kettlebell work capacity

Sept 29
WO du jour:

10 min heavy bag warm up

10,000 lbs dead lift 2-40kg kettlebells 57 reps

7,500 lbs hang cleans: 2-20kg kettlebells 85 reps

5,000lbs push press: 2-16kg kettlebells 71 reps

20 min. total time. 22,500 lbs total poundage.

The objective today is to replicate the three lifts in kettlebells instead of a barbell, which I do faster as I use higher weights and less reps. Also by utilizing kettebells in pairs is to improve handling for GS lifting. This session is for plain old work capacity but kept a steady slow pace to insure form as mine sucks with the twin kettlebells.

Sept 28th Sat.
WO du jour:
10 min. warm up on heavy bag.
12kg. 5 reps, 16kg 5 sets of 5

20kg 2 4min sets
20kg 5 2 min sets

2-16kg long cycle 5 sets of 10 reps

2 55lb dumbells side hang cleans 3 sets of 10

2-20kg kettlebell cleans followed by pull up 20 reps