28kg Swings 10sw/:15 rest x5
week 4 day 1
Racked and Loaded
What to do:
1 Round =
- 5 Double Kettlebell Military Press
- 30 second Overhead Hold
- 5 Double Kettlebell Front Squats
- 30 second Rack Hold
Perform as many rounds as possible in 20 minutes.
NOTES:
** started with the dbl 10kgs, dropped to the dbl 8kgs - ironically because of the overhead holds not the squats!
** the dbl 8kg were to light/not very challenging, but the dbl 10kgs were too heavy for the overhead hold!
** the dbl 8kg were to light/not very challenging, but the dbl 10kgs were too heavy for the overhead hold!
** still a little sore from Fridays complex, but did the squats today
** completed rounds as follows:
1 round/1 min rest w/2-10kg
3 rounds/1 min rest w/2-8kg
2 rounds/1 min rest w/2-8kg
1 round/1 min rest w/2 -10kg
2 rounds/:30 rest w/2-8kg
finished up with 5 dbl military press and :30 overhead hold (gymboss beeped at :20 into the hold, but I finished up)
cash out:
for fun: 5 min. nonstop snatches with the 12kg
Yoga: Sun Salutations
