A KB log?!! Cool! Will go through all your posts now.
BTW, are you training with some specific goals? Girevoy sport? hypertrophy? or are you just focusing on better nubers/ moving ‘north of vag’ to quote Jim Wendler?
Azrael, I sent you a pm
1/22/12 Double 70 Squats 2 x 5
Dead lifts 2 x 5 got interrupted and the workout was over
1/23/12 Days 22 and 23
Double 70 Squats 2 x 5
Deadlifts 2 x 10
Double Rows Outside the Knees 4 x 5
Double Military Press 3 x 5, 1 x 3
Double Swing Outside the Knees 2 x 25
Double Windmill 2 x 5L,5R
1/24/12 Day 24
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 30, PR
Double Windmill 1 x 5L, 5R
5 Farmers Walks, 3 Waiters Walks (L,R)
1/25/12 Day XXV
Double 70 Squats 2 x 10
Deadlifts 2 x 15
Double Military Press 3 x 3
Pullups 2 x 5
One Arm Snatch 10R, 10L
Double Windmill 5R, 5L
70lb kettlebell
One Arm Snatch 10 sets of 3R, 3L, Start at the top of each minute
One Arm Jerk 30 reps each arm 5 sets 6,5,6,7,6
1/26/12
Day XXVI
Double 55’s
Double Squats 2 x 10
Deadlifts 2 x 10
Double Row Outside the Knees 2 x 10
See Saw Press 1 x 8,8 1 x 7,7
One Arm Snatch 10R, 10L
Single Windmill 5R,5L
3 x 10, 10 One Arm Snatch
1/27/12 Off
1/28/12
88 lb.
Goblet Squats 2 x 10
Deadlift 2 x 10
One Arm Row 2 x 5L,5R
Double 70 Military Press 3 x 3
One Arm Swing 88, 1 x 6L,6R 1 x 10L 10R
One Arm Windmll 55 1 x 5L, 5R
Long Cycle Double 55 Clean and Jerk 2 x 10, 3 x 5
Farmers Walk 2 x 100 yards
Waiters Walk 50 yards L, 50 yards R
1/29/12 Day 28
Double 70’s
Double Squats 2 x 10
Deadlift 2 x 15
Double Military Press 1 x 4, 2 x 3
Double Row Outside the Knees 2 x 10
Double Swing 1 x 30
Double Windmill 5R, 5L
Conditioning Complex, Double 55.
2 rounds, 3 minutes rest in between
Double Military Press x 8, Double Clean x 8, Double Squat x 8 Deadlift x 8
Farmers Walk, up to end of street and back. Put the kettlebells down 4 times
6 minutes 17 seconds
1/30/12 Day 29
Double 70’s
Double Squats 2 x 10
Deadlift 2 x 15
Double Military Press 3 x 3
Pullups 2 x 5
Double Swing 1 x 30
Double Windmill 5R, 5L
One Arm Jerk, 70 5 sets of 5 each side
Snatch 2 sets of 5 each side
1/31/12 Day 30
Warmup Jump Rope
Double Squats 70’s 2 x 10
Deadlift 2 x 15
Double Rows outside the knees 2 x 10
Double Military Press Rest Pause style 10 seconds rest 2 x 5 x 1
Double Swing 1 x 30
Double Windmill 5L, 5R
Jump Rope 5 minutes
2/1/12 Day XXXI
Double 70
Double Squats 2 x 10
Deadlift 2 x 15
Double Military Press 1 x 4, 2 x 3
Pullups, 2 x 5
Double Swing 1 x 30
Double Windmill 5L, 5R
Double Swings, 10 sets of 10, Start at the top of each minute, about :45 seconds rest. The military press seems to be sticking this week.
2/2/12 Day XXXII
Double 70’s
Double Squats 2 x 5
Deadlift 2 x 10
Double Military Press 2 x 5 back in the saddle again
Pullups 2 x 5
Double Swing Outside the Knees 1 x 20
Double Windmill 5R, 5L
One Arm Jerk 70 lbs
2 sets, 1:00 R, 1:00 L
1 set :35 R, :35 L
One Arm Snatch
3 sets of 5R, 5L 1:00 rest
1 set of 22kg 10R, 10L The bell was absolutely flying up
Indoor Soccer tonight, Day off tomorrow!
2/3/12 Off
2/4/12 Day XXXIII 70 lb. kettlebells
Double Squat 2 x 10
Deadlift 2 x 15
Double Military Press 2 x 5
Double Rows Outside The Knees 2 x 10
Double Swing Outside The Knees 1 x 30
Double Windmill 5R,5L
Finisher
Complex
4 rounds 3 minutes rest between each round Double 70 kettlebells
Military Press x 3
Double Clean x 3
Double Squat x 3
Deadlift x 3
Jump Rope 6 Total Minutes
2/5/12 Day 34 of 40
Double 70’s
Double Squat 2 x 5
Deadlift 2 x 10
Double Military Press 2 x 5
Double Row Outside the Knees 2 x 5
Double Swing Outside the Knees 1 x 20
Double Windmill 5R,5L
55’s One Arm Snatch, 5 sets of 5,5
Bell was flying up, tried the Double Snatch with the 55 and got it!
2 sets of 3!
2/6/12 Day XXX 70lb kettlebells
Double Squat 2 x 5
Deadlift 2 x 5
Double Military Press 2 x 5
Close Grip Pullups 2 x 5
Double Swing OTK 1 x 20
TGU 3L then, 3R
One Arm Snatch 10 sets of 5R, 5L 1 minutes rest between sets PR! with the 70
2/7/12
Sprints 6 at 12 MPH on the tread mill
:20, :10 rest, :10, :20 rest, :15, :15 rest, :20, :10 rest, :10, :10 rest, :10, walked for a minute
Day XXXVI 70 lb kettlebells
Double Squat, 2 x 5
Deadlift, 2 x 10
Double Military Press, 3 x 3
Close Grip Pullups, 2 x 5
One Arm Snatch, 12 R, 12 L PR!
TGU, 3L,then switched hands 3R
Double Swings Outside the Knees
10 sets of 10, start at the top of each minute
2/8/12 Day XXXVII of 40
Sprints, 12.0 MPH on treadmill 5.0 Incline
:20 on 10 off
:10 on 20 off
:15 on 15 off
:20 on 10 off
:10 on 10 off
:10 on. Incline was too high. Last 3 sprints I had to grab the handles at the end. My heart rate was hitting 172 and my throat was irritated for 15 minutes afterward. Yesterday, running flat was to easy.
Double 70’s
Double Squats 2 x 5
Deadlift 2 x 10
Double Military Press 3 x 3
Close Grip Pullups 2 x 5
Snatch 10R, 10L
TGU 3L, then 3R
Farmers Walk’s alternated with Waiters Walks
5 sets each
2/9/12 Day 38
Double 70’s
Squats 2 x 5
Deadlift 2 x 5
Military Press 3 x 5,3,2
Double Rows OTK 2 x 5
Double Swing 1 x 20
Soccer tonight
2/10/12 Off
2/11/12
Day 39
Double 55’s
Squats 2 x 5
Deadlift 2 x 5
Row 2 x 5
Clean and Press 1 x 10
Military Press 1 x 5
One arm snatch 10,10
Double Windmill 5R, 1L. I’m done with this exercise. It bugs the muscles around my tailbone. I’ve had to workout in the garage and can’t do TGU’s in there. Lazy today, just finished at 5. Had no interest doing it and gutted it out. Last day tomorrow. After that, complexes
2/12/12 Day XL
Double 70’s
Squats 2 x 10
Deadlifts 2 x 15
Double Rows Outside the Knees 2 x 10
Double Military Press 2 x 5
One Arm Snatch 12R, 12L
Turkish Get Up 3L, 3R
Double Swings Outside the Knees 5 x 10 rest to top of each minute
Summary: Plan works, I’ve been consistently able to do 2 sets of 5 with 140 lbs. Back in November, I did 1 set of 5 for the first time. Other records were 30 Double Swings with 70’s, Sets of 10 with Double Squats were easy, I snatched the 70 for over ten on each side with one arm and I finally was able to do a double snatch with 55’s. Moving onto heavy complexes with 55’s before I go to Florida in 30 days.
4 Weeks of Kettlebell Complex Hell
55 lb kettlebells
3 minute rest between each round
2 rounds of
Double Swing x 5
Double High Pull x 5
Double Squats x 5
Double Clean and Press x 5
Pushups on Bells x 5
2 rounds of
Double Clean x 5
Double Long Cycle Clean and Jerk x 5
Double Rows x 5
One Kettlebell Goblet Squat x 5
2 rounds, using one kettlebell
Snatch to Press alternated with Squat 3 ladders (1,2,3) then switch hands
Five rounds of
One Arm Swing
One Clean and Press
4 snatches, switch hands rest :30 seconds between rounds.