LC: 4 min @ 2x24kg; 4 rpm
OALC: 4 min @ 32 kg; 6 rpm switch @ 2min

LC: 5 mins @ 2x16kg; 10 rpm
Pushup: 2x3 w/ 24kg pack
Chins: 2x3 w/ 24kg pack

LC: 4 mins @ 2x16kg; 6 rpm
YRG 20

Just a little something to get the blood moving. I might do another 4-6 mins of LC later today.

LC: 2x 2 mins @ 2x24kg; 5 rpm
OAJ: 4 mins @ 32kg; 5 rpm
Club Work: 5 mins

Wife ended up having to work until this afternoon so that puts me in N. Georgia too late to visit with Scott. Another time. In the mean time, I am tweaking my heavy day. I think that it is time to increase my time under the target bells (24's) and do away with the light set with the 16's on this day. Today was a trial and I did not feel like overreaching since the whole point of the protocol is to get enough work in to be effective without being drained/sore. Depending on how I feel tomorrow I will probably turn the 2 sets from today into a 4-5 min set with the target bells with a finisher of a OALC with the 32 for the same time.

Cheers and Merry Christmas to anyone who reads my drivel.

Today:

Going to be at Extreme Fitness tomorrow to work with Scott and do my Rank 3 or 2, all depends on how I feel. That being said I just did the following for some good joint and back mojo before working a 12 hour shift.

10 mins of yoga-ish stuff

Swings: 40 @ 12 kg; 20/20
Windmills: 20 @ 12kg; 10/10

Club Work: 5 mins @ 10 lbs

Light Stretching: 5 mins

Yesterday:
LC: 5 mins @ 2x16 kg; 10 rpm
Pushups: 1x15
Chins: 1x15

LC: 9 mins @ 2x16kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 5 min @ 2x16kg; 8 rpm
Pushup: 1x15; slow
Chin: 1x15; slow

LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 3 mins @ 2x24kg; 5 rpm
LC: 3 mins @ 2x16kg; 6 rpm
OAJ: 2 mins @ 32kg; 10 rpm; switch every 5 reps

LC: 5 mins @ 2x16kg; 8 rpm
Pushups: 10 reps, slow count
Chins: 10 reps, slow count

LC: 7 mins @ 2x16kg; 5 rpm
Press: 1x4 @ 32kg
Row: 1x10 @ 32kg

12/11/09

Club warmup
LC: 3 min @ 2x24kg; 5 rpm
LC: 5 mins @ 2x16 kg; 5 rpm
Chins: 10 reps
Stretch

12/10/09

Club warmup
LC: 3 mins @ 2X24kg; 5 rpm
LC: 3 mins @ 2x16kg; 5 rpm
Stretching

Mainly working on form.

12/09/09

Last night:

LC: 5 mins @ 2x16kg; 6 rpm
Chins: 15 reps
Stretch






Southeast Kettlebell Championship results:

LC: 80 reps @ 2x12 kg

Great job to all the competitors. Davidc and Eugenegiriguy are phenomenal lifters and great guys to hang out with. Nothing like having a good competition with good folks. Thanks to Valery, Cate, and Chris for the pointers.