Wednesday 2/13/08 – Kettlebell Training

Happy Birthday Henry!

am

holosync – 30 min.

pm

mobility

1. long cycle clean & jerk w/24kg – 12 (2 min), 12 (2 min)

2. 1-arm long cycle w/32kg – 16 reps (5/5/3/3 – no setting down)

3. squat – 135×5, 185×3, 225×3, 275×2

4a. grappler row – 2 plates x 8/3

4b. reverse sit up – bwx10/3

4c. side bend – 24kgx8+8/3

5. 1-arm swing w/32kg – 12+12

Done.  Will do some conditioning tomorrow morning then we’re heading to Vegas on Friday.  Will try to do a couple of workouts, probably just some screwing around with whatever the Luxor has for a fitness center the back at it next week.

Cory had a PR box squat of 535 5 weeks ago when he started training with me.  He nailed 600 tonight!  70 lb pr on the bench and a 65 lb pr on the box squat in 5 weeks, good times!