To put Kettlebell Training principles to the test.
Over a twelve-week period I will train as if preparing for a competition, competing in the biathlon. All progress will be tracked and monitored including, strength, strength endurance and physiological adaptations. All training will be geared around improving my overall strength endurance.
During the 12 week program I will use primarily but not exclusively kettlebells, ropes, torsonator, 30 kilogram commando vest ropes, barbells and bodyweight exercises
I will begin by performing a weigh in and measurements of my body. I will then proceed to test myself in those events so I have a base from which to gauge my results. I will use 24 kilogram kettlebells and have no more than 30 minutes rest between events.
The Goal
Perform 100 Jerks - 24 kg in 10 minutes
Perform 120 snatches - 24 kg in 10 minutes
Perform 150 single long cycle - 24 kg repetitions in 10 minutes
Beep Test - Level 13.6
Loose 5 cm from my waist.

DAY 1 – THE ASSESMENT – MONDAY 02/08/10
WOKE UP FELT GOOD.
NERVOUS BUT EXCITED – BEEN A WHILE SINCE I HAVE DONE THIS TYPE OF TRAINING SO DON’T REALLY KNOW WHAT TO EXPECT.
DOUBLE JERKS 24KG – REPS: 35 TIME: 2:12
SINGLE SNATCH 24KG – REPS – L: 25 / R: 25 / TOTAL: 50 - TIME: 2:52 (1 hand switch)
SINGLE LONG CYCLE 24KG – REPS – L: 15 / R: 15 / TOTAL: 30 - TIME: 2:28 (1 hand switch)
DOUBLE KB PRESS 28KG – REPS: 6
BEEP TEST – LEVEL: 8.7 VO2 MAX: 41.8 ( INSIDE GOOD RANGE FOR AGE )
The reps were about where I thought they would be, still had a little left for each lift – it was my grip strength that failed me. Roughly 4 minutes between each exercise.
Expected to get to level 10 with the beep test so am a bit disappointed there.
Excited after today, don’t see why I cant achieve my goals.

DAY 2 – TUESDAY 03/08/10
DOUBLE JERKS 16 KG 1MIN WORK 1 MIN REST * 5 – TOTAL REPS 90
C1 – (B/B JUMP SQUATS 62KG * 80) / (BOX JUMPS 62CM * 6) / (DB JERKS 32KG * 6) / (HANGING LEG RAISE * 8) / (O/HEAD B/B SIT UP 30KG * 6)
60 SECONDS REST
C2 – (B/B JUMP SQUATS 62KG * 70) / (BOX JUMPS 62CM * 6) / (DB JERKS 32KG * 5) / (HANGING LEG RAISE * 8) / (O/HEAD B/B SIT UP 30KG * 6)
60 SECONDS REST
C3 – (B/B JUMP SQUATS 62KG * 60) / (BOX JUMPS 62CM * 6) / (DB JERKS 32KG * 4) / (HANGING LEG RAISE * 8) / (O/HEAD B/B SIT UP 30KG * 6)
60 SECONDS REST
C4 – (B/B JUMP SQUATS 62KG * 50) / (BOX JUMPS 62CM * 6) / (DB JERKS 32KG * 3) / (HANGING LEG RAISE * 8) / (O/HEAD B/B SIT UP 30KG * 6)
60 SECONDS REST
TREADMILL - 3OOM @ 15 KM PER HOUR * 4 WITH 45 SECONDS REST BETWEEN.
GREAT WORKOUT – FEELING AWESOME!

DAY 3 – WEDNESDAY 04/08/10
SNATCH 16KG 1MIN EACH HAND 1 MIN REST BETWEEN * 3 TOTAL REPS – 128 ( 64L / 64R )
DEADLIFT 100KG * 3 REPS 10 SETS 45 SECONDS REST BETWEEN
DOUBLE POWER SNATCH 16 KG – 6 REPS * 8 SETS – 30 SEC REST
TRX PIKE * 15 / HOT POTATO 8KG * 15 - 2 TIMES NO REST
TREADMILL – 300M @ 15KMPH * 4 – 45 SECONDS REST BETWEEN

DAY 4 – THURSDAY 05/08/10
SINGLE CLEAN 16KG 5 MIN EACH HAND L-100 / R-96 T – 196
BARBELL SQUAT 62KG / CLOSE PUSH UP * 10 REPS – REDUCE BY ONE REP EACH SET TILL 1 REP SET – 30 SECOND REST BETWEEN
BALLISTIC BENT OVER ROW 20 KG * 8 / 1 MINUTE SKIP * 3 WITH NO REST BETWEEN
ROWING 10 MINUTES – 2481METRES

DAY 5 – FRIDAY 06/08/10
DOUBLE PRESS HOLD 16KG – 2:21
DOUBLE RACK HOLD 16KG – 2:00
SKIP 10 MINUTES
TGU 5 MINUTES – R:9 / L:12 TOTAL:21
TREADMILL 300M @ 15KMPH / @ 16KMPH / 17KMPH / 18KMPH – 30 SECONDS REST BETWEEN

DAY 6 – SATURDAY 07/08/10
LCC&J 24 KG *20 / 300M TREADMILL @ 16KMPH
45 SECONDS REST
LCC&J 24 KG *10 / 300M TREADMILL @ 16KMPH
45 SECONDS REST
LCC&J 24 KG * 9 / 300M TREADMILL @ 16KMPH
45 SECONDS REST
LCC&J 24 KG * 8 / 300M TREADMILL @ 15KMPH
45 SECONDS REST
LCC&J 24 KG * 7 / 300M TREADMILL @ 15KMPH
45 SECONDS REST
LCC&J 24 KG * 6 / 300M TREADMILL @ 15KMPH
45 SECONDS REST
LCC&J 24 KG *10 / 300M TREADMILL @ 20KMPH
CORE WORK

FEELING GREAT - BEST WEEK OF TRAINING IN A FEW MONTHS.

Monday 09/ Aug

Feeling Flat - but here goes!

Double jerks 1 min each no rest
12 kg / 16 / 20 / 24 / 28 / 24 / 20 / 16 / 12 Total Reps - 71

Barbell mini jump squats 82 kg * 50 / single leg box (small) jumps * 6 each leg / 1 arm TRX pull up row * 8 each side
perform 3 times no rest between exercise or circuits.

Not a great one.

TUESDAY AUG 10

STILL FEELING FLAT

SNATCH 16 KG 10 MINUTES – MULTIPLE HAND SWAPS – 234 REPS

WHILE WEARING 30 KG WEIGHT VEST:
1000M ROW – 4:12 / 300M RUN @ 12 KMPHR / 1 CHIN UP
WHILE WEARING 10 KG WEIGHT VEST:
300M RUN @ 15 KMPHR / TRX PIKE – PUSH UP COMBO * 8 / CHIN UP * 5 – PERFORM CIRCUIT TWICE NO REST

WEDNESDAY AUG 11
24 kg
LCCJ * 10 / 300M TREADMILL @ 18KMPH
NO REST
LCCJ * 9 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 8 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 7 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 6 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 5 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 4 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 3 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 2 / 300M TREADMILL @ 16KMPH
NO REST
LCCJ * 1 / 300M TREADMILL @ 16KMPH
NO REST

B/B DEADLIFT 8O KG * 5 / CLOSE PUSH UP * 5 - PERFORM CIRCUIT 5 TIMES NO REST

FEELING GOOD AGAIN

THURSDAY AUG 12

1 ARM SWING 2:30 R - 83 / 2:30 L - 83

O/HEAD B/B SQUAT 40 KG * 5 / TRX PULL UP * 5 - PERFORM 5 TIMES NO REST

ROW 1000M - 3:50.1

SKIP 5 MINUTES

DOUBLE RACK HOLD 20 KG - 2:30

DOUBLE PRESS HOLD 20 KG - 1:00

FRIDAY AUG 13

SINGLE JERKS 1 MINUTE EACH SIDE
32 KG L: 14 R: 11 TOTAL: 25 & 300M TREADMILL @ 16KMPHR
NO REST
28 KG L: 17 R: 15 TOTAL: 32 & 300M TREADMILL @ 16KMPHR
NO REST
24 KG L: 20 R: 18 TOTAL: 38 & 300M TREADMILL @ 16KMPHR
NO REST
20 KG L: 22 R: 21 TOTAL: 43 & 300M TREADMILL @ 16KMPHR
NO REST
16 KG L: 24 R: 23 TOTAL: 45 & 300M TREADMILL @ 16KMPHR
NO REST
12 KG L: 26 R: 25 TOTAL: 51 & 300M TREADMILL @ 16KMPHR
NO REST
10 KG L: 27 R: 26 TOTAL: 53 & 300M TREADMILL @ 16KMPHR
NO REST
8 KG L: 30 R: 28 TOTAL: 58 & 300M TREADMILL @ 16KMPHR

MONDAY AUG 16

SNATCH 24 KG TIME - 4:25 R:40 / L:38 TOTAL 78

SNATCH 20 KG 1MIN EACH SIDE R: 19 / L: 19 & 400 TREADMILL @ 16KMPH
NO REST
SNATCH 20 KG 1MIN EACH SIDE R: 19 / L: 20 & 400 TREADMILL @ 16KMPH
NO REST

DEADLIFT 120 KG * 3 / CHIN UP * 5 - PERFORM TWICE NO REST

NOT BAD SNATCH NUMBERS UP BY 28 IN TWO WEEKS. STILL HAVE TO WORK GRIP - THATS WHAT STOPPED ME AGAIN.

TUESDAY AUG 17

DOUBLE JERK 1 MIN EACH
32 KG * 10 & 400M TREADMILL @ 16 KMPHR
NO REST
28 KG * 15 & 400M TREADMILL @ 16 KMPHR
NO REST
24 KG * 15 & 400M TREADMILL @ 16 KMPHR
NO REST
20 KG * 17 & 400M TREADMILL @ 16 KMPHR
NO REST
16 KG * 20 & 400M TREADMILL @ 16 KMPHR
NO REST

SINGLE JERK 30 SECONDS EACH SIDE - NO REST
32 KG R:7 L:8
28 KG R:8 L:8
24 KG R:9 L:10
20 KG R:10 L:10
16 KG R:11 L:11

BOSU ACCORDIAN * 10 & PLYO BOX JUMPS - LEVEL 3 * 10 - PERFORM TWICE NO REST

DEADLIFT 60KG * 10 & PUSH UP * 10 - PERFORM TWICE NO REST

LCCJ 24 KG
FIRST SET * 10 - REDUCE BY ONE UNTILL 1 REP SET - 45 SECONDS BETWEEN SETS

YOWSER - I'M KNACKERED!

WEDNESDAY AUG 18

SNATCH 24 KG
4:25 R:45 / L:40 TOTAL 85

ROW 1000M - 3:58.2

SNATCH 16 KG 10 MINUTE MULTIPLE HAND SWITCH - 231 REPS

SKIP 5 MINUTES

O/HEAD B/BELL SIT UP 32 KG / REV HANG CHIN UP / PUSH UP - ALL 5 REPS - PERFORM 3 TIMES NO REST

THURSDAY AUG 19

DOUBLE JERKS 1 MINUTE
32 KG * 12 & 300M TREADMILL @ 17KMPH
NO REST
28 KG * 14 & 300M TREADMILL @ 17KMPH
NO REST
24 KG * 14 & 300M TREADMILL @ 17KMPH
NO REST
20 KG * 15 & 300M TREADMILL @ 17KMPH
NO REST
16 KG * 16 & 300M TREADMILL @ 17KMPH
NO REST

SINGLE JERKS 30 SECONDS EACH SIDE - NO REST BETWEEN
32KG R:10 / L:11
28KG R:10 / L:10
24KG R:12 / L:12
20KG R:11 / L:12
16KG R:13 / L:13

B/BELL MINI SQUAT JUMPS 82 KG * 50 & PLYO BOX JUMPS LEVEL 3 * 10 - PERFORM 3 TIMES NO REST BETWEEN

SATURDAY AUG 21

DOUBLE LCCJ 32KG
10 + 200M TREADY 16 KMPHR - NO REST
9 + 200M TREADY 16 KMPHR - NO REST
8 + 200M TREADY 16 KMPHR - NO REST
7 + 200M TREADY 16 KMPHR - NO REST
6 + 200M TREADY 16 KMPHR - NO REST
5 + 200M TREADY 16 KMPHR - NO REST
4 + 200M TREADY 16 KMPHR - NO REST
3 + 200M TREADY 16 KMPHR - NO REST
2 + 200M TREADY 16 KMPHR - NO REST
1 + 200M TREADY 16 KMPHR

B/BELL FULL SQUAT 82 KG * 6 / ALT PRESSING SIT UP 2 * 12 KG: 6 EACH SIDE - PERFORM THREE TIMES NO REST

DEADLIFT 100KG * 6 / BAR HANG 45 SECONDS / RACK HOLD 2 * 24 KG - 30 SECONDS / PRESS OUT HOLD 2 * 24 KG - 30 SECONDS

MONDAY AUG 23

DOUBLE JERKS 32KG - AS MANY AS POSSIBLE WITH NO RET BETWEEN REPS - CONTINUOUS MOVEMENT - THEN 1 MINUTE REST BETWEEN SETS

SET 1: 10 REPS / SET 2: 7 REPS / SET 3: 7 REPS / SET 4: 5 REPS / SET 5: 6 REPS / SET 6:7 REPS / SET 7: 6 REPS / SET 8: 6 REPS / SET 9: 5 REPS / SET 10: 4 REPS TOTAL REPS: 63

RUN 4.33 KM - 23:22.9 MINUTES

DOUBLE JERK 24 KG 30 SECONDS WORK 30 SECONDS REST * 3
*9 REPS
*9 REPS
*10 REPS

TUESDAY AUG 24

16 KG SNATCH - MULTIPLE HAND SWAPS
* 400 REPS - 19:52

RUN 4.33 KM - 22:49.2 MIN - 5:16MPKM

WEDNESDAY AUG 25

DOUBLE JERKS 32KG - AS MANY AS POSSIBLE WITH NO RET BETWEEN REPS - CONTINUOUS MOVEMENT - THEN 1 MINUTE REST BETWEEN SETS

SET 1: 10 REPS / SET 2: 9 REPS / SET 3: 9 REPS / SET 4: 8 REPS / SET 5: 7 REPS / SET 6:7 REPS / SET 7: 7 REPS / SET 8: 6 REPS / SET 9: 6 REPS / SET 10: 6 REPS

TOTAL REPS: 75

ROAD RUN - 4.33 KM - 22:14.0 / 5.08 MPKM

DOUBLE JERK 30 SECONDS EACH NO REST
28 KG - 9
24 KG - 10
20 KG - 11
16 KG - 12
TOTAL - 42

MINI B/BELL JUMPS SQUATS 100KG - *40 REPS - 30 SECONDS REST /*30 REPS- 30 SECONDS REST/*20 REPS

THURSDAY AUG 26

16 KG SNATCH - MULTIPLE HAND SWITCH
* 400 REPS - 19:20.0

ROW 1000M - 4:10.0

DB JERK 24 KG * 35
DEEP B/BELL SQUAT 82KG * 5 / DEADLIFT 120KG / RUSSIAN TWIST 12KG * 10 EACH SIDE

DB JERK 24 KG * 15
DEEP B/BELL SQUAT 82KG * 5 / DEADLIFT 120KG / RUSSIAN TWIST 12KG * 10 EACH SIDE

DB JERK 24 KG * 15
DEEP B/BELL SQUAT 82KG * 5 / DEADLIFT 120KG / RUSSIAN TWIST 12KG * 10 EACH SIDE


SORE HANDS!!

FRIDAY AUG 37

RUN - 4.34KM - 21:34.7 - 4:58 MPK

SINGLE JERK 2 MIN EACH SIDE
20 KG R:28 / L:31
16 KG R:35 / L:37
12 KG R:40 / L:43

SINGLE JERK 1 MIN EACH SIDE
20 KG R:21 / L:21
16 KG R:21 / L:22
12 KG R:24 / L:26

DB RACK HOLD 20 KG * 2:00
DB PRESS OUT HOLD 20 KG * 1:00

booh...

great training! seems real tough!

good job man, rock on!

MONDAY AUG 30

RUN - 4.53KM - 21:52.2 MIN - 4:49.0 MPKM - RUNNING GETTING FASTER, AND FEELING BETTER. STILL A WAY TO GO TO GET BACK WHERE I WAS.

DB JERK 16 KG - 5 MINUTES * 75 REPS ( 15 RPM )

B/BELL JUMPS SQUATS 100 KG * 50 / CHIN UP * 8 / CABLE INCLINE PRESS 35 KG * 8 EACH SIDE - PERFORM 3 TIMES

DB JERK 1 MIN EACH NO REST @ 10 RPM
28 KG / 24 KG / 20 KG / 16 KG / 12 KG = 50 REPS

SNATCH 16 KG * 100 REPS ( 50 EACH SIDE )

5 MIN WALK WITH 30 KG WEIGHTED VEST
5 MIN WALK WITH 40 KG WEIGHTED VEST
5 MIN WALK WITH 50 KG WEIGHTED VEST

TUESDAY AUG 31

SNATCH 1 MIN EACH SIDE NO REST @ 14 RPM -
28KG / 24KG / 20KG / 16KG / 12KG / 16KG / 20KG TOTAL REPS 196

DEADLIFT 130KG * 5 REPS * 3 SETS

SNATCH 24KG 1 MIN EACH SIDE @ 15 RPM = 30 REPS

LOCKOUT PRESS HOLD 2*24KG * 1 MINUTE

WEDNESDAY SEPT 1

JERK 2 * 24KG
3 MINUTES @ 12 RPM
2 MINUTES @ 12 RPM
1 MINUTES @ 12 RPM
1 MINUTES @ 12 RPM

B/BELL JUMP SQUATS 100KG * 50 & REV SWINGING CHIN UPS * 4 - PERFORM 2 TIMES

JERK 2 * 24KG
2 MINUTES @ 12 RPM
1 MINUTES @ 12 RPM
1 MINUTES @ 12 RPM
1 MINUTES @ 12 RPM

ELEVATED STIFF LEG DEADLIFT 32KG KB *15 EACH SIDE * 3 SETS

BIG DAY 144 JERKS - NO WONDER I'M SORE

Mikka wrote:

BIG DAY 144 JERKS - NO WONDER I'M SORE

Yeah i can feel it!!

Nice Training Log!
Daniel

THURSDAY SEPT 2

6KM RUN

SNATCH 16 KG 2 MINUTES EACH SIDE @ 17 RPM = 68 REPS TOTAL

VERY SORE FROM DAY BEFORE

FRIDAY SEPT 3

DOUBLE JERKS
2 * 24 KG:
2 MINUTES @ 12 RPM * 2
1 MINUTE @ 12 RPM * 5
2 MINUTES @ 12 RPM * 1
1 MINUTE @ 12 RPM * 1

TOTAL : 144

B/BELL PRESS LOCKOUT HOLD 50 KG : 1 MINUTE * 1 / 30 SECONDS * 3

24 KG 1 ARM SWING - 1 MINUTE EACH SIDE

WHILE WEARING 30 KG WEIGHT VEST : 30 MINUTES XTRAINER. would have gone for run, but knee a little sore.

SUNDAY SEPT 5


KNEE STILL A LITTLE SORE SO SMALL CIRCUIT

CIRCUIT:
24 KG SNATCH 1 MINUTE EACH SIDE @ 17RPM / 400M TREADMILL @ 17.5KMPH / CHIN UP * 5 / PUSH UP * 10 – PERFORM 4 TIMES

MONDAY SEPT 6

DB JERK 2 * 16 KG - 5 MIN @ 15RPM & 1 KM RUN
DB JERK 2 * 16 KG - 4 MIN @ 15RPM & 1 KM RUN
DB JERK 2 * 16 KG - 3 MIN @ 15RPM & 1 KM RUN
DB JERK 2 * 16 KG - 2 MIN @ 15RPM & 500 M RUN
DB JERK 2 * 16 KG - 1 MIN @ 15RPM

TOTAL JERKS - 225

MONDAY SEPT 7

Snatch 24 kg 2 min each side @ 17 rpm & 1 km run
Snatch 20 kg 2 min each side @ 18 rpm & 1 km run
Snatch 16 kg 2 min each side @ 20 rpm & 1 km run
Snatch 12 kg 1 min each side @ 22 rpm
Total reps - 264

WEDNESDAY SEPT 9

DBLE JERK 2 * 24KG - 5 MINUTES - 60 REPS ( VERY HAPPY )
1 KM RUN

CIRCUIT: DEADLIFT 130 KG * 5 / CHIN UP * 5 / 1 ARM DBELL PRESS 35 KG * 8 / 500M RUN - PERFORM CIRCUIT TWICE

THURSDAY SEPT 9


KBell snatch 16 kg * 500 - 24:52 minutes - multiple hand swaps - no rest

500m run & b/bell 1/4 jump squats 100kg * 50 - perform circuit 4 times

FRIDAY SEPT 10

Time Poor Today - so a very quick one indeed.

double Jerk 2 * 28 kg 1 minute * 14 rpm / 500m run / deadlift 130 kg * 5 / russian twist 16 kg * 10 each side - do circuit twice

SUNDAY SEPT 12

Steve Maxwell 300 kbell Challange - 20 kg bell - 18:32 minutes

Easy day -
Snatch 16 kg * 300 - 14:30 minutes
1 km run
Snatch 20 kg 1 minute each side @ 17 rpm

WEDNESDAY SEPT 15

1 km run + jerks - 2*24 kg * 10 / 2*20 kg * 10 / 2*16 kg * 10 - perform 4 times
500 m run + jerks - 2*24 kg * 5 / 2*20 kg * 5 / 2*16 kg * 5 - perform 2 times

Totals : 5 km run & 150 jerks

THURSDAY SEPT 16

snatch 20 kg 1 minute each side @ 19 rpm, 16 kg 1 minute each @ 20 rpm, 500m run.
totals: snatch * 546 ( 9800 kg ), 3.5 km run

Hey man,

Sounds like it could be a fun workout. What is it?

Thanks and good luck on your training.

Ian

G'day Ian.

I decided a little while ago to have a crack at doing a kb sport comp, and have been training for it for the last 6 1/2 weeks - hard work but lots of fun. Getting great result's etc.

If you were referring to the Maxwell 300 challenge - it involves a number of exercises, 18 in total and doing 300 total reps as quickly as possible. If you want to give it a try i can send you the list of exercises.

Cheers

Michael

whilst your sending out the list of exercises for the 300, could you put me on the list..

Mick

Will do mate, will send it out tomorrow

cheers

FRIDAY SEPT 17

Jerk 2 * 24 kg * 10 & 400 m x-trainer sprint - 10 times
jerk 2 * 20 kg * 10 & 100 skips - 10 times
jerk 2 * 24 kg * 5 & 3 rolling chin ups - 10 times

250 jerks = 11200 kg jerked

Mikka wrote:
If you want to give it a try i can send you the list of exercises.


Thanks Michael. My friends and I are splitting up across the globe and keeping in touch by fitness challenges over the internet. This would be another good one to add to the list!

Ian

SATURDAY SEPT 18

snatch 24 kg * 10 each side & 200 m row - 10 times
snatch 20 kg * 10 each side * 100 skips - 10 times
snatch 16 kg & 400 m x-trainer sprint - 2 times
sore hands!
20 kg 1 arm swing 30 sec each side + 20 kg deck squat * 10 + push up * 10 + russian twist 20 kg * 10 - 2 times

SUNDAY SEPT 19

Jerk 2 * 28 kg * 10 + 400 m run - 3 times
jerk 2 * 28 kg * 10 + 150 ships - 3 times

MONDAY SEPT 20

snatch 24 kg 1 minute each side @ 18 rpm / 20 kg 1 min each @ 18 rpm - 2 times
samba swing 1 minute / bbell 60 kg shrugs * 15 / russian twist 20 kg * 10 - 3 times
snatch 20 kg * 10 / deep push up * 10 / pull up * 5 / 400 m run - 2 times
snatch 16 kg - 50 each side
core work

TUESDAY SEPT 21

Jerk 2 * 24 kg 1 minute @ 14 rpm + 400 m run - 5 times
jerk 2 * 24 kg * 10 / 2 * 20 kg * 10 / 2 * 16 kg * 10 + 400 m run - 2 times
cable & core work

WEDNESDAY SEPT 22


Snatch 24 kg 1 minute each side @ 18 rpm - 4 times
Snatch 20 kg 1 minute each side @ 18 rpm - 2 times
Bbell 60 kg shrugs * 15 - 10 sets - 10 seconds rest between sets
deadlift 60 kg * 12 / clean and squat 20 kg * 10 each side / box jump * 6 / 400 m run - 3 times
Snatch 16 kg * 30 each side
deadlift 60 kg * 10 / clean and squat 20 kg * 8 each side / box jump * 6 / 300 m row - 2 times
Snatch 16 kg * 20 each side
Skip 5 minutes

MONDAY SEPT 27

Long Cycle Clean & Jerk 2 * 24 kg - 3 minute sprint - 36 reps
bbell shrug 60 kg * 15 / single clean 24 kg * 10 each side / jump squat 60 kg * 50 / 400m x-trainer / trx pike * 8 - 3 times
rack hold 2 * 24 kg - 2:00
press hold 2 * 24 kg - 1:00
chin hang - 1:00

TUESDAY SEPT 28


Snatch 20 kg 2:30 each side - 46 R / 46 L
Deadlift 60 kg * 12 / Front squat 2 * 20 kg * 8 / box jump * 8 / 400 m x-trainer - 3 times
samba swing 20 kg 45 seconds / ohead bbell sit up 30 kg * 8 / chin up * 5 - 3 times
Cable work

WEDNESDAY SEPT 29

Jerk 2*24 kg 2 minutes @ 12 rpm & 500 m x-trainer - 3 times
1 arm swing 20 kg 1 minute each side / bbell jump squat 100 kg * 35 / russian twist 20 kg * 10 - 3 times

THURSDAY SEPT 30


Snatch 20 kg 2:30 min each side R - 50 / L - 50 2 minutes rest
Snatch 20 kg 1:30 min each side R - 30 / L - 30 2 minutes rest
Snatch 20 kg 1:00 min each side R - 20 / L - 20 2 minutes rest
Snatch 20 kg :30 sec each side R - 10 / L - 10 2 minutes rest
Deck squat 20 kg * 8 / 400 m x-trainer / push up * 10 - 3 times
Bbell deadlift 60 kg * 10 / box jump * 6 / row 300 m - 3 times
kong 20 m / ape 20 m / kong 20 m / ape 20 m
Chin up * 5 / hanging leg raise * 5 / bosu back lunge * 10 each - 3 times
cleans 2* 20 kg * 10 / shrug 60 kg * 15 / trx jump cossack squat *15 each