KB Clean+Jerk
- 24kg
- 5 minutes
- 8 rpm
Rest 6 minutes
Jerk
- 28kg @ 8 rpm
- 2 minutes
Rest 6 minutes
Jerk
- 32kg @ 8 rpm
- 2 minutes
- forgot how heavy 32s are. Wow.
-Jerk sets were added because I tore my palm last Monday and it is still healing but wished to keep some kettlebell volume/intensity without further damage. Success.
Squat (300# max)
5 x 135, 150, 180#
3x 210, 240#
3+ @ 270# x 5
Dollie leg curl
x 12, 12, 12
Seated Calf Raise
6x 45, 80, 105, 115, 115#
2-arm Swing
10x 32, 36, 40, 44, 48, 60kg
Abs x2
- situp x30
- 4-way crunch x30 each
- swiss ball crunch x30
- leg levers x30
- 4-count flutter x20
- plank - 60sec.
Belt Squat with Brandon
2x10 @ 135#
x10 @ 160#
- set-up in landmine, not including the weight of bar.
- 24kg
- 5 minutes
- 8 rpm
Rest 6 minutes
Jerk
- 28kg @ 8 rpm
- 2 minutes
Rest 6 minutes
Jerk
- 32kg @ 8 rpm
- 2 minutes
- forgot how heavy 32s are. Wow.
-Jerk sets were added because I tore my palm last Monday and it is still healing but wished to keep some kettlebell volume/intensity without further damage. Success.
Squat (300# max)
5 x 135, 150, 180#
3x 210, 240#
3+ @ 270# x 5
Dollie leg curl
x 12, 12, 12
Seated Calf Raise
6x 45, 80, 105, 115, 115#
2-arm Swing
10x 32, 36, 40, 44, 48, 60kg
Abs x2
- situp x30
- 4-way crunch x30 each
- swiss ball crunch x30
- leg levers x30
- 4-count flutter x20
- plank - 60sec.
Belt Squat with Brandon
2x10 @ 135#
x10 @ 160#
- set-up in landmine, not including the weight of bar.
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