Monthly Archives: May 2008

Class today – More Timed Sets with some variations to keep them off guard.
Warm Up
– 6 Minute LC Jerk Set 24 Kg
9 RPM
Alternate every Minute
– 6 Minute Snatch Set 16 Kg
12 RPM
– 2 Minute LC 2 Arm Press Set 16 Kg
8 RPM
1 Minute Plank
1 Minute Rest
Repeat Twice
– Renegade Rows w/Push & Burpee
15
– Heavy Kettlebell Swings
24 Kg’s – One Arm, 28 Kg One Arm, 40 Kg Two Arm
2 sets of a bunch of swings on each!
Tomorrow is a “Heavy Day” – Basically some of the same drills but heavier weights and shorter sets. Just a preview of whats to come…