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Old 11-01-2008, 05:22 PM   #151
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Default 2008-11-01

Suitcase walk to Bohn Park with 30# power ball and did 40 weight for distance and 20 weight for height throws with it, then suitcase walk back home.

- Goblet Squat Stretch 35# dumbbell * 10

- Seesaw Farmers Walk and Double Swings with pair of 35# dumbbells
10 presses each arm and 10 swings per round for 4 rounds

NB. Right knee is a bit tender.
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Old 11-03-2008, 06:27 PM   #152
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Default 2008-11-03

Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*2

Pederson Step 24kg*(10/10)*2

Lawn Mower
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*2

NB. Left arm still shaky on second rep with 24 kg.
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Old 11-04-2008, 06:46 PM   #153
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Default 2008-11-04

Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*8, 20kg*5, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Pederson Step 20kg*(10/10)*3

Lawn Mower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
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Old 11-06-2008, 05:52 AM   #154
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Default 2008-11-06

Warm-up

Pederson Step (20/20)*3

Seesaw Press Farmer Walk Double Swing, 16kg KBs, 6 rounds of 10 presses, 10 swings

Reverse Row 5, 5

RDL Stretch
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Old 11-07-2008, 07:15 PM   #155
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Default 2008-11-07

Warm-up

Kettlebell Goblet Squat 16kg*10

Pederson Step-ups (20/20)

Kettlebell Swings 32kg*10*10

Kettlebell Press

Left - 16kg*8, 20kg*5, 24kg*0

Right - 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawn Mower

Left - 16kg*8, 20kg*5, 24kg*2

Right - 16kg*8, 20kg*5, 24kg*2

NB. Left shoulder is still weak, so for the KB Press I'll either increase the rest interval between sets or reduce the number of reps in the pre-exhaustion sets.
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Old 11-08-2008, 12:49 PM   #156
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Default 2008-11-08

Row 1032 meters in 5:06

Pederson Step-ups (20/20)*3

Seesaw Press Farmer Walk and Double Swing Complex

- 8 rounds of 10 Presses each arm and 10 Swings with 30# dumbbells

Pull-ups 2,2,2,2,2 on the minute

Swim 200 yards.

NB. Longmont YMCA.
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Old 11-10-2008, 05:26 AM   #157
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Default 2008-11-10

Warm-up

Kettlebell Goblet Squat 16kg*10

Pederson Step-ups (10/10)*2

Kettlebell Swing 32kg*10*10

Kettlebell Press
- L 16kg*5, 20kg*3, 24kg*F
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawn Mower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

NB. Left shoulder going on strike, though it feels OK. I may drop the last set to 20kg.
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Old 11-11-2008, 05:08 AM   #158
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Default 2008-11-11

Warm-up

Kettlebell Goblet Squat 16kg*10

Farmer Walk and Double Swing Complex
- 8 rounds of 50' and 10 swings with 16 kg kettlebells

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2
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Old 11-12-2008, 05:29 AM   #159
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Default 2008-11-12

Warm-up

RDL Stretch

Pederson Step (10/10)*2

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2
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Old 11-14-2008, 05:23 AM   #160
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Default 2008-11-14

Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Farmer Walk and Double Swing
- 8 rounds of 50' and 10 swings with pair of 16kg KBs

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*3
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Pederson Step-up (10/10)*2
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