Club Swinging and Barbells etc...

Prep - Foam Roller, Primal Move

24 kg Get-up + arm bar + bridge at elbow and hand x 1+1

1 arm 1 leg Push-up x 1+1
Pistol x 1+1

DL x 335 x 3, 355 x 3, 365 x 3

Bench x 235 x 3, 245 x 3, 3

20 kg Pull-up x 4, 4, 4
(neutral grip)

Ab wheel x 3, 3

Headed off to Portland to teach the CICS

Going to uncork a lot of new info at this workshop!

Outside in the sunshine 

It has been tooooo long.....

Quick prep - foam roller and primal move
40 min of KB work =
24 kg Snatches 10 at the top of each minute (switch hands each set) x 20 sets
24 kg One arm Jerk at top of  each minute (switch hands each set) x 5-6 reps each set x 20 sets

total of 200 snatches and 100 Jerks

Just had to be out in the sunshine for a while

Also - here is an interesting link to a pretty cool article about Pittsburgh:
http://www.pittsburghmagazine.com/Pittsburgh-Magazine/May-2010/Pittsburgh-was-the-Coffee-Capital-of-America/

Keeping the barbell moving...

prep - Foam Roller and Primal move

24 kg Get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 leg Push-up x 1+1
pistol x 1+1

Deadlift x 335 x 3, 3, 3
Bench 235 x 3, 3, 3
Neutral grip pull-up + 24kg x 3, 3, 3
(12 kg kb on each foot)

Airdyne x 15 min
(40 sec easy/20 sec sprint x 14 = 1 min recovery)

stretch

Really felt the abs and hollow during the pull-ups

I will not be back squatting again but will likely give zerchers a try soon.