Bench & Bells

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Training has been pretty simple lately.  No lower body training for another couple of weeks to ensure my knee is healed up.  Just sticking with higher volume upper body training and some kettlebell work to keep the rust off.


Joint Mobility Warmup

Suitcase walks with a 32kg bell x 2 rounds 100ft

16kg one arm swings 10/10

Long Cycle

16kg’s x 12

18kg’s x 12

20kg’s x 12

22kg’s x 12

24kg’s x 12

Press/Long Cycle/Double Snatch Combo

24kg’s:  4 sets of 5/5/5



McGill Warmup

Bar x 10

135 x 10

185 x 10

225 x 10

275 x 5/5/5/5/5

225 x 10/10/10

Tsunami Bar Lat Pull Downs

165 x 12/12/12/12/12

Tricep Pushdowns

90 x 15/15/15/15/15

Bench & Bells

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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Brian Carroll

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Brian Carroll

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