This is the second week in a row that Dave has increased different things. This week in the first introduction of the 32KG into my routine. I think that I have finally figured out, at least in part, Dave’s master plan. Slow and steady increase in weight and reps. I remember when the 16KG was heavy, so I guess it is working.
All I need to do now is figure how to fit in running, Tuesday night KB Class and start swimming.
Monday
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
6 kg – 10 each side
Kettlebell Snatch
24 kg – 10 each…..increased weight
Tuesday
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 45 lb Dumbbells – 12 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 6 reps each leg…first use of the 32KG
Wide Grip Lat Pulldowns ( machine # 16 )
150 lbs. – 12 reps
Wednesday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
24 kg – 20 reps each
Kettlebell Figure 8’s
24 kg – 14 each direction
Thursday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
24 kg – 10 reps each leg
Kettlebell Renegade Rows
24 kg – 8 reps each side (alternate sides each set)
Kettlebell Pushups
24 kg – 8 reps each (alternate sides each set)
Friday
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean, Squat, Press
20 kg – 10 each
Assisted Narrow Grip Pullups
#16 – 10 reps
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