CVL @121kg x1,2,3,1,2,3,1,2,3 better position and tightness got me through all ladders this time

Susp. rows with feet up x20

Farmers walk @2*40kg x100 steps

Gada swing @10kg x20/20



for the next 2 weeks I’ll only have a 20kg kettlebell and a few other tools, so it will probably look a lot like today

alt. 1leg hip thrust x40

pentathlon 6min circuit @16kg, rest 3min, @20kg
1min of: rope skipping, clean @20rpm, clean and press @10rpm, jerk @20rpm, ½snatch @18rpm, push press @20rpm

bottom up rack walk @24kg x10steps e.s, farmers walk @2*40kg x30 steps

leg crank (sq, dragon lunge, split jump, ice skaters @16) 1min40, rest 2min30, 1min33

Indian clubs


Day 3 and I hit my PR as expected!
Which is also my first ever 10min set with 2x22kg. I managed 67 pretty solid reps.

I felt nervous and lost track of my count already in the first minute, so I went by feel. After 4 min, I dropped to a relaxed 6rpm tempo, taking many breath in the rack, and finished strong with 9 rpm in the last minute.

All the conditions were set for a PR today, so I didn’t feel I had a special goal apart from getting over 60 reps. I went with the flow, and did not squeeze every resource out of my body. I won’t be touching a kettlebell for at least 15 days now anyway. But now I know how easy and roughly how long it takes me to be able to do a 10  min set with 22s. All that with minimal volume and effort.

I might try a slightly different approach with tempo next cycle.

Kettlebell rack Thierry Sanchez

I finished my set with lots of short sets of farmers walk, returning all the pups home to my cellar.