042709

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Forward & Reverse Lunges

Workout:
10 Min. Sledgehammer Set @ 8kg and 30rpm

Then:
25 Chirpees
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

042409- Swing Pushup Series

3 Rounds and no rest: (7-10 pushups in each set)

2 Hand Swings @ 20kg
Hindu Pushup
2 Hand Swings @ 20kg
Explosive Med Ball Pushups
2 Hand Swings @ 20kg
Suicide Pushups
2 Hand Swings @ 20kg
Med Ball Switch Pushups
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

042309

Workout:

15 Min. Forward Walking Lunge Set

Then: 3 Rounds
20x Pullups
3x Get up Situp @ 16kg
15x Supine Pullups
1 Min. Bench Jumps

Then:
25 Min. Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

042109

Warmup:
2 Min. Swings(1st min 2 hand, 2nd min darcy)
1 Min. Pushups
2 Min. Lunges(1st min reverse, 2nd min forward)

Workout: 4 Rounds

15 Pullups
5 High Windmills @ 20kg
10 Handstand Pushups
50s Sprint @ 10% and 9.5-10mph

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 042009

Warmup:
5 Min. Turkish Getups
Monkey Walk for distance

Workout: 2 Rounds: 120/30, (1:30 rest between rounds

Jerks or Push Presses(R & L, 1 min per side)
Planks
Sprints
Overhead Up/Dwn Lunge(R & L, 1 min per side)
Planks
Sprints
Thrusters (R & L, 1 min per side)
Planks
Sprints

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Forgot About 041609

Thursday I practiced 6-10 Min. Sets, at the IKFF Tucson Cert while assisting Steve Cotter, of the following:

Swings
Cleans
Presses
Push Presses
Jerks
Snatches
Rack Squats
Overhead Squats
And some other kettlebell "funness". :)
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

041809

Warmup:
2 Min. Swings(1st min 2 hand, 2nd min darcy)
1 Min. Pushups
2 Min. Lunges(1st min reverse, 2nd min forward)

Workout: 2 Rounds
7 High Windmills per side @ 20kg
1 Min. Box Jumps
1 Min. 2 Hand Swings
Rest 30s

5 TGU- same side @ 20kg
1 Min. Box Jumps
1 Min. 2 Hand Swings
Rest 30s

Then:
Pool & Hot Tub Time :)
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's 2 Extreme Comeback Workouts

Last week was my yoga and screw around "off week" to overcome a couple lingering injuries and just rest up overall.

With my "comeback" comes new goals. I'm still going toward my Turkish Getup goal of 100lbs and then onto my bodywieght, but my new goals are actually old goals. I used to be able to pump off 30 pullups without blinking an eye and without constant practice of that a little is lost. I can easily get 10 and then kip for 10 more, but my 30 would only come with a quick recovery rest in between- which is perfectly fine, but I was non-stop.

I also want to work on my muscle ups again as well as my handstand pushups. I'm going to focus on the extreme of bodyweight training and have fun doing it. I want to be able to perform true handstand pushups without the aid of a wall. I also one day want to own "The Flag".

My workouts for the past two days are as follows:

041309
Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges

Workout: 3 Rounds
20 Pullups
2 Min. Reverse Lunges
10 Handstand Pushups

Cooldown:
30 Min. Yoga
_________________________

041409
Warmup:
Stretches, Foam Roller, & 5 Min. Treadmill Jog @ 6.5mph

Workout: 4 Rounds
10 Pullups
5 Knees At Waist Hold Strict Pullups
30s Incline Treadmill Sprint @ 10% Incline and 10mph

Cooldown:
30 Min. Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob's Workout 040209

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

Workout:
I set my Gymboss to 1 Min. Intervals and performed the following:

3 Rounds
1 Min. Pullups
2 Min. Same Side TGUs @ 24kg
1 Min. Reverse Lunges

Cooldown:
40 Min. Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

033109

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

Workout
6 Min. Alternating TGUs @ 32kg

3 Rounds
10x Pullups
10x HandStand Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

6 Min. Alternating TGUs @ 20kg

Cooldown:
25Min. Power Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook