Log of training end of Sep through Nov 2013. Mostly Kettlebell swings with 32kg. Added heavy bell and burpees:
11/22/2013 Fri
Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:
10 Burpee
10 squat down Burpee
Total 10 chains: 200 reps @30 min
11/21/2013 Thu
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 38:56
10 burpees
10 squat burpees
10 burpees
10 squat burpees
Every 90 secs
32kg x 5 left, 5 right snatch
11/20/2013 Wed
Kettlebell: 32kg Two hand swing plus Burpees complex:
1. 32kg x 20 swings
2. 10 Burpees
3. 32kg x 20 swings
4. 10 Squat-drop Burpees
1 thru 4 each at the of every 90 secs
6 sets
3 x 20 swings
Total: 40:00
11/19/2013 Tue
Kettlebell: 32kg Two hand swing plus Burpees complex:
1. 32kg x 20 swings
2. 10 Burpees
3. 32kg x 20 swings
4. 10 Squat-drop Burpees
1 thru 4 each at the of every 90 secs
6 sets
11/18//2013 Sun
Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:
10 Burpee x 5
10 squat down Burpee's x 7
10 Burpee's x 2
10 squat down Burpee's x 6
Total: 200 reps @30 min
11/15/2013 Fri
Kettlebell: 32kg Two hand swing plus Burpees complex:
1. 32kg x 20 swings
2. 10 Burpees
3. 32kg x 20 swings
4. 10 Squat-drop Burpees
1 thru 4 each at the of every 90 secs
Total: 6 sets @ 23:30
11/14/2013 Thu
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 38:58
11/13/2013 Wed
Kettlebell: 32kg Two hand swing plus Burpees complex:
1. 32kg x15 swings
2. 10 Burpees
3. 32kg x15 swings
4. 10 Squat-drop Burpees
1 thru 4 each at the of every 90 secs
Total: 8 sets @ 46:40
40x15/set@1 min/set 40:30
Squat-drop Burpee:
5 x10/Set @ 1 set/min
11/12/2013 Tue
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 40:58
11/11/2013 Mon
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 43:30
11/10/2013 Sun
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 40:30
Squat-drop Burpee:
5 x10/Set @ 1 set/min
11/09/2013
Dumbell: 50 lbs
Alternating 20 swings with 10 Burpee's every minute and half
10 sets of 30 minutes followed by fiv11/15/2013 Fri
Kettlebell: 32kg Two hand swing plus Burpees complex:
1. 32kg x 20 swings
2. 10 Burpees
3. 32kg x 20 swings
4. 10 Squat-drop Burpees
1 thru 4 each at the of every 90 secs
Total: 6 sets @ 23:30e more sets of squat squat down Burpee's
11/06/2013 Wed
Kettlebell: 40kg Two hand swing
PR
13x15/set@1 min
2x15
Clean: 10x 3l,3r@1min/set
Squat burpee: 3x10
Trained with big John P
11/04/2013 Mon
Kettlebell: 40kg Two hand swing
PR
40x12/set@1 min/set 38:51
11/03/2013 Sun
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 39:23
11/02/2013 Sat
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 39:50
10/31/2013 Thu
Kettlebell: 32kg Two hand swing
40x15/set@1 min/set 39:45
10/30/2013 Wed
Kettlebell: 40kg Two hand swing
33.33x12/set@1 min/set 31:56
Planks / 50 Push-ups
10/29/2013 Tue
Kettlebell: 32kg Two hand swing
PR
40x15/set@1 min/set 38:47
10/28/2013 Mon
Kettlebell: 40kg Two hand swing
PR
37x12/set@1 min/set 36:13
Total: 444 swings
10/27/2013 Sun
Kettlebell: 48kg Two hand swing
PR
20x10/set@1 min/set
1 min rest
32kg x 13 x 15/set + 5 @12:56
10/25/2013 Fri
Kettlebell: 32kg Two hand swing
PR
20x20/set@1 min/set 22:27
Planks: B-2:00,L-1:21,R-1:31
10/23/2013 Wed
Kettlebell: 40kg Two hand swing
PR
36x12/set@1 min/set 34:47
Total: 432 swings
10/22/2013 Tue
Kettlebell: 32kg Two hand swing
PR
40x15set@1 min/set 38:50
10/21/2013 Mon
Kettlebell: 40kg Two hand swing
PR
32x12/set@1 min/set 30:55
35x12/set@1 min/set 34:56
Total: 420 swings
10/20/2013 Sun
Kettlebell: 32kg Two hand swing
40x15set@1 min/set 40:24
10/18/2013 Fri
Kettlebell: 32kg Two hand swing
40x15set@1 min/set 39:46
10/17/2013 Thu
Kettlebell: 40kg Two hand swing
PR
31x12/set@1 min/set 30:10
+ (20,16) = 408 swings
10/14/2013 Wed
Kettlebell: 32kg Two hand swing PR
40x15set@1 min/set 39:22
10/13/2013 Tue
Kettlebell: 40kg Two hand swing
30x12/set@1 min/set 29:36
+ (12,16,12) = 400 swings
10/14/2013 Mon
Kettlebell: 32kg Two hand swing
35x15set@1 min/set 34:56
10/13/2013 Sun
Kettlebell: 40kg Two hand swing
30x12/set@1 min/set 31:45
10/11/2013 Fri
Kettlebell: 32kg Two hand swing
35x15set@1 min/set 34:45
10/10/2013 Thu
Kettlebell: 32kg Two hand swing
40x15set@1 min/set 41:45
10/09/2013 Wed
Kettlebell: 32kg Two hand swing PR
40x15set@1 min/set 39:30
10/08/2013 Tue
Kettlebell: 40kg Two hand swing PR
30x12/set@1 min/set 29:20
10/07/2013 Mon
Kettlebell: 32kg Two hand swing
30x15/set@1 min/set 29:13
10/06/2013 Sun
Kettlebell: 40kg Two hand swing
10x15/set@1 min/set 9:48
15x15@ 16:58
20x15@26:50
10/05/2013
Kettlebell: 32kg Two hand swing
30x15@1 min/set 29:23
10/04/2013
Kettlebell: 32kg Two hand swing
26x15@1 min/set
31x15@ 31:52
10/01/2013
Kettlebell: 32kg Two hand swing
30x15@1 min/set
35x15@ 35:52
09/30/2013
Kettlebell: 24kg Two hand swing
18x20@1 min/set
27x 20 @ 29:55
09/20/2013
Squat-Burpee's
31x10@90sec/set
