It Hurts So Good

Crazy week! My uncle is home and seems to be doing better. Rough week for him though. That is one of the nice things about kettlebell. You can really work out your feelings and also stop thinking about the outer world for a bit.

Friday, I only did swings. One set with 12kg RKC bell and the rest with the 16kg RKC bell. All were 1 handed swings.

Friday's workout
First set - 12kg

100 swings - nonstop - 1hd
10R/10L switches


Second set - 16kg - 30 seconds work/30 seconds rest
20 reps (10right/10left)
20 reps (10right/10left)
20 reps (10right/10left)
20 reps (10right/10left)
20 reps (10right/10left)

100 swings

Third set - 16kg
20R/20L = 40
rest
30R/30L = 60

100 swings

Fourth set - 16kg
5r/5l/5r/5l - 20
5r/5l/5r/5l - 20
5r/5l/5r/5l - 20
5r/5l/5r/5l - 20
5r/5l/5r/5l - 20

100 swings

400 swings total



Saturday's Snatch Workout
TOTALS: 
10 presses with 16kg                  
20 presses with 12kg
240 snatches
120 swings
30 pullovers


I started out doing presses with the 16kg
5Right/5Left

Then I switched to snatches with the 12kg RKC bell
30 seconds work/30 seconds rest

120 snatches total

12R
rest
12L
rest
12R
rest
12L
rest
12R
rest
12L
rest
12R
rest
12L
rest
12R
rest
12L

Snatch Holds
10 sets = 60 snatches
1 minute work - snatching every 10 seconds = 6 snatches per minute
1 minute rest

6R
rest
6L
rest
6R
rest
6L
rest
6R
rest
6L
rest
6R
rest
6L
rest
6R
rest
6L
rest

Swing/snatch/transfers
1 minute work/1 minute rest
12 snatches and 24 swings per minute

I did five sets of these for a total of 120 swings and 60 snatches

Then I ended the workout with kettlebell pullovers - laying down on the floor with kettlebell on floor beyond my head. I grab the bell by the horns and pull it over me to my chest and then back to floor beyond my head. I did three sets of 10 for 30 total reps.

Then I did 12kg presses - 10Right/10Left.

Fun workout for sure. Felt good. My hands are a wee bit sore where my calluses are healing but not too bad. Happy weekend!