The Crossfit Experience
Monday, December 06, 2021
Friday, November 26, 2021
single kettlebell complex
2 Circuits of:
- Swing x 15 two arm (24kg)
- Clean and press x 5+5 (2 reps with 24kg, rest with 20kg)
- Swing x 5+5 one arm (24kg)
- Clean and front squat x 5+5 (20kg)
- Swing x 20 alternating or 10+10 one arm (24kg)
- Get-up x 1+1 (24kg)
- Swing x 15 two arm (24kg)
- Snatch x 5+5 (24kg)
- Swing x 5+5 one arm (24kg)
- Rested 15-30 seconds between exercises
- Rested 2 minutes between sets
Notes :
- finished first circuit in 07:30 and both circuits in 17:30.
- front squats with 1 kettlebell required a lot of work from my core. Will have to work on these.
Wednesday, November 24, 2021
Snatch volume day
5 sets:
Kettlebell Snatch 10+10 w/ 20kg1 minute rest between sets
Notes:
- Left hand pinky was grazing the handle excessively.
- used gymnastics grips to protect the hands.
Will tape next time
Tuesday, November 23, 2021
zone 2 + Snatch prep day
AM:
45 minute bikerg ride (zone 2 work) on Trainerroad
Lunchtime:
Movement prep
- Get-up: 24kg x 2+2 x 2 sets
- Single leg deadlift 24kg x 5+5 x 2 sets
Warmup two arm swing :
24kg x 10
32kg x 10
EMOM 10min:
Two-arm swings x 10 reps with 40kg
NOTES:
- HRV was quite high this morning (97ms)
- Two arm swings lost some height towards the last 4 sets.
- Trying something new with the programming, inspired by: https://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/
Tuesday, January 28, 2014
Monday, January 27, 2014
Saturday, January 25, 2014
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