Kettlebell timed sets – lots of swinging & jerking

My snatch technique has felt horrible for the last couple of weeks so I’ve reduced the volume. I’ve switched the emphasis over to the swing/jerk combo and will do more regular snatch practice as part of my warm up.

I will stick with this as my template for a while. Progression from here will be to increase RPM for jerks and presses and also reduce rest breaks.

Joint mobility warm up

16kg snatch – 3mins, 30sL/30sR, 20RPM = 30L/30R (960kg)
1mins rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16L/16R/6L/6R (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16L/16R/6L/6R (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16L/16R/6L/6R (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16L/16R/6L/6R (880kg)
30sec rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/12RPM = 16L/16R/6L/6R (880kg)
1min rest
16kg press – 5mins, 30sL/30sR, 8RPM = 20L/20R (640kg)

Time = 22mins (6,000kg)

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