Sheiko Week 3 Day 2

Deadlift
405x5; 405x5; 405

Standing MP
155x5; 155x5; 155x5; 155x7

Notes
-Obviously nothing about this workout was "Sheiko," but I didn't have time for anything else.
-Training partner and I agreed that our "recovery" kettlebell session went a little too far yesterday and affected the lifts today.

Kettlebell Recovery Session

Stretching, dynamic moves for warm-ups.  Really working on hip flexibility.

KB Complexes
35 lb KB.  Swings x Clean & Press
50; 15/15
50; 15/15
50; 15/15

KB 1 Arm OH Walk
40 yards left, 40 yards right; 40 yards left, 40 yards right

Notes
-Right shoulder almost back to normal.  KB press and waiters walks makes the shoulder joint feel awesome.

Sheiko Week 3 Day 1

Squat
275x3; 315x3; 315x3; 365x3; 365x3; 365x3; 365x3

Bench
225x3; 240x3; 240x3; 275x3; 275x3; 275x3

Leg Press
270x10; 360x10; 450x10; 500x10

YTI's
5x14/14/14; 5x10/10/10; 5x10/10/10

Standing Calves (toes out) supersetted w/ Seated Calves
120x14; 120x14; 120x14
90x8; 90x8; 90x8


Notes
-Dropped the second round of squats, benched as prescribed.  My first exam worth 100% of my grade is one week away.  I'll continue to strive to do the program as outlined, but grades are more important than performing a second squat session while already balls deep in a russian volume routine.

-Overall I feel good. A little beat down, but nothing more than I'd expect.

Sheiko Week 2 Day 3

Warm-ups

Took extra time to warm-up today.  5 mins erg row machine.  Static/dynamic stretching.  Goblet squats, KB Swings, and KB Clean & Press.  Every time I take my time with warm-up I have a better training session.

LIFT

Squat

225x2; 275x2; 315x2; 335x2; 335x2 (vid)

Bench

225x3; 240x3; 255x3; 275x2; 275x2(vid); 290x1; 290x1; 245x3; 225x3

Y.T.I's

5x13/13/13; 5x13/13/13

Farmer's Walks

80/80 x 40 yds; 80/80 x 40 yds; 80/80 x 40 yds; 80/80 x 40 yds;

Standing Calf supersetted w/ Tibialis Anterior Raise

150x15; 150x15; 150x15

10x8; 10x8; 10x8

Squat vid: http://youtu.be/KWCPf1rwFeY

Bench Vid: http://www.youtube.com/watch?v=0XT2pF7LmOo&feature=youtu.be

Notes
-I significantly reduced squat volume because the gym was closed yesterday, and I have a big squat session on Monday.

-Squat form.  I feel its definitely improved, but still has a long way to go.  Compare the above 335 vid to the 420x5 from September 3rd.  First, I'm getting a lot deeper.  I was below parallel today (especially the second rep).  Second, my upper back work has definitely improved my hand/arm position.  Look how they flared straight back in the 420 vid. At 335, the angle is much better.  I'm also more upright.  With that said, I still don't think it looks great.  Most noticeable is how much forward lean I have before even beginning the squat.  I'm seriously considering moving to a high bar squat.  I'll continue to work on mobility/flexibility...there is a lot I need to address, and really its a matter of totally committing to fixing the issues.  I haven't really been able to do that yet.  I'm doing a bunch of stuff, but I need to do more.  Knee stress was moderate.

-Bench form.  Pretty pleased with this overall.  Its obvious I'm tight and my entire body is under control.  There isn't much movement at all.  Bar path looks good.  I like the arc back towards the pins.  Really engages my triceps.  Also, its hard to tell from the vid angle, but I'm tucking my elbows pretty well.  The most noticeable issue is the head raise.  Honestly, I've done this for a long time and its something I'll have to really focus on changing.

Sheiko Week 2 Day 2

Extra long stretching warm-up

Deadlifts
315x3; 365x2; 405x3; 405x3; 435x3; 435x3; 435x3; 445x2

Standing OHP
150x5; 150x5; 150x1.5* (started to black out, lol wut); 150x5; 150x5; 150x5

Semi-Sumo Rack Pulls 
Bar just below knee caps, in the "soft spot"
315x3; 365x3; 405x3 (straps); 455x3; 455x (vid) 3; 455x3

Close Hammer Grip Cable Row 
elbows tucked and super hard retraction
150x10; 150x10; 150x10

Standing Calf
135x18; 135x18; 135x18

*On my next set after the near blackout, I realized I was attempting to do the entire set without breathing.  Not the brightest thing to when putting a bunch of steel directly above your cranium.

Rack Pull vid: http://www.youtube.com/watch?v=QsennGncPu4

Notes
-Today ended up being an important training day.  Everything "came together."  I don't mean that I felt extremely strong or fresh.  I shouldn't feel like that on this program.  I felt semi-fatigued, but with the conditioning and power to get through a long heavy workout.  Tons of stuff at play right now, but I navigated the last few weeks correctly to get to the point where these heavy workouts are at the right intensity, and the KB workouts in between are actually working to aid recovery (as opposed to hampering progress).  I only take the time to write stuff like this because it is really helpful down the line when programming for similar situations.

-Tried the semi-sumo pulls because I wanted to get some heavy back work in.  Sheiko actually calls for a bunch of rack pulls and "deadlifts to knees" every week... but its an insane amount of heavy pulling to just start off with week 1.  These felt pretty good.  I did semi-sumo because conventional rack pulls have always felt terrible.  Today was no different.  There is something about the unnatural starting back position that makes it feel dangerous.  I don't feel that way with my knees wider and arms between my legs.

Slight flex, slight gut suck-in.  Haha.

Kettlebell Conditioning

5 minute warm-up on row machine.  Stretching, etc.

KB Swings
50; 50; 50 (150 total, +30 PR)

Superset
Clean & Press
10; 10; 10

Notes
-Swings felt considerably easier as compared to last week. Short term goal: 100 swing set.  Mid term goal: 3 x 100 swings in one workout. When I hit that I'll move up to the 52 lb bell.  I really really like high rep KB swings for recovery.

Sheiko Week 2 Day 1

Warm-up:  5 minute Row machine, stretching, etc.

Squat
4x225; 3x275; 3x315; 3x315; 2x365; 2x365; 2x365; 2x365

Bench
225x3; 240x3; 275x2; 275x2; 275x2; 275x2

Squat
225x3; 250x2; 290x3; 290x3; 335x3; 335x3; 335x3

Y.T.I.'s supersetted w/ Standing Calf
5x12/12/12; 5x12/12/12; 5x10/10/10

120x18; 120x18; 120x18


Notes
-That wasn't too much fun.  No part of my body wanted to get back under the bar a second time for squats.
-Had an olympic lifting bro watch me on my last squat sets and he said I was easily below parallel.

Edit:  Here is what the program called for in terms of sets/reps tonight.  I round to make taking plates on and off easier... at this level of volume it really doesn't matter.

                Sets          Reps

Squat        1              4              50%        225

                1              4              60%        270

                2              3              70%        315

                4              2              80%        360

Bench       1              3              50%        170

                1              3              60%        204

                1              3              70%        238

                4              2              80%        272

Squat        1              3              55%        247.5

                1              3              65%        292.5

                3              3              75%        337.5

Sheiko Week 1 Day 3

Bench
135x8; 185x4; 205x3; 240x3; 255x3; 275x2; 275x2; 290x1; 290x1; 275x6 (rage filled paused reps)

Squat
225x5; 275x3; 315x3; 3x335; 3x335; 3x335; 3x335

YTI's on Incline
5x10/10/10; 5x10/10/10; 5x10/10/10

Leg Press
300x12; 300x12; 300x18

DB Curls (actually squeezing at the top)
35x10; 35x10

Seated DB Press
55x10; 55x10

Facepulls
50x10; 50x10

Notes
-Bench felt great, squat was a struggle.  Week 1 took a toll on my lower back.  I really had to grind through the reps.

-I was supposed to reverse pyramid all the way back down on bench... I have a workout partner now (doing a modified starting strength), so I'm not going to make him sit there are watch me do 5+ more sets.  I ended with a more challenging 275 set.

Sheiko Week 1 Day 2

Deadlift
135x8; 135x8; 225x3; 315x3; 365x1; 405x3; 405x3; 425x3; 425x3; 425x3

Overhead Press
95x8; 135x5; 145x5; 145x5; 145x5; 145x4 (failed 5)

Bulgarian Split Squat
Bar x 5/5; Bar x 5/5

HG Cable Row
3x10... forget weight

Notes
-Well, I've had better days in the gym.  Warming up, I could tell deadlift was weak.  I dropped the two 5x365 sets so I could get the heavier work in.

-OHP felt weak too... I haven't missed a lift in the gym in a long time.  I cant even remember the last time, but it was probably well over a year a go.  Tonight it was a combination of my core being blasted from muscling through deadlifts, and sore tri's from a bunch of benching.  I lost focus as well and didn't really even attempt to grind it out.

Kettlebell Recovery Session

5 minutes of stretching

Kettlebell Work

• Static Holds in the  bottom Goblet Squat Position
• 3 Turkish getups per side
• 50 Swings
• Waiter's Walk:  80 yards down and 80 yards back. Switching hands each time.  3 total trips.

Notes

-Quick, light session to get stretched out and get the blood flowing.  Surprisingly, not too sore from last night. Guess that means my conditioning week worked.

Sheiko: Week 1 Day 1

Bench
135x10; 185x4; 205x3; 240x3; 255x3; 255x3; 255x3; 255x3

Squat
135x8; 225x5; 275x5; 315x5; 315x5; 315x5; 315x5; 315x5

Bench
185x4; 225x4; 225x4; 240x4; 240x4; 240x4; 240x4

Y.T.I's
5x8/8/8; 5x8/8/8; 5x8/8/8

Leg Press
210x10; 210x10; 210x10

Facepulls
10x16; 10x12

Workout Time: 70 minutes.

Notes
-So it begins.  Nothing much to say, the workout volume speaks for itself.   Going back to bench after high volume squats was challenging.  It had to force myself to stay in a tight position.  My body was tired.

-I'm going to sleep like a baby.

Sheiko Conditioning Day 3

Saturday, November 12th - Lift

Squat 
225x3; 275x3; 275x3; 275x3; 275x3; 315x2 (belt); 365x1; 405x3 (wraps)

Bench
3x225; 3x225; 3x240; 3x240; 3x240; 3x245

YTI's
5x/8/8/8; 5x8/8/8; 5x8/8/8

DB Curl supersetted w/ Seated DB Shoulder Press
40x10; 40x10; 40x10
50x10; 50x10; 50x10

-----------------------------------------------------------------------------------------------------------

Friday November 11th - KB Complexes

16kg Complex

Swing x Clean & Press x Goblet Squat

40 x 10/10 x 20

40 x 10/10 x 20

40 x 10/10 x 20

Notes

-I was supposed to stop with the 275 sets, but my friend was testing his max, and I was curious to see where I'm at with backsquats after 8+ weeks off.  405 felt smooth all things considered.  I feel I've lost almost nothing with squats. I had more than 405x3 in me, but I stopped because I had enough information.  

-I attribute a few things to the squat improvements: not squatting, rock solid lowback from deadlifting 5x a week, improved hip flexibility from mobility/goblet squats, and better hand positioning on the bar.  I noticed my hands naturally came in much narrower than usual on the bar.  Elbows were pointed to the floor.  I think this has to do with  the upper back stretching in the past 1.5 weeks.  I have a long way to go, but everything feels more natural.

-Time to turn it up.  Sheiko begins...

Sheiko Conditioning Day 2

Only possible time to deadlift workout today was in the morning.  I wouldn't like doing this on a consistent basis.

Deadlifts
315x1; 345x4; 405x3; 405x3; 405x3

Standing Strict Press
135x3; 135x3; 135x3; 135x3; 185x3  (belt)

Y.T.I.'s on incline
5x10/10/10; 5x10/10/10; 5x10/10/10

Notes
-My body wants nothing to do with deadlifts in the morning.  Pulls felt horrible for the most part, until the last set.  That felt average.

-Press was fun.  I love reading the the old stories about when the Press was the ultimate lift.  I regret not ever seriously training it.  185x3 is technically a PR.  I've done more as a push press, but not super strict.  I'm happy I have a baseline now.  I'll probably train it linear progression for the time being.

Lunch Time Kettlebell Sesh

Kettlebell Swings
45; 45; 40

KB Clean & Press
20 Right, 20 left - one set

Workout time: 13 minutes

I had a uniquely satisfying feeling coming back from the gym, pounding my triple scoop protein shake, and seeing  all the sedentary porkers eating pizza, ravioli's and big-ass sandwiches.

Sheiko Conditioning Week: Day 1

It's retarded to dive head first into Sheiko if you aren't used to the heavy volume.  Since I haven't done a back squat in well over 2 months, I need to ease into this a little bit.


Squat
225x3; 245x3; 275x3; 275x3; 275x3

Bench
185x3; 205x3; 205x3; 240x3; 240x3; 240x3

Y.T.I.'s  (for external rotation)
5x5; 5x5; 5x5

Leg Press
180x10; 180x10; 180x10

DB Row
80x8; 80x8; 80x8

Notes
-So the big question today leading into today was squats.  I actually felt strong haha.  Good pop, and I feel much more upright (compared to where I was before). I still have A LOT of work, but I'm seeing improvement.  I need to get more consistent with my daily mobility work. The couch stretch, glute bridge, and goblet squat seem to have the biggest impact.  Paused goblet squats are really helping me open up my hips and find a better bottom position.

-The Y.T.I's are for external rotation. The "Y" position is excruciating on my shoulder.  Bench and chins 5x a week for 7 weeks really fucked up my shoulder.  I meant to do facepulls and pushups after reading Mike Robertson's article, but I forgot.

A.M. Kettlebell Workout

Stretching/Foam Roller for warm-ups.

Turkish Get-ups
-3 per side

KB Swings
40; 40; 40 (120 swings - PR)

Goblet Squat
10 reps... deep paused in bottom position

Notes
-Great way to start the day.  Finished the KB work by the end of the song.

Kettlebell Complexes

Turkish Get-up form work to warm-up

Complexes 
Swings  x Clean & Press x Goblet Squat
20; 10/10; 20
20; 10/10; 20
20; 10/10; 20

Notes
-I talked Dede into getting the 8kg (17.6 lbs). She joined me and a buddy of mine for today's workout outside.  Its a lot of fun working in a group.  I think KB's are a perfect introduction of strength training for females.  In 10 minutes, she was doing textbook swings and goblet squats.  This is something she can do by herself whenever she wants now.  Try accomplishing that with a barbell back squat.

-I'm contemplating just doing kettlebell stuff for another week before starting sheiko.  I really feel like this is rebuilding my body.  My flexibility, specifically the bottom position of the squat, is really improving.

-Hamstrings are pretty sore right now, but I'm going to start doing KB work daily.  Dan John recommends 75-250 swings for a "minimum effective dose."

Improving the Overhead Press - Keith Wassung

Improving the Overhead Press

By Keith Wassung

The overhead press has always been the premiere shoulder exercise for strength and development. Few exercises are as satisfying as the overhead press. I believe that if you could find a remote, primitive island in the world and left a loaded barbell on the beach in the middle of the night, within a week, the men of the island would be trying to lift it over their heads. The heaviest recorded weight that has been pressed in an overhead manner was 535lbs by Ken Patera, in the early 1970’s. Patera, who became famous as a professional wrestler, may have been the strongest man ever to compete in Olympic lifting, but he lacked the technical proficiency of his competitors

Pressing big weights is a real kick and it is rare to see in most gyms. Many years ago, I visited the original Golds Gym in Santa Monica with some friends. We were dressed in street clothes and were wandering around, watching all of the bodybuilders train. We came to a seated press unit and my friends coaxed me to do some overhead presses. I did not want to do this knowing that I was amongst people who routinely pressed 300lbs for 8-10 reps, or at least that is what I was led to believe by reading the various magazines. I started warming up and as I added weight, I began drawing on-lookers. By the time I had 315lbs on the bar, about three-fourths of the gym members had gathered around to watch (talk about pressure) I did 4 hard reps with the crowd enthusiastically cheering me on.

One of the most common questions that I am asked is what is the best combination of sets and reps to do in order to achieve increased strength and development. My answer has always been that it really does not matter as long as you are training in a progressive manner. Progression and overload are two very important principles that must be followed, yet are often overlooked in many people’s training program. Strength and development is as much of an art, as it is a science. You have to experiment, keep track of your numbers in a training log and make adjustments as necessary. I have always believed that the best way to make consistent, long-term progress is to do a wide range of repetitions in your training,

In order to increase your standing overhead press, you have to develop near perfect technique, strengthen your weak points and get your body physically and mentally prepared to lift heavy weights over your head.

Technique

The body has to work in harmony with itself as a unit. Each muscle or set of contracting muscles has an opposite set of muscles, which are referred to as the antagonistic muscles. For example, the triceps are antagonistic to the biceps when doing barbell curls. To maximize your training, the antagonistic muscles need to be set or balanced against the contractor muscles. When standing in the traditional upright stance, there is little balance and once the lifting begins, the antagonistic muscles actually begin draining the contractor (the ones used in the exercise) muscles of strength and energy. To place yourself in the strongest standing position, you should place one foot approximately 3-4 inches in front of the other in a staggered stance. This will place you in a much stronger stance permitting more work to be performed. Boxers, martial artists, baseball players and track and field athletes also use the staggered stance. If you ever see pictures of past Olympic lifters such as Vasily Alexeev or Paul Anderson, you will notice that their feet are staggered when elevating weights overhead.

Practice with a somewhat narrower grip-many people use the same grip on their overheads that they do on the bench press but bringing your grip in just a bit will give you a stronger and faster press. Take the barbell from the uprights and get set into your stance, maintaining tightness in the mid-section and lower back. When you begin pressing the bar, you want to be looking at a very slight up angle. This will take your head slightly back and will allow the bar to pass in front of your face without having to change the trajectory of the bar. As the bar clears the top of your head, you will want to push the bar up and slightly back in a straight line so that you end up with the bar directly over the center of your head.

You would be surprised how many people perform this movement incorrectly. Instead of pressing so that the weight ends up overhead, it ends up actually in front of the head. The leverage that your shoulders have to work against when you’re in this adverse position can really put undue and unnecessary stress on your shoulders-the joints, not the muscles, and will inhibit you from pressing the maximum amount of weight in this exercise.

Lock the bar out, lower back to your shoulders and repeat for the desired number of reps. It is important to start each press from a stopped position. It is easy to develop a habit of lowering the weight and then rebounding off the shoulders to start the next rep. By starting each rep from a “dead” position, you might initially have to reduce the weight you are lifting, but you will be much stronger in the end, especially when performing maximum singles.

Strengthening Weak Points

One of the limiting factors in the overhead press is the strength and flexibility of the lower back and mid-section. Train your mid-section as hard as you train anything else. Mid-section weakness is very common among lifters. It is not that the mid-section is weak, but it is weak in comparison to other parts of the body that are worked in a progressive manner. If your goal is strength and power, then traditional abdominal isolation exercises, such as crunches and leg raises will only take you so far in your quest for optimal strength and development.

The purpose of the mid-section is primarily for stabilization and therefore this area needs to be worked in a static manner. Do as much of your mid-section training as you can while standing on your feet. Perform overhead lockouts, overhead shrugs and learn to do overhead squats ( Use a search engine and type in overhead squats, Dan John to learn this valuable exercise from the master himself) I like to elevate objects such as dumbbells or a keg over my head and then go for a walk around the neighborhood or up and down the stairs. I walk until I cannot keep the weight overhead, then I place it on the ground, rest for 20 seconds and then keep moving again. These types of exercises will build your mid-section and have a tremendous impact on your overall strength and physical preparedness.

If you have been working hard on basic exercises such as squats, dead lifts or rows, you have no doubt experienced either a stiff back or overworked lumbar muscles to the point where you cannot relax or tighten them completely. Your back can become as "stiff as a board" with the lumbar muscles so hard to the touch or so fatigued that they are like a steel spring that has been overstretched. It is essential to have the back properly stretched and warmed up prior to performing any type of overhead presses. Hanging from a chinning bar for a minute or two each day will decompress the lumbar spine and increase flexibility. I also like to do some hyperextensions and some very light bent leg dead lifts in order to prepare the lumbar spine for overhead presses.

Overload & Adjunct Exercises

Marathon runners traditionally trained by running in excess of one hundred miles each week always at or near marathon pace and speed. The legendary running coach, Arthur Lydiard of New Zealand was one of the first coaches who realized that long distance runners could improve their race times by performing sprint training in their workouts. He used to have his marathon runners compete in the sprint events at the club level. All of his runners hated sprinting but they all loved setting records and winning world and Olympic championships. Coach Lydiard improved his runner’s performance by employing a form of overload. The first principle of weight training is overload. Overload refers to placing greater than usual demands on the muscle group being worked. In essence, to increase muscular performance, a muscle group must be worked harder than it usually works to complete everyday activities. As muscle strength and/or endurance increase, the amount of resistance or repetitions necessary for overload must increase as well. The Overload Principle is a concept based on "overloading" the muscles by lifting more than it is use to doing.

The primary method of overload for the overhead press is the seated overhead press. This exercise will allow you to work the pressing muscles of the upper body, while minimizing the stress on the lower back. I have found that by alternating the standing press with the seated press, I can use heavier weight and train with a much greater frequency that if I were to only perform standing presses.

When performing the seated MAKE SURE that you do this with the back braced-do not do this movement sitting on the end of a flat bench or on a stool as this places a great deal of stress on the lumbar spine, which is what we are trying to avoid in the first place. The design of the seated press machine if very important.

You don’t want the back of the unit to come up in higher than your shoulders-if it does, you can’t get your head out of the way of the bar. You also want to be sure that you can brace your feet against something in order to drive the low back solidly against the backboard of the unit. If you do not have the ideal apparatus as your gym, then might have to mix and match some equipment pieces in order to achieve the desired effect. This is why you should always keep a roll of duct tape in your gym bag!

I also suggest doing the seated presses starting from the bottom position and not where someone hands it to you from the overhead position, and then you bring it down and back up-you want to mimic the mechanics of the standing overhead press as much as possible. For some variety, you can do a seated 80-degree incline press as a core exercise. This also takes the lower back out of it and really allows you to get used to lifting heavy weights overhead. I believe that if I had never done the seated presses and the 80-degree presses, I would have never exceeded 300lbs in the standing overhead press.

The next movement is a heavy push press done in the power rack. Use a weight that is roughly equivalent to your best single rep in the standing overhead press. You put the pins 4-5 inches below the starting position. squat down and get set with the bar, explode up elevate the bar to just over the top of your head, and then slowly count to 4 on the way down, set it on the pins, explode and repeat for 6 total reps-this is the most brutal thing I have ever done for the upper body-you will likely need a spotter (just to yell at you, rather than for safety reasons) and if you feel like or want to do a second set, then you did not use enough weight on your first set. This will do as much to improve your overhead strength capacity as anything I know.

If you need to improve the strength of your triceps then consider doing some overhead presses while using a narrow grip. I use the same grip that I would for a narrow grip bench press with the index fingers being on the smooth part of the bar and the middle finger on the knurling. You will find that your arms may prevent you from lowering the bar all the way down to the upper chest/shoulder region. Use whatever range of motion works for you. As an added twist, you can use this same grip to do overhead lockouts. Place the pins in the power rack so that the bar is even with the top of the head and then press the weight to lockout.

Barbell bent over rows are an excellent adjunct movement for the overhead press. It is safe to say that barbell rows are an excellent adjunct movement for just about every lift. Work this movement hard and don't be surprised if you see increases in all of your lifts as well an increases in muscular development. One of the great aspects of the bent-over row is that there is a wide variety of techniques and variations to chose from which means that just about anyone can find a method of performing this movement regardless of their body structure. The important thing is to ensure that your technique is consistent so that increased poundage is the result of strength gains, not in favorable advantages in the biomechanics of the lift.

FINAL THOUGHTS

The frequency in which you train the overhead press is entirely an individual decision. If you are focused on improving the bench press, then consider adding in the overhead press about once a week. If you want to specialize on the overhead press, then you can do it as much as twice per week. I personally always did best training the overhead press about three times every two weeks. I would suggest doing nothing but standing overhead presses during one workout, then the seated presses and the adjunct work on the second workout. Make sure you are keeping your shoulders healthy with proper warm-ups and rotator cuff training. Best of luck on your quest to 300 and beyond.

 It's not the best athlete who wins, but the best prepared."

- Arthur Lydiard,

Keith Wassung

http://www.ironmass.com/showpost.php?vbseourl=forums/showpost.php&p=25649&postcount=1

First Kettlebell Workout

Broke out the new 16kg kettlebell and did a short little workout with a buddy during lunch today.

Kettlebell Complex 
(KB Swing + Clean & Press + Goblet Squat)
20; 10/10; 20
20; 10/10; 20
10; 5/5; 10

Notes
-This was a short, but adequately intense workout.  I was breathing hard and worked up a decent sweat.  I didn't go crazy for the first workout.
-After the workout, I had that euphoric feeling that accompanies high intensity interval type workouts (minus the prowler - that is a feeling of death).  I feel really loose and warm right now.  The basic kettlebell moves feel natural.  It feels "healthy."