April 30, 2007

Kettlebells in a world record holding powerlifter's workout

From the log of Com. Marc Bartley, RKC, WPO Powerlifting World Record Total 2562 @ 275lbs.:

4/10/2007
Training Logs 4/4,4/7,4/9
4.4
-Hanging legs raises 4x6
-Light box squat 515x5x3
-KB double sumo swings 53sx3 sets-20,30,45
-One leg knee exts 2x20 per leg
-Rev hyper 3x12
4.7
-Started with Prowler first in 30 degree weather 1/3 mile 160lbs
-KB arm bars 53s 2x8 per arm
-Rev hyper 2x15
-KB work one arm swings and snatches/alternated swings then snatches with 53lbs
set 1 20 swings,15 snatches per arm
set 2 30 swings,20 snatches
set 3 40 swings, 30 snatches per arm
4.9
-Bash shirt work raw 495x3/3 board
-585x3/3 board
-635x3/2 board
-675x1/2 board
-Four board triceps work 455x5,495x5,545x5,585x3
-Pulldowns 4x8
-Chest supported rows 3x
-Seated shoulder press lockouts 135x5,225x5,315x5

Russian kettlebell power to you!

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Posted by james at 8:15 AM | Comments (149)