2/16/12
88 lb kettlebell
Turkish Getups 5 on each side alternating hands after each rep
Pullups alternated with One Arm Clean and Bump Up Press
5 sets of Pullups, 3 x 5, 1 x 4, 1 x 3 (I did 5 on the last two but my chin didn’t get over the bar.)
5 sets of Presses x 1R, 1L
One Arm Swings and jump rope
10 sets of 8L, 8R, jump rope for 20 jumps, rest :30 seconds
2/18/12 Complexes Double 55
Double Press x 5
Double Clean x 5
Double Squat x 5
Deadlift at 5 2 rounds rest 2:30
2 rounds of
Double Long Cycle Clean and Jerk x 5
Double Squat x 5
Double Row, 5 slow, 5 regular
2 minutes rest
5 rounds of
Clean
Clean, Pushup on Bells
Clean, Pushup, Renegade Row
Clean, Squat, Pushup Renegade Row
Clean, Squat, Military Press, Pushup Renegade Row
Clean, Squat, Press, Pushup, Row, Double Swing
Done with RR. Bell came out from underneath me. Last round switched to double rows. Thankfully only a little scrap and ripped pants on the knee
2 rounds of 1 bell
Snatch to Press, Squat
2 snatch to presses, 2 squats
3 snatch to presses, 3 squats. Switch hands after each rung
2/19/12 88 lb. kettlebell
3 sets of 5 cleans R, 5L
5 sets of push press alternated with rows
for Press, 4R, 2L
Rows 5 x 3
Two hand swings 5 x 10 alternating with jumping rope
2/21/12 OFF
2/22/12 Double 55 Kettlebells
2 rounds 1 minute reste between
Double Clean x 5
Double Clean and Jerk Long Cycle x 5
Double Row x 5
Goblet Squat x 5
2 rounds
Double Military Press x 5
Double Clean x 5
Double Squat x 5
Deadlift
2 rounds
Double Long Cycle Clean and Jerk x 5
Double Squat x 5
Double Row x 5 Slow, x 5 Normal
5 rounds
Double Clean
Double Clean, Pushup on Bells
Double Clean, Pushup on Bells, Double Row
Double Clean, Double Squat, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Military Press, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Military Press, Double Row, Pushup on Bells, Double Swing
2 Rounds, One Bell Switch hands after each rung
Snatch to Press x 1L, Squat x 1, Snatch to Press x 1 R, Squat x 1
Snatch to Press x 2L, Squat x 2, Snatch to Press x 2 R, Squat x 2
Snatch to Press x 3L, Squat x 3, Snatch to Press x 3 R, Squat x 3
2/26/12
88 lb kettlebell
One Arm Cleans 3 x 5R, 5L
One Arm Row altnerated with One Arm Clean and Push Press
5 x 5R, 5L for rows, 5 x 1R, 1L for Push Presses
15:00, Two Hand Swings alternated with Jumping Rope
8 x 20 for Swings, 7 x 50 jumps
2/28/12 Off
2/29/12
Complexes, Double 55’s
3 rounds of
Double Clean x 5
Double Long Cycle Clean and Jerk x 5
Double Rows x 5
One Kettlebell Goblet Squat x 5
1 minute rest between rounds
6 rounds of
Double Clean
Double Clean, Pushup on Bells
Double Clean, Pushup on Bells, Double Row
Double Clean, Double Squat, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Military Press, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Military Press, Double Row, Pushup on Bells, Double Swing
1 minutes rest between sets
4 rounds done 3 times :45 seconds rest between rounds
Double Swing x 1
Double High Pull x 1
Double Clean and Press x 1
Double Squat x 1
3 rounds :90 seconds rest between rounds
Double Clean and Press x 3
Double Lunge x 3L, 3R
Alternating Row x 5L, 5R
Floor Press x 5
3/1/12 Off
3/2/12
88 lb. kettlebell
Turkish Getups 5R, 5L, alternating hands after each rep
Back up presses alternated with pullups
5 x 1R, 1L for presses 5 x 5 for pullups
Two hand Swings alternated with Jump Rope
5 x 20 alternated with 5 x 50 jumps.
3/3/12 Double 55’s Complexes
2 Rounds of
Dcuble Military Press x 5
Double Clean x 5
Double Squat x 5
Deadlift x 5
2 Rounds of
Long Cycle Clean and Jerk x 5
Double Squat x 5
Double Row x 10 5 slow 5 regular tempo
5 Rounds of
Double Clean
Double Clean, Pushup On Bells
Double Clean, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Military Press, Double Row, Pushup on Bells
Double Clean, Double Squat, Double Press, Double Row, Pushup, Double Swing Outside the Knees
2 Rounds, One Kettlebell
Ladders Up To 3, switch hands after each rung
Snatch To Press, Squat, Snatch To Press x 2, Squat x 2 Snatch to Press x 3, Squat x 3
Had low energy today. It was a complete grind. I woke up tired and two hours later still didn’t have it.
3/4/12 Off
3/5/12 88 lb kettlebell
One Arm Clean 3 x 3R, 3L
One Arm Row alternated with Clean and Push Press
3 x 3R, 3L for rows
1 x 1R, 0L Failure
1 X 1R, 1L
1 x 2R, 2L Personal Record!
One Arm Swing Ladder
2 rounds
1,1,2,2,3,3,4,4,5,5,4,4,3,3,2,2,1,1
Indoor Soccer tonight!
Slingshot x 10 rest:30
Slingshot x 10, Snatch Lx5,Rx5 rest:30
Slingshot x 10, Snatch 5,5, C P 5,5 rest:30
Slingshot x 10, Snatch 5,5, C P 5,5 Goblet Squat x 5 rest :30
Slingshot x 10, Snatch 5,5, C P 5,5 Goblet Squat x 5 2 hand swing x 10
3/8/12
88 lb kettlebell
Turkish Get Ups 5R, 5L alternating hands after each rep
Pullups alternated with Back Up Press
5 x 5, 5 x 1L,1R
Two hand swings alternated with jump rope
6 x 20, 6 x 50 jumps
3/12/12 Indoor Soccer
3/13/12 Off
3/14/12 4.3 mile run
3/15/12 5.0 mile run and 150 pushups
3/16/12 Off
3/17/12 20 100-120 yard sprints 200 pushups
3/18/12 1.25 mile jog, next lap, mixed up 80 yard sprints and jogging for another 1.25
3/19/12 EDT Dumbbell Military Pres alternated with pullups 20 minutes. 50 lb. dumbbells 12 sets of 3
15 minutes 70 lb. goblet squats alternated with 55 lb double dumbbell swings Both sets of 5
Treadmill 6 rounds of :15 second sprints alternated with :15 seconds rest
3/20/12 Off
3/21/12 Off Was on vacation in FL. Played a lot of tennis as well.
3/22/12 ETK Heavy Day.
I’m going to do one clean for each ladder
Double 55’s Military Press Alternated w/ Pullups
5 laddders of 1,2,3,4,5 for Press, piece of cake 75 reps
5 ladders of Pullups 1,2 were double rows, 3,4,5 Ladder 1
1,2,3,4,5 ladder 2
1,2,3,4,3 ladder 3
1,2,3,4,4 ladder 4
1,2,3,4,3 ladder 5 67 close grip pullups
Double Swings Outside the Knees
6 sets of 10, :30 seconds rest.
Basketball tonight.