Wednesday, October 27, 2010

Adv
90% of your max clean, Snatch pull x2
1/3 bodyweight kettlebell swing x 20

5 rounds
Practice single leg double unders

Interm
3 rep max deadlift, 1/4 bodyweight kb swings
dead lifts with above weight x2
20 high swings

5 rounds
practice double unders

Beginner
2 deadlifts
20 kettlebell swings


5 rounds
then practice single leg jumproping

ketllebell swings are to be done at chin height
High swings above your head completely vertical
snatch pulls must get to sternum and come from the ground

2 comments:

  1. 5 min 25 seconds
    75# kettlebell
    185# snatch pulls
    first three sets of swings unbroken

    ReplyDelete
  2. done yesterday
    6:19 175# 2 deadlifts: 45#kb swings
    single leg double unders practice

    ReplyDelete