10/21/16
Medium Day
Clean and Press 70 lb. kettlebell ladders
1 ladder x 1,2,3,4, 1 ladder x 1 11 reps alternated with
One Arm Row 88
5 sets,11 reps
L,R
Popped a back muscle between shoulder blades
10/22/16
Off
10/23/16
Finished medium day, 39 reps each side
Two hand swings 4 minutes
96 swings.
3 x 25, 1 x 21
10/24/16
Off, son’s birthday, had nachos, bacon cheeseburger, fries, a couple of 60 minutes IPA"s
10/25/16
Put all the calories to good use, decided to use easy day as a test day
One arm snatch 55 lb bell
10 minutes
155 reps.
Started out with 60 in 3 minutes without putting the bell down in sets of 10, then did a couple of sets of 10 put the bell down, then sets of 5. I was pretty encouraged. It wasn’t an uncomfortable experience and the time went by quick. For a 24 kg, comes out to 162 reps.
One clean and then press
4 x 1,2,3 with a 70, rows 4 x 1,2,3 with an 88
Last ladder, just blasted out 6 reps on each side
10/26/16 Variety Day
88 lb kettlebell
Rack Squats 5 x 6L, 6R
Two hand swings
276 in 16:10
10/27/16 Off
10/28/16
Heavy Day
5 ladders of clean and press,1,2,3,4,5 with 70 lb. bell alternated with
5 ladders of one arm rows, 1,2,3,4,5 with 88
100 swings 88 lb bell
10/29/16 Off
10/30/16 Variety Day
55 lb. kettlebell snatches
10 x 10, L, R 1 minute rest between sets
200 snatches
10/31/16
Medium Day
5 ladders of Clean and Press, 1,2,3,4 L, R 70 lb. bell supersetted with
5 ladders of One Arm Rows, 1,2,3,4 L, R 88 lb. bell
Two hand Swings 88 lb. bell
5 minutes
6 x 20 =120 swings
11/1/16
3.7 mile run
11/2/16
Easy Day
70 lb. kettlebell
5 ladders of one clean, then press, 1,2,3 alternated with
88 lb. kettlebell
One arm rows, 5 x 1,2,3
Rolled a 6
55 lb. kettlebell
95 snatches in 6 minutes
2 mile run
Took a week off, was traveling and thought it would be good to rest and heal
11/13/16
Easy Day
70 lb kettlebell
5 ladders of presses, 1,2,3 L,R
alternated with
88 lb One arm Rows 5 ladders, 1,2,3 L,R
Rolled a 4
Snatches 55 lb bell
75, 13 x 5, 1 x 10, in 4 minutes, never put the bell down.
10 hill sprints of 75 yards
Haven’t been keeping up, moving away from Rite of Passage because the cleaning is bugging my elbow.
Started The Long Haul Last week from More Kettlebell Muscle
11/14/16
Medium Day 45s
Double Snatch at :30 seconds
Double Press at :30 seconds
Double Squat at :30 seconds
Double Swings at :30 seconds
3 rounds rest 4 minutes between rounds
11/15/16
Medium Day
70 lb. bell
5 ladders of clean and press 1,2,3,4 alternated with 88 lb. Rows
5 ladders of 1,2,3,4
100 swings with 88 in 5 minutes
11/16/16
Heavy Day The Long Haul MKM 45’s
Double Clean at :30 seconds
Double Squat at :30 seconds
Double Press at :30 seconds
Double Snatch at :30 seconds
Double Swing at :30 seconds
3 rounds 5 minutes rest in between sets
11/17/16
Easy Day The Long Haul MKM 45’s
Double Snatch at :30 seconds
Double Press at :30 seconds
Double Swing at :30 seconds
3 rounds 3 minutes rest in between sets
11/18/16
55 lb. kettlebell
Snatch to Press to Squat to Row
2 ladders: 1,2,3,4
11/19/16
Long Haul Medium Day 45’s
Double Snatch x :30
Double Press x :30
Double Squat x :30
Double Swing x :30
4 rounds, 4 minutes in betwee
11/20/16
Double 70’s
14 x 1, 1 x 2 Press/Squat/Row
Double 88’s
5 x 5 Deadlift Supersetted with
5 x 5 Double Swings
Bottoms Up Press
3 x 3 L, R with 35
3 x 1, L, R, 2 x 2 with 45
11/21/16
Off
11/22/16
The Long Haul Heavy Day 45’s
Double Clean x 30
Double Squat x 30
Double Press x 30
Double Snatch x 30
Double Swings x 30
4 rounds, 5 minutes rest in between. First 3 rounds, good, Last round, grip was absolutely screaming. Never put the bells down but the reps dropped from 9 to 6 for snatches the last round.
How does your upper back hold up during this workout? This is something I want to try at some point but sadly it would be with 55’s at my house which I know would be brutal. I feel like my upper back stability is a limiting factor during workouts like this and the Deep Six workout.
11/23/16
Double 55 complex
10 sets
Military Press x 5
Front squat x 5
Rows x 5
alternated with
Double 88’s
Deadlift 8 x 5 1 x 10 supersetted with Double Swings 8 x 5, 1 x 10
11/24/16
4 rounds Double 45s rest 3 minutes between rounds
Easy Day The Long Haul
Double Snatch x 30 seconds
Double Press x 30 seconds
Double Swing x 30 seconds
10 hill sprints of 75-105 yards
11/25/16
Double Kettlebell Squats 70’s 2 x 5
Double Rows 88’s 2 x 5
Deadlift 88’s 2 x 10
Double Military Press 70’s 5 x 2
Two Hand Swing 88 1 x 50
Turkish Getups 88 5L, 5R alternating hands after each rep
11/26/16
Double Kettlebell Squats 70’s 2 x 5
Double Rows 88’s 2 x 5
Deadlift 88’s 2 x 10
Double Military Press 70’s 5 x 2
Two Hand Swing 88 1 x 50
Turkish Getups 70 5L, 5R alternating hands after each rep
4.5 mile run
11/27/16 Week 3 The Long Haul, Medium Day Double 45’s
5 rounds, 4 minutes rest in between
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Squat x :30 seconds
Double Swing x :30 seconds
11/28/16
Double Kettlebell Squats 70’s 2 x 5
Double Rows 88’s 2 x 5
Deadlift 88’s 2 x 10
Double Military Press 70’s 5 x 2
Two Hand Swing 88 1 x 50
Turkish Getups 88 5L, 5R alternating hands after each rep
3.7 mile run
11/29/16
Heavy Day The Long Haul
5 rounds, 5 minutes rest between Double 45’s
Double Cleans x :30 seconds
Double Squat x :30 seconds
Double Press x :30 seconds
Double Snatch x :30 seconds
Double Swings x :30 seconds
After last week the thought of doing a 5th round was causing anxiety. I nailed it today. It wasn’t a walk in the park, but my grip and shoulders held up for all 5 rounds. I slowed down my breathing and rep pace, and it worked. If I usually do 14 cleans in 30 seconds, I did around 10-11. That extra 15 I didn’t do saved my grip.
11/30/16
Day 4
Double Squat 70’s
2 x 5
Double Rows 88’s
2 x 5
Deadlift 88’s
2 x 10
Military Press 70’s
2 x 5
Two hand swings 88
1 x 50
Turkish Getup 88
5 L, 5 R alternating hands
4 mile run
12/1/16
Easy Day
Double 45’s
5 rounds 3 minutes rest in between
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Swing x :30 seconds
Rest 5 minutes
Double Squat 70’s
2 x 5
Double Row 88’s
2 x 5
Deadlift 88’s
2 x 10
Double Military Press 70’s
5 x 2
Two hand swing 88
1 x 30
Windmill 70
5L, 5R
12/2/17
Double Squat 70’s
2 x 5
Double Rows 88’s
2 x 5
Deadlift 88’s
2 x 10
Double Military Press 70’s
5 x 2
Snatch 55
1 x 15, 15
Windmill 55
1 x 5, 5
12/6/16
Double Kettlebell Squat 70’s 2 x 5
Double Row 88’s 2 x 5
Deadlift 88’s 2 x 10
Double Military Press 70’s 4 x 2, 2 x 1
Swing 88 1 x 50
TGU 88 5 L, 5 R
12/5/16
Double 45’s
Week 4 The Long Haul Medium Day
3 rounds rest 3 minutes between sets
Double Snatch x :30 seconds
Military Press x :30 seconds
Front squat x :30 seconds
Double swing x :30 seconds
12/4/16 off
12 /3/16 off
12/7/16 The Long Haul Heavy Day
Double 45’s 3 rounds, 3:45 rest between rounds
Double Clean x :30 seconds
Double Press x :30 seconds
Double Squat x :30 seconds
Double Snatch x :30 seconds
Double Swing x :30 seconds
Finished strong on the double snatches. had 2 seconds left and banged out one more rep for 9 reps. Good hip snap on swings. It is tiring on the backs of the shoulders.
12/10/16 The Long Haul Week 5 Medium Day
4 sets Double 45’s Rest 3 minutes in between
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Squat x :30 seconds
Double Swing x :30 seconds.
Tough today, the back of my shoulders were fatigued
12/9/16
Double Front Squat 70’s 1 x 5, 1 x 10
Double Row 70’s 1 x 5, 1 x 10
Double Deadlift 88’s 1 x 10 , 1 x 20
Double Press 1 x 5 , 1 x 9
Snatch 55, 20 R, 20 L
Turkish Getup 88 5 L, 5 R alternating after each rep
This was one of the better workouts of the year. Felt great. Had more snatches in the tank as well as TGU, quit at a comfortable stop
12/8/16 The Long Haul Week 4 Easy Day
45’s, 3 rounds rest 2:15 between rounds
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Swings x :30 seconds
Rest 5 minutes
Double Squat 70’s 2 x 5
Double Row 70’s 2 x 5
Deadlift 88’s 2 x 10
Military Press 55’s 2 x 5
Snatch 55 15 L, 15 R
Windmill 55 5 L, 5 R