New Years Home workout
Warm up
Dead hang 30 seconds
KB Swings
25 x 22KG x 2
KB Clean and press
3 x 22KG x 2
Pull ups
3 x 3
Trap Bar Deads
3 x 315 x 3
Hanging Ab raises
10
End of drive way and 22KG suitcase carry x 1 per hand
18 minutes
45 minute walk. Done this afternoon with the family once it warms up.
Weighed 266 today. All those Christmas cookies and eating out caught up to me. 
Oh well, PLENTY to improve. 
Happy New Year Shane! 
Hope you and the family enjoyed some football last night (and today). Good looking session this morning. Plenty of good stuff in that one. Loving the driveway suitcase carries. 
I hear you on the weight gain. I haven’t stepped on the scale in a while but have noticed an expansion in the middle region. 
Definitely time to buckle down on the diet.
Thanks Trent. Our New Years was nice. Well accept for living in what sounded like a war zone.
Tis the season for weight loss. Time to go crush it.
Was sorry to see your Dawgs lose last night. I actually stayed up for the whole game as the first two games weren’t that entertaining yesterday. That was definitely an instant classic but I wish you guys would have come out on top. Two very good teams, that’s for sure. 
Thanks man. It was rough. Ole Miss was the better team last night. That QB is really good. We couldn’t get a hand on him and he made some unreal throws.
Our offense was chaotic and had to work to hard to get the ball in receivers hands. I hope Kirby wakes up and realizes that our OC needs to probably go.
ES4FL
Weight 265
Warm up
Sauna 12 minutes
Deadhang
30 seconds
Kb Swings
25 x 18KG x 2
KB Clean and press singles practice
1 x 18KG per side x 5 rounds
Suitcase carry
36 KG per side x 2 sets
Single KB Press/NG pull up
3 x 18KG x 3 sets/3x3
Deads
3 x 325 x 3
Toes to bar
5 x 3
24 minutes
45 minutes walk on treadmill
Gym fixed our sauna. Was nice to warm up with it today. I like the battle ropes for warming up the shoulders. They are like a light weight lat raise for lots of reps that gets your heart rate up quickly. Going to keep them in.
Good job on that session today Shane! Lots of KB work and then some deads and a long dreadmill walk. Glad to hear they fixed the sauna.
Thanks Trent. It was nice to have the Sauna working again. Bonus is it felt about 5 degrees warmer than usual too.
Saturday Conditioning
264
KB technique work
8 minutes single side KB Swing
40 per side with 35lb bell
10 per side 22KG Bell
Goal is to become proficient with the clean. Lots of work needed.
Nice job on the Peloton ride and KB work. I haven’t tried a lot of the KB movements but when I did they felt pretty awkward. I would think that with some practice you can become pretty proficient at it though. Way to get after it Shane! 
Thanks Trent. There is a lot technique to making a kb feel light. I swear some of the moves I see people do look like magic.
Woke up at 2:00AM and rushed to the bathroom to puke. Been laying around all day. Whole body hurts, must of picked up a virus.
Hope you feel better soon. Our didn’t last long but it was a nasty bug. We both had a horrible headache to go with it.
Thanks. I feel like a truck ran me over.
Damn man… Very sorry to hear about the stomach bug. 
Heard there is a lot of stuff going around. As CL mentioned, usually they are over pretty quickly. I know it isn’t preferable but he silver lining is usually they result in a quick 5 pound weight loss, so at least there is something positive that comes from it. Hang in there buddy. You will be feeling better soon!
That is unfortunate. Get better quickly!
That is @TM79 and @Friedrich. Feeling about 80 percent today. Hoping a good day worth of eating gets me back to 100 percent soon.
ESF4L Recovery WO
Sauna 10 minutes
Dead hang 30
Battle Ropes
KB Swings
25 x 24KGs
Goblet Squat
5 x 24KG
Rack pulls/Pull Ups
3 x 335/3,3,3
Ab wheel
10
Suitcase Carry
Each arm 100 feet x 32KG
22 minutes
38 minutes treadmill walk
Easy day today. Just going through the motions.
Glad to hear you are mostly better. Good looking work today. Hopefully the sauna and today’s session, along with some eating and rehydrating will get you back up to 100%.
Thanks Trent. I am hoping so! 
