****Kettlebell Weekend Report****

[deanie]

Good Morning

This was my workout today ::
**warm up:::
used 20#kb
flow drill from AOS :::

starting on the right side:
half get-up
high pull to a snatch (30 seconds)
presses (30 seconds)
long cycle cleans (30 seconds)
swings (30 seconds)
fig 8 to a hold (30 seconds - ending in your left hand)
swings (30 seconds)
long cycle cleans (30 seconds)
presses (30 seconds)
high pull to a snatch (30 seconds)
reverse half get-up (ending on the

**workout:::
I used my 20#kb for the kb exercises since it was a metabolic workout....
January 03, 2009

Metabolic Milkman Couplets

Switch between movements at each interval
Work/Work/Rest intervals

• Round 1: 30/30/30
• Round 2: 25/25/25
• Round 3: 20/20/20
• Round 4: 15/15/15

1. Jumping pull ups/thrusters
2. Power knees to chest/mountain climbers - for power knees to chest I used the stability ball and did roll ins
   
3. Air squats/squat hold - for air squats I subbed box jumps on the 20" box
   
4. Rower (stay there for both intervals)- I subbed the ropes doing alternate waves and double waves
   
5. Burpees/kettlebell high pulls - I did pushup burpees

finished up with 15 swings with my 45#bell

- hard!!

**comments:::
fun workout!

Have a wonderful weekend everyone!!!!

 

[andilynn67]

Sorry I havn't been posting but things have been nuts this week(in a good way), really busy with school and my grandson and finished the first week of ETK although i'm still adding on to the program since it's the beginning, last nite i did my TGU's with a 20# finally i'm getting these down! I'm also did some snatches/high pulls with my 25# si i'm very happy!I can still only eek out a couple of pullup though( and thats with the assist band)! I've got a long way to go on them! I really think that the ropes are making a difference in my strength but i could be imagining it! But i use the 25# alot more than i could before!

Waves to all and have a great weekend!

 

[lioness]

We got our 5K in this morning. I had a crummy time but I finished 2nd in my age group. My twin sister got third. The race flyer said it was mostly a flat course but seriously it was almost all hills. I walked up the last one. Killer!

After the race I came home and finished the February Challenge. I ended doing 10 swings with my 35lb bell after every exercise. It was a mistake. I seriously thought I was going to pass out at the end. But I got it done. Here is the whole thing.

28 Swings - 10 with 35lbs and 18 with 18lbs.
27 Full Sit ups with weight - 18 lbs
26 Circle Runs
25 Sumo Squats w/kettlebell/dumbbell - No weight
24 Push ups - all on knees
23 Jumping Jacks
22 Walking Lunges
21 Front Squats w/weight - no weight
20 Kettlebell High Pull - 18 lbs.
19 Figure 8 to a hold/Wild Card Exercise for non-kettlebell users - 18lbs
18 Jump Squats
17 Upright Rows - 18lbs.
16 Mountain Climbers
15 Bicep Curls - 18lbs
14 Kettlebell Thrusters (7 each side) - double armed 18lbs.
13 Russian Twists - 18lbs.
12 Cleans (6 each side) - 18lbs
11 Walking Swings - 35lbs.
10 Single Leg Deadlifts w/kb (5 each side) - 35lbs.
9 Calf Raises - 12# dumbbells
8 Kettlebell Push Press - 18lbs.
7 Squat Thrusts
6 Windmills (3 each side) - 12lb dumbbells
5 Renegade Rows - 12lb dumbbells
4 TGUs (2 each side) - 10lbs
3 Planks
2 Mr. Spectaculars - 18lbs
1 Burpee
75 jumping jacks.

Deanie ~ Great workout today. Congratulations on the 15 swings with 45lbs!!!

Waves hello to everyone else!!

 

[deanie]

Sunday

Good Morning

Today is a rest day for me. ROP starts tomorrow!

Andilynn~ missed you this week, glad you are back! Great job on upping your weights!

Jane~ Wow, congrats on coming in 2nd in your age group!! Bummer about the misadvertising of the "flat" course. Love the Feb. challenge. I am copying it and may do it as a one day challenge. Swinging the bell between each exercise-> you the woman!! I hope you are taking a rest day today!

Have a great Sunday everyone!

 

[andilynn67]

It's Sunday the day of rest so should I? I think I'll throw in a cardio workout of some sort today after I finish running errands and painting the wall in the kitchen, I have some touching up to do!

Have a great Sunday everyone!

 

[lioness]

Hi Everyone!

I took a short 2 mile run/walk this morning. Boy was it cold and windy!!! Yuk! Then I came home and did 10 Renegade Man Makers.

Hope everyone had a great weekend!!