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atrox_vis
05-15-2007, 01:04 PM
KettleBell Routine
3 x 10
Core Busters (Ash - 10/40Kgs, Dino - 10/40Kgs)
Renegade Rows (Ash - 10/2 x 28Kgs, Dino - 10/2 x 40Kgs)
2 Arm Split Jerks (Ash - 10/2 x 24Kgs, Dino - 10/2 x 40Kgs)
Front Squats (Ash - 10/2 x 28Kgs, Dino - 10/2 x 40Kgs)
Inverted KettleBell 1 Arm Press (Ash - 10/20Kgs Each, Dino - 10/28Kgs Each)
Roman Chair Get-up Sit-ups (Ash - 10/20Kgs, Dino - 10/28Kgs)

"promulgated" - NICE!!!!!!!!!!!!!!!!!!!!!!!!!!

Cold War Scout
05-15-2007, 01:59 PM
"promulgated" - NICE!!!!!!!!!!!!!!!!!!!!!!!!!!

I learned a few things in Dewitt Clinton High School. Of course that was back in the day when you actually had to learn things in high school.

Did you know that Remo Williams went to Dewitt Clinton also?

atrox_vis
05-15-2007, 02:28 PM
I just thought that it was the word of the day on your Far Side Calendar.

unstpabl1
05-15-2007, 02:31 PM
I'm still looking it up:D

JohnH11B
05-15-2007, 03:31 PM
5/15
stretch
5 sets of 10 benchpress
5 sets of 10 curls
5 sets of 10 tricep pushdowns
13 minutes running on the treadmill

Cold War Scout
05-16-2007, 11:45 AM
May 16th:
Weight vest (40 lbs.) aerobic:
- 10 round trips down and up neighborhood hill.
- 25 bench steps each leg.
- 10 roundtrips up and down stairs at home.

bae4
05-16-2007, 12:41 PM
From yesterday:

500 meter row

30 dumbbell cleans

1000 meter row

30 dumbbell snatches

1500 meter row

atrox_vis
05-16-2007, 01:59 PM
50 Clean & Jerks (Competition style) For Time
Ash - 155lbs/22;34.3
Dino - 215Lbs/25:09.7

unstpabl1
05-16-2007, 03:39 PM
5/16

My toe's going to take a bit to heal. Wasn't going to workout today because of all the meds, not going to sleep till 7 am(pain) and I can't put weight on ball of left foot. I owed this workout

100 4 ct mtn. climbers
100 push ups
100 sit ups
100 squats

I did 100 squats
100 push ups, had to cross left leg over, so they were 1 footed
100 sit ups

I couldn't do the mtn. climbers, because I can't push off the left foot

Gabriel Suarez
05-16-2007, 05:10 PM
Been following the following routine for the past few. My joints are acting up again, so I decided to leave the powerlifting for a while to allow joints to recover.

Weapons Drills (AK or Glock)
Ab Wheel (several sets)
Pullups/Pushups supersets or Kettlebells (alternating)
Running 30-45 minutes

Southern Gunman
05-16-2007, 06:11 PM
AM: 100 push-ups
PM: 3 x 10 2 arm swings
3 x 5 snatch
4 x 6 bent press
All with 53 lb KB

50 janda sit-ups
50 leg raises

Jack Rumbaugh
05-16-2007, 06:18 PM
For all that is holy...

Dino is the Marquis De Sade incarnate.

Cleans/Thrusters 15 15 lbs
4 count Mt Climbers 1

CT 14
MC 2

repeat to

CT 6 switched to 35 lbs
MC 10

Made it to 3/16 before I died. 40 minutes.


AAAAANNND I spent.

unstpabl1
05-16-2007, 06:40 PM
For all that is holy...

Dino is the Marquis De Sade incarnate.

Cleans/Thrusters 15 15 lbs
4 count Mt Climbers 1

CT 14
MC 2

repeat to

CT 6 switched to 35 lbs
MC 10

Made it to 3/16 before I died. 40 minutes.


AAAAANNND I spent.


Thats an evil progression. You start off thinking "I like these little Mt. Climbers" and then those nasty little suckers steal your will. I also have a question on the math of this. We're you working this from 15 cleans/thrusters and 1 mt.clmbr. to 1 clean/thruster and 15 MC or were you stopping at 6 CT/10 Mc. And either way, how did 3 CT/ 16 MC come into play:confused:

When I'm doing this stuff I can't count:rolleyes: Heck, I even thought it was still april till last month:D

Jack Rumbaugh
05-16-2007, 06:57 PM
It is a 15/1 to 1/15 progression. I went to heavier weight at 6/13.

It is EVIL!!!:D

unstpabl1
05-16-2007, 07:25 PM
It is a 15/1 to 1/15 progression. I went to heavier weight at 6/13.

It is EVIL!!!:D


:D But how did you die at 3/16, thats bad creative math. You gotta come out to L.A.:cool: I'll teach you how to count to make it easier, not harder:p
Your doing great. I did that progression on extremely assisted pull ups and my left arm was stuck at a 90 degree angle for 5 days. The upside was all the girls thought I was waving at them, The downside was, so did their boyfriends. I think that was also part of Dasterdly Dino's evil combative conditioning plan as I got alot of extra, unintended cardio in

mike

Jack Rumbaugh
05-16-2007, 08:05 PM
:D But how did you die at 3/16, thats bad creative math. You gotta come out to L.A.:cool: I'll teach you how to count to make it easier, not harder:p
Your doing great. I did that progression on extremely assisted pull ups and my left arm was stuck at a 90 degree angle for 5 days. The upside was all the girls thought I was waving at them, The downside was, so did their boyfriends. I think that was also part of Dasterdly Dino's evil combative conditioning plan as I got alot of extra, unintended cardio in

mike

it was a typo. Should be 3/13

michael
05-17-2007, 01:52 AM
5/16

3 rounds of:

v situps
kb cleans

5 rounds of:

kb snatches
kb presses

I also got the wife to try kb swings, and she really liked it. She didn't walk too well afterwards, so I guess it worked..:D

Jack Rumbaugh
05-17-2007, 02:59 AM
5/16


I also got the wife to swing, and she really liked it. She didn't walk too well afterwards, so I guess it worked..:D

And you think you know someone...:eek:

Sorry Mike, it was too easy:D

Southern Gunman
05-17-2007, 07:01 AM
3 x 10 2 arm swings
3 x 5 clean & press
5 x 3 windmills
All with 52lb KB
didn't have a lot of time today...to many folks need to be relocated to less hospitable surroundings:)

skyguy
05-17-2007, 09:39 AM
As an ecto-meso, I just train to maintain:

Core exercises, then warmups.
Bench: 250#. 3x5
Dips: Bodyweight plus 45#. 3x10
Pullups: Bodyweight plus 20#. 3x10
Chinups: Bodyweight plus 20# 3x105' 11", 185#, 34" waist
.

Cold War Scout
05-17-2007, 09:43 AM
May 17th:
- Kettlebells. 30 different exercises. 38 total sets. Not a whole lot of strength or energy today. I think it's mainly from living off of gummy bears and pretzels the past few days because there was nothing to eat in the house.

unstpabl1
05-17-2007, 11:00 AM
:( I'm benched till monday, which was a smart move by Dino. My w/o till then will simply be Movement prep series and a regeneration series. Hopefully, I'll be able to caddy by the weekend. I more than likely caused this gout bout by an aggressive weeks diet on my part. I decided on the diet, thinking it would have a good alkaline balance and help this stuff, but i've found out turkey sausage wasn't a good choice.Once I got it, I keep accidently making it worse by dumb ass food choices. But at least I'm learning what some of the stuff that cause it are. The hard way :D

I knew this was going to happen sooner or later, so we'll ride it out and see what I can learn from it. I'll focus on stretching for a few days and figuring out what to eat.

Jack Rumbaugh
05-17-2007, 01:45 PM
No clue what tonight's workout will be... I'm sure it will be teh suck:D

Tomorrow will be lots o amok.

michael
05-17-2007, 02:05 PM
And you think you know someone...:eek:

Sorry Mike, it was too easy:D


:eek: I guess I stepped into that one.:D

Jack Rumbaugh
05-17-2007, 02:24 PM
:eek: I guess I stepped into that one.:D

It's always the quiet, girl next door types that surprise you...:D

Give your lovely wife a hug for me.

Jack

JohnH11B
05-17-2007, 02:36 PM
5/17
Stretch
3 sets of 10 each: pushups, situps, curls, benchpress, tricep pushdowns, lateral pulldowns

atrox_vis
05-17-2007, 03:40 PM
60 Barbell Thrusters For Time
Ash - 135lbs/12:54.0
Dino - 185Lbs/10:16.4

Getting Off The X Drills
100 Weak Hand
100 Strong Hand

Wolfe
05-17-2007, 06:03 PM
5-17-07

DB Swings 3X15
Clean & Press 4 sets 8,6,4,4
Bent Rows BB 3X10
Stiff Leg Deadlifts on a block 3X8,6,6
Hang Cleans 3X6,6,6

Timed 60 sec. rest on all sets

As every week night, I'll spend 3 hours unloading air freight starting at midnight 30.

unstpabl1
05-17-2007, 06:29 PM
60 Barbell Thrusters For Time
Ash - 135lbs/12:54.0
Dino - 185Lbs/10:16.4

Getting Off The X Drills
100 Weak Hand
100 Strong Hand


Nice. You beat Ashley in time:eek: What happened did she catch narcelpsy in the middle of a thruster or was she taking it easy for combatives and stomping Shdwdncr:p

Cold War Scout
05-18-2007, 12:14 PM
May 18th:
- Did a bodyweight routine using weight vest (50 lbs.), ankle weights and Heavy Hands. I picked 15 exercises, and did triplets of each of the 15. That would make 45 sets in all.

Southern Gunman
05-18-2007, 03:34 PM
1 hour on the wing chun dummy
50 diamond push-ups to finish off.

Cold War Scout
05-19-2007, 10:25 AM
May 19th:
- While watching college track and field on TV, did 235 thrusters (200 with 2x30 lb. dumbbells; 35 with 2x40 lb. dumbbells).

Southern Gunman
05-19-2007, 01:02 PM
3 x 15 2 hand swings (24 KG)
4 x 20 H2H swings (16 KG)
5 x 5 clean and press (24 KG)
3 x 6 bent press (24 KG)

timed 45 sec rest between sets.

atrox_vis
05-19-2007, 04:42 PM
Took the last 2 days off and we are looking forward to returning to training tomorrow.

michael
05-19-2007, 11:50 PM
Took the last 2 days off and we are looking forward to returning to training tomorrow.

Me too. I've been working doubles and am exhausted. I'll hit it again later today.

Cold War Scout
05-20-2007, 11:02 AM
May 20th:
- 101 burpees in 5 sets.

This is the fewest number of sets it ever took to reach 100. My personal goal is to be able to 5 sets of 20, and then ultimately 4 sets of 25. After today I believe the 5 sets of 20 is probably pretty close at hand if I work at it.

peregrine
05-20-2007, 01:09 PM
I Got a look at Chuck Liddels workout dvd1. Very interesting... his trainer(name?) explained his methodology failry well. In essence his weight training is 3x week, bodyparts are hit 1x week.
My interpretation of it-
The system seems to attempt to hit as many motor units as possible and take them to exhaustion to create supercompensation while taking advantage of the temporary recruitment of more units than usual, and linking them to combat sports.

Duration is determined by fight parameters.

Exercises are either dropsetted or supersetted.

Example
Chest- dropsetted
db press 12-15reps(heavy load positive failure)
12-15reps(med heavy load positive failure)
30seconds(light with speed)
followed with 30-60seconds of sport specific work(example-jab cross)

all lifts are attempted with explosive force

My viewing of this dvd falls into my interpretation of Siff and Zatsiorsky.
Not sure if i would go this route, but it attempts utilize maximal motor units, then when they are temporarilly maximized do sport specific work.Maximum motor units are best trained using maximal or near maximal loads. Hence my questioning of the first set being 12-15reps, while i may use 3-5reps, then folow with the drop set.
In theory this trains the body to use a higher amount of motor units when doing your sport while training several different energy systems. Not sure on his 30-60seconds of sports specifc work, but his reasoning is 'muscle memory'. He was speaking in laymens terms so i suspect his muscle memory is the recruitment of more motor units but Zatsiorsky conveys this lasts only 2-5seconds.

Number of sets and exercises for each muscle were not discussed, but he did divulge workouts encompass 30-45minutes of constant work time.
The views on fight parameters lead me to believe time between rounds as critical for recovery would be similar to recovery time between sets.
He also stated 1x week per muscle group, i am not keen on this creating maximal strength with this type of workout, but the link between weight room iron and sports is there. I do think this is a solid program for someone with a good base of maximal strength.

My hybrid of his program for empty handed fighting would be
week1 1set, week2 2sets, week3 3sets, week4 off possibly repeat
not accounting for prehab or rehab or loses in maximal strength

EDIT1-
sports specific work i would consider are things requiring explosiveness. some of the sports specific stuff he showed were not, i feel it is important to take advantage of the faitgued state and the temporary recruitment of more muscle(motor units).
punching
kicks
thorws
takeoff
footwork

EDIT2- not sure if i would use positive failure as well in the first load

Steve Collins
05-20-2007, 05:24 PM
20 May:

35 minutes on treadmill (8:30 mile)

3 setsx10 reps of dumbbell push press, dips and pull-ups.

atrox_vis
05-20-2007, 05:56 PM
15 Rounds of Boxing Work
1 Round = 3 Minutes Work/30 Seconds Rest
3 Rounds of Shadow Boxing & Ring Work with 5 Pound Dumbbells in each hand
6 Rounds of the 30 - 30 - 30 Drills on Heavy Bags
6 Rounds of Aggressive Pad Work

unstpabl1
05-21-2007, 01:51 PM
May 21

Got the date right at least:rolleyes:

Rounds in 25 minutes

5 4 count Ladybugs
10 4 ct. flutter kicks
15 4 ct. scissor kicks Great spelling

completed 6 rounds, harder than looked, very mental, did a lot of stretching in between, not bad considering all the meds this week

atrox_vis
05-21-2007, 03:02 PM
Back Squats
7 x 3
Ash - 3/235Lbs Dino - 3/495
Front Squats
7 x 2
Ash - 2/185Lbs Dino - 3/340Lbs
OverHead Squats
10 x 1
Ash - 1/165Lbs Dino - 1/255Lbs

Cold War Scout
05-21-2007, 03:06 PM
May 21

Got the date right at least:rolleyes:

Rounds in 25 minutes

5 4 count Ladybugs
10 4 ct. flutter kicks
15 4 ct. scissor kicks Great spelling

completed 6 rounds, harder than looked, very mental, did a lot of stretching in between, not bad considering all the meds this week

What are ladybugs?

Wolfe
05-21-2007, 03:09 PM
5/20/07

Swings with Dumbell 15, 25, 20, 20
Dumbell Snatches 20, 15, 10
Goblet Squats 20, 20, 15

How the Hell do you work up to overhead squats with the weights Dino & Ashley are using? I am still fighting with wrist and shoulder flexibility for overhead and front squats. Thank you for giving something to aspire to.

Cold War Scout
05-21-2007, 03:27 PM
5/20/07

Swings with Dumbell 15, 25, 20, 20
Dumbell Snatches 20, 15, 10
Goblet Squats 20, 20, 15

How the Hell do you work up to overhead squats with the weights Dino & Ashley are using? I am still fighting with wrist and shoulder flexibility for overhead and front squats. Thank you for giving something to aspire to.

Neither of them is human.

unstpabl1
05-21-2007, 03:33 PM
Back Squats
7 x 3
Ash - 3/235Lbs Dino - 3/495
Front Squats
7 x 2
Ash - 2/185Lbs Dino - 3/340Lbs
OverHead Squats
10 x 1
Ash - 1/165Lbs Dino - 1/255Lbs


:eek: Thats just plain wrong, Scary wrong, but wrong just the same:cool:
Nice job guys, but now I'm afraid to meet you.

unstpabl1
05-21-2007, 04:02 PM
What are ladybugs?

They are a bit hard to describe. I'm not sure if Dino called them Lady or lazy bugs.


Lie on the ground, legs straight, arms out stretched over your head,straight.

pull your right knee up toward your chest as you bring your left arm down to your hip

Then bring your left knee toward chest,while bringing left arm to start position,while straightening out right leg and bringing right arm down to hip

Repeat the above and you have a 4 count movement equaling 1 repetition

Sorry, I just got off the phone with Dino, He says that you know them from the VIC class. I screwed up the name. They are called Lazybugs

Cold War Scout
05-21-2007, 04:05 PM
They are a bit hard to describe. I'm not sure if Dino called them Lady or lazy bugs.


Lie on the ground, legs straight, arms out stretched over your head,straight.

pull your right knee up toward your chest as you bring your left arm down to your hip

Then bring your left knee toward chest,while bringing left arm to start position,while straightening out right leg and bringing right arm down to hip

Repeat the above and you have a 4 count movement equaling 1 repetition

Sorry, I just got off the phone with Dino, He says that you know them from the VIC class. I screwed up the name. They are called Lazybugs

I remember them now that you described the movement.

unstpabl1
05-21-2007, 05:04 PM
I remember them now that you described the movement.

Right now, Dino's having to be very creative and patient. I can't put weight on the left foot yet and i'm gymless at the moment. So we went to my back and worked the core. I love the flexibility built into this

Jack Rumbaugh
05-21-2007, 05:45 PM
Played DDR with my daughter for about 90 minutes. I'm dripping with sweat. That game will definately improve your footwork.

unstpabl1
05-21-2007, 06:00 PM
Played DDR .

Okay I'll bite. I know I'm goona feel stupid in a bit.:dope: What is it. Double dutch jumprope:confused:

Jack Rumbaugh
05-21-2007, 06:04 PM
Okay I'll bite. I know I'm goona feel stupid in a bit.:dope: What is it. Double dutch jumprope:confused:

Dance Dance Revolution

Cold War Scout
05-21-2007, 06:07 PM
Okay I'll bite. I know I'm goona feel stupid in a bit.:dope: What is it. Double dutch jumprope:confused:

You have to see it to believe it. Extremely athletic. I used to watch the competitions when they came on TV years ago.

http://www.youtube.com/watch?v=X5OTrf9MVSQ

Notice the way the hands are turning. When I was growing up there were some girls who could do "Double Orange", which is when you turn the hands in the other direction (outwards). To be honest, all the best Double Dutch girls I ever saw were black.

michael
05-21-2007, 10:45 PM
5/21

I'm still in the middle of going between day and night shifts, and my body is tired. Didn't do much, but felt guilty enough to do a little:

4 sets of KB swings (100 reps)
4 sets of KB clean and press

unstpabl1
05-21-2007, 11:16 PM
Dance Revolution:cool: I don't feel stupid I would have never have guessed that. When that game 1st came out I tended bar at a well known deli thats attached to a bowling alley with game room. I got talked into embar...assing myself on that in public. Heres to Daughters and cute women.:D

CWS
Same here with double dutch. When I was a kid the black girls ruled. Also the drill team, which was all black was much more fun to watch than the cheerleaders. 12 years of Catholic school. In recovery though.

Those 2 guys on the vid weren't too bad, but they had the advantage of lite loafers. But they looked like they were having a blast which to me is all that matters

Gabriel Suarez
05-22-2007, 08:53 AM
Alternating sets of pullups and standing press with barbell - high speed, but strict form
Five stes on the Ab Wheel
Ten sets of alternating hands swings (30 reps each with 28kg KB)
I knew it was time to stop when I began tasting my omlette from this morning.;)

unstpabl1
05-22-2007, 01:43 PM
May 22

Progression

50 Push Ups
50 Situps
40 push Ups
40 Sit ups
progressing down to
10 push ups
10 sit ups

I was suppose to do girl push ups, but I put shoes on and figured a way to work around toe. This was a grinder
Approx. 28 minutes

peregrine
05-22-2007, 02:15 PM
mon-
horizontal push/pull
bench worked up to 2sets of 3
then did that GIANT drop SET from the Chuck Liddell workout i mentioned earlier using
bench 3reps
db bench 12reps
db bench 12reps
db bench with twist 30sec

repeated using supported row, 2-3 worksets then the giant drop set

workout felt fast, muscles fairly taxed. Could do more with the rest, but just plan on adding a set a week for 2more weeks. then pull back.

tue-
am- circuit 4rounds in gear(no mouthpiece ack)
mtn climbers 4count
tkd type cariocas in place(jumping stance switch)
bag work
30sec active rest
30sec seated rest
repeat

today i did 4rds, i plan on ramping up the workload to 6rds next week, then the week after change some variables.

pm-(planned)
spar
hubud stick and knife
arm drag/duckunder drill
takedown combos
head position drill
counter drills

atrox_vis
05-22-2007, 02:43 PM
Ashley -
15/1, 14/2, 13/3....3/13, 2/14, 1/15
DeadLifts - 205Lbs
Push Press - 135Lbs
Time: 31:19.0

Dino -
I. 10 Rounds of Agressive Pads with my Heavyweight
1 Round = 3 Minutes Work/30 seconds rest
Did Power Punch & Counter Punch Work

5 x Snatch High Pulls
5 x Jump to 26" Tire, Jump into Center Hole, Jump out of Center Hole to 26" Tire, Jump & Half Turn off of 26" Tire
Highest Snatch High Pull - 315Lbs

2500 Meter Row
Time: 10:05.6

Cold War Scout
05-22-2007, 02:55 PM
May 22nd:
Because I had to go to a noon luncheon, I had to split today's workout into 2 sessions. Morning and afternoon. Neither was much of a workout but it was the best I could do/felt like doing.

Morning - dumbbells and ankle weights: 14 dumbell exercises. 3 ankle weights exercises.

Afternoon - dumbbells and ankle weights: 17 dumbell exercises. 6 ankle weights exercises.

* As an aside, this is day 58 in a row of doing some sort of substantive workout.

peregrine
05-22-2007, 02:55 PM
Dino how do you maintain that strength with the conditioning workload you use?
i sent you a pm, but for some reason it didn't work.

CWS your synopsis of combat conditioning on the db site makes me train harder now that the cats out of the bag. why did you post that? arghh.
I agree with your assertation that cf is more gymnast oriented as a whole, but i feel the general training premise is correct and by taking a core of workouts and rotating them for some time, improvements will be made in strength and anaerobic capacity, if strength is a goal then you could focus on improving that, if recovery was a goal more on that, etc. The gymnasts parts of cf can be left out.
CWS also slight ot but similar, it would be interesting to note the duration of most altercations of leo and civilians. Thus time could be trained for and strength work adjusted accordingly. (if this is your goal).

Cold War Scout
05-22-2007, 03:21 PM
CWS your synopsis of combat conditioning on the db site makes me train harder now that the cats out of the bag. why did you post that? arghh.
I agree with your assertation that cf is more gymnast oriented as a whole, but i feel the general training premise is correct and by taking a core of workouts and rotating them for some time, improvements will be made in strength and anaerobic capacity, if strength is a goal then you could focus on improving that, if recovery was a goal more on that, etc. The gymnasts parts of cf can be left out.

I admire folks who can do the Cross Fit workouts. I know I can't. But nonetheless I would rather be able to do 12 thrusters non-stop with 155 lbs., than 21 non-stop with 95 lbs. The analysis of the overwhelming majority of the street fights I have seen, save for when ambush/first strike debilitation was the initiating event, was that strength and power almost always carried the day. Look at Dogzilla of the Dog Brothers. Man I don't care how many burpees, wall ball throws or pullups you can do, if you face him you are in big friggin' trouble. With strength like that, he likely only needs to connect one good one and you are on your way to a very bad day. So for me, combining a measure of full body mobility with significant strength has been my preferred way to go. But don't get me wrong, I admire those CrossFitters who can do the workout of the day.



CWS also slight ot but similar, it would be interesting to note the duration of most altercations of leo and civilians. Thus time could be trained for and strength work adjusted accordingly. (if this is your goal).

One of the reasons Dino and I hit it off is that we found each other to have a number of similar views and beliefs. The fight is going to be what it is going to be. You might win quickly or you might not. Your opponent might win quickly and then leave you alone, or he may stick around and continue to brutalize you. I remember this video of a cop fighting some huge guy for what seemed like 8 minutes. Up and down the street. This cop was so tired that when he hit this guy with his radio it would be like me hitting you with a buttercup. Frankly I thought he did a reasonably good job of surviving in light of the situation (being completely alone) and the size of his opponent.

Dino pushes the envelope of training beyond the norm. Beyond what we can expect. Because that is the type of staying power you need in your tank when crunch time comes. As good as you can get it.

unstpabl1
05-22-2007, 03:23 PM
CWS also slight ot but similar, it would be interesting to note the duration of most altercations of leo and civilians. Thus time could be trained for and strength work adjusted accordingly. (if this is your goal).

Hey peregrine, hope to see you in late June. You training seems to be coming along:)

FWIW, training for a specific fight time is a sport mentality, that cannot be counted on in a combat mentality. Too many varibles, such as how many guys jump in,do you have to run to get away from them, How much have you had to drink etc.

I think I posted a youtube video about an MMA fighter( well Known) who got in a bar fight in Malaysia. It seemed like the whole bar was trying to kill him and he ran all over town. I'll try to find it.

I believe thats why Dino stuff seems so all over the place from sprinting quarters to 5 k's. You don't have the luxury of picking the Time,the place or the duration. to me thats what seperates what Dino's trying to accomplish and what makes him different.

Take what i say with a grain of salt as I'm just learning this stuff.

Hey what were BCAA's:confused:


Mike

peregrine
05-22-2007, 03:33 PM
Guys thanks for the reply.

I agree with the timeframe mentality equating to sport, but it can give a reference point.
I happened to see that incredible prolonged ight on youtube. wow. talk about wishing you knew how to use a weapon and wrong place wrong time.

bcaa
branched chain amino acids- components of protein, expensive but help in dietting and preworkout.

crebralfix
05-22-2007, 05:16 PM
15 to 1 Benchpress
1 to 15 kettlebell swings

Dino and I experimented with benchpresses because I damaged my rotator cuffs almost a year ago. I had slippage with just the bar. He did some troubleshooting and found that so long as my hands go no wider than my chest, I'm OK. However, once my shoulders became fatigued, sloppiness occurred and my hands went wider than my chest. We stopped immediately and I got to practice for the National Rowboating Olympics.

Fortunately, I got down to 10 during the presses, so it was a pretty good workout.

Today, I don't feel any joint pain. However, there has been some slippage during certain arm movements. We'll continue to build up the muscles around the shoulder. Hopefully, all this will go away in a few months.

Row, row, row your boat....

michael
05-22-2007, 05:25 PM
5/22

Not much today, second leg of a double at work. (Worked night shift and now afternoon shift).

While at work, 200 push-ups in several sets. That's about all I can manage at work, but it's better than doing. Besides, I'm getting paid to workout.:D

bae4
05-22-2007, 08:41 PM
15 to 1 kettlebell swings
1 to 15 dumbbell thrusters

Cold War Scout
05-23-2007, 05:10 AM
15 to 1 kettlebell swings
1 to 15 dumbbell thrusters

That was more than the Fox news folks were able to do a few mornings ago. :)

Cold War Scout
05-23-2007, 12:06 PM
May 23rd:
Weight vest (40 lbs.) aerobic:
- 3.0 mile spiritied walk.
- 5 round trips up and down "Crack Ho" hill.
- 25 burpees in 2 sets.

Jack Rumbaugh
05-23-2007, 12:17 PM
Hyperextended my knee somehow. Not doing much of anything tonight.

Cold War Scout
05-23-2007, 12:29 PM
Hyperextended my knee somehow. Not doing much of anything tonight.

Double Dutching?

Gabriel Suarez
05-23-2007, 12:41 PM
45 minute run

Marc "Crafty Dog" Denny
05-23-2007, 01:03 PM
Yesterday's training included about 70 minutes teaching Kali Tudo 1x1 while wearing "power shoes" (front sole several inches thicker than rear sole-- so that heel never touches the ground).

AWESOME work for muscles of feet, ankles, and calves!!!

This AM the "power plate" (it vibrates thousands of times per second. Very cool technology for loosening and lining things up.) set up a session based around simple deadlifts done with perfect form. At top of last rep, a set of shrugs. A long time since I've done this movement and I was well-pleased with the performance-- my other training seems to be working :cool: Then some hyper-extensions done on a very nice bench (rollers for the thighs!:cool: ) focusing on peak contraction of hamstring-glute nexus. Finished with Reebok Coreboard.

Lunch of Double Turkey Pita with avocado, spinanch, onions, bellpeppers, sweet peppers, pineapple, feta cheese.

Tonight I teach my backyard crew and help them get ready for ou DB Gathering of the Pack.

The Adventure continues!
Crafty Dog

atrox_vis
05-23-2007, 02:16 PM
I did the following:
Couplet One - 5 sets
5 Jump Squats out of Rack
5 Two Arm Core Busters
Best Set - Jump Squats 5/405Lbs & Core Busters 5/40Kgs

Couplet Two
50 - 40 - 30 - 20 - 10 Reps
Roman Chair Sit-ups
Parallette Push-ups
Time: 20:00.4 Minutes

1600 Meter Row
Time: 6:00.7

I did today's work-out on 3 hours of sleep, in the mid-afternoon (1500Hrs), did not eat all day. I think it is critical that we test our mental dexterity by putting the body under "less than optimum conditions" and training hard. It becomes a real challenge to stay focused on proper technique as the work load increases and as time elapses. You can never know when, where, or what condition you will be in when the fight comes.

Ashley will be working on her leg tchniques today, as if she needs it!

Jack Rumbaugh
05-23-2007, 02:41 PM
Double Dutching?

No clue, really

unstpabl1
05-23-2007, 02:42 PM
Ashley will be working on her leg tchniques today, as if she needs it!

I thought she perfected The Mad Russians Thigh Kick.


May 23

I went to the park and walked for 20 minutes, around a mile or so.Which is great, comnsidering. This was all planned for today

Being that I've been on my butt awhile,I added
25 push up
50 crunches
20 push ups
40 crunches
15 push ups
30 crunchs

I got the 1st 25 pushups in a row, a first

Steve Collins
05-23-2007, 03:43 PM
35 Minute run
3 sets dips

JohnH11B
05-23-2007, 06:38 PM
Killed my middle back Sunday, so today I finally got to the gym.
4 sets of 10 each=benchpress, curls, lateral pulldowns and tricep pushdowns. Threw in 10 situps tonight just to see how the old back is feeling...so far so good.

unstpabl1
05-23-2007, 06:57 PM
[quote=John Hambrick]Killed my middle back quote]

If it's muscular, I'm about to post a how to article on Tennis Ball Myo Fascial Release, I found. Its really helped me. Its cheap and easy. Hope your feeling better

Mike

JohnH11B
05-24-2007, 06:47 AM
Heating pad, stretches, ben-gay and taking it easy worked. Feeling much better, thanks:)

Cold War Scout
05-24-2007, 09:42 AM
May 24th:
- Kettlebells workout. Mostly double kettlebells (21 different exercises, 30 total sets). Some single kettlebells also (3 different exercises, 7 total sets). Generally went heavier, with a few more reps, for most sets. Am dripping sweat.

*** Day 60 in a row of doing some sort of a substantive workout.

unstpabl1
05-24-2007, 12:00 PM
May 24

This is a fun little burner. Done as a super set, 1 minute rest between excercises. Each done till failure, 5 sets
Elevated push ups 22, 20, 15, 18, 15
Tuck ups 30, 30, 30, 29, 25
Chair dips 25, 27, 30, 20, 25

Dino's gotta be sick of me by now:rolleyes: Everyday a new challenge

Gabriel Suarez
05-24-2007, 03:51 PM
5 sets of 40 alternating swings 28kg KB
5 sets of 10 alternating hand snatches
5 sets of 30 alternating hand swings
5 sets of ten clean & press
5 sets of ten pullups

This was tough. BTW, I seem to be getting repeating blood blisters. Any of you KB guys get this and how do you prevent it??

atrox_vis
05-24-2007, 04:43 PM
Worked for 2 hours on our knifing skill sets in preparation for Tom's visit.

Gabe:
Once the blisters are done bleeding, use a pumace stone to shave them down. After you have been doing it awhile, you will notice that you will have a smooth surface under which a nice tough patch of hard skin will protect you from blistering up. Old Olympic Lifter's Secret.

JohnH11B
05-24-2007, 05:46 PM
5/25
5 sets of 10 each=benchpress, curls, situps. Looks like I need to up my workouts after reading all of the posts here! Oh well, whoever said life was easy.

Gabriel Suarez
05-24-2007, 05:46 PM
Cool Dino..I will try this. I have been meaning to call you the last few days but is been a madhouse here. I will email.

atrox_vis
05-24-2007, 05:53 PM
Roger that!

michael
05-24-2007, 06:18 PM
In the Enter the Kettlebell DVD, Pavel says, "Ripped callouses mean lost training time. If you must, go ahead and use some of that metrosexual hand cream, you sissy boy". :D

I actually have a habit of picking mine off, so they never get built up to the point they rip.

michael
05-24-2007, 06:19 PM
Today:

Didn't do much, just bodyweight stuff. Several circuits of push-ups, v situps, squats and other bodyweight exercises. Stretch afterwards.

Elkhunter
05-24-2007, 06:57 PM
PM sent Gabe

unstpabl1
05-24-2007, 10:01 PM
Dance Dance Revolution

I just saw a news report where their putting these machines in schools to combat obesity. Of course I live in L.A., nobody walks

Marc "Crafty Dog" Denny
05-25-2007, 05:05 AM
Gabe:

In stickfighting we teach that blisters develop where the grip is loose/wiggly. Solution: before blister starts, grip more strongly in that spot.

Marc

Elkhunter
05-25-2007, 07:02 AM
Gym chalk

http://www.amazon.com/CSI-Cannon-Sports-CHALK-BLOCK/dp/B0000BY9KK/ref=pd_bbs_sr_1/002-0387265-5364806?ie=UTF8&s=sporting-goods&qid=1180101435&sr=8-1

skyguy
05-25-2007, 09:16 AM
Anyone who lifts heavy or often, has bad callouses or gets blisters should look into weightlifting gloves. They help a lot in preventing bad callouses and help one's grip, thus leading to proper form.

...and it's not sissy!

It's good sense if one has the lifter's issues.
20 bucks and well worth it.
http://us.st11.yimg.com/us.st.yimg.com/I/sportsunlimited_1950_692604403
Look here: http://www.sportsunlimitedinc.com/weiglifglov.html

.

Gabriel Suarez
05-25-2007, 09:42 AM
Thanks for all the suggestions. They will make a big difference.

Cold War Scout
05-25-2007, 10:29 AM
Anyone who lifts heavy or often, has bad callouses or gets blisters should look into weightlifting gloves. They help a lot in preventing bad callouses and help one's grip, thus leading to proper form.

...and it's not sissy!

It's good sense if one has the lifter's issues.
20 bucks and well worth it.
http://us.st11.yimg.com/us.st.yimg.com/I/sportsunlimited_1950_692604403
Look here: http://www.sportsunlimitedinc.com/weiglifglov.html

.

I'm with you on that!

Cold War Scout
05-25-2007, 11:08 AM
May 25th:
3 sets of the following circuit of exercises:
- w/32 lb. weight vest (WV32): pushups, squats, calf raises, sit-ups, Saxon side bends (w/Heavy Hands), two sets of dumbbell thrusters w/2x40 lb. dumbbells
- w/2x10 lb. ankle weights: leg raises with lift, prone flutter kicks, leg spreaders.

Closed with one set each of: Captains of Crush (COC) # 3 hand grip squeezes, COC # 3 reverse hand grip squeezes, standing ab wheel rollouts (WV32), Power Wheel pikeups (WV32), squat jumps (WV32), "Get-up/Get-downs", power breathing.

Gotta go to a track meet this afternoon so I am basically out of time....

skyguy
05-25-2007, 11:09 AM
I'm with you on that!
They're lifter's gloves...not sap gloves. :)

.

Cold War Scout
05-25-2007, 11:11 AM
They're lifter's gloves...not sap gloves. :)

.

If somebody told you I use sap gloves on myself, they are lying. It was a stun gun....

unstpabl1
05-25-2007, 11:34 AM
May 25

100 Elavated Push ups
100 sit ups
100 squats

For time 19 1/2 minutes

I did the last 80 push ups with palms flat. This is the first time in years i could do that without pain. To me its a big deal, even more so when you think this was done elevated with more weight forward. I think the time was good for me as well

michael
05-25-2007, 12:12 PM
5/25

20 minutes on the elliptical and about a 10 minute stretch. I'll probably do something else after while.

Gabriel Suarez
05-25-2007, 01:31 PM
30 minute fast run.

crebralfix
05-25-2007, 02:09 PM
20-15-10-5

Kettlebell jumpshrugs 2x16 kg kbs (kettlebells)
KB Rack Raises to the Side 2x12 kg kbs
Two arm inverted KB Press 1x12 kg kb
4x20 Roman situps

This was a tough one!

Gabriel Suarez
05-25-2007, 02:23 PM
And another 30 minute run with the junior staff...this time I ran slower due to junior staff's short legs...and I wore my Kifaru with a modest weight.

atrox_vis
05-25-2007, 02:58 PM
Active Rest Day
5000 Meter Row
Ash - 20:34.5
Dino - 22:23.8

Liberty or Death
05-25-2007, 07:47 PM
* 40 minutes dry practice - HGN

* 40 minutes dry practice - rifle

-Spent some time practicing w/ my support side hand on both rifle and HGN. Attaining some degree of ambi gunhandling is a great confidence builder.

* 30 minute knife drills

* 5 sets ea.

- single arm dumbbell row
- bent over rowing
- KB swings
- bicep curls
- wrist curls

zen4
05-25-2007, 08:48 PM
30 min yoga
20 min Pilates
15min eliptical
wait for bell for boiling kettle for french roast in french press with cream and two scoops of splenda.....
sip frothy coffee while reading Russian Kettle bell training book.....feet on coffee table.............:rolleyes:

evening workout TaiChi.......

bae4
05-25-2007, 09:00 PM
50 slamballs
50 dumbell cleans
50 floor presses
Farmer's Walk with 32 kg kettlebells
2 hi-lo walks with a 12 kg kettlebell and a 16kg kettlebell
50 "get up and go" situps
25 burpees

unstpabl1
05-25-2007, 09:20 PM
50 "get up and go" situps


I don't like the sound of those

Cold War Scout
05-26-2007, 11:14 AM
May 26th:
- Clubbells. 38 different exercises. 40 total sets.

Did take 1 break along the way, after the 29th set to mow back yard just in case it rained.

michael
05-26-2007, 05:30 PM
5/26

22 minutes elliptical, getting off long enough to do 3 sets of pull-ups and 3 sets of bench presses. Followed by a 10 minute stretch.

Wolfe
05-26-2007, 05:50 PM
5/26/07

Worked in the yard all afternoon. Trimmed trees, weeded, hauled tree branches into a pile about the size of a mini barn.

During this I was thinking about needing to lift weights before the day was done. I was worried about having time and not being too wiped out when I was done with my chores to lift. It then came to me that I was about as warmed up as I could be for lifting. I needed to cut my grass, which is about three acres on a zero turn mower, and, seized by inspiration, I came up with the notion of doing complexes of lifts interspaced with cutting the lawn. Instead of waiting until the chores were done to " work out" I would make the whole thing an extended workout. My recovery time would be spent on the mower.

So I drug my barbell and a dumbell into the driveway and cranked out swings (25), DB snatches (25 each side) and power cleans (8). I did all of these basically non stop, grabbed a drink of water and climbed onto the mower. I cut for a few minutes and as I came back by the drive, I jumped off and knocked out the same exercises, dropping five reps on the DB moves. I kept this up every 10 or so minutes until a thundershower rolled in and mercifully ended the fun. I know I would not have gotten a workout in had I not combined it with my work in the yard. I need to come up with a name for all of this like "Hard Core Gardening" or something and come out with a line of weighed yard rakes, hoes ect.... along with a line of yard exercise clothes and a book and DVD.

unstpabl1
05-26-2007, 05:58 PM
5/26/07

a name for all of this like "Hard Core Gardening" or something and come out with a line of weighed yard rakes, hoes ect.... along with a line of yard exercise clothes and a book and DVD.

I smell an infommercial:D

Wolfe
05-26-2007, 06:09 PM
[quote=unstpabl1]I smell an infommercial:D[/quote
You betcha! Hard Core Gardening;

The secret of ancient strong men used by our primitive ancestors to turn themselves into walking survival machines.
Learn secret techniques of yard exercise that will burn fat off like a propane weed burner, build legs as strong as oak trees while, at the same time, giving you the greenest lawn and prettiest flowers on the block.

michael
05-26-2007, 07:37 PM
5/26/07

Worked in the yard all afternoon. Trimmed trees, weeded, hauled tree branches into a pile about the size of a mini barn.

During this I was thinking about needing to lift weights before the day was done. I was worried about having time and not being too wiped out when I was done with my chores to lift. It then came to me that I was about as warmed up as I could be for lifting. I needed to cut my grass, which is about three acres on a zero turn mower, and, seized by inspiration, I came up with the notion of doing complexes of lifts interspaced with cutting the lawn. Instead of waiting until the chores were done to " work out" I would make the whole thing an extended workout. My recovery time would be spent on the mower.

So I drug my barbell and a dumbell into the driveway and cranked out swings (25), DB snatches (25 each side) and power cleans (8). I did all of these basically non stop, grabbed a drink of water and climbed onto the mower. I cut for a few minutes and as I came back by the drive, I jumped off and knocked out the same exercises, dropping five reps on the DB moves. I kept this up every 10 or so minutes until a thundershower rolled in and mercifully ended the fun. I know I would not have gotten a workout in had I not combined it with my work in the yard. I need to come up with a name for all of this like "Hard Core Gardening" or something and come out with a line of weighed yard rakes, hoes ect.... along with a line of yard exercise clothes and a book and DVD.

I do the same thing when I mow. So far, it's all been bodyweight stuff--dips and pull-ups mainly, but next time I mow, I'm going to drag the KB outside for a little more fun. Thanks for the idea.:cool:

I had been doing about 10 sets of pull-ups when I mow, but this will give me a little more variety.:D

Cold War Scout
05-27-2007, 07:14 AM
May 27th:
- 91 burpees in 4 sets.

This is the most burpees I have ever done in 4 sets (I essentially have a goal of 100 in 4 sets, so I am getting closer). Also I managed a new single set PR of 37, so all in all it was not too bad a workout day.

unstpabl1
05-27-2007, 10:48 AM
May 27th:
- 91 burpees in 4 sets.

This is the most burpees I have ever done in 4 sets (I essentially have a goal of 100 in 4 sets, so I am getting closer). Also I managed a new single set PR of 37, so all in all it was not too bad a workout day.

Great job.

michael
05-27-2007, 05:30 PM
Good job, CWS!

5/27

3 rounds of:

KB snatches x 10, L & R
KB cleans x 10, L & R
KB presses x 10, L & R (did 5 sets of presses)

Gabriel Suarez
05-27-2007, 05:48 PM
45 minute run

Kobra
05-27-2007, 11:15 PM
Light day: 50 24" box jumps, 20 weighted lunges, and 20 minutes on the elliptical trainer.

peregrine
05-28-2007, 01:23 AM
Active Rest Day
5000 Meter Row
Ash - 20:34.5
Dino - 22:23.8

lol...rest.

Dino i will try to call you tomorrow.

HBG
05-28-2007, 07:37 AM
I mow 3 ac with my push mower when the tractor breaks down, all the while thinking this could be a good work-out, now I know. Maybe even progressive; weighted vest, put a harness on and drag a sled behind me.
Circuit train; each time I pass the woodpile, I could split wood.

Cold War Scout
05-28-2007, 11:16 AM
May 28th:
- Barbell/dumbbell/ankle weights mix: 28 different exercises. 37 total sets.

michael
05-28-2007, 02:39 PM
5/28

22 minutes elliptical, 3 sets of pull-ups, 3 sets of v situps, 10 minute stretch.

atrox_vis
05-28-2007, 04:27 PM
Another great day, so after filming some video we took the Dog out for a run at the Battlefield. Tomorrow, back to business.

Kobra
05-28-2007, 04:32 PM
Chest and Tris:

3 sets of each:
Flat bench
Incline cable flies
Cable push downs
Skull Crushers
Overhead Rope
15 minutes on the elliptical

Gabriel Suarez
05-28-2007, 05:03 PM
30 minute run with Kifaru.

Wolfe
05-28-2007, 06:29 PM
5/28/07

More Yard Work Strength Training

1.5 Hours cutting my fence line with string trimmer and stretches afterwords for a warm up

8 sets of DB Swings, DB Snatches starting at 25, 20, 20 reps and dropping down to 15,10,10 reps at the end. Performed each exercise one after the other without rest. Cut grass with the pushmower (not self propelled) for about 10 minutes between each tri-set. Moved fast to keep heart rate up. Repeated for 8 total rounds.

Finished cutting 2.5 acres on my zero turn. Stopped every few minutes to knock off a set of BB Clean & Presses, 8reps. 5 sets total.

peregrine
05-28-2007, 06:30 PM
Wolfe i'm loving your yardworkouts.

Wolfe
05-29-2007, 05:01 AM
Wolfe i'm loving your yardworkouts.


Thank You. Me Too.

Switching my mindset from doing my "chores" and then "working out" and thinking of each as a seperate event at odds with one another competiting for my time and energy and instead now viewing it all as one big opportunity for exercise has made it a lot easier to get my training done and it seems like the workouts are harder. I always knew that taking care of my place gave me exercise, but combining the two activities saves time and cuts down on the mental stress of finding time to workout.

I would like to get some kettlebells to play with. They would be easy to lug to where I am working on my property. Father's Day is coming up and I have been subtly leaving print ads laying around, leaving web pages open, dropping hints... it might work, or I might get a tie.

Marc "Crafty Dog" Denny
05-29-2007, 07:59 AM
Simple Power Day:

Warm-up. Romanian Dead Lifts.

Deadlifts: Built up to one rep for heavy weight (relatively speaking :) ). Was pleased to see how close it was to my all-time best of some 20 years ago.

Before putting bar down on each of these sets, did shrugs.

Alternated these sets with incline bench with bar, flat bench, incline bench with dumbbells.

Cold War Scout
05-29-2007, 11:12 AM
May 29th:
- Clubbells/sports specific devices mix. 18 Clubbell exercises. 27 sports specific devices exercises. Kind of a low energy day....

atrox_vis
05-29-2007, 01:36 PM
Couplet One
5 Sets
5 Power Cleans From The Floor
10 Wall Ball Shots
Couplet Two
5 Sets
5 Push Presses
10 Rage Ball Slams
Couplet Three
5 Sets
5 Floor Presses
10 Two Arm Kettlebell Swings

unstpabl1
05-29-2007, 02:04 PM
may 29

25 minutes of

5 tuck up
10 4 ct flutter kicks
15 push ups

9 rounds

skyguy
05-29-2007, 03:44 PM
Hiked 'up and down' the old abandoned cog incline...again. RR tie steps.

Carried a 25lb back pack into the thin air. Great exercise and cardio.

The stats for that hike are:

Start at 6,600 ft elevation. Summit at 8,611 ft elevation.
Gain: 2,011 ft
Length: 1.02 miles
Average grade: 41 percent
Steepest grade: 68 percent
Over 3,000 steps each way
Time: 2 hoursThis pic shows most of the mile long hike and the transition from the 45 percent grade section to the very steep 68 percent grade section.

http://photos.imageevent.com/leemutlee/colt/DSC03633.JPG

.

Kobra
05-29-2007, 05:16 PM
Wow, the Stairmaster is that hill's little bitch. I'll never complain about Stairmaster days ever again! Cool pic.

Today's Sweat Fest:

3 Sets Each
Hack Squat
Leg Press
Ham Curls
Leg Extensions
Calf Raise
Weighted crunches

bae4
05-29-2007, 07:41 PM
20 Dumbbell cleans (25 lbs each)
20 Two arm kettlebell swings (16kg)
20 Burpees
15 Dumbbell cleans (25 lbs each)
15 Two arm kettlebell swings (16kg)
15 Burpees
10 Dumbbell cleans (25 lbs each)
10 Two arm kettlebell swings (16kg)
10 Burpees
5 Dumbbell cleans (25 lbs each)
5 Two arm kettlebell swings (16kg)
5 Burpees

JohnH11B
05-29-2007, 07:56 PM
We took the kids to Seaworld yesterday, so no true workout, but we must have walked miles:D

Cold War Scout
05-30-2007, 09:05 AM
May 30th:
Weight vest (32 lbs.) aerobic:
- 11 round trips down and up neighborhood hill.
- 30 bench steps each leg.
- 16 burpees.

atrox_vis
05-30-2007, 03:35 PM
- Complex
2 x (6 x 6)
- Snatch From 12" Box
10 x 2
- Snatch High Pulls From 18" Box
5 x 5
- Weighted Roman Chair Sit-ups
5 x 10

unstpabl1
05-30-2007, 04:03 PM
[quote=atrox_vis Roman Chair Sit-ups
5 x 10[/quote]

Wow I haven't heard of that exercise in a long time. I always thought it was a great one.

Cold War Scout
05-31-2007, 09:14 AM
May 31st:
- Kettlebell/weight vest/ankle weights mix:
- 19 kettlebell exercises.
- 17 exercises with 40 lb. weight vest (5 with Heavy Hands added; 3 with ankle weights added).
- 14 exercises with 2x10 lb. ankle weights (2 with Heavy Hands added).

50 sets in total.

atrox_vis
05-31-2007, 09:59 AM
Couplet One
5 Sets
5 Power Cleans From 12" Blocks
10 Standing Broad Jumps
Couplet Two
5 Sets
5 Kettlebell Thrusters
10 Kettlebell Core Busters
Couplet Three
5 Sets
5 Power Wheel Dumbbell Push Ups/Rows
10 Power Wheel Feet To Hands With 20 Pound Dumbbells

Just a quick word -
This session is an example of how to teach your body to transfer power from the core out. First, you do pure explosive power work. Secondly, you start doing some crossover work. And Thirdly, you call upon what is left of your core to generate power from a static position (The Plank).

unstpabl1
05-31-2007, 03:13 PM
may 31

Worked on Regeneration routine and movement prep. Doing the exercises correctly. Tried to work spots where the uric acid crystals form to see if i could break up the crystals and free the joints up.

2 rds of

20 squats
20 sit ups
15 push ups

with the focus of improving form.

Despite some major metabolism problems and suffering from acute gout for over 2 weeks, I weighed in at 229, down 5 lbs

Wolfe
05-31-2007, 04:32 PM
[quote=atrox_vis]Couplet One

10 Kettlebell Core Busters

I looked around for a description of this exercise. Could not find one. So what is a kettlebell core buster? Sounds like fun.

Vektor40
05-31-2007, 04:54 PM
40 minute workout

4.6 mile cycle
3 x 30 crunches
3 x 30 box jumps
3 x 20 push ups
3 x 10 push ups on weights lifting weight on each 'up stroke'. I don't know what to call the damn excercise.
Jogged up and down 5 flights of stairs with no weight
Jogged up and down 5 flights of stairs carrying 2 x 25 pounds
3 x 8 squat kicks
3 x 15 tricep dips
5 minute stretch

5 minute crawl to vehicle

Kobra
05-31-2007, 05:34 PM
3 sets each:
Wide Grip Pull-ups
Seated Row
Scarecrows

Standing curl
Seated curl
Concentration curl

20 mins. on elliptical

atrox_vis
06-01-2007, 04:20 AM
Core Busters - 2 Arm with Kettlebell
http://www.teamruthless.com/100_1127.MOV

Cold War Scout
06-01-2007, 04:52 AM
Core Busters - 2 Arm with Kettlebell
http://www.teamruthless.com/100_1127.MOV

You couldn't find a bigger kettlebell?

atrox_vis
06-01-2007, 05:46 AM
Ashley was using it!

Cold War Scout
06-01-2007, 05:49 AM
Ashley was using it!

I been thinking about getting a 106, but I would probably wind up having to give it to you when I could not pick it up off my doorstep.

Wolfe
06-01-2007, 05:55 AM
Thank You Dino.

Cold War Scout
06-01-2007, 06:31 AM
June 1st:
- 60 Extended Row Manmakers with 2x40 lb. dumbbells.

atrox_vis
06-01-2007, 02:54 PM
Did about 90 Minutes of Combatives work - Footwork Drills & Pad Work that combined the stuff we did with Aris & Larry. Much fun!!!!!!!!!!

unstpabl1
06-01-2007, 03:27 PM
Apr 1

Walked/jogged what i think is a mile park path 15 minutes

75 push ups
75 tuck ups
75 squats
5 really bad jump pull ups....DUMB, OUCH

michael
06-01-2007, 03:34 PM
6/1

I'm trying to get used to the new diet. Blood pressure was 138/101, Cholesterol 205, Triglycerides were 669! Not good. I've cut out all sugar, going low carb, low fat, etc. It sucks, and I'm tired without even working out. I did it anyway, and am going to up the cardio.

22 minutes elliptical, getting off long enough to do 5 sets of bench press. 10 minute stretch after.

michael
06-02-2007, 11:17 AM
6/2

I've lost almost 10 pounds in the last week because of the new diet. I'm feeling kind of weak, but the pull-ups are easier. :D

20 minutes elliptical
3 sets each of:
Pull-ups
V situps
KB clean & press, L & R

Followed by a 10 minute stretch

Kobra
06-02-2007, 11:38 AM
6/2

I've lost almost 10 pounds in the last week because of the new diet. I'm feeling kind of weak, but the pull-ups are easier. :D

20 minutes elliptical
3 sets each of:
Pull-ups
V situps
KB clean & press, L & R

Followed by a 10 minute stretch

10lbs in a week? Are you sure it isn't just plain old starvation and not a diet? ;-) Congrats, bro.

michael
06-02-2007, 02:08 PM
10lbs in a week? Are you sure it isn't just plain old starvation and not a diet? ;-) Congrats, bro.

Thanks buddy.

I really wasn't trying to lose the weight, but after a trip to the doc and the discovery of high triglyceride levels and high blood pressure, it's time if I want to see old age. The weight loss is a by-product of a healthy diet. I'll stay strict for a couple of months and then hopefully back off of it a little, adding a cheat day once per week.

Kobra
06-02-2007, 05:10 PM
3 sets each:
Flat Bench
(interspersed clap push-ups)
Incline Dumbs
(Box Jumps)
Military Press
Upright Row
Weighted Dips
Straight Bar Pushdowns
Crunches

Long frickin' day at the gym, but it was good. Still shaking the post-workout endorphin dump. Starting to move out of the lethargy now though.

Kobra
06-02-2007, 05:11 PM
Thanks buddy.

I really wasn't trying to lose the weight, but after a trip to the doc and the discovery of high triglyceride levels and high blood pressure, it's time if I want to see old age. The weight loss is a by-product of a healthy diet. I'll stay strict for a couple of months and then hopefully back off of it a little, adding a cheat day once per week.

It is amazing what a proper diet can do for you. I gave up soda a few months back and try to keep from the carbs after six pm. Making a big difference.

Cold War Scout
06-02-2007, 05:32 PM
June 2nd:
- Did a 25 dumbbell exercise workout in the hotel gym down in Newport News, Va.

Cold War Scout
06-03-2007, 08:14 AM
June 3rd:
Dumbbell (DB) burpees: total of 151.
- 101 with DB2x12 lb.
- 50 with mix of DB2x20 lb., DB2x30 lb., DB2x40 lb., DB2x25 lb., DB2x15 lb.

Gabriel Suarez
06-03-2007, 09:39 AM
Ran twice around the castle

peregrine
06-03-2007, 10:33 AM
June 3rd:
Dumbbell (DB) burpees: total of 151.
- 101 with DB2x12 lb.
- 50 with mix of DB2x20 lb., DB2x30 lb., DB2x40 lb., DB2x25 lb., DB2x15 lb.
CWS- with all those burpees your push up must be out of this world. I remember studying Yessi's old book 'Secret of Soviet Sports Fitness and Training' and was amazed at some of the marvels like the ability to do jumping pistols on to a table as well as jumping push ups on to a table.That book used to be my bread and butter for awhile.

R- You must also have a nice takeoff, even a throw as you're using a mix of weights to it. Definately make any hood rat or crumb cringe.

I wonder what a counter move to that burpee would be to work the antagonistic explosiveness of the back and pulling? maybe something like a ballistic 'fatman' pullup with that weighted vest or a band across your chest. I've seen guys tie a band at shoulder level and simulate a shoulder throw working the twist and whip. This works the grip and mechanics of the throw, but that is not really horizontal exercise like the push up.

So i was watching a a dvd of Salem Assili the savate guy and i have forgotton all about the positive effects of doing jumping straddles. Dynamic flexibility combined with plyometrics. Maybe i can pulloff one of those Van Damme trademarks ko two thugs at once. ok buddy heres my wallet then wham batman jumping straddle kick. jk. :D

But-This got me thinking about the front type kicks and hip flexor stretching. Cheerleaders do the straddle jumps by the hundreds back to back as well as pike jumps and those front snap types. By coincidence i was talking to one of my friends as we watched the college softball championships and we meddled over some things- she demo'd the jumping scissor move which i can't ever recall seeing. The feet explode up from a staggered stance and close like a scissors then whip back to the original stance.

just some food for thought guys.

Keep up the good work as it pays off.

Kobra
06-04-2007, 10:05 AM
20 Box jumps
10 Smith squats
20 Box jumps
8 Smith squats
15 Box jumps
6 Smith squats

Leg Press (4 sets)
Ham curls (3 sets)
Leg extension (3 sets)
Seated calf (5 sets 4 reps)
Standing calf (3 sets 20/30/40)

I really need to work on my calves.

michael
06-04-2007, 10:41 AM
6/4

22 minutes on the elliptical
4 sets of bench press
3 sets of v situps
3 sets of military BB press
10 minute stretch

Cold War Scout
06-04-2007, 12:21 PM
June 4th:
- Clubbells/dumbbells/ankle weights mix: 20 Clubbells exercises; 20 dumbbells exercises; 10 ankle weights exercises.

unstpabl1
06-04-2007, 01:59 PM
June 4th

5 min walk followed by 4 sets of 2 minute run/3 minute walk
then
50 push up
50 crunch
50 tuck ups

atrox_vis
06-04-2007, 04:47 PM
Ash & I have been working on some new stuff that is not ready for mass consumption yet, so stay tuned you are going to love it.

Did 200 Burpees for Time at The Warrior's Forge and the fastest male and female times were:
Pete: 15:56
Arousha: 15:46
Both did excellent Burpee Technique. Pete won my Extreme Fitness Challange last time & Arousha is an elite gymnast.

Kobra
06-04-2007, 05:39 PM
3 Sets:
Lat Pulldowns
Hammer Strength Row
Seated Row

Standing Curls
Preachers

25 hard mins. on the elliptical.

unstpabl1
06-04-2007, 05:42 PM
Ash & I have been working on some new stuff that is not ready for mass consumption yet, so stay tuned you are going to love it.

Did 200 Burpees for Time at The Warrior's Forge and the fastest male and female times were:
Pete: 15:56
Arousha: 15:46
Both did excellent Burpee Technique. Pete won my Extreme Fitness Challange last time & Arousha is an elite gymnast.


Do the women usually beat the men in this kind of stuff?

Kobra
06-04-2007, 05:53 PM
Atrox: Tomorrow I'd like to hit my core and shoulders, but I'd like to do it via plyometrics. Any recommendations. You could weigh in on this too, CWS, if you wished. The advice will be greatly appreciated.

Cold War Scout
06-04-2007, 06:57 PM
Atrox: Tomorrow I'd like to hit my core and shoulders, but I'd like to do it via plyometrics. Any recommendations. You could weigh in on this too, CWS, if you wished. The advice will be greatly appreciated.

Plyometrics has a little more science behind it than I really know completely about or understand. Take box jumping for example. As I understand it the starting position for the best results is actually on top of the box. You then drop down and immediately upon hitting the floor explosively jump back up on top of the box (it probably works better with two boxes). Same thing with plyometric press-ups. You actually start in an upright kneeling position, drop to the floor and upon contact with the floor explosively push yourself back up to the starting position. Likewise I believe that the correct medicine ball chest pass exercise actually begins with you receiving the ball with your arms initially outstretched. You absorb the incoming ball as you bring your hands in to your chest, and then immediately with explsive force push the ball back out to the thrower.

Since another premise of plyometrics, again as I understand it, is quality over quantity, I'm not sure exactly how long an entire exclusively plyometrics based workout would actually last timewise since plyometrics should not be done to failure.

Perhaps a way to go today would be complex sets. One strength exercise immediately followed by a plyometric exercise. Some such upper body pairs could include:

- Bench press, followed by clap pushups
- Pushups, followed by medicine ball chest passes (assuming you have a partner or rebounding set-up)
- Front leaning rest hold for time, followed by clap pushups
- Military presses, followed by plyometric press-ups

Maybe a core combo could be something like:
- Elbows plank hold for time, followed by medicine ball (or barbell plate) Russian twists
- Weighted crunches, followed by arch rocks
- Sit-ups followed by Dino's "core busters"

Elkhunter
06-04-2007, 07:08 PM
200 snatches, 100 each arm with a 16kg kettlebell (changed arms every 20)

5 x 5 snatches each arm with a 24kg

Even my legs were sweating :eek:

Cold War Scout
06-05-2007, 04:17 AM
June 5th:
w/20 lb. weight vest:
- Due to an awards luncheon, today was not a day with much time to work out. So it became a day of active rest, and experimentation with some weight vest running not done in about a year: 2400 meters of running, broken down as follows (400m, 400m, 200m, 200m, 400m, 200m, 200m, 400m).
- Closed out with 3 sets of plyometric type exercises: squat jumps, kneeling plyometric pressups, and standing ab wheel rollouts.

atrox_vis
06-05-2007, 12:43 PM
Triplet One
5 Sets
5 Power Snatch From 12 Inch Blocks
10 Rage Ball Slams
15 Wall Ball Shots
Triplet Two
5 Sets
5 Zercher Squats
10 Kettlebell Push Press
15 Two Arm Kettlebell Swing, Flip & Catch

atrox_vis
06-05-2007, 05:57 PM
We just had the pleasure of having Mark Toorock of http://www.americanparkour.com come to The Warrior's Forge today and experiment with Combatives Applications of Parkour. I think it is something all serious Combatants need to look into. We are going to intergrate it into our program.

Kobra
06-05-2007, 06:06 PM
5 Sets Each:

5x Deadlift
10x Broadjumps

1-2 minute rest

10x Push Press
10x Burpee

1-2 minute rest

10x Floor Press
10x Kettle Bell Swings

I've been doing a weightlifting (bodybuilding type) program for the past six years. Today was a wake up call for me. I'm not in the kind of shape I thought I was. What's worse is that this is probably a TAME routine. Anyway, thanks, atrox for kicking my ass long distance. I really needed it. I must also confess that there were times when I needed, and took, more than two minutes rest. Holy s**t! Time to step it up!

Wolfe
06-05-2007, 06:35 PM
6/5/07

Joint mobility exercises for 10 or so minutes to loosen up

Complex with Dumbell - No rest between exercises- 3 rounds for 10,8, 6 reps with about 30 second recovery between repeats of the complexes.

Swings
DB Snatches each side
DB Press on each side
Goblet Squat (deep)
1arm DB Row from a deep stretch

Finished up with stretching- contract then relax into the stretch
Contrast shower

Off to work later unloading airplanes......

bae4
06-05-2007, 08:21 PM
4 Sets of


400 meter run
25 75lb bench presses
25 two-handed kb swings (16 kg)
25 roman chair sit ups

RBFC
06-05-2007, 09:23 PM
We just had the pleasure of having Mark Toorock of http://www.americanparkour.com come to The Warrior's Forge today and experiment with Combatives Applications of Parkour. I think it is something all serious Combatants need to look into. We are going to intergrate it into our program.

Good parkour practitioners are among the top "functional" athletes in the world IMO. Looking forward to hearing more about this!

Lee

michael
06-05-2007, 09:29 PM
Good parkour practitioners are among the top "functional" athletes in the world IMO. Looking forward to hearing more about this!

Lee

These guys are simply amazing in what they can do.

Elkhunter
06-06-2007, 06:41 AM
Its called the Tabata method, with a little creativity you can do it with almost anything.

Its a really good idea to do it at the end of your workout. :D

Cold War Scout
06-06-2007, 08:15 AM
And for $14,000 you too can have one of these machines! Only 4 minutes a day!!

http://www.fastexercise.com/


On a serious note, the Tabata Interval program is unbelievably hard.

michael
06-06-2007, 08:24 AM
And for $14,000 you too can have one of these machines! Only 4 minutes a day!!

http://www.fastexercise.com/


On a serious note, the Tabata Interval program is unbelievably hard.

I would really like to try that contraption once to see if it is a gimmick or if it really gives you a good workout.

Tabata's are great, and you can tabata just about anything. They are great when you are traveling or have very limited time.

Cold War Scout
06-06-2007, 08:32 AM
June 6th:
Anaerobic kettlebells:
- 5 sets of kettlebell quadruplet supersets (1-handed swings, snatches, clean and presses, 2-handed swings).

- 6 sets of kettlebell triplet supersets (descending weights each triplet: cleans, snatches, clean and presses, 2-handed swings, get-up sit-ups, 1-handed swings).


Added some double stick and double machete siniwali in late afternoon.

peregrine
06-06-2007, 09:47 AM
5 Sets Each:

5x Deadlift
10x Broadjumps

1-2 minute rest

10x Push Press
10x Burpee

1-2 minute rest

10x Floor Press
10x Kettle Bell Swings

I've been doing a weightlifting (bodybuilding type) program for the past six years. Today was a wake up call for me. I'm not in the kind of shape I thought I was. What's worse is that this is probably a TAME routine. Anyway, thanks, atrox for kicking my ass long distance. I really needed it. I must also confess that there were times when I needed, and took, more than two minutes rest. Holy s**t! Time to step it up!

Yup those routines definatelly are wake up calls to the type of fitness garbage we can get trapped in. The above routine was pretty much my first routine with a couple adjustments like powercleans and db swings, but i loved it and was amazed at how much less weight i had to use. Atrox assures me though that the endocrine system will adapt shortly.

I have done some crossfit and i like the philosophy and intent of this type of workout much more- CWS mentioned he'd rather do 5 thrusters with 155lbs than 21 thrusters with a lighter weight(95lbs).

I like how Atrox is linking or bridging concepts of fitness and combatives.

michael
06-06-2007, 10:54 AM
6/6

Continuation of more cardio to try and lower the blood pressure, along with diet. I'm now down 12 lbs.

22 minutes elliptical
3 sets each of:
Pull-ups
Push-ups

10 minute stretch

Cold War Scout
06-06-2007, 12:30 PM
Active Rest Day

1 minute full-out on Gazelle, 30 seconds cooldown
X 20

I'll add a few supplementals on the Total Gym just 'cause I like it!

I'll do another 40-45 minutes on the goat with the S.O. this evening.

Her cardiologist has her stress EKG set for the 28th, so she is determined to pass so she doesn't have to go thru the "nasty" tests they'll do if she fails!:(

You call that "active rest?"

atrox_vis
06-06-2007, 12:41 PM
Yes.....Yes I do.

atrox_vis
06-06-2007, 01:04 PM
Dumbbell Man Makers - Any Style
10 x 5
Weighted Roman Chair Sit Ups
5 x 5
Row 2,500 Meters

Cold War Scout
06-06-2007, 01:37 PM
Well, Dino does! I do time on the Gazelle everyday anyway, '
cause that's the only thing S.O. can do right now. I'm her motivation, so rather than sit and watch her, we each get on our Goats and go.

If nothing else, it's good cardio training! :D

20 minutes of that sounds pretty intense to me....

JohnH11B
06-06-2007, 06:52 PM
Vacation is over, and the junk that piles up while you are gone for a week is taken care of.

6/6/07
The usual...4 sets of 10 benchpress, curls, lateral pulldowns, etc. and then the treadmill.

Elkhunter
06-06-2007, 09:14 PM
Kettlebell presses
5 x 5 with 2 20kg

Front squats
5 x 5 with 2 20kg

Bent rows
5 x 5 with 1 20kg
5 x 5 with 1 28kg

zen4
06-07-2007, 03:13 AM
1/12 hours of singles tennis......95* 95% humidity......BLAZIN HOT !!!
Bought first kettle bell and waiting for delivery..........:)

Cold War Scout
06-07-2007, 08:03 AM
June 7th:
- Barbell/dumbbell. 7 triplets of military presses, back squats, dumbbell situps.
- Ankle weights. 3 sets of leg raises.
- Hand grips. 3 sets of COC # 2.

Quick workout day. Gotta go pick up Sotis at the airport and deliver him to Dino/Jack.

michael
06-07-2007, 08:07 AM
6/7

4 triplets of:

Bench press
Bent over BB rows
KB deadlifts
V situps

Edited: I also added 3 sets of KB snatches, L & R, and 3 sets of close grip bench press after the above triplets.

atrox_vis
06-07-2007, 08:34 AM
Power Clean and Press With 3 Pressouts
7 x 3
Triplet One
5 Sets
5 Clean High Pulls
10 Pull Ups
15 Roman Chair Sit Ups
Couplet One
3 Sets
10 Weighted Hanging Knees to Elbows
10 Roman Chair Side Ups With Each Side

zen4
06-07-2007, 06:58 PM
My kettle bells stuck in customs...........:mad:

Cold War Scout
06-08-2007, 04:10 AM
My kettle bells stuck in customs...........:mad:

Customs? Where the heck did you order it from?

zen4
06-08-2007, 06:03 AM
Customs? Where the heck did you order it from?

they are probably made in China.............:rolleyes:

Cold War Scout
06-08-2007, 07:15 AM
June 8th:
- Weight vest: Bodyweight regimen supplemented by 50 pound weight vest, 2x10 lb. ankle weights, and 2x10 lb. Heavy Hands. 15 weight vest centered exercises. 20 ankle weights centered exercises. Added 2 sets of COC # 2 hand grips exercises. Smoked and dripping sweat. Had visions of doing more, but not without a nap first. Plus I have some translation work to do.

Elkhunter
06-08-2007, 08:33 AM
Forgot to post last night, was my birthday. :)

June 7

50 kettlebell snatches with left arm, then switch
50 right arm, non stop

Had a nice steak and king crab legs for dinner. :D

zen4
06-08-2007, 08:46 AM
I'm just waiting on mine to get here from AZ.:)

sure, Az via Russia or China..........:D We don't make anything anymore..........:rolleyes: but the "customs" thing might have been an excuse too.................

atrox_vis
06-08-2007, 09:25 AM
Row 20 x 250 Meters With A 30 Second Rest

Cold War Scout
06-08-2007, 11:36 AM
20 x 250 Meters With A 30 Second Rest

Running or rowing?

Cold War Scout
06-08-2007, 11:37 AM
Forgot to post last night, was my birthday. :)

June 7

50 kettlebell snatches with left arm, then switch
50 right arm, non stop

Had a nice steak and king crab legs for dinner. :D

100 non-stop kettlebell snatches? Damn that's impressive!

Elkhunter
06-08-2007, 01:22 PM
Thanks

14 years ago I had a back injury, compression fracture of my T8.

Suffered with almost constant pain and spasms for 11 years. Ran the whole gamut of anti inflammatories, pain killers and therapy.

Went to a chiropractor on my own three years ago and started going once a month. That helped with the pain alot.

I had always tried to stay in shape using pull ups, push ups, sit ups, air squats, dips and running, but kept having recurring back pain, which could sideline me from a week up to a couple months.

This year when I got my tax return I bought an Olympic barbell set and a set of Kettlebells and started a whole new program.

I have been pain free for two months now.

Get some minor aches if I get too carried away with something like bent rows or pull ups, but otherwise I feel fantastic.

Snatches and swings just seem to work wonders with my back.

michael
06-08-2007, 02:01 PM
Snatches and swings just seem to work wonders with my back.

I have found the same thing to be true for me. I have degenerative discs in my low back, and it has helped me.

Gabriel Suarez
06-08-2007, 04:47 PM
06-07-07
30 minute run as fast as my lungs will allow. Don't know 'bout distance but I was nearly puking at the end.

06-08-07
Kettlebells 24kg
50 DARC Swings alternated with 10 clean and press - 3 sets
50 DARC Swings alternated with 10 High Pulls - 3 sets

Elkhunter
06-08-2007, 07:07 PM
6/8

Kettlebell

5 Turkish get ups each side 16kg

100 DARC swings 16kg

100 pass around the body, alternating direction every 10 16kg

2 x 20 Two hand swings 28kg

Liberty or Death
06-08-2007, 07:43 PM
Monday

* 50 minutes - dry practice - HGN
* 60 minutes - dry practice - rifle
* 25 minutes - knife
* 20 minutes - cardio
* 5 sets:
- single arm dumbbell row
- bent row
- KB military press
- bicep curl
- wrist curl

Tuesday

* 40 minutes dry practice - rifle
* 5 sets:
-abs
-prone hyper extension
-wide grip pull up
-pushups
-bar dip

Wed

* 40 minutes - dry practice - HGN
* 20 minutes - dry practice - rifle
* 20 minutes - knife
* 20 minutes alternating swings w/ jumping rope

Thu - Rest day

Today

* 30 minutes - dry practice - HGN
* 50 minutes - dry practice - rifle
* 5 sets:
-dumbbell bench press
-incline bench press
-KB C&P
-lying triceps curl

Cold War Scout
06-09-2007, 08:04 AM
June 9th:
- Dumbbell (DB) thrusters. 1 set with DB2x30 (warm-up). 150 reps with DB2x55.

I hope I don't have to pick up my arms to defend myself today!

skyguy
06-09-2007, 09:09 AM
core/mid exercises
leg warmups:

lunges 90#....3x10
incline leg press 450#....2x10
squats 225#....2x10
deadlifts 185#....3x10
.

atrox_vis
06-09-2007, 03:19 PM
AMOK! Need I say more?

Wolfe
06-09-2007, 03:32 PM
6/9/07

24 Kg Kettlebell from Lifeline USA arrived today....

More Commando Lawn Maga......

Got in bed aroung 4:30 A.M. after a very hard night sort at FedEx.

Started working in the yard around 12:30. Warmed up with some joint mobility and push mowing the lawn.

Drug the new KB out back under a maple tree. 83 degree and humid.

Did the following with about 300-400 yards on the push mower in between sets. No idle rest at all during the workout. Moved quickly from weights to push mowing, trying to keep heart rate up.

KB Swings 2 handed 3 sets 15 reps
DARC Swings 20 reps 3 sets
KB Cleans 8X3 sets each side
KB Snatch 2X2 sets each side 8 reps
One arm press 2 sets each side 10 reps
one arm rows 2 sets each side. 15 reps

This was my first Kettlebell workout. They rock. The Lifeline KB seems like a great product for a good price. I'll post about it after I have had some real time with it.

I need to work on getting those snatches and cleans to land a little lighter on the forearm. Any suggestions?

peregrine
06-09-2007, 05:33 PM
6/9/07

24 Kg Kettlebell from Lifeline USA arrived today....

More Commando Lawn Maga......

Got in bed aroung 4:30 A.M. after a very hard night sort at FedEx.

Started working in the yard around 12:30. Warmed up with some joint mobility and push mowing the lawn.

Drug the new KB out back under a maple tree. 83 degree and humid.

Did the following with about 300-400 yards on the push mower in between sets. No idle rest at all during the workout. Moved quickly from weights to push mowing, trying to keep heart rate up.

KB Swings 2 handed 3 sets 15 reps
DARC Swings 20 reps 3 sets
KB Cleans 8X3 sets each side
KB Snatch 2X2 sets each side 8 reps
One arm press 2 sets each side 10 reps
one arm rows 2 sets each side. 15 reps


I'm loving that 'Commando Lawn Maga' stuff you're doing. good work, nice way to knock out both the lawn and your body. Since you got a maple tree you could add a climbing rope to work some grip and upperbody. The rossboxing videos come to mind.

I've been tapering this week... got a wrist issue in my stick/knife hand and i don't want any issues going into the end of the month so i've been working around it. Today got in some muay thai stuff... letting the moves flow. Doing lots of mobility stuff to stay inury free and supple. Plan on doing a little more muay thai and sauna this week. Add in some push presses, dl, db swings and weighted abs along with some jumps. A few intervals doing the tire pull and sledge. Then next week i'll play it light.

No gun fu lately... i'll pick that up in july if my hands are healed.

michael
06-09-2007, 05:34 PM
6/9

Bodyweight calisthentics day.

10 rounds each to failure, with very little rest of:

Push-ups (various types and hand positions)
V situps
Squats (various leg widths)

michael
06-09-2007, 05:42 PM
AMOK! Need I say more?

Yes!

How about a sitrep thread when you get time.:D

Elkhunter
06-09-2007, 08:44 PM
CWS

Awesome workout, I hope you have short hair, wont be able to comb it for a few days. :D

Wolfe

Its like two motions in one, first start a "lawn mower" pull action just as the bell reaches shoulder height whipping the ball back like you are gonna throw it behind you, then punch up.

Dont aim to stop the bell above your head, make like you are going to throw it behind you, kinda like a punch, dont aim at your target, aim through it.

Be sure you are using your hips to drive it.

Not too hard though or it will pull you over backwards :p

Get Enter the Kettlebell by Pavel, he explains the basic kettlebell moves.

My workout today

Barbell back squats
5 x 5

Pulls ups
5 x 5

Two hand Kettlebells swings
5 x 20

Elkhunter
06-10-2007, 07:46 AM
Power Clean and Press With 3 Pressouts
7 x 3
Triplet One
5 Sets
5 Clean High Pulls
10 Pull Ups
15 Roman Chair Sit Ups
Couplet One
3 Sets
10 Weighted Hanging Knees to Elbows
10 Roman Chair Side Ups With Each Side

Dino,

Do you do the pressouts on each rep or just the last one?

Also do you start the power clean from the floor or blocks?

skyguy
06-10-2007, 08:48 AM
core/mid exercises
upper body warmups

bench press 225#....2x10
incline bench 200#...1x10
seated press 185#....1 x10
barbell curls 90#....2x10
tricep exts 120#....2x10
weighted dips 40#....2x10
weighted pullups 20#....2x10
.

Cold War Scout
06-10-2007, 10:35 AM
June 10th:
- 100 burpees in 5 sets (20, 20, 20, 20, 20).

Although this is nothing special, I am quite pleased today. I set a couple of goals for myself this year. Two of them were burpees related. The first was to be able to do 5 sets of 20. I did that today. (The second is to do 4 sets of 25...since I did 91 in 4 sets 2 weeks ago, I know I am in the game for this goal). My other, non-burpee goal, was to be able to do more thrusters with 55 lb. dumbbells. I did 150 of them yesterday, so I feel that qualifies as having met that general goal.

Success and goals are incremental, but they are always something you inch ever closer towards if you just do the work. And if you don't try to undo years of non-performance in the blink of an eye.

When I passed through the Warriors Forge today I saw a couple of guys who have stuck with the conditioning program, guys I had not seen in a while. If they read this they will know who they are. Man they are starting to look real good!

I am grateful to Dino for having opened up a new world of physical conditioning to me that I would likely never have otherwise fallen into. Kudos also to all the combatives gurus I hold in very high regard (guys like Gabe, Crafty, Sotis, Lee Aldridge, Sonny P, Larry L.) who have helped me walk down a path of warriorship and self-confidence that I also might never have traveled down. And finally, my sincere kudos to you guys on this forum who keep the bar at a high level, both conditioning and combatives. Afterall it is only through trying to keep up with "you'se guys" that I have enjoyed some modicum of goal attainment myself.

Wolfe
06-10-2007, 05:53 PM
6/10/07

Worked in the Garden, pulled weeds, worked with string trimmer.

With 24kg Kettlebell did-

2 handed swings to DARC Swings 3X20 (Why do they call them DARCs ?)
Halos 3X20
Overhead Triceps extension 3 sets X 10 done more for the shoulder and lat stretch

Goblet Squats 3X10

Kept rests short and spent them watching my Wife mow the field on the zero turn mower. It was a planned easy day.

Cold War Scout
06-10-2007, 06:30 PM
(Why do they call them DARCs ?)

Direct Action Resource Center?

http://forum.dragondoor.com/training/message/281775/

Elkhunter
06-10-2007, 08:04 PM
Scout

Congratulations on acheiving your goals. How do your arms feel today? :eek:

6/10

Kettlebells

5 x 40 snatches (20 left, 20 right) 16kg

5 x 20 two handed swings 20kg

Wolfe
06-10-2007, 08:22 PM
Direct Action Resource Center?

http://forum.dragondoor.com/training/message/281775/

CWS thank you. Way to go on meeting your goals. Thank you for the example and information you provide here.

unstpabl1
06-10-2007, 09:54 PM
June 10th:
- 100 burpees in 5 sets (20, 20, 20, 20, 20).
.

Great job. That looks awesome.

I haven't worked out since Tuesday. I started working as a stand in on a new show. 15 hour days without drive time. WEd -fri. Caddied the weekend. Not sure what my schedule is other than I work tomorrow. Hopefully it stays this way for a while as it had been a long dry spell between gigs.

zen4
06-11-2007, 08:25 AM
Everything is cross-training, Everything is cross-training, Everything is cross-training.......................:eek:

michael
06-11-2007, 11:06 AM
6/11

25 minutes elliptical
4 sets of pull-ups, 4 different hand positions
4 sets of KB clean and press
3 sets of v situps
10 minute stretch

michael
06-11-2007, 11:08 AM
June 10th:
- 100 burpees in 5 sets (20, 20, 20, 20, 20).



Congrats, buddy. Good job!!

atrox_vis
06-11-2007, 11:40 AM
KettleBell Routine
Couplet One
5 Sets
5 Two Arm Core Busters
10 Thrusters
Couplet Two
5 Sets
5 Power Clean and Push Press
10 Front Squats
Couplet Three
5 Sets
5 Power Snatches
10 Alternating One Arm Swings

Dave3006
06-11-2007, 12:29 PM
I am 45 years old, 5'9" 165 lbs. Here is my program:

Every AM: Stretch for 15-20 minutes, 500 situps, 30 minutes of Jiu Jitsu drills

Car ride to work: Hand Gripper every day. You can not believe how much a strong grip makes you shoot better.

Lunch: Weights 2 days a week

PM: Brazilian Jiu Jitsu class 4 nights a week. The other 3 nights - exercise bike for 30 minutes or jog 5 miles

My opinion is that the daily situps are the most important because everything I do starts with a strong core. I grapple much better since I started doing ab work daily, my back feels good, and my weight is were I want it.

Cold War Scout
06-11-2007, 12:57 PM
June 11th:
Exercise contraptions and sports specific devices workout routine. 44 different exercises, 47 total sets.

JohnH11B
06-11-2007, 02:45 PM
Got some fires at my office put out, so I was finally able to get back to the gym.
6-11-07
40 reps benchpress
40 reps curls
50 lateral pulldowns
30 tricep pushdowns
60 situps on the incline

RBFC
06-11-2007, 07:37 PM
June 10th:
- 100 burpees in 5 sets (20, 20, 20, 20, 20).

Although this is nothing special, I am quite pleased today. I set a couple of goals for myself this year. Two of them were burpees related. The first was to be able to do 5 sets of 20. I did that today. (The second is to do 4 sets of 25...since I did 91 in 4 sets 2 weeks ago, I know I am in the game for this goal). My other, non-burpee goal, was to be able to do more thrusters with 55 lb. dumbbells. I did 150 of them yesterday, so I feel that qualifies as having met that general goal.


These performances ARE something special. They're from a guy who's not 20 years old and hasn't been working out like this for a couple decades. This is a great example of the power of will coupled with the desire to achieve something.

Good job, CWS!:)

Lee

unstpabl1
06-11-2007, 09:07 PM
Today's Workout, 6-11-07

Time: 1 hr., 20 minutes. Man, was it HOT!

Glenn, your doing a great job

mike

michael
06-12-2007, 08:26 AM
6/12

5 rounds of:

KB DARC swings
BW dips
Box jumps

skyguy
06-12-2007, 10:19 AM
I am 45 years old, 5'9" 165 lbs. Here is my program:
Say hey.....I'm 5'11"-185 lbs.

My program is the old guy 'maintenance' program:.....mountain hiking for cardio, serenity and talking with God...rock scrambling for stretching/bodyweight work....and heavy weight training for strength/bone density.
Alas, I gotcha by 20 years and 20 pounds. But, I was indeed, a badass when I was your age and younger. LOL! (all the old guys say that)

My MA is 2nd black judo with all the cruel SD trimmings. I still roll at times, but wisely stay away from the young turks.

Kinda wish the Warrior Talkers here would post their pic because it's cool to put a face on the members.

Here's me playin crossdraw:

http://photos.imageevent.com/leemutlee/colt/small/crossdraw.jpg

.

Gabriel Suarez
06-12-2007, 10:27 AM
06-09-07
Running 30 minutes as fast as possible w/o puking

06-10-07
Rest Day - Technical work with AK

06-11-07
5x10 pullups
5x10 Push Press
5x10 Squats
5x10 Deadlifts
Rest for 15 minutes
5x25 American Swings w/ KB

Cold War Scout
06-12-2007, 11:19 AM
June 12th:
- Clubbells. 39 different exercises. 42 total sets.

79 days in a row of a substantive workout.

atrox_vis
06-12-2007, 12:00 PM
Deadlifts
8 x 2
Pull Ups
5 x Max Performance
2 1/2" Thick Bar Reverse Curls
5 x 5
Kettlebell One Half Get Up
5 x 5

JohnH11B
06-12-2007, 02:27 PM
6-12-07
usual stretch
55 pushups
55 situps
44 curls
33 benchpress
and too many people asking me too many questions while I'm in the gym:mad:

I may post my face, but not my body. Way too embarrassed if I did. You guys are built like my brother, not me:cool:

Gabriel Suarez
06-12-2007, 02:48 PM
06-12-07
2 mile run in the backwoods - 25 minutes. Not olympic quality but pretty good for me.

Steve Collins
06-12-2007, 04:58 PM
6/10: 3 mile run, 7 minute mile pace, 100 situps, 100 crunches.

6/11: 5 sets bent over rows, 5 sets bench, 5x10 pullups, 5x10 triceps

6/12: 5 mile run, 8 minute mile run, 50 situps, 50 crunches

Dave3006
06-13-2007, 07:09 AM
Skyguy, guys like you are an inspiration for us wipper snappers:D

Some of the best guys I have rolled with are Judo blackbelts. A good judo guy is a force to be wreckoned with. I personally find that the standing part of Judo is the most difficult of all the martial arts to learn. My karate and groundwork was easy in comparison.

Anyways, back to our regularly scheduled workout updates (sorry Gabe).

Today - I took a rest day from my morning workout. Rest is as important as training.

zen4
06-13-2007, 07:53 AM
Morning guys,
Im a PT and always looking for ways to help back patients. Anyone have back problems prior to their kettle bell experience, please make a small note of that with your next workout posting. It may contribute to my own treatment recommendations.....My own kettlebells ship friday.......thanks ;)

BigBolivar
06-13-2007, 08:58 AM
Sorry guys been away for long time.

Today's workout:

AM:
5.5 mile run (60% effort)

PM:
20 Push ups
20 Tricep dips
20 Push ups
20 Tricep dips
20 75kg squats
20 Dorsal raises
20 75kg squats
20 Dorsal raises.

Rest 1 minute and repeat

Elkhunter
06-13-2007, 09:06 AM
Ive been down for a few days.

Did pull ups saturday and my back flared up.

Been doing two handed swings with a 16kg for "therapy" :)

skyguy
06-13-2007, 11:15 AM
Skyguy, guys like you are an inspiration for us wipper snappers:D

Some of the best guys I have rolled with are Judo blackbelts. A good judo guy is a force to be wreckoned with.
Thanks for the compliment (I think), but admittedly it sucks getting older. Make hay while the sun shines!!

Judo and BJJ share many, many of the same techniques; sweeps, trips, throws, kimura, joint locks/bars, chokes, etc.
Atemi-waza: blows with knee, fist, elbow, head, foot/heel kicks.


My 'workout' yesterday afternoon was some serious rock scrambling for more than an hour.
Keeps me limber and contributes to overall bodyweight training.

http://photos.imageevent.com/leemutlee/colt/scrambl.jpg
.