FUN 4 2DAY 102610

5 X 5 Left & Right
Floor Press W/ 5 Pull Ups
Over Head Lunge W/ 10 Pull Ups
Windmill W/ 7 Chip Ups

FUN 4 2DAY 102510

10 Minutes 10 RPM
Long Cycle Jerk
Rest One Minute

5 Minutes
20 RKC Swings On the Minute

FUN 4 2DAY 10/24/10

Practice Long Cycle Jerk & ½ Snatch

FUN 4 2DAY 102210

3 Minutes Each Hand
50 Cleans
50 Jerks

2 KB 16 RPM 60 W/60R 4 Minutes
Cleans & Jerks

LCCJ 12 RPM

Fun 4 2day 102110

Get Up + 5 Reps of Press
Back W/ 5
Elbow W/5
Palm W/5
High Bridge W/5
Windmill W/5
Kneeling W/5
Standing W/5

FUN 4 2DAY 102010

15 Sec Work – 15 Rest Threw 1 X
20 Sec Work 5 Sec Rest 1 X threw
25 Sec Work – 5 Sec Reload 2 X Threw
Press Left & Right
Goblet Squat
Snatch Left & Right
Rest 30 Sec
Goblet Squat
Press Left & Right
Push Press Left & Right
Rest
Jerk Left & Right
Snatch Left & Right
Goblet Squat

FUN 4 2DAY 101910

Every Four Minutes 5 Rounds
1,2,3 Reps Left & Right
Press
Front Squat
Snatch
Jerk

FUN 4 2day 101810

2KB Jerks 30-60-30S With 30S Rest Each time 3 X
2 KB Cleans into Front Squat 5 X 5
Rounds 3-4-5
Press @ 1-3-5 Reps

Fun 4 2day 101610

Press ---Dead Lift
Push Press ----One leg Dead lift
Jerk ------RDL

Heavy Swings

FUN 4 2DAY 101510

6 Sets
10 Reps Alt Hands – Dirty Clean & Push Press
Pause
2 -4 Reps Alt Hands HEAVY Dirty Clean & Push Press
20 Reps Heavy Swings

FUN 4 2DAY101310

Practice Day:
Get Ups
Windmills
OHS Press

FUN 42DAY 101210

6 Minutes
1 Clean & Press –Right
1 Clean & Push Press –Right
1 Clean & Press –Left
1 Clean & Push Press –Left
1 Clean & Snatch Right
1 Press –Right
1 Clean & Snatch Left
1 Press –Left

Every 3 Minutes 15 minutes
1 Clean & Press –Right
1 Clean & Push Press –Right
1 Clean & Press –Left
1 Clean & Push Press –Left
1 Clean & Snatch Right
1 Press –Right
1 Clean & Snatch Left
1 Press –Left
1 Clean & Snatch Left
1 Get Up Left
1 Get Up Right
20 RKC Swings

Fun 4 2day 101010

Four Ladders 5 Rungs with 5 K2E Pull-Ups after ea Ladder
2 KB RDL & 2 KB Clean & Press
Increase Weight on 3 & 4 Ladder

Fun 4 2day 10910

Non Stop
1 minute L & R 24 Jerks
1 minute L & R 20 Half Snatch
1 minute L & R 20 Long Cycle Push Press
2 minutes L & R 48 Jerks
2 minutes L & R 40 Half Snatch
2 Minutes L & R 40 Long Cycle Push Press
3 minutes L & R 72 Jerks
3 minutes L & R 60 Half Snatch
3 minutes L & R 60 Long Cycle Push Press

Fun 4 2day 100710

Alternate Sides Before moving to next Movement
Reps are Left and Right Lunges Per 1 Arm Side
2R Lunge into Clean – Lunge into Press – Lunge into Snatch
4R Lunge into Clean – Lunge into Press – Lunge into Snatch
6R Lunge into Clean – Lunge into Press – Lunge into Snatch
3 X

Fun 4 2day 100610

On The Minute or 30 Seconds Rest After Swings
1 Clean & Press with 20 Swings
1 Clean & 2 Presses with 20 Swings
1 Clean & 3 Presses with 20 Swings
Repeat 4 X

Fun 4 2day 100510

15 Minutes - Alternate Sides
TGU into Windmill into OHS

Fun 4 2day10410

15 Rounds/ 20 Minutes
20 Seconds Work – 20 Rest
Renegade Row
From Rack- Alternating L & R Snatch

Fun 4 2day 10210

3 Ladders to 5 Rungs
Press Right – Rear Lunge Left
Press Left – Rear Lunge Right
5 Pull up or Chin up or K2E @ Rung
Same Bump Weight up 3 X 3

Kettlebell Tutorial: One Arm Swing

Kettlebell Tutorial: Push Press

ICKB Girl 28kg StrongSport Long Cycle