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

Swings, Suitcase DL

Swings   28kg   10sw/:15rest x10

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x4

GS Swings    20kg  :30/:30 for 1:00 w/1:00 rest x2

** 36 rpm

Suitcase DL

28kg    5r/5l    x5

NOTES:
** starting with the 28kg swings was a mistake - took too much out of me before the 1 hd swings.  Next week start with the 20kg swings.

Happy 1st Birthday Dempsey doggie!! :)

H Snatch 16kg

Swings   28kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    5r/5l  x 7

H Snatch   16kg    6r/6l  x5

** all sets were 1:00 work w/ :30 rest

** total 130 snatches

Clean/Squat combo

2  8kg

2 rounds

1 cl/1 sq; 2 cl/2 sq; 3 cl/3 sq

** only did 2 rounds because this was not fun :p

Swings

24kg Swings

25 swings at the top of the minute

5 rounds; 1 min rest (125 swings)

5 rounds; 2 min rest  (125 swings)

4 rounds; 1 min rest  (100 swings)

realized I counted wrong so...

2 rounds (50 swings - to equal things up)

** grip was going on L at this point

total 400 swings  

Swings   28kg    10 sw/:15 rest x10  (100 swings)

total swings today:   500

H Snatch Holds

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

H Snatch   20kg   :30/:30 for 10:00

** held at top for :30

H Snatch  20kg    :30/:30 for 6:00

** held at top for :30

GS Swings   24kg    :30/:30 for 1:00

GS Swings, Suitcase DL

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x3

rest 1:30 

GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x6

Suitcase DL

24kg    5r/5l   x3

28kg    5r/5l    x3

H Snatch, Sw/Sq combo

Swings   20kg   :30/:30 for 1:00 w/:30 off  x3

** 36rpm

H Snatch   16kg    5r/5l  x 10

** worked out to 1:00 work; took :30 rest between sets

** total 100 snatches

16kg

5 rounds

1 sw, 1 sq

2 sw, 1 sq

3 sw, 1 sq

** worked out to :30 work/:30 rest

** 30 sw, 15 sq

Heavy Swings

Manila Jumprope    :30 work/:15 rest  x3

28kg

5 swings at the top of :2o x 100

total 500 swings! 

YEAH BABY!

TGU/Swings complex

Manila Jumprope :30 work/:15 rest x5

16kg:

TGU   5r/5l

50 swings

TGU   4r/4l

40 swings

TGU   3r/3l

30 swings

TGU   2r/2l

20 swings

TGU    1r/1l

10 swings -> used the 20kg here just for fun:)

FUN!  

No breaks between exercises but,  by the time I got to the last TGU I had to psych myself up mentally at that point!

Whole Lotta Swings

TGU    20kg  1l/1r

Swings:

alternated:

24kg   10 sw  (:15 work/:15 rest)

28kg    10 sw  (:15 work/ :15 rest)

30 rounds, 300 swings

rested 2:00  

Swings:

alternated:

28kg    10 sw  (:15 work/:15 rest)

24kg   10 sw   (:15 work/:15 rest)

10 rounds,  100 swings

rested 2:00

Swings

28kg 10 sw/:15 rest x5

24kg   10 sw/:15 rest x5

10 rounds,  100 swings

GS Swings    24kg    :30/:30  for 1:00 w/1:00 rest x5

36rpm   (180 sw)

total swings today:  680

430 24kg,   250 28kg

H Snatch

Manila Jumprope   :15 work/:15 rest x10

H Snatch  16kg  3r/3l x1

** held at top for :45

** did all 3r then all 3l

H Snatch  16kg   26 minutes NONSTOP

** held at top for :30

** first 10 min 2r/2l; last 16 min alternated arms

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x2

36rpm

Heavy Swings

TGU   20kg  1l/1r

28kg Swings:

5 swings at the top of :20 x32   

** 1.5 min rest

5 swings at the top of :20 x32 

** 1 min rest

5 swings at the top of :20 x20

total 420 swings

H Snatch, Sw/Sq, Swings

Swings 24kg  

25 swings at the top of the minute x4  (100 swings)

H Snatch   20kg

3r/3l x6

** rested between each set @ 1 min.

No Brainer Swing/Squat

16kg

starting at the top of the min- worked out to be :30on/:30off

1 2hd sw/1 sq

2 2hd sw/1 sq

3 2hd sw/1 sq

3 rounds

GS Swings 24kg  :30/:30 for 1:00 w/1:00 x 2

GS Swings 28kg    5r/5l  x1

NOTES:
** H Sn first 2 sets 3rpm, last 4 sets 3 h sn every :45

500 Swings

TGU    20kg  1l/1r

Swings:

alternated:

24kg   10 sw  (:15 work/:15 rest)

28kg    10 sw  (:15 work/ :15 rest)

20 rounds, 200 swings

rested 2:00  then repeated  

total 40 rounds,  400 swings

rested 2:00 then:

Swings:

alternated:

28kg    10 sw  (:15 work/:15 rest)

24kg   10 sw   (:15 work/:15 rest)

10 rounds,  100 swings

total swings today:  500

250 24kg,   250 28kg