Advocare- Not a Fan of Pyramid schemes.

I taught my friend Shelley how to spiral a football last night As Part Of Our training regime. A baby Boomer "taught by the Best" but I taught her and She did it.
That's what I did.

Double H2H outside the leg swings, cleans and snatches.
Inside the legs swings, alternate vertical flips, double flips.
18's, 12k's, 16k's, 24k's.
15 minutes...

I watched Valery Federenko press video twice on Sunday. He pressed a 97 Pound kettlebell 21 times with each arm!!! He didn't do that Hard Style. lol
Monday I tried to do like he instructs and "explode" with the "whole body" to press and man it's hard to rewire yourself but it does have it benefits. When I went in the pool with my boys later we were wrestling and I was throwing them both around like rag dolls. That means what I trained transferred and "stuck" with me.
Excellent.

I did two hand KB dead lifts, Gada stick swings for a superset. Hindu squats, the pump and hindu push-ups alternated. Bosu Burpees. Hanging leg raises. Done as a circuit with short breaks between exercises.

Friday nights workout- Indian clubs,TGU's, Torso rope, chins. That was the warm-up.
Main workout: swing ladders, 2 bells- 15/15 w/r. Also did figure eights, h2h deadlifts -these bothered my back - will stick to single arm dead lifts, golf swings. Cool down. About one hour of training with my workout buddy Shelley. It's a way for both of us to get our cardio done.

Yesterday I did double TGU's anyhow. That means I did my version of the double TGU with a press at the top, bring the other arm down, reverse TGU etc...
After that 100 swings. Ladders with the 16k, 24k and 32k. One hand and H2H.
My lats are getting extremely sore lately. Must be that they're firing on all cylinders now with the help of Z-Health training.
Here's a new saying, borrowed from something Ted Nugent says.
When in doubt, swing it out.

I threw some chins back into the rotation. Three light sets. Two of the sets were assisted by the green then blue band. Swings with a thick rope x 30, torso rope 5/5, H2H swings x 30, torso rope, swings left x 20, rest 10 sec. swings right x 20 = 100 reps.
Chins are one of the best exercises for grip, upper body and the torso muscles.
When in doubt, swings rule.

Program Minimum-H2O

I did a 27 minute Quigong recharge this morning. A little while ago I did some one arm KB dead lifts, indian clubs, then Gada stick followed by the Torso Rope, Get a six foot 1 to 2 inch rope, insert a Very light kettlebell onto the rope. Swing the rope around your body 5 times one way then 5 times the other way. Marvel at how you've Never felt anything like that B4. I learned that from John Brookfield. It hits the Torso muscles, legs, shoulders in a way that's highly Wicked.
That was two exercises: dead lifts and Gada-type movements. Minimal sets.

Light-Low Volume, Bottoms Up Presses today. 0 x 2- I swear this helps. 12k x 3/3 x 2 sets. 16k x 3/3 x 2 sets. 12k & 16k x 3/3. Yoga for the back after that and I was done. I did test the BUP and tested very well. I threw in some Z hip drills to loosen up the shoulders and the presses just flew up!
Have a great and Safe 4th of July weekend.