Monday Jan 23 Lunchtime Wakeup


Lunchtime 10 Minute Wakeup:

50# KB Front Squat

20# KB Windmill x 3/side

50# KB 1-handed swing x 5/side x 2 sets

50# KB Snatch x 5/side x 2 sets

Wed Nov 30 KB Medley


Lunch Time

35# Front Squat x 5
50# Front Squat x 5
62# Front Squat x 5

Hurdler Stretches

62# 2-handed KB Swing x 10 reps

62# KB Clean x 5 reps per side

35# Snatch x 10 reps per side

Monday Nov 28 Lunchtime Refresher


Lunch Time

35# Front Squat x 5 x 2

1 Minute: 35# 1-handed KB Swing x 35 reps

1 Minute: 35# 1-handed KB Swing x 37 reps

35# Front Squat x 5 x 1

KB Presses Wed Sept 7


Lunch time workout…. not as intense as some of those when I was in the weight loss contest, but need to keep moving and not drop the ball.

KB Presses, 35#, 50#, 62#

KB Front Squats and Goblet Squats

KB Windmills

KB Complex Tue Aug 9th


35# Goblet Squat x 5

62# Goblet Squat x 5

62# KB Complex (Clean, Front Squat, Push Press) x 3/side x 2

35# KB Circuit (5 Swings, 5 Snatch)/ side x 2

Total Reps: 86

KB Squats, Snatches, and Swings Friday 7/15


Lunch Time Workout:


35# KB Front Squat x 10 reps/side;

35# KB 1-Handed Swing x 10 reps/side;

35# KB 1-Handed Snatch x 10 reps/side x 2;

A nice “wake me up” before heading back up to the classroom!

KB Complex (Swings, High Pull, Snatches, and Front Squat) Mon 7/11


Warmup:
Hurdler stretches, KB Windmills, Potato Squats

Lunch Time Workout:

10 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
35# KB Complex (Swing, High Pull, Snatch, & Front Squat) x 5 reps/side x 4 sets;
Total:   120 reps in 10 minutes.

The complex was one continuous rep of a swing, HP, Snatch, with the KB lowered to the rack position, then a Front Squat.  It took me a lot of concentration to remember what movement I was doing next and what rep I was on.  The high pull and the 35# KB really taxed my grip by the end of the 10 minutes, especially with my left hand.  My forearms are mush right now as a I cool down from the workout.

Evening Workout:

5.5 mile cycling Hill climb workout.  Compounded by the extreme heat advisory.  Quite hot and misery inducing.

Brisk Walk, KB Side Press, KB Front Squat


Lunch Time:
15 minute Brisk walk,
35# KB Side Press x 5/side x 3,
35# KB Front Squat x 5/side x 2,
35# KB Short-Cycle Clean x 10/side

Total: 70 Reps

Kettlebell “Mix ’em up” Medley


Warmup:
KB 35# Halo x 5/side;
KB Press 35# x 5/side;
KB Overhead Walk-around 35#, Right Side;
KB Press 35# x 5 right side;
KB Overhead Walk-around 35#, Left Side;
KB Press 35# x 5 left side;

Workout:
KB Press 50# x 5/side with 2 second negative;
KB Press 50# x 5/side with 2 second negative;
KB 2-handed swings 50# x 10;
KB 1-handed swings 50# x 10/side;
KB High Pulls 50# x 5/side;
KB Snatch 50# x 5/side;
KB Front Squat 50# x 5/side

Followup:
Carried 85# of kettlebells down 5 floors to vehicle;
Jogged up 5 floors to room (died from exhaustion);
Carried 25# of KB’s down 5 floors;
Brisk walk up 5 floors of stairs.

Kettlebell Shoulder Work


Walked up 5 flights of stairs, walked back down, then jogged up 5 flights of stairs.  I think they keep a lower oxygen content in the stair wells. 😀

Kettlebell Armbars, 25# x 3/side x 2 sets;

Kettlebell Windmills, 25# x 3/side x 2 sets;

Kettlebell 3/4 Turkish Getup, 25# x 5/side, (30 second Yoga Cobra pose between sides);

Double Kettlebell Front Squats, 35# & 50#, x 5 x 2 sets (switched KB’s between sets)

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