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This is for Kelsee Bone :)

Wednesday, July 8, 2015

July 8, 2015


A) Clean complex at 70% Demo
  • 3 Power Clean
  • 3 High pulls
  • 3 Deadlifts
Rest 3 min x3
For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Kbs Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing, if you don't have a kettlebell you can do burpees instead. 
1 KBS 1 Deep breath from your belly
2 KBS 2 Deep breathes from your belly
3 KBS 3 Deep breathes from your belly
4 KBS 4 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x3 Demo

D) Single Leg RDL 10 each leg x3  Demo
You can use either Dumbbells or a barbell

E) 200 FT farmer carry (HEAVY Weight) Demo

Rest 4-6 hours between sessions 


800m w/3 min rest
400m w/2 min rest
200m w/90 sec rest
800m w/3 min rest
400m w/2 min rest
200m w/90 sec rest


  1. Did everything except because of time only did one rep of the single leg hip thrusters and didn't do one of the 800's.

  2. Completed the workout, but I didn't have time to do the running before I went to work so I will do that tomorrow.

  3. This workout killed me! Of course it was raining in Colorado (all it does is rain lately) so I didnt bring my phone out. It has been so cool here, not sure I'm ready for the Cedar heat lol!!!!