Today we did a strength based kettlebell workout, the same the Saturday class did.

2 handed swings 40/30/20/10 start with a moderate weight & go heavy as possible on the set of 10 reps. To make it harder do 40+40/30+30 etc

We followed swings up with front squats 2 kb FSQ 15/10/5/4/3/2/1 15 is moderate weight, 10 is the next size up. the 5/4/3/2/1 ladder should be done with the same size & 1 size up from the 10 rep set.

For example we have 2x16 for 15 reps, 2x20 for 10 reps, 2x24 for 5/4/3/2/1.

Next up Pushups Renegade Rows:

10 pushups on the bells & 5+5 RR (that is 10 TOTAL 5 on each arm and you are alternating arms)

8/4+4

6 3+3

4 2+2

2 1+1

Last up snatches 5 sets trying to hit 5 reps /set but if, not at least 3. 1st set as a warm-up to get the groove.

For example set 1 16k 5+5 (easy) set 2

20k 5+5 ( not too bad but you could have gotten 6 or 7)

set 3 24k 5+5 (getting a little tougher)

set 4 28k 3+3 (ok now we are pushing it)

set 5 28k 3+3

Everyone hit PRs in the snatches today!

Allan got the 32k for several reps each arm

Matt (all 180lbs) got the 40k for 5 reps on the right, left was 3

Jon got 5+5 with 24k. (Jon did yo go do a heavier set than that? I dont remember)

Jeanette worked the 16k as did Stephani.

Oh and Mike C was popping the 24 at the end. The first time he's tried to go heavy. He has some old shoulder issues so he tends to take it light.

Awesome work by everyone!!!

(Damn I need a camera of my own)

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