Purposeful Primitive Online

Sunday- Dead lifted with Chris Hardy today. Also worked on some one legged kettlebell dead lifts to work on stability. I have a lot of work to do but it’s getting better.

Session went well and we taped in so Marty could take a look at our form and make sure we are drilled in.

Warmed up with some reps at 135, 185 and 235. Did two sets of 5 with 245 pounds. Worked like the devil to rock back and get my hips down and back. Felt wonderful today and had a lot in me left over.

Monday- Did Pavel Close Grip Bench Press program today to find my 10 rep max at 145. Lots of work to do here as I haven’t bench at all in at least 18 years. I wasn’t a great bench presser as a football player years ago and plan on using the CGBP to help my kettlebell military press numbers.

Front Squat went well today. Did a nice warm up of face the wall squats first to get the joints geared up. Did a few reps at 45 lbs, some at 65 and 95 as well before doing my two work sets of 5 at 155. Felt very good and went to depths previously unknown. Glutes are paying for it now.

Recon Ron pull ups were 8,7,5,5 and 5. Best round of pull ups in sometime. Will Williams, Phil Scarito and Chris Hardy have helped me dial these in.

Tuesday- Did some wall squats, pumps and halos to get warmed up. Then did 20 swings with the 32 kg kettlebell. Next I strapped on my heart rate monitor to see what my results would be for my snatch work. I did 3 sets of all out two minute kettlebell snatch sprints. First round I did 50 reps, second round was 49 and the third was 43. 142 in 6 minutes. Last set was a bit sloppy as my heart rate hadn’t fully recovered.  Rest for six minutes between each sprint. Grip was a bit off on the last round as well. After the kettlebell ballistics, I did Pavel’s press recommendation of five 24 kg presses, two at 32 and then one single. Total workout time was 30 minutes. Burned 350 calories with total work time of 6 minutes and change when I through the presses in too. Average heart rate was 72% of maximum and I got to 101% of max heart rate in the last two minute sprint. Making progress for sure.