c&p/pullup with 16kg kettlebell 5(1/1,2/1,3/1,4/1,5/1)
Total Clean and Press: 75/75
Total Pullups: 25
* Still recovering a bit from my shifts this weekend so I passed on the swings. Shouldn’t have any late nights for awhile so it shouldn’t be much of an issue going further.
** This is my last heavy day with the 16kg kettlebell. I’ll finish up the week using it for my light and medium days. Next week it’s onto the 20kg kb for my clean & presses. I’ll continue to use the 16kg bell for my snatches until I hit 200 reps ( one hundread each arm ) in 10 minutes.
Heavy Day – Week 2
Clean & Press/Pullup 5(1/1,2/1,3/1,4/1)
1H Kettlebell Swing 9 mins 20/20, 15/15, 3(10/10)
Total Clean & Press: 50/50
Total Pullups: 20
Total 1H Swing: 65/65
* All done with 16kg kettlebell
Today was my first workout in sometime and hopefully, the first of many workouts for awhile. In the past I’ve had success (when lifestyle issues didn’t derail me) with the program from Pavel Tsatsouline’s ‘Enter the Kettlebell’.
All exercises were done with a 16kg kettlebell.
Warmup: light bodyweight range of motion exercises
clean & press/pullup 1( 1/1, 2/2, 3/3 ), 4( 1/1/, 2/1, 3/1 )
swings 105 reps in 7 minutes
Total clean & presses: 30 reps
Total pullups: 18 reps
Clean and Press were performed back-to-back with the pullups with approximately 10 breaths between each rung. Between each ladder and before the swings I had a 4 minute rest period.
* I’ll add a note to describe the notation and workout schema in another post