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...

Timed Set Intro

A Friend stopped by today for a quick work out. Introduced him to the timed set style..

Warm Up
-2 Minute Jerk Set 2 16's
10 RPM
-2 Minute Snatch Set 12 Kg
20 RPM
Rest
3 Sets
- One Arm Swings 24 Kg
25/25
Rest
6 sets

I started him with lighter weight and shorter time increments....
He's hooked!

Back to the Plan!

Warm Up
- 8 Minute Snatch Set 16 Kg
16 RPM
- 5 Minute LC Press 16's
6 RPM
- One Arm Swing 28 Kg
25/25
- Renegade Rows w/Push Up 16's
Push Up, Row R. Row L
15 Sets
- Lying One Arm Press 16 Kg
15/15 ( Never do these - thought I'd start!)
- 1/4 Get Ups 16 Kg
15/15

All in all a decent workout. I haven't done too much for a fews days so it was nice to get back into a groove. The key for me on the snatches is to use less arm and hands & more lower/mid body. Saves the grip and forearm burn...

Sunday Class

This one was all about the swing and how to get the most bang for your buck. 2 beginners and1 advanced.
How does everyone get a good workout and learn something new?

Break down the swing and re-learn it....and some very heavy kettlebell swing circuits for a finisher!