Return of the Kettlebell Week 5
October 18th, 2009
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by Dennis · Filed Under: Uncategorized
Day 29 – 10-12-09
Grind Block - light day
Double Kettlebell Military Press / Squat 16kg & 24kg kettlebells
- 1,2,3 x 4 cycles
- 1 x 1 cycle
- 5 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 1/2 minutes between ladders
Music selection – Alice in Chains
Random Thoughts
- I decreased the time between ladders from 4 minutes to 3 1/2.
Day 30 - 10-13-09
Variety
Turkish Get Ups 24kg
- 5 minutes alternating hands
Lateral Raises 10 lbs
- 10 x 3
Stretching
Deck Pistols holding 10lb plate
- 3 ea leg x 3 sets
Music selection – Stone Temple Pilots
Total workout time – 20 minutes
Day 31 – 10-14-09
Grind block – medium day
Double Kettlebell Military Press / Squat 20kg & 24kg kettlebells
- 1,2,3,4 x 4 cycles
- 1,2 x 1 cycle
- 5 front squats on last set of each cycle
Sumo Squat 20kg & 24kg kettlebells
- 20 x 2
Total workout time (not including warm up) 30 minutes
3 1/2 minutes between ladders
Music selection – Stone Temple Pilots
Day 32 – 10-15-09 – This was a scheduled variety day but I was felling a little fatigued and rundown so I decided to take the day off.
Day 33 – 10-16-09 – Rest
Day 34 – 10-17-09
Grind block – heavy day
Double Kettlebell Military Press / Squat 24kg & 24kg kettlebells
- 1,2,3,4 x 4 cycles
- 1,2,3 x 1 cycle
- 5 front squats on last set of each cycle
Sumo Squat 24kg & 24kg kettlebells
- 20 x 2
Time to complete press / squat sequence – 22 minutes
Total workout time (not including warm up) 30 minutes
3 1/2 minutes between ladders
Music selection – Metallica
Random Thoughts
- Felt strong but started to get a little warn down sooner then I should have. In my experience this is due to not eating enough during the day. I was guilty of that today. Heavy days require lots of calories. Will correct for future workouts.
- The number of ladders and rungs I performed are right at my limit. Adding more at this time would most likely result in bad form and or injury. My goal for the next heavy day will be to perform the same number of ladders and rungs for each in less time.
Day 35 – 10-18-09 – Rest
