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IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Tue Feb 25, 2014 4:42 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
2/25/14
Double 45 kettlebells
3 rounds, rest 2:30 between each. 5 times around the chain equals 1 round
Double Snatch x 1
Squat x 1
Double Military Press x 1
Squat x 1
Double Clean x 1
Squat x 1

4 sets of 5 pullups alternated with 3 sets of 20 pushups. Cut short because I had to drive my son to school.


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PostPosted: Wed Feb 26, 2014 3:14 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
2/26/14
Double 45 Kettlebells
4 rounds, 5 minutes rest in between rounds
Double Clean x 30 seconds
Front Squat x 30 seconds
Military Press x 30 seconds
Double Snatch x 30 seconds
Double Swing x 30 seconds

This was a test of my forearm fatigue and mental toughness. It was uncomfortable, but the anxiety in between sets sucked. After the first round my heart rate was around 200 bpm, but then dropped down for the last sets. 25 minutes of hell.


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PostPosted: Fri Feb 28, 2014 8:03 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
2/28/14
Double 45 kettlebells
4 rounds, 3:00 rest in between
Double Snatch x 10
Double Military Press x 10, (got 6 on last round)
Double Swing x 20

15 minutes, done.


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PostPosted: Sat Mar 01, 2014 5:11 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
3/1/14
Double 55 kettlebells
4 rounds. Each chain is 5 times around
Double Clean x 1
Double Squat x 1
Double Press x 1
Double clean x 1
Double Squat x 1
Rest was 100-120 seconds between rounds
Pullups alternated with Pushups
4 x 5, 1 x 4 for pullups
5 x 20 for pushups


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PostPosted: Sun Mar 02, 2014 7:13 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
3/2/14
Double 55 Kettlebells
4 chains 100 seconds rest in between 1 Chain = 5 x around
Double Squat x 1
Double Press x 1
Double Clean x 1
Double Squat x 1

Pullups alternated with Pushups
4 x 5, 4 x 20


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PostPosted: Mon Mar 03, 2014 2:03 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
3/3/14
Double 45's
5 rounds rest 4 minutes in between
Double Snatch x 30 seconds
Double Military Press x 30
Front Squat x 30 seconds
Double Swings x 30 seconds
15 minute walk with dog


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PostPosted: Tue Mar 04, 2014 11:22 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
3/4/14
Double 45's
4 rounds, 2:30 seconds in between rounds
Each round equals 5 times around the chain
Double Snatch
Squat
Double Military Press
Squat
Double Clean
Squat


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PostPosted: Mon May 19, 2014 10:48 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/19/14
EDT
20 minutes
Floor Press 70's alternated with Pullups
12 sets x 5 for floor press, 12 sets x 3
60 and 36 reps
Rest 5 minutes
15 minutes
Reverse Lunge alternated with Double Snatch, Double 55's
8 x 3 each leg for lunge, 6 x 3, 1 x 6 for snatches 48 and 24 reps
Turkish Getup
88 lbs. 5 on each side alternating after each rep

5/17/14
EDT
20 minutes
Double 70 MIlitary Press alternated with Double 88 Rows
12 x 2 for presses, 12 x 3 for Rows 24 and 36 reps
Rest 5 minutes
15 minutes
Double 70 squats alternated with Double 88 Swings
9 x 3 for each 27 reps
Turkish Getups
88 lbs. 5 on each side alternating hands after each rep


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PostPosted: Wed May 21, 2014 5:25 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/21/14
EDT
20 minutes
Double Military Press 70 lb. Kettlebells alternated with Double Rows 88 lb. Bells
13 x 2 =26 for presses 13 x 3 =39 for rows
Rest 5 minutes
15 minutes
Double Squats 70 lb bells, alternated with Double Swings 88 lbs.
1 x 4, 8 x 3 =28 for each. Had 10 sets, but got interrupted by work call
Farmer Carries, 3 rounds, double 88 bells


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PostPosted: Fri May 23, 2014 6:40 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/23/14
EDT 20 minutes
Pullups alternated with Double 70 Floor Press
12 sets 46 pull-ups 61 presses
Rest 6 minutes
14 minutes
Reverse Lunge alternated with Double Snatch. Double 55's for both
7 sets of 4L, 4R = 56 lunges, 7 x 4 for snatches =28 snatches
This was a killer, heart rate was 190 when done

Farmer Carries double 55's


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PostPosted: Mon May 26, 2014 1:37 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/25/14
EDT
20 minutes
Double Kettlebell Military Press 70's alternated with Double Rows 88's
28 Presses 43 Rows
15 minutes
Double Front Squats 70's alternated with Double Swings 88's
30 squats, 31 swings
Windmill 88
5 R, 3 L. Left side didn't feel right


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PostPosted: Tue May 27, 2014 10:24 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/27/14
EDT
20 minutes
Double 70 Kettlebell Floor Press alternated with Pullups
11 sets 47 pullups, 10 sets 62 Presses
Rest 5 minutes
Double 55 Kettlebell Reverse Lunges alternated with Double Snatch
8 sets each for 30 reps

Walk 2.5 miles after with my dog


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PostPosted: Wed May 28, 2014 4:02 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/28/14
70 lb kettlebell
Turkish Get ups 15L, 15 R alternating hands after each rep
One Hand Swings 12 round of 10L, 10R resting until the top of each minute


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PostPosted: Sat May 31, 2014 12:58 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/30/14
EDT
20 minutes
Double 70 Military Press alternated with Double 88 Rows
15 x 2 for press, 15 x 3 for rows, 30 and 45 reps
Rest 5 minutes
15 minutes
Double 70 Squats alternated with Double 88 Swings
8 x 4 each =32 reps each


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PostPosted: Mon Jun 02, 2014 1:18 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/2/14
EDT
20 minutes
Floor Press 70's alternated with Pullups
16 x 4, 16 x 3 = 64, 48
Rest 5 minutes
15 minutes
Reverse Lunges alternated with Double Snatch 55's
8 x 4,4 for lunges, 8 x 4 = 32
Farmers Carries alternated Racked walks 55's
6 sets of 60 paces


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PostPosted: Tue Jun 03, 2014 5:38 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/3/14
EDT
20 minutes
Double 70 Kettlebell Military Press alternated with Double 88 Rows
15 sets, 32 presses, 51 rows
Rest 5 minutes
15 minutes
Double 70 Front Squats alternated with Double 88 Swings
8 x 5 40 reps for each. Crushed it rested to top of each minute until last set
Jumped rope 500 times


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PostPosted: Wed Jun 04, 2014 5:08 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/4/14
55 lb. kettlebell 3 rounds x 15,15 snatches switching hands after 5 reps,
Pullups, 8, 6, 4
Bottoms Up Press 35 lb kettlebell
2 x 5R, 5L, 1 x 8R, 8L
Two hand Swings, 70 lb. kettlebell
1 x 50, 1 x 30, 1 x 20

3.2 mile run


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PostPosted: Thu Jun 05, 2014 4:03 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/5/14
EDT
20 minutes
Double 70 Floor Press alternated with Pullups
12 sets 65 presses, 49 pullups
Rest 5 minutes
15 minutes
Double Reverse Lunge alternated with Double Snatch
Used 55's
Only did 5 sets of each. Was interrupted by a work call in the middle of my misery. 26 reps. I was earning it.

Screwed around and did a bottoms up TGU with a 12kg bell. Did one on each side


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PostPosted: Fri Jun 06, 2014 3:22 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/6/14

Did 3 rounds of this chain 6 times each round. Took 1:20 to complete, rested 2:40 between each round

First 2 rounds, Double 55's

Squat
Jerk
Clean
Jerk

Last round did 3 times with 55's, form started to go, picked up the 45's and finished the last 3 times

4.4 mile run with wife and dog


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PostPosted: Mon Jun 09, 2014 8:01 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/9/14
Chain 3 x around 10 sets
Double Clean
Military Press
Squat
Row
FIrst 5 rounds with 70's, Second 5 with 55's

5 circuits
Seated Military Press Double 45's x First set x 3, sets 2-4 x 5, set 5 x 7)
Double Swings 88's x (first 4 sets were 5, last set was 10
Farmer Carries 5 sets of 50 paces, Double 88's


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PostPosted: Tue Jun 10, 2014 3:16 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/10/14
Complexes today
2 rounds, double 45's
Clean and Jerk x 10
Squats x 10
Rows x 10

2 rounds 45's
Cleans x 6
Squats x 6
Press x 6
Swings x 6

Did 5 rounds of this complex adding 2 reps each time up ladder
Swing x 2
One Hand Swing x 2, R, L
Thruster x 2 R, L


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PostPosted: Wed Jun 11, 2014 3:48 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/11/14
Double 45's
3 rounds of this complex, Took 1:22 to do, rested 2:44
Double Cleans x 7
Double Squats x 7
Double Snatch x 7
Military Press x 7
Rested 6 minutes
Double 55's
Did 3 rounds of this complex 43 seconds to complete rested 1:26
Double Row x 6
Double Clean x 6
Double Squat x 6


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PostPosted: Thu Jun 12, 2014 12:53 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/12/14
Double 55's
3 rounds of this complex, took 1:10 to complete, rested 2:20
Double Swing x 5
Double Clean x 5
Reverse Lunge 5R, 5L
See Saw Press, 5R, 5L

Rested 5 minutes
3 rounds of this chain 1:00 to complete 2:00 rest. Shoulders were fatigued from presses, dropped to 45's
Jerk x 6, Double Clean x 6, Jerk x 6
Could have used 55's but I think my form would have broken down, so next week.


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PostPosted: Fri Jun 13, 2014 1:48 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
6/13/14
Double 45's
3 rounds of this complex, work:rest ratio 1:2
Double Clean x 7
Press x 7
Snatch x 7
Squats x 7
Press first set 7, second set 3, third set goose egg

Rest 6 minutes
Double 45's 3 rounds of this complex work:rest 1:2
Double Row x 6
Double Clean x 6
Double Snatch x 6
Squat x 6
Push Press x 6

25 minutes total. Incredibly fatiguing on the shoulders. gutted out the push presses. The snatch and the squats really tire out the rear deltoids. These are from Geoff Neupert's More Kettlebell Muscle. Both are heavy days.


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PostPosted: Wed Jun 18, 2014 8:33 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
Been working out didn't post
6/18/14
Double 45's
3 rounds
Double Snatch x 5
Press x 5
Alternating Reverse Lunges, 5 each leg
Double Clean x 5
Squat x 5
Work 1:20 Rest 2:40
4 rounds chain style
Squat x 6
Jerk x 6
Clean x 6
Jerk x 6
Work:Rest 1:00 : 2:00 rest


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