Week of the New Year Summary

Below is a summary of my Kettlebell and Oly training session for the week of the New Year with no commentary ..

Saturday December 27, 2008

Morning Oly Session
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Clean and Jerk (kg)
40 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 1 x 1
65 x 1 x 1
70 x 1 x 1
72 x 1 x 3

Clean Grip Deadlift (kg)

60 x 4 x 3
70 x 1 x 1
80 x 1 x 1
90 x 1 x 1

Total Volume: 3650 lbs

Tuesday December 30, 2008

Morning Oly Session
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Evening Oly Session:

Squat Snatch: (kg)
30 x 3 x 3
35 x 3 x 3
40 x 5 x 3

Front Squat (kg)
50 x 1 x 5
60 x 1 x 5
65 x 1 x 5
70 x 1 x 5

Total Volume: 5300 lbs

Thursday January 1, 2009


Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Kettlebell Session:

Double 24kg x 5 x 10 Swings

Press Complex: 6 sets
A1: Double 24kg x 1 x 2 MP
A2: Double 24kg x 1 x 2 C&P

Total Volume: 7800 lbs

Friday January 2, 2009

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback


Barbell Front Squat (lb)
135 x 1 x 4
145 x 1 x 4
155 x 1 x 4
165 x 6 x 2

Total Volume: 3700 lbs

Saturday January 3, 2009

Kettlebell Session:

24kg x 2 x 2/2 TGU

Swings: New set every 90 secs
32kg x 2 x 20
24kg x 3 x 20
16kg x 2 10/10
24kg x 2 x 20
32kg, 24kg x 1 x 10,10
Total: 200 swings

Total Volume: 11100 lbs

Sunday January 4, 2009

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Afternoon Oly Session:

Clean & Jerk (kg)
40 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 6 x 2

Push Presses (lbs)
45 x 1 x 5
90 x 1 x 5
110 x 1 x 5

Jerk Thrusts (lbs)
135 x 1 x 3
155 x 1 x 3
185 x 1 x 3

Reverse Lunges (lbs)
95 x 1 x 5/5
105 x 1 x 5/5
125 x 1 x 5/5

Total volume: 8470 lbs