long cycle: 24kg x 5,5,5,5,5,6 (31/6:00)
deadlift: 135×5, 185×3, 225×1, 245×1, 275×3
elevated deadlift: 135×5, 185×3, 205×1, 225×5
reverse hyper: 3×8-10
pulldown abs: 3×15
sledgehammer swings: 2×10+10
long cycle: 24kg x 5,5,5,5,5,6 (31/6:00)
deadlift: 135×5, 185×3, 225×1, 245×1, 275×3
elevated deadlift: 135×5, 185×3, 205×1, 225×5
reverse hyper: 3×8-10
pulldown abs: 3×15
sledgehammer swings: 2×10+10
long cycle: 16kg x 8,8,8,8,8,10,10 (60/7:00)
bench press: 135×3, 155×3, 175×3
bent row: 95×10, 115×8, 135×3, 155×3, 175×5
pushdown: 5×10
long cycle: 20kg x 6,6,6,6,9 (33/5:00)
ghr: 3×10
pulldown abs: 3×15
snatch: 16kg x 15,15,15,15,15,15,15,15,15,15 (150/10:00) –> switched hands on the minute
ghr x 20 reps
deadlift: 255×5, 225×5
long cycle: 24kg x 4,4,4,4,4,4,6 (30/7:00)
swiss bar overhead press: 65×10, 80×8, 95×6
pullups: 30 reps
hanging leg raise: 3×10
jumping rope x 100 reps inbetween each set of leg raises (300 total)
I ain’t got time to bleed…
Deadlift: 245×5, 215×5
Long cycle: 20kg x 6,6,6,6,8 (32/5:00)
Squat: 135×10
Pullups (4-different grips): 24 reps
Ab wheel: 3×5
long cycle: 16kg x 10,10,10,10,10 (50/5:00)
MIL press w/kbs: 16kg x 8+8, 20kg x 6+6, 24kg x 5+5
pullups: 30 reps
kb snatch: 16kg x 14,14,14,14,14,14,14,14,14,14 (70+70/10:00) –>switched on the minute
Back was a little jacked up from some stuff I did yesterday, so I went lighter at a higher RPM for the money set of long cycle.
Long cycle: 24kg x 5,5,5,5,5,6 (31/6:00)
Squat: 135×5, 185×3, 225×1, 275×1, 245×5
Tri-setted the following:
-ghrx8x5
-pulldown absx20x5
-jump ropex50x5
long cycle: 20kg x 6,6,6,6,6 (30/5:00)
bench press: 95×5, 115×3, 135×3, 155×2, 185×1, 205x1x3
bent over row: 135×5, 185×3, 225×3
seated row: 3×12
Done. Get some, Go Again! oh, and check out TapouT VTC’s blog about my trip to Vegas to shoot kb exercises as their Kettlebell Training Specialist!
http://tapoutvtc.blogspot.com/2011/01/kettlebell-shoot-with-scott-shetler.html
box squat: 225x2x4, 275x2x2, 315×2
deadlift: 225x1x2, 275x1x2, 315x1x2, 365×1
long cycle: 16kg x 8,8,8,8,8,10 (50/6:00)
pulldown abs: 3×15
Long cycle: 24kg x 4,4,4,4,4 (20/5:00)
Press: up to 115×5
Chinups: 3×6
Jump rope x 50 between each set of chins
Lat pulldowns: 3×10
long cycle: 20kg x 5,5,5,5,5,5,5,5 (40/8:00)
deadlift: 135×5, 185×5, 225×5
hanging leg raise: 3×5
sledgehammer tire hit: 3×10,8,8
jumping rope x 50 in between each set of HLR’s and sledgehammer hits (300 total)
Filmed a bunch of kettlebell exercises for the TapouT VTC this morning at the TapouT gym in Vegas. Then after the shoot did a light upper body session back at the Luxor.
Bench: 1×8, 1×6, 2×5
Incline db bench: 3×10
Assisted pullup: 1×10, 1×8, 2×6
Row: 3×10
DB extension: 3×10
DB curl: 3×8-10
*bike x 20:00
Squat: 4×5
RDL: 3×8
Back extension: 3×10
Pulldown abs: 3×15
Side bend: 2×10
*bike x 20:00
Just doing light training while I’m out here since I’ll have to do a million kettlebell drill reps over the next couple days. Meeting w/ the TapouT VTC crew tonight about the video shoot for the next couple days. Can’t wait to see the TapouT gym! Good times in Vegas!!
press: 90×3, 105×3, 115×3
bench press w/pause: 125x6x4
pull-up: 15 reps
seated row: 120x10x5
pushdown / curl: 3×10
kb snatch: 16kgx10+10, 20kgx8+8, 24kgx6+6, 20kgx8+8, 16kgx10+10