Workout 101208

20 Minutes
5x5 C&P 32 kg
5x5 Tactical Pullups +~20lbs

4x15 Hindu Squats

3x Pinch Grip 20lbs walk around basement

3x1 COC #1 (full)
2x1 COC #2 (about 3/4 left and very close on right)


I hit my goal of 5x5 today. I thought this would be a little harder than it was because when I started EDT, I was doing 10-12 singles. But it took me about a month and a half to hit it. Not sure where I want to go from here... I may continue the program with the 40kg, or I may switch to a more conditioning-based routine, I will have to think this over. Suggestions welcome...

Force Recon Workout

This is one of my favorite workout templates so I thought I would post it. It is one of Pavel's old routines...

Monday
-Weighted pullups -5x5
-Alternate the pullups with cleans and presses (military, not push presses!) -2x24kg kettlebells, also 5x5
-Rock bottom front squats with a one second pause -2x32kg kettlebells -5x5
-Snatch with a 32kg kettlebell -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets

Wednesday
-One arm C&Js with a 32kg kettlebell -10 min, play it by ear
-Heavy abs -5x5
-Pullups -100 total
-Alternate the pullups with front squats, sets of 10 with 2x24kg kettlebells
-Snatches or swings with a 24kg kettlebell -alternate sets of 10-20 with 100 yd jogs (not sprints! the jog is for recovery) for as long as you can handle it -Cough up a hairball!

Friday
Same as Monday

Next Monday
Same as Wednesday

Go hard for 3 weeks and then back off for 1

Snatch Challenge

I found this in one of Pavel's old newsletters. It is a 1 minute snatch challenge from a Russian paratrooper.

In 1 minute do as many snatches as you can with one arm with a 24 kg KB (12kg for women, I'm assuming)

18 reps=satisfactory
24 reps=Good
28+ reps= Excellent

Great day

Met with Todd Pigram to hang out. We did a few presses, couple pistols, talked about how political the kettlebell community is and some other bullshit.

Then I went to the best BJJ seminar I have ever been to. It was almost too much info but I definitely have a few new moves in my arsenal

Workout 100608

Backoff week

3x3 32kg C&P
3x3 ~20lbs tactical pullups

2x1 #1 COC
2x1 #2 COC overcrushes

Bent 3 60 D nails
Dented a Red Nail (PR)

Clubbell Clean to Order holds 3x30sec

Ab wheel
x1 standing (about 3 inches away)
3x10 kneeling

I have stuck to my plan for a little over a month and I have seen progress in pretty much everything. It is tough not to try out all the fun conditioning circuits I see online but I need to get stronger. Once I reach my goals, I might have a little bit of fun...

Workout 100508

About an hour of bouldering.

Squat 1x5 205lbs
1x5 215 lbs
3x3 225lbs

Swings 40kg 5x5
Pistol 3x1 L,R
Windmill 16kg 2x3

This Week

Tues-BJJ
Weds-BJJ
Thurs-No gi
Sat-BJJ
Sun- Bouldering