1/10...  21-18-15-12-9-6   reverse lunges w/16kg, ring rows, push ups...

1/11  tabata sets of swings, squats, push ups and knees 2 elbows..  could not keep track of reps.. it hurt too bad...

8TH   4 X 2 MIN SETS OF PRESSES 1 MIN LEFT 1 MIN RIGHT @ 13RPM  FOLLOWED IMMEDIATELY BY 2 MIN SETS OF 1 HANDED SWINGS AT 30 RPM

9TH  20 MINUTES ON THE FIELD WITH A 16KG FOR SNATCHES AND 20KG LC JERKS..  TRIED TO PRESS THE 28KG... DID IT WITH A LITTLE BIT OF A KNEE BEND  ALSO DID A 2 MIN SET OF LC JERKS WITH THE 24KG.. TIME TO START WORKING ON THE S-24 RANKING!!  : )

warmed up with 3 2 min sets of LC Jerks... 2 sets with the 20kg @ 10rpm  1 set w/24kg @ 9rpm

max rounds in 20 min of

deadlifts   155lb  X 5

7 burpee pull ups (backed off to 5 for last 2 rounds)

10 swings 32kg

run 2 laps

completed 4 rounds..    fun workout

1/1 much needed recovery day

1/2 warm up w/ 330yr run  8 rounds 2minute sets of long cycle press w/20kg @ 8rpm followed by 5 pull ups

1/3  100 squats  100 swings  100 pushups  100 ring rows  ran 330yrds

1/4  2 4 minute sets of cleans w/16kg @ 16rpm

        1 4 minute set of snatches w/16kg @ 16rpm

        3 2 minute sets of snatches w/16kg @ 16 rpm

        3 2 minute sets of long cycle clean n jerk w/20kg @ 9 rpm

FEELS GOOD TO BE BACK…

TGU'S  9 X 20KG

TGU'S 19 X 16KG

4 MIN SWINGS @ 25 RPM  H2H 24KG

4 MIN SWINGS @ 25 RPM 1 HANDED 20KG

4 MIN SWINGS @ 25 RPM H2H 20KG

4 MIN SWINGS @ 25 RPM 1 HANDED 16KG

3 MIN SWINGS @ 20 RPM 1ST SET 2HANDED 32KG

                                      2ND SET 2HANDED 28KG

                                      3RD SET 2HANDED 24KG

FINALLY.... DONE WITH SWINGS FOR THE MONTH!!

5 ROUNDS

1 TGU W/12KG

1 TGU W/16KG

1 TGU W/20KG

1 TGU W/24KG

100 SWINGS SET 1: 1 HANDED W/20KG

                    SET 2: H2H W/20KG

                    SET 3: 1 HANDED W/16KG

                    SET 4: H2H W/16KG

                    SET 5: 2HANDED W/24KG (50 REPS) 2HANDED W/20KG (50 REPS)

FINISHED OFF WITH 2 TGU's W/16KG

TOTALS:  22 TGU's  500 SWINGS...

ON THE 21ST DAY OF DECEMBER COACH BEAUMONT GAVE TO ME....  21 TURKISH GETUPS AND 250 SWINGS...

TGU's DONE WITH THE 12KG THRU 24KG..

1TGU - 12KG

100 SWINGS (ONE HANDED W/16KG)

2TGU - 12KG & 16KG

75 SWINGS (ONE HANDED W/16KG & H2H W/ 20KG)

3TGU - 12KG, 16KG, 20KG

50 SWINGS (ONE HANDED W/20KG)

4TGU - 12KG, 16KG, 20KG, 24KG

25 SWINGS (TWO HANDED W/24KG)

1TGU - 12KG

2TGU - 12KG & 16KG

3TGU - 12KG,…

18TH  18TGU's  USED THE 8KG THRU 28KG  THREE TIMES EACH WITH 25 SWINGS WITH CORRESPONDING KETTLEBELL AFTER EACH GETUP..  TOTAL 450 SWINGS

19TH  19TGU's  USED ONLY THE 16KG AND 20 KG WITH 20 SWINGS AFTER EACH GET UP  ENDED WITH SLOW HEAVY SET OF SWING   88LB 4 MIN @ 5 REPS PER MINUTE..  TOTAL 400 SWINGS

1750 SWINGS DONE FOR THE WEEK.. 250 TO GO.. 

TODAY IS AMNESTY DAY

12/16  16 TGU's 12KG THRU 24KG  400 SWINGS COMBO OF H2H, ONE HANDED AND TWO HANDED

12/17  17TGU's 12KG THRU 20KG  500 SWINGS  COMBO OF H2H, ONE HANDED AND TWO HANDED.

  BROKE THEM UP INTO 3 TGU's   FOLLOWED BY 100 SWING  TIMES 5 WITH AND ADDITIONAL 2 TGU's AT THE END

DID A LADDER TYPE SET OF TGU's AND DIPS N PULL UPS

DID THIS 3 TIMES... ON THE LAST SET ONLY WENT UP TO THE 53LB

1 TGU W/26 1 PULL UP 1 DIP

1 TGU W/35 2 PULL UP 2 DIP

1 TUG W/44 3 PULL UP 3 DIP

1 TGU W/53 4 PULL UP 4 DIP

1 TGU W/62 5 PULL UP 5 DIP

13 TGU's TOOK IT KINDA EASY TODAY... ONLY USED THE 12KG THRU 20KG 3 TIMES EACH AND A 4TH WITH THE 20KG... 10 MIN OF SWINGS @ 16 RPM ALTERNATED 20KG ONE HANDED AND H2H WITH TWO HANDED W/ THE 28KG.. TOTAL OF 160 REPS FOR 1500 COMPLETED FOR WEEK TWO

LOOKING FORWARD TO A LITTLE VARIETY IN TODAYS WORK OUT.

12/11 11 TGU's USED THE 12KG THRU 28KG TIMES 2 ON EACH AND 3 TIMES W/ THE 20KG. 6 ROUNDS 50 SWINGS, 10 PUSH UPS, 10 KNEES TO ELBOWS TOTAL 300 SWINGS

12/12 12 TGU'S 12KG THRU 24KG X's 3 EACH.. BROKE THEM UP WITH 20 SWINGS BETWEEN EACH TGU. TOTAL 240 SWINGS.. WEEKLY TOTAL 1340 ONLY 160 TO GO

12/7 AMNESTY DAY - KIDNEY INFECTIONS SUCK

12/8 8 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 FOUR 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST.. ONE ROUND WITH THE 62 ONE WITH THE 53.. ONE W/ 44 ONE HANDED AND ONE W/ 35 ONE HANDED... TOTAL OF 400 SWINGS

12/9 9 TGU 26LB X 2 35LB X 2 44LB X 3 53 LB X 2 TWO 4 MIN SETS OF SWINGS 20 SEC WORK 10 SEC REST ONE ROUND WITH THE 62 ONE WITH THE 53 TOTAL OF 200 SWINGS

12/10 10 TGU 26LB X 2 35LB X 2 44LB X 2 53LB X 2 62LB X 2 (YES YOU…

6 TGU..... 2 X 16KG 2 X 20KG 2 X 24KG

DEADLIFTS ...... 235 X 3 215 X 3 215 X 3

PRESSES W/ 24KG 3 X 3

SNATCH SETS W 16KG

5 MIN @ 15 RPM

4 MIN @ 15 RPM

JERK SET W 20KG

4 MIN @ 12 RPM

12/3 3 TGU w/ 50 192 SWINGS IN 8 MINUTES.... 86 ONE HANDED W/ 50 AND 86 TWO HANDED W/70

680 DOWN FOR THE WEEK........320 TO GO

12/4 TWEAKED MY BACK WHEN SO I TOOK DAY OFF

12/5 5 TGU W/ 35, 44, AND 53 4 MIN SETS OF SWING X 3 COMBO OF ONE HANDED 44LB, TWO HANDED 53 AND 62 FINISHED OFF THE 1000 SWINGS...