One Kettlebell to Rule Them All

I left for DC for a few days yesterday, but was able to get in my Tuesday SFP 2.0 workout. Everything went well. Did six sets of six reps each arm with the 24kg kettlebell, and four sets of six with the 16kg.

The run went well, hit the top of the hill at 1:05 but felt like I was taking it easier than that. I should bust it out again and see if I can beat my record of :59.

Today was a scheduled off day, but when I returned to the hotel after meetings, and a lot of eating, I went for a run I estimate at about 5 miles in length. I am accustomed to training at higher altitudes, but that supposed benefit was more than offset by the heat and humidity. It was a tough run, but hopefully I burned a lot of calories, because I sure ate a lot at dinner afterwards!

Today was “hard” day. And it was hard. Fortunately, not too hard, although I ended up doing only 4 times through the circuit rather than the planned 5. I was just starting to lose my form in all exercises.

I started out with this great move from a Steve Maxwell video. Check out 2:15 on. I have no idea what that’s called, but it looked awesome, so I threw that in at the beginning as one of two full-body exercises for the day. I did that 10 times.

After that I did 5 Hindu pushups, on the pushup board, 5 pullups (or as close as I could simulate it), 10 hack squats, 20 Russian twists and 10 burpees. It took about 5 minutes all the way through, and man was I wasted.

My burpees were not great form. By the end, I was just flopping down and using too much back to get up. I need to work on those and pullups the most.

Today I was able to do 5 minutes of 6×6 snatches with the 24kg kettlebell as part of the 10 minutes of snatching on the 15:15 second protocol from VWC. (If that makes sense to you… get help!) I did the other five minutes with the 16kg.

I went out for my run and decided about 5 minutes into it to change it up. I curved around to the far side of the grassy field at the school and replaced the rest of my run with 5 bouts of Tabata protocol sprinting. That’s 20 seconds all out, 10 seconds jog, repeat.

I am serious, you can’t do that more than a few times without wanting to puke.

Got back to the house and did 4 minutes with the mace. Good workout.

I will have to start looking at the schedule more carefully early in the morning when I begin my workout.

I selected all the right exercises, even deciding to challenge myself a little: TGU, pushups, Maxercist rows, weighted step-ups, hot potatoes. TGUs are the challenge for me. I did those 1×1 and 1×1 then moved to the next exercise. Number of pushups varied between 7-9, did 20 rows, changing hands every 5, 20 step-ups holding the 24kg kettlebell to my chest, 20 hot potatoes.

It was a good and challenging workout. My mistake this time was not doing four times through the exercises. I only did three. This was the week our schedule called for kicking it up a notch.

6 exercises X 4 rounds – 20 minutes of pain.

Went harder today than I have on any of the other circuits.  Did more reps and at a faster pace. 

Get ups, crush pushups, weighted step ups, pullups, alternating swings, and russian twist.

Fun stuff!

On another note, I also went today and ordered my 32kg kettlebell and my Z-health dvd.