KB Rotator Cuff movements

Kettlebell Rotator cuff movements.

Lay on back with #20 KB overhead, then roll onto side with KB still overhead. x10 each side.  I rolled over as far toward my stomach as my range of motion would allow.

Could definitely feel it a couple of hours after I was done.


KB Windmills, Swings, Getups, and Presses


Stair sprints, 2 at a time to break up the work day.


More stair sprints each time I had to go from 1st to 2nd floor.

20# KB Windmills, 3/side
20# KB Swings, 1-handed, alternating hands each rep x 10/side
20# KB 1/2 Turkish Getups, 10/side
35# KB Swings, 2-handed x 20
35# KB Push Press x 15/side

Rowing, Pushups, Cleans

Saturday was another day of boxing and moving.

Nice slow stretching with “Good Mornings” and full “ATG Squats”.  Really loosened my back after some of the bending and twisting yesterday.

Pushups 10 x 2

14# medicine ball cleans with full ATG squat

1000m Row

Lot’s of deep lung burning, but no wheezing or difficulty breathing that I would associate with bronchitis/asthma.  Once I stop the activity, my respiratory and heart rate recovery seems pretty normal.  I’m curious if all the dust we’ve stirred up in the past two months may be having some effect on me.  Not sure…

Rowing, Chinups, & Ball Slams

250m Row, 1:08

Ring Chinups (false grip) x 5

500m Row, 2:09

14# Ball Slams x 20

250m Row, 1:22

It seems that in the past few weeks when I start going anaerobic, my lungs have a strange burning to them.  I’ve been out of breathe before but never had this kind of burning.  Once I start to catch my breath, the  burning dissipates.  Not sure if this is left over from a couple of bouts with chest congestion this year; the lack of sprinting activities this year; or a combination of both.  I’ve got an annual doctor appointment coming up in a couple of weeks, so we’ll see if he hears anything unusual then.

Also experiencing a bit of elbow discomfort, mostly in the right elbow.  Some of it might be the chinups and ball slams, but some could be all the weights, boxes and tubs I’ve been carrying this week.  Nothing serious at this point, but just listening to my body.  I’ve certainly done myself grief before by ignoring stuff like this.

Ring Chinups

Keeping it simple.

Ring chinups (false grip)

5 x 3

Unique Weight Training

After getting an estimate from a moving company, one of things that was discussed was how moving most of the weights from the basement to the garage could save time and money.  Taking that as a nice workout challenge, I hauled all my weights to the garage.

Barbells, 130#

Barbell plates, 435#

Dumbells, 364#

Kettlebells, 155#

Total = 1084#
Time 45 minutes

It took me 4.5 years to accumulate all that in the basement, and 45 minutes to haul it back up and to the garage.  I think I need a nap….

Swings and Rings

Been too little exercise with all the other interruptions (packing, moving, sore foot, lung congestion).  Just wanted a little something to move around.

Ring Chinups (false grip) as L-sits x 3

250m Row

50# Kettlebell Swings (2-hands) x 20

Ring chinups (holding 15# KB on my foot) x 3

20# Kettlebell Snatches x 10/side