Warm-up:

100 jumping jacks
10 pull-ups
10 dips
10 stability ball sit-ups
10 overhead air squats
10 over unders with a hockey stick (hard to explain)
2 sets of stretches

Weight belt with 25 lbs did:
4 / 4 / 3 / 3 / 4 chin-ups, superset to
5x5 53 lb. kettlebell weighted dips
Rested a minute between sets

53 lb. kettlebell snatches
5x6, resting minute or so between

Action shot:

Double 53 lb. kettlebell push press
5x5, resting in between (not keeping track)
One xtra set of 5 w/o any push (i.e. strict military press)

Double 53 lb. kettlebell swing
5x6, resting in between approx one minute

Double 53 lb. kettlebell hang cleans
5x5 resting a minute between sets

Done … sorta a loose workout (took nearly an hour and a half), but sometimes that is just how they go, particularly on a sunny day.

Inspired by Mark’s latest, I decided to take a go at doing a slew of burpees with a jumping chin-up (rather than just a plain jump after the push-up).

I ended up doing 100 of these burpees in 16:50. Was a nice way to break-a-sweat. Now that I’ve set a time for 100, it’d be interesting to repeat this workout in the future and try and beat that time. It’d be really awesome to manage 100 of these burpee/chins in 10 minutes.

Afterwards because I just felt like trying it, I grabbed my 53 lb. kettlebell and did 10 alternating single-arm kettlebell swings – where the pass is accomplished with a flip of the bell. Empowered with the realization that I could do these (Had been doing them with the 35 lb. bell, but never the 53), I decided to do four more sets of 10.

No problem! Yay!

The workout this evening consisted of 10 sets of 10 (10 second planks):

• Push-ups
• Jumping pull-ups and chin-ups
• Air squats
• Lunges (5 per side per set)
• Ball planks

Total time to completion was about 32 minutes.

Took a break yesterday as it was raining and I was quite busy with work. Going to India Sunday, so if this workout blog goes dead tomorrow, you’ll know why.

Anyway, here was my workout:

• 53 lb weighted dips: 5x5
• 18 lb weighted chin-ups: 5x6
• 2x53 lb dead-lifts 5x5, one arm at a time (grabbing both kettlebells with one hand at a time). This is a grip strengthening/balance exercise I guess.
• 2x53 lb push press: 2x10, 1x8, 2x6 – all on the minute for five minutes
• Kettlebell high-pulls, 10 reps per arm, 5 sets (so 20 total reps per set) – all on the minute for five minutes

Fin.

Solid workout.

For my 5x5 training today, I made up my own routine:

• Alternating between:
  
  • 5x5 weighted dips (dip bar with 18 lb kettlebell on a dip belt)
  • 5x5 weighted chin-ups (same weight)
  • Resting minute and a half between double sets
• Alternating between:
  
  • 5x5 double 53 lb kettlebell dead lifts
  • 5x5 single leg squats
  • Resting minute and a half between double sets

Then, to really kill myself, I did 10 minutes whereby on the minute I did 5 burpees (5 burpees takes about 20 seconds of work).

Then, to further push the envelope (overtrain?), I did 10 minutes of 10 53 lb kettlebell swings on the minute (again 20 seconds of work).