Reprinted by request.

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

Dennis

Go here to read my review of the Bowflex Series 7 Treadmill.

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it and don’t forget to leave a comment below and let me know what you think about the post.  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.