Kettlebell sessions for this week.

Feb 14th. Valentine's day




Stimulant package






I always keep a supply of stimulant handy in case I see a snake, which I also keep handy.

W. C. Fields
WO du jour:
5000 meter rowing: 30 sec fast, 1:30 easy. #8 setting on the C2
level 13 GS kettlebell sesssion: 2.5 min each hand work then 2 min rest.
cleans 14kg
snatch 16kg
push jerk. 16kg.



Feb 13th.
rest day

Feb 12th.
WO du jour:
BB front squat and dead hang clean couplet. 40 reps each
Dips: on fixed bar 40 reps
Level 11 GS kettlebell training
snatch
Push jerk
bottoms up push jerk
2 min each arm then 1 min rest on each

Feb 11th.

WO du jour:
shoulder warm up:

100 swings with 12kg.
12kg clean 30/30
16kg clean 30/30
12kg snatch 30/30
16kg seated press 25/25 2 sets

Feb 10th.
WO du jour:
Short bike ride to warm up:
2 min work and 2 min rest with 16kg. KB GS snatch lift
4 sets of 2 min each hand. @10 reps per min. pace
single kettlebell snatches from the floor. 50,60,70,80,90# 90# was a record which was easy.