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Old 11-15-2008, 05:39 PM   #161
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Default 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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Old 11-17-2008, 05:24 AM   #162
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Default 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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Old 11-18-2008, 06:13 AM   #163
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Default 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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Old 11-20-2008, 05:21 AM   #164
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Default 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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Old 11-21-2008, 06:59 PM   #165
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Default 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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Old 11-22-2008, 03:30 PM   #166
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Default 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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Old 11-24-2008, 05:19 AM   #167
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Default 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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Old 11-25-2008, 05:00 PM   #168
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Default 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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Old 11-26-2008, 05:44 AM   #169
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Default 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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Old 11-28-2008, 04:04 PM   #170
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Default 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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