14Jan-16

Snatch @20kg x2min e.s @21rpm, rest x3min *3sets

complex @2*22kg x1,2,3,1,2,3 reps

circular rows @35kg x20 *2sets

Advertisements

04Jan-16

First workout of the year… Slowly rebuilding the base. Focus is snatch for the IKMF kettlebell marathon world championships.

snatch @18kg x2min e.s, rest 4min *4 sets (80,84,88,92= 344 reps)

complex @2*22kg (Sw, Sn*2, OHSq, Sw, LC*2, OHSq) *5 sets

09/03-15

yesterday I did some garden work, lifting concrete blocks and hammering, wheel barrow…

today I went for barefoot walk on the beach and then warmed up with a little KB complex
1clean, 1 snatch, 1press, 1 windmill *3 e.s @16,20,22,24,26kg
1clean, 1snatch, 1 push press, 1 windmill e.s @28,30,32,36kg

bent over row with sandbag @30kg x10, @45kg x10

shouldering + carry 5m with sandbag @51kg x1 e.s *5 (even managed a few reps of direct shouldering instead of zercher technique)

I felt so good, I decided to do some Sumo DL. Thought of doing 1min AMRAP @80kg, but instead I did a few singles @60,70,80,90,100,110kg. all reps went easy up, with hook grip, pleasantly surprised 🙂

alternating single leg hip thrust @30kg x30 *2

that was quite an invigorating session, damn!