Training for Kettlebell Sport weeks 4 to 7

Wed 9 June

Warm Up 10 each of: • Hindu Push Up • Bootstrappers • Reverse Lunge (l/r) • Side Bends (l/r) • Cossacks (l/r) • Roll Ups • T pose hypers It looks like this: [youtube=http://www.youtube.com/watch?v=EAnq6v3d_Sg&hl=en_US&fs=1]

Work sets

Long Cycle (Clean & Jerk) 12kg’s x a few, just to get the groove back. 20kg’s x 10 min at a relaxed pace

It’s been a while since I’ve worked the long cycle with 2 bells, so this was a nice easy reintroduction to it. Very enjoyable, wish I’d recorded it so I could count the reps, even though I wasn’t pushing the pace it’d be nice to know what I got.

I finished off with: Pistol Squat / Pull Up, 2 ladders of (1,2,3) Shield Casts x 10 l/r with the 12kg club

Thurs 10 June A nice session with my class. After the mobility warm up we went onto:

Snatch (24kg) x 5 mins, change hands at will. Time / Volume training with the heavy dead snatch, 32kg x 3l/r x 10 mins

Ross Enamait inspired finisher: 12 x Burpee 24 x Push Up 36 x Squats 48 x 2H Swings (32kg) For four rounds (Time taken 16mins 45seconds)

Week Five

Tues 15 June Trained with my class, this is what we did:

Circuit: Chin Up, “U” Push Up (see No Equipment, No Excuses), Russian Lunge, Wheel Rollout, Double Snatch (24kg’s), Sledgehammer Slams

We did 10 stations x 30sec/station x 2 and 8 stations x 20sec/station x 1

Wed 16 June Snatch Day

Warm up: 1 min L/R of 12, 16, 24, 32, no rest taken.

Work: 32 x 1 min l/r 24 x 2 min l/r 16 x 3 min l/r

This was tough, the grip left me at the end of the 16kg sets, it’s definitely my limiting factor. I followed up by joining in with the judo class.

Thurs 17/6 Jerks Day

Warm up: 10 x 16, 24, 28 32 x 5 x 2

Work 28 x 23 x 1 24 x 30 x 1

Then with my class: 1 arm long cycle, 24kg x 5min l/r Double KB Complex: Hang Snatch, Overhead Squat, Front Squat, Romanian Deadlift/Bent Over Row, Swing 5 rounds 5 reps of each without putting the bells down. We split into 2 groups and alternated, one group worked while the other rested.

Fri 18/6 Snatch Day

Warm Up: 10 x 16, 20, 24, 28, 32 L/R

Work Sets: Snatch 32 x 30l/r Swing 24 x 30l/r x 2, 24 x 20 l/r x 2, 24 x 20 l/r x 2 with no rest.

Week 6

Mon 21/6 Jerk Day

Warm Up: 10 x 16, 20, 24, 28

Work: 32 x 10 x 1 28 x 20 x1 24 x 30 x 1 20 x 40 x 1

Sissy Squat, 24’s x 70 x 1

Tues 22/6 Snatch

Warm up: 1 min each hand of 12, 16, 24, 32

Work Sets: 32 x 1min l/r 24 x 2 min l/r 16 x 3 min l/r Much better than last time!

Jump Squats, 4 x 15 with the 24kg.

Wed 23/6 Jerks

Warm Up: 10 x 16, 20, 24, 28

Work Sets: 32 x 10 x 1 28 x 21 x 1 24 x 31 x 2

Sissy Squat x 70 x 1 with the 24’s RDL x 70 x 1 with the 24’s

Thurs 24/6 Snatch

Warm Up: 10 x 16, 24, 32

Work: 32 x 28 x 1 (left hand) 32 x 30 x 1 (right hand) In 4 min 47 seconds

Then with the class: 2 min l/r 1 arm long cycle (40kg) switching hands every 5 reps Followed by a T-Nation inspired farmers walk workout: Bent Over row x 6-8, Farmers walk, Cleans x 8-10, Rack Walk Front Squat x 6- 8, Rack Walk Press x 6-8, Overhead Walk.

We did 4 rounds of this with the 24’s, which sucked! The walk was approx 15 meters.

Week 7

Mon 28/6

Snatch Quick warm up on the 16kg.

24 x 50l/r x 1

This felt good.

Tues 29/6 Jerks Day

Warm up: 16 x 10 x 2 24 x 10 x 1 28 x 3 x 1 Felt a weird sharp pain in the wrist here so terminated the set early. Instead of continuing I changed to:

1 min l/r 32kg swing 1 min l/r Sledgehammer slams times 2 1 min hth swing 32kg 1 min sledgehammer slam (switch every rep)

Wed 30/6

The wrist was still painful so I wrapped it tight and did Grease the groove style long cycle with the 32’s Worked up to 7 sets of 7 reps over a two hour period.

Thurs 1/7 Only trained with the class today, but it was a good one. Again my arm was wrapped as a precaution.

1 arm Sots Press: 12 x3, 16 x3, 20 x3, 24 x2 x2 Double Sots Press: 12’s x 3, 16’s x 3, 20’s x 5

The “Sincere” Perform Double Snatch immediately followed by Double Jerk. Do your set then rest while your partner does his, then jump back in. Do 10 of each, then 8,6,4,2. I used the 28’s and regretted every minute of it!

1 Arm Overhead Squat: 1 min x 24, 2 min x 16 left 1 min x 24, 2 min x 16 left

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