Monday, 1/26/09

3 rounds of
100 Sledgehammer Swings
25 Hand-to-Hand Kettlebell Swings, 24 kg.

Tuesday, 1/27/09

Back Squats:

135×8/185×5/225×5/245×2/
Work set @ 80%: 6 x 285 x 2

Wednesday, 1/28/09

10 x 10 Kettlebell Alternate Presses followed by double Kettlebells Swings, 20 kg

3 x 20 Kettlebell Snatches

Thursday, 1/29/09

Snatch Clusters, 2 + 2: 65/75/88/95. Singles: 105f/105/110/115 ps/115/115/120/120/120.

Prowler Sled 1 sled only, 2 w/70# each rep about 180′.

Friday, 1/30/09

Rest Day

Saturday, 1/31/09

Double Kettlebells Front Squats, 88#: 6 x 10.

Kettlebell Overhead Squats, 44#: 6 x 10

Double Kettlebells Overhead, 88# walked up stairs, racked on the way down, 3 x.

Double Kettlebell Swings, 88#: 7 x 10.

50 – 10# Slam Balls

Sunday, 2/1/09

Snatch Grip, at 4″ deficit: 135×5/135×5/185×3

Deadlifts:

185×5/225×3/275×2/330×2/
Singles: 375/405/425/435/445/455.



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