cardio + kettlebells

Wednesday

marcus — Tue, 25 Sep 2007 12:07:28 +0000

3 mile run in about 30mins
A1 - Double Military press (32kg) 2x6
A2 - Double bent over row (32kg) 2x6
Double front squats (32kg) 2x5

10km race on sunday,and then I'm gonna ramp up the KB's & High intensity stuff...

cardio + core work

judoboy — Tue, 31 Jul 2007 10:00:07 +0000

i sliced 2 of my fingers pretty bad the other day, so taking it easy on hands for while.

2 mile hill run (really hit the pain for last 200m)
16k - clean: 100 (5/5)
16k - bent row: 20/20
16k - side dip: 20/20
16k - shrug: 20/20
24k - side dip: 10/10
24k - shrug: 10/10
32k - side dip: 10/10
32k - shrug: 10/10
32k - DL: 4x10
32k - 1 hand DL: 5/5
32k - bent row: 10/10
24k - windmill: 1/1
12k - TGU: 2/2
crunch: 20
feet up crunch: 20
cross leg crunch: 10/10
30sec plank
BW windmill and TGU: 3/3
BW front/side/rear lunges: 3/3

big stretch + walked the dogs.

Monday

marcus — Mon, 23 Jul 2007 13:28:12 +0000

15 minutes on treadmill (6mph) - Legs seized up!

Double military press 32kg 1x10, 1x8
Double bent over row 32kg 2x10
2 handed kb swing (head height) 32kg 2x15