Iron Kettlebell Fitness

Reposted by request

Day 8 – 9-21-09

Grind block – light day

Double Kettlebell Military Press / Squat 16kg & 24kg kettlebells

• 1,2,3 x 3 cycles
• 1 x 2 cycles
• 5 front squats on last set of each cycle

Sumo Squat 16kg & 24kg kettlebells

• 20 x 2

Total workout time (not including warm up) 23 minutes

Music selection – Rush

Random Thoughts

• I altered slightly this workout from what is prescribed in Return of the Kettlebell.  The light day ladders calls for 5 ladders containing 2 rungs less then you performed on your heavy day.  The medium day would be 1 less rung.  As I talked about last week, I had a misunderstood of how I was supposed to be performing the ladders so I only performed 3 ladders and attempted 5 rungs.  Should have been the reverse, 5 ladders containing 3 rungs.  With that said, today’s workout would have been 5 ladders with 1 rung each.  So on my heavy day from week 1 I performed 3 ladders, 2 of which had 5 rungs and 1 containing 2 rungs.  Today I improvised and did 1,2,3 x 3 (2 rungs lower then my best on my last heavy day) and 1 x 2 (2 rungs lower then my last ladder on my last heavy day).  Clear as mud right?  On my next heavy day, I will attempt 5 ladders, each with 4rungs with a pair of 24kg bells.  I should be able to get at least 3 ladders with the prescribed 4 rungs.  The last 2, provided I can’t get my 4 in good form would contain 3 or possibly 2.  My next light day should be back on track.
• Still feeling the affects of my last heavy day which was only 2 days ago.
• Starting to become comfortable with 2 kettlebells of differing weights.

Day 9 - 9-22-09

Variety

Bent Press – 20kg kettlebell

• 2 (reps) x 5 each arm

RKC Arm Bar – 16kg bell

• 5 minutes randomly switching arms

Pinch-block Lifts – 25lbs

• 5 x 3

Stretching  – Concentrated on shoulders and upper torso.

Deck of Card Tear

Total workout time - 30 min

Music selection – Metallica

Day 10 – 9-23-09

Grind block – medium day

Double Kettlebell Military Press / Squat 20kg & 24kg kettlebells

• 1,2,3,4 x 3 cycles
• 1,2 x 2 cycles
• 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

Music selection – Godsmack

Random Thoughts

• Feeling a little rundown from the cumulative affects of the workouts.  My shoulder feel tired.  One problem that I have always had is the inability to hold back during workouts that should be light.  I tend to do to much on my variety days.  Tomorrow’s lift has to be light or I’m going to start seeing diminished results.
• Need to concentrate on leaning into the press and not back.  Leaning backwards is not healthy for the back and will eventually result in injury.  I started to feel it a bit in my back because I caught myself leaning backwards slightly.

I need to do a better job at contracting the glutes to protect my lower back.  There were times during this workout where I felt myself being too loose in my lower body.  Again, this is a recipe for disaster as I continue to climb the ladder and the workouts become more demanding.

Day 11- 9-24-09

Variety

Lateral raises – very light – 10lb plate – 10×3

• 2 (reps) x 5 each arm

Turkish Get-Ups – 16kg bell

• 5 minutes alternating arms

Hindu Squats  – 20 x 2

Stretching  – Concentrated on shoulders and upper torso.

Total workout time - 20 min

Music selection – Black Sabbath

Day 12 – 9-25-09 Rest

Day 13 – 9-26-09

Grind block – heavy day

Double Kettlebell Military Press / Squat 24kg & 24kg kettlebells

• 1,2,3,4 x 3 cycles
• 1,2,3 x 2 cycles
• 5 front squats on last set of each cycle

Sumo Squat 24kg & 24kg kettlebells

• 20 x 2

Total workout time (not including warm up) 37 minutes

Music selection – Metallica

Random Thoughts

• Tough workout but I felt very good throughout.  I forgot to do squats at the end of the first ladder so I made them up at the end.  No worries though.
• One problem I have had in the past is leaning back and not staying tight, especially in my glutes.  Today I focused on that and felt zero strain on my lower back.
• Between ladders I perform very light presses and lateral raises with a 5 or 10 pound plate.  Just 5 of each and then I stretch the shoulders and shake out my arms.  I fell a noticeable difference in the recovery between ladders when I do the light presses and lateral raises.  Active recovery definitely works.

Day 14 - 9-27-09 – Rest

Week 2 wrap-up

I started the week feeling tired and rundown and was almost certain I was going to have to take off an extra day.  I think the main reason for this is that I find it very difficult to lay off during my variety days.  The second variety day this week was only 20 minutes long and I did a good job of laying off and performing some very light work to just get some blood flowing.  Seemed to work because I felt great going into my heavy day.

I am beginning to acclimate to the use of 2 kettlebells.  As I have said, I for the most part have only trained with 1 bell with the occasionally double kettlebell alternate clean or the sea-saw press.

I completed so far all the scheduled workouts and feel physically very good going into week 3.  Week 3 will begin the explosive block phase giving me a break from pressing for the next couple of weeks.  Should be fun.

Dennis

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.