4/4/08

FRIDAY
Enter the Kettlebell "Heavy Day"

Halos: 10 each direction with 35lb KB
Turkish Getups: 1 each side with 54lb KB

Clean & Press & Pull Ladders
5 ladders x 5 rungs with 62lb KB
Total = 150 Presses & 150 rows or 75 per arm
1 ladder = 15 presses & rows per arm
Wore my heart rate monitor, start the next ladder when my H.R. falls to 120 bpm

• 1st ladder: 2-minutes 43 seconds H.R.= 159 bpm
• 2nd ladder: 2-minutes 10 seconds H.R. = 165 bpm
• 3rd ladder: 2-minutes 21 seconds H.R. = 168 bpm
• 4th ladder: 2-minutes 33 seconds H.R. = 172 bpm
• 5th ladder: 1-minute 55 seconds H.R. = 175 bpm highest heart rate today

My Maximum Heart Rate = 220-age = 184
My Target Heart Rate for exercise is 90% of 184 = 165.6
My Max Heart Rate during clean & presses = 175bpm = 95% of my Max HR

Swings
5 minutes (45 seconds work > 5 seconds rest > repeat)
Total: 180 swings with 54lb KB

Double Kettlebell Drills w/ two 54lb KBs
Dbl Clean > Dbl overhead press & hold > Dbl Rack > Farmer's Carry
Dbl Cleans x 5
Dbl Clean & press
Dbl Deadlift
Pushup > Renegade Rows > L-Sit > Repeat

Cool Down & Abs (54 lb KB)
Slings Shots
Figure 8s
Figure 8 w/hold
Power Breathing Crunches
1 Windmill each side