Tag Archives: Kettlebell Swings

Sunday Workout 22.2.2015

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Deadlifts

  • Set 1: 5 x 70kg
  • Set 2: 5 x 80kg
  • Set 3: 5 x 90kg
  • Set 4: 3 x 100kg
  • Set 5: 3 x 110kg
  • Set 6: 1 x 115kg
  • Set 7: 1 x 115kg

For time perform one round of the following:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Kettlebell Swings
  • 30 x Box Jumps
  • 30 x Double Unders
  • 30 x Push Press
  • 30 x Renegade Rows

Results:  New PR for Deadlifts.  For the metcon we all finished between 11:20 and 12:20.

Fit2DAy Saturday Workout 14.02.2015

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Do four, six minute rounds as follows:

Round 1:

  • Row 500m
  • 20 Kettlebell Swings
  • 10 Burpees
  • Rest remainder of the 6 minutes

Round 2:

  • 75 Double Unders
  • 20 Wall Balls
  • 10 Pullups
  • Rest remainder of the 6 minutes

Round 3:

  • Row 500m
  • 20 Pushups
  • 20 Air Squats
  • Rest remainder of the 6 minutes

Round 4:

  • 75 Double Unders
  • 30 Situps
  • 10 Ring Dips

Results:  First 500m in 1:41, second in 1:55.

 

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

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Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂

Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

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Part A – EMOM for 10 minutes:

  • Odd minute –  5 x Dumbbell Rows each hand @ 20kg
  •  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

  • 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
  • 8 x Dips

Part C – Then for time:

  • 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.