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11-15-2008, 05:39 PM
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#161
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-15
Row 1042 meters in 5:06
Pederson Step-up (10/10)*3
Pullup 3,3,2,2 on the minute
Seesaw Press Farmer Walk and Double Swing
- 8 rounds of 501, 10 presses, and 10 Swings
NB. Longmont YMCA
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11-17-2008, 05:24 AM
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#162
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-17
Warmup
Kettlebell Goblet Squat 16kg*10
Kettlebell Swing 32kg*10*10
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
NB. Coaxing the left shoulder along. In addition to lower reps on the press, I extended the rest interval to 10 seconds between sets.
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11-18-2008, 06:13 AM
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#163
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-18
Warmup
Pederson Step (10/10)*3
Kettlebell Goblet Squat 16kg*10
Farmer Walk & Double Swing
- 8 rounds of 50' and 10 swings with pair of 16 kg.
Kettlebell Press
- L 16kg*5, 20kg*3, 24kg*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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11-20-2008, 05:21 AM
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#164
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-20
Warmup
RDL Stretch
Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16 kg pair
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
NB. Shorted rest between sets on left KB press to about 5 seconds, need to increase it again.
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11-21-2008, 06:59 PM
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#165
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-21
Warmup
Kettlebell Goblet Squat 16kg*10
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg. pair.
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11-22-2008, 03:30 PM
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#166
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-22
Warmup
RDL Stretch
Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Pederson Step-ups (10/10)*2
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11-24-2008, 05:19 AM
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#167
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-24
Warmup
Pederson Step-ups (10/10)*3
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16 kg pair
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Pullups 3,3,2,2
Last edited by Steve Rogers : 11-24-2008 at 05:37 PM.
Reason: add pullups
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11-25-2008, 05:00 PM
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#168
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-25
Warmup
RDL Stretch
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
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11-26-2008, 05:44 AM
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#169
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-26
Warmup
RDL Stretch
Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2
Pederson Step-up (10/10)*3
Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2
Kettlebell Farmers Walk and Double Swing with 16 kg. pair
- 8 rounds of 50' and 10 swings
NB. Shorted rest interval on left KB press but the shoulder is still too weak for the last set.
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11-28-2008, 04:04 PM
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#170
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Member
Join Date: Apr 2008
Location: Lyons, CO
Posts: 222
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2008-11-28
Warmup
Kettlebell Halo, 12kg, 10 (5/5)*2
Kettlebell Goblet Squat 12kg*10,24kg*10
Kettlebell Snatch
- 12kg*(5/5)
- 24kg*(1/1),(2/2),(3/3),
(1/1),(2/2),(3/3),
(1/1),(2/2),(3/3)
Asymmetric Farmers Walk
- 8 rounds of 75' with 12kg + 24kg kettlebells
- switch hands each round
NB. Estes Park, CO, 7522' MSL. Time to start adding in KB snatches. The left shoulder felt OK with these, though the form was a little rough.
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