John’s Ramblings

I had the privilege of getting my ass handed to me by Luka last night, further distinguished by the presence of friend and all-time champeen complainer Big Roddy.

Warm ups were an absolute bitch.

• Overhead Lunges
• Side Lunges
• Inchworms with Pushups
• Overhead squats
• Plank to pushup

Then we got on with the workout:

#1, 4 sets of:

Trap Bar Deadlift 225lbs x 4, farmers’ walk the down floor, turn & walk back, then 4 more deadlifts.

#2, 4 sets of:

8 x 16 kg KB one arm swings, straight to

8 x 16kg KB x clean and press, straight to

8 x 16kb KB Squats

#3, 3 sets of:

• 10 x pushups with side-kick
• 10 x bodyweight rows on TRX
• 10 x Burpees with jump
• 10 x Dive-bomber pushups
• 10 x Jumping Lunges (per leg)

DOMS is just starting to get really good.  I anticipate being very sore in the morning.  Heaven help me, but I love that trap-bar.

Tags: exercise, hocevar performance, kettlebell, workout

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