Training Log: October 1st, 2008

# new
Date: October 2 2008

20 kg KBs
47:30

A1) Double KB Front Squat-to-Military-press aka Thrusters
12 reps

A2) Chin-Ups w/ Bent Leg knee Raise
6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)

A1-A3 are a circuit. Rest 70-sec between rounds.
Perform 5 rounds.


B1) Double Kettlebell Snatch
12 reps

B2) Bench Jumps
15 - 3 boxes

B3) Renegade Row w/ push-ups
10 reps

B1-B3 are a circuit. Rest 60-sec between rounds.
Perform 4 rounds.


C1) LLCJ 12/12

C2) Figure 8 with a Hold
30 reps

C3) Hindu Push-Ups
10 reps

C1-C3 are a circuit. 60-sec rest between rounds.
Perform 4 rounds.


# new
Date: October 6 2008

Back from a rest and a trip to the mountains
Hopihg my arm has healed up, will take it slow this week.

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20 kg


# new
Date: October 8 2008

Maxwell Metabolic WO #2
20 kg KBs

Round 1 Time: 6:08
15 Double Swings
15 Double Snatches
15 Double Front Squats
15 Double Clean & Press
15 Renegade Rows w/ push-ups
REST 3 minutes
Round 2 Time: 5:45
15 Overhead Jerks
15 Bent-Over Rows
15 Double Front Squats
15 High-Pull Swings
15 Bottoms-up KB push-Ups
REST 3.5 minutes
Round 3 Time: 6:34
15 Double KB Thrusters
15 Double Alternating Rows
15 Double Swing-to-High Pull
15 Jump Shrugs
15 Push-Ups on the KB handles
REST 3 minutes
Round 4 Time: 5:40
10 Alternating See-Saw Press
10 Bent-over Alternating Rows
10 Kettlebell Maxwell Manmake
a) It's a double clean
b) You put the KBs down
c) Squat and jump back into a push-up position
d) Perform a push-up
e) Recover back to a semi-squat and
f) re-clean the bells & repeat the sequence
10 Alternating Snatches
15 Double Swings


# new
Date: October 10 2008

AoS FirePower Plus - 20 kg KBs


# new
Date: October 12 2008

Steve Maxwell JM


# new
Date: October 13 2008

Still fighting a cold…

Steve Maxwell JM


# new
Date: October 14 2008 16:29

47:30

A1) Double KB Front Squat-to-Military-press aka Thrusters
12 reps

A2) Chin-Ups w/ Bent Leg knee Raise
6 reps - BW

A3) Alternating Elbow-to-Knee aka Bicycles
15 reps L/R (30 total)

A1-A3 are a circuit. Rest 70-sec between rounds. 16:41:50
Perform 5 rounds.

B1) Double Kettlebell Snatch
12 reps

B2) Bench Jumps
15 - 3 boxes

B3) Renegade Row w/ push-ups
10 reps

B1-B3 are a circuit. Rest 60-sec between rounds. 16:58:50
Perform 4 rounds.

C1) LLCJ 12/12

C2) Figure 8 with a Hold
30 reps

C3) Hindu Push-Ups
10 reps

C1-C3 are a circuit. 60-sec rest between rounds. 17:17:45
Perform 4 rounds.


# new
Date: October 15 2008

warm up
sling shot 35/35 - 20 kg

Circuit
LCCJ 15/15 - 20 kg
LCCJ 35/35- 24 kg
LCCJ 20/20 - 28 kg
LCCJ 15/15 - 32 kg
LCCJ 5/5, 5/5, 5/5 - 40 kg

FSQ 3x5 - 32 kg (only parallel, sore!)

Sprints 6 x 150 meters - BW


# new
Date: October 16 2008

Steve Maxwell JM
50 Burpees
100 Jumping Jacks


# new
Date: October 18 2008

Morning: Steve Maxwell JM

Night, 9:30 PM

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 20kg

Didn't put the bell down, added in 10 secs between exercises to chalk or sip some water, worked well

01. Sling shot
02. Halos
03. Windmills (straight legs)
04. Tactical lunges
05. Turkish getups
06. Snatches
07. Military press
08. Overhead squat
09. Figure 8 cossack style
10. Clean and press
11. Around the legs/under the butt pass
12. Cleans
13. Squat push press
14. Walking swings
15. Getup situps


# new
Date: October 19 2008

Afternoon: Steve Maxwell JM

Evening:
LCCJ 15/15 - 20 kg
LCCJ 50/50 - 24 kg (felt pretty easy!)
LCCJ 30/30 - 28 kg (tied PR)
LCCJ 20/20 - 32 kg (PR)
LCCJ 5/5, 5/5, 5/5 - 40 kg


Date: October 21 2008

20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
Chin-Ups w/ Bent Leg knee Raise - 6 reps - BW
Bicycles - 15 reps L/R (30 total)

Rest 70 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

LLCJ - 12/12
Figure 8 with a Hold - 30 reps
Hindu Push-Ups - 10 reps

Rest 60 seconds


# new
Date: October 23 2008

Steve Maxwell JM

55 Burpees 3 min
100 Jumping Jacks
Saxon Side Bends 6 - 10 lb dumbells
Hanging Leg Raisers 3
Windshield Wipers - 2

Arm didn't hurt!


# new
Date: October 24 2008

AoS FirePower Plus - 20 kg KBs

Played with the 18 lb mace
3x10 swings (l,r) blister on right thumb stopped me...
Swinging clockwise with left hand on top is weaker than counterclockwise with right hand on top
Choked up quite a bit.


# new
Date: October 25 2008

Morning: Steve Maxwell JM

Night, 9:00 PM This is getting all too common

Steve Maxwell's 30 minute Maxercise WO
Each exercise is one minute left, 1 minute right, 24kg (PR)

4/4 2/2 on GetUp Sit Ups, did 6 Hanging Leg Raisers at the end.


# new
Date: October 26 2008

Getting back into GS training
Sling Shot 30/30 - 20 kg
LCCJ 15/15 - 20 kg
2KB LCCJ 9 - 24 kg (1 min)
2KB LCCJ 30 - 24 kg (5:40 min) not bad for a 2 month break from 2KB LCCJs
2KB LCCJ 20 - 24 kg (3:30 min)
LCCJ 7/7, 7/7, 7/7, 7/7, 3/3 = 31/31 - 32 kg (PR)

Mace Swings 4x10/10 5/5 - 18 lbs (choked up)


# new
Date: October 27 2008

Steve Maxwell JM

Clubbell practice - 35 lb

2H Swings
Forward and backward
Side to side


# new
Date: October 28 2008

Sling Shot 30/30 - 24 kg
LCCJ 15/15 - 24 kg
2KB LCCJ 8 - 24 kg (1 min)
2KB LCCJ 35 - 24 kg (6:30 min) - really shakey
LCCJ 8/8, 8/8, 8/8, 8/8 = 32/32 - 32 kg (PR)

FSQ 5x5 - 32 kg


# new
Date: October 29 2008

Metabolic Wednesday - took co-workers through the following, 48 mins
20 kg KBs

Round 1 Repeat 5 Times

Double KB Thrusters - 12 reps
GetUp SitUps - 3/3 reps
Bicycles - 15 reps L/R (30 total)

Rest 70 seconds


Round 2 Repeat 4 Times

2KB Snatch - 12 reps
Bench Jumps - 15 - 3 boxes
Renegade Row w/ push-ups - 10 reps

Rest 60 seconds


Round 3 Repeat 4 Times

LLCJ - 12/12
Figure 8 with a Hold - 30 reps
Hindu Push-Ups - 10 reps

Rest 60 seconds


# new
Date: October 30 2008

Steve Maxwell JM

25 Burpees - Chien-Wei and I raced
100 Jumping Jacks