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  #21  
Old 01-23-2013, 10:28 AM
concetta27 concetta27 is offline
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Wednesday 1.23 Workout B Phase 1-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Circuit workout guidelines
• Do not rest between exercises
• Rest 90s after completing the circuit
• Repeat this circuit TWICE in Weeks 1 & 2 and THREE TIMES in Weeks 3 & 4
• You have the option of repeating the circuit 4 TIMES in week 4 if you wish to challenge yourself
1. 2-Arm KB Swings x 10
2. Prisoner Squats x 20-did 10, can't read
3. 2-Arm KB Swings x 10
4. Push-Ups x 10
5. 2-Arm KB Swings x 10
6. Prisoner Lunges x 20
7. 2-Arm KB Swings x 10
8. Burpees x 5
9. 2-Arm KB Swings x 10
60s rest, 3+1/2x(10 BW squats, 5 burpees, others 1/2 reps), 24kg KB
Finished with 30 BW squats
Shoulders sore this am. Thinking its from crawling.
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  #22  
Old 01-23-2013, 10:45 AM
allbruteforce's Avatar
allbruteforce allbruteforce is offline
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KB Revolution looks like a pretty awesome program. Your workouts are very intense, i almost broke sweat reading them.

Keep up the awesome work!
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"The only way to achieve physical greatness is through brutally hard fucking work." Jason Ferruggia

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  #23  
Old 01-23-2013, 10:48 AM
tictac tictac is offline
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I have to second the above post those workouts look tough keep it up.
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  #24  
Old 01-24-2013, 01:43 PM
concetta27 concetta27 is offline
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Thursday 1.24 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work, no crawling, shoulders still a bit sore.
Side planks w/10 leg lifts alternated w/30s each side. 2x.
10 SB leg curl
10 SB roll out
10 SB jackknife
5x
SB "STP" 10/ea
Mt climber 10/ea
3x
Forgot how hard "stir the pot" was.
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  #25  
Old 01-25-2013, 01:03 PM
concetta27 concetta27 is offline
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Friday 1.25 Day 5-Workout C-Phase 1-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) Military Press to OH Reverse Lunge to Post (4 x 3 per side)-8kg
-rest 30s before switching to the other side-no rest
-rest 90s between sets-15s rest
-add an additional set each week (up to 5 sets)
2a) 1-Arm Staggered Stance Row (Elbow In) (3 x 15)-12kg
-rest 45s-no rest
2b) 1-Leg KB Romanian Deadlift (3 x 8 per side)-12kg
-rest 90s and repeat an additional 2 times for a total of 3 sets-60s
3) 2-Arm KB Swings x 4 minutes
-Perform 2-Arm KB Swings continuously with PERFECT form for 4 minutes resting only when needed
24kg-113
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  #26  
Old 01-28-2013, 01:29 PM
concetta27 concetta27 is offline
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Sunday 1.27 Workout A Phase 1
Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) Get-Up, Sit-Up to Bridge (5 x 3 per side)-8kg
-rest 30s to allow you to switch the kettlebell to the other side
*no rest between sides
-rest 90s between sets
*60s rest between sets
2a) Goblet Squat (4 x 8)-12kg
no rest
2b) Chin-Up (4 x 1) then Elbow Out KB Row (4 x 15/side)-12kg
-rest 90s, then repeat superset 3 additional times for a TOTAL of 4 sets
*rest 60s
Can't do enough chin-ups to make this effective. I do one chin up and then elbow out row.
3) 2-Arm KB Swings x 4:30 minutes
-Perform 2-Arm KB Swings continuously with PERFECT form, resting only when needed.
120 swings, 24kg KB
Monday 1.28 Off day
Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work, bird dogs.
Crawling around track supersetted with side planks w/leg lift, 10/side, 3x.
Mikey inspired finisher:
TBE-5
X-body mt climber-5/ea
Jumping jacks-5
Push up-5
Reverse lunge-5/ea
5x
Started a day early this week, weather not supposed to be the best. Rob, stop sending your weather patterns!
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  #27  
Old 01-29-2013, 01:18 PM
concetta27 concetta27 is offline
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Tuesday 1.29 Workout B Phase 1-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Circuit workout guidelines
• Do not rest between exercises
• Rest 90s after completing the circuit
• Repeat this circuit TWICE in Weeks 1 & 2 and THREE TIMES in Weeks 3 & 4
• You have the option of repeating the circuit 4 TIMES in week 4 if you wish to challenge yourself
1. 2-Arm KB Swings x 10
2. Prisoner Squats x 20
3. 2-Arm KB Swings x 10
4. Push-Ups x 10
5. 2-Arm KB Swings x 10
6. Prisoner Lunges x 20
7. 2-Arm KB Swings x 10
8. Burpees x 5
9. 2-Arm KB Swings x 10
4x, 60s rest, 24kg KB
Eating too much night before makes for a miserable workout. Felt like yakking most of rounds 3 & 4. Must not do that again.
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  #28  
Old 01-30-2013, 04:52 AM
tictac tictac is offline
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Must admit I do like the look of these workouts but would be well down the line but def look like alot of fun / pain haha
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  #29  
Old 01-30-2013, 08:50 AM
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allbruteforce allbruteforce is offline
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Quote:
Originally Posted by concetta27 View Post
Tuesday 1.29 Workout B Phase 1-Chris Lopez's KB Revolution 2.0
Eating too much night before makes for a miserable workout. Felt like yakking most of rounds 3 & 4. Must not do that again.
We learn from our mistakes, awesome workouts too.
__________________
"If man makes it, don’t eat it." Jack LaLanne
"The only way to achieve physical greatness is through brutally hard fucking work." Jason Ferruggia

David
TC14 Winner - Males Under 40
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  #30  
Old 01-30-2013, 02:31 PM
concetta27 concetta27 is offline
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Wednesday 1.30 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB, bird dogs, rolling.
KB(8kg) halo-8/ea
KB(12kg) round the world-8/ea
KB(12kg) figure 8-8/ea
5x
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