Return of the Kettlebell Week 6
October 26th, 2009
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by Dennis · Filed Under: Uncategorized
Day 36 – 10-19-09
Grind Block - light day
Double Kettlebell Military Press / Squat 16kg & 24kg kettlebells
- 1,2,3 x 4 cycles
- 1 x 1 cycle
- 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
Music selection – Alice in Chains
Random Thoughts
- I decreased the time between ladders from 3 1/2 minutes to 3.
- I decreased the number of squats to 3 for the light day. This adds a cycle to the squats and mixes things up.
Day 37 - 10-20-09
Variety
Turkish Get Ups 24kg
- 5 minutes alternating hands
Bent Press 24 kg kettlebell
- 2(reps) x 6 ea arm
Stretching between each set of bent presses.
Phonebook tear
Music selection – Metallica
Total workout time – 35 minutes
Random Thoughts
- Goal was to perform low reps with high sets for the bent press with the objective of adding a lot of volume but remaining fresh with a relatively light weight.
- Bent Pressing will remain a constant during the variety days of my grind blocks.
- Lots of stretching between bent press sets to keep the shoulders and upper body lose.
- No negative on the bent press. Once the kettlebell is in the top position and I am fully upright, I drop the weight to my chest in a manner similar to that of a jerk.
Day 38 – 10-21-09
Grind block – medium day
Double Kettlebell Military Press / Squat 20kg & 24kg kettlebells
- 1,2,3,4 x 4 cycles
- 1,2 x 1 cycle
- 4 front squats on last set of each cycle
Sumo Squat 20kg & 24kg kettlebells
- 20 x 2
Total workout time (not including warm up) 29 minutes
3 minutes between ladders
Music selection – Variety
Day 39 – 10-22-09
Variety
Windmills 16kg kettlebell
- 5 x 3
RKC Arm Bar
- 5 minutes randomly switching arms
Pistols
- 2 x 3 ea leg
Miscellaneous grip work
Total workout time – 30 min
Music selection – Black Sabbath
Day 40– 10-23-09 – Rest
Day 41 – 10-24-09
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) 29 minutes
3 minutes between ladders
Music selection – Metallica
Random Thoughts
- Today I attempted to decrease the time it took me to perform my press / squat sequence. Although I decreased the time between ladders to 3 minutes, I was not able to reduce the overall time. My next heavy grind block day will then have an added rung. (1,2,3,4 x 5)
Day 42 – 10-25-09 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.
