Catch-up fitness post

I haven’t posted my workouts for a while, so here’s a big catchup post. Right now I’m doing a lot of Doubles work. Currently following the “Kettlebell Muscle” book from Geoff Neupert. Great book, also reduces me to three workouts per week which aligns with Sasha’s Dance class, so I can run home and get my workout in. It took me a few weeks to get a handle on the rhythm of these exercises, but I think I have it now.

Should be a fun 12 week program.


Week of 6/27/10


Sunday:
10 Mile Ride
Monday:
20KG KB Clean and Press – 7 Minutes
24KG Goblet Squat – 5 Minutes
20KG + 24KG KB Double Clean and Press – 5 Minutes

Tuesday:

Rest

Wednesday:
Boating

Thursday:
Rest
Friday:
Double High Pull x 5 reps
Double Snatch x 5 reps
Double Military Press x 5 reps
Double Front Squat x 5 reps

20KG + 24KG KB – 4 sets of all

Saturday:
Cruise…


Week of 7/11/10


Sunday:
Rest
Monday:
Double High Pull x 5 reps
Double Snatch x 5 reps
Double Military Press x 5 reps
Double Front Squat x 5 reps
120 seconds rest
20KG + 24KG KB – 4 sets of all

Tuesday:
Active Recovery

Wednesday:
Double Swing x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
90 sec rest
20KG + 24KG KB – 4 sets of all

Thursday:
Active Recovery
Friday:
Double Clean x 5 reps
Double Military Press x 5 reps
Double Front Squat x 5 reps
Double Push Press x 5 reps
Double Front Squat x 5 reps
120 sec rest
20KG + 24KG KB – 3 sets of all

Saturday:
Pavel Class!


Week of 7/18/10


Sunday:
Rest
Monday:
Active Recovery

Tuesday:
32kg + 40kg KB Farmers Walks

32KG Military Press 3/3

Wednesday:
Active Recovery

Thursday:
Double Swing x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
90 sec rest
20KG + 24KG KB – 4 sets of all

Friday:
Active Recovery

Saturday:
Boating

Week of 7/24/10


Sunday:
Boating
Monday:
Bike to work (6 mi total)

Tuesday:
Bike to work (6 mi total)

Wednesday:
Bike to work (6 mi total)
Double Swing x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
90 sec rest
20KG + 24KG KB – 4 sets of all

Thursday:
Bike to work (6 mi total)
Friday:
Kettlebell Lesson

Saturday:

Lats work.

Week of 8/1/10


Sunday:
Rest
Monday:
Double High Pull x 5 reps
Double Snatch x 5 reps
Double Military Press x 5 reps
Double Front Squat x 5 reps
120 seconds rest
20KG + 24KG KB – 4 sets of all

Tuesday:
Active Recovery

Wednesday:
Double Swing x 5 reps
Double Snatch x 5 reps
See-Saw Press x 5 reps
90 sec rest
20KG + 24KG KB – 4 sets of all

Thursday:
Active Recovery
Friday:
Double Clean x 5 reps
Double Military Press x 5 reps
Double Front Squat x 5 reps
Double Push Press x 5 reps
Double Front Squat x 5 reps
120 sec rest
20KG + 24KG KB – 3 sets of all

Saturday:

Rest