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Kettlebells, Barbells and Prowlers OH MY!

Posted Jan 07 2009 3:22pm
The week has gotten off to a good start! Kettlebell class on Monday and a Max Effort Squat/Deadlift day today is making me feel like a proper athlete again.

The first kettlebell class of 2009 was in no way a break in workout. I can't remember everything we did, but here is a summary of drills.

  • Mobility work
  • Body weight warm-up (jumping jacks and sit-ups)
  • Kettlebell deadlift 2 sets x 20 reps
  • Kettlebell high pulls 2 sets x 20 reps
  • Kettlebell two handed swings 3 x 20 reps
  • Kettlebell cleans 2 x 10 reps
  • Kettlebell high pull and squat 3 x 16 reps
  • Kettlebell rainbow press 3 x 10 reps super setted with kettlebell bent over rows 3 x 10
  • Kettlebell 1 arm floor press 3 x 10 super setted with kettlebell skull crushers 3 x 10
  • Stretching

This was a pretty tough workout as my blood is still a little "thick" from the holidays. We all got a great sweat going and were huffing and puffing away so I can't complain!

Today I got under the bar and pushed some weight around. It was a max effort squat and deadlift day with the focus being to get stronger of course! Here was the workout:

  • Box squat, work up to a 1 rep max (in this case and always trying for a personal record)
  • Snatch grip deadlift 4 x 5-10
  • GHG 4 x 6-10 with weight if possible
  • Prowler push 4 x max distance

If you don't know what box squatting is, check out this article by Louie Simmons. He can explain the how's and why's better than I ever will be able to. Now the snatch grip deadlift is new to me, in practice at least, and I am loving it! Just deadlift with a super wide grip. This drill will smoke your upper back and your posterior chain as you have to squat much further down to begin. Give it a try for something different but prepare to be humbled. As for the prowler, for me it is a great finisher. It works your legs, hips and arms and gets you sweating like a fat kid at a swimming pool! Everyone needs to increase their GPP and this is a great tool to do so that will make you stronger at the same time.

I think kettlebell lovers will really enjoy pushing a prowler around. Training with one gives you that same over the top conditioning exercise that we learn to crave!
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