11/17/12
11/18/12 Off
11/19/12
70 lb. kettlebell
Snatch to Squat to Press to Row
4 ladders
1 (1,2,3,4,5 R) (1,2,3,4,3 L, hit 5 for the row)
3 x 1,2,3
11/20/12
88 lb. kettlebell
Clean and Squat Complex
5 x (1,2,3), R,L in 19 minutes
Rest 5
55 lb. kettlebell
Hand to Hand Swings
2 x (10,20,30,40) = 200 swings Work:Rest 1:1
11/21/12
Snatch to Squat Ladders
55 lb. kettlebell
5 x 1,2,3,4,5, L,R in 29:50
11/22/12
Double 70’s
Military Press and Rows
5 x 1,2,3
Double Swings outside the knees at the top of each minute
15 x 10 =150. Complete Beast Mode today.
11/23/12
55 lb. kettlebell
One Arm Swing Ladders
Work : Rest about 1:2
2 x 10,10,20,20,30,30,40,40
1 x 10,10,20,20,24,24 =508 total swings in 34 minutes
Jump Rope. 10:08 seconds total. Stopped the clock during :30 second rest periods.
11/24/12 and 11/25/12 Off
11/26/12
Double 45’s
Complex
Double Swing x 5
Double Snatch x 5
Double Clean and Press x 5
Double Squat x 5
Double Row x 5
7 rounds in 19:31
11/27/12
Double 45’s and one 45
1 round of
Double Swing x 10
Double Snatch x 10
Double Squat x 10
Double Clean and Press x 10
Pushups x 10
Double Row x 10
1 round L,R
One Arm Swing x 5
Clean x 5
High Pull x 5
Snatch x 5
Clean and Jerk x 5
1 round of
Double Swing x 5
Double Snatch to Press x 5
Double Clean x 5
Double Squat x 5
1 round L,R
One Arm Swing x 5
Clean and Press x 5
Snatch x 5
Windmill x 5
Reverse Lunge x 5
2 Rounds
L,R Go through circuit twice then switch hands
One Arm Swing
Clean
Snatch to Press
Reverse Getup
1 Round of
Double Kettlebell Swing x 5
Long Cycle Clean and Jerk x 5
Double Snatch x 5
Double Windmill x 5 L,R
Double Squat x 5
Workout time 29:30
11/28/12
Barbell Squat
135 x 5
185 x 5
225 x 3 x 5
Deadlift
135 x 5
185 x 5
225 x 3
275 2 sets x 1
Pullups alternated with Bench Press
4 x 5, 1 x 6 for pullups
135 x 5, 185 x 2, 155 x 5, 165 x 5, 185 x 2
Farmers’ Carries, 90 lb. dumbbells. I walked around the gym back and forth twice.
I haven’t done back squats, dead lifts or bench press in 3.5 years. I was pretty happy with the 275 pull. I had more in me, but just trying to re-adjust to the form. Back squats felt weird on the back of my shoulders. Benching felt good. I used a shoulder width grip and worked on form. Still king of the 185 lb. bench press
11/29/12
I did 5 kettlebell complex workouts, Can’t remember them to tell you the truth. Took 29:20, Used Double 45’s, and a 45. One of them was a 12 minute complex doing
45 lb. kettlebell
8 cleans 5 squats L,R
5 cleans 3 squats L,R
3 cleans 2 squats L,R
2 cleans 1 squat L,R
12 minutes
One arm swing :30 L, :30R
One arm clean :30 L, :30R
High Pull :30L, 30:R
Snatch :30L, :30R
Jerk :30L, :30R
One Leg deadlift, :30L,30R
Press :30L, :30R
Squat :30L,:30R
Lunge :30L, :30R
Two Hand swing 1:00
One swing, One Pushup 1:00
Plank 1:00
Double 45’s
Double Swing x 5
Double Snatch to See Saw Press x 5
Double Clean x 5
Double Cossack Lunge 5 each side
Double Swing x 5
Double Snatch to See Saw Press x 5
5 Reverse Lunges, L,R
45 5 One Arm Swings L,R
5 Lunges L,R
5 Military Press L,R
5 Snatch L,R
Soccer tonight
11/30/12 Off
Keep up the great work BCFlynn! I’ve just begun training in a similar way to you, though with less volume. Any advice would be greatly appreciated (I’m keeping a log on here).
I notice that you sometimes do double swings outside the knees - why is this? Is it best to do it that way? I have only ever done them between the knees, just because I don’t know any better.
All the best.
12/1/12
Bench Press 135 x 5, 155 x 5, 175 x 5, 4 sets x 5 x 165 alternated with Pullups 5 x 5
Squats 135 x 5, 185 x 5, 5 sets x 5 x 225, 2 minute rests in between
Deadlift, no straps, overhand grip 135 x 5, 185 x 5, 5 sets x 5 x 225.
Farmer carries Double 75 lb. dumbbells. 200 paces done in sets of 25
12/2/12
Double 70 kettlebells
Military Press supersetted with Double Rows
5 x 1,2,3
Double Squat alternated with deadlift
5x5 for squat 5 x 10 for deadlift, rest minute between sets
Swings outside the knee 5 x 10
12/3/12 Off
12/4/12
Squats 135 x 5, 185 x 5, 4 sets x 5 x 225, 1 set x 10 x 225
Deadlift, no straps, overhand grip 135 x 5, 185 x 5, 4 sets x 5 x 225 1 set x 6 x 225.
Bench Press 135 x 5, 155 x 5, 5 sets x 5 x 165 alternated with Pullups 5 x 5
Finisher, Double Snatches 30 lb. kettlebells Tabata style. 8 sets x :20, :10 rest
12/5/12
Double 70 kettlebells
Squats 4 x 5, 1 x 10 alternated with Dead lift 5 x 10
Double Military Press alternated with 88 One Arm Rows
5 ladders of 1,2,3 for the Press. 15 x 3L,3R for the rows
Two Hand Swings 88
5 x 20
12/6/12
2 rounds with Double 55’s
Double Swings x 5
See Saw Press x 3,3
Double Clean x 5
See Saw Press 3,3
Alternating Lunge 5 each leg
2 rounds 45’s
Double Squat See Saw Press 5 cycles
Rest
Double Clean, Front Squat See Saw Press 5 cycles
Rest
Double Swing, Double Clean, Front Squat, See Saw Press, Pushups on Bells 5 cycles
Rest
Double Swing, Double Clean, Front Squat, See Saw Press, Pushup on Bells, Renegade rows 5 cycles
On round two I did layer 1 and 2 without putting bell down
2 rounds 45’s
Double Swing x 5
Double Clean x 5
Double Snatch x 5
See Saw Press 5,5
Reverse Lunge 5,5
12/8/12
Squats
5 x 135, 5 x 185, 4 x 5 x 235 1 x 9 x 235
Dead lift
5 x 135, 5 x 185, 4 x 5 x 225, 1 x 10 x 225
Close grip Pullups alternated with Bench Prss
5 x 5, 2 x 3
5 x 135, 5 x 155, 4 x 5 x 165, 1 x 8 x 165
Farmer Carries 80 lb. dumbbells
12/9/12
Double 70 Kettlebells
Clean and Press alternated with Row ladders
5 x 1,2,3
Squats alternated with Deadlift
4 x 5, 1 x 11 for squats
4 x 10, 1 x 15 for deadlifts
Double Swing outside the knees
10 x 10, rest to the top of each minute
12/10/12
Double 45’s two rounds
Snatch to See Saw Press x 5 each side
Reverse Lunges x 5 each side
Double Swing x 10
Pushups on Bells x 10
Alternating Rows x 10
Double 55’s two rounds
Double Swing Outside the Knees x 5
Double Clean
Squat two steps forward, Squat two steps back x 5
Double Swings x 5
45, two rounds, L,R
One Arm Swing x 5
Bottoms Up Clean x 5
Bottoms up Squat x 5 (used my other hand as guide)
Pushups x 5
Slingshot x 5
12/11/12 Off
12/12/12
Squat
5 x 135, 5 x 185, 4 x 5 x 235, 1 x 10 x 235
Deadlift
5 x 135, 5 x 185, 4 x 5 x 235, 1 x 10 x 235
Close Grip Pullups Alternated with Bench Press
5 x 5, 2 x 3
5 x 135, 5 x 155, 5 x 5 x 170
Dips 1 x 5
Bench Press, 6 x 135, 8 x 135
One Arm Row 80lb dumbbell 2 x 8L,8R
12/13/12
Was still sore and a little unmotivated from yesterday. The thought of using double 70’s was unbearable. So I used double 55’s
Military Press alternated with Rows
5 ladders of 2,3,5
Squats and Deadlifts
5x5, 5 x 10
Double Swings Outside the Knees
5 x 10.
12/14/12 Off
12/15/12
Squat
5 x 135, 5 x 185, 4 x 5 x 245, 1 x 10 x 245
Deadlift
5 x 135, 5 x 185, 1 x 4 x 245 (OVERHAND GRIP, FORGOT CHALK AND MISSED 5TH REP) Alternating Grip 3 x 5 x 245, 1 x 10 x 245
Pullups
3 x 5, 2 x 4, 7 x 3, 1 x 4 =48 reps
Bench Press
5 x 135, 5 x 155, 4 x 5 x 170, 1 x 7 x 170
One Arm Row 80 lb. dumbbell
2 x 6L, 6R, 1 x 15L, 15R
12/16/12
Double 70’s
Military Press alternated with Rows
5 x 1,2,3 =30
Squats alternated with Deadlift
5 x 5, 5 x 10
Double Swings Outside the Knees
15 x 10, rest to top of each minute.