9/9/14
Double 88’s
Deadlift alternated with Double Swings Outside the Knees
8 x 7 for each
Double 70’s
Floor Press alternated with Double Row Outside the Knees
8 x 7
In a phrase, high volume = boring
Making progress so I shouldn’t complain. As boring as GVT and the Bear with kettlebells. Well, not that boring, but close.
9/11/14
Double 88 Rows
2 x 3, 1 x 10 alternated with
Double 70 Presses
2 x 3, 1 x 4 Broke through the press plateau.
Double 70 Squats
2 x 5, 1 x 13 alternated with
Double 70 Clean 1 x 5/Double Swing 1 x 10, 1 x20
Farmers’ Carries 70’s
3 sets of 100 paces
Hands are too tender to do double snatches as well as cleans for reps. But was strong. Playing hoop tonight
9/12/14
Floor Press 70’s alternated with Rows outside the Knees
2 x 5, 1 x 15 for each
Deadlift alternated with Double Swings Outside the Knees 88’s
2 x 5, 1 x 21 PR deadlift, 2 x 5, 1 x 15 PR for Swings
Suitcase Carry 88
2 sets, L, R
9/15/14
Double 70 Row
8 x 8 alternated with
Double 55 Military Press
8 x 7
Double 70 Squats
5 x 5 alternated with
Double 45 Snatch
5 x 8
9/13/14
3.8 mile run
9/16/14
Double 55’s 8 rounds done as a complex
Floor Press x 8
Rows x 8
Deadlifts x 8
Double Swings x 8
9/17/14
3.6 mile run
.8 mile walk
45’s
Double Squats 4 x 8 with 25 yard Farmers Carry in between each set
9/18/14
Double Row 88’s
2 x 3, 1 x 11 alternated with
Double Military Press 70’s
3 x 3. I couldn’t find the press groove at all today. The presses went up but not explosively
Double 70 Squats
2 x 5, 1 x 15 (PR)
alternated with
Double Snatch 55’s
2 x 3, 1 x 6
Snatch 62 lb. bell
10 x 3, 3 On the snatch really worked on the drop.
9/19/14
Double 70 Kettlebells
Floor Press
2 x 5, 1 x 16 PR alternated with
Rows outside the knees
2 x 5, 1 x 16, PR
Double 88 Kettlebells
Deadlifts
2 x 5, 1 x 22 PR
alternated with
Double Swings Outside the Knees
2 x 5, 1 x 15 PR
Two hand swings 88, on the top of each minute
20 sets of 10
Double Military Press GTG/Rung Program Double 70’s
10 x 1
Great workout today, was strong and set some good numbers.
9/21/14
4 mile run
Double 70 Ketttlebells
Double Military Press
10 x 2, done periodically throughout the day
9/20/14
Double 70 Kettlebells
Double Military Press
10 x 1
Two Hand Swing 88
10 x 10 rest top top of each minute
9/22/14
Double Military Press, GTG Style
10 x 1, 140 lbs
Double 55 Military Press
8x8 alternated with
Double 70 Rows
8x9
Double 70 Front Squat
8x8 alternated with Double 45 Snatch
1 x 4 with 55’s
7 x 9 with 45’s
9/23/14
Double 70 kettlebells
Military Press GTG style
10 x 2
Floor Press alternated with Rows outside the knees
8 x 9 for each
Double Swings Outside the Knees alternated with Deadlifts
8 x 9 for each
10/27/14
Time to get it together diet wise. Need to take off some weight, 194.6 starting today
Fasting for 40 hours
Double 55’s
Military Press, Squat, Row complex done in a ladder fashion of 2,3,5,8
Got all reps first 2 ladders
Did 6 presses on final rung but got all squats on next 2 ladders
Final ladder, 3 rungs, 2,3,5
81 Total squats and rows, 77 presses
One hand swings
6 minutes, 40 reps on 20 seconds off
4 x 20L, 20R
1 x 3L, 3R 166 swings
24 minute walk
10/28/14
Performed during hour 36 of a fast
55 lb. kettlebell
5 rounds rest as needed
Swings x 10
Reverse TGU x 1L,1R
Swings x 20
Reverse TGU x 1L, 1R
Swings x 30
Reverse TGU x 1L, 1R
Swings x 40
1.5 mile walk
Amazing how much water weight you lose during a fast. Drank about a gallon of water yesterday, lost 4.6 lbs.
Broke fast at 38 hour mark with a 5 egg vegetable omelet and a bowl of porridge
10/29/14
5 ladders of Double 70
MIlitary Press, Squat, Rows 1,2,3
5 sets of snatches 55, 10R, 10L
in 9:30.
10/29/14
Did a second workout at 2 PM
500 two hand swings with a 55
25 sets of 20 start at top of each minute in 24:40
25 minute walk
10/30/14
5 rounds 55 lb. kettlebell
Two hand swing x 10
Pushup x 10
Two hand swing x 15
Pushup x 15
Two hand swing x 25
Pushup x 25
Two hand swing x 50
1.5 mile walk
11/4/14
55 lb. kettlebell
5 rounds
Two hand swing x 10
Goblet Squat x 5
Swing x 15
Goblet Squat x 6
Swing x 25
Goblet Squat x 10
Swing x 50
11/3/14
Double 55 Kettlebells
5 ladders 2,3,5,8
Double Military Press and Rows
90 reps each
One hand swings, 70 lb. kettlebell
150 in 5 minutes, 10,10,10,10 rest 10,10,10,10 rest 10,10,10,10 rest 10, 10, 5,5
11/2/14
55 lb. kettlebell
500 swings
5 rounds
10 swings
1 TGU L,R
15 swings
2 TGU L,R switch hands after getting all reps on each side
25 swings
3 TGU L,R switch hands after getting all reps on each side
50 swings
10/31/14
Double 55 kettlebells
5 ladders (3,5,6)
Double Military Press
Double Front Squat
Double Row
70 lb kettlebell
One hand swings 170 in 7 minutes
11/5/14
Double 70 kettlebells
5 ladders, done 2,3,4
MIlitary Press
Squat
Row
Did 38 presses, 45 squats and rows
55 lb. kettlebell
Snatch
8 x 5,5 80 snatches in 6 minutes
11/6/14
5 rounds, 1 minute rest
55 lb. kettlebell
Snatch 5L, 5R
One Hand Swing 5L, 5R
Burpees x 10
Rest 4 minutes
Two hand swings, Work:Rest Ratio 1:1
4 rounds
x 10
x 20
x 30
x 40
1 round
x 10
x 20
x 20
500 swings, total workout time 38:00
1.6 mile walk
11/7/14
Double 55 kettlebells
Press Squat Row Ladders
5 rounds of 3,5,6 70 reps for each
One hand swings 70
4 rounds of 15L, 15 R 1 round of 5 L, 5 R 130 swings in 5 minutes