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.
- 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
- 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
- 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
- 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
- Tuesday (chest and back focused):