I never thought getting in only three training days a week made for a full training week, but the log shows the story.

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Keg Tossing

Monday, 7/13/09

Back Squats: 135×5/185×5/225×5/Doubles: 245/255/275/275/285/295/295/.

Push Press: 135×3/135×3/ Doubles: 145/155/165/185/200/.

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Monday, 5/25

No Training

Tuesday, 5/26/09

Snatch, x 2; 65/65/70/75/80/85/. Singles, w/2 OHS: 88/93/93/98/98/103/103/105/105/105/110/110/.

Power Cleans, x 3, one from the bottom, two from the mid hang: 110/115/125/135/145/150.

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Monday, 3/16/09

Back Squat DE: 135×5/135×3/185×3/195×3/.

Doubles, pause at the bottom.
60% 1RM @ 205: 6×2
70% 1RM @ 240: 6×2
30 second rest between sets.

Push Press, x 5:
95/115/135/155/165/.

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According to strength coach Steven Morris in an article over at EliteFTS,  here are the top 11 exercises that build better athletes. I was in full agreement with most of them and do some of them consistently, (in spite of my relative lack of athleticism). The exercises I do regularly are in bold.

1. Deadlift
2. Box Squats
3. Clean and Jerks
4. Box Front Squats
5. Romanian Deadlifts
6. Rows
7. Side Lunges
8. Dumbbell Inclines
9. Sandbags
10. Prowler
11. Snatch Grip Deadlift

I look forward to adding in the others I haven’t been doing, although I am surprised not to see the standard back squat in his top 11.

Take a look at Morris’ article for his descriptions of each.

From the AKC, (NOT the American Kennel Club), but the American Kettlebell Club, comes this video of a 66 year old, 200 lb man deadlifting 450 lbs, easily. I can’t even do that now at 52, so I have time to “beat that” by the time I hit 66!

I went light today, but it was enough to make me go take a nap afterwards, which I thoroughly enjoyed, thank you very much!

I warmed up with AbMat sit-ups, back extensions, push-ups, snatch drops, snatch lands, snatches and some overhead squats.

Going up a level, I did snatch grip deadlifts while standing on a plastic Step Reebok platform, (I knew they were good for something). Those lifts were 155×3/200×3/200×3.

I alternated between,

Romanian Deadlifts (RDLs): 5×135x10.
Bench Press: 95×10/135×10/155×5/175×5/195×5/205×5.

Some day, like my dogs, I too might be AKC registered. Seriously, that group has got hellacious ways to train with kettlebells.

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