Garage Take 2

Warm Up
- One Arm Swings 24 Kg
50 L
Hand Switch
50 R
- 10 Push Ups
- One Arm Jerk 24 Kg
5 Minute
L, R
- 10 Push Ups
- Snatch 20 Kg
4 1/2 Minutes
2.5 R
2 L
(I was getting a little tired on the left side and I beleive my mind played a quick trick on me....I thought for an intance the 2 1/2 minutes were up. I was wrong, but quit before I could call myself on it.)
-10 Puch Ups
- Russian Twists 20 Kg
- Plank Variations
Stretch

Garage Work

Warm Up
-Presses
5,4,3,2,1 Ladder
L,R
- 10 Push Ups
1/2 Get Up
5,4,3,2,1 Ladder
L,R
- 10 Push Ups
10 Minute Snatch Set
16 Kg
- Plank Variations

Quick workout- I will start back at 6 Minutes with a 20 Kg for the snatch set.

Tuesday Class with Jay

No energy today. Should I have gone to Kettlebells...Yes!

More Circuit Training. I like the pace of this style workout. It keeps me in groove and focused.
Finished with a 10 minute session of 5 Swings, 5 Cleans, 5 Snatches Left, Repeat Right then active recovery of a mobility move of Jays.
Lay down, sit up, swing knees to the left, up on knees to your feet. I have trouble with the knee swing - need to work on this!

Sunday Class

Good Turnout!

We did some circuit training
4 stations
x's 2
8 Different exercises

Jerk Set
2 16 Kgs
6 Minutes

Plank Variations

Blister Workout

- 3 Minute Jerk Set
2 - 24 Kg's
6,6,6
- 1 Minute Double Static Rows
2- 24 Kg's
- Kettlebell Push Ups
15 reps
- Alternating Cleans
2 - 12 Kg's (Don't hurt the blisters)
- Russian Twist
20 Kg
20 Reps x 2 sets
- Two Minute One Hand Swings
R & L
12 Kg's - Again they didn't hit my bilsters
- 4 Minute One Arm Jerk Set
2 on the R. 2 On the L
6,6,6,6
- Plank Variations

AOS Essence Test

Have to do this with a 24 Kg. My weight is up to 175 Lbs.....

1/2 Get Up
30 Sec High Pull/Snatch Right Hand
30 Sec Press
30 Sec Squat
30 Sec Clean
30 Sec Swing
30 Sec Figure 8 to a hold
30 Sec Swing Left Hand
30 Sec Clean
30 Sec Squat
30 Sec Press
30 Sec Hign Pull/Snatch
1/2 Get Up

Failed at the Press on the Left Hand.
Will try again

Saturday Class

Working with combination exercises. Pick up the kettlebell and don't set it down.

20 2 Arm Swings
10 L Hand Swings
10 R Hand Swings
10 Darcey

5 Swings R
5 High Pulls R
5 Snatches R
5 Presses R
5 Squats
Slingshot
Repeat on the left
X's 2

One Hand Swing R Transfer
To 2 Hand Swing & Catch
Squat
Two Hand Swing Transfer
To One Hand Swing L
5 Sets
X's 2

Worked on Dead Cleans with Heavier Kettlebells
Lying Presses
Kettlebell Situps
Kettlebell Flying V

100 Swings

Plank Variations
Stretch