@ChongLordUno Major props coming from you my dude!
My kettlebells arrived
5 minutes of ABCs w/45lb(20kg) KBs (26 total)
Followed by
3 mile run/2.5 mile walk
Also spent 4 hours walking around a county fair today. Lots of activity.
And I forgot to log this awesome breakfast burrito I had from my favorite local spot
He has a cheating suit on, I like yours better 
@simo74 Thanks man! But as for āwho wore it betterā, he did MUCH better with his cheater suit than I* ever did
Haha!
AM WORKOUT (0555 natural wake up) FASTED
1 double KB snatch w/45lb(20kg) bells
1 KB cluster
Run down the hill
Run up the hill
2 snatches
2 clusters
Run down
Run up
ā¦
10 snatches
10 clusters
Run down
Run up
Time: 20:30
100 double KB swings
1 snatch
1 cluster
Run down
Run up
ā¦
3 snatch
3 cluster
run down
run up
30 double KB swings
Total time: 30:20
Notes:
My parents live at the stop of a steep hill, so I set up my KBs at the top and used it for this workout. It was pretty fantastic. Creeps up quick and suddenly youāre drowning. Once I got to 10 per side, just filled in more time. Worked out well with swings and then repeating a third.
Double snatch into a cluster is a legit complex. If I wanted to speed it up, Iād do a double half snatch into a thruster, but no matter how you slice it I like the way it gets weight overhead in 2 different ways. Really just blows everything out.
ABCs on the radar, but still think Iāll find a home for some burpees.
I am a big fan of Pwnās old max effort training videos.
I like that you think they are old, haha
28 ABCs in 5 minutes w/20kg bells.
Notes:
With the lighter weight, Iām able to squeak in a few more reps, but that time restriction is still nutty. 6 per round gives me 10 seconds to ārestā if Iām cooking, and thatās with some REAL slop form.
The bells I got are absolutely adequate. They strike me in my forearm at a slightly different spot than Iām use to, but otherwise, minus the odyssey it took to get them to me, Iām satisfied.
Got in a handful of burpees earlier, but not the 100 Iāve been doing. This took priority. If I find myself with more time, Iāll look to the burpees, but otherwise I have a run on the horizon later.
Finished up the day with a 3 mile run/2 mile walk with the Mrs, and a handful of burpees through out the day.
AM WORKOUT (0538 natural wake up) FASTED
I discovered a FANTASTIC Dan John challenge the other day that I put to the test today.
1 DKB Clean
1 DKB front squat
2 Cleans
2 FS
up to 10
Back down to 1
Donāt set the bells down
Youāre cocky at set 3. By set 7, you realize your mistake. I failed, so I created penalties: whenever I set the bells down, I had to run down the hill and run back up it. Ultimately, it was holding that front rack that was murdering me.
I finished with a time of 17:09 using 20kg bells and the mentioned penalty, but more importantly, I was breathing hard and sweating a bunch and got in a good workout.
Finished out the 30 minutes by doing 4 rounds of
5 DKB half snatches into a double KB strict press
5 DKB swings
5 burpees over KBs
1 farmers walk down and up the hill with the bells
And then, just for funsies, 15 (per side) alternating KB strict presses
27.5 ABCs in 5 minutes w/45lb KBs
Notes:
Was part way through the front squats when the timer ran out.
Got to the beach today and won my kid a prize on an event where you hold onto a bar for a prolonged period of time. Got to 1min 42 seconds, with 90 seconds being enough for āthe big prizeā. Was unaware that 2min got you āthe jumbo prizeā, so once I hit 90 seconds and hung for a while I thought āwhy am I doing this?ā and dropped. Frustrating to know I had a reason to go further, but pretty awesome for hitting the event cold. My elbow hung out well too.
Got breadsticks and chicken at the place with the most amazing breadsticks in the world
Glad to hear youāre having fun with you family dude. Those poor bowling pins donāt stand a chance.
@tlgains Thanks man! Itās been an awesome time.
Got in 100 unbroken burpees in 5:47, then a 1 mile walk with the Mrs. On top of that, the wife had 15752 steps clocked on her GPS, so weāve been moving a bunch today. We walked to and from dinner on our date night, which was pretty awesome.
Poundstone has more definition in his neck that I have in my entire body. Almost enough to make me drink chicken shakes
Youāre killing it as always.
Is that Oās American Kitchen???
I went there when my family last went to Cali (4 years ago?). I remember the bbq chicken being amazing. Comparable to Nandos
@kleinhound In fairness, Derek drank those out of necessity vs choice, haha. But whatever it takes!
@anna_5588 Good eye! Iāve been eating there since it was called āOscarāsā back in the 90s. Thereās sadly only one location left, but I made sure to get there. Absolutely right: the chicken is fantastic. I got the lemon chicken, white meat. The ribs are great too. Fantastic greek salad. And, of course, the breadsticks. So happy my kid got to have it: itās been amazing having them re-live my childhood.
AM WORKOUT (0538 natural wake up) FASTED
AMERICAN INDEPENDENCE DAY
17 rounds of
4 double KB half snatches into a thruster
4 double KB swings
4 burpees over KBs
1 run down the hill
1 run up
Cashout w/76 step farmers walk down the hill, 76 front rack carry up
Total time: 42 minutes
Notes:
4th of July, 1776, so we do a 4x4 (4 movements, 4 reps) circuit for 17 rounds. Since the colors donāt run, we do, so get the run in after the 4x4. Close out with 76 steps. 4th and 1776, you get it. If you wanna play along at home, the 76 at the end can be anything really: push ups, cleans prisoner squats, I was just running long on time and chose something I could knock out quick. Any 4 movements will work for the circuit, just meet the spirit here.
This was a ball breaker and a great way to celebrate the holiday. Definitely ready to put away from cookout.
About to go get in a mile run with the Mrs, and still got ABCs on the agenda. Maybe some burpees as well.
1 mile run done, along with 27 ABCs in 5 minutes w/45lb/20kg bells
Meant to log:
Iāve been undereating this whole trip. My abs look like an anatomy chart. Thatās cool and all, but I really need to be careful there.
Also, planned out my tentative TMs for BBB Beefcake
Squat: 520
Deadlift: 555
Bench: 300
Press: 215
Hey Pwn I see Joe Hotai just managed to get his 20 20 20 reps on building the monument. If you get a min check it out.
Saw it as well! I am happy for him. Heās worked hard chasing after that
AM WORKOUT (0530 natural wake up) FASTED
30 minutes, max reps of KB half snatch into a thruster w/45lb/20kg bells.
Each time I put the bells down, there was a penalty.
1 burpee over bells/1 hill run
Then 2 of each
Up to 5, then reset to 1 (so a penalty ladder)
I got through 67 reps in 30 minutes and went through 1 full penalty ladder and 3 reps into the next one. I finished up the remaining 33 reps to get a full 100 without employing penalty ladder in 37:38
Notes:
I like the skeleton behind this, but if I were to do it again Iād only escalate the burpees and keep the hill runs at singles. They were getting a little on the long side and easy to dog. Premise was sound though: extending the penalty made it so I had more time between my snatch/thruster complex, which allowed for a pseudo-recovery.
Really trying to focus on catching the snatch INTO a thruster vs snatch and then thruster. Trying to make it smooth.
My elbows are holding up pretty well. Iāve been pushing them and doing dumbs stuff here and there but it seems to be panning out.
I need to start following this guy too, absolute inspiration.
