Workouts Week 16, 2013

I am going to try something different than my regular Tuesday workouts which typically involve the kettlebell swings for a set volume of reps.  This time I am going to use different kettlebell moves so that I can keep things interesting but at the same time work volume. I am also going to be sticking to the same form of workout as last workout (minute intervals for 5 minutes).  I found 1 minute intervals rather boring so I am going to do 30 second intervals switching from complex movements to non-complex kettlebell movements.

Total volume is to be 70% of last test day (420) = 294

Round 1 (30s intervals x 10) with 20kg

L Snatch (right on the second time through)
Goblet squat
R Clean and Press (Left on second time through)
Kettlebell swing
L Around the world (do right on the 2nd time through)
Total 117

Rest until ready

Round 2

Alternate swing and air squat every 30 seconds x 10 with 24kg
Total 154

Round 3 same as Round 2 until 294 is achieved

Swing – 22
Air Squat – 1

Workout Total: 294

April 17, 2013

Practise 1/2 turkish get up x 15 minutes: 20kg x 18
Practise indian club exercises x 15 minutes

April 18, 2013

Round 1 (Alternate every 30s for total of 5 minutes
TRX row – vary angle with fatigue
Burpees
Total – 120

Round 2
Alternate swing and air squat every 30 seconds x 10 with 24kg
Total – 152

April 20,2013

Round 1 (Alternate every 30s for total of 5 minutes
Renegade row 18kg – alternate sides with each set; start with right
Kettlebell clean 24kg – alternate sides each set start left
Total – 89

Round 2
Alternate swing and air squat every 30 seconds x 10 with 20kg
Total – 187

April 21, 2013

Alternate swing and pushups every 30 seconds x 10 with 24kg
Total – 135

Practise 1/2 pistol squat – Alternate one leg ever rep. Start with right. 10 minutes
Total – 40

Practise turkish get up x 5 minutes (I wanted to do 15 but shoulders were feeling fatigued
Start right
Total – 7

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