02/22/08

Yesterday, I took my variety day off. Today, none of my KB partners showed up (again). I will save my Heavy Day workout for tomorrow and I'm considering holding off on the presses until my palm blisters heal. Today I wanted to make up for missing yesterday and take it easy because my hands are still healing, so I intentionally selected leg and core exercises while avoiding overhead pressing that would aggravate my torn up palms.

WEIGHT VEST
The following exercises were performed while wearing a 20lb weighted vest.

ABS w/35lb Kettlebell & weigthed vest

• Around the waist slingshots
• Figure 8 slingshots
• Around the legs slingshots
• Figure 8 slingshots with a hold

LEGS: I Alternated sets of quad and hamstring exercises.
10 sets of at least 10 reps. Each time I returned to the same muscle group I varied the
exercise, I listed the performed variations below:

Quad Exercises with weigthed vest: Performed 10 sets moving randomly between the following

• 10 Double Suitcase Deadlifts with single 45lb KB in ea. hand
• 10 Double Suitcase Deadlifts with two KBs in ea. hand (45lb & 20lb
  kbs)
• 10 Double Suitcase Deadlifts with two KBs in ea. hand (45lb & 35lb
  kbs)
• 10 Tactical Lunges using one 50lb KB

Hamstring Exercises: performed 10 sets moving randomly between the
following

• 50 Swings (50lb KB)
• 10 Double Swings (2 45lb KBs)
• 50 Alternating Swings (50lb KB)
• 10 Single Leg Squats a.k.a. "Pistols"

More abdominal exercises: minimum of 10-15 reps ea.

• Center pushups balancing on upside down 35lb KB
• Side crunch to overhead press with 35lb KBs
• 50 yd. Bear walking with 45lb KBs
• Overhead pulling situps with 35lb KB
• Slow Twisting situps with 35lb KB
• 15 reps of Ab Wheel from standing position
• Situps with 35lb KB