Four Rounds of:

40 yard Farmer’s Walk
40 yard double bell rack carry
40 yard double waiter’s walk
40 yard walking see-saw press

3 Bells…Light, Moderate Heavy

10 Swings L (Light)
10 Swings R (Moderate)
10 Swings L (Heavy)
10 Swings R (Light)
10 Swings L (Moderate)
10 Swings R (Heavy)

Repeat 4 Times

100 Swings
25 Goblet Squats

2 sets:
5 Clean and Press L+R
5 Heavy Deadlift
5 Double Front Squat
5 Rows L+R (Heavy)
50 Yard Farmer’s Walk

(This is a slight variation of the 40-day program I am currently working on). Instead of Rows, I am doing weighted pullups. Instead of One-arm Clean and Press, I am using double bells.

Mom’s 70th

7 Sets of:

10 swings
10 Goblet Squats
10 Pushups

5 Turkish Getups L+R

3 Rounds:
12 Goblet squats
:10 descent
:05 ascent

Alternate with Clean and Press Ladders
1-2-3 L+R

100 Swings any combination

Kettlebell Swings
5 sets of 10
Focus on the hinge.

Clean and Press
10 sets of 1 (R + L)
Focus on zipping up the midsection and rooting to the ground.

Double bells

6 swings
6 high pulls
6 cleans
6 presses
6 snatches
6 front squats

6 rounds

10 Swings

10 sets of 1 swing

10 Swings

10 sets of 1 swing

10 Swings

10 sets of 1 swing

10 Swings

10 sets of 1 swing

10 Swings

10 sets of 1 swing

Practice!

5 Clean + Press (L+R)
10 Goblet Squats
5 Clean + Press (L+R)
20 Swings
5 Clean + Press (L+R)
10 Deadlifts
5 Clean + Press (L+R)
20 Swings
5 Clean + Press (L+R)
10 Goblet Squats

20 Turkish Getups (10R + 10L) alternated

First 3 each side: use no weight, pause 3 seconds at each spot
Middle 3 each side: use weight, pause 3 seconds at each spot
Last 4 each side: use weight, steady, smooth pace.