KETTLEBELLGUY

I really can’t believe how I have gone cold on updating my blog. This is really bad.

Our A/C went out Thursday monring. HOTHOTHOTHOTHOTHOTHOT. What a bunch of crap. I don’t care if I go hungry or have nothing else, I want my A/C. Finally got it going again on Monday. Considering installing a backup A/C system and a bunch of generators. Got to do something so I have my cool air.

Here is a cool video:

RKC Denmark 2008 Grad-Workout finish

Here are my workouts to work on this week. Last week was a good workout week. I felt good and strong and my hip cleared up. I am still feeling good physically but there is a lot of stress, both personal and professional that is making it hard to keep to a good eating plan. I have to shape up for the end of the month in Hot Springs.

The gym is closed Monday and Tuesday this week. I had failed to tell Dave about that so I am going to have to be real creative with my workouts this week. No one else would notice this but I really like seeing the small changes that Dave makes to my workouts, based upon my feedback. For example, he only has me doing 1 10 minute EDT session and then a ladder routine. It’s interesting….at least to me.

WORKOUT 1
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench) 32kg – 12 reps each leg
Rear Lunge to Row (Set at top position)
55 lbs – 10 reps each side – keep core tight!!!!!

WORKOUT 2 – CLASS STYLE
Activation
Stiff Leg Deadlift Reach
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Chop
Pink Panther Hip Open
Walks
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk
16kg 2 KB Alternating Waiter Press – 2 x
Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
20kg Triceps Extensions (2 sets x12)
2 Hand Swing Jumps 24 kg – (2 times length of floor)
8kg TGU/Floor Press (2×5 ea)
EDT
10 minutes
Clean, Squat, Press – 20 kg (3 reps each side = 1 set)
2 minute rest
LADDER
Snatch 20kg (1-10) Alternate Sides 1 rep each side, etc.
Core
16kg McGill Crunches
16kg Sideups, Planks

WORKOUT 3
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge28kg – 25 reps each leg
Narrow Grip Lat Pulldowns 180lbs – 12 reps

WORKOUT 4
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Slingshots 28kg – 15 each
Assisted Wide Grip Pullups #14 – 12 reps

WORKOUT 5 – CLASS STYLE
Activation
Pink Panther Reach
Egyptians
Stiff Leg Dead Reach
Bodyweight Windmills
Prisoner Squat Jumps
Walks
Offset Farmer 24/20kg – 2x
20kg Reverse Lunge Walk with KB pass between legs – 2x
20kg Front Laterals -2x
Lift Practice
2 KB Offset 1 Leg Dead Lift 24/20kg (2 sets x 10ea)
20kg Crush Curls (2 sets x10)
24kg Clean/Swing (2 sets x 5 ea)
EDT
10 minutes
Clean, Lateral Lunge – 24kg (5 reps each side = 1 set)
2 minute rest
LADDER
2-KB Deadlift/Row – 24kg (1-10)
Core
8kg TGU’s
20 kg KB Crawls

Next week Dave will write me an “outside” workout utilizing more throws and tossing, taking advantage of the nice weather.