Kettlebell & Barbell Workout

Danny

Warm Up:

2H Swing w/28kg 2x10

Goblet Squat w/28kg 1x5



Workout:

Swing/Jerk: weight ladder w/24-28-32kg

:30R/:30L x 1:00 Swings

:30R/:30L x 1:00 Jerk = 1 set

Swings & Jerks non stop sets; 2:00 w/each bell, for a 6:00 set.


3-Part Barbell Clean w/155# x 10 x 3


Oly-Clean w/135# x 3 x 1

w/135 x 2 x 2


28kg Squat/Jerk 5 R/L x 1

Hanging Knee Raise: 10-8-6-4-2 x 1


Jo's Workout:


Warm Up

Push Ups: 6-5-4-3-2-1



Workout:

LCCJ/Half Snatch Combo w/12kg

:30R/:30L x 1:00 5 reps per :30

:30R/:30L x 1:00 6 reps per :30 w/1:30 rest = 1 set

Completed 12 sets, for 24:00 of work time



2-12kg Double Front Squat 5x5

Push Ups: 4-3-2-1 x 1