30 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 2x20x10#
Squat 10x45, 5x95, 5x115, 5x115, 8x115
Time: 25 minutes
Monday, January 30, 2012
Monday, January 16, 2012
KB Clean & Press
16 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
2x25x10# Neck Harness
KB Clean & Press
30 each hand, 35# KB
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
2x25x10# Neck Harness
KB Clean & Press
30 each hand, 35# KB
Time: 7 minutes
Sunday, January 15, 2012
Saturday, January 14, 2012
Friday, January 13, 2012
Thursday, January 12, 2012
Kettlebell Situp, Swing, Goblet Squat
12 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
3x25x10# Neck Harness
5 rounds for time:
Kettlebell Situp x 5 x 35#
Kettlebell Swing x 10 x 35#
Kettlebell Goblet Squat x 10 x 35#
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
3x25x10# Neck Harness
5 rounds for time:
Kettlebell Situp x 5 x 35#
Kettlebell Swing x 10 x 35#
Kettlebell Goblet Squat x 10 x 35#
Time: 10 minutes
Wednesday, January 11, 2012
“10 Down” Kettlebell Swing/ Burpee Ladder
11 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
10,9,...,2,1 Burpees/KB Swing (50#)
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
10,9,...,2,1 Burpees/KB Swing (50#)
Time: 14 minutes
Saturday, January 7, 2012
Kettlebell Week 3 Day 4
7 Jan 2012
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: 35 minutes
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: 35 minutes
Thursday, January 5, 2012
Kettlebell Week 3 Day 3
5 Jan 2012
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 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
farmers walk - 1 minute x 50# (each hand)
Time: 24 minutes
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 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
farmers walk - 1 minute x 50# (each hand)
Time: 24 minutes
Wednesday, January 4, 2012
Kettlebell Week 3 Day 2
4 Jan 2012
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: 29 minutes
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: 29 minutes
Monday, January 2, 2012
Kettlebell Week 3 Day 1
2 Jan 2012
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 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
Time: 21 minutes
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 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
Time: 21 minutes
Sunday, January 1, 2012
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