Tuesday, August 3, 2010

Kettlebell workout 8/2

Warm-up:
Halos5 x 2 x 40 lbs.
Slingshots 8 x 2 x 40 lbs.
Figure 8's: 8 x 2 x 55 lbs.

Round 1:
Two arm swings: 1 minute/35 reps (55 lb.)
Seesaw military press: 10 x each arm (40 lb)
Double front squat: 8 reps (55 lbs one arm, 40 lbs the other)
Double lat rows 4 reps/arm (95 lbs, use both bells in one hand)

Round 2:
Single arm swings: 10 X each arm (55 lb.)
Bent press: 6 x each arm (55 lb)
Farmers walk (2 bells)/stair climb: 4 flights up & down (55 lb & 40 lb)
Lat pull downs on machine (8 x 175 lbs)

Round 3:
Double bell swing 8 reps (40 lb)
pushups X 20
Lunges x 5 reps/leg (55 lb)
Renegade rows 10 x each arm (40 lb)

Kettlebell arm curls (towel through handle) x 8 (55 lb)
Kettlebell behind the head  tricep extensions (towel through handle) x 8 (55 lb).
1/2 TGU's 5 x 2 x 40 lbs.
Sit-up w/ 40 lbs bell at arms length x 5
V-up x 5

No time for heavy bag pounding. alas...

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