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Old 11-20-2009, 01:27 AM   #2
Don Stevenson
Senior Member
Join Date: Dec 2006
Posts: 502

Ok it's been a while since i've had to translate Kettlebell but i'll give it a crack

Monday- [Double 32kg LC C&P- 4 reps w/ Double Beast SLDL- 5 reps] x 5 [Double Bulldog Windmill- 5 reps (l,r) w/ Double 32kg Squat- 5 reps] x 5 Finish with Single 32kg Bottoms up Pushups- 10 reps x 5 sets

2 x 32kg kettlebell long cycle clean and press (clean each rep) 4 reps alternated with 2 x 48kg kettlebell stiff leg deadlift x 5 reps - 5 times through the pairing.

2 x 40kg windmill 5 reps each side alternated with 2 x 32kg kettlebell front squats x 5 reps - 5 times through.

the 32kg bottoms up pushup i think is doing a pushup balancing on the flat bottom of a kettlebell thats resting handle down on the ground, but i may be wrong about that

Tuesday- SSST- rest 1 minute Double 24kg Guard attack- 10 reps x 10 sets w/ :30 break 32kg DARC Swing- 50 reps x 10 sets w/ :30 break Finish with 24kg Crossover Pushup- 5-2cnt reps x 10

SSST = secret service snatch test - 10 minutes of snatches with a 24kg kettlebell for max reps. double 24kg guard attack is like a lying alternating chest press ( I think) DARC swings are one arm swings with a hand change at the top (50 x 10 is mental though!) crossover pushups no idea unless they are talking about using the KB under one hand and moving across each rep so that the alternate hand rests on the ball each time.

Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5 [Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5 Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets

2 x 40kg hang clean without back swing 5 reps followed by 3 reps of 40kg press left and right - 5 times through. turkish get up with 40kg KB 3 reps each side with 2 x 40kg swings 20 reps - 5 times through. do pushups balancing on 2 x 24kg kettlebells with the handles on the ground 10 x 5

Friday- [24kg Snatch ladder (2,4,6,8,10) w/ Burpees- 25 reps] x 10 Double 32kg Jump Squat- 10 reps x 10 sets w/ :30 rest Finish with Clap Pushups- 10 reps x 10 sets

24kg snatches - do 2 reps rest for the same amount of time it took, do 4 reps, rest the same amount of time, 6, 8 , 10 reps etc. once you get to 10 reps drop back to 2 and start again, do that 10 times (then crawl off and die?????). 2 x 32 kg jump squats 10 x 10, finish with 10 x 10 clap pushups

Saturday and Sunday - book in to see your physio, chiro and massage guy!

Anyone who can complete those workouts is 24 carat mutant
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