Sunday, June 29th, 2008 at
2:39 pm
Monday, 6/23/08
Back Squat:135×5/185×5/225×3
85% (255#) x back 3 x 5
My neglected1RM back squat is down about 15#
Clean Deadlift: 115% (215#) x 2 x 3
Push Press: 83% (145#) x 4 x 5
Chins, band assisted: 10/10/11
GHD Sit-ups: 3 x 15
65# Sandbag Power Cleans: 10
65# Sandbag Squat Cleans: 10
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Tuesday, 6/24/08
Muscle Snatch + Snatch Balance, Heaviest Muscle Snatch x 1 + 2
45/65/75/88/88/95/100/105.
MId-hang Snatch @ 65% x 2 x 4, (70#).
8 rounds,
5 kipping pull-ups (assisted) + 5 clapping push-ups.
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Wednesday, 6/26/08
Rest Day
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Thursday, 6/27/08
Went to the Santa Monica Stairs and did three laps of the 189 steps with a 65# sandbag; alternating shoulders and back. Brutal.
Next,
4×10 sandbag squat cleans
2×10 sandbag cleans and press
2×10 sandbag snatch
200 meter shoulder carry
That lit me up and left me smoldering, especially the stairs.
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Friday, 6/28/08
Rest Day
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Saturday, 6/28/08
The Four “P”s…all pulling. 9 reps each
•Power Cleans, 125
•High Pulls, 155
•Deadlifts, 300
•Stiff Legged Deadlift, 175
•Rows, 125
Pull-ups, single red band assisted, 2×5
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Sunday, 6/29/08
Kettlebell Workout in the Park
Steve Belanger and Marc, both RKC instructors held a training in the park for experienced and beginner kettlebellers.
For the workout portion, I used a 53 then a 70# KB for ladder swings both two hand and single hand. In there were a few sets of snatches, 3 rounds of kettlebell Bear Crawls and 5 x 50′ rope pulls with an 88# KB at the end. Did a set of push ups after each. The rest of the time was spent socializing and playing with the bells.
