London Kettlebells UK Kettlebells And Kettlebell Personal Training

usual warm-up
7lb sledge - controlled o/h swings: 50
7lb sledge - cleans: 20/20
16k - swings: 100
24k - 1 hand swings: 10/10
16k - C+P: 6/6
16k - BU C+P: 4/4
24k - C+P: 4/4
24k - windmill: 1/1
16k - OHS: 10/10

30 sec rest after warm-up and swings only. OHS feeling way better :)

3mins shadow boxing + 2mins skipping + 1min star-jumps
7lb sledge - toss: 50
7lb sledge - o/h whacking tyre: 50 (10/10 style with grip)
7lb sledge - OHS: 5/5
7lb sledge - SOTS: 10/10

16k kb - swing: 40
16k kb - 1 hand swing: 40 (10/10)
16k kb - snatch: 10/10
16k kb - C+P: 10/10
16k kb - clean/press/windmill: 3/3
24k kb - clean/press/windmill: 3/3
24k kb - snatch: 6/6
24k kb - C+P: 5/5
24k kb - side dip/shrug: 15/15
24k kb - bent row: 15/15
32k kb - bent row: 10/10

24k kb - finger curl: 20/20
cocT - full/no set close: 2x10
coc1 - parallel set close: 3x1
cocT - full/no set close: 1x10

few slow, deep BW windmills + BW TGU's
few front lunges with 16k kb goblet style
no rest on reps, max 20secs on sets. hams very tight after, but good all round session :)

3mins shadow boxing + 5mins swinging, levering and moderate tyre whacking with 7lb sledge
16k kb - 1 hand swing: 10/10
16k kb - c+p: 10/10
24k kb - c+p: 3/3 (getting there - flying up, but not dominating yet)
32k kb - clean: 3/3
24k kb - snatch: 3/3
32k kb - dead snatch: 2/2

cocT - half/no set: 2x20 (wearing gloves)
cocT - invert/no set: 2x5
cocT - full/no set: 1x10 (wearing gloves)
coc1 - full/parallel set: 5x1
coc1 - full/parallel set: 3x3 (not quite touching on last rep with right - smashed with left)
coc1 - full/no set: 3x1 (just off with right again)
coc2 - no set attempts: (about parallel with right, 5-6mm with left)
cocT - invert/no set: 2x10

32k kb - finger curls: 2x10
24k kb - finger curls: 2x10
24k kb - BU clean: 2/2
few more sledge levers + b/w windmills + front lunges

big stretch. 30 secs rest on sets, none of reps.

1 mile gentle run
16k kb - 2 hand swings: 30
16k kb - 1 hand swings: 10/10
16k kb - cleans: 10/10
24k kb - cleans: 10/10
16k kb - c+p: 10/10 (strict as you like on press)
24k kb - c+p: 3/3 (slight push still on press)
24k kb - snatches: 12/12
thick rope chins: 2x5
48k - thick rope 1 hand deads: 2x5 (24/16/8k kb roped together - hard on hands)
10k steel hammer - cleans: 5/5
16k kb - bu cleans: 10/10
24k kb - bu cleans: 3/3
24k kb - bu c+p: attempts (plenty of wrist strength + concentration, not enuff shoulder power)
7lb sledge - rear/lat lever: 1x5

no rest on reps, 30 secs on sets.

really feeling the benefits from plenty of cleans, but need to work on press with 24k. im going to start snatching the 32k proper next week too :)

weds:
4mins shadow boxing
4k training bar - squat+ohs: 10/10
12k kb - bu cleans: 10/10
12k kb - snatch: 10/10
4k bar lever - front/rear/lat/nose: 1x3 (totally different from hammer)
7lb sledge lever - front/rear/lat/nose: 1x3
8k kb - bu snatch: 10/10
bent im yellow+blue
4k training bar - squat+ohs: 10/10
few b/w windmills + good stretch :)

thurs:
4mins shadow boxing
4k training bar - squat+ohs: 10/10
12k kb - cleans: 10/10
12k kb - bu cleans: 10/10
16k kb - cleans: 10/10
16k kb - bu cleans: 10/10 (kept nice pace and firm hold at top)
7lb sledge - toss: 20
10k steel hammer - clean: 6/6 (very hard on wrist, like kb bu stuff)
12k kb - c+p: 10/10
16k kb - c+p: 5/5
coct - no set close: 1x10
coc1 - set close: 1x3
coc1 - cheat close: 1x3
coct - no set close: 1x20
few b/w windmills + good stretch

good sessions with light weights :)

tues:
2 mile hill run
16 kb complex with no rest
1 hand swing: 10/10
clean: 10/10
bu clean: 6/6
c+p: 6/6
snatch: 3/3
big stretch

weds:
proper warm-up
7lb sledge - toss: 70
7lb sledge - c+p: 10/10
coct - set + grind: 3x1
coc1 - set close: 3x1 (just off with right)
coct - no set invert: 3x1
coc1 - set invert: 2x1 (fair bit off but strong)
coc2 - cheat negs: 3x1
bent a couple of 40d nails
finger tip press-ups: 4x5
lots of hand and arm stretch

thurs:
2mile hill run
12 kb complex with no rest
1 hand swing: 12/12
bu clean: 12/12
c+p: 10/10
snatch: 10/10
windmill: 3/3 (slow and suprisingly difficult with no rest)
big stretch

3 mins shadow boxing + 3 mins skipping

12k kb - 1 hand swings: 60 (10/10 styley)
12k kb - cleans: 40 (10/10)
12k kb - c+p: 10l/10r

7lb sledge - toss: 40
7lb sledge - front lever/rear lever/side lever: 3l/3r
7lb sledge - nose lever: 2l/2r
16k kb - bu cleans: 5l/5r (killed it - big improvement in wrist strength)
16k kb - snatch/rack/squat: 5l/5r (nice stretch on squat with off-centre rack of bell)

7lb sledge - powerstikes on tire: 160 (10/10)
choked down 7lb sledge - 1 hand p/strike to front lever: 40 (10/10)

coct - no set close + grind: 3x3 l/r
coc1 - cheat close negatives: 3x3 l/r (fingers burning like hell)

big stretch + few 8k windmills

no rest on reps, 30 secs on sets - felt very wobbly after 160 strikes with sledge, could have done more but my co-ordination was shot. 1 hand strike to front levers completely toasted my hands and forearms was fun and challenging too. gripper work at end was painful and probly not the best idea - felt like pushing it.

ant