Return of the Kettlebell Week 9
November 16th, 2009
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by Dennis · Filed Under: Uncategorized
Day 57 – 11-9-09
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 1/2 minutes between ladders
Total workout time – 24 minutes
Day 58 - 10-10-09
Variety
Bent Press 24kg
- 2 reps x 3 ea arm
RKC Arm Bar 16kg kettlebell
- 5 minutes alternating arms
Stretching
Misc. Grip Work
Total workout time – 25 minutes
Day 59 – 11-11-09
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) 28 minutes
3 1/2 minutes between ladders
Day 60 – 11-12-09
Variety
Turkish Get Up – performed with a 55lb barbell
- 5 minutes alternating arms
Overhead Squat 24kg kettlebell
- 5 minutes randomly switching arms
Stretching
Miscellaneous grip work
Total workout time – 30 min
Day 61– 11-13-09 – Rest
Day 62 – 11-15-09
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 – 27 minutes
Total workout time (not including warm up) 33 minutes
3 1/2 minutes between ladders
Random Thoughts
- I am acclimating well which means I am adding muscle and getting stronger. In previous workouts, the last 2 ladders were performed with all heart. During this workout, even though the workload was more then any other grind block workout, I felt strong until the end. I think that I could have performed another 1 or 2 ladders in good form.
Day 63 – 11-16-09 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.
