This week I continued working with the 28s. Again they are my main focus leading up to the WKC world in October. First objective is to get a full 10 minute set in with this weight. It's no small feat, 28kg is heavy and not something to just mess with. So I was pleased with this week of training.
Monday 5/7/12
KB Jerk 2x28kg 7min 6rpm
KB Jerk 2x20kg 3min 12rpm
Jump rope 15min
Tuesday 5/8/12
KB Snatch 20kg 30/30 reps
KB Snatch 28kg 7min 12rpm (was suppose to do 8min)
KB Swing 32kg 25/25-2x
Rowing 15mins 3419m
Wednesday 5/9/12 Off- much needed that work with the 28s was tough.
Thursday 5/10/12
Interval KB Jerk Training
2x22kg 2min 12rpm
2x24kg 2min 12rpm
2x26kg 2min 10rpm
2x28kg 2min 9rpm
2x30kg 2min 6rpm (I did 8rpm oops!)
2min rest between sets
Legs were dead no squats this week
Friday 5/11/12 skipped the day too busy
Saturday 5/12/12
KB Snatch 26kg 8min 14rpm
R-13/15/14/14, L-13/14/14/13
KB swing 28kg 30/30-3x
Back Extension 3x25 (these were tougher than I thought)
Ready for next week!!! Keep it moving!
2 comments:
Nice.
I haven't gotten to the 28's yet.
I gotta get my core stronger first
Over time you'll get stronger just from training with the bells. I don't really do any core exercises. Snatch and jerk work my core enough.
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