variety cardio

We are about to begin the 12-Week Spring Swing program. So, I thought some variety was in order today.

We started with 1-leg Deadlifts with very light weights (sets of 3 reps ES) and proceeded to heavy sumo-style deadlifts (sets of 5 reps).

The cardio routine was:

5 reps 1-Hand KB Swing Left Side
5 reps 1-Hand KB Swing Right Side
5 reps KB Curl
1 rep ES Up & Down

5 reps ES Clean & Press
5 reps ES KB Rows
1 rep ES Up & Down

5 reps ES Snatch
5 reps Each way Halo
1 rep ES Up & Down

We did 4 sets of this without rest. I used a 35lb KB but it was too light for much cardio.

We finished with some ab work - plank on a swiss ball. Cool!

Weekly Plan - Tuesday

2nd day of Pavel's pullup routine: 5+4+3+2+2
Practiced the Bent Press: 2x35, 2x35, 2x53, 2x53, 2x62 (each side)
Did some deadlifting and rope climbing.
Practiced the clean: 1x88, 2x88, 3x88 each side.

After the Holidays

Long holiday season. Lots of friends and family. We have had visitors from Italy for the past 2 weeks.

6:00 a.m. Kettlebell class. Ladders of swings, cleans, clean & press, snatch and lying presses. First set 35 lb, 44 lb, 53 lb. Second set 44 lb, 53 lb, 62 lb.

Various Z-Health R-Phase drills (mostly for hips since we were doing lots of shoulder work).

Finished with example of volume training: 35 lb press x 5 reps each side, 35 lb press x 10 reps each side.

Still trying to get feedback from clients for design of next 6 week program for strength / endurance.