12/29/11
40 Day, Day 2
88lbs.
Two hand Swings
14 sets of 15, start at top of each minute
2 sets of 17, 1 set of 16, 1 x 6= 266
Done for the month 7K down
12/30/11
Easy Strength Day 3
*Double 70 Squats 2 x 5
*Double 70 Deadlift 2 x 5
*Double 70 Rows Outside the Knees 2 x 5
*Double 55 Military Press 2 x 5
*55 Single Arm Snatch 15R, 15L
*Double 55 Windmill 1 x 5R, 5L
45 lb. Cleans
2 rounds each hand
90 seconds left, 90 second right
12/31/11
Easy Strength Day 4
*Double 70 Squats 2 x 5
*Double 70 Deadlift 2 x 5
*Double 70 Rows Outside the Knees 2 x 5
*Double 55 Military Press 2 x 5
*55 Single Arm Snatch 15R, 15L
*Double 55 Windmill 1 x 5R, 5L
1/1/12 Off
1/2/12
Easy Strength Day 5
Double 70 Squats 2 x 5
Double 70 Deadlift 2 x 10
Double 70 Rows Outside the Knees 2 x 6
Double 70 Military Press 1 x 4, 1 x 3
Single 55 Arm Snatch 1 x 16R, 16L
Double 70 Windmill 1 x 5
Jerk Practice
Single Arm 55 Jerk 5 x 5-7 reps each side about 60-90 seconds between sets
Double 55 Jerk 5 x 6 Same rest
1/3/12 Day 6 Easy Strength
Double 70 Kettlebells
Double Squats, 2 x 6
Deadlifts, 2 x 11
Pullups 2 x 5
Military Press 1 x 4, 1 x 3
One Arm Snatch 70, 10R, 10L
Double Windmill 5R, 5L
Double Swings Outside the Knees 5 x 10, :30 seconds rest in between sets
Farmers Walks 5 rounds of about 60-65 paces holding 70’s.
1/4/12 Day 7 Easy Strength
Double 70 Kettlebells
Double Squats 2 x 6
Deadlifts 2 x 11
Pullups 2 x 5
Military Press 1 x 4, 1 x 3, 1 x 2
One Arm Snatch, 70 10R, 10L
Double Windmill 1 x 5R, 5 L
One Arm Snatch 70, 10 sets 3R, 3L New set top of each minute
1/15/12 Day 8 Easy Strength
Double 70 Kettlebells
Double Squats 2 x 6
Double Deadlift 2 x 11
Pullups 2 x 5
Double Military Press 3 x 3
One Arm Snatch 10R, 10L
Double Windmill 1 x 5R, 5 L
1/6/12 off
1/7/12 Easy Strength Day 9
Double 55’s
Double Deadlift 2 x 15
Double Squat 2 x 10
Double Row Outside Knees 2 x 10
Double Military Press 2 x 8
One Arm Snatch 2 x 10R, 10L
One Arm Windmill 88lb 1 x 5R, 5L
One Arm Jerk 5 sets of 10R, 10L
One Arm Swing 88 lb 5 sets of 10R 10L
1/8/11 Day 10 Easy Strength
Double 55’s
Double Squats 2 x 10
Double Deadlift 2 x 15
Double Rows Outside the Knees 2 x 10
Double Military Press 2 x 8
One Arm Snatch 55 20R, 20L
Double Windmill 1 x 5R, 5L
Double Swings 5 x 10
1/9/11 Day 11
55 lb. Kettlebells
Double Squats 2 x 5
Deadlift 2 x 10
Double Military Fast, 2 x 5
Double Row Outside the Knees 2 x 5
Double Swing 1 x 25
Double Windmill 1 x 5,5
1/10/12 Day 12
70 lb. Kettlebells
Double Squats 2 x 6
Double Deadlifts 2 x 12
Double Military Press 1 x 5, 1 x 3, 1 x 2
Pullups 2 x 6
One Arm Snatch 11R, 11L
Double Windmill 6R, 6L
Double Swings Outside the Knees 5 x 10, :30 seconds rest
Farmers Walks and Waiters Walks
1/12/11 Day XIII of 40
Double 70 Kettlebells
Double Squat 2 x 6
Deadlift 2 x 11
Military Press 3 x 3
Double Row Outside the Knees 2 x 6
One Arm Snatch 1 x 11 R, 11L
Double Windmill 1 x 6 R, 6 L
Double 55 Long cycle Clean and Jerk alternated with 88 two hand swing
3 x 5, 3 x 20
1/12/12 Off
1/13/12 Day 14
70 lb Kettlebells
Double Squat 2 x 5
Deadlift 2 x 10
Military Press 6 x 1 Rest Pause Style 10 seconds between reps
Pullups 2 x 5
Double Swings 1 x 20
Double Windmill 1 x 5R, 5L
One Arm Jerk 70lbs. 5 x 5R, 5L
3 sets of Farmers Walks, 2 Sets of Waiters Walks
1/14/11 Day 15
Double 70 Kettlebells
Double Squat, 2x5
Deadlift 2x10
Double Military Press 1x4,2x3
Double Row Outside the Knees 2x5
Double Swing 1x25
Double Windmill 1x5R,5L
Double 55 Jerks 5 sets 4 x 5, 1 x 10 alternated with Two Hand Swings 88 5 x 20
1/15/12 Day 16
Double 70 Kettlebells
Double Squat 2 x 5
Deadlift 2 x 10
Double Military Press 2 x 5 Personal Record
Double Row Outside the Knees 2 x 5
Double Swing 1 x 25
Double Windmill 1 x 5R, 5L
Cleaned and Push Pressed 88 lb kettlebell 2 R, 2 L Personal Record. Have never been able to do it before
1/16/12 Day XVII
Double 70
Double Squats 2 x 5
Deadlift 2 x 5
Double Military Press 2 x 5
Double Rows Outside the Knees 2 x 5
Double Swing 1 x 25
Double Windmill 1 x 5L, 5R
Double 55 Jerk alternated with 55 One Arm Snatch
10 x 5, 10 x 5R, 5L :30-45 seconds rest between sets
1/17/12 Day 18
Double 70’s
Double Squats 2 x 5
Deadlift 2 x 10
Double Military Press 2 x 5
Pullups 2 X 5
Double Swing Outside the Knees 1 x 25
Double Windmill 5R, 5L
One Hand Swings 70 5 x 15L, 15R :30 seconds between rounds
Farmers Walk Double 70’s 3 laps around gym
1/18/12 Day XIX
Double 70 Kettlebells
Double Squats 2 x 5
Deadlift 2 x 10
Double Military Press 1 x 2, 2 x 3
Pullups 2 x 5
One Arm Snatch 1 x 10R, 10L
One Arm Windmill 5R, 5L
1/19/12 Off
1/20/12 Day 20. Halfway through the Easy Strength program.
Played indoor soccer last night so was a little beatup this morning
Double 55’s
Double Squats 2 x 5
Deadlifts 2 x 10
Double Row Outside the Knees 2 x 5
See Saw Press 2 x 5,5
Double Swing Outside the Knees 1 x 25
Windmill 35lb kb 1 x 5,5
Love this workout, you can fit it in in 20 minutes and get on with your day.
1/21/12 Day 21,
Double 70’s Squats 2 x 5
Deadlift 2 x 10
Military Press 3 x 3
Rows 2 x 5
Double Swings 1 x 20
TGU 3L,3R with a 70 alternating hands
88 lb kettlebell
Loaded Clean 3 sets of 3L,3R
Push Pres 3 sets of 1L,1R
Two hand Swings 1 x 10.