Monday, 7/27/09

Keg Training: Took an empty keg (38#) to the park, marked off a 100 meter section, including sand and hills and did a timed 20 minute workout consisting of 12 rounds of 100 meter “keg runs” and 20 reps of push-ups, presses, burpees, bear hug squats, back squats and lunges. I then ran the 1/4 mile back home with the keg on my back. That was a smoker!

Tuesday, 7/28/09

Squat Clean + Push Press, x 3: 90/90/95/100/105/.

Squat Clean Clusters, (2 + 2): 126/136/141/146/155/155/155/. (28 reps).

Wednesday, 7/29/09

No Training

Thursday, 7/30/09

Log Presses, x 3: 94/94/116/136/138/150/160 f/155/155/155/155/.

Kettlebell Swings, 24 kg. + Burpees: 10 x 10 KB swings, burpee ladder, starting at “1″.

Friday, 7/31/09

No Training

Saturday, 8/1/09

Did  a chipper with David, Brian, Kari and Tony. 11 exercises, 30 reps each of:

  • Ball Slams, 10#
  • Keg Squats, 47#
  • Keg Presses, 47#
  • Box Jumps or Step-ups, 24#
  • Sumo Deadlift High Pulls, 65#
  • Sandbag Power Cleans, 50#
  • Sandbag Lunges, 50#
  • Dumbbell Thrusters, 15#
  • Deadlift, 135#
  • Jumprope, 150
  • Ab Mat Sit-ups

Did a 100# sandbag bearhug carry until failure. 200 meter walk with the same weight on my back. Also did a 120# bearhug carry to failure.

Closed with some empty keg throws.

Sunday, 8/2/09

BTB

  • Keg Push-ups, 4 x 25# (empty).
  • Keg Presses, 4 x 25#.
  • Keg Rows, 4 x 25#.
  • Keg Warrior Squats, 4 x 25#.

Bulgarian Training Bag

  • Swing + Squat Thrust, 2 x 10.
  • Halos, 10 each side; 2 sets.

bulgarian

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