Tuesday, February 2, 2010

2.2.10 - Workout

Lift: Bench Press (5-5-5)

185 - 185 - 135

300 Kettlebell Challenge

Don't put kettlebell down untill done. Rest whenever needed.

Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)

Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)

Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)

Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps

PM UPDATE

Ran this afternoon because I missed out on running on Monday.

5 miles - 31:52 (7:58 / mi)

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