Monday, 6/9/08

Warmed up with 3 rounds of Burgeners
Snatch: 65×3/75×3/88×1
Clean & Jerk: 95/115/125
Front Squat: 135×2/185×2

Snatch, 85% 1RM x 1 x4: 98/98/98/98/
Clean and Jerk. 85% x 1 x 4: 139/139/139/139/
Front Squat, 85% x 2 x 3: 205/205/205/

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Tuesday, 6/10/08

Burgeners x 3

Muscle Snatch: 65×3/75×3/85×3/85×3/88×2 x3

Power Snatch + Overhead Squat: 95×1 x5

Cleans: 95/115/140

Power Clean & Jerk, 80%, 139×1 x4 3 Rounds for time: •400 meter run •20 kettlebell swings, 24 kg. •20 sit-ups •20 back extensions

Now for some metcon…

3 rounds for time…

• run 400 meters
• 20 kettlebell swings
• 20 sit-ups
• 20 back extensions

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Wednesday, 6/11/08

Rest Day

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Thursday, 6/12/08

Warm-ups, Burgeners x 3.
Snatch, 65×3/75×3/.

Snatch, 80% (85#) x 1 x 5
Clean & Jerk, 80% (130) x 1 x 5

3 rounds,
•20 x 24 kg Kettlebell Snatch
•400 meter run

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Friday, 6/13/08

70# Sandbag Workout

Stair Climbs

•Zercher Carries: 3 x 3
•Over the Shoulder, L: 3 x 3
•Over the Shoulder, R: 3 x 3
•On the Back: 3 x 3

Back Squats: 3 x 10

Side Throws: 16

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Saturday, 6/14/08

Rest Day

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Sunday, 6/15/08

Trained over at Steve Belanger’s Old School Barbell Club and did some kettlebell deadlifts and swings. Steve is an accomplished kettlebell RKC and today he trained Valerie and provided more useful tips and ideas for me. His new website is Kettlebells and Beyond and his forte is functional barbell, kettlebell and clubbell training as well as all that cool old school stuff.

KB Deadlifts, 48 kg: 6/10

KB Swings, 3×6, 3×10

Hungarian Core Blaster Swings, 120#: 3×10

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