Last Friday morning I went to the gym, then the family and I packed up our stuff and headed to Branson for the annual Simpson family gathering. We have family in the Dallas/Fort Worth area; in Augusta, GA; and in St. Louis. Every year we meet somewhere in the United States Southeast. This year it [...]
Warm Up @ 24kg KB
20x 2-hand Swings
20x (10x ea. arm) 1-hand Swings
20x (10x ea. arm) Snatches
20x (10x ea. dir.) RTW
10x Figure-8 Front-to-Back
10x Figure-8 w/ Hold
4x 20m Lunges (10m Down + 10m Back)
Rounds 1&2: Overhead @ 1-24kg KB, switch hands at 10m
Rounds 3&4: Rack Hold @ 1-24kg KB, switch hands at 10m
4x Circuit
5x (ea. arm) Snatch [...]
This weekend my wife and children and I went to the birthday party of a little boy - friend of our family’s. The little boy’s mother and my wife are friends. The little boy’s sister and my daughter are friends. The little boy and my son are friends. The little boy turned three on Saturday.
The [...]
Warm Up
5x Power Snatch + OHS @ 70#
5x Power Snatch + OHS @ 75#
5x Power Snatch + OHS @ 80#
1x Power Snatch + OHS @ 85#
1x Power Snatch + OHS @ 90#
1x Power Snatch + OHS @ 95#
1x Power Snatch + OHS @ 100#
1x Power Snatch + OHS @ 105#
1x Power Snatch + OHS @ [...]
My brother-and-sister-in-law came into town this weekend from Chicago. We spent all day Saturday and most of Sunday morning with them.
Saturday we hung out at my in-law’s house, played some Bocce ball and grilled some dinner. It was a nice, lazy day. Perfect.
Sunday morning we all met again for brunch at a restaurant near my [...]
The gym was a wreck when I got in at 5:00 this morning. A jump rope was hanging over the top of the power rack. Dumbbells were everywhere - on the floor, under a bench, a couple (not matching) were tossed in with the medicine balls. There were plates on the leg press machine and [...]
Today’s Wednesday morning workout was a long jog interspersed with body weight and kettlebell exercises every 200m.
The Long Jog
15x (ea. arm) KB Clean & Press @ 24kg
200m jog
30x Air Squats
200m jog
10x (ea. arm) KB Snatch @ 24kg
200m jog
20x Burpees
200m jog
20x 2-arm KB Swing @ 24kg
200m jog
10x (ea. leg) Air Lunge
200m jog
400m Overhead KB Carry @ [...]
Friday morning I got up at the regular time and walked up to the gym. Squats were the movement of the day.
Warm Up
5x Power Snatch + OHS @ 60#
5x Chin Ups @ BW
5x Power Snatch + OHS @ 65#
5x Chin Ups @ BW
5x Power Snatch + OHS @ 70#
5x Chin Ups @ BW
1x Power Snatch [...]
Last summer, in her first outing with us, Sandy (our then ~50# sand-filled duffel bag) busted. She was poorly constructed - my own dumb fault - and quickly succumbed to the abuse. Well, I’m happy to say she’s been - like Jaime Sommers after her parachuting accident - refitted and resurrected.
Sandy is now a strong [...]