Antagonistic Rounds Workout: Take one-minute breaks in between each exercise. Once you get comfortable with one-minute rounds, go up to 90 second rounds per workout. When that gets do able go up to two minute rounds per exercise. When you can do two minute rounds, switch to heavier kettlebells or harder exercises and start with one-minute rounds again.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Turkish Get-up or Windmill - 1-2 sets | ||
| Round 1: Double Clean and Mil Press | XX | |
| Round 2: Double Bent-over Row | XX | |
| Round 3: Double Clean and Mil Press | XX | |
| Round 4: Double Bent-over Row | XX | |
| Take a two minute break. | XX | XX |
| Round 1: Double Front Squat | XX | |
| Round 2: Double Swing | XX | |
| Round 3: Double Front Squat | XX | |
| Round 4: Double Swing | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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