kettlebell crossfit when possible.

Aug.8th.

Warm up: 2x5 min on heavy bag. 5 min Indian clubs. Stretch bands.

“ kettlebell Linda”

10 reps 2x12kg kettlebell thruster with 10 pullups

10 reps 2x16kg kettlebell thruster with 10 pullups

4 sets 10 reps 2x20kg kettlebell thruster with 10 pullups

10 reps reps 2x24kg kettlebell thruster with 10 pullups

Last set real slow on push press.

Aug. 7th.

15 mile bike ride in morning.

Warm-up: Indian clubs, foam roller, stretch bands.

3x 5 min on heavy bag.

25 burpees on closed fist.

16kg snatch 25reps each arm.

Power Dumbbell snatch: work on single of 50-80lbs ( use dumbbell with rotating handle just like a barbell. In picture attached)

Kettlebell Push jerk speed reps. 16kg 30 reps in 1min. each arm.

20kg 25 reps in 1min. each arm

24kg 18 reps in 1 min each arm.

28 kg 15 reps in 1 min each arm.

32kg 10 reps in 1 min each arm.

Get full lockout but push speed of lock out to max force. GREAT SESSION