Back Squat - 165# - 3x12 - 36 reps
Snatch Grip Deadlift - 165# - 3x12 - - 36 reps
Strict Press - 105# - 3x10 - 30 reps
KB Pull Over - 62# - 3x10 - 30 reps
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Thursday, February 26, 2015
Wednesday, February 25, 2015
Weighted Pull Ups & Dips...
5x5 of:
Weighted Strict Pull Ups (26)
Weighted Dips (44)
Then 5x5 of:
Strict Pull Ups
Dips
Cash Out: 100 Ring Push Ups
Tuesday, February 24, 2015
"Beef Jerky Time"...
As Far as Possible In 25 min of:1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)
2 Clean and Jerks/1 Round of Cindy
3 Clean and Jerks/1 Round of Cindy
etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.
IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!
9 rounds + 3 Rx (12 reps less than PR!)
Saturday, February 21, 2015
Peary Rader Clean & Jerk Program - Week 3...
Warm-up sets:
2x10x120lbs with two-minute breaks in between each set.
Work set #1 1x12x175lbs
Work set #2 1x12x155lbs
Work Set #3 1x20x125lbs
* 35lb KB Pull Overs - In between each set
Friday, February 20, 2015
Back Squats & Snatch Grip DLs - 4 Sets of 12
Back Squat - 155# - 48 reps
Snatch Grip Deadlift - 155# - 48 reps
* Superset above
Strict Press - 95# - 48 reps
KB Pull Over - 53# - 48 reps
* Superset above
Thursday, February 19, 2015
Weighted Pull Ups, Dips & Pendlay Row...
Air Squat - 4x12
Weighted Pull Ups (13) - 4x10
Weighted Dips (26) - 4x12
Pendlay Row (165) - 4x12
Cash Out: 20 Strict Deficit HSPUs (45)
Monday, February 16, 2015
Peary Rader Clean & Jerk Program - Week 2...
Warm-up sets:
2x10x120lbs with two-minute breaks in between each set.
Work set #1 1x12x170lbs
Work set #2 1x12x150lbs
Work Set #3 1x20x120lbs
* 26lb KB Pull Overs - In between each set
* Second week doing this. I plan on adding 5lbs each week until I can't complete the heavy set. Hoping for 200+ lbs!
Sunday, February 15, 2015
205lb OHS...
1RM OHS - 205# on the left. Missed 235# twice on the right. Would have been a 4# PR! Need to drop quicker!
Also did a few reps of 106# Goblet Squat. Just because.
Saturday, February 14, 2015
Snatch Grip Deadlift & Strict Press - 4 Sets of 12...
Snatch Grip Deadlift - 145# - 48 reps
Strict Press - 85# - 48 reps
KB Pull Over - 53# - 48 reps
* One Deficit HSPU (45) after each set of 12
Double KB Front Squats:
35# x 12
44# x 12
KB Sumo Deadlift - 106# - 4x12 - 48 reps
Thursday, February 12, 2015
Goblet Squat/Pendlay Row - 4 Sets of 12...
Goblet Squat (70) - 48 reps
Weighted Pull Ups - 18x11 & 13x3x10
Weighted Dips (13) - 48 reps
Pendlay Row (155) - 48 reps
Cash Out - Strict Deficit HSPUs (45) - One OTM - 10 minutes
Weight: 168
Monday, February 9, 2015
Peary Rader Clean & Jerk Program - Week 1...
Warm-up sets:
2x10x115lbs with two-minute breaks in between each set.
Work set #1 1x12x165lbs
Work set #2 1x12x145lbs
Work Set #3 1x20x115lbs
* 53lb Pull Overs - In between each set
Cash Out: 3 strict HSPUs OTM:5 - 15 reps
Weight: 168lbs
Sunday, February 8, 2015
Back Squat/Snatch Grip Deadlift - 4 Sets Of 12...
Back Squat - 135# - 48 reps
Snatch Grip Deadlift - 135# - 48 reps
Strict Press - 75# - 48 reps
KB Pull Over - 44# - 48 reps
Cash Out: Incline Ring Push Ups - 4x12 - 48 reps
Friday, February 6, 2015
Goblet Squat/Pendlay Row - 5 Sets of 5...
Goblet Squat - 25 reps (70)
Weighted Pull Ups - 25 reps - (35)
Weighted Dips - 25 reps (35)
Pendlay Row - 25 reps - (145
Cash Out: 25 Shrugs (245)
* also got 70lb pull for 2 reps
Thursday, February 5, 2015
Wednesday, February 4, 2015
"Oy Vey"...
Teams of 2:
22 Cal Row (each) then,
each partner does:
3 rounds of:
11 Deadlifts (95/65)
11 Hang Power Cleans
11 Front Squats
11 Shoulder-to-Overhead
21 Burpees
21 Wall Balls (20/14)
21 Kettlebell Swings (53/35)
Finish with 92 double unders (total between partners)
41:30 with Fabiana and Jake
* one partner is holding the front rack (during non-barbell movements) while other works.
* in honor of Karen and Dave Fiore. Sobo’s most recent Outstanding Members!
Used 75# for barbell movements and did 35# Russian KBS.
Subbed air squats for front squats and wall balls.
Tuesday, February 3, 2015
Sunday, February 1, 2015
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