KB Variety and Timed Sets

6:00 a.m. Regular KB Class. Began with 10 minutes of joint mobility including one-legged drills for balance, flexibility and strength.

5 KB swings each hand - 35 lb
5 KB clean & Press each hand - 35 lb
10 KB snatches each hand - 35 lb
10 KB sumo deadlifts - 35 lb
5 KB rows each hand - 35 lb
5 pushups
10 bodyweight squats

Repeat above with 44 lb KB

1/2 fig 8 to a clean - 5 reps each side 35 lb
1/2 fig 8 to clean & press - 5 reps each side 35 lb
1/2 fig 8 to clean + hot potato

Repeat above with 44 lb KB

1 min - Clean & Jerk with 53lb KB
2 min - Clean & Jerk with 44lb KB
4 min - Clean & Jerk with 35lb KB

Hanging (on rings) knee raises x 5 reps
Hanging (on rings) knee raises to the side x 6 reps

Knee raises in plank position on swiss ball x 5 reps
Knee raises to the side in plank position on swiss ball x 6 reps

2 min - Plank variations

Total time 1 hr 15 mins