Gymnastics and kettlebells

These kettlebell timed sets are marvellous, I’m loving the volume of work. The plate curls were a step too far though, my grip was already fatigued from the ring work and kettlebelling. I’ll have to sub in dome different grip work instead, maybe suitcase carries or swipes.

Joint mobility warm up

Gymnastic practice:
HS practice – 5mins
Ring routine, inc static holds and l-sit – 1,1,1

Kettlebell timed set:
16kg snatch – 4mins, 30sR/30sL, 15RPM = 30R/30L (960kg)
2mins rest
16kg snatch – 4mins, 30sR/30sL, 15RPM = 30R/30L (960kg)
2mins rest
20kg swing/jerk – 4mins, 30sR/30sL, 30RPM/12RPM = 30R/30L/12R/12L (1,080kg)
2min rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/14RPM = 16R/16L/7R/7L (920kg)

Time = 20mins (3,920kg)

Grip:
Plate curl, 7kg – 5R/5L,5R/4L,4R/4L

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