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Old 01-08-2009, 06:59 PM   #191
Steve Rogers
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Default 2009-01-08

Warmup

Kettlebell Snatch
- 16 kg
- (10/10)*4

Kettlebell Farmer Walk and Double Swing
- 16kg pair, 50', 10 Swings
- 8 rounds
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Old 01-09-2009, 05:49 AM   #192
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Default 2009-01-09

Warmup

Double Kettlebell Press
- 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10

Double Kettlebell Deadlift
- 16kg pair
- 20,20
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Old 01-10-2009, 05:44 PM   #193
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Default 2009-01-10

Warmup

Throwing Practice

16# Stone
- Overhead Shot, 5 in the 15-17 foot range
- Braemar Stone, 10 in the 19-22 foot range
- Open Stone, 10 in the 18-20 foot range

NB. Probably doing something wrong on the overhead shot and definitely not getting my movements synchronized on the open stone. They should both be going farther than the Braemar.
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Old 01-12-2009, 05:47 PM   #194
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Default 2009-01-12

Warmup

Footwork Drill

Double Kettlebell Press
- 16 kg pair
- (2,3,5,10)*5

Double Kettlebell Deadlift
- 20 kg pair
- 20,20

Reverse Row
- on the half minute
- 1,2,2,1,1,1,1,1
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Old 01-13-2009, 06:15 PM   #195
Steve Rogers
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Join Date: Apr 2008
Location: Lyons, CO
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Default 2009-01-13

Warmup

Footwork Drill

Kettlebell Snatch
- 16kg
- (10/10),(10/10),(10/10),(10/10)

Kettlebell Farmer Walk and Double Swing
- 20kg pair, 50', 10 swings
- 8 rounds

NB. The 16kg kettlebells were getting a little easy, fixed with the 20s.
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Old 01-15-2009, 04:50 PM   #196
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Default 2009-01-15

Warmup

Footwork Drill

Double Kettlebell Press, 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10

Double Kettlebell Deadlift, 20kg pair
- 20,20

Reverse Row
- 12 on a 15 second interval
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