Power Clean 5×3 / KB Swing, PC, & Box Jump
THURSDAY 061114
Power clean 5×3
Sets across.
Then,
5 rounds for time:
15 kettlebell swings, 24/16kg
15 power cleans, 42/30kg
15 box jumps, 24/20″ (step-down)
Tag Archives: kb swing
Push Press 5×3 / KB Swings, Push-Ups, & Rope Climbs
THURSDAY 301014
Push press 5×3
Sets across.
Then,
5 rounds for time of:
20 kettlebell swings, 24/16kg
10 push-ups with hand-release
2 rope climbs, 15′
Bench Press 5×5 / Burpees, Sit-Ups, KB Swings, Pull-Ups, & HSPUs
MONDAY 201014
Bench press 5×5
Sets across. Heavier than last 5×5.
Then,
For time:
70 burpees
60 sit-ups
50 kettlebell swings, 24/16kg
40 pull-ups
30 handstand push-ups
15 minute time cap. Compare to 260613.
Shoulder Press 5×1 / DU’s, STOH, & KB Swings
THURSDAY 161014
Shoulder press 5×1
Sets across. Heavier than 021014.
Then,
AMRAP in 9 minutes of:
Max rep double-unders
Max rep shoulder to overhead, 60/40kg
Max rep kettlebell swings, 32/24kg
Back Squat 2×3 / DU’s, KB Swings, & Pistols
FRIDAY 101014
Back squat 2×3
Sets across. Heavier than last Fridays 5RM (1×5).
Then,
For time:
100 double-unders
30 one-legged squats
50 kettlebell swings, 32/24kg
30 one-legged squats
100 double-unders