-PT-

Run:
3 miles in 23:17

Push-ups:
2x50

Stretched, voodoo banded, done.

-PT-

Run:
3 miles in 24:02

Sit-ups:
2x50

Stretch and done.

PT Today:

Stair Run:
+3000 stadium stairs (finished first)

Geared Calisthenic Circuit:
3x thru (no breaks)

40 push-ups
40 mountain climbers
40 jumping jacks
40 arm rotations

Stretched and done.

Warmup

LC:
4 mins @ 2x28kg; 5 rpm = 20 reps
...rest til HR <100 bpm....="" p=""> 4 mins @ 2x28kg; 5 rpm = 20 reps
...rest til HR <100 bpm....="" p="">4 mins @ 2x28kg; 5 rpm = 20 reps

ttl: 12 mins; 60 reps; avg rest was 5-6 mins

Masked Run:
2 miles in 15:18

Stretched and done.

-Drill Field-
3 story Switch-Load-& Go live burn:
x5

-Home-

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Pushups:
2x45 reps  (5 mins rest between each)

Situps:
2x45 reps (5 mins rest between each)

-Drill Field-

Masked Run:
2 miles in 16 mins

-Drill Field-

Warmup

1/4 Sprints:
8x w/ 3-4 mins rest between each; avg time was 01:16; total of 2 miles

-At Home-

LC:
5 mins @ 2x24kg; 6 rpm= 24 reps (focus on good fixation and shoulder flexibility)

Pushups:
2x50 reps; 1 AM set & 1 PM set

Stretch and done.

-Drill Field-

Run:
3 miles in 30 mins

Pushups:
30 reps

-At Home-

Warmup

LC:
7 mins @ 2x28kg; 4 rpm = 28 reps

Situps:
2x50 reps; 1 set AM & 1 set PM

Stretch and done.

Warmup:
1/4 mole jog

Stretch

1/4 mile sprints w/ 1/4 mile rest walk after each:
1x 1:20
1x 1:18
1x 1:15

Push-ups:
2x35 reps

Stretch and done.

Warmup

LC:
8 mins @ 2x24kg; 6 rpm = 48 reps

Masked Run:
2 miles in 18:48

Situps:
2x30

Stretched and done.

Stomach still recovering from the flu this last week.

Today:

Push-ups:
2x 77 reps; 1 AM & 1 PM

Run:
2 miles in 14:00

Warmup

LC:
5 mins @ 2x24kg; 8 rpm = 40 reps

Pushups:
3x25 reps

Chins:
3x5 @ BW



Seems that I caught some mild stomach bug.  On the downhill side of it but still having some digestion issues.  Wanted to keep the weight on the stomach light today so coach had me use the 24's.  We have been talking about bringing them back in for longer endurance sets anyways so now seemed like a good time.  Stomach demanded that I quit at 5 mins.  Pacing felt good once I got in the groove.  Amazed at how light the 24s felt.

It should be noted that going back to the Perform Better 24 kg bells sucks balls.  I can honestly say that the WKC bells are head and shoulders above them in terms of comfort and quality.

2013 West Coast Kettlebell Sport Classic Results!

And the results from the Ice Chamber's 2013 West Coast Kettlebell Sport Classic are in!!!  Some great lifting was performed with PR's and Ranks made.  Check out the results here!

Want to get started on your own Kettlebell Sport Training?  Preorder your Precision Bells today and get to training?

Already have bells and looking for a competition?  Check out the WKC's list of comps to find one near you.

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps
....rest 5 mins.....
5 mins @ 2x28kg; 4 rpm = 20 reps

Stretch and done.

-Drill Field-

Light jog:

1/2 mile

Stretch

GtG Pushups: 

approx 50 reps in sets of 15

.......Later @ home........

Geared PT:

12 rounds in 15 mins of:

4x pushups

4x 3 count mountain climbers

4x 3 count jumping jacks

2x pullups

10/10 Swings @ 16kg

Ending HR:

132 bpm

Drill Field PT:

GtG Pushups:

3-4 sets of 30 reps @ BW

Run:

1 mile in 05:58

Situps:

2x35 reps

Run:
1 mile in 08:08

Stretch and roll out the calves, glutes, and lower back.

World Champion Valery Fedorenko: Painted handles and Chalking

World Champion Valery Fedorenko shows that how to chalk up a painted handle.  Chalk is your friend in this sport!

From VF:

"We've been developing a totally new kettlebell surface for our latest generation kettlebell, the VF Precision Kettlebell. In just thinking about the handle, it prompted me to try to properly chalk a totally painted handle. The kettlebell in this video has an almost laquer type paint on it, so it's very slick. I understand the difficulties with getting a proper chalk job though, so I'm working on the perfect solution for you."

No excuses.

Preorder your Precision Bells today!

Warmup

Jerk/LC:
6 mins @ 2x28kg; 5/4 rpm

Pushups:
1x35 reps @ BW

Run:
2 miles in 15:00; PR on hilly route

Stretch and done

The First VF Precision Kettlebell™

You are looking at the first in a new line of the WKC's Precision Kettlebells.  The overall quality on these things are way better than anything on the market today.  I can't wait to get my 32kg Precision Bells!

Preorder yours today.

Here is the product details from the main site to tell you a little more about it:


VF Precision Kettlebell™ designed by the champ, Valery Fedorenko.

*Beautiful handles beyond compare
*Smooth surface that holds chalk
*Diameter guaranteed not more than 33mm
*Anti-rust varnish is clear and easily removable
*Ultra comfortable design with large flat platforms
*Less pressure on your forearm
*Better stability in rack and overhead position
*Exceeds comfort and performance of our VF ProGrade™
*Total redesign of the kettlebell and manufacturing process
*Made of genuine AISI1020 steel, not scrap steel or iron
*VFSurface™ coating is thin and dry allowing chalk while preventing rust
*No sand core - free of loose sand inside the kettlebell
*Precision weight adjustment - no loose metal inside the kettlebell

Specifications:
   *handle diameter 33mm: +0mm / -1mm
   *bell diameter 210mm: +- 1mm
   *kettlebell weight: -0g / +250g

All weights are the same dimensions for ease of transition from size to size
Available in:  10KG 12KG 14KG 16KG 18KG 20KG 22KG 24KG 26KG 28KG 30KG 32KG 34KG 36KG 38KG 40KG 42KG 44KG

LIFETIME Guarantee!

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Stretch

Run:
2 miles; no real pace just get the legs stretched out.

Gear Calisthenics:

-On the min for 7 mins-
5 pushups
5 count of 4 mountain climbers
2 pull ups
March in place w/ arm rotations for remainder of round.

These maintenance sets are becoming easier and easier.

Trail Run w/ knot tying stations:
2 miles in 18:04

Pushups:
GtG 7-8 sets of 10-15 reps

Gear March:
2 miles @ brisk pace