I am using mostly Maximum Overload Training. My rep range right now is 4-6. If I get more than 6, then I go up. Just taking it slow, I have 40 weeks to Evansville.
I am a RKC so I do Kettlebell workouts every night.

Day 1 - Chest

Flat Dumbbell Press -

Incline Dumbbell Press -

Incline Press Smith Bar -

Weighted Dips -


Day 2 - Back and Biceps

Deadlifts -

Bent over Barbell Row -

Lat Pull down -

Hardstyle Pullup -

Dumbbell Row -

Chin up -

Dumbbell Curls -


Day 3 - Triceps, Abs and Calves

Triceps Cable Press down -

Dumbbell O/H Extension -

Dumbbell Kickbacks -

Calf Raise with smith bar -

Hanging Leg Raises -


Day 4 - Legs (Squat day)

O/H Squat -

Zercher Squat-

Front Squat -

Barbell Squat -

Hack Squat -

Pistol Squat -


Day 5 - Delts

Dumbbell O/H Press -

Upright Row -

O/H Press smith bar -

Kettlebell Press -


Cardiovascular training:

Cardio will still be predominately with Kettlebells doing a heavy dose of swings, snatches, and jerks.

Once a week I will either do my Snatch test of 60 straight reps with the 52lb Kettlbell or the secret service snatch test of 10 minutes snatching for reps.

Once a week I will improve my reps on the jerk with the 62lb kettlbell. Current record is 65 reps. My goal is 100.

Once a week I will do a circuit style session of 5 stations one of them being the kettlebell swing.

Twice a week I will teach my 35 minute step aerobics class.


There is the plan, time to put it into action starting on Monday Novemer 3rd.