28/04-15

Superset KB triathlon
A1 1 min rope skip
A2 Jerk @24kg x1min @16rpm
* 5sets
B1 1 min rope skip
B2  Half snatch @24kg x1min @16rpm
* 5sets
C1 1 min rope skip
C2 LC @24kg x1min @12rpm
* 5sets
= 30min

Suitcase walk @24kg x30 steps e.s

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24/04-15

Circuit x6 (30min time limit)
rope skip x50
snatch @20kg x10 e.s
rope skip x50
BG bag @12kg arm cast to spin x10
rope skip x50
Push up x10
rope skip x50
2H swing @40kg x10
= 1 round

Day 5 of A. Gernez protocol. If interested this site breaks it down. http://flipper.diff.org/app/items/6612
The timing of the I.F fasting is not conductive to kettlebell marathon training, but that’s how it goes.
On the plus side, I lost 3 cm around my waist.

23/04-15

TGU @20,24kg x1 e.s
1leg RDL @2*16kg x10 e.s *3
RFESS @2*12kg x10 e.s *2

was planning to train in the afternoon but then decided to drive to Germany… training for comp is just not on my top priorities 🙂
anyway, with 10 days to go, not much to do but stay calm and hope to last the storm. No need to get all tired for nothing, hehe!

15/04-15

Guess what? no training during the holidays, and drove a shitload of kms… whole body is stiff and tight
That kettlebell half marathon in 3 weeks is going to be rough 🙂

warm up: rope skipping, suitcase carry, 1 leg DL, windmill

snatch @16kg @20rpm x6min/ 3 min rest, 8min/ 3min rest, 6min

A1: RFESS @2*12kg x5 e.s A2: row @24kg x6 e.s *3 sets