Started the day with double kettlebell deadlifts- 24's, 32's, 40's and 48's x 5.
Single hand deadlifts with two kettlebells- 24's x 5, 32's and 40's x 3. Left gas in the tank.
I took at least five minutes between sets.
Flips- 1 swing and 1 flip single bell- 24 x 10, 32, 40 and 48 x 7. As the weights got heavier I launched the bells higher. The Beast was at the top of my head height for all the flips. The 40 almost got away from me. These are good for explosive hips.
Turkish get downs followed after a short break. 24k x 2 min = 4 reps and 32 x 2 min= 4 reps. Done with the weights. Did 15 minutes of Z-Drills to loosen up everything again.
It was a good day to play hooky. We went to Afton Alps with the school kids today. I am amazed at the old codgers who have no patience and even less teaching ability in charge of teaching kids who've never been on skis yelling at them because the kids aren't skiing right or fall down??? I guess it's easier for them to just get mad than to help. But on a brighter note, Julia who works there helped my son for about 45 minutes learn how to slow down and ski without falling. She makes up for the crabby, wrinkled, morons in charge.
-Joe

After I got back home from my kettlebell class I performed 7 minutes and 40 seconds of continuous get downs with an arm bar at the bottom. That's five exercises in one- a clean, press, get down, arm bar and a swing to the other hand. Perfection.
-Joe

The following physical training was inspired by Valentin Dukul- famous Russian circus strongman...
Health Lifts- 225 x 5, 315 x 4, 405 x 4, 475 x 2 and 525 x 2. Switched the grip after each rep on the last set. Followed all the pressurization principles taught to me by Pavel.
Regular TGU's- Tried to go fast, relatively speaking, on each rep. 24k x 2 each hand, 32k x 2 each hand, 40 x 1 each x 3 sets.
Beast Dead lifts x 5, with green band holding it down x 2, with 2 bands holding it down x 2 half reps. Couldn't pull it all the way up without blowing out an O ring.
Chins with green band attached to Beast- I did 5 sets of 2 but had trouble getting the band to resist me so on the last set I had to double loop the band around the handle of the Beast and it worked better.
NEW exercise invented by me today- Double Beast Sumo jumps x 5 x 2 sets. Jump with beast's in hand , release and catch again from Sumo deadlift position. It worked for what I want to accomplish in the future with my training.
Z-Drills, wall walks and back bridges on neck and hands for 15 minutes to end the session.
-Joe

Training today looked like this.
Health Lifts fast like Fawn. 225 x 5, 315 x 3, 405 x 3 (this felt unusally easy), 475 x 3 that was a little tougher.
Chins, regular grip- 0 x 3, fast; 12 kg x 3 not as fast, 16 kg x 3 same, 32 kg x 1. Should have done the 24 kg but didn't want to go get the bell in the house. The 32 was just sitting there anyway.
Double swings- in the house- done outside the legs and inside the legs 2 set x 10 reps each. 32's in the garage x 10 outside the legs for one set and inside the legs for another set. Beast dead lifts x 10. I did wall walks before and after every set of health lifts and 3 sets at the end of the workout too. I've been doing these everyday to elongate the spine and really train the hips for strength and power.
That's six days of training. 3 days Turiskish get downs & 3 days of health lifts, chins, swing or dead lifts with double bells. Short consistant training sessions. Good for the nervous system. Tomorrow is my day off to rest up for Judo!
-Joe

Today I did.
.
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TGD for 5 Mikes witht the 24 kg, then switched bells and did 4 reps with the 32 kg bell. That was after an hour and a half of Kenpo lesson/ kettlebell training my kenpo instructor.
Very fun learning Kenpo.
-Joe

I did five minutes of get ups with a 40 pound sandbag on my shoulder yesterday. Not too bad, although I may just do a sit and stand routine with the sandbag and not lay all the way down. it's a little difficult on the lower back. Dead lifted the beast for two reps each hand and did three sets of wall walks B4 bed to fix the lower back.
-Joe

Yesterday was my 44th Birthday. To celebrate, I did 7 minutes and 11 seconds of Turkish Get- Downs. I did 16 reps with the 24kg bell without setting the kettlebell down. Everything was sore but especially my legs.
Here's how they are done: Clean, press, get down on the ground, arm bar, get up, bring bell to shoulder, unclean bell, do a swing and launch to other hand, do the same thing with that side. Continue for your required time limit. Saturday I did 5 minutes. The arm bar is optional but I like it for added shoulder/ torso benefits. It doesn't do much for the front of my shoulders though.
-Joe

Halo's x 20 x 2 sets with 18 # kb.
Swings- outside for one set then sumo style for one set of 15 reps. These were supersetted with chins for reps of 3 & 2. Used the blue jump stretch bands for three sets. 15 reps total.
For the swings did sets of 15 reps. 18# x 2 sets; 12's x 2 sets; 16 x 3 sets.
1/2 get ups- 8 &16 Right for 10 left for 5 x 2 sets.
Wall walk & hold 2 x 15 second holds.
That equals= 5 exercises or movements.
Two warm up/ cool downs.
Two main exercises.
One shoulder fixer.
No fuss, no muss, no time wasted.
-Joe

I also did a few sprints up the biggest snow pile at the boys' school for some cardio.
-Joe

Overhead squats with barbell are a good exercise but I would say with kettlebells would be even better because there's less wrist strain and more balancing that comes into play with two unwieldy balls of iron overhead.
Chins/pullup of all kinds today. 2- 8kg bells 3 x 3, one 8kg bell 3 x 3, bodyweight 2 sets of 3 reps and 3 sets of 2 reps = 30.
I'll do these twice a week of various set and reps schemes and PUMP up the VOLUME.
-Joe

Z-drills x 5 minutes to warm-up. Health lift- 0 x 5, 135 x 5, 225 x 4, 315 x 2, 405 x 2 x 3 sets.
Overhead squats- 0 x 5, 95 x 5 x 2 sets. I did get all the way down, more or less with this weight. It's still a balancing act more than anything.
Good Mornings- 95 x 5 x 2 sets.
Wall walk with 10 second hold halfway down the wall.
RKC snatch test- 24kg x 100 reps in 5:45 seconds. Don't really need to push these.
Wall walk and 20 second isometric holds x 2 sets.
Qigong exercises x 10 minutes to balance out the energy fields again.
I really miss going to John Du Canes Qigong classes. Moving meditation. His classes really did recharge me. It was the best training I did last year IMHO.
-Joe