11/25/14
Judo. Felt really good training tonight.
Drilled combos from double lapels (ouchi->uchi mata, ouchi->Morote, osoto).
Randori, felt awesome.
No lifting today.
11/27/14
Attempted to follow along with this workout using a pair of 35’s, had to drop it down to 27’s for some of the exercises, these workouts have a lot of good atypical Kettlebell movements in different planes of motion that I am not used to. Makes for a fun experience with a few blooper reel moments.
Followed with a 20min yoga video.
11/28/14
Followed along with this workout with a 35lb bell, again some unusual movements in the mix but felt pretty awesome.
Followed with a 20 min vinyasa sequence.
Really like following along with these very fluid outdoor epic bearded Kettlebell mountain man videos.
11/30/14
BJJ open mat; trained for about 1.5hr. Rolled with a skilled blue, purple, brown, and black belt. Did some uchi komis, osoto and tai otoshi.
Did the 15 minute Zen Kahuna Kettlebell workout again in the evening with a 35lb bell followed by a 20min vinyasa sequence.
12/1/14
Performed the following complex 3 times throughout the day:
30x alternating incline dumbbell press( 2x50lbs)
30x alternating bent over dumbbell row (2x50lbs)
5x strict pullups.
No rest between exercises.
Notes:
Got the heart rate up and the pull-ups at the end felt pretty challenging.
Would be nice to have heavier dumbbells at work.
Will attempt to get in a short yoga routine before bed.
12/3/14
3 Sets scattered throughout the work day:
1x120lb Barbell power clean
4x120lb Barbell Overhead Press
5x Strict Pullup
5x80lb (total) Left Leg TRX split squat
5x80lb Right Leg TRX split squat
No rest between exercises in the set.
Yesterday’s article on unilateral leg training inspired the TRX split squats, felt like I could maybe go a little deeper but they felt pretty good overall, need to video these and watch myself.
12/4/14
3 sets throughout the day:
30x alternating incline dumbbell press with 50lb dumbbells.
5x strict pullups
8x TRX reverse plank bodyweight row.
No rest between exercises.
3 sets of plate circuit throughout the day with a 25lb plate:
10 Steering wheels
10halos
10overhead press
10 overhead tricep extensions
No rest between exercises
Jiu jitsu Drilling: No gi takedowns, arm drags, countering collar tie with russian, arm drags from butterfly guard–> omo plata.
20 minutes stretching.
12/5/14
2 sets (several hours apart)
4x53lb KB side press (great “functional” exercise) each side.
5 Strict Pull Ups
50x53lb 2 hand swing.
12/6/14
Judo. Some randori. Lots of bumps and bruises 
Back from 5 days of fun in the sun in Cancun. Did 3 yoga sessions (next to the beach!) and 2 single set tabata workouts. Got a lot of sleep, sun, and calories… would be nice if ethanol and sugar were the building blocks of muscle.
12/12/14
25min follow along kettlebell workout by steve maxwell did this with the lady friend, we used 8 and 16kg bells.
Great follow along cardio/endurance kettlebell workout with some unusual variations of typical kettlebell exercises. Felt good to get back in a groove.
...So You Want to Be a Kettlebell Star Volume 2 - YouTube
We followed with this hatha yoga video, at 42min, its longer than the yoga vids I usually like to do, but I wanted a longer and less strenuous sequence to feel longer and more stretched.
Planning for some judo tomorrow.
12/13/14
Made it to Judo, was not a great day, felt like i was the nail and not the hammer; felt kind of heavy and sluggish.
12/14/14
BJJ Open Mat:
Felt the opposite of 12/13. Had some tough rolls with some tough purple belts but felt good and “in control.” Attempted a few g-rolls which I had difficulty finishing. Landed some x -guard sweeps I haven’t played with in a very long time. A nicely timed la classica half guard sweep. Some of my usual omo platas, kimuras, and ankle locks. Drilled: double ankle sweep-> ankle lock → x-guard.
Ended with a few minutes of Judo randori, landed a clean ouchi and IJF illegal Kata garuma, got tossed with some nice tomoe nages.
12/15/14
Kind of itching to lift something; but I need the recovery day; maybe will do a little yoga or mobility drills.
12/16/14
3 Triple Sets:
5x 53lb (x2) KB front squat.
5x 53lb KB side press each arm
5 Strict Pullups
3-4min rest between trisets.
12/17/14
Followed along with steve maxwell’s “Me My Kettlebell and I” workout using a 16kg bell.
Followed along with steve maxwell’s Kettlebell “health and wellbeing” workout with a 35lb bell.
Strength is feeling good, cardio…eh.
Followed along with this workout using a 35lb bell:
A bit easier than expected and could have used a heavier bell.
I liked the scapular retraction in some of the earlier movements.
12/21/14
Jiu jitsu open mat, had kimuras on my mind.
Followed training with a brief kettlebell circuit with 20kg bell: 10 fedorenko swings each arm, 10 high pulls each arm, 10 snatches each arm, 10 long cycle each arm.
12/22/14
Dug out a really cool kettlebell app I forgot about on my iPad, the kettlbell coach app by dennis kanygin (I believe it now costs $10…) lets you set an level, goal, and workout length (can also restrict for physical limitations).
I set it for 30 minutes, intermediate, conditioning This was the workout it gave me:
2x:
1Arm Push Press x1min
Hanging Knee raises x1min these were challenging to do for time as I rarely do isolated ab exercises these days.
Renegade Rows x 1min
Standing single arm military press x1min
Rest 1 min
1x:
Double Lazy Swings x2min
Halos x2 min
Renegade Rows x2min
Seated military press x2min
Mountain Climbers x1min
Rest x1 min
2x:
Bent Press x2min
Seated Press x1 min
2hand hang x1 min
rest x1min
used 35lb bells. Found this to be a very challenging workout, and will probably use workouts from this app some more
Followed with 10 mins of vinyasa.
12/23/14
Followed along with Steve Maxwell’s “walking the bear” workout from his cruel and unusual DVD using a pair of 35lb bells.
Only 6 minutes long, not sure if my bear crawl technique is off, but weas not as hard as I expected… maybe will try with heavier bells in the future.
For now pretty excited to try more workouts with the Kettlebell Coach app.
Debating going back onto a planned goal oriented program as I ave been pretty much just picking random follow along conditioning workouts that fit my mood. I have had decent results in terms of conditioning (particularly as it relates to my judo and BJJ training which has been fairly sporadic lately) and have avoided overtraining training like this.
12/24/14
3 tri-sets of:
5x (2x53lb) Double kettlebell front squats
5x 53lb Kettlebell Side Press (each arm)
5x Strict pullups.
No rest between exercises, 2-3min rest between tri-sets.
12/25/14
Along with a friend, 5 trisets:
10 x53lb 2 hand swing
10x military pushups
5x clean and press each arm.
No rest between exercises, used each other’s trisets as rest periods.
2.5 mile run at 10min/mile.
25minute hatha yoga sequence.
12/26/14
2 circuits throughout day:
7 Strict Pullups
10 x 53lb fedorenko swings each arm
10x 53lb cleans each arm
3 mile run at 10min/mile. Legs are sore from this, haven’t ran in a while.
followed this yoga sequence:
aside from the splits toward the end, which I somewhat opted out of, was a great “feel good” sequence.
Kind of ramped things up a bit tonight knowing I will be on call next two days and probably will not get in a significant workout.
12/27/14
Some weighted calistenics today at work:
Workout A: 5sets, 3x25lb plate (hanging from belt) Pullups. 3-5 Minute Rest Sets.
Workout B: 5sets, 10 Pushups with 45lb plate on back. 5 minutes rest between sets.
Good pump, should work on weighted pullups more.
1/29/14
AM:
3 trisets:
3x25lb weighted pullups
20x53lb alternating goblet lunges.
8xTRX bodyweight row.
No rest between exercises, 15min rest between trisets.
PM:
Kettlebell swing warmup.
5x205lb deadlift
3x255lb deadlift
1x305lb deadlift
Judo: uchi komi, ne waza, randori
12/31/14:
4Trisets:
4x 30lb weighted pull-ups
5x TRX split squat with 2x 50lb dumbbells; each leg.
10x Alternating shoulder press w/ 50lb dumbbells.
No rest between exercises.
10-15min rest between trisets.
On to a stronger, faster, more powerful, and injury-free 2015. Hopefully some tournaments in the mix.
1/2/14
Followed along with steve maxwell’s “cruel and unusual kettlebell workouts” workout #4 “Heaven & Hell” with a 35lb KB. Great cardio and fairly taxing on the grip. This one really produces a good full-body pump.
Followed with some shoulder pressing:
5x53lb Bent Press, 1 set each arm.
5x53lb Military Press, 4 sets each arm
Rested1-2min between sets.