11/11/14
3 rounds, 100 seconds rest between
Double 45’s Complex
Double Swing x 5
Double Clean x 5
Double Swing x 5
Double Snatch x 5
Double Swing x 5
3 rounds, 3 minutes rest between round
Double Row x 12
Double Clean x 10
Military Press x 8
Double Snatch x 8
Front Squat x 8
This was really taxing on grip
10 hill sprints 80-100 yard? Walk back
11/10/14
Double 55 Kettlebells
3 ladders, 2,3,5,8
Double Military Press, Front Squat, Double Row complex
1 ladder, 2,3,5 64 reps of each
Two hand swing
88 lbs
110 reps in 5 minutes
11/9/14
55 lb kettlebell
20 minutes of snatches, 5R, 5L at top of each minute
5.2 mile run
11/12/14
3 Rounds Rest Ratio 1:2
First 2 rounds as a complex 3rd round as a chain
Double Snatch x 6
Military Press x 6
Squat x 6
Did the first 2 with 55’s, second one had to quit 1/2 way through and use 45’s. only did 4 reps with 45 on 3rd round
Rest 5 minutes
Double 45’s done as a chain 3 round work:rest 1:2
Double Swing x 6
Double High Pull x 6
Double Snatch x 6
Military press x 6
11/19/14
4 Rounds Double 45:s Work:Rest 1:1.5
Double Swing x 5
Double Clean x 5
Double Swing x 5
Double Snatch x 5
Double Swing x 5
Started first round with 55’s, but snatch was sloppy.
Rest 5 minutes
3 Rounds, 100 seconds work, 150 seconds rest
Double Row x 12
Double Clean x 8
Double Press x 8
Double Snatch x 6
Front Squat x 8
Both done as complexes. Controlled my breathing during third round and made a big difference.
10/3/16 4.7 mile run
10/2/16
Easy Day 5 ladders of presses,1,2,3 with a 70 lb. bell clean once
Supersetted presses with one arm rows 1,2,3 with an 88 lb. bell
Snatches, 9 minutes. 10 sets of 5L, 5R with a 55, 1 set of 4,4 108
10/1/16
Alternate Day. One arm front squats, L, R 5 ladders of 1,2,3,4 with an 88
Two hand swings, 20 sets of 15 rest to the top of each minute with an 88
9/30/16
Medium Day 5 ladders of cleans and press with a 70 lb. bell, (1,2,3,4) supersetted with one arm rows with an 88 (1,2,3,4)
Two-hand Swings 2 minutes. 2 sets of 30 with an 88 lb. bell
10/6/16
Variety Day 2
88 lb. bell
Loaded cleans, 5 sets of 5 L, R alternated with Turkish Getup, 1 L, 1 R
One hand swings
3 sets of 10 L, 10 R, 30 seconds rest between 20 reps.
This took about 30 minutes, and I was all fired up to do more. Decided to dial it down. I might be playing hoop tonight and have medium pressing day tomorrow. Called it a morning and meditated for 25 minutes instead
10/7/16
Medium Day
70 lb. kettlebell
5 ladders of clean and press (1,2,3,4) L, R 50 reps each side supersetted with
88 lb. kettlebell
5 ladders of one arm rows (1,2,3,4) L, R 50 Reps
Rolled a 9
88 lb. kettlebell
9 minutes of two hand swings
164 total
10/9/16
Easy Day
70 lb. kettlebell
5 ladders of 1,2,3 clean and press L, R supersetted with
88 lb bell
5 ladders of 1,2,3 rows L, R
Snatches
55 lb. bell
Rolled a 2
18 Right, 20 Left.
38 total, had a lot more in me, it’s just the handles on my kettlebell are enamel, don’t hold chalk and no matter how much I chalk my hands, get slick. Frustrating. Going to buy a 24kg come cyber Monday.
10/10/16
Variety Day 2
88 lb. bell
Loaded cleans, 5 sets of 5 L, R alternated with Turkish Getup, 1 L, 1 R
Snatch
61 lb bell
3 sets 5L, 5R
Snatches were lousy on the left. The descent of the bell was a problem, I was having trouble catching it on my fingers with my left hand and swing too low. Right was perfect. Going to work on the corkscrew method.
Needed to adjust my days this week because of scheduling
10/11/16
Heavy Day
70 lb. kettlebell clean and press ladders 5 x (1,2,3,4,5) L, R supersetted with
88 lb. one arm row ladders 5 x (1,2,3,4,5)
Two hand swings
88 lb. kettlebell, 8 minutes
14 sets of 11, 1 set of 12 = 166 swings
10/15/16
Medium Day
Clean and Press ladders
70 lb bell
5 x 1,2,3,4 supersetted w/
88 lb bell
1 arm rows.
5 x 1,2,3,4
Left and right for both exercises
Rolled an 8
Two hand swings 88 lb bell
13 x 12 1 x 20 176 reps in 8 minutes
10/15/16
Medium Day
70 lb bell clean and press
5 ladders 1,2,3,4 supersetted
W/ 88 one arm rows
5x 1,2,3,4
Left and Right
Two hand swings
88
13x 12 1x 20 =176 swings in 8 minutes
10/16/16
Easy Day
70 lb bell clean and press
5 ladders 1,2,3 supersetted with
One arm rows 88
5 x 1,2,3
Left and right
Snatches
55 lb
6 x 10,10
1 x 5,5
1 x 1
131 snatches in 9 minutes
10/17/16
11 hill sprints of varying lengths and steepness
Stacked a 1/2 cord of firewood
10/18/16
My legs are sore from the sprints. Didn’t work out until 6 PM due to client visits
Heavy Day
70 lb. bell, 5 ladders of clean and press 1,2,3,4,5 L,R alternated with
88 lb. bell 5 ladders of one arm rows, 1,2,3,4,5 L, R
I couldn’t believe how easy the presses were today. Later in the day with two meals in me the weights were flying up
Two hand Swings
88 lb. bell
6 minutes
135 swings, 13, 12, 13, 13, 20, 20, 24, 20
10/19/16 Off
10/20/16
Variety Day
88 lb. bell
Backup Press, help slightly with the other hand on the way up, let go, slow negative on way down
5 sets 1-2 reps Left, Right
One hand swings
5 sets of 10 R, 10 L, no rest 100 swings in 2:47
Rest 5 minutes
10 Turkish Getups, 5L, 5R alternating after each rep in 7:30
Wanted to test the simple and sinister routine with the 88. Getups, no problem, had never tried the swings continuously. Heart rate 184 and my hamstrings felt like jello when done, but the bell felt like I really controlled it vs. controlling me.