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
Dynamic Warm-up (jumping jacks, sit-ups)
1 Arm Swings
Reverse Lunge under leg pass
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)