Winter 2012-Spring 2012

31 Dec 12
42 Days to Ice Chamber Event 90 Days to Ab Season.
. With and only with the power and strength given my by my Lord Jesus Christ will my Goals be attained.
Introduction
Ranks
For the next six weeks the workout shall be:
AM Conditioning
5 Rounds
Box Jumps
Rope Swings
Kettlebell Trusters
Heavy Swings
 Noon Lifting
KettleBell Snatch Kettlebell Jerk
Push Routine
Pull Routine
 PM Conditioning
10 ! Minutes Kettlebell Swing Sets 30 Second Rest

KETTLEBELL PENTATHLON
 1-ARM COMPETITION LIFTS
1. Clean
2. LongCycle Press
3. Jerk
4. Half Snatch
5. Push Press

EVENT RULES / SCORING
Lifters must perform all five lifts. Sets are performed at 6 minutes with multiple hand switches permitted, and 5 minute rest between each set. Repetition limits, per set, for each exercise are as follows: Clean 120 / LongCycle Press 60 / Jerk 120 / Half Snatch 108 / Push Press 120.

Scoring

Each kettlebell has a quotient score which you multiple with your total number of lifts to get a final score. All 5 sets are added together for your final score. Here are the quotients:

8kg: 1  12kg: 1.5  16kg: 2  20kg: 2.5  24kg: 3 28kg: 3.5 32kg: 4 36kg: 4.5  40kg: 5  44kg: 5.5  48kg: 6

What the Hell is a Kettlebell?

Lets Go Ballistic With This Comrade
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