Kettlebell timed sets – massive volume

I had planned on increasing my volume lifted by adding RPM to swings and jerks. I thought the extra pace might cause me to burn out a little early (think marathon and sprint) so opted to add in another couple of minutes swinging and jerking instead.

The result was great. It was hard but not too hard and resulted in over seven tonnes lifted, plus an increase in density!

The workout:

Joint mobility warm up

16kg snatch – 3mins, 30sR/30sL, 20RPM = 30L/30R (960kg)
1min rest
20kg swing/jerk – 4mins, 30sL/30sR, 32RPM/12RPM = 32L/32R/12L/12R (1,760kg)
1min rest
20kg swing/jerk – 4mins, 30sL/30sR, 32RPM/12RPM = 32L/32R/12L/12R (1,760kg)
1min rest
20kg swing/jerk – 4mins, 30sL/30sR, 32RPM/12RPM = 32L/32R/12L/12R (1,760kg)
1min rest
16kg press – 5mins, 30sL/30sR, 10RPM = 25L/25R (800kg)

T = 24mins, V = 7,120kg, D = 297kg p/m

Back bridge – 2 x 30

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