Iron Kettlebell Fitness

Reposted by request

Day 22 – 10-5-09

Explosive block - light day

Viking Push Press 16kg

• 2,4,6 x 4 cycles ea. arm

Front Raise Snatch  16kg

• 10 (reps) x 2

Total workout time (not including warm up) 24 minutes

Random Thoughts

• Start of a new week and with it comes the addition of a ladder.  The rungs will remain the same at 2, 4, 6 but I will add a ladder bringing the total to 4.
• The Front Raise Snatch remains at 10 reps for 2 sets.  I’m still learning this lift and adding more reps and or sets starts to become grueling.  Too much for the light day.  The Viking Push Press is the focus on light days.

Total workout time – 24 minutes

Day 23 - 10-6-09

Variety

Kettlebell Swings  16kg

• 20 x 3 alternating hands

Turkish Get-ups  20kg kettlebell

• 5 minutes

Hindu Squats

• 20 reps x 3

Pinch block static holds  – one hand alternating

• 30 lbs x 20 sec
• 25 lbs x 25 sec
• 20 lbs x 30 sec

Stretching throughout workout

Music selection – Alice in Chains

Total workout time – 31 minutes

Day 24 – 10-7-09

Explosive block - medium day

Long Cycle Clean and Jerk  2 20 kg kettlebells

• 2, 4, 6 x 4 ladder – 3 minutes between each ladder

Random Thoughts

• As with the Viking Push Press, I added a fourth ladder.  Today’s workout felt much better then last weeks medium day.  I was in the groove from the first rep and felt strong the entire workout.

Total workout time – 19 minutes

Music Selection – Metallica

Day 25 – 10-8-09

Variety

Kettlebell Swings  20kg

• 20 x 3

RKC Arm Bar  16kg

• 5 min randomly switching arms

15/15 conditioning protocol  16kg bell

• 7 reps x 20 cycles

Stretching

Total workout time 30 min.

Music selection  – Alice in Chains

Day 26 – 10-09-09 – Rest

Day 27 – 10-10-09

Explosive block - heavy day

Long Cycle Clean and Jerk  2 24 kg kettlebells

• 2, 4, 6 x 4 ladder – 3 minutes between each ladder

Random Thoughts

• This protocol calls for a rest period between ladders that is slightly to short to aid in full recovery.  The theory being that if you begin each ladder in a less then fully recovered state, progress comes faster then if you were fully recovered.  I have elected to rest 3 minutes between each ladder which for me is about 1 or 2 minutes less then optimal recovery.  I kept an eye on the clock after my last ladder and felt like I was fully recovered at about 4 and a half minutes.  3 seems like a good time between ladders.  I am recovered enough to that I have caught my breathe and am able to complete the next ladder in good form but could still use another minute or so to feel really good.
• By the middle of the 3rd ladder, it becomes a mind of matter game as my body desperately wants to quit.
• It is a mental struggle to maintain good form by the middle of the 3rd ladder.  It is critical to stay focused and not zone out here.

Total workout time - 20 minutes

Music Selection – Black Sabbath

Day 28 – 10-11-09 – Rest

Dennis

Check out my latest Kettlebell Training video here.

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.