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Old 09-03-2013, 12:39 AM   #429
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 634
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20130903

Kettlebell Training:


A. 1 arm Kettlebell Clean & Push Press (long cycle)
62lbs x 10 / 10
62lbs x 10 / 10

B. Kettlebell Split Snatch
53lbs x 10 / 10
Kettlebell Snatch
62lbs x 10 / 10

C. Double Kettlebell Clean & Push Press (long cycle)
62lb/53lb x 10
52lb/62lb x 10

D. Double Kettlebell Snatch
2 45lb KBs x 10

Conditioning:

MARSOC short card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
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