KETTLEBELLGUY

Restless night with my back but finally got to sleep. Up early and at the gym at 5A.

Overall good workout this morning. I was happy with this. I did my shoulder flyes, elbow flyes and pulls, face pulls, 20 minute cardio and stretching. Total workout 2 hours 10 minutes.

WORKOUT – CLASS STYLE
Activation
12 lb MB Slams
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Twist
Pink Panther Hip Open

Walks
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk 24 kg
8 & 12 kg 2 KB Alternating Bottoms Up Press Walk – 2x (switch sides of bells each walk)

Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
2 KB Offset Bent Rows 24/20 kg (2 sets x 10ea) – fold at waist and do 2 KB’s at once Had trouble with these last time but went fine today
KB Clean, Squat, Press – 24kg (2 sets of 6 ea)

EDT
10 minutes
Offset 2 KB Swings – 24/28kg (5 reps each side = 1 set) This was really heavy for me but I was able to get 10 done

2 minute rest

LADDER
Light/Medium/Heavy Snatch 16/20/24kg (1 ea per side = 1 rep)
(1-5) I kept pushing and got these done. Sneeky way to get in 90 snatches

Core
16kg McGill Crunches
16kg Sideups, Planks

Very little back pain for the last two weeks. This confirms for me that the windmills cause me a real problem. Dave has agreed that there will be no more windmills.