Spent the long weekend at cub scout camp.
A.m.: 5 minutes Z fab 4 + nerve glides.
P.m.: Ditto.
Health lift: 135, 225, 315, 405 x 1 rep. 2nd peg up on squat rack. Start with 225 next time. Also did 2 sets of 5 perfect pushups.
Darc swing/ military press superset with 24kg bell. 15 seconds of work & 15 seconds of rest for 10 and a half minutes. Sets of three presses and 8 swings. Totals: 30 presses and 80 swings.
Cooldown: 12kg halo's, bootstrappers and windmills x 5 reps each. This took me 1/2 hour to complete.
-Later...

Yesterday: Did the Z- Fab Four then, Darc swings at the top of the minute and Tgu's at the bottom of the minute. 24 kg bell for all swings, 8, 9 and 10 reps per set. Started with the 24 kg bell and got bored with that halfway thru so, went to the 32 kg. Much better. Didn't try to force the reps on swings, kept a nice steady pace. Totals: Swings- 168, Tgu's- 20. Time: 20 minutes. Did more Z drills afterward to cool down. Also did NWU-2 in the morning.

Last night after work: I completed 20 TGU's and 200 swings in 21 minutes with the 24kg bell. I used the Dane of Pain's protocol. 15 seconds on, 15 seconds off. Started out with 9 swings per 15 seconds until I hit 81 reps then kicked it up to 10 per 15 seconds.
I must say, that is a perfect combination. One compliments the other. A good way to build aerobic capicity and strength-endurance.
-Joe

This am. I did half of the NWU-2 for ten minutes. I just realized the peg board drill is EXACTLY like my golf swing drill with a kettlebell! Same integration of the feet, legs and hips. Just a chip shot not a drive. Last night my boy wanted to go to the skatepark so I took him. We ended up playing tag and playing on the monkey bars. I also did some picnic table jumps. Jump from the ground onto the top of a picnic table. The Saxon's (the strongmen brothers) used to bet people that they could leap a pool table. They always won because no one thought they could do it. They could. That's about eight feet distance plus around three feet in height. Incredible.
I have plans to finish my NWU-2 tonight and do some kind of training. Probably swings for aerobic capacity with the 53#.
-Joe out.

A.M. NWU-2 15 minutes.
P.M. Z- Fab 4. Also practiced front squats: 24's x 5, 32's x 3, 40's held for 20 seconds, 24's x 5. Repeat one more time. More Z drills. Done.
-Joe

A.M.- Z-Health NWU-2- 20 minutes.
P.M.- Z Fab Four + nerve glides- 10 minutes.
Health Lift- 135 x 2, 225 x 2, 315 x 2, 405 x 2. From knee height, thick bar.
Shoulder height partials ( All I do is get under the bar and stand up) 2nd peg down- 135 x 1, 225 x 2, 315 x 1 x 2. Got under it better on the second attempt. Used a shoulder width stance and shoulder width grip as opposed to a wider position.
Overloading the mechanoreceptors like the old timers used to do. Much safer and much more fun too.
That's all folks!
-Joe

Did my first NWU-2 on the 4th of July. Played volleyball and I was pitying the members of the other team. Especially when they starting whining. I pity the whiner. Many spikes followed the whining. Plus a few crushed ankles and feet.

July 5th- Played outside with the boys almost all day. Went to the archery range and played find the arrows. It sure was nice in the woods. Some guy I met had a bow worth $1000! He gave the boys some tips on shooting. When I got home I did fat bar DL- 135, 225, 315 x 2. Rack pulls 405 x 4. Switched grips after every rep of every set. Chins- 0 x 4, 16 x 2, 32k x 2. Snatch- 40k x 5/5 x 2 sets. Also did NWU-2 in the morning plus pick up fireworks in the neighbors yards.

Today July 6th- After filling up the car with gas and hitting the grocery store... I did barbell bent press to a turkish get down to an arm bar with 40# and 60#. Bent press #80 1/1.
Double snatch outside the legs: 16's, 24's x 3 reps for a warm-up.
2 minutes of Darc and one hand swings-no stopping. I did get a second wind during this set so I could keep going.

-Joe out!