Weekly Kettlebell workouts (week 2)

[matt2000]

Hey Kettlebell lovers. The second week of training starts today. I want to emphasize on thrusters for this week. It is the most effective movement (IMO). In addition, I want to try ABC for 30 rounds.

1. Monday (legs and shoulders focused):
   
   a. AMRAP 10 mins:
   
   * KB24 swings - 15 reps
   
   * Leg raises on pull-up bar - 10 reps
   
   b. AMRAP 15 mins:
   
   * 2xKB16 thrusters - 10 reps
   
   * 2xKB16 snatches- 8 reps
   
   * 2xKB16 lunges - 6 reps (for each leg)
   
   * 2xKB16 press - 4 reps
   
   c. KB16 ladder. 10-9-8-7-6-5-4-3-2-1 jerks and snatches for each hand followed by goblet squats. Aim to do unbroken and under 10 mins
   
   d. EMOM 20 mins:
   
   * Pistol squats - 10 reps
   
   * KB24 swings with bands - 12 reps
   
   * 2xKB20 burpees - 6 reps
   
   * KB24 high sumo deadlifts - 12 reps
   
   1. Tuesday (chest and back focused):
      
      a. AMRAP 10 mins:
      
      * KB24 swings - 15 reps
      
      * ABS roller from knee - 10 reps
      
      b. AMRAP 20 mins:
      
      * 2xKB24 presses from the ground - 10 reps
      
      * Pull-ups - 5 reps
      
      c. AMRAP 12 mins:
      
      * 2xKB20 burpees - 5 reps
      
      * 2xKB24 pulls - 5 reps
      
      d. For time 10 rds:
      
      * 2xKB16 snatches - 5 reps
      
      * Burpees - 5 reps
      
   2. Thursday:
      
      a. AMRAP 10 mins:
      
      * KB24 swings - 15 reps
      
      * ABS crunches - 15 reps
      
      b. EMOM 30 mins:
      
      * 2xKB16 cleans - 2 reps
      
      * 2xKB16 press - 1 rep
      
      * 2xKB16 front squats - 3 reps
      
   3. Friday (conditioning):
      
      a. AMRAP 10 mins:
      
      * KB24 swings - 15 reps
      
      * KB20 v-ups - 10 reps
      
      b. For time:
      
      * 2xKB16 snatches - 25 reps
      
      * 2xKB16 clean and jerks - 50 reps
      
      * 2xKB16 swings - 75 reps
      
      c. EMOM (death by):
      
      * 2xKB20 thrusters - 5 reps
      
      * KB24 swings - 12 reps

 

[wezo777]

@matt2000 Why do you think the thruster is the most effective movement?

 

[matt2000]

@wezo777 I always train with my heart rate monitor, and find out that pulse spiking like crazy. Also legs and shoulders are my weakest parts, so I’m targeting them

 

[wezo777]

@matt2000 If you want to target weak points you may want to play with something besides AMRAPs, EMOMs, and reps for time. Conventional straight sets may help you build up that strength. Other than that it looks like a lot of great conditioning work, good luck with it!

 

[matt2000]

@wezo777 Thx man, I’ll add some conventional exercises as well

 

[johneneinc]

@matt2000 That’s quite a lot of volume.

Do you have a progression system? How do you track what you do?

 

[matt2000]

@johneneinc Do you think so? Somedays i feel like i need more

For most complexes i count reps, or time. So if i repeat the same complex month from now, Im able to tell if Im making any progress

 

[johneneinc]

@matt2000 It would be interesting to see what your next week of training will look like. Do you keep a spreadsheet with all the stats?

 

[matt2000]

@johneneinc Yeap, i have everything in google docs