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11-01-2008, 05:22 PM
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#151
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-03-2008, 06:27 PM
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#152
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-04-2008, 06:46 PM
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#153
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-06-2008, 05:52 AM
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#154
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-07-2008, 07:15 PM
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#155
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-08-2008, 12:49 PM
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#156
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-10-2008, 05:26 AM
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#157
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-11-2008, 05:08 AM
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#158
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-12-2008, 05:29 AM
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#159
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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11-14-2008, 05:23 AM
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#160
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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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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