Finally got the chance to take Avi out on a run in the Bob Revolution (she hadn’t really been big enough previously). Only ran a mile as it’s sunny but still cold (37F) outside. Avi was in her full body panda suit (Think: Maggie in her huge snow outfit on the Simpsons) so she kept warm and promptly fell asleep.

Didn’t time it.

Also took my new VFF Flows for a spin. Feet feel toasty.

5x5 Ring Dips, superset with
5x6 2x53 lb. kettlebell swings

Then,

2x5 kipping pull-ups w/30 lb. weighted vest
2x5 2x53 lb. kettlebell front squats w/30 lb. weighted vest

Short on time and breath, I stopped there.

44 Hours fasted decided to do a slowburn work out (one set, 5 reps goal, very slowly executed):

5 super slow squats with 50 lb. weighted vest
5/side super slow lunges w/50 lb. vest
4.5 super slow pull-ups
5/side super slow 35 lb. kb rows
5 super slow ring push-ups
5/side super slow 18 lb. kb military presses

Finished with a couple of holds – hanging from the pull-up bar w/back to ground/knees tucked – held above rings with knees to chest.

Making a meatza for dinner.

Just doing stuff as I think of it … I need to go over some old workouts so I can come up with some routines.

5 ring dips
7 chin-ups
5/side lunges
10 air squats
10/side 53 lb. kettlebell cleans
5/side 70 lb. ipsilateral kettlebell dead lifts
10 count ring pike hang
10 count ring frog stand (?)
10/side 70 lb. kb high-pulls
3/side 70 lb. kb snatches
10 count pull-up bar hang (legs tucked to chest/back parallel to ground)
10 count rings with legs straight forward (body makes L-shape)
2x5 2x53 lb. kettlebell thrusters
10 ATB Figure-8s/flip @ 53 lb. kb
5/side push-ups to 53 lb. kb renegade row

First workout of 2010 was pretty simple, but for whatever reason*, it wiped me out.

10x10 kipping pull-ups, superset with
10x10 ring push-ups

Then, 5x10 50 lb. weighted vest squats.

* I think it may be that I fasted for 46 hours from Sunday night to Tuesday dinner. Then a small fast from 10pm Tuesday to 3:30pm today.

2x6 ring dips
1x5 ring dips
1x3.5 ring dips
1x2.5 + 1 negative ring dips

10 minutes, 10 70 lb. kettlebell swings/minute

Ran a mile in a bit under 12 minutes. Slow and easy.

10 kipping pull-ups
10 ring push-ups
10 35 lb. kettlebell press-(ups) – just military presses (PUx3)
10 53 lb. kettlebell swings

Three sets.

18 lb. kettlebell drills:

1 min of ATB uppercut flips
1 min of alternating arm swing w/flip
1 min of swing/flip/catch/push/swing
1 min ATB
Repeat 1x

Got a 50 lb. weighted vest! Promptly took the weight down to 30 lbs though.

Did:

5x5 Kipping Pull-ups w/ 30 lb. vest, superset with
5x5 2x53 lb., 30 lb. vest, front squats

5x6 ring dips, superset with
5x7 2x53 lb. kettlebell swings

4th/5th sets of ring dips were 4/1/1

5x7 20 lb. kipping pull-ups, superset with
5x6 2x53 lb. kettlebell push presses

Quick workout today, but still pushed my lower body a bit.

5x7 2x53 lb. kettlebell front squats

Interspersed with 10 second suspensions/hangs on my rings (working on core stability).