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:
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.
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:
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: