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Old 12-19-2008, 07:38 PM   #181
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Default 2008-12-19

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.
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Old 12-22-2008, 07:37 AM   #182
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Default 2008-12-22

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.
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Old 12-23-2008, 03:46 PM   #183
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Default 2008-12-23

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.
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Old 12-25-2008, 08:01 AM   #184
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Default 2008-12-24

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
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Old 12-29-2008, 03:54 PM   #185
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Default 2008-12-26

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
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Old 12-29-2008, 03:58 PM   #186
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Default 2008-12-29

Heavy Hands pump and walk, 20 minutes with 5# pair.
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Old 01-02-2009, 04:03 PM   #187
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Default 2009-01-02

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
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Old 01-05-2009, 07:09 AM   #188
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Default 2009-01-05

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
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Old 01-06-2009, 07:02 PM   #189
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Default 2009-01-06

Warmup

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

Kettlebell Farmer Walk and Double Swing
- 16 kg pair, 50', 10 swings
- 8 rounds
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Old 01-07-2009, 06:55 AM   #190
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Default 2009-01-07

Warmup

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

Kettlebell Deadlift
- 16 kg pair
- 20,20
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