Return of the Kettlebell Week 13
December 19th, 2009
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by Dennis · Filed Under: Uncategorized
Day 85– 12-07-09 – Took day off. Last week I had to push the workouts back one day so to get a rest after my heavy day, I scheduled it today. I felt it was more important to miss a workout to get some rest then to push it and possibly ruin the week because of fatigue.
Day 86– 12-8-09
Variety
Bent Press 24 kg kettlebell
- 3(reps) x 4
Indian Clubs (performed this as a kind of superset with the bent press. Immediately after completing my bent press set, I pick up the indian clubs and do a couple of minutes. Rest for a couple and repeat the bent press / indian club set.)
Misc. grip work.
Day 87 – 12-9-09 –
Grind block – medium day
Double Kettlebell military press 20kg / 24kg
- 1,2,3,4 x 1
- 1,2,3 x 4
4 kettlebell front squats after each ladder
Sumo deadlifts 20kg / 24kg kettlebells
- 20 x 2
3 1/2 minutes between each ladder
Total workout time – 28 min
Day 88 - 12-10-09 – Rest
Day 89 - 12-11-09
Variety
Indian Clubs – 15 minutes
Bottoms up get ups 16kg kettlebell
- 2 ea side x 2 sets
Misc. grip work
Total workout time – 30 minutes
Random Thoughts
- First time I have performed the bottoms up get up. This is a real grip smoker. Master the bottoms up press before performing this move and don’t be afraid to bail on the lift if the kettlebell starts to fall.
Day 90 – 12-12-09
Grind block – HEAVY
Double Kettlebell military press 24kg / 24kg
- 1,2,3,4,5 x 5
5 kettlebell front squats after each ladder.
Sumo deadlifts 24kg / 24kg kettlebells
- 20×2
3 1/2 minutes between ladders.
Time to complete military press ladders – 33 minutes
Total workout time - 39 minutes
Random Thoughts
- Today was the final day of my 90 day Return of the Kettlebell protocol. One of my goals for the 90 days was to complete 5 ladders consisting of 5 rungs with a pair of 24kg bells. Although I had not planned to attempt that during this workout, I felt strong and since it was the last day of the cycle, I went for it and accomplished my goal.
- My goal of 90% of the workouts completed during the 90 day cycle was also met this week.
