Today is up to you. Depending on how you’re feeling, treat it either as a rest day or a chance to have a bit of fun with kettlebells. Either way, relax and recover!
Warm up
- 400m run/400m row
- Mini Cindy
- 50 DU’s
A. Kettlebell Fun
i) KB single arm alternating swings: 3x10e/s
ii) KB bottoms-up press: 3x5e/s
iii) KB TGU: 3x1e/s
Complete these as a circuit. You are allowed to change KB weights for each exercise as necessary. There are no recommended weights. Have fun with the workout!
Stretches to finish.
KB Complex 16, 20, 24kg
KB Bottoms Up Press 3 x 5 (12kg)
KB Snatches 20(5), 24(5), 28(3×3)
KB TGU 28(2×1), 32(2×1)
5min KB Snatch test (24kg) – 80 reps
It was a fun recovery day, thanks PJ and Dan
Kat:
Single Arm Swing: 16kg, 20kg, 20kg
Bottom up press: 8kg, 8kg, 8kg (left so hard, right so easy)
TGU 16kg, 20kg, 29kg
Sorry last TGU is ment to be 20kg NOT 29kg…..
Swings: 16,16,20 – ouch my hands are sore from yesterday’s butterfly pull ups….
Bottoms up press: 8,8,8 agree with Kat right easy, left hard
TGU’s: 11,12,16 – ow my shoulder hurts too – a recovery day so all the excuses come out!!
I am so pleased that the general feedback is that everyone’s hands are sore and that right is better than left. Phew.