Swim

31 Dec 2011

Swim 500m, 19 minutes

Kettlebell Week 2 Day 4

30 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 30 minutes

Kettlebell Week 2 Day 3

29 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 4 x 7 x 30/35#
hand - hand russian swing 1 x 30 x 50#

Time: 22 minutes

Kettlebell Week 2 Day 2

27 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 28 minutes

MMA

26 Dec 2011

MMA

Kettlebell Week 2 Day 1

24 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 4 x 7 x 30/35#
hand - hand russian swing 1 x 30 x 50#

Time: 24 minutes

Southwood Complex

24 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up, Dip
2 x Surya Namaskara A

8-8-8-8 rep rounds of:
Power Clean
Press
Back Squat

65#, 2 minute rest between rds.
Complete rep count before moving to the next exercise.
Do not put the bar down until round is done.

Time: 13 minutes

Kettlebell Week 1 Day 4

23 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 32 minutes

Swim

22 Dec 2011

Swim 500m, 19 minutes

Kettlebell Week 1 Day 3

21 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
windmill 2 x 5 each side (no weight)
front squat 4 x 7 x 30/35#
2 hand russian swing 1 x 25 x 50#

Time: 24 minutes

Kettlebell Week 1 Day 2

19 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 30 minutes

Kettlebell Week 1 Day 1

18 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
1 hand russian swing 1 x 10 x 35# (each hand)
1 hand russian swing 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 40# (each hand)
windmill 2 x 5 each side (no weight)
front squat 4 x 7 x 30/35#
2 hand russian swing 1 x 25 x 50#

Time: 34 minutes

O Lift, Week 5 Day 3

15 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,55,60,65,70,75,75,75,75,75#
Split jerk 2 x 95,105; 6 x 2 x 110#
Snatch pull 8 x 2 x 155#

Time: 35 minutes

O Lift, Week 5 Day 2

13 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 105#
Push press 10 x 2 x 105#
Clean pull 8 x 2 x 175#

Time: 24 minutes

KB Cycle

11 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 12 minutes

O Lift, Week 5 Day 1

10 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,55,65,75,80,80,80,80,80,80#
Shoulder press 8 x 3 x 95#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 175#

Time: 28 minutes

O Lift, Week 4 Day 3

8 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,55,60,65,70,70,70,70,70,70#
Split jerk 8 x 2 x 105#
Snatch pull 8 x 2 x 145#

Time: 28 minutes

O Lift, Week 4 Day 2

6 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 100#
Push press 10 x 2 x 100#
Clean pull 8 x 2 x 165#

Time: 19 minutes

KB Cycle

4 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 11 minutes

O Lift, Week 4 Day 1

3 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,50,55,60,65,70,75,75,75,75,75#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 165#
Shoulder press 8 x 3 x 85#

Time: 37 minutes

MMA

2 Dec 2011

MMA

O Lift, Week 3 Day 3

1 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,50,55,60,65,65,65,65,65,65#
Snatch pull 8 x 2 x 135#
Split jerk 8 x 2 x 95#

Time: 24 minutes