Ball Slams and Kettlebell Swings


#20 KB Windmills x 3/side;

Ring Pullups x 3;

14# Ball Slams x 60;

50# KB 2-handed Swings x 20;

35# KB 1-handed Swings x 10/side

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Exercise Chipper (Just throw it in and do it!)


500m Row, 2:53;

50# KB Press x5 per side (with 5 second negative);

Rope Pulls x 4 (Standing, lowering to Horizontal, pulling to Standing as 1 rep);

500m Row, 2:15;

Climbing ladder and gutter cleaning.

Hauling and burning scrap wood.

2K Row and KB Cleans


2000 meter Row, 10:15

50# KB Clean,
x5/side,
x10/side,
x10/side.

Kettlebell skills practice


Skills Practice

Kettlebell halo

Kettlebell figure 8’s between legs

Kettlebell side press

Kettlebell bent press

Kettlebell Turkish Getups

Kettlebell Snatches


25# KB Windmill x 2/side;

25# KB Halo, 3 rotations around head each direction;

Workout:
25# KB Snatches (no rest between sets)
x20/side,
x15/side,
x10/side,
x5/side,

Total: 100 KB Snatches in 4:14;

Great cardio workout, but starting to feel it everywhere.  Now THAT’s gonna hurt….

Kettlebell “Bottoms Up” Presses


I’ve been reading a book that my brother left for me last week, “Russian Kettlebell Challenge”, and it contains some variations on some basic KB exercises I’ve been doing over the past year.  After playing around with some side presses and bent presses throughout the week, I decided to give the “bottoms up” press a try (A shoulder press balancing the KB upside down).  Even using a lighter KB, holding it upside down by the handle is a tough one, so I stuck with sets of 5 because my left hand was having a much tougher time than my right.

25#KB “Bottoms Up” Press x 5/side x 5

1000m Row 4:50

Last night I attempted a couple of Muscle-Ups on the rings, but couldn’t get past the sticking point.  However, I was happy with how strong the pullups felt in the “false grip” position.  I haven’t been using that grip much.

Kettlebell High Pulls


Shoulder warmups with KB tight circles around head.

25# KB High Pulls x 10/side

5 sets

Total: 100 KB High Pulls

Kettlebell Overhead Squat Practice


I’m trying to work up to KB Sotts presses, but need to work on my flexibility yet, so worked as far down as I could on KB 1-handed Overhead Squats.  My left side is less flexible than my right, so my depth was pretty pathetic on the right.  managed a few successfully on the left. Rather than just twist my trunk as I descended, I tried to stay facing forward as if I was doing a barbell overhead squat.

Tried 2-3 reps at a time with a #25 KB, rested a bit then tried again.  Did this for about 45 minutes.  Much more taxing than I’d expected for a low rep “skills practice”.

Kettlebells Snatches and Swings


25#KB 1-handed swing x 10/side;

25#KB 1-handed snatch x 10/side;

25#KB 1-handed snatch x 10/side;

Miscellaneous practice and demonstration


My brother was passing through Cincinnati and stopped for the night, so we spent a bit of time with kettlebells, rope pulls, bar pullups, ring pullups, and even some barbell work.  While it wasn’t a “workout” per se, I definitely felt it.

Fun time… I wished we lived closer together!!

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