Return of the Kettlebell Week 8
on January 17th, 2011 at 5:21 amReprinted by request.
Day 50 – 11-02-09
Explosive block - light day
Viking Push Press 16kg
- 2,4,6 x 5 cycles ea. arm
Front Raise Snatch 16kg
- 12 (reps) x 2
Total workout time (not including warm up) 23 minutes
Day 51 - 11-03-09
Variety
Hindu Squats
- 20 x 3
Dead Stop Kettlebell Snatch 24kg
- 2 (reps) x 10 ea arm
Double Kettlebell Swings (both kettlebells held in one hand) 2 – 20kg bells
- 5 x 3 ea arm
Total Workout Time – 30 min.
Day 52 – 11-04-09
Explosive block - medium day
Long Cycle Clean and Jerk 2 20 kg kettlebells
- 2, 4, 6 x 5 ladder – 3 1/2 minutes between each ladder
Total workout time – 26 minutes
Day 53 – 11-05-09 – Rest
My schedule prevented me from getting in a workout today. Ok though, I could use the rest.
Day 54 – 11-06-09 -
Variety
Kettlebell Snatch (light) 16kg
- 20 x 3
Misc grip work
Kettlebell Halos 16kg
- 5 each direction x 3
Phonebook tear
Total workout time 30 min.
Day 55– 11-07-09
Explosive block - heavy day
Long Cycle Clean and Jerk 2 24 kg kettlebells
- 2, 4, 6 x 5 ladder – 3 1/2 minutes between each ladder
Random Thoughts
- The time for the next workout will be reduced to 3 minutes between ladders.
- As Pavel points out in his book, Return of the Kettlebell, long cycle clean & jerks are “as hard as exercises get due to the extra distance the bells have to travel and the extra muscle groups involved”. I can certainly verify this as I get further into my workouts, especially when the time between ladders is reduced to 3 minutes. At the end of each ladder, I am breathing like a locomotive and my arms are all but spent. Long cycle clean and jerks are as much a mental workout as a physical one.
Total workout time - 27 minutes
Day 56 – 11-08-09 – Rest
