Tuesday, October 30, 2007

Tuesday    October 30, 2007    181.8

I am starting a cycle through Ross Enamait’s Never Gymless 50 day bodyweight routine with some timed set kettlebell work thrown in at the beginning of each work day.

The template goes day 1, integrated circuit training, day 2 strength, day 3 enhanced interval training and day 4, strength endurance. Days 1 and 3 will have a snatch set at the beginning, day 2 will have a jerk set at the beginning, and Day 4’s strength endurance will be timed sets of jerks and snatches in lieu of any bodyweight work. Day 5 is a day of rest.
At the end of each cycle, I will test jerks and snatches after two days of rest and then pushups, pullups, and 5:00 of squat thrusts after another two days of rest. This will bring me to right before Christmas.

NG with Kettlebells – Day 2, Strength.
A – 16kg jerk – 4:30. 22
Circuits – 1:00 rest between sets and circuits
B1 – Pullups – 2,2,2
B2 – Weighted pushups (20#) – 5,5,5
C1 – 24kg one arm long cycle clean & press – 1x(1/1,2/1), 2x(1/1,2/2,3/3)
C2 – Chinups – 2,2,2
D1 – Power pushups (single heavy band) – 5,5,5
D2 – 32kg swing – 10/10,10/10,10/10
E – Wheel from knees – 10
F – Plank – 0:30.
G – Side plank – 0:30/0:30.


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