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

KB Complex at Home Workout

3 rounds:
20x Dbl Cleans
10x Dbl half snatch
10x Dbl kb press
10x Dbl c & j
10x Rev body rows
Rest 1 min

Used 15lbs on all lifts
Total time: 25 mins
Planned not to put bells down in circuit but didn't happen
Workout felt tough
Delts & Tris were burnt

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

Kettlebell Circuit Workout

Mobility Warm Up

30 min AMRAP
KB Swing 20x
Burpees (no push up) 10x
KB Sit Up 15x
KB One Arm Row 10@ea
KB One Arm Half Snatch 10@ea
KB One Arm Jerk 10@ea

Used:
18kg for swing
12kg for row
10kg for the rest

Got 4 Rounds

Chest & KB Workout

DB Incline Rear Delt Raise / DB Incline Chest Flys
5lbs x 15 / 10lbs x 15
2x8 lbs x 12 /2x 12lbs x 12

KB mini circuit (2 rounds)
One Arm Swing 12kgx20@each
One Arm Clean 12kgx12@ea
OAHS 10kgx10@ea
OACJ 10kg x8@ea
Rest 1 min

KB class workout
#1 - 20 min AMPRAP
5 One Arm Half Snatch @ea
8 Seesaw press @ea
10 Hand to hand swing @ea
10 push up
10 anchored twist

#2 - 1' on/30" sec off x 2
2 plates sled push w partner
Mace 360°
Steelbell slam
Farmers walk (any style)

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

Chest & KB Workout

Workout #1

Mobility Warm Up

DB Bent Over Rear Delt Raise
5lbs x 12
2x8lbsx12

Double KB Floor Press
8kg x 12
10kg x 10
12kg x 8

3' KB One Arm Half Snatch x 2 (2 min rest)
10kg - switch every 30"

3' Heavy KB One Arm Swing
15kg - switch every 30"

One KB Clean & Press
18lbs x 10@each
2x20lbs x 10@each

Workout #2

KB Interval Circuit (45" on / 20" off x 3)
1 arm KB swing & half snatch combo (L)
1 arm KB swing & half snatch combo (R)
KB High Pull
1/2 TGU to half bridge (L)
1/2 TGU to half bridge (R)
Figure of 8
KB Renegade Row to Bent Over Row

Used 10kg on all except 1/2 TGU

Kettlebell Complex and HIIT

15' block (switch after completed one round on 1 side)
One Arm KB Cleans
One Arm KB Half Snatch
One Arm KB Swing
One Arm KB Clean & Jerk

Completed 6 rounds - Used 10kg on all lifts

10' block
Double KB Farmers Walk 16kg@each
KB Walking Swing 12kg
Sled Drag & Push (2 plates)

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 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)

KB Sport Workout

Part #1
8' One Arm Jerk -10kg x 44 reps total -didn't put bell down
2' rest
8' one Arm Half Snatch -40 reps total
Put bell down
Moved from 10kg to 8kg

Part#2
3 rounds
10 KB Heavy Swing (22kg)
5-10 band assisted pullup
10/10 KB floor press (10kg)

Sledgehammer
4 x 12-15@each side - rested as needed in between

Kettlebell Workout

Today's KB workout. Animal movements were quite fun. All types of crawling are fun. Alligator crawl is the hardest - pretty much bear crawl but we got deeper in push up position with one leg tuck in - or as Z always call it reptile plank.

Modified the Part #2 to be more pressing focus. Originally we had to super set double front squat with pressing. But I skipped the front squat and focused on overhead pressing and did extra rounds to get the most out of it.

3 Rounds of below:
Part #1
1 Arm Swing 5x
1 Arm half snatch 5x
Rev lunge 5x

Repeat for other side before part 2

Part#2- 2 rounds
Double swing 5x
One arm Press (L)
One Arm press (R)
Double press
One Arm press (L)
One Arm press (R)
Double Press

Part #3 - animal mov't (mix & match) - full lap
Bear crawl
Alligator crawl
Crab crawl
Frog jump

Kettlebell Workout & Sled HIIT

40” on / 20” off - 3 rounds
Anchored Snatch (18lbs)
Alt Dead Cleans (25lbs)
Alt Dead Row (25-30-35lbs)
Pullover & situp (18lbs)
1 arm swing (L) - rack hold on rest (25lbs)
1 arm swing (R )-25
1 arm snatch (L)-18
1 arm snatch (R)-18lbs

Sled Push
3x22yardsx 300lbs

Kettlebell Circuit Workout

Part #1: 10"
1 arm dead half snatch 20lbsx5@each
Double Half Snatch - Double KB Swing 20x5@each
KB Leg Raise 20lbs x 10

Part #2: 10"
Thin band assisted pullup 6-8
1 Arm Floor Press 22.5lbs x 8@each
Double KB Swing 25lbs x 10
KB Swing 50lbs x 10

Note:
Overhand grip 6 reps/ underhand last 2 reps

Sled push
150lbs x 22 yard
250lbs x 22 yard
300lbs x 22 yard - PR

Kettlebell Circuit Workout

3 rounds
KB Swing 20x
TGU 1@each
1 arm snatch 10@each
1 arm clean & Jerk 10@each
Bodyweight squat 10
KB One Arm Row 10@each
30" battle rope

18-22.5lbs for snatch,TGU & Long cycle
Used 44lbs swing
25lbs row

Finishers:
Sledgehammer 10@each
Sled push & pull - 4 rounds (135-155lbs?)

Kettlebell Circuit Workout

3 Rounds Circuit:
Push ups 10x
Figure of 8 to hold 20x total
Kb Swing 20x
1 Arm Half Snatch 10@each
Windmill 5@each
1 Arm KB Row 10@each
Knee to Elbow 15-20

Used :
18lbs for figure 8 & windmill
22.5lbs for half snatch
25lbs for row
35lbs for swing

KB Figure of 8 photo montage:


KB One Arm Half Snatch photo montage:

Kettlebell Circuit Workout

KB Interval 45" on / 20" off x3
1 arm swing to snatch (L.)
1 arm swing-snatch (R)
Burpee no push up
Push up
Dbl KB Alt floor press
Fwd & backwrd walking lunges
Alt one KB Row

Used 18-22.5lbs KB for most
25lbs for row

Heavy KB Swing 5x44lbsx15

Kettlebell Circuit

45" on / 20" off -3x interval
KB swing*
1 arm jerk (L) 22.5lbs
1 arm jerk (R)
Windmill (L) 15lbs
Windmill (R)
Push up to superman plank
KB Ab crusher (hollow rock to 4 Russian twist)

Sled Push 4x 200lbs x 20 yards