What is your workout today?

Nice my friend. How do you progress this....Go for more reps/Use heavier weight?

Richard

Walked the dog 2.2 miles

Two Mile Treadmill Run - 13:36

Three Rounds:
Divebomber Push Ups x 10
Fluttter Kicks x 20
Chin Ups x 10
Dips x 10
TRX Pistols x 10 each side
Kettlebell Swings x 10
24" Box Jumps x 10

[QUOTE=Richardmac;917090]Nice my friend. How do you progress this....Go for more reps/Use heavier weight?

Richard[/QUOTE]

Count reps for each of the exercises and try to increase them, then move up in weight. I am just doing the routine not to worried about progression at this stage, brought two 16 kg bells on the weekend so will start a few double bell routines and workouts. I feel good this morning the your are your own gym routine I did last week left me sore for a few days so will do the that tonight...

To wet here to ride the push bike tonight so did the following:

15 mins core exercises on the Swiss ball (core twists, crunches, swissball roll outs, laying down twists, elevated push ups) then on to the floor for some side planks, front planks, front planks with arm and leg raise's

Then into a "you are your own gym" leg strength routine consisting of the following(3 sets of 12 reps):
3x12 Bulgarian split squats (each leg)
3x12 side lunges ( each side)
3x12 squats
3x12 one legged Romanian dead lifts (each leg, I hate these)

Finished it off with 20 let me ins and then 3 super sets of 12 bent over rows and 6 renegade rows with the 16 kg bells and finally 3 super set of 6 double bell presses followed by 12 shrugs again with the 16 kg bells. First crack at some double bell work can see it will be good for stability.

Might do a few relaxation breathing drillls from my mad methods web site to finish the day after I clean up and put the kids to bed for the night

Cheers

Yesterday AM: 10sec sprints, x7 (I usually end when I'm gassed enough that I'm noticeably slowing down). Yesterday PM: the WOD from my local Crossfit's site--there are several in town and I'm testing out their programming to see which one I want to join. It was AMRAP 15min of 5 push presses, 5 squat cleans, run 200m, rx weight for ladies 65lb. I did four full rounds but had to knock the weight down to 55 on the last one. When I'm fatigued, my shrug on cleans is the first thing to go, and my form was starting to suck hard. This morning I have some nice bruises on my shoulders from slamming the bar on cleans. It's the #1 thing I'm trying to improve right now--3 times out of 5 I bounce the bar hard on my shoulders instead of gracefully getting under it. If how long it took me not to bash my forearm on KB snatches is any indication, I still have a ways to go in mastering the movement.

Today it's heavy lifting in the PM. Deadlifts, push presses, pullups. Going for 165 on deadlift. I got 160 last week so we'll see.

Walked the dog 2 miles

Hammer Strenght Incline Press 5x5
Front Squat 8-8-8-8-8
Good Mornings 10-10-10-10-10
Lat Pull Downs 5x10

Jacking after that pull ups and pushups.....This is my workout everyday..Workout makes healthy and fitness..

Start with 10 Mins Mobilisation Exercises then,

60 secs each Exercise, 10 sec Rest between each exercise, do as many as you can in time using 1 Pood Kettlebell

Clean and Press (Left)

Kettlebell Windmill (Right)

Clean and Press (Right)

Kettlebell Windmill (Left)

Kettlebell Snatches (Right)

Kettlebell Goblet Squats

Kettlebell Snatches (Left)

Kettlebell Clean and Press (Right)

Russian Swing

Kettlebell Clean and Press (Left)

Kettle bell Around the world (Right)

Kettle bell Around the world (Left)

Wall Sits

Plank Exercise

Mountain Climber

Walked the dog 2 miles

Power Cleans 5x5
Press 5-5-5-5-5
T-Bar Rows 10-10-10-10-10

25 swings with 12kg kettlebell, right hand
25 swings with 12kg kettlebell, left hand
10 swings with 16kg kettlebell, right hand
10 swings with 16kg kettlebell, left hand