Return of the Kettlebell week 11
November 30th, 2009
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by Dennis · Filed Under: Uncategorized
Day 71– 11-23-09
Explosive block - light day
Viking Push Press 16kg
- 2,4,6 x 5 cycles ea. arm
Front Raise Snatch 16kg
- 10 (reps) x 2
Total workout time (not including warm up) 29 minutes
Day 72 – 11-24-09 – Due to a scheduling conflict, today’s workout had to be postponed.
Day 73 - 11-25-09
Explosive block - medium day
Long Cycle Clean and Jerk 2 20 kg kettlebells
- 2, 4, 6 x 5 ladder – 3 minutes between each ladder (this is a 1/2 minute decrease from my last explosive block medium day cycle)
Total workout time – 25 minutes (shaved 1 minute from last explosive block medium day cycle)
Day 74 – 11-26-09 – Turkey Day! Rest
Day 75 – 11-27-09
Variety
Indian Clubs – 20 minutes
Misc grip work
Card deck tear x 2
Total workout time 37 min.
Day 76– 11-28-09
Explosive block - heavy day
Long Cycle Clean and Jerk 2 24 kg kettlebells
- 2, 4, 6 x 5 ladder – 3 minutes between each ladder
Random Thoughts
- This workout was absolutely brutal and a gut check as much as it was a physical test. I gave it everything to shave 3 minutes off my best time.
- My next long cycle clean and jerk heavy day goal will be to perform 2,4,6,8 x 1 / 2,4,6 x 4 ladders.
- Time between ladder will resume at 3 1/2 minutes
Total workout time - 24 minutes – (shaved 3 minutes off last heavy day)
Day 77 – 11-29-09 – Rest
