The Wlfdg Way of Weight Training

[Wlfdg]

Originally Posted by Szelago

Good work, buddy.

What did you do to rehab your arm?

Thanks!
Massage, ice, ROM for the first week.
After that first week I started doing kettlebell swings. Ive been progressively adding movements to the list. It's been 5 weeks now.

Still can't hold the flat bars on my bike. No way I can hold a barbell, yet.

[BendtheBar]

Originally Posted by Wlfdg

Thanks! I've never been so grateful for the versatility of kettlebells as I have been these last 3 weeks. Ahh Russia, GORGEOUS women, Sambo, Draka and kettlebells!

Dog hike - 3.5mi. 400vert.ft. 40min.

10min. PR Zone - KBell Variable Swings - 24kg x 100, 90, 50

20min. PR Zone - Alt. Swing Snatch/Turkish Get Up - 24kg x 2 x 9

Finally able to do a kettlebell snatch. Nothing beats a hard workout on the snatch

You're making we want to go to Russia, and not for Sambo.

Have a great weekend, and keep working on that snatch.

[Wlfdg]

Thanks BtB! You have a great weekend as well.
I have some good plans for the snatch this weekend

[Wlfdg]

Rest day

[Wlfdg]

Blew off this a.m.'s training session/kettlebell test. Elbow was especially irritated last night and I got NO sleep.
Getting old sucks!

[Wlfdg]

WOW WHAT A MORNING! 55*, BIG BLUE skies, warm breeze (wind outside of Idaho), green grass and snow covered peaks. Just me, my coffee and my kettlebells.

10min PR Zone - Warmup swings - no count Only 2 brief (15 sec.) breaks in 10 min.

10min. Zone - Dbl. Clean & Press - 24's x 5 x 5

3min. Zone - Single Snatch 24 x 10/10, 6/6

To be continued later

[BendtheBar]

Originally Posted by Wlfdg

WOW WHAT A MORNING! 55*, BIG BLUE skies, warm breeze (wind outside of Idaho), green grass and snow covered peaks. Just me, my coffee and my kettlebells.

^ Sounds like my idea of a perfect day.

Nice work.

[Wlfdg]

Originally Posted by BendtheBar

^ Sounds like my idea of a perfect day.

Nice work.

Too bad I had to go to work

[Wlfdg]

What a difference in weather. Rain and snow this morning. Girlfriend and I trained under the gazebo at the park.

Farmer's Walk - 2 - 24kg. bells + 35# sandpack x 30yds.
10 min. Warmup Variable swings - 24 x No count - 3 brief breaks

30 min. PR Zone -
A. Dbl Swings - 24's x 5s x 15r
B. Weighted Divebombers - 35# x 5 x 12
C. KB Front Squat - 48kg x 5 x 5
D. 2 Arm Row - 24's x 5 x 5

Farmer's Walk - as above.

Hide strength in a circuit and the ladies jump right on board.


P.S. Hike - 90min. 4 mi. 800' gain

[Wlfdg]

of 10lbs. since I injured my arm about 6 weeks ago.

I was 230# @ 8% body fat - now 220# @6% BF. I dropped about 5# bodyfat and about 5# muscle without dieting down. Lighter load and higher metabolic coast.

Last night I was dreaming about Olympic lift training and heavy sandbag shouldering. Patience!

Hike - 3.5mi. 400 vert.ft.

10min. Warm up - 2 Hand Swings - 32kg. x 30 sec on/ 30 sec. off

30min. PR Zone 24 kg. Kettlebells
A. Clean & Press - x 8 x 5
B. Renegade Row - x 8 x 5/5
C. Rolling Floor Press - x 8 x 5/5
Rest - 60 -90 sec.