9/7/12
70 lb kettlebell
Snatch to Squat 5 x 3R, 3L
Snatch to Squat 5 x 5R, 5L
9/8/12 Off
9/9/12 6 mile run
9/10/12
70 lb. kettlebell
Clean Squat Press combination ladders alternated with pullups
2 ladders of 1,2,3,4,5 L,R Work :Rest ratio 1:2
11 sets of pullups. 10 x 3, 1 x 4
One Arm Swings 18 sets of 10L,10R =360 swings in 20 minutes.
9/11/12
62 lb. kettlebell
20 minutes
Turkish Get Up Ladder
4 Ladders of (1,2,3) L, R 48 total
One Arm Swings
20 sets 10 x 20 L,R Do a set of 20 Left rest to the top of each minute then do 20 Right
400 Swings
9/12/12
62lb kettlebell
20 minutes
Snatch to Press Ladders
3 x (1,2,3,4,5) L,R
1 x (1,2,3)L, R 51 total reps each side
Clean then Squat Ladders alternated with pullups (perform all the cleans first then all the squats)
3 (1,2,3,4,5) L,R last ladder was without pullups and I tried to do it as fast as possible.
Pullups 11 x 3 =33
9/13/12 Oph
9/14/12
62 lb. kettlebell
Snatch Squat Press ladders
2 x 1,2,3,4,5 alternated with pullups 11 sets of 3
9/15/12
70 lb kettlebell
Hand 2 Hand Swing Ladders
3 x (10,20,30) 180 swing
Squat to Press Ladders
3 x (1,2,3,4,5)
9/16/12
70 lb. kettlebell
One Arm Snatch
15 sets of 5L, 5R in 21:57
Hand to Hand Swings alternated with Jump Rope
10 sets of 10 swings, 10 sets of 30 jumps
88lb. kettlebells
One arm suitcase carry, up the street and back, left, right
9/17/12 Off
9/18/12
70 lb kettlebell
Snatch to Press to Squat ladders alternated with pullups
Ladder 1 (1,2,3,4,5R)(1,2,3,4,4L)
Ladder 2 (2,2,3,4,4L)(1,2,3,4,4R)
Ladder 3 1L,1R =30 reps. Absolutely brutal Heart rate was 180 and it took a 1/2 hour
Pullups 10 x 3 1 x 4
9/19/12
70 lb. kettlebell
Clean and Squat Ladders alternated with pullups
5 x (1,2,3,4,5) Work : Rest 1:2 75 squats each side in 35 minutes
11 x 3 for pullups.
9/20/12
62 lb kettlebell
Turkish Get Up with a 3 second pause/high bridge
15L,15R in 20 minutes
Pullups alternated with One Hand Swings
11 x 3 for pullups
2 ladders of 10,10, 20,20 30,30 for swings 240
9/21/12 Off
9/22/12
Snatch to Press to Squat
70 lb kettlebell
4 sets of 5L,5R
After each set I did one arm rows L,R with my 88lb. kettlebell
9/23/12
Cleans then Press ladders
Perform all the cleans then do the presses 55 lb.
3 x 1,2,3,4,5 L,R
One Hand Swings 88 lb. kettlebell
14 sets of 10L,10R in 20 minutes =280 swings
9/24/12 Off
9/25/12
70 lb kettlebell
Snatch To Squat Ladders alternated with Pullups
4 ladders of (1,2,3,4,5) =60 reps, Left, Right
20 x 3 for pullups =60
9/26/12
55 lb. kettlebell
Reverse Getups, 15 minutes 15R,15L.Had to put bell down for 30 seconds to chalk hands
One Arm Swings alternated with Jump Rope. Work : Rest 1:2
3 ladders of (5,5,10,10,15,15,20,20)300 swings
For rope, 11 x 30, 1 x 100
9/27/12
55 lb. kettlebell
20 minutes
12 sets of 10L,10R snatches
240 snatches total
9/28/12
62 lb. kettlebell
Squat Press complex. 3 ladders of 1,2,3,4,5 L,R alternated with 88 lb. one arm rows (1,2,3,4,5) 45 reps for all
20 minutes
Hand to hand swings 62 lb. kettlebell
20 x 15
9/29/12 off
9/30/12
55 lb. kettlebell
Snatch to Press to Squat ladders alternated with 88 lb. One Arm Row
Work:rest 1:1
3 ladders of 1,2,3,4,5
45 reps of everything
10/1/12
70 lb. bell
Squat then Clean Complex Work : Rest 1:1
4 ladders of (1,2,3,4,5)L, R
Rest 5 minutes
One Arm Swing Ladders Work : Rest 1:1
3 x (5,5,10,10,15,15) 180 swings
10/2/12
62 lb Kettlebell
Cleans/Press Complex Do all the cleans first, then press. Alternated with Pullups
5 x (1,2,3,4,5) L,R 5 4 x (1,2,3,4,5) 1 x (1,2,3,4,3,2)
75 reps for everything. Work:Rest between 1: (1.5-2)
10/3/12 Off
10/4/12
62 lb kettlebell
8 sets of One Arm Snatch super setted with pullups
8 x 10,10 for the snatch, 1 x 4, 7 x 3 for pullups
Rested 110 seconds between each set
10/4/12 Played hoop for hour and a half Thursday night
10/5/12 Off
10/6/12
Snatch to Squat to Press Ladders #55 supersetted with one arm row ladders #88 Work:Rest 1:1
4 ladders of (1,2,3,4,5) in 41:29. Heart rate 176.