Monday, September 13, 2010

9/13 kettlebell workout

Warm-up:
Halos 5 x 2 x 40 lbs.
Slingshots 8 x 2 x 55 lbs.
Figure 8's: 10 x 2 x 55 lbs.

Swings 10 x 55#
TGU 2 x 55# (left & right)
front squat x 5 x 80#
seesaw military press 5 x 2 x 40#
Snatch 2 x 5 x 55#
swings 35 x 55# (one minute)
renegade rows 2 x 5 x 40#
windmills 2 x 5 x 40#
crunches x 20
lat pulls 8 x 175#
front squats 2 x 5 x 95#
bent press 2 x 5 x 55#
lunges 2 x 5 x 55#
Kettlebell arm curls (towel through handle) x 10 (55 lb)
Kettlebell behind the head  tricep extensions (towel through handle) x 10 (55 lb).
1 arm planks on bell 15 sec each arm



Ordered my 2nd 55# kettlebell today..anticipating 37 1/2 percent more pain per rep!

1 comment:

Autumn said...

dear dad, you are lame. i still love you, no worries
<3 autumn