Return of the Kettlebell week 7

by on January 8th, 2011 at 4:25 am
Posted In: Kettlebell Training Articles, Return of the Kettlebell

Reprinted by request.

Before I get to the workout, know that this has not been a good week for my workouts.  I was forced to miss 2 workouts due to a sore knee from an old injury.  I probably could have worked through it but my experience is that a couple of days rest to get past an injury is better then risking being sidelined for a couple of weeks.

Day 43 10-26-09 – Off

Day 44 – 10-27-09

Explosive Block Light

Viking Push Press ladders 16 kg kettlebell

  • 2,4,6, x 5 ea arm

Front Raise Snatch  16 kg kettelbell

  • 12 (reps) x 2

Total workout time -22 minutes

Day 45 – 10-28-09

Variety Day

Hindu Squats

  • 20 x 3

Kettlebell Swings 24 kg bell

  • 20 x 3

Dead Stop Snatch 24 kg kettlebells

  • 2 (reps) x 10 ea arm

Total workout time – 25 minutes

Random Thoughts

  • Goal was to perform low rep high set dead stop snatches.  Great for increasing explosive power in the legs and hips.

Day 46 – 10-28-09 – Injury day

Day 47 – 10-29-09 – Rest

Day 48 – 10-31-09

Explosive Block Heavy

Long Cycle Clean and Jerk 24kg / 24kg kettlebells

  • 2,4,6,x 4

3 minutes between ea ladder

Total workout time – 18 minutes

Random Thoughts

I was able to cut 2 minutes of the total workout time.  I pushed about as hard as I could so I will add another ladder rung for the next workout and increase time between ladders to 3 1/2 minutes.

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

Check out my Bowflex Series 7 Treadmill Review here.

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.

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