Double KB Clean + Jerk
- 10 sets of 30sec. Work/Rest
- 28kg
- 5 reps per work period
Squat (275# max)
5 x 135, 165#
3x 195, 220#
3+ @ 250# x 6
Abs
- situp x40
- 4-way crunch x40 each
- swiss ball crunch x40
- been awhile since I've done ab work and this hurt.
Seated Calf Raise
5x 45, 80, 105, 115, 125#
Standing Calf Raise
- tabata interval 8x 20sec./10sec. Work/Rest
- oh the burn. Idea from Rob Shaul and Mountain Tactical.
Clean+Press is great if you still add in the additional work to be strong and well rounded. Squats, abs and some bench/pullup/down work should round me off nicely. Kettlebells are again showing themselves to be a great all-around conditioning tool, if not the best.
- 10 sets of 30sec. Work/Rest
- 28kg
- 5 reps per work period
Squat (275# max)
5 x 135, 165#
3x 195, 220#
3+ @ 250# x 6
Abs
- situp x40
- 4-way crunch x40 each
- swiss ball crunch x40
- been awhile since I've done ab work and this hurt.
Seated Calf Raise
5x 45, 80, 105, 115, 125#
Standing Calf Raise
- tabata interval 8x 20sec./10sec. Work/Rest
- oh the burn. Idea from Rob Shaul and Mountain Tactical.
Clean+Press is great if you still add in the additional work to be strong and well rounded. Squats, abs and some bench/pullup/down work should round me off nicely. Kettlebells are again showing themselves to be a great all-around conditioning tool, if not the best.
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