Today's Workout

Today's Workout focused on strength.

I started with my pull-ups from twentypullup.com. After that I did another workout from the Benevolent Dictator's book (Elitefts.com):
100 swings warm-up (16kg)
All other exercises with a 24kg.
50 Two Handed Swings
25 One Arm Swings each arm
50 Hand-to-hand swings
2 sets of 8 cleans per arm
2 sets of 5 cleans and presses per arm
3 sets of 5 snatches per arm
3 set of 10 front squats

I was strong except for the presses. My left just couldn't hang. Too bad. Tomorrow's focus is on conditioning.

Workout

I did some pullups ala twentypushups.com and then did the following from the Benevolent Dictator's Fun and Exciting Kettlebell Workouts available at Elitefts.com:

100 swing warm-up

Round 1

50 one arm swings per arm

20 cleans per arm

10 clean and presses per arm

15 snatches per arm

10 front squats

Round 2

75 one arm swings per arm

25 cleans per arm

12 clean and presses per arm

20 snatches per arm

15 front squats

Round 3

100 one arm swings per arm

25 cleans per arm

12 clean and presses per arm

20 snatches per arm

15 front squats

It was an ass kicker. I started with the 20kg and quickly realized the errors of my ways. I couldn't even finish with a 16kg. I almost threw up and this is one of the beginner workouts. Scary. I finished with some neck work. Tomorrow I am sparring with a friend in preparation for his upcoming fight. Yikes.