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  • Back squat: 10x3 @195lbs

    Shoulder press: 3x3 @115 and 2x2 @125

    dips: 3x10

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    • Power Cleans 5-5-5-5
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • Gonna play some futbol, then throw the hammer/discus! A good day in the sun:-)
        Free your mind, and your Grok will follow!

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        • Greetings.

          Girovik (KB sport) lifts; long-cycle clean & jerk, push-press (2*24kg) and snatch (1*24), 3*5mins on each lift.

          As far as interesting/beneficial/original exercise; Scott Sonnon's 'Kettlebell Spesnatz (there are 4 levels. the video appears to be level 2). Lots of compound, complex movements, for time, under tension. And all the exercises have 'functional' cross-over. Gotta luv it!
          All the best!

          PDJ

          The quieter you become the more you're able to hear.

          Mawlana Jalaludin Rumi

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          • • Run 1 lap (approx 2:30 mins)
            • Do Burpees until you're at 3:00 mins.

            5 sets of this.
            Total of 15 mins

            This was also a good one.

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            • I walked an hour.

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              • Today I did Tabata sprints with jumping lunges, side jumps, and squats.

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                • Hi.

                  Hoorah! the rain has abated (it seems like we've had six-weeks of incessant rain. English summer for you.) Anyway, the dry weather allows me to get out and about. Didn't go to far this morning. We have a dirt track (115 paces) at the side of our house, that leads to the river. Completed 6 laps -1 lap consisting of farmer's carry with 28kg kettlebell in each hand, sprint and walk/return to start. That was a blast!

                  peace
                  All the best!

                  PDJ

                  The quieter you become the more you're able to hear.

                  Mawlana Jalaludin Rumi

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                  • Trap bar squat 4x10x40 kg (maybe I'll up the weight a little)
                    Some upper body weight lifting and then abs (for core training).

                    I've been cardio free for 8 month now and cellulitis is going away. No turning back I can get more endorphines from lifting heavy without all the damn stress.
                    No limits, only my will and the worlds I build.

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                    • Luce, what training did you do prior to primal? And what does a typical week look like for you? Just interested because I have cellulite and it ain't shifting?
                      http://www.marksdailyapple.com/forum/thread45312.html[SIGPIC]

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                      • Leg day for me....

                        7 sets 8-15 reps of squats
                        3 sets walking dumbell lunges
                        3 sets leg press
                        3 sets weighted step-ups
                        3 sets quad extensions
                        3 sets hamstring curls
                        My Youtube Health and Fitness Channel:

                        http://www.youtube.com/user/dcdhealthfitness

                        Will be making more videos weekly.

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                        • AM
                          Swim: 1000m then 8 rounds tabata

                          PM
                          Progressive squats
                          Hack squats
                          Non-walking lunges with uneven dumbbell weight
                          Farmers walk
                          Play with the prowler
                          I've got of one them journal thingies. One Night At McCool's

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                          • Just finished SimpleFit Level 4, Day 2:

                            5 rounds for time

                            4 pull ups
                            12 push ups
                            20 squats

                            I did it in 3 minutes, 35 seconds. Anything less than 5 minutes is a good time.

                            Later, I'll be lifting:

                            Upright rows - 145 lbs., 3x5
                            Shoulder push ups - 3x5

                            And 1x5, then 2x3:

                            Deadlift - 270 lbs., then 285 lbs.
                            "Don't waste your time, or time will waste you."

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                            • 4 rounds of:

                              dips

                              one legged squats

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                              • Couldn't afford Crossfit this month, so I'm working out at home.

                                Warmup: 2 rounds of 10 squats, 10 situps, 10 supermans, 10 pushups, 30 second plank
                                21-15-9 air squats and pushups for time
                                Run to neighbourhood park, 10 pullups, 10 chinups, 10 ring pullups, run home (about 1 km run)
                                “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                                Owly's Journal

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