GeeZus!

Just looked back at last blog being Oct. 24th. Didn't realize I let this much time lapse. This is what happens when a 3rd child comes into the world, and brings her own massive amount of energy in with her.

However, the workouts have still been taking place on a disciplined basis. Sunday's are the strength days with Kettlebell and power based movements, Monday's are completely bodyweight conditioning drills, pieces in the week and Friday's are pulls, handstands, dips, followed by myofascial rolling.

Sunday's have switched a little being indoors due to being a spoiled San Diegan and finding it chilly out from time to time. The indoor training has allowed DL (deadlifts) to take place often, the evil wheel (Lifeline's Power Wheel), and a 7 ' - 60 % filled 4" slosh pipe =) (this is highly recommended for recreation of Pavel's door frame press - sweet) Otherwise this past Sunday was as follows (the session was an interval circuit/ladder):

*Kneeling wheel rollouts to kissing the floor - 1st set for 15 - (later sets for 10 & 8)

*Ladder - 40 kg swing for 30 (later set 25, 15 & 10)

- 32 kg snatches 10 per side (later set of 8 followed by switch & 5)

- Double 24 kg clean & press for 5 (later set for 5 & one set see saw for 5 per)

After the 3 run throughs, was playtime for:

*behind the head, swapped w/front military press w/slosh for 5 each side.

*Hey-hos (think concerts) w/pipe side to side stabilization (@ minutes worth)

*BUP (bottoms up press) w/24 x 2 per

*16 lb sledgehammer lateral stabilization x 4 per for 5 second hold

*10 lb sledgehammer 'axe throw' 4 per (1 low hold 'kiss; :)

Monday's & Friday's have been extremely similar w/the exception of having a wall on Friday's to practice handstands & HPUs

This past Monday was somewhat typical:

*5-10 minutes of roller to de-stress from highway traffic =)

*Hanging straight legged raises stiffed legged for 10/5 additional w/stretch reflexed knee (later sets of 10's followed by front lever tucks for 5)

*Korean styled dips 15, 8, 5

*Pulls - strict for 10 - two single arms alternating sides for 2 each, L-sit pulls for 15

*played around with some 20 lbs d-bells chest flyes on roller holding 1st 5 at bottom end (mm off floor) for 5 count slowly increasing tempo to 25 rep total

*Hour long BYOB class (bring your own body) with various BW conditioning drills - burpees, spetsnaz rolls, straddle-pikes, etc etc.....

Weekdays, try and squeeze in a few (very low volume - like a total of 3 per side) TGU's. Usually try 1 w/32 kg and two w/40. Although some days are two w/32 and 1 w/40 :)

OK.....now let's see if I can be as disciplined blogging........