8/10/12
Stepped up getup 55lbs
Basically do each step and start over. Go to elbow, back down, elbow hand, back down. elbow, hand, bridge back down, sweep leg, lunge
2 sets each arm
Snatch/Squat Combo 62 lb kettlebell
3 ladders of L,R 1,2,3,4,5, 23 minutes.
8/11/12
Worked out with my son today!
62 lb kettlebell
Clean/Squat/Press ladders 3 ladders of 1,2,3,4,5
One Hand Swings
At the top of each minute, 20 sets of 10L,10R
400 swings in 19:35. Heart rate was 184 when I was done!
He used a 15 and did 4 ladders of clean/squat/press combo 1,2,3
26lb kettlebell 5 sets of 20 Two hand swings in 6 minutes. Told me he wants to do a snatch workout tomorrow.
8/12/12
Bottoms Up Squat 45 lb kettlebell
3 ladders of 1,2,3 L,R
One Arm Snatch 28kg/62lb. bell
15 x 5R, 5L in 20 minutes
8/13/12 Off
8/14/12
70 lb. kettlebell
Snatch to Press 5 sets of 3
Turkish Getup with a Pause. Pause 3 seconds at each step
20 minutes, 14L, 14R
8/15/12
62 lb. kettlebell
Squat to Press Combination Left and Right
3 ladders of (1,2,3,4,5)Rest 1 work : 2 rest
Two hand swings Ladder
3 ladders of (10,20,30)Rest 1:2
8/16/12 Oph
8/17/12
62 lb. kettlebell
One Arm Snatch
7 sets of (10,10)
140 snatches in a little over 20 minutes
One Arm Clean and Squat
2 Ladders (1,2,3,4,5) 9:35 Work:Rest 1:1
Picked my lungs up off the floor
55 lb. kettlebell
Cleans then Presses. Perform all the cleans first then the presses,
5 ladders of 1,2,3,4,5 Rest ratio 1:1 75 reps each side in 26:05
Rest 3:55
One hand swing ladder 3 ladders of 10, 20, 30, 40. 300 Swings in 15:30 1:1 rest ratio
8/19/12
Two hand swings, 88lb kettlebell
20 minutes, 23 or 24 sets of 10
55 lb. kettlebell
Snatch to Squat to Press combination
4sets of 5L,5R
8/20/12 Off
8/21/12 Off
8/22/12
55 lb. kettlebell
Snatch to Press to Squat Combination
3 ladders of 1,2,3,4,5 in 23 minutes
Two hand swing
1 ladder of 10,20,30,40
8/23/12 Off
8/24/12
45 lb. Kettlebell
Bottoms Up Clean and Press
3 ladders of 1,2,3
One Hand Swings Alternating Hands
3 ladders of 10,20,30,40
8/25/12
55 lb. kettlebell
One Arm Snatches Ladders 1,2,3,4,5 Rest 1:1
5 ladders L,R 1,2,3,4,5. Last latter didnāt put the bell down to rest
Squat to Press Ladder Perform all squats first then presses 1:1
2 ladders of 1,2,3,4,5
8/26/12
70 lb. kettlebell
Clean and Press 5 ladders of 1,2,3,4,5 L,R Work:Rest 1:2
Two hand swings alternated with jump rope
14 sets of 15 swings, 50 jumps in 20 minutes
8/27/12 Off
8/28/12
Pullups
3 x 5, 2 x 3 21 pullups
70 lb kettlebell
Turkish Getups, High bridge style 15 minutes, 14L, 14R
Squat Ladders 1,2,3,4,5 work/rest ratio 1:1
5 ladders L,R 150 total squats in 20:10
8/29/12
28 kg kettlebell
Snatch to Press Ladders. As many as possible in 20 minutes
3 ladders at 1,2,3,4,5
1 ladder at 1,2,3 51 reps on each side.
One Arm Swings
2 ladders of 10L,10R,20L,20R,30L,30R
240 swings in 11:50. It could have been shorter, I rested in the first set between 10 and 10,then only rested between rungs
8/30/12
18 kg kettlebell
Bottoms Up Oress Ladders 3 x 1,2,3 L,R alternated with Pullups 1 x 4 , 7 x 3
28 kg kettlebell 15 sets of One Arm Snatches 5L, %R starting at the top of each minute
150 total
8/31/12
70 lb kettlebell
Front Squat Ladders (1,2,3,4,5)L,R Work:Rest ratio 1:2
3 ladders in 16:50
45 lb kettlebell
20 minutes of 20 Two hand swings, start at the top of each minute
400 swings in 19:32, Heart rate at end was 168
9/1/12 Off
9/2/12 Off
9/3/12
Clean Squat and Press Combination
55lb bell Cleaned from the floor without a swing
5 ladders of 1,2,3,4,5 L,R 35 minutes work:rest ratio 1:1
Two hand swings, 88.
10,20,30 2 ladders in 11 minutes
9/4/12
28kg kettlebell
Snatch 20 sets 5L,5R starting at the top of each minute. 200 total
Rest 5 minutes
20 minutes of one arm swings. 15 L, rest to top of minute, 15R, rest to top of minute 10 sets each, 300 total swings
9/5/12
70 lb kettlebell
Step Up Getup 5 steps 2L then 2R, put bell down for 15 seconds on second rep on right
Squat Clean Ladders
3 ladders (1,2,3)L,R with 88 (4,5) with 79
9/6/12
70 lb kettlebell
Clean and Press Ladders alternated with Pullups
2 ladders of 1,2,3,4,5 30 reps each
Two hand Swings Ladders
2 ladders of 10,20,30,40 work/rest ratio 1:2
200 swings