Kettlebell timed sets – intensity up, volume down

I’ve applied the same principle to this workout as I did on Wednesday – a bit of a change up and drop in volume. In this case the bell sizes have gone up. The swing/jerk combo is with the 24kg and the presses are with the 20kg.

I’ve also changed the warm up. I was re-reading some old Steve Maxwell stuff and came across his post about the Maxercist (http://maxwellsc.blogspot.com/2009/04/refining-upon-burpee.html) and though it would make a decent warm up. And it does.

My warm up is now a few joint rotations (shoulders & hips), a few rounds of the Maxercist (essentially a yoga flow with a pull up) and then a couple of turkish get ups (just because). I like it a lot.

The workout:

Basic joint mobility
Maxercist – 6
20kg TGU – 2 x 1R/1L

16kg snatch – 2mins, 30sR/30sL, 20RPM = 20L/20R (640kg)
1min rest
24kg swing/jerk – 2mins, 30sL/30sR, 32RPM/12RPM = 16L/16R/6L/6R (1,056kg)
1min rest
24kg swing/jerk – 2mins, 30sL/30sR, 32RPM/12RPM = 16L/16R/6L/6R (1,056kg)
1min rest
20kg press – 2mins, 30sL/30sR, 6RPM = 6L/6R (240kg)

Time = 11mins
Volume = 2,992kg
Density = 272kg p/m

Prasara yoga – ocean flow 2/2, wind flow 1/1

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