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

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

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 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 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

Kettlebell Circuit Workout & Core

KB Circuit
4 rounds
Db KB Cleans 10x
Db KB Half Snatch 10x
Db KB Jerk 10x
Band assisted pullup 10x
Side plank walk 10@each

Cleans,snatch,jerk no putting bells down (20lbs -> 18lbs last set)
Pull up (4x lt band -> 5-6x med band)

Core stuff - 3 rounds
Iso Side plank hold 20 breaths @each
Iso Plank hold 20-30 breaths

Kettlebell Interval Circuit

Today's KB was great. No weighted leg stuff for me. Butt is so sore probably from yesterday heavy BB Hip Thrust 205lbs for 10 reps on 5 risers. I usually do 8 for that but I pushed that last 2 & also kept butt tension entire time esp on the eccentric move.

Btw glad to hear you had a great run yesterday. It always motivating more to have a workout companion :)

Oh another thing: I PR on my half snatch! I could half snatch 25lbs for at least 8 reps on left!

45"on / 20" off x3
Double KB cleans (22.5lbs)
Double KB Jerk (22.5lbs->18lbs)
Push up & Side plank hold
1/2 TGU (L) 18lbs
1/2 TGU (R) 18lbs
1 Arm Half Snatch (L) 25lbs->22.5
1 Arm Half Snatch (R) 25lbs
KB Sling Shot 22.5-25lbs.

Kettlebell Penthalthon and Circuit Training

KB Penthalton (5 min each / 3min rest)
One Arm Cleans (10kg) - got 80+ (max score is 80+) - meaning I could use more weight next time
One Arm Long cycle press (10kg) - got 36 - good weight (max score 60?)
One Arm Half snatch (8kg) - got 40 - ok weight (max score 60)
One Arm Clean & jerk (10kg) - got 52 - ok weight (max score 80)
First time doing sport style KB - not bad. Will definitely do these again to see how I'm doing. Eric I might screw up the max scores so feel free to chime in if I got it wrong.

Then I joined 9am crew for this bootcamp circuit:
Station Rotation (1 min each / 30 sec rest) x 3
Sledgehammer
360 mace
KB Sit Up
Med Ball slam
Crawl & sandbag drag
Kb Farmers Walk
Sled Chest Press
KB Sumo Deadlift

Another accomplishment: I tried to jump on a pull up bar and low and behold I could pull myself up!!!! - Tried it a couple times and after a while my grip got jacked up! haha but I was very happy that I got a taste on how to pull myself up without any assistance, although I can't do that yet from a dead hang. It's still a progress! Now my lats start feeling them!

HIIT Circuit

 

3 Rounds (1 min each) / 30 sec rest
Hand to Hand Jerk (22.5lbs)
Sled wrestling (130lbs)
Tire Flip (120lbs)
Mace Grave Digger (30 sec@each)
KB OH Situp (22.5lbs)
Freestyle Battle Rope
KB Bear Crawl (54lbs@each)

Band Assisted Pullup practice
2 sets
Thin band 6x --> med band 6x

Exact same workout as May 18, 2014.