Kettlebell Daily Workout and Mixing Powerlifting with Kettlebell Training
Posted Aug 24 2008 5:48pm
I am finally getting back into Powerlifting after two year hiatus. I love the sport and had to quit due to burnout/stress from professional and training disappointments . Anyways, my training goal these days is to re-learn the grooves of the power lifts while re-building base strength in the core, posterior chain, back and triceps. As for kettlebell training, it is done on off days to maintain GPP /conditioning and keep the fat off my belly!
Today's kettlebell workout was quite simple as it was what I call a "feeder" workout, meaning stimulating enough to get the blood and oxygen flowing but no so hard as to take away from my overall recovery.
Mobilty Movements x 15 minutes
Body weight circuit (push-ups, sit-ups, jumping jacks) 3 sets x 10 reps
Inchworm x 10 reps
BW Squats x 20 reps
Triceps Push-ups x 20 reps
High Knees x 20 reps
Reverse Lunges x 20 reps
Jumping Jacks x 50 reps
Ski Jumps x 50 reps
Bicycle crunches x 20 reps
Kettlebell swing and Ab Wheel Roll out circuit 5 sets x 20 and 10 reps respectively
Total workout time was only about 35 minutes with a large portion of that dedicated to mobility. I did a brutal, for getting back into powerlifting , squat workout so my hips needed the blood flow.
Yesterday's Squat Workout:
Front Squat (warm-up) 6 x 10-5 (reps lowered as the weight increased)
Back Squat 5 x 5 (increasing and decreasing the weight each set as I felt stronger or weaker)
Barbell Complex (Romanian Deadlift , high pull, push press, back squat, reverse lunge, good morning) 4 x 6 (brutally effective for systemic fatigue)
Planks 3 x 1 minute approximately
In retrospect I should have added some extra posterior chain work to the squat workout but I was pretty gassed as I currently have zero efficiency and co-ordination in the squat. My body is not working in unison and I can feel each muscle group contract by itself attempting to lift the weight. It is pretty funny to me as I used to be quit smooth in the back squat and now I suck!
For those of you looking for more fun things to do with your Russian Kettlebells , check out the cool video below: