Kettlebell Competition 3.5 weeks and I'm still undecided what to do so I continue to train both Long Cycle (Clean & Jerk) and Snatch !
W/U 5 Mins joint mobility
Swing Ladders
12 Kg, 1 Arm 20/20
14 Kg, Alternating 20
16 Kg, Alternating 20
18, 20, 22, 24,26,28, 30, 32 Kg x 20 swings each
16 Kg Snatches 20/20 x 3 sets
18 Kg Snatches 20/20 x 2 sets
16 Kg Clean and Jerks 14/14 x 2 sets
18 Kg Clean and Jerks 12/12 x 2 sets
20 Kg Clean and Jerks 30/30
24 Kg Jerks 5/5 x 3 sets
Finishers
Drop Squat/Swing Squat combo 1 Min set x 3
http://www.youtube.com/watch?v=pM3EmYW3RVo
Training for a 10 Min set of Kettlebells requires lots and lots of conditioning, I also like to alternate days with one day speed sets, one day heavier shorter strength sets and one day long endurance sets.
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