warm-ups: mobility, stretching, foam rolling, Indian club drills
press: barx10, 65×5, 80×5, 95×3, 115×2, 135×1, 120×3, 110×3, 95×3
chin-ups: 27 reps
close grip bench press: 135×8 / 3
seated row: 120×12 / 3
*Kettlebell Conditioning:
-1-arm clean x 16kg x 24+24 / 3:00 — rest x 1:00
-1-arm jerk x 16kg x 24+24 / 3:00 — rest x 1:00
-1-arm long cycle x 16kg x 16+16 / 3:00
warm ups: mobility, foam rolling, Indian Club drills
squat: barx8, 95×5, 135×3, 185×3, 225×2, 275×1, 295×1, 265×2, 235×2, 205×2
lat pulldown: 3×12
GHR: 3×8
1-arm kettlebell jerks: 24kg x 12+12, 28kg x 6+6, 32kg x 3+3, 36kg x 3+3
reverse situp: 4×10
Good session tonight, felt strong. Psyched for the Georgia Combat Athlete Expo tomorrow! Don’t forget to check out my kettlebell training promo video for TapouT VTC at:
warm ups: band rotator cuff, stretching, shoulder mobility, lat work, light triceps, light db bench
1. floor press w/ chains: barx5, 95×5, 115×3, 135×3, 155×1, 185×1, 165x1x3
2. 4-board press: 135×5, 185×3, 205×3, 225×3
3. barbell extension: 45×10, 55×8, 65×6, 75×6, 55×15
4. grappler row: 5×8-20
5. seated row: 3×12-15
Done. Skipped the kettlebell work cause’ we had to shoot some promotional Indian Club training clips and do some pics. Stay tuned, good shit coming down the road. If anyone wants to order Indian Clubs and Dr. Ed Thomas’ instructional DVD let me know, we’ll the best prices on them.
Oh, and check out my promotional kettlebell training video for TapouT’s VTC!
http://www.tapoutvtcscottshetler.com
deadlift: 135×5, 185×3, 225×1, 275×1, 295×1, 315×1, 285×3, 250×3, 220×3
kettlebell jerks: 16kg x 24/3:00; 20kg x 16/2:00; 24kg x 12/1:30
pulldown abs: 3×20
45 degree back raise: 1×13, 2×10
prowler run: 40yd x 5Done. Had jury duty all last week and last week was a deload week so nothing special to write about. Back at it…
Now go check out my promo kettlebell video for TapouT’s VTC!
http://www.tapoutvtcscottshetler.com
warm ups then:
bench press: 160×5, 185×3, 205×1
chinups: x 41 reps
swiss bar overhead press: 80 x 10 / 3
kettlebell snatch: 16kg x 100 reps @ 20rpm / 5:00 –> switched hands every 10 reps
interval run: alternated between walking and jogging to maintain a HR of 130-150 bpm x 15:00
starting HR – 84 bpm; max HR – 179 bpm; avg HR – 130 bpm; 5:00 post workout HR – 119 bpm
warm up: foam roll, mobility, stretching, dynamic warm ups
squat: 215×5, 240×3, 270×1
deadlift: 190×3 / 3
kettlebell jerks: 12kg x 26/2:00; 16kg x 25/2:00; 20kg x 16/1:00
1-arm kettlebell jerk: 24kg x 12+12/2:00; 28kg x 6+6/1:00; 32kg x 6+6/1:00
weighted sit-up: 3×10
neck harness: 3×15
jumping rope: x 150
Starting HR: 72 bpm; Avg HR: 117 bpm; Max HR: 165 bpm; 5:00 post exercise HR: 110 bpm
Be sure to check out my kettlebell training promo video for TapouT VTC at:
http://www.tapoutvtcscottshetler.com
warm ups: stretch, foam roll, mobility
press: 100×5, 110×3, 125×3
chins: 25 reps
close grip bench: 135×5 / 3
bent over row: 165×5, 185×3, 205×3
kettlebell snatch: 12kg x 20+20/2:00; 16kg x 18+18/2:00; 20kg x 16+16/2:00
1-arm clean: 24kg x 10+10, 28kg x 8+8, 32kg x 6+6
Done. Cracked open a bottle of post workout Magic Hat Wacko (awesome post-workout drink, way better than Surge or waxy maize..) and the inside of the cap read “The weight is not as heavy as you think”. One more reason beer beats the crap out of a protein/carb drink post workout.
Check out my TapouT VTC promo kettlebell training video at:
warm-ups: stretching, mobility, foam rolling
deadlift: 240×5, 270×3, 305×1
kettlebell jerks: 12kg x 24/2:00; 16kg x 24/2:00; 20kg x 12/1:00
squats: 170×2 / 5
pulldown abs: 3×20Check out my promo kettlebell training video with the TapouT VTC!
http://www.youtube.com/watch?v=z59NIOLEFv8
Scott's Training 