Kettlebell timed sets – some shorter intervals

I used shorter sets for the swing/jerk combo tonight with reduced rest between sets. It should enable me to build up greater volume than just one long set.

I’ve also added in the press. No real reason why, I just felt like pressing a kettlebell.

The workout:

Joint mobility warm up

16kg snatch – 5mins, 30sR/30sL, 20RPM = 50R/50L (1,600kg)
2mins rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16R/16L/6R/6L (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16R/16L/6R/6L (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16R/16L/6R/6L (880kg)
1min rest
16kg press – 4mins, 30sR/30sL, 8RPM = 16R/16L (512kg)

Time = 19mins (4,752kg)

Pull ups – 3 x 1,2,3,4 = 30

Prasara yoga – wind flow x 2, ocean flow x 2

Back bridge – 2 x 20sec

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s