21 Day Kettlebell Blast

I still haven't begun my new weekly gym routine, but I'll get there.

Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

15+35 lb KB swing: left hand 30 sec.
rest 10 sec. 
15+35 lb KB swing: right hand 30 sec.
rest 10 sec. 
X 8

wrap-up: brisk walk 5 min.

Day 9 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

15+35 lb KB swing 20 sec.
rest 10 sec. 
plank 20 sec.
rest 10 sec. 
X 4

wrap-up:
jackups 1 min.
brisk walk 3 min.

[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.] 

Brainstorming... Bodyweight... Barbells... Boxing...

Having been out of the gym for close to two months, I feel totally disoriented. So, the goals I need to keep in focus are:

1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#

2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.

3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.

So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).

On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.

So... hypothetically...

Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off

I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.

Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.

21 Day Kettlebell Blast

Days 1-4 here.

Day 5 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 5

wrap-up: tornado swirls 90 sec., battling ropes 90 sec.

[I forgot to do a minute of pushups after the swings, but earlier I had done some big tire flips and a little sledge hammering with some buddies, so... yeah. When I was showing a friend my Captains of Crush grippers, I was also pleased to see that I haven't completely lost my grip strength. Just gotta clear this mental fog, get clear about my goals, and get back on the iron horse.]

Day 6
warm-up: 20 lunges, 12 Perfect Pushups, 18 lunges, 11 Perfect Pushups, 16 lunges, 10 Perfect Pushups

40# KB swing: two-hands 30 sec., rest 30 sec.
Perfect Pushups: 30 sec., rest 30 sec.
X 5

wrap-up: slalom hops 60 sec., high knees 60 sec., ankle slappers 60 sec.

Day 7
I took Sunday off.

21 Day Kettlebell Blast

I've been away for a while, but I'm back. Long story made short, after hitting new PR's on all my major lifts back in May, I hit some road bumps in June and July, and decided to get back on track with a book I'd bought a while ago.

I may follow it up with a more intense kettlebell program, but for now I'm juggling how to program bike riding, boxing, grip training, suspension training, plyometric HIIT (tire, sledge, med ball, jumps, mace, etc.) training, and weightlifting. Bleh.

In any case, here's my reboot progress so far:

Day 1 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 5

wrap-up: jump rope, high knees, etc. 3 min.

Day 2
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 4

wrap-up: walking, 15 min.

Day 3

warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 3

wrap-up: jump rope, high knees, etc. 3 min. 

Day 4

warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 8

wrap-up: jump rope, high knees, etc. 3 min.