Workouts Week 15, 2013

Getting back on track with training after a quiet week of no working out.Kettlebellandshoes

April 9, 2013 – Test day

Max pull ups – 11 (Goal 15)

170lb deadlift max reps – 5 (goal 15)

Kettlebell swings 20kg x 30 minutes (10 rep sets) – 420

April 11, 2013

Pull ups – 11,7,5,5,4
170lb deadlift – 5,4,3,2,1

10 minute workout (20kg)
snatch
windmill
reverse shoulder press (overhead to shoulder)
squat
press
reverse clean and press (top to bottom)
1 arm swing and transfer
#Rounds – 16 (8 per side)
This workout felt broken up. I need a better sequence

April 12, 2013

Snatch reverse weight ladder 5 reps (24kg, 20kg, 18kg)

Practise armbar, corkscrews, partial turkish gets ups with 20kg for 20 minutes

Practise indian club exercises with 5lbs
http://www.sandowplus.co.uk/Competition/Kehoe/Kehoe-03.htm

April 14, 2013
pullup – 11, 7 , 5,5,5
170 deadlift – 5,4,3,2,2

1 round (switch every minute)
1. 18kg Kettlebell Swings
2. Burpees
3. Kettlebell Swings
4. Burpees
5. Kettlebell Swings
Total: 140

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