Friday, November 22, 2013

Sep through Nov

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

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