4/2/08

7:30 AM
Enter the Kettlebell "Medium Day"

Turkish Getups (62lb KB)
3 each side

Clean & Press / Row Ladders (62lb KB)
5 ladders x 4 rungs = 50 presses & 50 rows per arm
Total = 100 presses & 100 rows

• 1st Ladder: 5 minutes (very slow pace)
• 2nd Ladder: 2 min 37 seconds
• 3rd Ladder: 2 minutes 4 seconds
• 4th Ladder: Forgot to start timer
• 5th Ladder: 1 minute 30 seconds (Very Fast!!!)

Swings (62lb KB)
Roll the Dice = 8 = 8 minutes of swings
50 swings > 20 seconds rest > repeat for 8 minutes
Total = 261 Swings

Figure-8s (62lb KB)
5 sets of 10 reps

Crunches with power breathing
10 sets of 5 reps (Ouch!)