Week 19 (Aug. 20-26)

7 09 2007

DAY 1 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 3 + Alternating ReRo x 3/arm, 5 rds, R 1min/rd

Dbl WM (#26 KB up top, #9 KB down low) x 2/side, 3 rds, R 1 min/rd

DL (#125) x 5 + Dbl KB SW (#35’s) x 4, 5 rds, R 1 min/rd

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB MilPr (#35’s) x 4 + Alternating ReRo x 4/arm, 5 rds, R 1min/rd

Dbl WM (#35 KB up top, #35 KB down low) x 2/side, 3 rds, R 1 min/rd

DL (#125) x 5 + Dbl KB SW (#35’s) x 5 5 rds, R 1 min/rd

c&s – Rowing Machine: 5 min WU, Tabata Rowing

Kevin-WU-SJ + 2HSW (# 26 KB) x 10

WO – HP (#26 KB) x 5/arm, 3 rds, R1 min/rd

MilPr (#26 KB) Pressing slowly, 5 sec under tension (will not be full presses), x 3/arm, 3 rds, R 1min/rd

BJ (21″) x 10, 3 rds, R 1min/rd

e & j – WU-SJ + 2HSW (#9 KB) x 10

WO – SQ (#9 KB) x 10, 3rds (switch off with each other, each round)

Hanging from rings x 8 sec, 3 rds (switch off with each other, each round)

End: Run 320m

e-THU (#9 KB) x 3/arm, 3rds, R 30 sec/rd

Note: Kevin is off home to China tomorrow! Have a safe trip Bud, been great having you with us:)

DAY 2 (Rest)

DAY 3 (Strength)
c-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 3 + Dbl BOR x 4, 5 rds, R 1min/rd

TGU (#26) KB x 2/side, 3 rds, R 1 min/rd

Dbl KB FSQ (#35’s) x 5 + KB SN (#26) x 4/side, 5 rds, R 1 min/rd

s-WU-SJ + 2HSW (# 35 KB) x 20

WO- Dbl KB FlPr (#35’s) x 4 + Dbl BOR x 5, 5 rds, R 1min/rd

TGU (#35) KB x 2/side, 3 rds, R 1 min/rd

Dbl KB FSQ (#35’s) x 4 + Dbl KB SN (#35’s) x 4, 5 rds, R 1 min/rd

c & s-Rowing Machine: 5 min WU, then pick up to a steady pace for 12 min, go for a walk around the block to cool down.

e & j – WU-SJ + 2HSW (#9 KB) x 10WO – SW (#9 KB) x 15, 3 rds (switch off with each other, each round)

WM (#9) x 2/side, 2 rds (switch off with each other, each round)

THU (#9 KB) x 5, 3rds (switch off with each other, each round)

End: Run 320m

DAY 4 (Power)
c & s – Rowing Machine: 5min WU, 30 sec sprint + 2min steady pace, 5 rds.

DAY 5 (Strength)

c-WU-SJ + 2HSW (# 35 KB) x 20c spr

WO- Seated MilPr (#35) x 2 + Alternating ReRo x 3, 5 rds, R 1min/rd

WM (Single) (#35 KB) x 3/side, 2 rds, R 1 min/rd

DL (#120) x 5 + Dbl KB HP (#35’s) x 3, 5 rds, R 1 min/rd

s -WU-SJ + 2HSW (# 35 KB) x 20

WO- Seated MilPr (#35) x 3 + Alternating ReRo x 4, 5 rds, R 1min/rd

WM (Single) (#35 KB) x 3/side, 2 rds, R 1 min/rd

DL (#120) x 5 + Dbl KB SW (#35’s) x 5, 5 rds, R 1 min/rd

c&s – Rowing Machine: 5min WU, 30 sec sprint, 30 sec rest, 5 rds, cool down.

e – WU-SJ + 2HSW (#9 KB) x 10

WO – SQ x 15, 3 rds, 30 sec R/rd

PSU (on knees) x 3, 3rds, 30 sec R/rd

FK x 10, 3rds, 30 sec R/rd

End: Run 320m

Note: Juliet not feeling well today.

DAY 6 (Rest)

DAY 7 (Rest)

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2 responses

7 09 2007
Kevin

hey Shane, not to bother you or anything i was just wondering if i could have a little help interpreting the workout… and i don’t have kettlebells…

8 09 2007
gymjane

No worries Bud! I’ve already got something for ya that doesn’t involve kettlebells. Just been getting some pics together for ya so you can see what some of the stuff looks like…..to help with the interpretation;) Will get that to you soon.

Take Care,
s.

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