Christmas Eve workout- 12/24/11
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins
Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.
12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets
12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec
12/29/11- Day off
12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps
Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.
1 comment:
Awesome vid...impressive. I'm adding more and more kettle bell workouts into my oly lifting routine. Great site, thanks for sharing!
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