1-24-2009
- 3 minute alternating kettlebell swings
2 minute rest
1 minute interval work/rest, twice through
- Double cleans
- Double swings
- Alternating cleans
- Double rack
- Double OH hold
- Double jerks
- Single high pulls R
- Single high pulls L
- Single snatches R
- Single snatches L
5 minute rest
- 10 minute set of kettlebell LCCJ, Jason double 16kg/87 reps, Kim single 12kg/L69 - R73 reps
1-22-2009
- 10 minute set of kettlebell LCCJ, Jason double 16kg/77 reps, Kim single 12kg/L66 - R70 reps
5 minute rest
1 minute interval work/rest - 16kg kettlebell
- Double cleans
- Double swings
- Alternating cleans
- Double rack
- Double OH hold
- Double jerks
- Single high pulls R
- Single high pulls L
- Double cleans
- Double swings
1-21-2009
This week we welcome our newest lover of pain and suffering, Johanna. Welcome!
Warm ups
- Hip crossovers, scorpions, cobra stretches, stationary lunges lead elbow to lead ankle alternating, walking lunges with hips tilted forward and shoulders back, body weight squat progression, upper body joint mobility.
6 minute sets - 1 minute alternating between 2 exercises on the minute/1 minute rest between sets
- 2 hand kettlebell swings/body weight squats
- 1 hand kettlebell swings/push ups or floor med ball presses
- Alternating kettlebell swings/ stationary alternating lunges
- 2 hand kettlebell swings/plank variations
- 1 hand kettlebell swings/step ups
Qi - Gong
- 3 minute set of alternating kettlebell swings
2 minute rest
- 5 minute set of kettlebell LCCJ, Jason double 24kg/20 reps, Kim single 20kg/R 2:45, 15 reps
5 minute rest
- 5 minute set of kettlebell LCCJ, Jason double 16kg/62 reps, Kim single 20kg/L2:30, 15 reps
5 minute rest
- 4 minute set of kettlebell jerks switching hands at 2:00, Jason single 32kg/R15-L15, Kim single 16kg/R20-L18
5 minute rest
- 10 minute set of alternating kettlebell swings, Jason 16kg/366 reps
2 comments:
This week was good. All 5 workouts were rough as usual, but felt good. Seeing progress in the numbers and pushing to improve for the competition in March. It's not easy, but it's worth it....I hope! Miss having Justin around, but Eric is really stepping up, he even refrained from using the pink bells :)
It looks like you three are hitting it up well it was interesting to see the change in numbers when you do the same exercise at the end instead of the beginning of a workout. You increased awesome. (A testament to a good warm-up) GO ERIC. I am having a hard time getting a good workout in. Blog is soon to come. Spednastics!!!!!
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