The big easy

23-07
Weight down from 69kg to 67kg after a week with stomach bug.

Kettlebell snatch sprints 1min e.s/ 2 min rest @16kg (25+26) @20kg (25+26) @24kg (23+24) @16kg (27+24)
Double kettlebell swings every 1min 20 sec @2x24kg x15, @2x28kg x10, @2x32kg x5 x2 rounds

Run in the forest 10 min, walk barefoot on the beach 25 min

24-07
Kettlebell snatch, dropset with gloves 3min@16kg+1min@12kg e.s

Circuit x2 rounds
1 leg RDL @2x24kg x10 e.s
BW row TRX x12
Alternating deficit reverse lunge, zercher hold @20kg x20
Close push ups x12

25-07

Kettlebell snatch @20kg 2 min e.s @18rpm
1 min rest
Kettlebell swing + snatch @16kg 2 min e.s

27-07
Bad night sleep

Kettlebell snatch @20kg 2min½ e.s @18rpm
2 min rest
Kettlebell snatch @16kg 2min½ e.s @24rpm

TRX RFESS 15 e.s
Ice skaters x20
BG bag Arm throw @17kg x20
Hindu push ups x15
Power wheel leg curls x15

28-08

Kettlebell snatch @20kg 2min½ e.s @18rpm
1 min rest
Kettlebell 2 swing + 1 snatch with gloves @16kg 2min½ e.s

Stairs of death with sandbag @40kg clean + 50 steps up, 50 steps down x8 in under 13 minutes

RDL @2x32kg x15
1 leg RDL @2x24kg x15e.s

(daily stuff: hit 10 reps e.s on KB clean and press @20kg, 10 easy reps pull up)

30-07

Kettlebell snatch @20kg 3min e.s @18rpm
4 min rest
Kettlebell 2 swing + 1 snatch with gloves @16kg & 12kg 3min e.s

Circuit x2 rounds
Deficit reverse lunge @20kg x15 e.s
Bulgarian bag spins @17kg 10 e.s
Hindu push up x10

31-07

Kettlebell snatch @20kg 3min e.s @18rpm
3 min rest
Kettlebell snatch @16kg 3min e.s @24rpm

Recovery run and walk 20 min

Decided to switch my daily routine between days of pull ups, and days of 1 arm row to not overload the shoulders. About 3-4 sets throughout the day seems to be plenty now that I am onto higher reps. Soon to add weight.

02-08

Deficit reverse lunge with sandbag @20kg, # holds x10 e.s x3 sets

Kettlebell snatch @20kg 3min e.s @18rpm
2 min rest
Kettlebell 1swing+1snatch @16kg 3min e.s

Deficit reverse lunge with sandbag @20kg, # holds x10 e.s x2 sets

03-08
Kb clean and press @20kg x15 e.s
Pull ups x15
3 sets throughout the day

04-08
Kettlebell snatch @20kg 3min30sec e.s @18rpm
4 min rest
Kettlebell snatch with gloves @12kg 3min e.s @23-24rpm

06-08

Kettlebell snatch @20kg 3min30sec e.s @18rpm
3 min rest
Kettlebell 1 swing + 1snatch @16kg 3min e.s

A1 Deficit reverse lunge with sandbag (# holds) @30kg x8 e.s x3
A2 hindu push up x10 x3

07-08
Pull ups with 12kg x6 reps/ 1 arm row @24kg x15e.s, KB clean and press x8 e.s @20kg, a few sets trough the day

08-08

Kettlebell snatch @20kg 3min30sec e.s @18rpm
2 min rest
Kettlebell snatch @16kg 3min e.s @23-24rpm

Circuit 1 round:
Deficit reverse lunge @30kg SB x10e.s
1 arm shouldering SB @30kg x6
TRX row x12
Celan and pressSB @30kg x5
BG bag spins @17kg x6 e.s

Hindu push ups x12

Mosley latest doc on BBC horizon about IF.

09-08
Deck of cards 33 min of hell
Hearts x2-13 hindu push ups
Diamonds x2-13 TRX row with feet up
Spades x2-13 deficit reverse lunges, eyes closed, each side
Clubs x2-13 kettlebell swing @36kg
Aces x5 clean and press sandbag @30kg

10-08
A few set spread through the day
KB Bottom Up clean + press @16kg 30 reps in 2 min
Pull ups @16kg x5 + chins @BW x5
KB c+p @20kg x8e.s
Pull ups @16kg x5 +chins @BW x5
Kb c+p @24kg x3e.s
Pull ups @16kg x5 + chins @BW x5
Kb c+p @24kg x3e.s
Pull ups @16kg x5 + chins @BW x5

12-08
Kettlebel snatch @20kg 4 min e.s @18rpm
5min rest kettlebell snatch with gloves @16 /12kg 3 min e.s
A1 reverse deficit lunge x10,8,6 e.s + squat x10,8,6 with sandbag @30kg
A2 power wheel leg curl x10,8,6
Stretch
Walk 20 min

13-08
A few set spread through the day

Pull ups @BW x17/ @20kg x8/ @16kg x8/ @BW x15
Kettlebell clean and press @24kg x5 e.s/ @20kg x8e.s/ @24kg x5 e.s/ bottom up c+p @20kg x3 e.s/ @20kg x8 e.s
1 arm row @24kg x8 e.s/ @28kg x8e.s/ @32kg x6e.s
Valslide curls 10/10/10

nice and steady progress without complexity

14-08
Kettlebel snatch @20kg x4 min e.s @21rpm
3min rest
kettlebell 1 swing + 1 snatch @16kg x3 min e.s

Kettlebell swing @36kg 10 reps every min for 5 min

A1 Bulgarian bag spins @17kg x10e.s x2
A2 hindu push ups x10 x2

16-08
Few sets through the day
Fuck me If I didn't just do 7reps e.s of clean and press with a 24kg kettleball... I might even press the 28kg in a while, haha!

KB c+p @24kg x7e.s/ @20kg x8e.s/ @24kg x6e.s/ @24kg x5e.s/ @20kg x8e.s
Pull ups @16kg x8/ @16kg x10/ @BW x18
1 arm row @32kg x8 e.s/ @32kg x8 e.s/ @32kg x8e.s
Ice skater jumps x20 x5
Bulgarian bag spins x10e.s x5

19-09
Kettlebell snatch test @20kg 5min left+ 4min right

Pull ups x20

21-08
Kettlebell snatch @20kg x4min 30 sec e.s @18rpm
3 min rest
Kettlebell snatch @16kg x3min e.s

Thoughout the morning, a few reps for a few sets: kettlebell clean and press, kettlebell swings, ice skaters, Bulgarian bag spins, 1 arm row

23-08
Kettlebell snatch variable load @20rpm for 10 min (x1 min@20kg +1min@24kg +1min@20kg+2min@16kg e.s)
5 min rest
Kettlebell snatch @24kg x1min e.s @22rpm
1 min rest
Kettlebell snatch @20kg x1min e.s @23rpm
1 min rest
Kettlebell snatch @16kg x1min e.s @24rpm

1 arm row @32kg x6-10 e.s throughout the day

26-08
Kettlebell snatch @24kg, level 4 @18rpm

Deck of cards: 20 min time limit, 11 cards left
Jokers= rope skip x100
Aces, Kings, Queens, Jacks= Shouldering Sandbag @65kg x1
Hearts= Ice skaters @BW, e.s
Diamonds= Swings @36kg
Spades= 1 arm row @20kg, e.s
Clubs= Bulgarian bag spins @17kg, e.s

27-08
A few sets throughout the day
Kettlebell Clean and press MDS@20kg x8 e.s/ DS @24&20kg x8e.s/DS @24&20kg x8e.s/ MDS @20kg x8 e.s/
Kettlebell swing @32kg x25/ x25/ x25/ x25
Pull ups @BW x15/ MDS @20kg x9/ MDS @32kg x4/ MDS @32kg x4/ @BW x15

26-08
Kettlebell snatch @24kg, level 5 @20rpm

Deck of cards: 20 min time limit
Jokers= rope skip x100
Aces, Kings, Queens, Jacks= Shouldering Sandbag @65kg x1
Hearts= Ice skaters @BW, e.s
Diamonds= Swings @36kg
Spades= 1 arm row @24kg, e.s
Clubs= Bulgarian bag spins @17kg, e.s

BP after 15 min stretch + relax: 120/84, HR80

The results of 8 weeks of intermittent fasting (eat stop eat and 16/8)http://kettlebellfitnessdk.wordpress.com/2012/09/02/8-weeks-of-intermittent-fasting-the-verdict/

03-09
Kettlebell snatch @24kg level 8
Run 15 min, walk 15min

04-09
Kettlebell snatch @24kg level 8
2 min rest
Kettlebell snatch @16kg @21rpm 2 min e.s
5 min rest
Easy cardio: on the min for 10 min: x6 Kb clean @36kg, light rope skip

06-09
Kettlebell snatch @16kg 10 min @24rpm
Run/ walk 30min

07-09
Kettlebell snatch @24kg level 10 @20rpm
5 min rest
Kettlebell snatch sprints x3 @20kg: 2 min on/ 2min off 24rpm/24rpm/26rpm (hang snatch)

11-09
Kettlebell snatch @24kg level 11 @18rpm (5-3-5 @20kg 1swing+1snatch)

finally training in a center again
A1 SumoDL @100kg x6 x3
A2 1 arm row @30kg x9 e.s x3
B1 SumoDL @100kg x6 x3
B2 Hindu push ups x15 x3

12-09
Joint mobility, deep breathing
Jump/ drop jump (outdoor table) 5 sets of 4
Throw Med ball @5kg 3 sets of 5 e.s
Suitcase walk/ waiter walk/ suitcase walk @20kg @60 steps e.s

13-09
Kettlebell snatch @24kg level 12 @18rpm (5-2-5 @20kg 2swing+1snatch)

A1 fatgrip 1 arm inc press e.s @20kg x5/6/6
A2 RFESSe.s @2x13kg x9/9/9
B1 fatgrip 1 arm inc press e.s @20kg x6/5/5
B2 BW row MDS x15/15/15

The big easy

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