KBM Heavy Day!

WU/JM
DCL x 5
DMP x 5
DSQ x 5
DPP x 5
DSQ x 5
4 sets/ 90 " rest

Pat and Nick did there workout tonight at the firehouse, I will do mine tomorrow.
Two days of skiing 28" of fresh snow was a great way to finish the season at Lost Trail,  there is still plenty of opportunity to ski with snowmobile( as long as its runnin.)

KBM Light Day

Double swing x 5
Double snatch x 5
See Saw Press x 5
5 sets/ 75" rest

My experience with KBM is very different this time around.  I tried KBM last year and stopped at 4 weeks in do to gaining to much weight.  So far I have not gained any weight and don't feel as hungry or tired.  I think I am generally stronger then last year and the double 12kgs do not seem to be as big of a challenge with exception to the double snatches. 

Rest Day!



Taken after swimming in ice filled Terquise Lake!



Tune Up

Today at the Canyons we revisited basic kettlebell moves to ensure proper lifting and breathing techniques.  I think it was worth the time,  often with complacency comes injury.  We went over the swing, clean, press, snatch and jerk, breaking down each move into segments and breathing patterns.    Even though we didn't get as much cardio in as usual it was still a good workout with plenty of physical demand.

I started week 4 of KBM
Medium Day
DHP x 5
DSN x 5
DMP x 5
FSQ x 5
5 sets / 90" rest
Pat and Nick will do this at the firehouse tonight

Everyone else will do same work out as Tuesday nights class.

Tuesday @ Canyons

WU/JM 10'
30" each exercise x 4 sets
Do all 4 sets and repeat
2 min rest between sets

A.) Clean L
Clean R
Press L
Press R
One Arm Row L
One Arm Row R

B). Swing L
Swing R
Snatch L
Snatch R
Push-Press L
Push-Press R

C). Alternating Lunge L rack
OH Squat L
Alternating Lunge R rack
OH Squat R
Figure 8
Deck Squat

D.) 1/2 TGU L
1/2 TGU R
Armbar Crunch
Triangle leg raises
V-ups
Coffin sit-up

Canyons

AMRAP in 12 minutes
A.
Clean x 5L/R
Jerk x 5L/R
Snatch pull x 5
Lunge x 5L/R
Push-ups x 10
Rest 2 min
B.
Swing x 5L/R
Snatch x 5L/R
Goblet Squat x 5
One Arm Rows x 5L/R
Burpees x 10

I did KBM heavy day- squats sucked after 2 days of skiing soup and ice.

KBM-Heavy day: (

Pat and Nick will continue at the firehouse, I will do my workout tomorrow
DCL x 5
DMP x 5
DFS x 5
DPP x 5
DFS x 5
5 sets / 2min rest.

Sue and Melvin
2H swing, 1H swing(15 2hs- 10 ohs)
Clean-Press-OH squat 8-6-4
Backward lunge pass x 15/15
High Pull x 10/10
3 sets

TGU x 4/4
Plank x 1min
1 set

KBM Light Day: )

Going to the Y with Sonya
Pat will continue at the firehouse
6 Sets
DSW x 5
DSN x 5
SSP x 5
90" rest

3 Mile Fire Dept.
Clean x 3 min. alternate every 30"
3 sets
Snatch x 2 min. alternate every 30"
3 sets
TGU x 5 min. alternate every 2reps