Fitness update - March 2013

I've had an ingrown toenail the past week, so I haven't been able to jump rope or run. Happily, though, I've saved the toe from infection or any surgical help, and I added a little jogging to my workout today. 

Friday, 22 March 2013 
45 min., 216 lbs. 

wall ball - 20
twist toss - 10/10
bucket toss - 20
KB swing - 20
KB figure-8- 20
KB one-arm swing - 10/10
KB sidearm SQ - 10/10
KB pushup - 10/10 
KB renegade row - 10/10
KB clean and press - 10/10 
x 3

Saturday, 23 March 2013 
60 min., 215 lbs.

double end bag - 2-3 min.
heavy bag - 2-3 min.
x3

KB swings - 20
KB swing and shove  - 10/10
[The swing and shove is a move I improvised. Your swing the KB from one side up to the opposite shoulder, pause for an instant, and then shove the KB back up and away to the other side, like a shot put.]
KB pass around - 10/10
KB clean and press - 10/10
tire drag: stride & bear crawl - 1 min.
x3

speed bag - 3 min. x 3

[After my workout I did a strongman stunt which is among my proudest moments as an amateur athlete. I stood one 35-lb. dumbbell upright in my right hand and then swung-pressed my 35-lb kettlebell overhead on its handle in my left hand. Then I squatted with both overhead and did a lunge for each leg. The day before I had done it with the KB in my right hand, but had not been able to complete it with the KB in my left hand.]

Monday, 25 March 2013 
30 min., 214 lbs.

wall ball - 10
twist toss - 10/10
bucket toss - 10
KB swings - 20
KB pass around - 10/10
KB figure-8 slap - 10
[This is an exercise I learned from this video about kettlebell training for boxing.]
KB crusher squat press - 10
KB swing and shove - 10/10
KB clean and press - 10/10
NO REST between exercises
1 min. REST after circuit
x 3


Wednesday, 27 March 2013 
25 min, 214 lbs.

warm-up:
double end bag 3 min.
speed bag 3 min.
x 2

circuits:
KB swings - 30 sec.
KB swing and shove - 30 sec./30 sec.
KB clean - 30 sec./30 sec.
KB clean and press - 30 sec./ 30 sec.
1 min. jog
2 min. REST
x 3