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Old 08-07-2008, 05:38 AM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
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Wednesday's Workout

DB Bench: 5x5 @ 80, 85, 90, 95, 100


KB rounds:
Snatch, KB high pulls, Cleans, Swings 3x5 @ 16kg.

1 minute break

Medicine Ball Core twists: 3x20 @ 12lbs.
Jump Rope: 1 min.

1 min. break, then start back at KB rounds. I'll explain.


Core:
Crunches 3x20
KB Windmills 3x5 @ 16kg.


OVERVIEW
I wanted to do something different so I did DB bench, which I can't even tell you the last time I did that, and a drill my brother told me about but I made it a little harder.

So what I did was place two kettlebells about 25 ft. apart from each other. I would start at one side, lets say the right, and do KB Snatches with that arm for a set of 5. Then place it down and side step as fast as I could all the way to the other kettlebell and do that side for a set of 5. Then go back and do KB high pulls, then go back and forth till I got all the KB exercises done, i.e., No rest. After I got all the KB exercises done, I would rest for a minute and then start the medicine ball twists, going from left to right would count as 1. After I got done one set of that I would jump rope for a minute, rest a minute and repeat for 2 more sets.

I was so dead after this I had problems keeping my form on the windmills but was at least able to get some done.
Great workout, and I jacked my heart rate up, my monitor said I averaged 160 with a max of 200. I made sure I cooled down by taking a couple laps around the room I was in and stretching out. I feel good and the diet is doing well.
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