4/23/12
Double 70’s
Military Press/Squat/Pullups
5 ladders
(1,2,3,3)
(1,2,3,2)
(1,2,2,2)
(1,2,2,1)
(1,2,1,1) 35 Total Reps for each
Deadlift 2 x 20
4/24/12
88lb. kettlebell
Turkish Getups, 5L, 5R alternating hands after each rep
One hand swings
2 sets 1 x 10R, 10L 1 x 10R, 7L. 40 seconds rest between sets.
Due to a raised callous, I couldn’t get the left hand comfortable
Two hand swings alternating with jumping rope
10 x 20 for swings, 10 x 30 for jump rope. 30-40 seconds rest between sets.
4/25/12 Off
4/26/12 Double 70’s
Double Clean and Press alternated with Pullups
5 x 3, 5 x 4
1 set of floor press 1 x 5
1 minute between sets
Double Squat alternated with Double Swings Outide the Knees
5 sets 4 x 5, 1 x 10 4 x 10, 1 x 15
TGU, 5 L, 5R with one 70
I woke up stiff in my upper back after a day off. Time to tone down the volume
nah, keep it and adapt.
have you ever tried 1 arm BB snatches? I can do 50kg no problem, but a 50kg KB - no way
The best I’ve ever done with a kettlebell is a 32kg. Caveman! I have a 40kg kettlebell that I can swing but no flipping way am I close to snatching it. The handle is too thick. If I had a pro bell, I have a shot because the handle is thinner, but not the one I have.
4/27/12 off
4/28/12 Double 70’s
Floor Press alternated with Double Row Outside the Knees
4 x 5 for both, 1 x 7 for press 1 x 8 for rows
Double Squat alternated with One Arm Snatches
4 x 5, 1 x 10 for squats 5 x 5R 5L for Snatches
One Arm Windmill 1 x 10R, 10L
yeah, its the handle thickness that does it. my 32kg KB feels equivalent to a 50kg oly barbell.
Windmills are awesome, love the weird looks i get for doing them
4/29/12 Off
4/30/12
Double Snatches 45’s
3 x 8
Double Clean And Press Alternated with Double Row Outside The Knees
6 x 3 for presses, 4 x 5, 1 x 10 for Rows
Double Squat Alternated with Double Swing Outside the Knees
4 x 5, 1 x 10 for each
Deadlift 1 x 20, 1 x 10
5/1/12 Off
5/2/12 Off
5/3/12
Double 70’s
Floor Press alternated with Renegade Row
6 x 5 for each
Double Squats alternated with Double 45 Snatch
6 x 5 for each
TGU 70
5L, 5R alternate hands after each rep
5/4/12 Off
5/5/12
Double 45 Snatches 3 x 8
Double 70’s
Double Clean and Press alternated with Double Rows Outside the Knees
7 x 3 for presses 7 x 5 for rows
Double Squat alternated with Double Swing Outside the Knees
7 x 5 for each
Deadlift
2 x 20
5/6/12 Off
5/7/12
Pullups alternated with Floor Press 70’s
7 sets (3 x 5),(2 x 4), (2 x 3) 29 Pullups
7 x 5 for Floor Press
Double Squat alternated with One Hand Snatch
7 x 5 for Squats, 7 x 5R, 5L for Snatches w/ a 70
TGU 70
5R 5L alternating hands after each rep
5/8/12 Off
5/9/12 Off
5/10/12
Pullups alternated with Double 70 Clean and Press 60-90 seconds between sets
8 (6x5,2x4) for pullups 8 x 3 for clean and press
Double Squats alternated with Double Swing Outside the Knees 60 seconds between sets
8 x 5 for both
Double Kettlebell Deadlift
2 x 20
5/11/12 Off
5/12/12
Double 70’s
Double Rows alternated with Chest Press
8 x 5 for each
Double Squat alternated with Double 45 Snatch
8 x 5 for each
TGU 70
5L, 5R alternating hands after each rep
5/13/12 Off
5/14/12
Double 70’s
Clean and Press alternated with Pullups
9 x 3 for clean and press. 9 (5 x 5, 3 x 4, 1 x 3) 40 reps
Double Squats alternated with Double Swings Outside the Knees
9 x 5 for each
Deadlift
2 x 20
5/15/12 Off
5/16/12 Off
5/17/12
Double 70’s
Pullups alternated with Chest Press and Dips
9 sets of Pullups (4x5,2x4,3x3) 37 reps
9 sets of Chest Press 9 x 5
7 sets of Dips 7 x 5
Double Squat alternated with One Arm Snatch (70)
9 x 5 for each
TGU
5 each
5/18/12 Off
5/19/12 Double 70’s
Complex
4 rounds of
DOuble Clean and Miliary Press x 3
Double Squat x 5
Double Row x 5
Double Swing Outside the Knees x 5
Did one round putting the bells down between exercises
3 minutes rest between rounds
Deadlift 2 x 10
5/20/12 off
5/21/12 EDT
20 minutes
Dips alternated with Close grip Pullups
12 x 5 for dips =60 12 x 3 for pullups =36
Rest 5 minutes
15 minutes
Goblet Squat alternated with One hand Swings 88lb kettlebell
9 x 5 =45 for squats 9 x 5L,5R for swings =90
Turkish Getup, 88 5L,5R alternating hands after each rep
5/22/12 Off
5/23/12
EDT, Double 70’s
20 minutes, Double Miliatry Press alternated with Double Rows
Double Military Press 17 sets (3 x 3, 1 x 2, 4 x 1, 4 x 2, 1 x 1, 4 x 2) =32
Double Rows 17 x 3 =51
Rest 5 minutes
15 minutes, Double Squats alternated with Double Swings Outside the Knees
11 x 3 = 33, 11 x 5 for swings = 55
Rest 2 minutes
Deadlifts, 2 x 10
5/24/12 Off, played hoop at night
5/25/12
88lb kettlebell
TGU 5,5
EDT 20 minutes
Dips and Close Grip Pullups
13 sets 69 reps for Dips
13 sets 42 Pullups
Rest 5 minutes
15 minutes
Goblet Squats and One Hand Swings
10 x 5 for Squats, 5,5 for one hand swings
5/26/12 Off
5/27/12 Off
5/28/12 EDT Double 70’s
20 minutes
Double Military Press alternated with Double Rows
17 sets 16 x 2, 1 x 1 = 33 for press 16 x 3 1 x 4 = 52 for rows
Double Deadlift 2 x 10
15 minutes
Double Squat alternated with Double Swings Outside the Knees
11 sets 10 x 3, 1 x 4 = 34 for squats 10 x 5, 1 x 6 = 56 swings
5/29/12 Off
5/30/12
TGU, 88 lbs. 5R,5L alternating hands after each rep
20 minutes
Neutral Pullups alternated with Dips
14 sets 1 x 5, 12 x 3, 1 x 2 = 43 Pullups
14 x 5 = 70 Dips
Rest 2 minutes
15 minutes
Goblet Squat alternated with One Arm Swing 88 lbs
10 x (2 x 6, 8 x 5) for all 52 squats, 104 swings