KB BOLT testing + Jane Fonda Butt Workout

AM: Jane Fonda Butt Workout

Standing Side Hip Abdct 2x20@ea
SS:Quadruped Leg Swing 20@each/ fire Hydrant 20@ea
Reverse Hyper 20x

PM: KB BOLT test lifts
10 min
One Arm Snatch
10kg x 120

3 min rest

10 min
One Arm Jerk
10kg x 136

No breaks while lifting just switching arms

KB Circuit

5" on / 20" off x 3 rounds
Dbl cleans
Dbl jerk
Push up to side plank
1/2 Getup + spartan sit (R)
1/2 Getup + spartan sit (L)
1 arm half snatch (R)
1 arm half snatch (L)
Slingshot (KN circling body)

8kg for getup & double jerk
10kg for the rest

Kettlebell Pentalthon

5' each lift / 2 min rest in between ea lift
Could switch hands anytime
1 arm clean (12kg x 80)
1 arm clean & press 10kgx34
1 arm half snatch 10kgx62
1 arm jerk 10kg x 58

Chin Ups (unassisted & dead hang)
2 / 3

Kettlebell Endurance Complex

Single KB @each time
No set down unless changing weight
1' @ea lift

Hand to hand swing
OH squat (L)
KB cleans (L)
OH Squat (R)
KB cleans (R)
KB press (L)
Kb Press (R)
Hand to hand Cleans
TGU (L)
TGU (R)
Clean & Jerk (L)
Clean & Jerk (R)
Swing - catch - Squat
Slingshot (KB around body)
Half Snatch (L)
Half Snatch (R)
Plank on KB

Used 8kg for OH Squat & TGU
10kg for rest lifts

Total: 20 mins

Finisher:
2x10kgx20 KB Jump Squat

KB Sport Workout

5 rounds
1' left One Arm Half Snatch
1' right OAHS
1' rest

Used 10kg

5 rounds
24kg x 10 KB Swing

3 sets chin ups
4-6 - 2 reps unassisted/ rest thin band assisted

Kettlebell BOLT competition preparation + Glutes & Legs

This AM was tough. The gym was so humid and hot and that was another challenge. Kettlebell practice went ok but then the Legs workout felt draggy as it progressed towards the end.
Nonetheless still got a good workout.

Another 90s-100s today.

Mobility & KB Warm Up

KB Workout
2 rounds
1' Heavy Double KB Swing 12kg (20-30reps)
1' KB Half Snatch (L) 10kg (12-15)
1' KB Half Snatch (R) 10kg (12-15)
1' KB Double Jerk 8kg (12-15)
1' rest

Glutes & Legs

BB Plié Squat (back style)
3x45lbs x 20

BB Hip Thrust (5 risers)
205lbs x 10- warm up set- hard
205x10
205x12
185x20 - did 11-4-2-3

KB Suitcase Deadlift (KB Each side)
35lbs x 12
44lbs x 10
44lbs x 12

Bodyweight Deficit Rev Lunge (2 risers)
2x12@each

Double DB RDL (DB@each hand)
3x30lbs x 15

DB side Lunges
20lbsx12@each

GHR
2x12

Kettlebell BOLT prep + Glutes and Legs

Mobility Warm up
Figure of 8
One Arm kb swing
Bent Over Rear Delt Raise with light weights
Glute activation

10' KB Half Snatch (8kg & 10kg)
8kg 1st 20 reps
The rest 10kg (switching every 5)
136 reps total

BB Hip Thrust (5 risers) / standing band side hip abdct 20@each
185lbs x 12 - activation
235lbs x 10
235x 10
235 x 12- singles last 2

KB Suitcase Deadlift (KB@each)
35lbs x 12
44lbs x 10
44lbs x 10

KB Plié Squat
3 x 35lbs x 15

One KB One Leg RDL (hold opposite side)
3x30lbs x12@each

1 KB Side Lunges
2x20lbs x 12

2 KB Walking Lunges
2x15lbs x20

GHR
3x15

Kettlebell BOLT Workout

5' each lift /3' rest between each lift

Double Clean & Jerk
(8kg - 40 reps)

Double Jerk (8kg - 46 reps)

One Arm C&J (10kg - 56 reps)

One Arm Jerk (10kg - 55 reps)

Finisher: 10 min HIIT:
4 full laps sled push - 3 plates (45lbs@each)

10 min KB One Arm Half Snatch training + Glutes & Legs

Since I'm preparing for my first BOLT Competition in November 15, 2014, I will be adding another kettlebell day into my workout routine. Tuesday will be my 2nd kettlebell day of the week, before I start my Glutes and Legs workout.

Mobility Warm up
KB One Arm Swing

10 min KB One Arm Half Snatch (OAHS)
Used 8kg (18 lbs)
167 reps total
No putting KB down
Switched hands every 10 reps

BB Hip Thrust-5 risers / X band walk (medium band)
205lbs x 12 - singles last 2 /20@each
235x 8 / 20@each
235 x 8 - singles / 20@each
235 x 10 - singles last 2 /20@each

KB Suitcase Deadlift (KB@each)
25lbs x 12
30lbs x 12
35lbs x 12

KB Plié Squat
3x40lbs x 12

BB RDL
85lbs x 8
85x8
85x10

Bodyweight side Step up
2x15@each

1 DB Side Lunges
2x20lbs x 12@each

Glute Ham Raise (GHR)
15
12
12