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