Kettlebell:

Grrr.. 25lb bells were missing at the stupid corporate gym, so I had to modify my plan to use heavier weight.

15 minute walk on treadmill (waiting for the room with the bells to open up)

Five rounds of:

 - One minute double long-cycle jerk @ 35lb

 - One minute rest

Martial Arts:

Clock…

Kettlebell:



Seven rounds (21 minutes) of:

- One minute (30 sec each side) single snatch @ 16kg

- Two minute jog

Lunch workout.

87° /sunny



 

Martial Arts:



50 Jumping jacks

10 Push ups

40 Body weight squats

10 Jumping squats

20 Punch & crunch

Practiced eight basic stances

Nutrition:



8:00a - Noon:

50g MRM Vanilla All…

Kettlebells:

Double long-cycle jerk: 5x2min @ 12kg 8/rpm, one minute rest between sets

Double half snatch: 5x1min @ 12kg 12/rpm, one minute rest between sets

Prep for 21 day sugar detox: Made salad kits for lunch for the week.

(special guest appearance by "The Last Beer"…

Had to work late again, so missed martial arts. Still got a kettlebell workout in during the evening.

Kettlebells:

5x10 double kettlebell half snatch @ 12kg

5x8 double kettlebell half snatch @ 12kg

5x6 double kettlebell half snatch @ 12kg

One minute rest between sets

Worked late and through lunch.  Rest day.

Martial Arts:

-Practiced stances, horse, bow, cat

-Karate punches

-Kungfu punches

-Front snap kicks

-Round house kicks

-Side kicks

Kettlebells:

Five sets of

-Double long-cycle jerks @ 12kg / 7 RPM

-Two minutes exercise

-90 seconds rest

Kettlebells:

5x10 double kettlebell half snatch @ 12kg

5x8 double kettlebell half snatch @ 12kg

5x6 double kettlebell half snatch @ 12kg

One minute rest between sets

Martial Arts:

50 jumping jacks

Supermans

Bicycle crunches

Practiced Chin-Na 1-5

Kettlebells:

Five sets of

-Double long-cycle jerks @ 12kg / 7 RPM

-Two minutes exercise

-90 seconds rest

Three sets of 

-Five reps double kettlebell half snatches @ 12kg

-One minute rest

One set of 

-10 reps double kettlebell half snatches @ 12kg

First day of Kajukenbo martial arts!

MA:

30 jumping jacks

10 push ups

5 push ups, hold 10 seconds in down position

5 T-push ups

30 body weight squats

10 body weight squats with a jump

One minute superman

Fifteen minutes of clock dance

Fifteen minutes of Pinion…

Five rounds of

  One minute snatch each side (two minutes total) @ 16kg

  Two minute rest

Workout:

3x10 push ups

Four tabata sets:

• One handed swings @ 20kg
• Mixed set of body weight squats and two handed swings @ 24kg
• One arm long-cycle push press @ 16kg
• Snatch @ 16kg

Workout:

• Five 1-4 ladders of double long-cycle kettlebell presses
• • First two rungs all @ 2x20kg
  • Rungs 3-5, 1-3 @ 2x20kg
  • Fourth set @ 16kg
• One set tabata one handed swings @ 20kg