Return To The Kettlebells

[Kristof]

WEEK 11
Day 4

Snatch 32kg
142reps/ 20 min

 

[Kristof]

Week 12
Day 1

32+32
Clean & Press 32reps +
Front Squat 32reps / 30min

 

[Kristof]

Tuesday

WEEK 12
Day 2

Snatch 32kg
128reps/ 20 min

Thursday
Week 12
Test day

C&P 32+32 x10 reps
Snatch 32 left 19reps, right 27reps

End of program

 

[Kristof]

TEST DAY
C&P 36+36 x5
Snatch 36 left x13, right x16

Swing 24+24 10x 9 = 90 reps EMOM

 

[Kristof]

Another test day
C&P 36 left x 8, right x11
Snatch 24 100reps/4min unbroken (30+30+10+10+10+10)

 

[Kristof]

NEW PROGRAM
WEEK 1
Day 1
C&P 36+36 10x2reps=20reps/ 20 min
Snatch 24 EMOM 15s/45s 70reps/10min

 

[Kristof]

WEEK 1
Day 2
C&P 36 + 36 6x3 = 18 reps/ 20 min
Snatch 24 EMOM 20s/40s 90 reps /10min

 

[Kristof]

WEEK 1
Day 3
C&P 36 + 36 15x1 = 15 reps/ 20 min
Snatch 24 EMOM 25s/35s 120 reps /10min

Quote

 

[Kristof]

WEEK 2
Day 1
C&P 36+36 10x2reps=20reps/ 20 min
Snatch 24 EMOM 20s/40s 100reps/10min

 

[Kristof]

WEEK 2
Day 2
C&P 36 + 36 7x3 = 21reps/ 20 min
Snatch 24 EMOM 25s/35s 120 reps /10min

 

[Kristof]

WEEK 2
Day 3
C&P 36 + 36 10x1 = 10 reps/ 20 min
Snatch 24 EMOM 30s/30s 140 reps /10min

 

[Kristof]

All the best for 2024!!!

End of year was hard for regular sessions and I needed to take some rest. Right now I hope I can practice 3 times per week so I started today:

WEEK 1
Day 1
C&P 32+32
8x4reps =32reps/20min

 

[Kristof]

WEEK 1
Day 2
C&P 32+32
14x2reps =28reps/20min

 

[Kristof]

WEEK 1
Day 3
C&P 32+32
8x3reps =24reps/20min

 

[Kristof]

WEEK 2
Day 1
C&P 32+32
8x4reps =32reps/20min

 

[Kristof]

WEEK 2
Day 2
C&P 32+32
11x2reps =22reps/20min
Front Squat 32+32 3x3

 

[Kristof]

WEEK 2
Day 3
C&P 32+32
9x3reps =27reps/20min

 

[Kristof]

WEEK 3
Day 1
C&P 32+32
8x4reps =32reps/20min

 

[Kristof]

WEEK 3
Day 2
C&P 32+32
14x2reps =28reps/20min

 

[Kristof]

Day 3
C&P 32+32
10x3reps =30reps/20min