Return of the Kettlebell Week 10
November 22nd, 2009
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by Dennis · Filed Under: Uncategorized
Day 64 – 11-16-09
Grind Block - light day
Double Kettlebell Military Press / Squat 16kg & 24kg kettlebells
- 1,2, x 5cycles
- 3 front squats on last set of each cycle
Sumo Squat 16kg & 24kg kettlebells
- 20 x 2
Total workout time (not including warm up) 24 minutes
3 minutes between ladders
Total workout time – 20 minutes
Day 65 - 11-17-09
Variety
Bent Press 24kg
- 2 reps x 4 ea arm
Indian Clubs + stretching between each set of bent presses
Misc. Grip Work
Total workout time – 26 minutes
Day 66 – 11-18-09
Grind block – medium day
Double Kettlebell Military Press / Squat 20kg & 24kg kettlebells
- 1,2,3 x 5 cycles
- 4 front squats on last set of each cycle
Sumo Squat 20kg & 24kg kettlebells
- 20 x 2
Total workout time (not including warm up) 25 minutes
3 minutes between ladders
Day 67 – 11-19-09
Variety
Turkish Get Up – 24kg kettlebell
- 5 minutes alternating arms
Indian Clubs + stretching
Miscellaneous grip work
Total workout time – 20 min
Day 68– 11-20-09 – Rest
Day 69 – 11-21-09
Grind block – heavy day
Double Kettlebell Military Press / Squat 24kg & 24kg kettlebells
- 1,2,3,4 x 5 cycles
- 5 front squats on last set of each cycle
Sumo Squat 24kg & 24kg kettlebells
- 20 x 2
Time to complete press / squat sequence – 24.5 minutes (2.5 minutes less then previous heavy day)
Total workout time (not including warm up) 31 minutes
3 minutes between ladders
Random Thoughts
- I continue to feel strong, even at the completion of the last ladder. Today I shaved off 2 1/2 minutes from my previous heavy day. I’m ready to add a fifth rung to my ladders. I shot for at least 2 ladders consisting of 5 rungs during my next heavy day and will try a 3rd, 4th and 5th if I am feeling strong.
Day 70 – 11-22-09 Rest
P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it. ironkettlebellfitness@gmail.com
Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen. Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable. In other words, if you hurt yourself, it’s your fault.
