I went back to the LaT protocol this morning again with the 20kg bell. I have not done it in two weeks and it kicked my ass.
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 3 sets of 32 - 96 reps total
Then I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.
Snatch - 16kg bell - 2 sets of 8 - 160 reps
I finished with: Hanging Pikes (toes to hands) - 25 reps
My snatch total was - 96(20kg) + 160(16kg) = 256
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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