Swings

24kg  Swings

5 sw at the top  of :15  x40  

rest 3:00

repeat

23 minutes, 400 swings

Simple not easy ;)

Met Con, Goblet Squats

TGU     16kg   2r/2l

Double  Kettlebell Metabolic Conditioning 

set gymboss:   :15 work/:15 rest

renegade rows  

double swing

double cleans

double press walk

repeat 7 times

Goblet Squat  16kg    3x5

Met Con NOTES:

** used 2 -14kg

** last 2 rounds used the 2 -12kgs for the db press walk

** next week shoot for 8+ rounds :)

Swings, H Snatch

16kg

25 Swings at the top of the minute

variations as follows:

25  2 hd swings  x4  (100)

25r alternated with 25l x8  (200)

20r/5l alternated with 20l/5r x8  (200)

10r/10l/5r alternated with 10l/10r/5l  x4  (100)

24 minutes,  600 Swings

H Snatch   16kg   5r/5l x5  (50)

1 minute work/:30 rest

Heavy Swings, H Snatch

Swings 24kg-   10 sw/:15 rest x5

Playing around with Sinister:

28kg

4 rotations EWR:

5 sw (7.5/7.5)

10 sw (15/15)

15 sw (22.5/22.5)

20 sw (30/30)

50 swings, 2.5 min per rotation

200 swings, 10 minutes 

H Snatch 18kg   3r/3l x6

** worked out to :30 work/1 min rest

** still had some left in the tank :)... the 16kg and 18kg feel the same to me...

Sinister

Manila Jumprope    :30 work/:15 rest x5

Sinister

All sets start on a :30 interval

5 sw

10 sw

15 sw

20 sw

50 swings, 2.5 min per rotation

4 rotations, 10 min, 200 swings

2 rounds as follows:

1st round:

all 4 sets as follows:
5 sw (28kg), 10 sw (28kg), 15 sw (24kg), 20 sw (24kg)

200 swings, 10 minutes 

rest 4:00

2nd round:

all 4 sets as follows:
5 sw (28kg), 10 sw (28kg), 15 sw (28kg), 20 sw (24kg)

200 swings, 10 minutes DONE! :)

400 swings in 24 minutes

NOTES:
** last 2 sets in the second round were HARD!  ironically it was the 20 swings that were the hardest ... had to mentally tell myself I was almost done- getting a rest of :30 soon!

Metabolic Conditioning

TGU   16kg  1r/1l

Double  Kettlebell Metabolic Conditioning 

set gymboss:   :15 work/:15 rest

renegade rows  (2-16kg)

double swing    (2-12kg)

double cleans    (1st 5 rounds:2-12kg, then 2-14kg)

double press walk: clean to press (1) then walk around till buzzer sounds (2-12kg)

repeat 10 times  (20 min)

NOTES:

** dbl 12kgs were not challenging enough, but not sure if I should do dbl 14kgs since its a metabolic workout.....

** played around this time with the weights, used the dbl 14kgs for all exercises but the dbl press walk for the last time through

** still Fun!

Swings, Goblet Squats

Manila Jumprope  :20 work/:20 rest x5

Swings  16kg

25 sw at the top of the minute x 24 (600 swings)

doing variations of the following:

switching starting hands each time:

25 tr x2

25 of: 1/2 sw ld x2

5/5/5/5/5 x2

10/10/5 x2

15/10  x2

20/5  x2

25 x4

then repeat up the ladder starting w/ 25 right hand swings

continued having fun with:

5 2 hd 5/5/5/5 x2

5 2 hd 10/10  x2

5 2 hd 15/5  x2

5 2 hd 20  x2

25 2 hd swings x2

finished up with 10/10/5 x2

40 min, 1000 swings

Goblet Squat  16kg  3 x 5 sets

NOTES:
** I wasn’t planning on 1000 swings today, but I had the time and I was having fun with the combos and making them up, so I kept going :)

Heavy Swings

24kg  Swings

10 sw/:15 rest x5  (50)

32kg Swings

5 sw @ the top of :20 x 10 x5

rest 2 minutes after every 10 sets

total 250 swings

Yoga: Sun Salutations

Sinister

Manila Jumprope    :30 work/:15 rest x5

2 rounds of Sinister:

1st round:

all 4 sets as follows:

5 sw (28kg), 10 sw (24kg), 15 sw (24kg), 20 sw (24kg)

200 swings, 10 minutes

rest 3 minutes

2nd round:

all 4 sets as follows:
5 sw (28kg), 10 sw (28kg), 15 sw (24kg), 20 sw (24kg)

200 swings, 10 minutes DONE! :)

400 total swings;  23 minutes

Metabolic Conditioning

Double  kettlebell Metabolic Conditioning 

set gymboss:   ;15 work/:15 rest

renegade rows  

double swing

double cleans

double press walk: clean to press (1) then walk around till buzzer sounds

repeat 10 times  (20 min)

NOTES:

** used db 16kgs for the rows, all other exercises used db 12kgs - this was metabolic so I kept it light.  may use db 14kg when I do this again

** Fun!

Swings, H Snatch

Swings   16kg

40 swings in a minute x5 (200 sw) x3 

5/5 x4       w/:30 rest

10/10 x2    w/:30 rest

20/20       w/:30 rest

10/10 x2    w/:30 rest

5/5 x4       w/:30 rest

600 total swings

H Snatch   16kg

5r/5l x5

1:00 work/ 1:00 rest

50 h snatch total

Heavy Swings

24kg  Swings

10 sw/:15 rest x5  (50)

32kg Swings

5 sw @ the top of :30 x 30   (150)

total swings: 200

150 w/32kg; 50 w/24kg 

Yoga:  Standing Hip Openers

Sinister

Manila Jumprope    :30 work/:15 rest x5

Sinister  

All sets start on a :30 interval

5 sw

10 sw

15 sw

20 sw

50 swings, 2.5 min per rotation

4 rotations, 10 min, 200 swings

1st 4 rotations w/24kg

200 swings, 3 min rest

2nd 4 rotations:

all 4 sets as follows:

5 sw (28kg), 10 sw (24), 15 sw (24), 20 sw (24)

200 swings, DONE :)

Ladder

1 Double Press  (2 - 14kg)

2 S/L Deadlift (did Sumo w/ 2- 24kg)

3 goblet squat   (16kg)

4 pushup

5 1 arm row OR pull up (pullup first round, row w/18kg)

6 High Pull (each arm)  (16kg)

7 Swings   (28kg)

8 Snatches (each arm)  (18kg)

First Round 1,2,3,4,5,6,7,8 (8 being 1 arm snatches. That's 8 on EACH side)

Second Round 1,2,3,4,5,6,7  You end at the swings

Third Round 1,2,3,4,5,6 You end up doing 6 high pulls on EACH side

Keep going through until you are at 1.  

NOTES:
** about 24-25 min

** first round the longest, getting the weights/stations set up

** wasn’t sure my form for the s/l dl was right (did 1) so went to the sumo dl

** harder than I thought it was going to be! but I would do again :)

Swings, H Snatch

Swings 16kg

10 2 hd, 10 R, 10 2 hd, 10L  x 10

then 5 rounds as follows:

20 2hd sw/10R/10L

10 2hd sw/15R/15L

20R/20L

15R/15L/10 2hd

10R/10L/20 2 hd

all sets: 1 min work/:30 rest

rested an extra 1:00 after every 5 rounds

600 total swings

H Snatch 16kg

5/5, 4/4, 3/3, 2/2, 1/1  

rest 3 minutes, repeat

total 60 snatches

form was spot on :)

32kg Swings

24kg  Swings

10 sw/:15 rest x5  (50)

32kg Swings

2 sw @ the top of :30  x 1

3 sw @ the top of :30 x 20 (60)

5 sw @ the top of :30 x 10   (50)

3 sw @ the top of :30 x10    (30)

rested 1 min

5 sw @ the top of :30  x4   (20)

 160 swings (can swing the 32kg, but can’t count! :p thought I needed 20 more swings for a total of 150, but turns out I only needed 10!)

NOTES:
Did not work to failure, but glad I am resting the next 2 days :)

400 Swings

All Swings with the 24kg

10 sw/:15 rest

20 sw/:30 rest

30 sw/:45 rest

40 sw/1:00 rest

5 min, 100 swings

3 rounds,  300 swings

20 swings at the top of the minute x5   (100 swings)

total 400 swings

Swing/Squat Combo   16kg

3 rounds

1 sw/ 1 sq

2 sw/1 sq

3 sw/1 sq

Jump Starting the New Year

Kettlebell workout to jump start the new year

Strength 1  Go through each exercise and perform 6 reps except for the Heavy Swing.  Then start back again with only 5 reps.  Continue until you get down to 1 rep.  Take a rest after you perform 10 swings each time with a hip flexor stretch.

Double KB Deadlift  (18kg & 20kg)

Push- ups on 2 kb

Double cleans  ( 2-14kg)

Heavy swings    10 reps every time  (24kg)

Conditioning 1  Set your timer for 20 seconds on 20 seconds off.  Go through these 3 exercises for 6 rounds.  

Swings   (24kg)

Vertical Jumps

Burpees  (w/pushup)

NOTES:
** for the double deadlift I don’t have 2 heavy bells the same so I switched arms each time.

** for the conditioning the 20/20 was too much rest, so I switched to 20 work/10 rest for the last 4 rounds.  I did 6 rounds total.

Happy New Year!!