Monday Swings

Mobility: 1st Rib, Thoracic Spine, Pec Minor

Swing(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Deep Squat - 2 minutes

Saturday Snatches

Had to bump Friday's workout to today. Working this weekend too, but always feels good to get a good workout in after a crazy day at work. Helps me clear my head.

Mobility: First Rib, Thoracic Spine, Pec Minor

WarmUp(16kg) - Swings and Snatches

Snatch/Jump Rope Combo (24kg)

*1 minute snatch @ 16 rpm

*30 seconds jump rope

*12 sets completed - switching hands on each snatch set

SLDL(20kg) 10R/10L x 2 sets

Ab Wheel Rollout 10 x 2 sets

Mobility: Deep squat hold, Couch Stretch

Morning Combo

Mobility: T-spine, Pec Minor

Warm Up(16kg) Various

Combo(24kg)

*Jerk 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets

Ab Wheel Rollout 10 x 2

A Break From The Bells

Decided to take a break from the bells last week, which actually worked well with a hectic week at work. However, in honor of the Tour de France, I blew the dust off my road bike and did 3 early morning rides with some friends last week. I continue to be amazed how the kettlebells keep my cardiovascular system in top condition. Now I am not going to lie and tell you my legs were not screaming as we were climbing hills, but my aerobic conditioning and my ability to quickly recover from submaximal efforts was a pleasant surprise. Another shout out to swing interval workouts - simple, short, yet highly effective with huge "real-life" crossover.

Wednesday July 13 - 20 mile bike ride

Friday July 15 - 20 mile bike ride

Sunday July 17 - 20 mile bike ride

Monday Workout

Mobility: First Rib, Thoracic Spine, Pec Minor

Swing(32kg) - 2 handed HS Swings

*20 reps in 30 seconds/15 seconds rest

*15 sets

Mobility: Deep Squat hold, Couch stretch, Calves

Friday Afternoon Combo and Late Entry Wednesday AM

Forgot to enter my Wednesday morning workout. Was a bit pressed for time so just did swing intervals......quick yet highly effective at getting the heart rate up.

Wed AM

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16) various

HS 2 Handed Swing Intervals(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets completed

Friday Evening

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Combo Drill(24kg)

*1ALCCJ - 10R/10L

*Squat - 10R/10L

*Windmill - 10R/10L

*Snatch - 10R/10L

*All 4 exercises non-stop = 1 set

*90 sec rest between sets

*3 sets completed in 24 minutes

4th of July Workout

Had a bit of extra time today so I decided to do a GS workout today to see how things felt:

Mobility: 1st Rib, Thoracic Spine, Pec Minor

Warm Up(16kg) - various

Jerks: 2 minutes work/2 minutes rest

(2x20kg) @ 10 rpm

(2 x 24kg) @ 10 rpm

(2 x 24kg) @ 10 rpm

(2 x 24kg) @ 10 rpm

(2 x 20kg) @ 10 rpm

Snatch(24kg) @ 16 rpm x 6 minutes

Friday Morning Combo

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg - various

Double Combo (2x20kg)

*Clean x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump Rope x 1 minute

*Completed 5 sets of above circuit - 17 minutes

Off to work....