Swing Baby

Friday Off Packing

Saturday:
Quick Swing Workout
Halos and Pumps
2 Handed Swings 12kg X 20 5 sets
2 Handed Swings 16kg 20 X 5 sets
200 Total
20 sec. rest between sets

Sunday Off Packing

One week to go

Even though I don't work on Fridays I am finding it hard to sleep in for some reason. Especially with everything that's going on. My mind just start racing with whatever the latest exciting venture is. This, being the start of the last week in our house, is kind of a bittersweet feeling. I am sad to leave the neighbors at Shell Road and our little cottage has the best vibes. Don't know what it is but I have always thought our house has good karma. But, oh my, to have a big back yard is going to take the cake. It will be so fun to build forts and sandboxes and swim in the pool whenever we feel like it. Tommy is convinced we are going to have a zip line coming off the house into the pool. That may be a bit drastic but I am sure we can rig something up with the trees.

Well, good thing I got some good workouts in this week. Don't know what the upcoming will hold.

Monday 12/03/07 with Mary:
Shuttle Intervals with kbs:
1 sided farmer walks X 2 with in between sprints
1 sided overhead carries X 2 with sprints
each lasting around 2 min.
rest for 30 sec. in between shuttle
Strength: 2 sets ea.
1A. Bosu Squats (upside down) with med ball pressouts 6-9 lbs/20
1B. Walk Outs-hands to elbows to hands plus pushup 8
2A. Step Ups with 1 hand overhead Press 12kg/6 ea.
2B. Pullups-hold 5 sec. at top and lower slow X 4 (actually jumped up first)
3A. Jumping Lunges 10ea.
3B. Side Twisting Plank
4A. Swings-one handed-8kg/15 ea.
4B. Can't remember
More core work

Tuesday 12/04/07 Kai 15 months today
Intervals
1. Step Hop Overs 1 min. X 3
2. Quick Steps 1 min. X 2
alternating between top 2
3. Hop ups with step in between feet 30 sec. X 2

Thursday: 12/06/07
Strength: 2 sets ea. kind of light (lower back still a bit tender)
1A. Squat See-saw press 8kg/8 ea.
1B. Renegade Rows (DBs) 25 lb. /10 ea., 30lbs./8 ea.
2A. Burpee plus Up row 16kg/10 Quick
2B. Pullups 4
3A. Pistols 12lb. ball X 3 ea.
3B. KB chest press-one sided-on ball 16kg/5
4A. Ball Balance 2 min.
4B. Ribbons 12kg/8 ea. way
Plank: Elbows 1 min. straight to Hands for 1 min. X 1

Today: Don't know yet...have to pack...hope to get in some intervals

Memory Loss and Politics

Although I have not written this week...I have worked out...just forgot what days and what I did. Just been one of those weeks that goes by fast and I can't remember what I did. Hope to be better next week.

Just read up on presidential candidate Ron Paul. I really like what he represents...change like no other. Like it so much that I donated to his campaign. That is something I never thought I would do. I usually distrust politicians. Please take the time to see what he is all about.

Short and Sweet

Hope everyone had a great Thanksgiving. Short and sweet:

Fri and Sat. off

Sunday
1A. Burpee + Front Squat 12kg/10 X 2
1B. 1H Overhead Press 16kg/3, 12kg/5
2A. Pistols 10/2-3 ea. X 2
2B. Push ups holding handle x/8 slow X 2
3A. Snatches 12kg/15 ea. X 2
3B. Russian Twist 12kg/15 ea.
3C. Crunches-Over chest hold 12kg/10 slow

Happy Thanksgiving to All

Guess I felt just a tad bit guilty for skipping the 3 days last week or I could have been just preparing for the feasts I am about to consume for Thanksgiving, but I have had three good days of moving. And that, I am thankful for.

I must say...I am loving interval training. I am done so fast and still feel like I can get up and go. Its nothing like the old days of 30 min+ of running and then dragging myself back to work tired and winded. My joints and back are loving me now. For those who still push themselves through long slow distance workouts, try to think outside your realm and read this article by Kurt J. Wilkens, RKC. If you aren't convinced, try reading Al Sears' books: PACE or The Doctor's Heart Cure. It is time saving and better for you than pounding pavement day after day.

Monday 11-19 with Mary:
1A. Front Squats 12 kg/15 X 2
1B. One leg Push up with Kick back x/10 X 2
2A. Stationary Lunge with 1 Arm Overhead Press 12kg/10 ea. X 2
2B. Pull ups x/5 X 2
3A. Overhead 1 Arm Hold Plus Squat 8-12kg/6
3B. Russian Twist
4A. High Row Swing 12kg/10 ea.
4B. Roll Ups 8kg/10

Tues.: Off

Wednesday 11-21:
Intervals:
Warm up 3 min.
6X30 sec. on Ellipse. 30 sec. rest between
Cool down 1 min.
Swings: 2H-12kg/20, 1H-12kg/15,
HIGH Row Swing: 1H-12kg/10
Snatches: 3 sets 12kg/10-15
Get-ups: 12kg/2 ea., 16kg/2 ea.

Thursday (Thanksgiving): Early...couldn't sleep:
Intervals:
Warm-up 3 min jog
6 X 30 sec. sprints 1 min. rest
Cool down 2 min jog
stretch

Happy eating and enjoy the time with friends and family.

Longtime No Workout

Three days off this week (M, T, W). I didn't intend to take so much time off but my body feels good and my eating is pretty clean (minus the burger and fries I inhaled Friday). Got in some intervals on Thursday, took off Friday (again) and a good strength session today (Saturday). Lovin' these kettlebells.

I have also been looking into the Warrior Diet. Can't say I am following it yet but I have cut back on breakfast. Decaf coffee in the morning with milk and stevia and kefir midmorning. Lunch has been chili or soup...nothing to bready. I do feel more alive and am able to move with my clients better (not weighed down by oatmeal anymore). My brain doesn't feel as cluttered either. Hey, maybe there is something to it. I hate to even admit that I am looking into something called a diet. Hate the idea but if it straightens out my thinking then I may stick with it.

Thursday's intervals:
Z warm-up, Pumps
1. Swings 2H for 30, 40, 50 with 12kg (3 sets)
2. Swings 2H for 20, 30, 40 with 16kg (3 sets)
Did 1 minute of jump rope after each swing set...rest for 30 sec. and swing again
3. One arm snatches 10 reps with 12kg for 3 sets each arm.
Same jump rope sequence
4. Get-ups 5 reps ea. with 12 kg

Saturday's Strength:
Z Warm-up, Halos, Pumps
1A. One sided Squat Press 12kg/5, 16kg/5, 16kg/5
1B. Chin/Pull/Staggered Grip Ups x/5, x/5, x/5
2A. Swing/Snatch Combo (Alternate) 12kg/10 ea. each arm X 2
2B. Turkish Get-ups 12kg/2 ea., 16kg/2 ea. (Yeah! First time with 16kg...no problem.)
3A. Roll-ups 8kg/10 X 2
3B. 1-Legged Cross Body Deadlift 12kg/8 X 2
Stretched

I can't remember the last time I was this excited to workout and train others. Thank goodness I was led down this path. Tim and James, if you read this, thank you times a million! Shawn

Swing Time

Took off yesterday to rest. I was feeling my swings and snatches from Friday. It was the first time I tackled the 16kg for a swing workout. Whoa. What a difference 4kg will make.
My back has really felt better since Fridays workout. I attribute that to doing a proper z warmup and stretching at the end. Without it, it seems like I am all out of whack. So much for shortcuts.

I can't remember whether I mentioned this before but we are under contract to buy a new house (new to us at least). It has a massive backyard with a pool. I would really like to build a gym/apartment in a separate structure. Time to start saving some moolah!

Friday:
Z warmup
30 sec.-45 sec. rest between sets
1. 2H swings 12kg 20 X 3 sets
2. 2H swings 16kg 20 X 3 sets
3. 1H swing, High row (alternate) 12kg 5 ea. (each side) X 2 sets
4. 1H swing, High row (alternate) 16kg 5 ea. (each side) X 2 sets
5. Snatches 12kg 10 each X 2 sets
5 Turkish Get-ups each side
Stretch

Today (Sunday):
Z warmup
1A. Front Squat 1-side 8 X 2 12 kg
1B. Pinwheel Pushups (side plank into pushup) Hold 3 sec. at top with 3-0-3 tempo 8 X 2
2a. Clean and Press 5 X 1 12kg, 3 X 1 16kg
2B. 1 arm rows 5X2 16kg
3A. Two legged deadlift 8 X 2 16 kg
3B. Woodchops 8 X 2 12 kg.
Stretch

Beautiful day here in Wilmington. Hope to get outside with Kai for some playtime.