One 65, one 75 and assorted lighter weight sand bags
Chest high bar in Vulcan Rack
Pick up bags and toss them over the bar for 2 min.
65 lb on barbell
5 reps each of Thruster and Snatch then with 45 lb
one hand snatch 5 with each hand
4 in a circle with one 25lb D-ball, 1 20lb Dynamax ball
Slam the D-ball, toss the Dynamax ball for height for 2 min.
35 lb D-ball 15 inch box, 25 lb D-ball 20 inch box
Partner Slam Box (Slam - Clean - Toss - Jump)
Snatch Catch
Clean Catch Press
Swing-Clean-Push Press
SDLHP (44's)
Push Press (52's)
2-Hand Swing (72)
Clean and Jerk (62)
Performed as 8-6-4
Friday, January 27, 2006
Wednesday January 25, 2006
Man in the Middle
Row
Snatch (44)
Pullups
Wall Ball (20)
BB Cleans (95)
2 minutes each with 2 minutes rest in between
Rw Sn PU WB Cln Total
Tom 42 60 48 42 34 226
Brad 38 48 31 50 35 202
Keith 35 50 25 41 36 187
Eug 40 52 69 44 35 240
Row
Snatch (44)
Pullups
Wall Ball (20)
BB Cleans (95)
2 minutes each with 2 minutes rest in between
Rw Sn PU WB Cln Total
Tom 42 60 48 42 34 226
Brad 38 48 31 50 35 202
Keith 35 50 25 41 36 187
Eug 40 52 69 44 35 240
Tuesday January 24, 2006
Net - Laddere climb
Pullups
GHD Situp
Box Jump
Ring Pushups
KB Swings
Ball Slams
Done in order (from whever you start) 10-8-6
Pullups
GHD Situp
Box Jump
Ring Pushups
KB Swings
Ball Slams
Done in order (from whever you start) 10-8-6
Monday January 23, 2006
Ring Pushups
Pullups
GHD Situps
Skin the Cat
Samson Stretch
First threee done 10-8-6
Skin the cat done 3 times
Samson Stretch 10 sec/side
Air Squats 40-30-20
Power Clean 10-8-6
Leg assisted Muscle Up 10-8-6
Eugene 7:50
Alex 7:50
Jennifer 8:45
Pullups
GHD Situps
Skin the Cat
Samson Stretch
First threee done 10-8-6
Skin the cat done 3 times
Samson Stretch 10 sec/side
Air Squats 40-30-20
Power Clean 10-8-6
Leg assisted Muscle Up 10-8-6
Eugene 7:50
Alex 7:50
Jennifer 8:45
Tuesday, January 24, 2006
Saturday January 21, 2006
Tri Freak Sprint Triathlon
Fixed time race of 15 minutes per event
Goals - 750 yards swimming, 5 miles biking, 1.75 miles running
Swim time was 14 minutes to even out transition to the bikes.
Swim: .55 miles or 950 yards
Bike: 6.12 miles at 23.9 mph and 361 avg watts
Run: 1.89 miles
Fixed time race of 15 minutes per event
Goals - 750 yards swimming, 5 miles biking, 1.75 miles running
Swim time was 14 minutes to even out transition to the bikes.
Swim: .55 miles or 950 yards
Bike: 6.12 miles at 23.9 mph and 361 avg watts
Run: 1.89 miles
Thursday, January 19, 2006
Thursday January 19, 2006
Net/ladder climb x 2
Man in the middle
KB snatch 52
KB 2-hand clean/thruster
KB clean and jerk 61
KB 2-bell SDLHP 44
Reps of 10-8-6
Helen: Eug 8:50, Tom 9:25, Keith 12:02 (blue band, 44 lb KB), Brad 12:30 (black band, 44 lb KB)
Man in the middle
KB snatch 52
KB 2-hand clean/thruster
KB clean and jerk 61
KB 2-bell SDLHP 44
Reps of 10-8-6
Helen: Eug 8:50, Tom 9:25, Keith 12:02 (blue band, 44 lb KB), Brad 12:30 (black band, 44 lb KB)
Wednesday January 18, 2006
CF Warm up
Assorted KB lifts
KB Snatch 44 Pullups
KB C & J 52 Ball Slams 25
KB Clean 62 Wall Ball 20
KB 2-hand swing 52 Push Press 80
KB 1-hand thruster Box Jump
10 reps total for each event. First column done in that order. Second column done in any order and follow the event you do in the first column. eug 5:35, Tom 5:41, Chandra 7:00, Brad 7:35, Jennifer 9:36
Assorted KB lifts
KB Snatch 44 Pullups
KB C & J 52 Ball Slams 25
KB Clean 62 Wall Ball 20
KB 2-hand swing 52 Push Press 80
KB 1-hand thruster Box Jump
10 reps total for each event. First column done in that order. Second column done in any order and follow the event you do in the first column. eug 5:35, Tom 5:41, Chandra 7:00, Brad 7:35, Jennifer 9:36
Monday January 16, 2006
Net, ladder x 2
Valeo ball bounce 2 minutes
Row 500
Wall ball x 20 (20lbs)
25 pullups
20 80 lb push press
30 slams (25)
4-way box jump
2 hand KB C&J (36) x 20
TM run .25 miles
One time through for best time:
Loree 21:20, Eug 12:30, Keith 17:30, Jennifer 20:00
Valeo ball bounce 2 minutes
Row 500
Wall ball x 20 (20lbs)
25 pullups
20 80 lb push press
30 slams (25)
4-way box jump
2 hand KB C&J (36) x 20
TM run .25 miles
One time through for best time:
Loree 21:20, Eug 12:30, Keith 17:30, Jennifer 20:00
Sunday, January 15, 2006
Wednesday January 11, 2006
3 sets of single and 2-hand kettlebell swings
1 minute max cleans with 52 (47)
1 minute max jerk with 44 (49)
1 minute max snatch with 44 (48)
2 minutes rest
10-8-6 reps of:
2 hand swing with 62
double KB push press with 52's
SDLHP with 44's
1 minute max cleans with 52 (47)
1 minute max jerk with 44 (49)
1 minute max snatch with 44 (48)
2 minutes rest
10-8-6 reps of:
2 hand swing with 62
double KB push press with 52's
SDLHP with 44's
Wednesday, January 11, 2006
Tuesday January 10, 2006
B2B Tabata Squats
44 lb KB single leg, stiff legged deadlift x 8 (each leg)
44 lb KB 2 hand clean-squat-thruster x 8
44 lb KB alternating anchored snatch x 8 (each arm)
44 lb KB alternating press x 8 (each arm)
52 lb KB single leg, stiff legged deadlift (each leg)
52 lb KB 2 hand clean-squat-thruster x 8
44 lb KB 1-hand swing-clean-press x 8 (each arm)
52 lb KB 1-hand swing-clean-press x 6 (each arm)
52 lb KB 1-hand clean R arm 6-5-4, L arm 6-5-4
52 lb KB 2-hand swing 12-10-8
52 lb KB 1-hand dead hang clean 12-10-8
44 lb KB 1-hand press 10-9-8
44 lb KB 1-bell alternating lunge x 12
44 lb KB single leg, stiff legged deadlift x 8 (each leg)
44 lb KB 2 hand clean-squat-thruster x 8
44 lb KB alternating anchored snatch x 8 (each arm)
44 lb KB alternating press x 8 (each arm)
52 lb KB single leg, stiff legged deadlift (each leg)
52 lb KB 2 hand clean-squat-thruster x 8
44 lb KB 1-hand swing-clean-press x 8 (each arm)
52 lb KB 1-hand swing-clean-press x 6 (each arm)
52 lb KB 1-hand clean R arm 6-5-4, L arm 6-5-4
52 lb KB 2-hand swing 12-10-8
52 lb KB 1-hand dead hang clean 12-10-8
44 lb KB 1-hand press 10-9-8
44 lb KB 1-bell alternating lunge x 12
Monday January 9, 2006
0500 in Kennewick, Washington for a SWAT school, staying at a Best Western. I brought 5 kettlebells - 2-44's, 2-52's and a 62. We ran a mile and a half to warm up and then did a modified Helen. During a pre-run area check I found that the Home Depot across the street from the hotel had the perfect pull-up bars. Next time you go to a Home Depot check out the cart racks. They are made out of aluminum tubes and HD orange plastic sides. The run to the pullup bars was about 300 yards and once there we cranked out the 12 pullups and then ran back to the hotel awning for the swings: 21 with the 52 and 25 with the 44. After the 3 trips I stopped the clock at 14:15, Glen at 17:14, Chris at 17:26 and Mark at 18:00.
Saturday, January 07, 2006
Friday January 6, 2005
Rage Box 15, 25, 35 and 3 boxes for 6 reps each
12, 15, 15 lb med balls underhand/overhand toss 2 mins
185 lb DL + Box Jump
2 KB (36) clean, thruster box step (KBs overhead)
Clean-Push Press-Front Squat-Thruster (80lb)
Power Clean (115 lb)
Push Press (85)
Storm through with reps of 10-8-6
12, 15, 15 lb med balls underhand/overhand toss 2 mins
185 lb DL + Box Jump
2 KB (36) clean, thruster box step (KBs overhead)
Clean-Push Press-Front Squat-Thruster (80lb)
Power Clean (115 lb)
Push Press (85)
Storm through with reps of 10-8-6
Wednesday January 4, 2005
Rage Box 15, 25, 35 lb balls with 3 different boxes.
Rotate through with 6 reps at each box
Yellow Rain - 15, 25, 35 lb balls thrown underhand
with each ball, then overhand with each ball, repeating
as quickly as possible for 2 minutes
Rage Box
KB Swing (52)
Ring Dips
DL + Box Jump
Pullups
Ring Pushups
Straight through each with reps of 10-8-6
Eug 9:04, Tom 10:02, Brad 11:42, Jennifer 13:30, Benda 14:45
Keith 15:10
Rotate through with 6 reps at each box
Yellow Rain - 15, 25, 35 lb balls thrown underhand
with each ball, then overhand with each ball, repeating
as quickly as possible for 2 minutes
Rage Box
KB Swing (52)
Ring Dips
DL + Box Jump
Pullups
Ring Pushups
Straight through each with reps of 10-8-6
Eug 9:04, Tom 10:02, Brad 11:42, Jennifer 13:30, Benda 14:45
Keith 15:10
Monday, January 02, 2006
Monday January 2, 2006
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight, bench press: body weight, clean: ¾ body weight
Set up three bars and storm through for time.
Adjust weights according to ability to, for example, DL bodyweight, BP 3/4 bodyweight and clean 1/2 bodyweight. The weight is too light if you are able to complete each set straight through without struggle. Break up the sets as necessary, remembering you are doing this for time.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight, bench press: body weight, clean: ¾ body weight
Set up three bars and storm through for time.
Adjust weights according to ability to, for example, DL bodyweight, BP 3/4 bodyweight and clean 1/2 bodyweight. The weight is too light if you are able to complete each set straight through without struggle. Break up the sets as necessary, remembering you are doing this for time.
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