Steve's Saga

[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 Swing
- 16kg pair, 50', 10 swings
- 8 rounds

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

NB. 3 second rest between sets on left KB press.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*10*3

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

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

NB. Brief rest (5-10 sec.) between sets of 2,3,5,10 and slightly longer between rounds. Dan John suggested this as an alternative to 10*10 for high volume with a little more variety. He also suggested a KB snatch workout to balance this, but after the Farmers Walk and swing combo I was done. I may try the snatch workout tomorrow.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*10*3

Kettlebell Snatch
- 16kg*((24/24),(12/12),(6/6))

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

NB. Upper back and hamstrings sore form yesterday, go figure. I planned to try Dan John's 24-20-16-12-8-4 snatch sequence, but scaled back after the first set. I slapped my left forearm pretty good a couple of times, so I need to work on form before trying these high rep sets.

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg*10*3

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

Kettlebell Snatch
- (2/2),(3/3),(5/5),(10/10)

Reverse Row
- 2,2,2,2,2

[Steve Rogers]

Warmup

Row 500m, 2:00

Deadlift 135#*5, 225*5, 275*5, 315*5

Pullup 2,2,2,2,2

Side Press
- Left 45# bar * 2
- Right 45*5

Dumbbell Farmers Walk
- 40# pair, 2/13 mile

[Steve Rogers]

Heavy Hands pump and walk, 20 minutes with 5# pair.

[Steve Rogers]

Row 500m, 2:18

Dumbbell Press
- 35# pair
- (2,3,5,10)*5

Pullups 2,2,2,2,2

Farmer Walk and Double Swing
- 37.5# pair, 50', 10 swings
- 8 rounds

[Steve Rogers]

Warmup

Kettlebell Goblet Squat
- 16kg
- 10,10,10

Kettlebell Press
- 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2.3,5,10

[Steve Rogers]

Warmup

Kettlebell Snatch
- 16 kg
- (5/5)*4

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

[Steve Rogers]

Warmup

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

Kettlebell Deadlift
- 16 kg pair
- 20,20