7/5/12
Double 45’s
Ladders Military Press and Double Row combo
5 ladders of (2,3,5,10)
55lb kettlebell
Two hand swing 5 x 20
7/6/12
Double 70 Squat 5 x 5
One Arm Snatch 70, 7 sets 26 each side, blister.
7/7/12 + 7/8/12 Off
7/9/12
Pullups 10 x 3 30 seconds rest between sets
Double 70 Military Press 8 sets 7 x 3, 1 x 2
One Arm Swing 70 5 x 15,15 30 seconds rest.
7/10/12
Double 70’s
Front Squat 5 x 5
Swings Outside the Knees 5 x 10
Reverse TGU 5,5 with a 55.
7/11/12 Off
7/12/12
Double 70’s
Military press supersetted with Rows
8 x 3, 8 x 5
88lb kettlebell
Two hand swings
4 x 20, start at top of each minute, 2 x 10, 15 seconds rest
100 swings in 4:47
Awesome work bcflynn
The double snatch to press is a great combo. I find that complexes work well with the kettlebell(s)
Thanks for the kind words and welcome to the forum!
If you like complexes, check out the chronicles of strength website. I like the double snatch to press. I just wish I could do a double snatch with 55’s. It’s the only thing that eludes me. I love adding the squat to it
7/13/12
Double 70
Squats 5 x 5
Double swing 5 x 10
Bottoms Up Clean 45 5 x 1,1
2 x 10 2 hand swings (88) altrenated with 10 pushups
16 week cycle complete
7/14/12
Turkish Get Up 70 lb kettlebell
16L, 16R in 15:18
Rest 5 minutes
Two hand swing 88 lbs.
20 sets of 10, starting new set at the top of each minute.
200 swings in 19:20
7/15/12 Off. Lots and lots of yardwork
7/16/12
88lb kettlebell Goblet Squats, 5x5
62lb kettlebell Snatches 3 ladders of (1,2,3,4,5) 20 minutes
7/17/12
Snatch/Squat/Press combination 70lb. kettlebell
5 x 3
Bottoms Up Clean 45lb. kettlebell
3 ladders of (1,2,3) hold clean for 5 seconds.
7/18/12
55 lb. kettlebell
Turkish Get Up ladders 4 ladders (1,2,3) L,R 48 total getups
35-45 seconds rest between ladders 19:23
Rest 5 minutes
Two hand Swing Ladders
2 (10,20,30,40) 200 total swings. Rest ratio 1:1
Total workout time 33:23
7/19/12
55 lb. kettlebell
Clean Squat Press complex
5 ladders 1,2,3,4,5
Hand 2 Hand Swings
20 x 15 starting at the top of each minute, 20 minutes
first 5 sets 55lb, second 5 sets 62lb last 10 sets 70lb
7/20/12-7/28/12
Off
7/29/12
88 lb kettlebell
Goblet Squats Supersetted with Two hand swings
5 sets of 10,10 rest :45 seconds between sets
55 lb. kettlebell
Snatch to Press 5 x 5L,5R
Total workout time 25 minutes
7/30/12
70 lb. kettlebell
One arm snatch ladders
4 x (1,2,3,4,5)
1 x (1,2,3,4) 140 snatches. Quit last set due to a possible blister
30:00
Goblet Squats 88 lb. kettlebell
5 x 10
Total workout time 40 minutes
7/31/12 OFF
8/1/12
28 KG Kettlebell
Squat + Press ladders
2 ladders x (1,2,3,4,5) 1:1 work/rest ratio
12:45
Two Hand Swings
2 ladders (10,20,30) 1:1 work rest ratio
5:45
8/2/12
55 lb kettlebell
Reverse Getups 15 minutes
19R, 19L in 14:50
Two Hand Swings
20 sets of 15 rest until top of each minute
300 swings
8/3/12 Off
8/4/12
70 lb. kettlebell
Clean and Press 5 ladders reverse (5,4,3,2,1) 43 minutes
One hand swing ladders 3 x (5,5),(10,10),(15,15)
57 minute workout
Got my beach pump off to Newport, RI!
8/5/12
Front Squats 88lb
3 ladders of (1,2,3,4,5) I had to hold the bell with 2 hands in the rack on 4 rungs 4 and 5 and ladder 3 rungs 2,3,4,5
27 minutes
Rest 5 minutes
One Arm Snatch 62/28
4 ladders of 1,2,3,4,5 Rest 2:1 ratio
18:25
8/6/12 Off
8/7/12
55 lb kettlebell
Snatch/Press/Squat combination
4 sets of 5R,5L
Two hand Swings
16 sets of 20 in 20 minutes
8/8/12
55 lb. kettlebell
Clean and Press ladders alternated with pullups
5 x (1,2,3,4,5)for presses
1 x (1,2,3,4,5) 1 x (1,2,3,3,3) 3 x (2,2,2,2,2) 56 pullups
Rest 1:1 ratio
Hand to Hand Swings 5 (10,20,30) 300 swings
Rest 1:1: ratio
8/9/12 Off