This Weeks Workouts

Kevin J Hansen
Friday nite WorkoutEach set done with one bell time per arm2 Mintutes Swings 20kg bell1minute cleans 20 kg bell1 minute presses 16 kg bell...2 minutes swings 16 kg bell1 minute snatches 16 kg bellThen for all you meat heads still lifting heave weights I checked my 80%(3 reps) 1 rep maxes on bench squat and curlBench 195 Hamme Curl 45 and Squat 275. Life is all aout the bell!!See More
October 16 at 8:21am ·

‎16kg Bell or 1 Pod2 Minutes 1 Arm 45 Second Rest5 RoundsSwingsCleans...SmatchesSwing Clean Half SnatchSee More
Wednesday at 3:18pm
‎20 kg bell2 Minutes iwth 1 minute restSwingscleanshalf snatches...presses10 1 arn snatches
n Swings 2 minutes 16 kg bellSquats 155 185 235 10 8 5Bench 135 185 225 8 5 1Arnolds 40 45 50 5 5 5Swings 1 minute 16 kg bell

Update Star Date 10 7 10 1145am

Some 18 months in the making welcome to the unveiling of Kevsan's plan to get Fit by 50 uh okay make that 52!

Being Certified as an ACE Personal Trainer a WKC Personal Trainer/Coach and Conditioning Instructor means little when you have the appearance of a Block of Cheese wrapped in bacon and deep-fried in beer batter. Right; So now in the usual fashion of backackwardness I am actually about to go about the business of Getting Fit.
Without further babbling of utter non sense here is the plan

Monday
Kettle bells 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Push Presses 10 RPM
Half Snatches 6RPM
Long Cycle Push Press 6 RPM
Swings 50 Hand to Hand 20kg bell
20 Minutes Cardio
Tuesday
Pulls
3 Sets 8 Reps
Dead Lifts
Kettle bell Hammer Curls
Rowing

Wednesday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Presses
Push Presses
Long Cycle Push Press
Swings 50 Hand to Hand 20 kg bell
Cardio 20 Minutes


Thursday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Cleans
Half Snatches
Long Cycle Push Press
Swings 50 Hand to Hand 20 Kg bell
Cardio 20 Minutes

Friday
Presses
3 Sets 8 Reps
Bench
Military
Kettle bell Tri Extensions

Saturday
Swings
16kg bell 6 minutes unlimited switches 3 sets 3 minute rest