workout log 3/29-4/6 · Kettlebell Warriors

Przemyslaw Durko

7d (edited) • General discussion

workout log 3/29-4/6

Sun:

2x5ea C+P, 3ea snatch on balance pad,

Mon:

ring dips 1-2-2, 3x pike holds

4pm: bulgarian bag emom 11 min:

[3x clean, 4x jumping push lounge, 4x shouldering, 2x seoi-nage,2x squat]

Tue:

3x goblet press kb24+medium rb, 5x goblet press kb24,

heavy rb 2x press, curls, bulgarian bag 2x 10ea spins, 10x arm throw

Wed:

10ea around the world staggered stance, 10ea single hand swing + high pull, 5ea snatch, 3ea halo, 2x [5ea c&p, 10 around the world]

Thu:

3rounds of [3 chin-ups, 10 ring rows, 10ea kb gorilla rows]

evening: 2x10 deadlift kb 24+ heavy rb, 2x10 heavy rb chest press

Fri:

3x10 ea single hand swing in (60 in 1 min), running and jumping with kids,

running in place w/punches 1min, bulgarian bag emom 8 min - 20 sec work, then short sprint, short walk and rest (cleans, snatches, spins, 2xspin to arm throw, spin to swing, squat-swing, row, ohp)

8x kimura situp, 2x shinbox+ 2x halo,

Sun:

3x15s vacuum, 14min of bulgarian bag emom (4x 10 spins,2x10 cleans, 2x10 rows, 2x ohp, reverse lounges, lounges, shoulder to shoulder, spin to arm throw)

Mon:

2x30 angled rings pushups, hollow body hold 15s,

couple rounds of [10 rings rows then tucked chin-up hold then straight arm tucked hold] low intensity but 5 min, 5ea clean kb 24, running in place w/punches 2x 1min w/ 1,5kg dumbbells

evening: 5 min jumping rope, weight plate workout 10 ea (halos, lifts, curl+press, push, row, woodchoppers, twists), another 5 min jumping rope, total 16min

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