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Old 06-15-2008, 04:01 PM   #11
Gene Williams
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Join Date: Dec 2007
Posts: 11
Default 06/15/08

Sunday, 6/15/08: 10:30AM
Metcon w/Kettlebells

5 reps 16kb One-Arm KB Swings (each arm)
5 reps 16kb One-Arm KB Cleans(each arm)
5 reps 16kb One-Arm KB High Pulls (each arm)
5 reps 16kb One-Arm KB Snatch (each arm)

60 seconds rest between rounds. Completed 7 rounds in about 20 minutes.

Geno
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Old 06-18-2008, 08:08 AM   #12
Gene Williams
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Join Date: Dec 2007
Posts: 11
Default 06/16 - 06/17/2008

Monday, 06/16/08: 06:30 PM
Metcon w/Kettlebells

3 minute rounds (each) - 1 minute rest
1 round 16kg Alternate One-Hand Swings
1 round 16kg Sumo High Pull
1 round 24kb Two-Hand Swings

Better than last time, but need to add more volume.

Tuesday, 06/17/08: 06:30 PM
Strength Day: Basics (still)

Squat
1x10x45
1x10x95
5x5x205
1x10x95
1x10x45
3x20xBW

Bench
1x10x45
1x10x95
5x5x165
1x10x95
1x10x45 (DB)

Deadlift
1x10x45
1x10x95
5x5x155

Best workout this month. 2 minutes rest between sets. Squats are coming along. I felt I could have lifted a bit more. Bench was better. Finally added Deadlifts, although I was conservative with the weight due to lower back issues. Not too sore today (6/18); rest day.

Geno
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