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Couldn't get to the workout the last two days. I've just been slammed with work. I'll pick up everything on Monday.

Monday's Workout

40 Seconds rest between each set. 2 minutes between each exercise.

Clean & Press: 15x2 @ 175
Curl Grip Chin-ups: 15x2 @ 25
BB Bench: 10x1 @ 255
Deadlifts: 15x1 @ 315, Drop sets, 8x315, 6x225, 8x135.

PM Training: 2hrs. MMA

OVERVIEW
This was one of the best workouts I've ever had. Let me just say that Starbucks is the best thing ever. Right before I went to the gym I realized that I was so busy at work that I only drank half of my Grande. So I took my sups and right before I left for the gym I downed the other half of my coffee.
Cleans where very hard and my grip was starting to go. I just barley got through Cleans/Press and Chin-ups were nothing special. NOW, I get to bench, and at set 4 I start feeling a second wind and as soon as I got done the 7th set I was humming. I was soooo pumped and just realized the coffee I pounded was kicking in. I got to Deads and I was just in the zone. Form was good and I was just very explosive. Then I realized that I was running out of time and needed to get to MMA class so I did a drop set and it was just intense.
MMA was great and right as I started sparring in BJJ I hit my wall, and at the worse time. I was so dead trying to spar I must have looked like a chump. So I opted to not do the last class.
I was thinking of adding stims to my supplements but I'm very sensitive to them. It was just nice leaving the gym and not being dead.

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Wednesday's Workout

Well I couldn't get to the gym because I was so focused on work,it just slipped my mind. I did an hour of Muay Thai at my school and then did some KettleBell work.

Used a 60lbs. kettlebell. Each exercise I did was for time, 1 minute and I rested for 1 minute inbetween circuits, 5 circuits in all.


One arm swings
Snatches
Clean and press
Lunges The kettlebell is extended over my head the whole time for 30 seconds and then I switch to the other hand for 30 more seconds.

After that I did these:
Turkish get-ups: 3x5 each arm
Windmills: 3x5 each arm
Kettlebell Halo: 3x5 in each direction.

OVERVIEW
Overall it was a great workout. I love the kettlebell as you all know and found a guy in my MMA gym that knows his kettlebell work and does private lessons. So I'm going to drop some money into getting my form and some other routines in order. As a sneak preview, Friday will be more kettlebell work.

That does NOT look easy. I love this kind of stuff. Try not to permanently disable someone when you have a match again...I know you'd feel bad about it

The turkish getups alone would have killed me. Let alone after I broke my arms doing the rest of it.

I love what you're doing but I hate this journal because it makes me feel old and out of shape

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I'll try not to.
The worst part was the lunges. Holding that kettlebell over your head like that totally kills. You are just counting the seconds down.
With in the next month or so, probably in June, I'm going to start looking into getting my sandbag training kit. This will be intense.

I can't wait to start training with this guy at my school. He is this strait off the boat Russian wrestler who is like 30. He trains all the fighters at our school in the conditioning area, so he knows his stuff. It's just going to take me to that next level.

They weren't as bad as I thought they were going to be.
But My journal loves your attention.

Friday's Workout


Used a 60lbs. kettlebell. Each exercise I did was for time, 1 minute and I rested for 1 minute inbetween circuits, 5 circuits in all.


One arm swings
Snatches
Clean and press
Lunges The kettlebell is extended over my head the whole time for 30 seconds and then I switch to the other hand for 30 more seconds.

After that I did these:
Turkish get-ups: 3x5 each arm
Windmills: 3x5 each arm
Kettlebell Halo: 3x5 in each direction.

OVERVIEW
Still kicking my butt. I was still sore from Wednesday's workout so I know I didn't do as many reps in a minute as I did last time. No biggy, Adapt and Overcome.

Dave, are the kettleball halos you're doing the same thing as the first exercise the guy is demonstrating in this vid:

[media]http://www.youtube.com/watch?v=2zrpWY7cC4o&search=Kettlebell
[/media]

If so they look like a good flexibility exercise for the shoulders and I was thinking maybe I could do them just with a plate?

You got it. That is the vid I got the exercise from. I do it just like he does it, with the bottom up. I had the vid linked in the first kettlebell workout I did, 3/24/07, but I took it out. I should have kept it in.
The stretching is unbelievable. It stretches and strengthens you shoulder joints, but that is with a lot of kettlebell movements. That is why I love it.

All that stuff seems like a good way to maintain mobility without affecting strength. Especially for shoulders. I saw some discussion at Crossfit about doing it with plates....I tried it with up to 25 pounds and it seemed good. But it seems like I'm already flexible enough it just may be a good way to keep the joints healthy.

Yeah, I looked for those vids you had posted but I couldn't find them