Nice looking mobility and stairs of doom day Shane! 
Finished up in the sauna too. Good looking session man! 
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Oh…
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You can ask for silverware, but he said he would judge you if you do. Not sure what that meant. 
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Wednesday
Weight 258
Humane Burpee
5 to 1
6:30
Deload workout
KB Snatch/Clean for work, and some rounds of ABCs with 45 pound bells x 20 minutes
Squats/Push ups
5 x bar/10
5 x 135/10
5 x 185/10
5 x 225/10
10 minutes sauna
After Monday’s workout my right elbow was feeling a little sore. Going to Deload the rest of this week and decide which direction to go next week.
Three kettlebells disappeared from the gym today. They must have been someone’s personal bells who left. They were kettlebell kings comp bells. Used the old hardstyle bells today.
I liked the humane burpee, and you can make it harder by having the drop sets start at 10. Might be good for a stand alone workout.
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Hell yeah Shane. Nice looking session today. Those squats looked really strong for a deload session. I like the SS with push-ups too. Way to start it off with some humane burpees as well. Sorry to hear about your elbow. Do you think it was the big increase in KB work?
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Thanks Trent. The KBs are definitely a cause, however, the lack of skill using them is probably a bigger cause. I did 100 reps of KB OHP and a lot of cleans as well. I think what is causing it is high volume clean and press, and the drop from shoulder to floor on the cleans with bad form having too stiff of arms and not absorbing the drop with my legs.
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I hear ya man. KB’s definitely seem like one of those things that could aggravate some joints. Especially if you aren’t using proper form. Honestly, at this age it seems like a big increase in volume of pretty much anything aggravates something. I was talking a friend about this yesterday. It seems like the only thing that doesn’t bother me is doing well-balanced workouts with not too much volume or weight (and without risky exercises). People say, “Well you have been doing all this Murph prep and you’re fine?” Definitely NOT fine. LOL There are aches and pains everywhere. I use the red light therapy pad and take Advil several days per week. After this year I might just join the rest of the world and do a single Murph just to say I did it. 
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A lot of wisdom in that post. I have pretty much sworn off any programs that have the word “challenge” in them.
Dan John posted a post on IG yesterday about how most people don’t struggle because they do too little, but struggle because they add more and more. His Armor building formula has no pull ups, no rows in it. Pull ups and rows can also be known for being hard on the elbows, which is probably why he didn’t add them.
Wisdom is sometimes missed by people, myself included, when we all think we have a better idea of how to modify a program we haven’t even done yet.
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Thursday
KB Swings
25 x 55 x 2
20 x 80 x 2
Ab Crunch
40 x 165
40 x 185
40 x max
Front squat KB Carry medley
Walk the track with 50LB KB,
On edges stop and do front squat, 9,8,7,6 etc. one less each corner.
2 rounds @ 8:40ish per round
Rower
20 minutes
4777 meters
10 minutes sauna
Really enjoyed the KB carry, front squat combo. Kind of like Dan John’s Eagle workout.
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Frickin solid workout man. That looked like some good work with the KB carries/front squats. Then finish on the rower FTW. Great job Shane!
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Thanks Trent. Felt like a productive session. 
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Friday
Humane Burpees 55 pound bell
5 to 1
Week 2
RDLs
5 x 185
5 x 225
5 x 275
5 x 315
Leg Extension
15 x 70 per side x 2
Pec Deck
12 x 160
15 x 160
Low Cable Rows
10 x 180
10 x 200
Rope Hammers
10 x 35
10 x 42.5
Went to get on The Echo bike and got a call from work. Nothing like 7:00 AM drama to start a Friday.
Still a decent workout though.
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Heck yeah man. That was a nice looking session! Those were some really strong RDLs. The rest of it looked solid too. Sorry you didn’t get your Echo Bike fix. 
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Thanks Trent.
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Monday KB Press
Warm up
Humane Burpee
5:30
Single side x 45 pounds x 2 per side
5 cleans
5 snatches
5 minutes
KB clean and OHP
2,3,5,10 x 45lb Bells
On 5s
Captain chair leg raises x 10
On 10s
Gorilla rows x 10 x 45s
11111
17:11
Farmers Carry x 80 pound KBs there and back x 5
Stairs of doom
100 flights
24:11
That’s it.
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Solid looking session Shane! Just a ton of hard looking KB work followed by the stairs of doom. Good way to start the week and that will definitely put some hair on your chest.
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Thanks Trent. Was a good workout.
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Tuesday Abs and Cardio
Ab Crunch Machine
50 x 165
40 x 185
40 x 205
Kettlebell and Sled Work. All sled work done with 135 pounds on sled. Each time with the sled equals a round done with the KB as well.
15 swings x 55LB KB, sled there and back x 5 times.
10 KB cleans x 45LB KB per arm, sled there and back x 1
10 KB Snatches x 45LB KB per arm, sled there and back x 1
Long cycle with 45LB KB, 3 single sided swings, 3 cleans, 3 ohp, and 3 front squats per side, sled there and back x 1
80LB KB Swings x 15, sleds there and back x 3
Humane burpee x 55LB KB, 5 to 1, sled there and back x 5 sets.
Total time 31 minutes.
Steam Room, 10 minutes.
That is it. Enjoyed this one. Heart rate got up in the mid 160s.
Got this one in at lunch today because I slept in this morning. I am going to go see the Eagles tonight so I figured an extra hour of sleep would be nice.
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Solid work today Shane! That is a ton of crunches. I don’t know if I’ve ever done the ab crunch machine in our gym but should probably try it… Then, good Lord that is a lot of work with the KB and sled pushes. I’m surprised they didn’t call that “Humane Death by KB and Sled.” Not surprised your HR was up over 160. That’s cool that your gym has a steam room too. Enjoy the Eagles! That is definitely a bucket list show for me.
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Thanks Trent! I think I am getting the hang of these KB’s. 
Yeah, steam room was working and hot today. Felt good. 
I have never seen them, so it was a bucket list for me too. Hopefully they still put on a good show. I heard Vince Gill is playing with them now.
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