Leg Press…

10x10 @ 180lbs

Cash Out: Kettlebell Dragon Flag - 5x

AVG HR - 122 BPM

MAX HR - 151 BPM

Shoulders: 6-12-25…

Didn’t feel like training. It was a struggle. Fot it done! 

Three sets of:

Seated DB Shoulder Press x 6 reps (45)

Dumbbell SBO Upright Row x 12 reps (45)

Seated DB Rear Delt Row x 25 reps (15)

*132 reps total. 

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

Cash Out: DB Lateral Raises -3x8 @ 15lbs

AVG HR - 113 BPM

MAX HR - 136 BPM

@ Courtyard Marriott CP

Rest Day…

Flew back to MA from FLA. 

Arms - 6-12-25…

Two Rounds of :

Biceps…

• Mutt Bar Hammer Curls x 6 reps (66)
• Banded Reverse Curls x 12 reps (Black)
• Banded Curls x 25 reps (Black)

Triceps…

• Mutt Bar OH Extensions x 6 reps (66)
• CG Push ups x 12 reps (BW)
• Banded Pushdowns x 25 reps (Black)

Cash Out:

Isometric Static Flex 

Banded Pushdowns - 3x15

AVG HR - 112 BPM

MAX HR - 136 BPM

Chest/Back - 10x3…

Reverse Floor Press - 70lbs

Kettlebell Yates Rows - 70lbs

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Then,

TRX Fly - 6x6

TRX Row - 6x6

Cash Out: Chest-to-Roof Pull Ups - 1x15

AVG HR - 123 BPM

MAX HR - 147 BPM

@ LHP

Rest Day…

First rest day in ten days. 

Kettlebell Clean & Press…

10x3 @ 53lbs 

Cash Out: Double Kettlebell Snatch -

3x3 @ 53lbs

AVG HR - 125 BPM

MAX HR - 149 BPM

As Dan John once famously wrote, "If all you did was clean and press, you could be awesome." While Dan was originally talking about the more common barbell movement, he offers this testimonial to anyone looking to tackle the dumbbell, or kettlebell, version of the versatile lift: “I've used the double and single kettlebell clean and press for the past 12 years and nothing has worked as well in my career for just keeping it together. It's my one-stop shop for training if I don't have much time."

The heavy dumbbell clean and press can absolutely be a "one-stop shop" for nearly any training goal.

“Kettlebell Ramirez”…

Sets of 25-20-15-10-5:

Close Grip KB Floor Press (70)

Double st Kettlebell Cleans (35)

Band Curls (Black)

*Rest as needed in between sets. 

“The kettlebell clean is a really fast bicep curl. If you look back at iron history you’ll see that old-time greats like Arnold used to favor cheat curls – what ended up being a reverse grip hang power clean. That’s exactly what the kettlebell clean is, with the added bonus that comes with the swing elements found within it”. - Breaking Muscle 

AVG HR - 139 BPM

MAX HR - 159 BPM

Kettlebell Farmers Walk…

1.5 miles @ 70lbs. (35)

Always a lot harder than it looks on paper. 

“The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and athlete. And I do not say that lightly.””  - Dan John

@ LHP

8x8 - Shoulders/Traps (Bands)…

8x8 of:

Band Military Press (Black)

Band SBO Upright Row (Black)

Cash Out: Band Pull Aparts - 3x15 @ Purple

AVG HR - 115 BPM

MAX HR - 134 BPM

@ LHP

Arms - 6x6….

Kettlebell Cheat Curls - 53lbs*

Kettlebell Triceps Extensions - 53lbs*

*Superset 

Cash Out: 

Static Isometric Flex 

Black Band Curls - 6x6

AVG HR - 112 BPM

MAX HR - 143 BPM

Chest/Back- 6x6…

Kettlebell Bridge Press - 70lbs

Gorilla Rows - 70lbs

Cash Out: 

Kettlebell Bear Push Ups 3x5 then, Bear Push Ups - 5x5

Alternating KB Row - 5x3/3 @ 70lbs

Typewriter Pull Ups - 4x2/2

AVG HR - 120 BPM

MAX HR - 142 BPM

@ LHP

Romanian Deadlifts - 6-12-25…

• 6 reps @ 70lbs (140)
• 12 reps @ 53lbs (106)
• 25 reps (70)

132 reps total. 

Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50%. These sets should be HARD to finish.

AVG HR - 114 BPM

MAX HR - 160 BPM

Shoulders: 6-12-25…

Three sets of:

Kettlebell Military Press x 6 reps (53)

KB SBO Upright Row x 12 reps (35)

Band Pull Aparts x 25 rep (Purple)

*132 reps total. 

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

The program is very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.

Cash Out: 

KB SBO Upright Row - 3x5 @ 53lbs

KB Iron Cross - 3x5 @ 35lbs

AVG HR - 125 BPM

MAX HR - 161 BPM

Rest Day…

In vestal. Long day of travels. Just walked. 

"Arms - 75s”…

Machine Curls: 55lbs

Seated Dip Machine:  130lbs 

Curls: 25-25-25 reps 

Dips: 25-25-25 reps 

Effective and painful! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.

Cash Out:

Machine Rows - 145-160-165-190-205 x 5

Then, 250 x 3  x 5

AVG HR - 117 BPM

MAX HR - 139 BPM

@ Planet Fitness Vestal 

“Power Fly Lynne"...

3 Rounds For Max Reps

Floor Power Fly - 35lbs

Kettlebell Yates Rows - 35lbs

Floor Power Fly: 30-30-30

Yates Rows: 30-30-30

180 total reps! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

“The Yates row is a variation of the barbell bent-over row. It’s done using a shoulder-width, underhand grip. However, the main difference between Yates rows and other rowing variations like Pendlay rowsand T-bar rows is the angle of the torso.

Instead of bending over until your upper body is parallel to the floor, with Yates rows, you only lean forward about 45-degrees. This takes stress off your lower back and also allows you to lift more weight”. - T Nation

Cash Out: Low-to-High Fly - 3x5 @ 35lbs

AVG HR - 118 BPM

MAX HR - 146 BPM

@ LHP

2 Mile Power Walk - 20lb Vest & Kettlebell Romanian Deadlifts…

Slow, steady pace -  33:35 - 16.50/MI

AVG HR - 107 BPM

MAX HR - 135 BPM

Just wanted to move. Note to self: Just. Show. Up. 

@ LHP

Cash Out:

Kettlebell Romanian Deadlift…

10x10 @ 53lbs

“The Kettlebell Romanian Deadlift - often simply called a kettlebell RDL - is a hip-hinge exercise that primarily targets your hamstrings. 

While traditional deadlifts will use your quad muscles as well as your posterior chain, add kettlebell Romanian deadlifts to your workouts when you want to really focus on strengthening your glutes and hamstring muscles. Expect to feel a strong stretch throughout your hamstring when performing this exercise”. - Sweat

AVG HR - 121 BPM

MAX HR - 144 BPM