W.O.D. – Fat Burning

Posted: June 13, 2010 in Primal Living

Ok so today I am going to specifically target some fat burning.  For this routine you will need a good place to run (treadmill is fine) and a kettlebell you are comfortable to lift with.  Ok so here goes:

  • 5 minutes light jog to warm up
  • Sprint intervals, jog for 30 seconds sprint for 30 at 75% max power, 5 rounds
  • 3x rounds of 10m lunge to overhead kettlebell press, rest period is 20 push ups
  • 30 seconds kettlebell alternate hand swings, 5 rounds
  • Shuttle run 5m,10m, 15m 5 rounds
  • 50 burpees

If you are feeling good to go another round, start from the sprint intervals all over again!  Good luck!

Peace out for now


W.O.D – Number 2

Posted: June 12, 2010 in Primal Living

Yes I know this one is two days late!  Been a little busy so didn’t have time to get to my laptop to talk about my last workout.  OK so I left off with the weight session I did on Thursday, it’s now Saturday.  So hill sprints with Tom were different, I decided to bring along my new toy, the 20kg kettlebell!  Happy days!

  We went off to the local woods by our house and found a decent steep hill that we could run up.  Although pretty small, the slippery wet mud was leg sapping enough along with the gradient.  While one of us was doing hill sprints, the other was doing a simple kettlebell work out.  Here is the workout we did:

  • 5 hill sprints/alternate arm kettlebell swings
  • 2 rounds of 2 hill sprints/two-handed kettlebell lift to chin to burpee
  • Continuous push-ups/alternating kettlebell clean
  • 2 rounds of hillsprints up the BIG HILL


Let me just explain the big hill, this is the hill that runs along side the woods and is an absolute killer!  It takes me about 2-3 minutes to get up it at a fairly steady pace!  So when it came to doing them today, armed along with my vibram five fingers, I decided to go for it.  As fast and hard as I possibly could!  It was fairly difficult and really felt my legs turning to big heavy lumps of meat!  I did however enjoy it and felt much better than I normally do on that…maybe I wasn’t pushing as hard as I thought?  Oh well.

Peace out for now

W.O.D – Number 1

Posted: June 10, 2010 in Primal Living

Today I hit the gym and I hit it pretty hard.  I decided to take a day off yesterday to fit two training sessions in for the next two days.  I decided to go to my local gym and do a small circuit before I go and do hill sprints and a weighted kettlebell effort with my mate Tom (who is trying to get fit for the services!)

So here was my first work out of the day :

  • Clean and jerks (40kg with E-Z bar) 5-5-5-5-5 reps
  • 10x Shoulder press (15kg dumbell) 3 rounds
  • 10x Seated upright rows, good form! (95kg) 3 rounds
  • 2 Rounds of crawls superset with 10x bent over flys (about 40m per round)
  • 5 minute run with 1 minute sprint all out effort
  • 10x bicep curls (12.5kg) 3 rounds

I felt pretty awful after the treadmill sprint and I still have no idea why, (maybe lack of food), although I did go all out and really felt my lungs burning away!  I’ve recovered sufficiently enough now to go on hill sprints with a kettlebell workout.  I’ll let you know how the sprints go!

Peace out for now

First day back – W.O.D

Posted: June 8, 2010 in Primal Living

So my first workout in 4 days (yes I know I’ve been slacking, but I’ve been working 12 hours for the last 4 days).  I got to my local gym today and decided that I wanted to break my previous, pathetic time for the 1km row at the end of my workout.  So here it is:

  • 10x Squats (70kg) for 3 rounds
  • 8x Inverted ladder rows, 5 steps
  • 5x Inverted ladder rows, 4 steps
  • 10x Dumbell bench press (15kg), slow as possible with good form 2 rounds
  • 10x Dumbell bench press (20kg) slowest with good form
  • 10x Cable body rotations (20kg) 2 rounds
  • 1km Row

So after doing my weighted workout I decided to hit the rowing machine.  Now last time I did this I managed a poor time of 3:49, which I knew could be improved on.  I wanted to hit a 10 second improvement.  So todays time was 3:38!  11 seconds improvement.  Now I want to beat this again next week.  Hopefully I’ll be able to get another good hill sprting session in too some time this week!

Felt a little bit shakey from the workout but nothing too serious, feel really good now!  Protein shake has been taken and now time to relax!

Rest Day

Posted: June 3, 2010 in Primal Living

Having a break from any activities today. Had a brilliant day yesterday with my girlfriend. Trip to the Zoo and a nice night out at a hotel. Woke up this morning and had breakfast then spa treatments, full body massage for me which was amazing, manicure and Indian head massage for Kirsty.

Peace out for now

W.O.D – Hell

Posted: June 2, 2010 in Primal Living

Holy shit! Today was a hard day for me. Two days already under my belt with training twice a day and one more this morning! I woke up feeling quite sore and achey from the previous activities and decided that today will be one last push before I have a nice relaxing day. So here was today’s effort, not for time:

– 10x pull ups 3 rounds
– 8x cleans 3 rounds (30kg + bar)
– Turkish get ups 5 each side (12.5kg)
– 10x bicep curls 3 rounds (10kg dumbell)
– 1km row as fast as possible

So this seemed relatively easy up until the row. I decided to go all out and try and see how fast I could be, I really began to notice the lactic acid building up in my arms and legs half way through and tried to burst through the pain threshold but I was finding it difficult. In the end I finished the 1km row at 3:49 so definately a time that could be improved upon next time, maybe shave 10 seconds off?

Breakfast time now – smoked salmon with scrammbled egg sounds like a plan to me 🙂 then off to treat the girlfriend and bump.

Peace out for now

W.O.D – Hill Sprints

Posted: June 1, 2010 in Primal Living

Second work out of the day today and I really felt the pain in this one.  Lungs burning and everything!!! NOT ON FIRE by the way!  Ok so my mate Andy Meacock took me out for some nice hill sprinting for half an hour today.  The course was roughly 2.4 miles but took in 4 hills.  This was really hard as we had to go all out on the hills whilst doing active recovery on the flats.  Really enjoyed it and can’t wait to do it again…honestly 🙂

Peace out for now