Training Journal 2.21.18 (KB EMOM*)

Warm Up:

Perform 5 reps of each movement, on each side, first with the lighter bell. Rest a bit and then do the same movement with the heavier kettlebell on each side. Do all of these without putting the kettlebell down, switching hands as needed.

  • 5 Reps Each Side – Half Swings
  • 5 Reps Each Side – One Arm Cleans
  • 5 Reps Each Side – One Arm Jerks
  • 5 Reps Each Side – One Arm Long Cycle

Then do 2 sets of 5 reps with your heavier set of bells.  Do 5 reps, rest a minute or two and do another 5 reps (both kettlebells)

Kettlebell Training:

A) Single KB Swing- 10 swings for one minute. Total for 8 minutes, 20kg

B) Single KB Clean, Squat, Press, Reverse Get Up– 5 minutes/side, 20kg

C) Sit-ups- 3×30, bw

D) Prone Bridge- 1x60s, bw

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