Fridays fun

All with a single 24kg bell.

10 Windmills (L)
10 Push Presses (L)
10 Dead Cleans (L)
10 2H Curl (hold horns)
10 1 arm Rows (L)
10 Push ups Weight on L-side
10 2H Upright Rows
10 Hot Potato
repeat Right side

Leg Burner
5 Overhead Squats L
5 Overhead Squats R
5 1H Squat Kick
5 Overhead Back-lunge
5 Tactical Lunges
10 1H-Swings
10 1H-Swings
10 Bodyweight Squats (Arms on head)
10 Bodyweight Squats (Arms on head)

PM Workout

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 3x

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

Underground Intermediate Workout

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 24kg One Arm Swing for 5 min with minimal rests as needed.
  

Broken down like this: 50,rest, 27, rest,15, rest,20 = 112 swings

I am drenched in sweat and feel GREAT!

Active rest/ VO2 max

~15sets of 15:15 using 7reps and a 16kg kettelbell.

Backs a little sore, so my form still needs work. I am going to see Keira Newton at dkbfitness later this month. We will becovering C&P, Snatches, TGU.

Tally ho!

Underground Intermediate Workout

Travel was not kind to my gut. Weighed in at a horrifying #226.

Exercise:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Mellow Day

On travel, so limited access to tools.

did AM Mobility (Mihovich DVD)
1/2 mile fast run on treadmill.
Some 1 legged press's on nautalis machine.
Also tried some pistols, but my left knee is still tweaky. its going to take a while.

Maybe I'll tackle some more exercises after work.