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About Keifer

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  • Birthday December 25


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  1. Keifer

    Keifer's Daily Battles

    KB Ladders 3 Rungs (1,2,3=6) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 2x5 Close Hand Push Ups 2x20,17 Sit Ups 2x20,15 Push Ups 2x20,15
  2. Keifer

    Keifer's Daily Battles

    2.33 mi in 27:33 min Martial Arts forms
  3. Keifer

    Sloth Becomes More Sexy With Kettlebells

    Kettlebell Ladders are fun and deceptively hard. Awesome job!
  4. Keifer

    Keifer's Daily Battles

    They are really fun to workout with, and learn to use properly.
  5. Keifer

    Keifer's Daily Battles

    KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5,5,4 Low energy level today. Taking it easy today!
  6. Keifer

    Keifer's Daily Battles

    2.32 mi in 27:35 min Starting working on my martial art form again. Noticed I am starting to get tight in the hips, so need something different. I am so rusty! lol
  7. Keifer

    Keifer's Daily Battles

    Hello All! Start writing down my workouts to help pressure myself into being more dedicated. I will work on posting my daily workouts to keep track of them. I took about 3 weeks off, working back in slowly. My current workouts are the following. Strength/Endurance Dips/Pull Ups 3x5/1 (Had some bursitis in my right elbow due to pull ups, working back in slowly) Kettlebell Ladder 3 rungs (Increase reps each set) Double KB Clean/Squat/Press (53 lb/24 kg) Double KB Rows (53 lb/24 kg) Double KB Single leg Dead Lifts (53 lb/24 kg) Push Ups 2x12,10 Sit Ups 2x12,10 Single Leg Calf Raises 2x10 (35 lb) Timed Hang 2x30 sec (Grip Endurance/Lat Strength) - Been working on pulling slightly at the bottom of the hang to build strength in my Lats. Stretching Cardio Endurance 5 min Walk (Warm Up) 30 min Jog (5 mph/6% incline) 5 min walk (Cool Down) Stretching