Kettlebell Snatches


25# KB Windmill x 2/side;

25# KB Halo, 3 rotations around head each direction;

Workout:
25# KB Snatches (no rest between sets)
x20/side,
x15/side,
x10/side,
x5/side,

Total: 100 KB Snatches in 4:14;

Great cardio workout, but starting to feel it everywhere.  Now THAT’s gonna hurt….

High Pulls and Snatches and 1K Row


KB Halo 35# x 5/direction
.
KB High Pulls 35# x 10/side
.
KB Snatches 35# x 10/side
.
KB Snatches 35# x 15/side
.
1K Row, 4:11

 

KB Snatch and 2K Row


KB Halo 25# x 5/side

KB Press 35# x 5/side

KB 1-handed Swing 35# x 10/side

KB Snatch 35# x 5/side

KB Snatch 50# x 5/side x 2 sets

2K Row, 9:36

Kettlebell Swings and Things


35# KB
Halo x 5 rotations per direction
Windmill x 3/side
2-Handed Swing x 10
1-Handed Swing x 10/side

50# KB
2-Handed Swing x 10
1-Handed Swing x 10/side

35# KB
High Pull x 10/side

50# KB
High Pull x 10/side

35# KB
Snatch x 10/side

Kettlebell “Mix ’em up” Medley


Warmup:
KB 35# Halo x 5/side;
KB Press 35# x 5/side;
KB Overhead Walk-around 35#, Right Side;
KB Press 35# x 5 right side;
KB Overhead Walk-around 35#, Left Side;
KB Press 35# x 5 left side;

Workout:
KB Press 50# x 5/side with 2 second negative;
KB Press 50# x 5/side with 2 second negative;
KB 2-handed swings 50# x 10;
KB 1-handed swings 50# x 10/side;
KB High Pulls 50# x 5/side;
KB Snatch 50# x 5/side;
KB Front Squat 50# x 5/side

Followup:
Carried 85# of kettlebells down 5 floors to vehicle;
Jogged up 5 floors to room (died from exhaustion);
Carried 25# of KB’s down 5 floors;
Brisk walk up 5 floors of stairs.

More Kettlebells Snatches… in bunches!


Wanted to check my endurance on KB Snatches using a 25# bell.

Warmup:

Brisk walk down/up 5 floors of stairs.

Halo, 25# x 5/side;

Swing, 1-handed, 25# x 15/side;

High Pulls, 25# x 5/side x 2 sets

Workout:
KB Snatch, 25#  x 15/side, 60 second rest;
KB Snatch, 25# x 15/side, 60 second rest;
KB Snatch, 25# x 10/side, 60 second rest;
KB Snatch, 25# x 15/side.

Total: 100 Snatches!!

My forearms started cramping in the last set despite trying to loosen my grip.  This also cause me to bang my forearms on the final set.  Also, my arms aren’t coming back even with my ear, so I still need to work on flexibility in my shoulders.  All in All, I wasn’t too winded at the end, but I could tell I’d done a few reps… and could have left a sweat angel on the carpet.

Probably need to hold off trying any snatches for a few days or more…. not sure what kind of overuse injuries I could develop as I increase reps, but don’t want to find out the hard way either.

Kettlebell Halos and Windmills


Kettlebell Halos:
35# KB x 5 rotations each direction;
50# KB x 5 rotations each direction;

Kettlebell Windmills:
25# KB x 1 per side;
35# KB x 1 per side;
50# KB x 1 per side;

Examples of various Kettlebell movements

Kettlebell Presses


Sunday was an easy day.  My toe was swollen again, so the only effort I did was loading training equipment for transport.

Monday:

Unloaded training equipment and hauled it to the 2nd floor training mezzanine.

25# Kettlebell halo… 5 rotations each direction.

KB Presses (strict shoulder press):
35#KB 1 Clean & 3 Presses per arm;
55#KB 1 Clean & 3 Presses per arm;
55#KB 1 Clean & 3 Presses per arm;

Kettlebells are great for a space restricted motel room!