Monday 3/10/08 – kettlebell training

450am

joint mobility

treadmill – 10 min. run, 5 min. walk

heavy bag – 3 min. rounds/1 min. rest x 3

holosync – 30 min.

7pm

1. long cycle w/24kg – 20/4:00

2. 1-arm long cycle w/32kg – 8+8

3. chin-up – bwx6/3

4. chair press – 24kg x 8, 16kg x 12

5a. ghr – bwx10,8,6

5b. reverse sit up – bwx10,8,6

 Oh yeah, Malcom and I decided to post Big Derrick’s new workout since he isn’t updating his training log:

Monday 3/10/08

1. paint the wall – 10×10 (this was a volume set – goal was shoulder mass)

2. lay down the hardwood floors (hehe, I said hard and wood in the same sentence) – 20×2 (this set was all about speed baby – dynamic effort!)

3. hanging blinds – 16×1 (due to all the wrist flexion and extension from the painting my wrist has become a bit limp and I am into interior decorating now!)

 LOL!  Just bustin’ your ass big guy – when you coming back to train?

Good training session.  In one week I’ve increased my time on the long cycle from 2:00 to 4:35 and feel like I can hit 4:00 minimum consistently.  This is good.  I need to be at 8:00 consistently by mid-April in order to have a shot at going 10:00 in Vegas in May.  Long road ahead and a lot of work…  Stay tuned.