8/16 and 8/17

Thursday- 8/16

Kettlebell Snatch
24/ 15 seconds on, 15 seconds off x 35

- I averaged about 5 reps per 15 second set. I started feeling a lot of lactic acid buildup toward the end, and i was probably about 3 sets away from letting the KB fly into the wall. I haven't had a day off all week, and I think the fatigue was catching up to me. Next time I'll try for 40 sets, when I'm fresh.

Pushups
30x3

Hanging Leg Raises
3x2

Friday- 8/17

I went to my cousin's gym this morning with my Dad (Muscle Inc., Stroudsburg, PA). It was an unusually early workout for me ( about 8:00am) and my first time using barbells all summer. This is how it went:

Deadlift
135/3
185/3
235/3
285/2 - very shaky
235/3

Squat
135/5
185/3
235/2
185/3

Hanging Leg Raises
3x3

Bench Press
135/5
185/3
185/3
185/3

Ab Machine with Dad
30/8x3

That's it. Nice workout with the basics. I wanted to get an idea where I was at with the Deadlift mostly, as it's one of my favorites. At the beginning of the summer I had a max of 327 lbs (I was using bumper plates and the weight was in kilograms) so 285 for 2 isn't so bad. That's a nice starting point for me if I want to increase that at all. I weigh 158 pounds, so that's roughly 1.8 times my bodyweight. Not to bad for not doing anything but kettlebells and landscaping all summer:)

From 8/14 and 8/15

Tuesday 8/14:

Hack Squat
24/6x3

See-Saw Press
24s/4/4x4

Weighted Pull Up
24/3x3

Snatches
24 /10 Left- 30 second rest
/10 Right- 30 second rest
etc. x 8 - 1 minute rest- then x4

Hanging Leg Raise
3x3

Wednesday 8/15:

1.5 mile run

Renegade Row
24s/4/4x4

Turkish Get-Up
32/5 minute set
4 left/4 right