Lancaster Loves The Bruiser

[canadianclubber]

March 3, 2004
-Whack-a-mole: 2x25
-One arm swipes: 8/8, 10/10, 12/12, 14/14
-Two arm mill: 10/10 x2
-Side Semi: 15/15 x2

I moved fairly quick throughout to get a good sweat going.

I'm feeling a bit of a "thud" on the upper back when doing the one arm swipes, but it is very low impact. Pain on a scale of 1-10 is about 0.5 (zero point five). In time this will probably iron itself out.

[canadianclubber]

Did a slight variation on Steve Maxwell's KB Challenge:

Double clean+press, 10
Single Overhead Squat, 10
Double Windmill, 10
Double Snatch, 10

-rested briefly afterwards, did it a second time.

-rested a bit more, and did

ABC Mills, 31/15 (had to terminate second side early, grip was barbecued)
Hammer Throws (ballistic) 10, 12, 15

-don't know if I'm doing the two handed mills properly or not, but they feel great.

A few conclusions about CBs:

1.CBs work the entire body, not just lower arm and grip;
2.CBs mix very well with KBs, and help to fill in holes;
3.I now have zero respect for "ab exercises" - try a CB and see why!;
4.Be careful when using GTG+CBs - numbers go up, but grip goes down;
5.My shoulders have felt great since I started using CBs.

[canadianclubber]

One arm swipes:

10/10, 12/12, 14/14, 20/20

Did 5x8 on double Bruiser swings earlier in the week, which seemed to help a lot today with explosion.

[canadianclubber]

ABC Barbarians, 3x15
ABC Side Semis, 50/50 (consecutive)
ABC Giant Whip, 2x20
ABC Hammer Throws - ballistic, 3x20

Felt great!

[canadianclubber]

Not much time, but you know what they say about excuses ...

ABC Clockwork Squat, 50 count
Double Swings, 7
ABC Mills, 10/10
Double Swings, 7
ABC Barbarians, 10
Double Swings, 7
Whack-a-Mole, 15
Double Swings, 7
ABC Barbarians, 10
Double Swings, 7
ABC Side Semi, 50 count
Double Swings, 7

Sprinted through this one, and feeling pretty good ... !

[canadianclubber]

Double Swings, 8
Double Swipes, 3, 3, 5, 7
One Arm Swipes, 5/5, 23/23
ABC Mills, 10/10 x3
ABC Clockwork Squat, 50 count
ABC Barbarians, 10, x3

[canadianclubber]

Last night, did:

ABC Hammer Throws (grind), 10
KB Bent Press 2/2
ABC Gama Casts, 10
KB Windmills, 3/3
*repeat this 3x's

This workout was something that I tossed together. It worked very well, and I will definitely repeat a slightly harder version of it soon.

This morning, did:

One arm swipes: 26/26.

Then did a high octane cardio workout, involving bodyweight-only, KBs, and running for 20-25 mins. Good time!

[canadianclubber]

Throughout the day, I did Double KB Sots press (sets of 3) and KB Pistol Variations (sets of 2-3) in GTG style, about 12 sets total over 8 hrs. I plan to continue this for one month or so, and will report back.

Did this one tonight:

Two arm KB Swings, 10
ABC Whack-a-Mole, 10
-repeat 3xs, no rest
*This one was great! More reps next time, this was an experiment.

Double Bruiser Swings, 5x7

ABC Barbarian, 10
KB Bent Press, 2/2
-repeat 3x's, some rest

Finished with ABC Side Semis, 2x50 count

[canadianclubber]

Started w/ 5/5 on one arm swipes, then chalked up and did 30/30. I will cut back to 10/10 at a max on this one for maintenance now.

*Tried to focus on technique and breathing, not the pain. :o)

Then did:

Double Bruiser Swings, 5x3 (about 2" above eye level)
Alternated with 3/3 on pistols using two hands on a Bruiser
*Very good combination, try it!

Then on to:

ABC Clockwork Squats, 25 count
ABC Whack-a-mole, 25

[Scott Sonnon]

Strong work!

[canadianclubber]

Thank you Coach Sonnon. I read your new post above and will definitely watch for that DVD, it looks great!

[canadianclubber]

First of two today:

ABC Flag Press, 8x8
ABC Side Swipe, 10x10/10
ABC Muscle Out Press, 8x8/8
-went through this fairly quickly. Not a bad combination at all!

[canadianclubber]

I've been itching to try HIIT/Catch, so this was session two:

-30 yards between stations
-rested briefly after each segment, i.e., 1, 2, 3, 4, 5 (below)
-5/5 on everything at each station, and 2 rounds of each except #4,5
-used two Bruisers, swinging in one hand, catching in two

1)Swing with one hand, catch in order with two, drop into a deep squat
-ran down, bear run back

2)Bruiser shoulder squats with hand switch
-ran down, fast crab walk back

3)Swing with one hand, catching in side muscle out with two
-ran down, fast duck walk back

4)Swing with one hand, catching in flag press position with two
-ran down, ran back (completed only one round of #4)

5)Swing with one hand, catching in side snatch position with two hands
-ran down, kangaroo hopped back (completed only one round of #5)

This was incredibly tough for me. Adding the animal movements made it much tougher ... but I made it through. Definitely bit off more than I could chew. Will make it easier next time.

[canadianclubber]

One arm swipes, 38/38

Then from here on, everything catch style, releasing with one hand, catching with two hands on the Bruiser. Pretty fast, worked up a good sweat. No running though.

Swing to Flag Position, 8/8
then did Flag press x5 immediately after
x2 rounds

Side swing to muscle out, 8/8
then did Muscle out press x5/5 immediately after
x2 rounds

Side swing to snatch, 8/8, x3

Bruiser shoulder squats with switches, 8/8 x3

Swing to deep squat catch, 5/5, x2

Catch style is A+, try it if you haven't!!!

[Scott Sonnon]

Mighty burly, Chris.

[canadianclubber]

Thanks! I'm hooked, there's no turning back.

[canadianclubber]

Warm up: kettlebell swings, 5/5 x2 (40kg)
Then did kettlebell snatch, 30/30 (40kg, PR)

*interesting since I really haven't been training the snatch at all over the past five weeks. My grip is definitely stronger as a result of the Clubbell work!

Then on to 5 sets of Bruiser shoulder squats with switches, alternated with a short set of high-tension Janda situps. The reps on the shoulder squats ranged from 5 to 12. Interesting, fast-paced combo, try it!

Rested briefly, then did:
ABC Whack-a-mole, 25
Janda, 3x3
ABC Giant whip, 25
Janda, 3x3

[canadianclubber]

Pair of 25s arrived today, so I had to break them in:

Swipes: 5x25
Janda: 5x5

I played around with some catch as well...the 25s are perfect for this! More to come...

[canadianclubber]

Did some catch work today, as follows:
-swing + release in one hand, catch, perform, and swing back in opposite
-third exercise was all on the same side

Side swing to side snatch, 20/20 x2
Side swing to armpit cast, 25/25 x2
Swing to blob clean, flip, catch on the handle, repeat, 10/10 x2
Janda, 5x5

[canadianclubber]

Kettlebell snatch, 32/32 (40kg, PR)
-The increased grip from CB training has added to this, big time. Grip is not even an issue now.

1.Bruiser swing to armpit cast, with switches 5/5 x3
-Swing with one hand, release, catch in opposite hand at ear level and do an armpit cast, down, swing to opposite side, etc. Triceps feel awesome right now!!

2.Bruiser shoulder squats, 15/15 x2
-Good pairing (with #1, above), I will do this one again. The first left the triceps a bit angry, but the second massaged things back to normal.

3.Bruiser swing to flag, 3/3 x2
-Swing with one hand, release, catch in opposite at flag position, hold for 2 secs, down, swing to opposite, etc.

4.Kettlebell clean&jerk, 25 (24kg+24kg)
5.Kettlebell jerk, 25 (24kg+24kg)
6.Janda, 5x5

*Interesting notes:
1)after using lighter, i.e., 25lb CBs, will this hurt Bruiser work? No, in fact the whole process seems enhanced with new exercises.
2)will kettlebell numbers drop when CBs are added/mixed in? No. The high grip and core demands from CBs transfer (speaking personally at least...) rapidly, enhancing kettlebell training all around.

[Scott Sonnon]

Chris,
Great discoveries! It would be great to receive an article from you on Clubbell exercises and program suggestions which can enhance the performance of kettlebell lifters!

[canadianclubber]

I will do that, sure. On that note, I just thought of another finding: previously, after jerks my shoulders would ache as a result of trying to constantly get the kettlebells "back" properly in the overhead lockout. Side note: for those of you unfamiliar with this, the kettlebells are jerked up and back, not simply straight up to lockout. This requires a lot of flexibility. Well, today, (and probably due in large part to the CB work...) there was no discomfort in the shoulders, and the positioning came easier.

[Scott Sonnon]

Another value discovery! Anyone involved in kettlebell sport will find this very, very valuable!

[canadianclubber]

Did the following just now, all on the 25s:

Swipes: 50, 40, 25, 25, 25
Reverse Mills: 25/25 x3 [all one right after the other, no rest at all]
Parry Cast: 5/5, then 5/5 in the reverse right afterwards.

Felt great!

[canadianclubber]

Warmed up with light swings, then did:
Kettlebell snatch, 35/35 (40kg, PR)

Rested, then on to some catch work with the CBs:

Side switch snatches, 25/25
Up switch flags, 25/25
Side switch muscle outs, 25/25
-all three done as a giant set.

Parry casts, 5/5, then did 5/5 in the reverse direction.

Bruiser up swing to flag, 4/4 with a decent pause on each.

Bruiser swipe: 40/40 (PR)

Then switched back to the 25s,

Double reverse parry to back: 2x5
Swings: 20
Swipes: 35

Janda: 5x5

[Scott Sonnon]

Congrats on the PR, Chris! Solid.

[canadianclubber]

Thanks Coach, and I owe a good 10 reps on that number to CB training.

[canadianclubber]

Hit the 25s tonight, and did:

Double swipes, 60 reps consecutive, rested, then decided to do:

128 double swipes/10 minutes. I floor parked about every 20-23 reps, and rested a bit. Very comfortable, didn't stress too much at all.

Reverse Mills, 15/15 x3

Short whips, 6/6 x2

Janda, 3x5

[canadianclubber]

Kettlebell snatch, 38/38 (40kg)
goal=40/40.

ABC Shoulder Casts, 35
ABC Front Squats, 25
ABC Barbarians, 10, 15

Felt great!

[canadianclubber]

(25s) Swipes, 1x75

ABC Front Squats, 25
ABC Gama Cast Circles, 25
ABC Front Squats, 25

[canadianclubber]

All 25s:

Swipes, 3x50, with a few mins between to shake the hands out

Then did the following, back to back:

Short Whips, 10/10 x2
Mills, 15/15
Short Whips, 10/10 x2
Mills, 15/15
Short Whips, 10/10 x2

[canadianclubber]

All 25s:

Swipe, 1x100

Mill, 30/30
Short Whip, 8/8 x3
Reverse Mill, 30/30

Side Swing to Snatch, 15/15
Up Swing to Flag, 10/10
Up Swing to Blob Clean, 10/10

Swipe, 25

[Mike]

Pretty good strength you've got there. I'me very impressed with the amount of repetitions you can do with the heavier clubs.

Great work! Very inspirational for a fellow Canadian here!

[canadianclubber]

Thanks Mike. With the heavier CBs and KBs, I find that it's all about learning how to somehow "spare" the grip during a long set, relax as opposed to "fear" the weight or let emotion take over, and be consistent with training. All the best to you, and thanks again for the kind words.

[Scott Sonnon]

Definitely burly, Chris!

[canadianclubber]

ABC Gama casts w/pivot in order, 2x15

Catch training:

(45)Up swing to armpit cast, 5/5
(45)Up swing to flag, 3/3
(45)Side swing to side snatch, 3/2 **
(45)Up swing to torch, 3/2 **
(45)Side swing to side muscle out, 3/3
*repeated everything x's three
**tried for the first time

KB press+windmill, 5/5 [a press before each windmill]

Hindu Pushups, 30
Hindu Squats, 30
Janda, 3x3

[canadianclubber]

A few new toys arrived today, namely the two new manuals by Coachs Szolek and Chomycia, and the Be Breathed video by Coach Sonnon.

40 kg KB Snatch, 40/40 (new PR by 2 reps). I actually applied some of Be Breathed to this task, and it helped. Rather than struggle for wind like a drowning swimmer, panic, and kick for life, I tried to relax and let the movement "breathe" me so to speak. It hurt, don't get me wrong, but overall things felt better.

Be Breathed - 25 reps
2 KB front squats, 10 slow reps, immediately followed by
ABC front squats, 15 slow reps

Something tells me that Janda will be kicked to the curb for awhile ... :o)

[Scott Sonnon]

Sweet, Chris.

[canadianclubber]

Be Breathed

All 25s:

Mills: 20/20, 25/25, 30/30, 35/35
Reverse Mills: 30/30

[canadianclubber]

Be Breathed

Catch work today, all Bruiser:

Side swing to side snatch, 3/3
Up swing to torch, 3/3
*repeated this four times. These are getting good in terms of strict form.

Then thought what the hell, and tried pressing the Bruiser. Result? Two very clean and strict (pause from CTO position) presses (not consecutive) on the right, and nadda on the left...yet.

Up swing to opposite CTO, alternating, 10 count
Bruiser shoulder squats, 10/10

ABC side swipe, 30 count

[canadianclubber]

Be Breathed

All 25s:

Reverse Mills: 91/91
Swipes: 25

Lost focus on the mill, and the CB almost launched from my then pan fired grip. Doh!

[canadianclubber]

AM

Be Breathed
Mobilized Strength
(25s) Swipes, 1x50

PM

Mobilized Strength
(25s) Swipes, 2x50

(Bruiser) Catch training:
Bruiser up swing to blob clean, flip down to catch on handle: 15/15
-swing the Bruiser up with one hand, catch on blob, flip down, catch on handle, again, same side, etc. This is done pretty quickly, and in one hand only.

*(Bruiser) Bruiser Dominators: 5/5
-my apologies if this already exists, but I think it's new. It's a Bruiser blob snatch + a Bruiser shoulder squat, all in one. Up swing to blob snatch, catch, flip down to catch on the handle, now sink with the backswinging Bruiser and prepare for a shoulder squat, down, and repeat. It flows nicely, but that second catch (after the blob snatch catch, from way above) is pretty challenging to say the least. Everything one hand at a time, needless to say.

[Scott Sonnon]

Freaking burly!

[canadianclubber]

Thanks Coach Sonnon. 500 mills in 18 mins with a 25lb CB (one of your recent accomplishments) is something that I can only dream of right now. It's inspirational and very motivating to read about your training to say the least.

[canadianclubber]

AM
Be Breathed
Mobilized Strength

PM
Be Breathed
Mobilized Strength
(25lb) Catch Training: 20 fast paced minutes, with 40/40 on mills sandwiched in between.

*Will do AM+PM Be Breathed and Mobilized Strength through Friday, but no other training. Need a break.
/Chris Lancaster

[Mike]

Thanks Mike. With the heavier Clubbells® and KBs, I find that it's all about learning how to somehow "spare" the grip during a long set, relax as opposed to "fear" the weight or let emotion take over, and be consistent with training. All the best to you, and thanks again for the kind words.

Chris, the grip is key! When I started I would constantly grip as hard as I could during all exercises. Now I've learned when to grip hard and when to grip a little lighter, I find this MUCH easier on the wrists as well!

GREAT JOB!!!!

[canadianclubber]

Roger that. I'm finding that double CB pendulums teach a tight-loose-tight grip protocol very well by the way.

[Dan Chomycia]

Chris,

Keep up the good work!
I really appreciate how well you are taking to the material and creating new ways to express it! This is what CST is all about!

Talk to you soon!

[canadianclubber]

Thanks Dan, and I really appreciate your (and others) posts on Catch training. Very motivating stuff. A pair of 15s arrived today, but I am trying to stick to my promise of no training until Friday PM. But then again, it would be rude to neglect them...so maybe later on I'll hit some mills. The 15s are for high repetition parallels (new "C4" manual), warrior be strongs, drumming, and cross bows, and Mobilized Strength (new manual) work.

[canadianclubber]

Okay, okay ... so I am a terrible example, since this was supposedly a week off. 15s arrived, and I just had to test them.

(15#) mills, 125/125; then did swipes, 50. Plenty left, but the grip was beginning to sting a bit, so I parked everything ahead of time. Very nice feel, especially on mills.

[canadianclubber]

(15s) Pendulums, 3x10
(15s) Swipes: 1x250
(15) Reverse Mills, 50/50, x3

[canadianclubber]

AM
Mobilized Strength
(25lb) Reverse Mills, 110/110 (one switch)

PM
Mobilized Strength
Be Breathed
(40kg) kettlebell swing, flip 'n catch, 3/3 x6
Jogged two miles

[canadianclubber]

AM
Be Breathed
Mobilized Strength
(24+24kg) KB jerks, 30, 25, 20, 15, 15, 15

PM
Mobilized Strength
Bruiser work: tried a catch style reverse mill, involving a side blob pseudo-snatch, catch, toss out to pendulum, catch on the handle, pendulum swing back in, flip up, and repeat. A few kinks to work through, but it has potential.

Goal=55 jerks (last "test" was to do 50). Will report back on this in two weeks. Shoulders feel great, even after 100+ jerks for the first time in two months or so.

CB work will include parallels, and two Bruiser catch sessions between now and then.

[canadianclubber]

(24+24kg) KB jerks are up to 52 reps so far (50 was the old mark), at one week to go. I'll comment on this more later in the week.

Be Breathed
Mobilized Strength

(15s) Drumming, 50 count
(15) Short whip, 50/50

(then on to the Bruiser..)
Did some one handed mills, reverse mills, and saber grip inward pendulums. Not too bad, but for now I'm going to focus on technique rather than numbers.

(15s)Drumming, 50 count
(15s)Alternating short whips, 50 count

[canadianclubber]

Kettlebell (24kg+24kg) jerks now to 54 reps. Goal=55.

Be Breathed
(25s) Swipes, 3x50
(15) Mill: 1000 total--> done with 50/50, and two switches at 125/125. Felt good. Using a 25 for this would be murder ...

[Scott Sonnon]

Great work, Chris!!

[canadianclubber]

Thanks Coach Sonnon, and give 'em hell tomorrow with the 1250!!

[canadianclubber]

(24kg+24kg) Kettlebell Jerk-->56 reps. Had maybe two more in the tank, but hey, there's always next time. (Goal was 55) Time to put this one away for awhile.

Be Breathed
Mobilized Strength

Going to start a one month high volume CB/KB and running program to hit cardio now.

[Scott Sonnon]

You hit the mark, compadre! Burly!

[canadianclubber]

Thanks Coach, and once again, CB training helped me do this. This time around on jerks (with a little over three months of CB work under my belt), I had no low back or shoulder discomfort at all. I'll do an article on this in the near future to share some findings.

PM workout, all 15s
Be Breathed
Swipes, 1x150
Mills, 35/35
Short whips, 35/35
Swipes, 1x50

[canadianclubber]

Be Breathed

(15#) Mills, 1500 reps total --> done using a series of 25/25, and two or three 50/50 sets when I was feeling lucky. Hands are okay (although they are barking somewhat...), thanks to my KB background. No plans to increase this number (or even repeat this...) whatsoever, the towel is tossed in.

[canadianclubber]

Be Breathed

(25#) Mills, 338 total: (169/169, using 12/12 switches for the most part).

[Scott Sonnon]

Awesome Chris!

[canadianclubber]

Thanks Coach! My goal is 500 reps on a 25# using 15/15 switches.

[Scott Sonnon]

I believe you'll make it soon!

[canadianclubber]

Actually did this yesterday, but due to computer issues I'm posting now ...

(25#) Mills, 640 reps, using 15/15, 12/12, 10/10, and a few 8/8 rounds.
Felt okay. Very tough.

[Scott Sonnon]

Brutal, my friend!! Congratulations on BLOWING AWAY your 500 goal!

[canadianclubber]

Thanks Coach Sonnon.

Yesterday, PM:

(15#) Mills, 200/200, all w/one switch from r to l. Definitely not a max. The new endurance is almost scaring me ...

[canadianclubber]

Last PM
(25s) swipes, 1x50

Today AM
(25) mills, 750 reps nonstop, using 8/8 and 10/10 mixes. The target was 750, so I stopped. Maybe I'll keep this up until the 35# arrives, who knows.

A friend of mine tried the 25# CB today for the first time and was surprised at how heavy it is. He tosses a 53# KB around pretty well, but you should have seen the look on his face when I asked him to try pressing the CB. No dice.

[Scott Sonnon]

Freaking burly, my friend! You're going to dig the 35s. I'm trying to keep my mits off them till after the 28th.

[canadianclubber]

Thanks Coach Sonnon!

PM
Be Breathed
Bruiser work:
Double swings, 2x10 (eye level)
Double swipes, 2x10 nonstop
Double swings, 2x10 (eye level)

During the rest pds, I tried some pressing, and nailed the right side 5 times, but still nadda on the left.

[Scott Sonnon]

You're one strong dude, my friend. :twisted:

[canadianclubber]

Skipped Be Breathed today, but did:

(25#) Mills, 1010 nonstop reps.

I stopped here because a large, painful, hot-poker-style rip was forming on the left palm near my thumb, about 2" long. Right now things are okay for the most part, but had I kept on much longer (which was the plan, I was psyched and had the MP3 blasting tunes in my ear...), my left hand would have been hamburger for sure. On top of that, to mechanically accomodate for the rippage, I probably would have hurt my shoulder, wrist, or elbow, who knows. I simply had to stop.

[Dan Chomycia]

Great work Chris!

[Scott Sonnon]

Freaking burly, amigo! How long did it take you?

[canadianclubber]

Thanks guys!

The time was somewhere around 50 mins, give or take a couple of mins maybe. The goal was one full hour, but it turned out to be too much.

I had a great start out of the blocks (meaning reps/min), but then things started to really get slow and painful near the end. Like I say, the left hand was really becoming an issue, and at that point, the CB handle was starting to feel like a blade. No joke.

If you try this, be extremely careful. There will be a physical price.

It was a small mountain that I wanted to climb physically, psychologically, etc., and right now despite the hand, trap, and tricep pain, I'm feeling pretty good about having done it.

The plan is to take a few days off, then try some loop and rabbit hole drills. I saw the videos earlier today and was sold immediately.

[canadianclubber]

...forgot to mention, the videos can be found in Coach Jones' log just in case you haven't seen them yet.

[canadianclubber]

Be Breathed - (PR) 125 reps on the hurdler. Will try 150 next time, then switch to the next level if successful.

(15) Mill, 150/150, 75/75, 50/50, 35/35, all nonstop
(25s) Swipe, 35

[canadianclubber]

Be Breathed

Double Bruiser Swings, 7x10
-w/50s rest pds + hands slightly above head level at the top

Finished w/40kg KB windmills, 5/5 x 1 set

[canadianclubber]

Be Breathed - 150 reps/hurdler.

(25s) Swipe, 75 nonstop reps
(40kg) Kettlebell windmills, 5/5 x2 sets

I'll stick here for a week at least, and aim for a decent rep count on the next Be Breathed progression, 125 nonstop swipes, and 5/5 x5 sets on the windmills. It's a good workout.

[canadianclubber]

Be Breathed

(25s) Swipe, 80 nonstop reps
(40kg) Kettlebell windmills, 5/5 x3 sets

[canadianclubber]

Felt very tired, probably should have skipped it, but did:

Be Breathed
(25s) swipe, 70 nonstop reps
skipped the kb windmills

No training till Tues other than Be Breathed.

[canadianclubber]

PM Session

Be Breathed
Mobilized Strength

Bruiser Catch Training (release in one, catch in one, hold 2s, release, etc.)
-Up swing to flag, alternating r/l side for 20 count
-Side swing to side muscle out, alternating r/l side for 20 count
(some of these were less than spectacular, but the right was extremely strong throughout)

Then, I continued my experimentation on the "Bruiser Excaliber", another Bruiser Catch drill. Recall that my first contribution was the Bruiser Dominator, discussed here about 5 weeks ago. Here's how the Excaliber works:

1)Bruiser is parked on the floor,
2)Using the right hand, grab the handle, rip it up vertically, and,
3)Catch the blob in the left palm, about low chest level,
4)With left elbow stabilized into ribs,
5)Toss and flip the Bruiser back to the right hand,
6)Catching it in a flag position on the handle, zero choke if possible,
7)Outward pendulum, and back to
8)Left hand,
9)Park it on the floor again,
10)Starting with the left this time, repeat

**Step 2 made me think of ripping a sword ("Excaliber") up, and getting ready for battle ... hence the name.

(25s) Swipe, 105 nonstop reps.

[Scott Sonnon]

Burly is becoming a frequent phrase in response to your log, amigo.

[canadianclubber]

Thanks Coach Sonnon!

Be Breathed
Mobilized Strength

Warm up, then did:
Double Bruiser Swipes, 20 nonstop reps x 1 set
Double Bruiser Swings, 20 reps to high chest x 2 sets

[canadianclubber]

Be Breathed

(25s) Swipe, 125 nonstop reps

[canadianclubber]

Be Breathed
Mobilized Strength

Warm up, then on to:
Double Bruiser Swipes, 26 nonstop reps (short term goal is 30)
Double Bruiser Swings (high chest), 25, 20, 20, 20, 20

[canadianclubber]

Be Breathed
Mobilized Strength

(25s) Swipe, 155 nonstop reps

[canadianclubber]

PM

Be Breathed
(24kg) One arm KB swing, 50/50
(15s) Double mill, 125 count

The double mill (a Coach Jones creation so far as I understand) is awesome by the way!!!

[canadianclubber]

Be Breathed
Mobilized Strength

Double Bruiser Swings (high chest), 50, 25
(15s) Drumming, 75 count

[Scott Sonnon]

Burly as usual. From now on abbreviated in your honor - BAU.

[canadianclubber]

LOL! Thanks!

The double Bruiser swing is now a favorite of mine. I used to try to muscle these back and forth, resulting in a sore back, arm pump, and a fried grip in no time. Don't try this by the way, the Bruiser always wins. Now, I have a better understanding of preserving my grip for high reps (largely through Coach Szolek's OCS manual...), breathing, and coordinating a powerful hip snap.

[Jay76]

Your workouts are truley awesome and brutually hard. Great work. Very motivating. Keep up the great work.

Awesome again :D :evil:

[canadianclubber]

Thanks for the kind words Jay!

Be Breathed
Mobilized Strength

(25s) Swipe, 202 nonstop reps
(15s) Double mill, 100 count

The heavy double swing training is paying off huge on the swipes!!

[canadianclubber]

Be Breathed - hitting more reps on these, feels good!
Mobilized Strength

(Bruisers) Double swings (mid-high chest), 60
(15) Short whip, 55R/60L

[canadianclubber]

AM
Be Breathed
Mobilized Strength
Double Bruiser Swipes, 30 nonstop reps
(15) Short whip, 30/30

PM
Be Breathed
(25s) Swipes, 225 nonstop reps
(25s) Double Mill, 30 count x2 sets

Hit my swipe goals today, so I'm pretty happy right now needless to say. Next, I will most likely move to 24kg KB snatches, swings, Be Breathed, and wait patiently for the 35s and Body Flow. Planning to order in the next couple of days.

[Rich_Hav]

WOW!

Great Work Chris.
Double Bruiser Swipes?

Peace
Rich

[canadianclubber]

Thanks Rich!

Your circuit looks good by the way - painful, but good. I like that fact that you are mixing KBs and CBs.

[canadianclubber]

Be Breathed - increasing the volume on these, with slow and fast tempo
Mobilized Strength

Double Bruiser Swings (mid-high chest), 65, 15
"................" (both hands over head), 10
(15s) Double pendulums, 30 count
(15s) Double snatch, 50

Tried the CB double snatch for the first time tonight, and have to say that it's a keeper for sure. What amazes me is how 15# was able to fry my upper back like that ... !!! Score another one for CBs.

[Cilian McHugh]

The Double Clubbell Snatch is a kicker, maybe think about the extended Snatch also :twisted:

[canadianclubber]

Be Breathed
Mobilized Strength

(15s) Double Snatch, 100
(15s) Extended Double Snatch, 6x30
(15s) Double Snatch, 50
(15s) Double Pendulums, 30 count

[canadianclubber]

Mobilized Strength

Double Bruiser Swipes, 33 nonstop reps
Double Bruiser Swings (mid-high chest), 30, 20
Double Bruiser Snatches, 2*

*Just wanted to see if I could do it. Grip was already on the way out, so it didn't make any sense shooting for more than one or two ego boosters. Well, I did it.

(25s) Double Snatches, 2x20
(25) Mill, 25/25

[canadianclubber]

Be Breathed
Mobilized Strength

Double Bruiser Swipes, 36 nonstop reps
Double Bruiser Swings (mid-high chest), 50
(24kg) Kettlebell Swing (high chest), 100/100 (one switch)

[canadianclubber]

AM
Be Breathed
Mobilized Strength
Double Bruiser Swings (mid chest [bit lower than usual]), 70
(15) Two Hand Ballistic Hammer Throw, 100/100
(15s) Double Pendulums, 65 count

PM
Be Breathed
(24kg) Kettlebell Snatch, 100/100 (one switch) (PR from 70/70)
(40kg) Kettlebell Swing (high chest), 50/50 (one switch)
(15s) Clubbell Drumming, 100 count

[Rich_Hav]

Chris,

Nice work on the PR. And those 40kg swings. :shock:
Congrats Bro.

Peace
Rich

[Scott Sonnon]

BAU, amigo.

[canadianclubber]

Thanks guys!

AM
Be Breathed
Mobilized Strength
(25s) Extended Double Snatches, 25, 25
(25s) Swipes, 75 nonstop

PM
Be Breathed
(15s) Double Pendulums, 100 count
(15s) Warrior Be Strongs, 50
(15s) Double Mills, 4 sets of 25 count

Time to take five days off.

[canadianclubber]

Yesterday AM
Be Breathed
Mobilized Strength
Double Bruiser Swipes, 25, 25 [all nonstop]
Double Bruiser Swings, 100*

*measured 4' up, and put a piece of tape on the wall to help my focus. Both Bruisers were horizontal at that point in the forward swing, and the bottoms were at or slightly over the tape on each repetition. Note that this height is lower than what I had been using.

PM
Be Breathed**
Mobilized Strength
(35) Mill, 50 nonstop reps x 3 sets [switches at 5/side]
(35) Whack-a-mole, 35

**Hit 325 total reps on Be Breathed yesterday.

Today AM
Be Breathed