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. 

Snatch volume day

5 sets:

Kettlebell Snatch 10+10 w/ 20kg
1 minute rest between sets

Notes:

- Left hand pinky was grazing the handle excessively.

- used gymnastics grips to protect the hands.

Will tape next time 

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/