Yesterday, I was in Hermosa Beach for a party reuniting old friends and it was a wonderful time. Had I thought about it more, I would have, (you all remember woulda, coulda, shoulda?) gotten there earlier and drove one beach city over to Manhattan Beach to do a sand dune workout.

What prompted me that it’s time to hit the dune again was an article by John Berardi and Scot Prohaska titled “Indecent Intervals” where they outline their experiences and interval workouts with the famous sand dune.

If you can’t make it to the sand dune for the intervals, you’re not off the hook. Berardi and Prohaska share 4 more gut-wrenching interval workouts every bit as challenging as the sand dune.

Monday, 7/28/08

3 Position Snatch, x 3: 65/65/75/80/88/90
Hang Power Clean, x 3: 90/115/139/149/155 + press/160 f/160 + press.

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Tuesday 7/29/08

Kettlebells Swings Pyramid, 24 kg. 5×15 32 kg. 5×10 103 lb.* 5×5 *is a T-Bar or homemade “Hungarian Core Blaster” 103 lb. 5×5 32 kg. 5×10 24 kg. 5×15 About a minute rest between most sets.

For the finisher,

Farmers Walk, 2 x 190 lb x 225 & 250′ respectively.

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Wednesday, 7/30/08

Rest Day

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Thursday, 7/31/08

Hang Snatch 65×3/75×3/90/90/100/110

HITT Run, 20 min 5 minute walk followed by running intervals 1 minute run, 1 minute rest, 1:1 for 15 minutes.

Overhead Squats 45×5/90×3/95×3/105×3/115×3/135×3

Kettlebell Swings, 32 kg. 2H: 10/10/10 H2H: 10/10/10/10/10/10/10 —————————————————————–

Friday, 8/1/01

HIIT Workout in Back Bay. I walked for 5 minutes with a 40# weighted vest and then did 8 hill repeats, 1 minute on, 2 minutes rest. Good solid anaerobic effort.

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Saturday, 8/2/08

Muscle Snatch + Overhead Squat + Snatch Balance x 3: 45/65/75/80/88

HIIT on treadmill: 5 minute walk, 1 min on/1 min off for 15 min, increasing speed by .5 mph from 7 to 10 mph.

Hang Squat Clean, x 3 95/115/125/135/145.

Press + Push Press + Push Jerk, 1 each: 95/115/135/145/155/160 My jerks still suck.

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Sunday, 8/3/08

Rest Day

Val and I went to UCLA for a one hour training at the tail end of the big RKC cert being held there. Learned a little, did not get much in the way of a workout, but had a great time, nonetheless.

That’s Val and I with Dan John, who along with Brett Jones and Harvey, coached our group. Here are pictures of the last RKC workout.

Our pal, Steve Belanger, was there training and saw actor, John Saxon who became famous in his role with Bruce Lee in “Enter the Dragon”. At age 75, I am told he is still quite good with the kettlebell.

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