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Karovan

  1. 4/7-4/8/2009

    by , 04-10-2009 at 05:28 PM
    Tuesday

    Prep- Z, Roll to press stretchs- 12kg, Armbars- 16kg

    TGU
    Press to Elbow 16kg- 5/5 + 2 tact pullups
    Press to Elbow 24kg- 3/3 +2 tact pullups

    Press to Elbow + Elbow to Post 16kg- 5/5 + 2 pu
    Press to Elbow + Elbow to Post 24kg- 3/3 +2 pu x 2sets

    Supersets x 2 sets
    Pullovers 16kg- 10
    Straight leg situp w/ kb over head 16kg- 5

    Crushcurls 16kg- 5
    Russian twists 12kg- 10/10
    Pullover ...
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  2. 4/2-4/5/2009

    by , 04-07-2009 at 10:02 AM
    4/2- Thursday

    DL- 105 x 5
    135 x 3
    185 x 2

    C/P 24kg- 3/3 x 3

    Slingshots 16kg- 20/20
    Figure 8 16kg- 10/10
    Pullover to knees 16kg- 20

    4/4- Saturday Kettlebell Class

    To much to list but some highlights 16kg or 2 16kg

    Snatchs
    Deadlifts
    Double Swings, cleans, see saw press, front squats
    Lunges to Highknee holding kb by horns
    windmills
    twists
    Get-up ...
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  3. 4/1/2009

    by , 04-01-2009 at 09:45 PM
    Wednesday- 2pm

    Prep- Z, Roll2press stretches, armbars, brettzel, snatchs with long hold in lockout 16kg 5/5

    16kg VO2 Max - 7 reps per 15 seconds x 35 sets

    Finish- Z, brettzel, yoga bow, hip flexor stretch

    -really focused on the "butt punch" from KJ's book, also worked on not hinging early on the way down. Still need work on the way up and tight glutes every single time. Felt good however will continue to add more sets. Not rushing ...
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  4. 3/31/2009

    by , 04-01-2009 at 09:57 AM
    Tuesday- 11am

    Prep- Z, Roll to Press stretches + armbar 16kg, Bretzell

    Getup to High Pelvis 16kg- 2/2

    A1.Getup to High Pelvis 24kg- 2/2 x 3
    A2.Pull overs 16kg- 10 x 3

    SLDL 24kg- 3/3 x 3

    Finish- Z, yoga bow, Bretzell, hip flexor stretch

    -Quads really sore/tight from softball so just stuck to high pelvis get-ups. Things felt strong
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  5. 3/27-3/29/2009

    by , 04-01-2009 at 09:42 AM
    3/27- Friday
    -Move day for family, 8 hours of some serious lifting, fridge, couchs, boxes etc

    3/28- Saturday KB class 1 hour

    Some things we did, way to much to list them all

    16kg-20kg kb's used lots of cirucits most :45 on :15 off

    5min swing circuit
    Dead hang cleans using 2 16kg
    Snatch + press + hold in lockout
    Renegade rows + pushups on kb
    Flip to press
    Figure 8
    Tac Lunge
    Double front sq
    ...
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