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  1. 4/19 Gym workout - swings and squats

    by , 04-19-2010 at 07:27 PM
    Joint mobility warmup & 8kg halos

    Did four times
    1. Static stomp deadlift - DB 12kg, hold 10 sec at top x3
    2. DB 12kg Swings x10
    3. Towel 16kg swings x 10
    4. Rest

    2H swings 16kg x 15 - 4 sets

    Squat complex:
    12kg 1 GSQ, hold 1 sec
    12kg 2 GSQ, hold 2 sec on the last rep
    12kg 3 GSQ, hold 3 sec on the last rep
    12kg 4 GSQ, hold 4 sec on the last rep
    rest
    12kg 5 GSQ, hold 5 sec on the ...
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  2. 4/18 Session with Kevin Gabriel

    by , 04-19-2010 at 07:22 PM
    TGU:

    20 minutes naked TGU practice and coaching

    Sets of 10 Swings w/ 16kg
    Drive through heels
    Tension in backswing
    Kneecaps up
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  3. 4/13 Personal Training with Phil Scarito

    by , 04-19-2010 at 07:10 PM
    I took far too many notes to post them all here. Highlights:

    Deadlift 24kg - single 24kg and double 12kgs
    Sets of 5 deadlifts, form checks
    Static stomp deadlifts
    Lots of notes and tips on how to keep good form

    2H Swings 16kg
    Sets of 10 swings, form checks
    Deadlifts to swings to correct form

    Squats 16kg

    TGU practice - naked and 8kg
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  4. Saturday kettlebell class

    by , 04-10-2010 at 08:48 AM
    With Michelle Gabriel, RKC and Kevin Gabriel, RKC

    <I took this week off as a recovery week, since I've been doing ETK for 3 months straight.>

    Entire circuit was 30 sec on, 30 sec rest, even between repeats of the circuit. Went through 5 total times.

    2H swing 16kg
    Snatch L 12kg
    Snatch R 12kg
    GSQ 12kg
    Double KB swing 12kg/12kg

    Took us about 25 minutes. I was smoked.

    4th time through Kevin commented ...
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  5. Saturday kettlebell class

    by , 04-10-2010 at 08:44 AM
    2H swings 16kg 10,12,14,16
    Snatch 12kg L3/R3
    Farmers Walk 8kg/12kg
    Double swings 8kg/12kg 10,12,14,16
    Switch bells
    Double swings 8kg/12kg 10,12,14,16
    Farmers Walk 8kg/12kg

    After the circuit, did a GSQ complex:

    12kg GSQ complex, no rest or setting down KB
    1 - hold 1 at bottom
    2 - hold 2 at bottom on last rep
    3 - hold 3 at bottom on last rep
    4 - hold 4 at bottom on last rep
    5 - hold 5 at bottom ...
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