4 Weeks of Girevoy Sport Training: Do You Have What It Takes?

Lorna Kleidman

Featured Coach

Kettlebells, Yoga

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Girevoy Sport 4-Week Program: Week Two

Week 2: Jerk

Weeks 2 to 4 will be timed drills

 

 

 

Monday

Set 1 

  • Men (2) 12kg 2 min 15rpm
  • Women 12kg 1 min each arm 14 rpm
  • Rest 2-3 min

 

Set 2 

  • Men (2) 14kg 2 min 15rpm
  • Women 14kg 1 min each arm 14 rpm
  • Rest 2-3 min

 

Set 3 

  • Men (2) 12kg 2 min 14-15rpm
  • Women 12kg 1 min each arm 13-14rpm

 

Set 4 

Rack Walk for time

 

Wednesday

Set 1 

  • Men (2) 12kg 3 min 15 each min
  • Women 12kg 3 min (1:30 min each arm) 21 reps each arm
  • Rest 3-4 min

 

Set 2

  • Men (2) 14kg 3 min 15 each min
  • Women 14kg 3 min 21 reps each arm

 

Set 3 

First dip for reps

 

Thursday

Set 1 

1 Swing Clean + 3 First dips for reps

 

Saturday

Set 1

  • Men (2) 12kg 5 min 15 rpm
  • Women 12kg 5 min (2:30 min each arm) 35 reps each arm

 

Click on the number below that corresponds to the week of training you're in.

 

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