Archive For: kettlebell clean

Volume Monday 6/1

15 minutes to build to a heavy 3-rep push press, then

EMOM for 20 min:
3 kb swing
3 kb clean
3 kb jerk

Ideally use two kettlebells but can scale to one bell if necessary. If OH position sucks then scale the jerks with push press either using the bells or not. If using bells for push press make sure they are spaced far enough apart so as to not smash fingers. NOT RECOMMENDED for bells smaller than 16kg. Encourage experienced athletes to go heavier than they think.

Post push press weight to comments!

– middle splits, 2min
– bar-in-trap, 90sec/side

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B. 7 sets: snatch + hang snatch. no pauses. GO HEAVY AND BE SPEEDY!

then

EMOM for 5min: 2 power snatch + hang snatch. see if this can be the heaviest you’ve gone!

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E. 2min drills: retest any of the skills you’ve done in the past month then the Cool Down. Post results!

Volume Tuesday 5/5

Hatch W1D1

back squat 60×10, 70×8, 75×6, 80×4
front squat 60×5, 70x5x3

then

for time:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)

15 minute time limit. Perform each line as written (1 clean + 1 swing + 1 snatch + squat, 5 times through before moving onto the next).

Compare to 02FEB2015. Post score to comments.

2 rounds

– seated shoulder extension, 2min
sitting with your butt and feet on the ground walk your hands behind you, ideally into a shoulder-width (or closer) grip. slowly inch your butt and feet forward while retracting the shoulder blades back.

– death march, 10m
See video explanation here.

– keg stretch, 2min

A.
5 rds or 15min of:
20 jump to target, 6″ above standing reach
3 pullups, strict
3 pullups, gymnastics kip
3 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch (starts on floor every rep), 24/16kg

then

3x30sec HEADstands.

B.
7 sets:
clean + hang clean. pause at knee for both lifts. go heavier than last week

then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

practice L-hangs between sets. go for best positioning, as opposed to time.

D.

5 min sets. join class to use timers and to be pushed by their movement.

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E.
– accumulate 1min in german hang
– (see Cool Down)