Steve's Saga

[Steve Rogers]

Warmup

Kettlebell Goblet Squats 12kg*10, 24kg*10

Kettlebell Halo 12kg*10*2

Kettlebell Snatch
- 12kg*(5/5)
- 24kg*(3/3)*4

Asymmetric Farmers Walk with 24kg and 12 kg
- 8 rounds of 75'

Climb hill behind lodge.

Hot tub

[Steve Rogers]

Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Press
- Left 16kg*5, 20*3, 24*2
- Right 16kg*8, 20*5, 24*2

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

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

Pederson Step-up (10/10)*2

Kettlebell Snatch 16kg*(5/5)*2

[Steve Rogers]

Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Press
- Left 16kg*5, 20*3, 24*2
- Right 16kg*8, 20*5, 24*2

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

Pullups 3,3,2,2

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

NB. Left press 3 seconds between sets.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat 20kg*10

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

Kettlebell Snatch 24kg*(5/5)*2

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

NB. 5 second rest between sets on left KB press versus 1 to 2 seconds for the right. Form on the left hand snatch not as fluid as the right and the left forearm got slapped pretty hard.

[Steve Rogers]

Warm-up

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

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

Kettlebell Snatch 16kg*(5/5)*3

Kettlebell Farmers Walk and Double Swing
- 8 rounds 9f 50' and 10 swings with 16kg pair

NB. Left KB press was hard with 5 sec. rest between sets, but right felt pretty easy with 1 to 2 sec. rest between sets.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

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

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

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

NB. Still using 5 seconds rest between sets on left KB press, but they're getting easier.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*8, 20*8, 24*8

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

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

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

NB. Still 5 seconds rest between sets for left KB press.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat 16kg*8, 20kg*8, 24kg*8

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

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

Reverse Row BTW*2*5

NB. Beginning two week experiment with my Vibram Five Fingers shoes, like going barefoot and having incredibly tough feet.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

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

Kettlebell Farmers Walk & Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

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

NB. 5 seconds between sets on left KB press. It's easier to keep weight on the heals during KB swings with the FiveFingers than with conventional shoes.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*10, 20*10, 24*10

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

Kettlebell Farmers Walk and Double Swings
- 16kg pair, 50', 10 swings
- 8 rounds

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

NB. Tried 1 second between first and second sets of the left KB press, then 5 seconds between second and third. The second rep with 24kg was a struggle.