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Mr.Draned

The Grey Rooster
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Feb 4, 2015
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Location
Philadelphia, PA
Honestly gang, I’m still training, just cuaght up in a million different things these days.
Anyway, here are the last 2 I completed:


Friday night:
Deadlift:
3 x 3 (205, 205, 215lbs)
1 x 7 (150lbs)


Kettlebell suitcase deadlift:
3 x 7 (two 50lb KB’s)

Kettlebell Sumo deadlift:
3 x 7 (two 50lb KB’s together using pistol grip)

Push-up:
1 Tabata interval 20 sec. work/ :10 sec. rest x 8) of:

500 Jumprope
25 “Burpee from the bottom” from prone

Partial dowel pull-over
25 cal Assault bike cool-down

Sunday night:
Pendlay row:
5 x 5 (95, 115, 135, 135, 135lbs)
1 x 10 (115lbs)
1 x 15 (85lbs)
Each set followed by 3 v-bar chin-ups and 10 light kb halo’s

Kettlebell snatch progression:
(1 1-arm swing + 1 1-arm swing w/ calculated arm bend + 1 snatch = 1 rep)
20 x 1L, 1R @ aggressive and challenging in each rep (25lb kb)

100 yd. Farmer walk (50lb kb each hand)
50 calories Airdyne @ cool-down pace
25 cat/ cow stretch
 
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