End of the week...

• 3 minute set alternating kettlebell swings

2 minute rest

• 5 minute set kettlebell jerks, Jason 24kg/60R, Kim 16kg/30R

2 minute rest

• 5 minute set kettlebell jerks, Jason 24kg/55L, Kim 16kg/30L

2 minute rest

• 5 minute set kettlebell OALC, Jason 16kg/59R, Kim 12kg/41R

2 minute rest

• 5 minute set kettlebell OALC, Jason 16kg/58L, Kim 12kg/42L

2 minute rest

• 5 minute set kettlebell LCCJ double 16kg, Jason 24 reps

2 minute rest

• 2 minute set heavy kettlebell swings

Thursday GS training

Jason

• 5 minute set LCCJ double 12kg kettlebells for 38 reps

2 minute rest

• 5 minute set LCCJ double 16kg kettlebells for 44 reps

2 minute rest

• 10 minute set OALC 24kg kettlebell, 36R/34L for a total of 70 reps

5 minute rest

• 5 minute set jerks double 24kg kettlebells, very fatigued and lost count

5 minute rest

• 5 minute set high pulls 16kg kettlbell, 79R/75L for a total of 154reps

Kim

• 10 minute set snatch 12kg kettlebell, 63R/42L for a total of 105 reps

5 minute rest

• 10 minute set jerks 12kg kettlebell, 47R/40L for a total of 87 reps

First group class of 2009

• 3 minute set of alternating kettlebell swings

2 minute rest

• 6 minute set of kettlebell military press, switching hands every minute

2 minute rest

• 9 minute set of 1 handed kettlebell swings, swing 30 seconds/rack 30 seconds, switching hands on the minute

2 minute rest

• 12 minute set of kettlebell snatch, snatch 1 minute/overhead hold 1 minute, switching hands every 2nd minute

3 minute rest

• 2 minute set of kettlebell cleans at fast pace, switching hands at 1 minute

Preparing for the Arnold...

My wife Kim and I have decided to compete in the GS at the Arnold Classic this year. This will be our first competition. So, our training will be one of trial and error.

• 3 minute set of alternating kettlebell swings

2 minute rest

• 6 minute set of kettlebell snatch, 3R/3L

2 minute rest

• 6 minute set of kettlebell jerks, 3R/3L

2 minute rest

• 10 minute set of double kettlebell LCCJ or 5 minute set of single kettlebell LCCJ

5 minute rest

• 2 minute set of heavy 2 hand kettlebell swings

2 minute rest

• 2 minute set of heavy double kettlebell rack

Penn State Ho!!!

Monday night's workout was a farewell workout for Justin. He will be greatly missed. Hopefully he will drop in now and then for a workout. Good luck at main campus!

• Round 1 - 4 minute set/1 minute double swings/1 minute double squats/1 minute double jerks/1 minute double cleans

2 minute rest

• Round 2 - 8 minute set/same as round 1, twice through

2 minute rest

• Round 3 - 12 minute set/ same as round 1, three times through

5 minute rest

• 5 minute set/double LCCJ

Working off those holiday goodies!

My Vision!!!

• 05 minute kettlebell squat and press set, hand switch at 2:30

2 minute rest

• 10 minute kettlebell snatch set, hand switch at 5:00

2 minute rest

• 15 minute kettlebell jerk set, hand switch as needed

2 to 4 minute rest

• 20 minute kettlebell alternating swing set

Welcome 2009

Friday January 2, 2009

• 10 minute kettlebell snatch set, hand switch at 5 minutes, 16kg

5 minute rest

• 20 minute kettlebell LCCJ set, hand switch as needed, 24kg, 200 total reps