354 1-Handed KB Swings Tues July 23th

I haven’t done 1-handed swings for time in the past week or so.  Started out with the intent of going 10 minutes with necessary breaks, but was able to go continuously without stopping!

Warmup: Air Squats, Halos, etc

Lunch Time Workout:

10 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
20# KB 1-Handed Swing x 354 reps (alternating 10 reps/side)

Total:   354 reps in 10 minutes.

Pretty damn jazzed!!  My previous rep max was 360 reps, but that was done in 15 minutes with rest intervals.

Was able to do entire 10 minute set without stopping the swing.  Great progress since the beginning of June.

Cooldown: Air Squats

1K Row, 4:55


Turkish Getups and 1K Row

3/4 Turkish Getups 45# x 5/side
(using two kettlebells in one hand, 25#, 20#)
Much tougher with the left hand than right
1K Row: 5:35
3/4 Turkish Getups 50# x 2/side
(using one kettlebell)
Again… tougher on the left side than right… need to situp more at an angle than straight up.  It comes more naturally on my right side.


High Pulls and Snatches and 1K Row

KB Halo 35# x 5/direction
KB High Pulls 35# x 10/side
KB Snatches 35# x 10/side
KB Snatches 35# x 15/side
1K Row, 4:11


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…



1k row 4:52


150 x 10
165 x 10
225 x 3
275 x 1
325 x 1
355 x 1
380 x 1 PR!!

Penny got me new knee high socks to protect my shins and keep my DNA off the bar.  Testing them out I got added 5lbs to my deadlift PR!!


Row 250m x 2

Rowing, Front Squats, Deadlifts


Row 1000m, 4:58
I wanted a heavy workout so decided to evaluate where I was since my last PR efforts.

Front Squat 1RM (135#, 185, 215, 235PR, 255#/116kgPR) (Previous PR 215)

Deadlift 1RM (275#, 325, 345, 377.5#/172kgPR) (Previous PR 370)

Two new PR’s!

FS 255#/116kg
DL 377.5#/172kg

Rowing, GHD Situps, and Back Extensions


Row 250m x 4 with 30 sec rest interval

Barbell behind the neck presss

GHD Situps

Workout (for time:)

1000m Row (Penny’s split: 4:22; Bob’s split 4:24)
21 GHD Situps
21 GHD Back Extensions
15 GHD Situps
15 GHD Back Extensions
9 GHD Situps
9 GHD Back Extensions

Bob Time: 7:21
Penny Time: 8:58

Row 1K

Easy 1k Row;

5 Deadhang Pullups

10 GHD Back Extensions

10 GHD Situps

1000m Row, GHD, Cleans, Press


4 Rowing Intervals (250m, 30sec rest) 2:50/500 pace

2 Rounds:
10 GHD Back Ext
10 GHD situps

15 Cleans 65#
10 Presses 65#

10 Steep angle Ring Rows

1000m Row

Time: 3:50 (I couldn’t let Penny’s 4:02 PR last night stand over mine that long… lol)

10 Cleans 65#


250m Row
Green Band pullups (4, 4, 3)
Knee Pushups

15 Snatch 65#

Time: 2:45

1000 Row


1000m Row

Time: 4:02

She beat my best time by 1 second!

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