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PostPosted: Fri Jun 20, 2014 1:01 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/19/14
Double 70 Kettlebells
4 rounds of this complex rest 90 seconds in between sets

Double Row x 6
Double Clean x 6
Double Squat x 6


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PostPosted: Fri Jun 20, 2014 3:15 pm 
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Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/20/1

Double 45's
4 rounds Work:Rest 1:2
Double Cleans x 7
Double Squat x 7
Double Snatch x 7
Double Military Press x 7

Last set of presses were brutal



4 rounds
Double Swing x 5
Double Cleans x 5
Reverse Lunges x 5,5
See Saw Press x 5,5
Work Rest 1:2

Rest 5 minutes

Long cycle Clean and Jerk, 4 rounds x 12 Work:Rest 1:2


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PostPosted: Wed Jun 25, 2014 2:27 pm 
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Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/25/14
4 rounds rest 2 minutes between rounds
Double Row x 6
Double Clean x 6
Double Squat x 6
Double Press x 6
First set with 55's, then went to 45's

Rest 5 minutes
45's
4 rounds, rest 90 seconds between
Double Clean x 7
Double Military Press x 7
Double Squat x 7


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PostPosted: Thu Jun 26, 2014 4:55 pm 
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Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/26/14
Double 45's 2:50 minutes rest in between rounds
4 rounds of this chain 6 times around the chain
Clean
Jerk
Squat
Snatch
Jerk
1000 jumps of the rope


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PostPosted: Fri Jun 27, 2014 2:09 pm 
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Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/27/14
Double 45's
4 rounds, 2:40 rest in between
Double Snatch x 5
Press x 5
Alternating Reverse Lunge, 5,5
Double Clean x 5
Squat x 5

Rested 5 minutes
1 round
Double Clean x 7
Squat x 7
Double Snatch x 7
Double Press x 7
Rested 3 mintes
5 rounds 90 seconds rest in between
Row x 6
Clean x 6
Squat x 6


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PostPosted: Tue Jul 29, 2014 3:16 pm 
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Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
Been working out with More Kettlebell Muscle. Been logging on I-Phone

7/28/14
Double 55's
5 rounds, work : rest 1:1.5
Cleans x 5
Press x 5
Squat x 5

Double 45's
4 rounds work:rest 1:1.5 done as a chain
Jerk x 6
Clean x 6
Jerk x 6
Total workout time 19:47

7/29/14
5 rounds
Double 45's Work:Rest 1:2
Clean x 7
Press x 7
Squat x7
Snatch x 7
Press x 7, 4, 3, 2, 1 (second set x 4, third x 3, etc)
Rest 4 minutes
5 rounds Work:Rest 1:2 Double 45's
Rows x 6
Cleans x 6
Swings x 6
Squats x 6
Push Press x 6
42 minutes total


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PostPosted: Thu Aug 14, 2014 5:28 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
8/14/14
Double 45 Kettlebells
Done as chain 6 rounds, 7 reps per round
Double Clean
Double MIlitary Press
Double Squat
Work : Rest 1:1.5

Done as complex 6 rounds, 6 reps per round
Double Row
Double Clean
Double Squat
Double Military Press

Total workout time 24:10. Blistering pace


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PostPosted: Sat Aug 23, 2014 10:56 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
8/23/14
Just got back from Aruba, new workout

Double Military Press using 55's Alternated with Double Row using 70's
8 x 5 for each
Double Front Squat using 70's alternated with Double Snatch using 55's
8 x 5 for each
Windmill, 70
3 sets of 5 L, 5 R
One Hand Swings
3 sets of 15 L, 15 R 30 seconds between sets


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PostPosted: Mon Aug 25, 2014 1:12 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
8/24/14
Floor Press Alternated with Double Rows Outside the knees
70 lb. bells 8 x 5 for each

Sumo Deadlift Alternated with Double Swings Outside the knees
88 lb. bells 8 x 5 for each

Turkish Getup
55 lb bell
3 sets of 5L, 5R, did 5 in a row then switched hands

One Arm Snatch
45 lb bell
3 x 10 L, 10 R


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PostPosted: Tue Aug 26, 2014 6:20 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
8/26/14
Double 70 Military Press
1 x 2, 3 x 3
alternated with
Double 88 Row
2 x 5, 1 x 8
Double 70 Squat
2 x 5, 1 x 10
alternated with
Double 55 Snatch
2 x 5, 1 x 8
Windmill 70
3 x 5L, 5R
One hand swing 70
15L, 15R, 15L, 15R 15L, 15R without putting bell down


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PostPosted: Wed Aug 27, 2014 2:42 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
8/27/14
One Arm Snatch 55
3 x 10, 10
1 x 5L, 3R (hand issue)
Floor Press Double 70 alternated with Double Row Outside the Legs 88
2 x 5, 1 x 10 for press 2 x 3, 1 x 5 for rows
Deadlift alternated with Double Swings Outside the Knees 88's
2 x 5,1 x 15 for deads, 2 x 5, 1 x 10 for swings
TGU 55
3 sets of 5L, 5R do all reps on one side, then switch hands.


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PostPosted: Tue Sep 02, 2014 12:45 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/2/14

Double 70 kettlebells
Row Outside the Knees alternated with Floor Press
8 x 6
Double Swing Outside the Knees alternated with Deadlifts
8 x 6

9/1/14
Double 55 Military Press alternated with Double 70 Row
8 x 6
Squats 70's alternated with Double Snatch 45's
8 x 6

8/31/14
Double 45's
5 rounds done as a chain
Clean x 6
Jerk x 6
Squat x 6
Clean x 6
Jerk x 6

4.5 mile run


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PostPosted: Thu Sep 04, 2014 1:54 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/3/14
Double sessions
10 rounds of this circuit
One hand swings, 88 lb kettlebell 10L, 10R
15 pushups
50 jumps of the rope
100 yard sprint

In evening went for a 3.5 mile run in 31 minutes, Lots of hills


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PostPosted: Thu Sep 04, 2014 8:01 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/4/14
Double Row, 88's
2 x 3, 1 x 9 alternated with
Double Military Press 70's
3 x 3
Double Front Squat 70's
2 x 5, 1 x 11 alternated with
Double Snatch 55's
2 x 5, 1 x 8
One Hand Swings, 88
3 x 15L, 15R rest 90 seconds between sets
Farmers Carries 88's
4 sets of 50 paces


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PostPosted: Fri Sep 05, 2014 2:13 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/5/14
Snatches 55 lbs.
3 x 10, 10
Floor Press 70's
2 x 5, 1 x 12
alternated with
Double Row outside the legs
2 x 5, 1 x 12
Double Swings 88's
2 x 5, 1 x 10
alternated with
Deadlift 88's
2 x 5, 1 x 20
Farmer Carries, 88's
5 sets of 50 paces


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PostPosted: Tue Sep 09, 2014 10:58 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/8/14
Double Military Press 55's
5 x 7, 2 x 4, 1 x 5 alternated with
Double Rows 70's
8 x 7
Double Snatch 45's
8 x7 alternated with
Double Front Squat 70's
8 x 7

9/7/14
Double 55's
Eagle Squat x 8, walk 20 yards. Did 5 sets without putting bells down, Did 1 more set
Farmers Carries, Racked Carries, Waiters Walks Did 3 sets of each 75 yards
10 hill sprints of 100 yards


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PostPosted: Tue Sep 09, 2014 6:21 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/9/14
Double 88's
Deadlift alternated with Double Swings Outside the Knees
8 x 7 for each
Double 70's
Floor Press alternated with Double Row Outside the Knees
8 x 7
In a phrase, high volume = boring
Making progress so I shouldn't complain. As boring as GVT and the Bear with kettlebells. Well, not that boring, but close.


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PostPosted: Thu Sep 11, 2014 1:56 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/11/14
Double 88 Rows
2 x 3, 1 x 10 alternated with
Double 70 Presses
2 x 3, 1 x 4 Broke through the press plateau.
Double 70 Squats
2 x 5, 1 x 13 alternated with
Double 70 Clean 1 x 5/Double Swing 1 x 10, 1 x20
Farmers' Carries 70's
3 sets of 100 paces

Hands are too tender to do double snatches as well as cleans for reps. But was strong. Playing hoop tonight


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PostPosted: Fri Sep 12, 2014 2:04 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/12/14
Floor Press 70's alternated with Rows outside the Knees
2 x 5, 1 x 15 for each
Deadlift alternated with Double Swings Outside the Knees 88's
2 x 5, 1 x 21 PR deadlift, 2 x 5, 1 x 15 PR for Swings
Suitcase Carry 88
2 sets, L, R


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PostPosted: Tue Sep 16, 2014 11:40 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/15/14
Double 70 Row
8 x 8 alternated with
Double 55 Military Press
8 x 7
Double 70 Squats
5 x 5 alternated with
Double 45 Snatch
5 x 8

9/13/14
3.8 mile run


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PostPosted: Wed Sep 17, 2014 10:56 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/16/14
Double 55's 8 rounds done as a complex
Floor Press x 8
Rows x 8
Deadlifts x 8
Double Swings x 8


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PostPosted: Thu Sep 18, 2014 11:48 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/17/14
3.6 mile run
.8 mile walk
45's
Double Squats 4 x 8 with 25 yard Farmers Carry in between each set


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PostPosted: Fri Sep 19, 2014 11:16 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/18/14
Double Row 88's
2 x 3, 1 x 11 alternated with
Double Military Press 70's
3 x 3. I couldn't find the press groove at all today. The presses went up but not explosively
Double 70 Squats
2 x 5, 1 x 15 (PR)
alternated with
Double Snatch 55's
2 x 3, 1 x 6
Snatch 62 lb. bell
10 x 3, 3 On the snatch really worked on the drop.


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PostPosted: Fri Sep 19, 2014 3:42 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/19/14

Double 70 Kettlebells
Floor Press
2 x 5, 1 x 16 PR alternated with
Rows outside the knees
2 x 5, 1 x 16, PR
Double 88 Kettlebells
Deadlifts
2 x 5, 1 x 22 PR
alternated with
Double Swings Outside the Knees
2 x 5, 1 x 15 PR
Two hand swings 88, on the top of each minute
20 sets of 10
Double Military Press GTG/Rung Program Double 70's
10 x 1

Great workout today, was strong and set some good numbers.


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PostPosted: Mon Sep 22, 2014 11:37 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/21/14
4 mile run
Double 70 Ketttlebells
Double Military Press
10 x 2, done periodically throughout the day

9/20/14
Double 70 Kettlebells
Double Military Press
10 x 1
Two Hand Swing 88
10 x 10 rest top top of each minute


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