Monday Training, 10.17.11

Before training I did some yoga and Kali stick sparring with my friend Gary, so I was plenty warmed-up. The first part of my workout was built around  Jungle Gym Chin-Ups and Double Kettlebell Clean & Jerks. I alternated between the two, and laddered up to 5 reps of each 3 times, for a total of 45 Chins and 45 KB Clean & Jerks.

Next, 3 sets of 7 each of Jungle Gym Dips and Single KB Clean & Jerks.

I finished with a mix of KB Swings and sprints. I paced out 50m, and put a kettlebell on each end. I’d start on one end, do 10 KB Swings, sprint to the other end, do 9 KB Swings, etc. until I got down to 1 KB Swing.

Friday Training, 10.14.11

I warmed-up with yoga, joint mobility work, and swinging my Kali sticks. Next up: 10 sets of 5 Jungle Gym Chin-Ups, followed by 3 sets of 15 Single Kettlebell Snatches and 3 sets of 7 Jungle Gym Dips.

To finish, I did a sprint/swing circuit:

• 5 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 25 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 5 KB Swings, 20-m sprint

Wednesday Training, 10.11.11

Another ladder-heavy day today.

I warmed-up with some joint mobility work and swinging the Kali sticks. Then it was onto Jungle Gym Chin-Ups and Double Kettlebell Clean & Jerks. I alternated between the two, and laddered up to 5 reps of each 3 times, for a total of 45 Chins and 45 KB Clean & Jerks.

Next, 3 sets of 7 Jungle Gym Dips, 7 TNT Cable Side Raises, and 10 Hindu Push-Ups. I admit it: The Side Raises are purely a vanity move, but what the heck.

I finished with a mix of KB Swings and sprints. I paced out 50m, and put a kettlebell on each end. I’d start on one end, do 10 KB Swings, sprint to the other end, do 9 KB Swings, etc. until I got down to 1 KB Swing.

I cooled down with 10-min of yoga.

Monday Training, 10.10.11

Warmed-up with 10-min of Hindu Push-Ups and Squats, 15/15 style. I also practiced some single-stick Kali techniques.

Next up, Jungle Gym Chin-Ups and Dips, 3 sets of 8 each, followed by 1-Arm Kettlebell Snatches, 3X15.

To finish, I did a sprint/swing circuit:

• 5 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 25 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 5 KB Swings, 20-m sprint

I cooled-down with a leisurely stroll through the park.

Wednesday Training, 10.5.11

Warmed-up with some joint mobility work and yoga. For the first training circuit, I alternated between Double Kettlebell Jerks and Jungle Gym Chin-Ups. I did ascending/descending ladders of each, doing 2 Chins for every 1 Jerk. I’d work up to 3 Jerks and 6 Chins, and then go back down the ladder to 1 Jerk and 2 Chins, so the circuit looked like this:

• 1 Dbl KB Jerks, 2 Chins
• 2 Dbl KB Jerks, 4 Chins
• 3 Dbl KB Jerks, 6 Chins
• 2 Dbl KB Jerks, 4 Chins
• 1 Dbl KB Jerks, 2 Chins

I did this circuit twice.

Next, alternating sets of KB Snatches and Jungle Gym Dips, 3X7 of each.

To finish, it was a mix of KB Swings and sprints. I paced out 50m, and put a kettlebell on each end. I’d start on one end, do 10 KB Swings, sprint to the other end, do 9 KB Swings, etc. until I got down to 1 KB Swing. This was a pretty quick finisher, but challenging, as you are in constant motion with little chance to rest.

Monday Training, 10.3.11

Once again, I broke my training into two segments today, one in the morning, one in the afternoon.

AM

Trained at the Kapiolani Park fitness station in the morning, and did nothing but bodyweight work. After doing some joint mobility exercises to warm-up, I did the following circuit:

• 5 Pull-Ups
• 7 Parallel Bar Dips
• 10 Hindu Push-Ups
• 20 Hindu Squats

I repeated this circuit a total of 4 times, and then finished with 3 sets of 5 Neutral Grip Chin-Ups. I capped my morning training with some yoga on the beach and a 400m ocean swim.

PM

In the afternoon I did my kettlebell work. For the first part of the workout, I did a circuit of 3 exercises:

• 8 Jungle Gym Chin-Ups
• 8 1-Arm KB Military Presses
• 5 KB Renegade Rows

I repeated this circuit 3 times, and then did 3 sets of 7 Jungle Gym Dips. To finish, I did a sprint/swing circuit:

• 5 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 25 KB Swings, 20-m sprint
• 20 KB Swings, 20-m sprint
• 15 KB Swings, 20-m sprint
• 10 KB Swings, 20-m sprint
• 5 KB Swings, 20-m sprint

I cooled-down with a leisurely stroll through the park.

Friday Training, 9.30.11

I broke my training into two segments today, one in the morning, one in the afternoon.

AM

Trained at the Kapiolani Park fitness station this morning, and did nothing but bodyweight work. After doing some joint mobility exercises to warm-up, I did the following circuit:

• 5 Pull-Ups
• 7 Parallel Bar Dips
• 10 Hindu Push-Ups
• 20 Hindu Squats

I repeated this circuit a total of 5 times, and then finished with 3 sets of 5 Neutral Grip Chin-Ups. I capped my morning training with some yoga on the beach and a 400m ocean swim.

PM

In the afternoon I added some kettlebell stuff to the mix. Once again, I did a circuit of several exercises:

• 10 Hindu Push-Ups
• 20 Hindu Squats
• 3 Turkish Get-Ups
• 5 Chin-Ups

I repeated this circuit 3 times, and then did 10-min of KB Swings, 30/30 style. I finished with 10-min of yoga.