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Kettlebell Daily Workout, plus some barbell madness!

Posted Jan 26 2009 4:00pm
My last training post was after Monday's kettlebell class on January 19th. I have been a lazy little blogger lately and didn't post the rest of my kettlebell and barbell workouts last week. I hate to make my fans wait so here are my workouts!





Jan 20 Max Effort Squat and Deadlift day

  • Back Squat, work up to a heavy single (you must strain on your ME lift!)

  • Back Squat again, x 5, 3, 3, reps

  • GHR 4 x 5-10

  • Roman Chair 4 x 5-10

  • 45* Hyper 1 x 12

Jan 21 Max Effort Bench Press

  • Floor Press, work up to a heavy single

  • DB Triceps Ext 4 x 6-8

  • Machine Row 5 x 5

  • Upright Row 4 x 6-8 (hurt my shoulders, never doing again!)

  • Med Ball Throw x ?

Jan 22 Kettlebell Class


  • Mobility work

  • Dynamic Warm-up (jumping jacks, sit-ups)

  • 1 Arm Swings

  • Reverse Lunge under leg pass

  • Military Press

  • Row

  • Floor Press

  • 2 Kettlebell Clean

  • Goblet Squat and High Pull

  • 2 Kettlebell Rack Side Bend (This is an amazing drill for abdominal tension! Rack the kettlebells, then do side bends, try not to poop yourself!)

  • Overhead Triceps Extension

  • Kettlebell Deadlift and Curl

I don't recall the sets and reps on these drills but as you can see we did a lot of exercises! I would stick to 2-3 sets of however many reps feels right (high reps if easy, low if heavy). Keep it simple and the pace fast for fat loss.


Jan 23 Lower Body Hypertrophy Work


  • Clean and Front Squat 2 x 3

  • Front Squat x 25 reps total, (pick a weight and go for 25 reps in however many sets you need. If you can do it it 5 sets increase the weight next time)

  • Snatch Grip Deadlift x 25 reps total

  • Prowler Push x max (just keep doing "sets" until you can't move your legs)

Jan 24 Upper Body Hypertrophy


  • Clean and Press x 25 reps

  • Chins x 25 reps (different grip each set)

  • Dips 5 x 10

  • Blast Straps Push-ups 4 x 8-10

  • Blast Straps Row 4 x 8-10

  • Blast Straps Reverse Fly 4 x 6-10

  • Blast Straps Curls 4 x 6-10




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