Not much sleep last night. Continuing with the Elite kettlebell complex program, this week is heavy for what concerns volume. Rest times going up from 1.5/2 minutes to 2/3 minutes.
Skill circuits used to keep the vertical pull pattern in, work some biceps and overall, as a warmup.
Skill circuits:
- chin-ups: 3,4,5,3,2,3
- cossack squats: 3x5/5
- kettlebell deadlifts (2x16kg): 3x5
Double kettlebell complex:
- Squat + Clean&Push-press + Squat + Jerk
- Number of lifts: 110 (medium)
- Note: a couple of sets had to break the complex down in chunks, traps and upper back were on so gave them 15/20 seconds of rest.
Sets: 1,2,3,4,5,6,7
-------- 3,4,5,2,3,4,5 (SQ)
-------- 4,5,6,4,5,6,4 (C&PP)
-------- 2,3,2,3,2,4,2 (SQ)
-------- 3,4,6,4,5,6,4 (JK)
Finisher:
- 20 seconds on, 10 seconds off core/abs circuit, 12 total minutes (I think?)
- alternate 20 seconds of ab wheel rollout (average 6 reps)
with a plank variation (front, side left, side right)
My cheap equipment
- ProIron weighted vest [ Ссылка ]
- Relife dip bars [ Ссылка ]
- CamTeck foam wedges [ Ссылка ]
- Coresteady rubber bands [ Ссылка ]
- Metis cast-iron kettlebells 20kg [ Ссылка ]
