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  #11  
Old 09-14-2016, 02:55 PM
concetta27 concetta27 is offline
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Wednesday 9.14 10/84 Week 2 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout B: It’s not that complex
Complex 1 – Single Kettlebell-12kg
KB Snatch-5
Clean and Press-5
Offset Loaded Reverse Lunge (leave bell in the rack position after last C&P then do 5 reverse lunges stepping back with the leg that is on the same side as the racked KB)
Split Stance Row-5
Complete up to 5 rounds per side
5/ea-Have completed 5 rounds for 2 weeks, 16kg next week. Yikees!
Complex 2 – The Eagle-12kg
1 rep =
1 Single KB Clean (strong side)
5 Front Squats with KB in the rack position
1 strict press (leave bell pressed overhead and then)
20 yard overhead farmers carry
Bring the KB back into the rack position. Once you get the KB back into the rack position re-clean it (without putting it down) to the other arm and repeat. Aim for 8 reps (4 per side)
3x-Around the track which is more like 300 feet, according to the signage. Will lessen, get that 4th rep in and then move up to 16kg. Not sure I can "strict press" the 16kg, but I will try.
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  #12  
Old 09-15-2016, 01:13 PM
concetta27 concetta27 is offline
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Thursday 9.15 11/84 Week 2 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Leopard crawl-22s/11s-8x
Double KB press from hip bridge(https://www.youtube.com/watch?v=WRjU...ature=youtu.be)
8kgs-3x10
Batwings
8kgs-3x10
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  #13  
Old 09-15-2016, 11:04 PM
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PeterJankowski PeterJankowski is offline
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Concetta are you on Facebook? If you are friend me.

www.facebook.com/peterjankowski74

We can have a chat and maybe I can help move you forward with that get up.
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  #14  
Old 09-19-2016, 12:16 PM
concetta27 concetta27 is offline
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Friday 9.16 13/84 Week 2 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout C: Simple and Sinister
1-arm KB(16kg) swings-5x-10/ea
A good goal to work toward would be a 1:1 ratio swings to rest which will take you approximately 5 minutes.
TGU-5x-1/ea-16kg
Same as the swings, start on you “strong side” and then alternate for 10 singles. Like the swings your goals is a 1:1 work to rest ratio.
Decided to give 16kg a try. It was difficult, but I got 5/ea! Will continue to work on it, but it felt good.
Loaded carries-16kg-suitcase-alternating-2x
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  #15  
Old 09-19-2016, 12:18 PM
concetta27 concetta27 is offline
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Monday 9.19 15/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout A: The No Brainer
2 Arm KB Swings(16kg) – 15 reps
Goblet Squats(16kg) – 5 reps
Push ups – 5 reps
Set your timer for 30 minutes and try and get through as many rounds of this circuit as possible.
20x-28 minutes! Exhausted but elated!
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  #16  
Old 09-19-2016, 01:23 PM
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Mike Whitfield Mike Whitfield is offline
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Quote:
Originally Posted by concetta27 View Post
Monday 9.19 15/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout A: The No Brainer
2 Arm KB Swings(16kg) – 15 reps
Goblet Squats(16kg) – 5 reps
Push ups – 5 reps
Set your timer for 30 minutes and try and get through as many rounds of this circuit as possible.
20x-28 minutes! Exhausted but elated!
Simple, but awesome. I love it. Nice Concetta!
__________________
Mike Whitfield, Master CTT
Do you even finish?
http://facebook.com/WorkoutFinishers
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  #17  
Old 09-20-2016, 02:12 PM
concetta27 concetta27 is offline
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Tuesday 9.20 16/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Spider man crawl-23s/11s-8x
Double press from hip bridge(https://www.youtube.com/watch?v=WRjU...ature=youtu.be)
20#s-3x10
Batwings
20#s-3x10
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  #18  
Old 09-20-2016, 02:17 PM
concetta27 concetta27 is offline
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Quote:
Originally Posted by PeterJankowski View Post
Concetta are you on Facebook? If you are friend me.
www.facebook.com/peterjankowski74
We can have a chat and maybe I can help move you forward with that get up.
Not on Facebook Peter, but I gave the 16kg a try and got it. Need to work on all points, but it was good to challenge myself.
Also-20 sets of Mondays "No Brainer" in 28 minutes. Killer tired but very happy.
Great program sir! Concetta
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  #19  
Old 09-21-2016, 01:37 PM
concetta27 concetta27 is offline
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Wednesday 9.21 17/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout B: It’s not that complex
Complex 1 – Single Kettlebell-16kg
KB Snatch-5
Clean and Press-5
Offset Loaded Reverse Lunge (leave bell in the rack position after last C&P then do 5 reverse lunges stepping back with the leg that is on the same side as the racked KB)
Split Stance Row-5
Complete up to 5 rounds per side
2/ea-Up to 16kg this week, tough, tough
Complex 2 – The Eagle-12kg
1 rep =
1 Single KB Clean (strong side)
5 Front Squats with KB in the rack position
1 strict press (leave bell pressed overhead and then)
20 yard overhead farmers carry
Bring the KB back into the rack position. Once you get the KB back into the rack position re-clean it (without putting it down) to the other arm and repeat. Aim for 8 reps (4 per side)
4/ea-Should be a blast trying to carry a 16kg overhead next week.
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  #20  
Old 09-22-2016, 01:58 PM
concetta27 concetta27 is offline
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Thursday 9.22 18/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Leopard crawl-24s/11s-8x
Double KB press from hip bridge(https://www.youtube.com/watch?v=WRjU...ature=youtu.be)
20#s-3x10
Batwings
20#s-3x10
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