New Year, New Blog

Happy New Year!!

Starting this year you can find me over at
www.Kettlebella4565.blogspot.com

600 Swings, H Snatch

20kg Swings

25 sw at the top of the minute  x12

rest 2 min; repeat

600 swings

16kg  H Snatch

5/5, 4/4, 3/3, 2/2, 1/1

1000 Sinister Swings

Playing with Sinister:

1st round w/20kg  EWR     200 sw, 2 min rest

2nd round w/20kg as Rx’d    200 sw, 2 min rest

3rd round:  24kg & 20kg

5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)

5 sw(20kg), 10 sw (24), 15 sw (20), 20 sw (20)

5 sw(20kg), 10 sw (20), 15 sw (24), 20 sw (20)

5 sw(20kg), 10 sw (20), 15 sw (20), 20 sw (24)

200 swings,  2 min rest

4th round:  24kg & 20kg

5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)

5 sw(24kg), 10 sw (24), 15 sw (20), 20 sw (20)

5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (20)

5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (24)

200 swings, 2 min rest

5th round: 28kg & 20kg

all 4 sets as follows:

5 sw (28kg), 10 sw (20), 15 sw (20), 20 sw (20)

200 swings, DONE :)

total swings: 1000

20kg:  830 swings

24kg:  150 swings

28kg:  20 swings

GS Swings, Sinister

TGU Grind    16kg

1 sn r/TGU/1 sn l  x3

GS Swings    20kg   :30r/:30l for 2:00 w/ 1:00 rest x5

GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x5

** 36 rpm  (360 swings)

Sinister 20kg

at the top of :30

5 sw

10 sw

15 sw

20 sw

4 rounds 200 swings

** did 8 rounds straight,  400 swings

Sinister  20kg

EWR 

2 rounds   100 swings

total swings today:   860

NOTES:

** thinking of lowering my weights this week as a de-load week...

H Snatch 16kg

Swings   24kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    6r/6l  w/:30 rest x4

H Snatch   16kg    6r/6l  w/:45 rest x6

H Snatch   16kg    6r/6l  w/ 1:00 rest x5

** all sets were 1:00 work

** total 180 snatches

NOTES:
** took a 2 min rest after 10 sets.  10 sets was my goal, wasn’t sure what I wanted to do next. decided to do 5 more sets of h snatch and end the training for the day

700 28kg Swings

28kg  2 hd swings

6 swings at the top of  :20  x70  (420)

5 swings at the top of :2o x 50   (250)

rested 2 min then 

30 swings at the top of the min. (:45 work/:15 rest) to equal things out :)

total 700 swings! 

OH YEAH BABY!

Moved 42,700#

NOTES:
** started with the 6 swings doing 55 sets straight then switched to 5 swings adding in the 6th swing once a min (when the second hand hit the 4) or more often as I felt like it.

H Snatch holds 20kg

24kg Swings    10sw/:15 rest x10  (100 swings)

H Snatch   20kg   :30/:30 for 15:00 nonstop

** held at top for :25; in rack for :05

Simple not easy