: 7:23
Finish: Never noted - but it was about an hour

Warm Up: 4:30

Then this:

Grabbed a 25lb, 35lb and 55lb bell, lined ‘em up and went to town.

The idea was to do three snatches with the left arm with the 25lb, then three with the right. Then move up to the 35, then 55lb. Then hit the small weight again with a C&P and move up the ladder.

Rest for 60 (ish) seconds and start over. I did five rounds. Fun stuff.

Still had some gas in the tank, so I did five rounds of kettlebell DL burpees. Thirty second of burpees and then 90 seconds of walking.

Thoughts:

Lotta sweat. I followed it up with 13:30 of stretching and foam roller.

t

Start: 7:17am
Finish: 8:36am

The weight shown is the weight of each bell. So, 35lbs is
actually a 70lb lift.

Warm Up: 4:30 KB

C&P: 35×3x8
Pull Up: BWx1×5/2×4
—-
Reverse Lunge: 35×3x8
Double Single Leg DL: 35×3x8
—-
21s: 25lbx21/35×21/45×14

Plank: 60s/40s/30s

Intervals: Recumbent Bike :30s high/:90s low five rounds

Thoughts: I should do the Reverse Lunges alternating instead of one at a time. The first set was one at a time, but I think alternating is tougher.

I did sixteen minutes of stretching and foam roller.

I may take next week off as it’s a bit bizarre for work and such. We’ll see what I can squeeze in there.

t

The weight shown is the weight of each bell. So, 35lbs is actually a 70lb lift.

Start: 7:19am
Finish: 8:34am

Warm Up: 4:30

Squat: 35×8x3
Renegade Row: 25(25 in each hand)x3×8
—-
Clean & Press: 35×3x8
Hanging Leg Raises: 3×8
—-
Windmill: 35×3x5

Intervals:

KB Burpee & DL :30
Rest (walk/farmer walk - 4): 90
Five rounds

I used 35 pound bells.

Thoughts: I did 17:30 of stretching and foam roller. Boy, that felt good.

Lotta sweat today.

t