u/IndicationPowerful89

Some forearm work post swinging Mace and Mugdar.
Happy weekend!!

41 kg kettlebell swings 8 reps— 5 rounds
Pair of 28 kg kettlebell cleans 5 reps
Alternate Gorilla rows 8 reps
Clubbell lateral pullovers into lunges — 15 kg, 8 reps each side
Part of my outdoor workout.

Been experimenting with lighter kettlebell warm-ups (12kg) or whatever you feel lighter/ before my main sessions and this combo has been solid for full-body activation.
What I did:
Hinge → Waiter Hold (3 sec each side, 2–3 reps)
Hinge → Bottoms-Up Hold (3 sec each side, 3–4 reps)

Solid activation and prepare you for the session ahead.

Push Press (32 kg)
5 reps × 3 rounds each side

Deficit Reverse Lunge to Knee Drive
Started with 16 kg, then moved to 20 kg
10 reps each leg.

Worked on power today with a simple KB + plyo combo.

Structure:

3 one-arm swings → 3 one-arm snatches (same arm)

Switch sides, repeat

Finish with 5 clapping push-ups

Loading & Rounds:

Round 1–2: 20 kg

Round 3–4: 24 kg

Round 5: 20 kg

Total: 5 rounds

Plyos: 5 clap push-ups after each round