Swings

16 kg KB
300 swings 20 rep pace @ 30 sec on : 30 sec off
Groundwork for sore hip, Jiu Jitsu stuff
Did 240  swings yesterday and a 3.5 mile paddle.

Hurricane Arthur & Double Post

The eye of the storm is just off the coast and the wind and rain are kicking.
Did post yesterdays practice , S & S with 20 kg KB, on the 45.
Set the gymboss to 40 /40 and did it again, and yes the 5 seconds made a difference. Good practice sessions as going to surf early tomorrow before work and use it as a rest day. Have a happy 4th.

Last Night

Forgot to post after grueling day at work. Got both drills done with 20 kg KB. Used gymboss and started swings every 45 seconds. Not to bad, IT band on right hip tight.

Surf and S & S

* 2 Hour SUP Surf Session this morning.
* Got my swings and TGU's done with a 20 kg KB. Tired after surf session and training everyday this week. Going to take tomorrow off and start with timed sets and time compression on Sunday.

Courage Corner at Work

* Swings 20 kg Kb, 50R + 50L = 100
* TGU's 20 kg Kb x 10
* After a grueling day of meat trucking yesterday ( yes people died), I got a break this afternoon and had my Kettlebell with me. Made it happen at Station 5, on the clock. Professional Girevik, yup that's me, peace out. A

Got Er Done

Made it happen with a few free minutes at work this morning. Good thing today sucked, kinda did it all, CPR, Tubes, Meds, Fights and got off 2 hours late.
* One Arm Swings 20 kg Kb, 50R + 50 L= 100
* TGU's 20 kg KB x 10
No Excuses , Make It Happen. Simple & Sinister

1 Arm Swings

* Swings 20 kg KB, All swings completed 1 arm . 50 R, 50 L = 100. Going to keep with it and start compressing my time next week, to get them all done in 5 minutes.
* TGU's 20 kg KB. Feeling lighter everyday. Can easily do them in 10 minute time limit.
* Pull Ups -4,3,2,1 = 10
* Another great practice, Frequency Trumps Duration. Did you train today ?